nutrition – Page 3 – KATIE MORGAN

NUTS ABOUT NUTS

Published on March 2, 2015March 3, 2015 by Katie morganLeave a comment

Nuts are an essential part of an everyday healthy diet. They are popular substitutes for many things in the raw, vegan and paleo diets and lifestyles such as almond flour, macadamia milk and cashew cheese … the options are endless. I guarantee you will struggle to find a wholesome healthy recipe that doesn’t include some nuts in the ingredient list and for good reason. Nuts are tasty, loaded with good fat, protein, fiber, nutrients and phytochemicals that are heart healthy and good for the waistline. Barring allergies, there aren’t many reasons not to include nuts in your diet.

Personally I am a peanut and almond gal. Peanut butter all day long and love a handful of almonds. But there are so many nuts out there each with their own benefit to your health and beauty inside and out. BUT like all good things they should be eaten in moderation. Ever heard the line – “30gms of nuts” – as your daily limit. That is great if you pre package all of your nuts into 30 gm portions (sorry but who has time for this?) or carry a little food scales in your hand bag (I already get enough weird looks for my million containers and healthy foods thanks).

Fun Fact: People who eat nuts generally weigh less than those who don’t.

So you ask – what does 30 gms of nuts look like ? Can’t they just say 30 nuts. The answer to this is NO! Because all nuts have a different weight and daily intake recommendation and this also depends on how active you are too. So I ask again what does 30gms of nuts look like and what are the daily recommendations in nuts please not grams?

Daily recommendation of 30 gms of nuts is equal to…

24 almonds

2 Tablespoons of Peanut butter

9 brazil nuts

22 cashews

21 pecan halves

157 pine nuts

49 pistachios

13 walnuts

22 hazelnuts

If you are not a nut addict and are wanting to add more nuts to your diet. Here are 7 ways you can do just that.

Make a granola to have for breakfast or on yoghurt for morning tea/dessert. > Granola Recipe HERE
Enjoy them as a mid-day snack to help curb your appetite. > snack ideas HERE
Sprinkle them on stirfry’s, salads, soups and casseroles. Nasi Goreng recipe HERE
Enjoy the extra crunch on your porridge > RECIPE HERE or avo toast > RECIPE HERE
Make them the base of a personalized trail mix – add seeds, raisins and other dried fruit
Try nut butters like almond and cashew as an alternative to peanut butter
Try nut oils to add to dressings or cook with such as; walnut, almond or peanut oil

Don’t forgot to eat your nuts – just don’t get too nuts about it!

“everything in moderation”

ZUCCHINI SLICE

Published on February 23, 2015 by Katie morgan2 Comments

This is a simple and delicious meal that is so easy to whip up – and I bet you have had it before. Zucchini pie, tart or slice call it what you wish, it is a homemade classic that has been circulating for years. Here is a ‘healthy’ recipe alternative for the dairy and gluten intolerant and even options for the paleo inclined.

ZUCCHINI SLICE – SF, GF, PALEO

1-2 medium zucchinis

1 medium sweet potato

2 tomatoes (topping)

1 brown large onion

8 jumbo eggs

1 cup diced bacon or ham (left over Christmas ham works a gem)

1 cup almond meal (or any other flour alternative – I use spelt or buckwheat flour and it’s divine)

2/3 cup olive oil

1 tsp ground cumin

salt and pepper

handful of pepitas or pine nuts (or both)

1/2 cup grated parmesan cheese (can omit for paleo diets)

METHOD:

Preheat oven to 180 degrees. Line a large baking dish with baking paper. Grate the zucchinis and sweet potato. Place in a large bowl. Add the diced bacon/ham, finely diced onion and grated cheese.

In your food processor crack the eggs, add the oil and process until light and fluffy. Pour into bowl and mix through. Add the flour/meal, cumin, pepper and salt and stir with a wooden spoon until combined.

Pour mixture into lined baking dish. Top with sliced tomato and sprinkle with pepitas. Bake for 45 minutes or until skewer comes out clean.

FRESH SPINACH + BASIL PESTO

Published on February 2, 2015February 3, 2015 by Katie morgan5 Comments

This fresh spinach and basil pesto recipe is bursting with amazing flavours and it so easy to make and store. An absolute Italian herby staple in my fridge – especially if you are able to get your hands on some freshly grown organic basil.

FRESH SPINACH + BASIL PESTO

1 cup spinach

1/2 clove garlic

large bunch of fresh basil

1 cup walnuts/pine nuts

1/2 cup cashews

1 cup grated parmesan cheese

1/2 cup olive oil

squeeze of lemon juice

sea salt and pepper

METHOD: Place all ingredients in a food processor and process until well combined. Add extra olive oil if needed. Freeze portions in snap lock bags for later or store in a jar in the fridge for up to 3 weeks.

RAW ZUCCHINI Pesto Pasta recipe HERE>>

AVO + POACHIES ON RYE

Published on January 24, 2015January 24, 2015 by Katie morgan4 Comments

I never used to be a big fan of breakfast…or coffee for that matter. Even to the point where when my friend and I went out for breaky dates I would order a sandwich rather than eggs. Kerri – Remember at Delish café? But for some reason my entire world has been flipped in reverse and I cannot get enough of breakfast and I look forward to my next coffee within minutes of finishing the first. Am I the only one who lies in bed at night literally wishing it was morning so I could devour my toast, smoothie or bowl of oats, especially if I have a yummy breaky in mind (which I always do)? Ok good – I am sure many of you just nodded… or laughed! I’ll take either one!

These days due to working full time, poaching eggs at 7am whilst 3 others are making their breakfast around you proves challenging and so we tend to leave the extravagant eggs for the weekend. But that doesn’t mean you can reminisce on your wonderfully tasty poached creations mid week.

My favourite savory toast topper would have to be avocado. I eat A LOT of avocado lets be honest. It is a great natural substitute for butter, full of wonderful essential healthy fats, keeps you full for longer and can be used in so many different ways. My favourite thing to order at the café for breakfast is the smashed avo on toast. Standard!! I am currently in the middle of eating my way through almost every avocado toast dish in Canberra and will write my feedback on it when I am satisfied with a winner.

Last weekend instead of going out for breakfast and spending big we simply stayed home and replicated our favourite ‘mambo eggs’ from Edgars Inn in Ainslie. Dark rye toast topped with smashed avocado, poached eggs and a corn, tomato and coriander salsa. Simple but divine. Most of the time I order a side of smoked salmon because that combo right there would have to be my all time favourite. Ok enough enough – I am making myself hungry…. uhhhoh!!!

AVO + POACHIES ON DARK RYE – serves 1 (double for 2 people)

2 slices of rye bread

2 eggs

1/2 ripe avocado

Small tin of corn kernels

1/2 tomato

little handful of fresh coriander leaves

vinegar and water for poaching the eggs

smoked salmon (optional but a must if you have some handy)

salt + pepper

METHOD: bring a shall pan/pot of water to the boil and add a decent splash of vinegar. Crack each egg into a cup and slowly pour them into the 80% bubbling water. Some eggs are doomed for failure so don’t be disheartened if it separates and turns into an eggy mess.

Toast the 2 slices of rye, and spread 1/4 avocado on each slice. Dice up the tomato and sprinkle on top of avocado along with the corn kernels. After about 5 minutes the eggs should be ready – depending of how hard or soft you like them. remove from boiling water one at a time and try to drain as much vinegar water as possible before placing on top of the salsa. Top with some finely chopped coriander, salt and pepper and you are good to go!

This breakfast is the perfect combination of carbs, healthy essential fats and protein along with 3 servings of vegetables. Happy poaching!!

ps Another hit with happy housemates!!! Gotta love a weekend cook up

5 BEST CHRISTMAS SALADS

Published on December 24, 2014December 24, 2014 by Katie morgan4 Comments

When it comes to a Christmas feast you cannot go wrong with a big colourful fresh festive salad. They can be a lot easier to whip up then you imagine – and far less time consuming than roasting a turkey. If you have to ‘bring a plate’ this silly season, then whip up one of these amazing salads.

The following recipes are taken from my favourite 5 famous foodies! All of these women give me inspiration daily and have helped me achieve the healthy life that I live today. Trust me – they know their stuff and they seem to have one thing in common – festive colour, feta and beetroot! Tis the season!!!

1. TERESA CUTTER – Beetroot salad with pomegranate and pistachio (RECIPE HERE)

2. SWEAT AND ORANGES – Classic Greek Salad

A classic mix of diced cucumber, cherry tomatoes, kalamata olives, feta, red onion and capsicum tossed with some balsamic vinegar, lemon and oil.

3. HEALTHY FRENCH WIFE – Healthy Christmas Salad (RECIPE HERE)

4. KAVISHA JEGA – Massaged Kale and Mango Salad

This winning recipe includes massaged kale (massage with you hands in olive oil to remove that tough kale texture) tossed with diced mango, avocado, feta and walnuts.

5. JESSICA SEPEL – Green Beans and Roast Beet Salad (RECIPE HERE)

NN DAY 30 – THE LAST HURRAH

Published on November 30, 2014November 30, 2014 by Katie morganLeave a comment

Today is the final day of Nutritional November!! Well done all of you wonderful fit and fabulous people who have followed my blog daily for the last 30 days. I hope that you enjoyed ‘Nutritional November’ just as much as I have enjoyed writing my little tips, recipes and health and fitness knowledge daily and are feeling fit and confident ready for summer. I must admit I have learnt a lot too and it really did help keep me stay on track and motivated – just in time for December and the silly season so thank you to each and every one of my followers and supporters!!

It has been quite a commitment writing on my blog daily and has proven to me that “if there is something that you really want – you will make time for it.” Ain’t that the truth! So what did you get out of Nutritional November? Did you learn something? Are you feeling healthier or more confident? Did you do something you thought you couldn’t? Did you make one of my healthy recipes? If you answer yes to any of those questions then congratulations and well done!!

As the final hurrah for Nutritional November I ask that you write down 5 things that you really like about yourself. They key to feeling confident and being happy is to feel good about yourself. It is very easy to beat ourselves up over little things but this just damages our self esteem and contributes to poor confidence – NOT the way to a healthy lifestyle.

Ok so I will go first: (no judgment thanks)

1. I like my toes. I get a lot of crap for my short, same length, stubby little fat chipolata sausage toes – but I love them!

2. I like how I crack myself up (hey if you cant laugh at your own jokes how can you expect other people too?)

3. I like how I am comfortable talking to strangers and sparking up random conversation when waiting for my coffee or lunch.

4. I like my ability to motivate people and make them feel good about themselves

5. I like my will power to do anything I put my mind to (except limiting peanut butter)

Now it’s your turn! You don’t have to show anyone if you don’t want to just get writing and start raising that self esteem!!

Thanks so much for being a part of my nutritional November and challenging me everyday to be a healthier and fitter version of myself!! I think we all deserve a BIG FAT SCOOP (or two) of peanut butter straight from the jar!!!! And a big thank you to the lovely sisters Jayne and Katie from Sweat and Oranges www.sweatandoranges.com.au who gave me the idea of nutritional November and inspire me daily to be fit and healthy.

NN DAY 15 – KNOCK ONE BACK

Published on November 15, 2014November 14, 2014 by Katie morganLeave a comment

Dear Red Wine drinkers; I have wonderful news… your red wine habit also happens to come with some happy health benefits, such as protecting your ticker and even slimming your waistline. Winding down with a glass of vino is a good call all round.

Red wine is good for your heart; it contains resveratrol, a powerful antioxidant compound which protects your heart and arteries against the effects of saturated fats (which we now know all about after yesterdays post HERE) and can prevent the formation of blood clots as your levels of ‘good’ HDL cholesterol rises.

Red wine contains antioxidants; containing a number of other antioxidants which can slow the signs of aging, osteoporosis and prevent degenerative illnesses like diabetes. These antioxidants can also help fight off a cold, prevent tooth decay by hardening the enamel and protecting the gums, AND believe it or not prevent the growth of fat cells which essentially block the pathways necessary for immature fat cells to mature and grow.

Red wine controls your blood sugar; the skin of red grapes – which is where the rich antioxidant sources lie – actually help diabetics regulate their blood sugar levels. Researches suspect that resveratrol may help stimulate insulin secretion or activate protein that helps regulate glucose and insulin sensitivity.

But above all, red wine makes us happy! It creates an atmosphere that is social, fun and gives us that extra boost of confidence we need to kick off our heels and let our hair down. And lets be honest, we all know the more vinos we consume the louder, more funny and sexier we get right?? Until we cross the line of TOO MANY and it’s time to go home … (and eat the entire fridge contents and sleep << please note this behaviour is NOT promoted) If you get hangovers have a read of my healthy hangover cure on the blog HERE.

Although red wine has well known health benefits, drinking any alcoholic beverage in excess can lead to serious health problems, so of course limit yourself to not more than 2 glasses a day. Now how many of you just read that and thought… “well if I don’t drink Monday – Thursday does that mean those 8 glasses can be added to my Friday’s 2 glass allowance so I can knock back 10 glasses and still be under the ‘healthy’ limit….” well NO!! Sorry is doesn’t work that way. Stick to two glasses a day! (except for special events and one off occasions) remember it matters more what you do everyday than what you do once in a while!

Fun fact; pinot noir grapes have the highest resveratrol content

SAY CHEERS TO GOOD HEALTH

NN DAY 14 – THE BIG FAT TRUTH

Published on November 14, 2014 by Katie morgan4 Comments

IF YOU WANT TO LOSE FAT – YOU HAVE GOT TO EAT FAT

Now for some this does sound crazy I understand … but honestly I could not offer a better tip that just that. Although as usual there is the fine print with such a statement. You have to eat the RIGHT types of fat which are essential to our diet and important for good health. These are the GOOD FATS. But what are the different types of fats and which ones are good or better than others??

Simple!! Here is a quick and easy explanation to help you understand.

SATURATED FATS; These fats are usually solid at room temperature ie fats in meat, coconut, butter and cheese. These fats are important however eating excessive amounts of these fats are NOT good for our overall health.

UNSATURATED FATS; There fats ARE IMPORTANT to our health and should be consumed on a daily basis. Unsaturated fats decrease the risk of heart disease, lower cholesterol and reduce/prevent belly fat (yes please). There are TWO TYPES of unsaturated fats – Mono and Poly;

Mono-unsaturated fat; are the omega 3 fats found in chia seeds and oily fish ie salmon and omega 6 fats found in some oils and nuts such as sunflower oil and brazil nuts.

Poly-unsaturated fat; found in olive and canola oil and nuts and seeds such as cashews, almonds and flaxseeds.

UGLY TRANS-FATS; trans fats are unsaturated fats that have been processed and as a result act as saturated fats. eating trans fats ARE BAD!!! they are found in most packages foods and also in some butters and margarines. Use food labels to seek out these trans fats.

YOU SHOULD BE FOCUSSING ON INCLUDING AS MANY UNSATURATED FATS AS POSSIBLE INTO YOUR DAILY DIET

Here are 5 healthy unsaturated fats that you should include in your diet tomorrow! See how many you can get on your plate and make the smart swap!!

1. Avocado

2. Almonds and cashews

3. Salmon or tuna

4. Olive oil

5. Peanut butter

I happily eat every single one of the above 5 favourite fats on a daily basis and my body could not thank me more for it!! (satay salmon stir fry topped with cashews followed by avocado mousse for dessert?) A lot of people have always thought that products with ‘low-fat’ or ‘diet’ written on them are always the better choice. However I personally believe this is incorrect. The only reason such products are ‘low fat or fat free’ is because the fat has been artificially extracted and most likely replaced with sugar and chemicals. (hello chemical sh*t storm) Eat whole products like whole fat milk and whole fat yoghurt. Fat will keep you fuller for longer and avoid sugar spikes or cravings meaning you are less likely to pig out on junk foods and the ugly trans fats.

Have a generous thumb size amount of fat in EVERY meal or snack. It digests slowly, so you feel satisfied for a longer period and eat less overall. Reach for a few of these heart healthy fats every day!!!

NN DAY 11 – GO BANANAS

Published on November 11, 2014November 12, 2014 by Katie morgan4 Comments

Bananas have always been one of my favourite fruits. If you think bananas are just for monkeys… think again. But hey we are part monkey after all right? And a banana was probably the first solid food that you ever ate as a baby.

HAVE YOU HAD YOUR BANANA TODAY??

Bananas are great for maintaining healthy digestion, lowering blood pressure and curbing appetite. They are dubbed natures energy snack and are great brain food to help keep you alert at work. Because they are rich in potassium, bananas are good for heart and kidney health as well as bone density. They nourish healthy bacteria in the digestive system and help the body to absorb nutrients and resist bacterial infection.

Nutritionally, a banana is a powerful package. The number one quick source of carbohydrates for many athletes or people working out, a banana will give you a sustained and substantial energy boost which is quickly digested and converted to muscle fuel, great for pre or post workout nutrition. They are easy to transport in your handbag (just don’t forget about it), backpack, work draw or car so they make the perfect on the go snack.

How can you look at a banana the same way again after discovering the amazing health benefits and many reasons to add them to your diet DAILY! and why wouldn’t you when they GO WITH ABSOLUTELY EVERYTHING! Smoothies, ice cream, healthy slices, muffins RECIPE HERE, mug cakes RECIPE HERE and pancakes RECIPE HERE. In fact I don’t think there are many of my clean living recipes that DON’T use a banana.

CONVINCED YET? TRY THIS CREAMY BANANA AVOCADO SMOOTHIE BELOW.

CREAMY BANANA AVOCADO SMOOTHIE RECIPE – serves 1 (simply double recipe for 2 people)

1 ripe banana (fresh or frozen)

1/2 avocado

1 cup dairy, soy or almond milk

1tsp cinnamon

1Tbs raw honey

1Tbs chia seeds

1Tbs peanut butter

Handful of ice

Place all ingredients in a blender and blend until smooth and creamy. Enjoy!!

NN DAY 8 – GROOVY SMOOTHIE

Published on November 8, 2014November 8, 2014 by Katie morgan4 Comments

Soggy spinach? Bruised mangoes? Spongey apples? Brown bananas? PERFECT!! Don’t throw them out. Throw them into a blender instead for the perfect groovy smoothie! They taste delicious and are jam packed with nutritious vitamins, minerals and fiber. Smoothies are a great on the go snack and are super quick and easy to make. And considering most things go into the one blender – there isn’t much mess to clean up after. (Unlike a juicer with its million parts)

If you chose to have a smoothie as a ‘meal’ ie for breakfast, then make sure you add substantial protein and healthy fats to keep you going. A simple scoop of protein powder, a raw egg, 1Tbs LSA, chia seeds or a handful of cashews are bound to do the trick! Cashews, macadamias and other nuts give smoothies a real creamy texture – so why not chuck a few in next time you blend!

To blend or juice? Unlike juicing – where you extract only the water and nutrients from the vegetable/fruit, smoothies include the whole content, fiber and all. When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you are only juicing fruits, this would cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss, memory problems and more! Fiber is also filling and without fiber in the juice, some people tend to get hungry again quickly. If you do however prefer a pulp free ‘juice’ over a thick smoothie, make sure you don’t throw out the pulp. Use it to make vegetarian patties, burgers or add it to your next spaghetti bolognaise.

MY TWO FAVOURITE SMOOTHIE RECIPES BELOW – THE GREEN GODDESS AND THE BANANA-CHOC COCONUT

GREEN GODDESS SMOOTHIE – serves 1

1 frozen ripe banana (doesn’t have to be frozen but it makes it more creamy if it is)

1 cup frozen mango or pineapple diced

1 handful of spinach or kale

1TBS chia seeds (extra for topping)

1TBS LSA or protein powder

2-4 Medjool dates

2tsp vital greens or spirulina powder

1/2 cup milk (almond, dairy, coconut or soy)

1/2 cup coconut water (add extra if desired based on texture)

BANANA-CHOC COCONUT SMOOTHIE – serves 1

1 frozen ripe banana

2TBS shredded coconut (extra for topping)

2TBS cacao powder

1TBS chia seeds

8-10 cashews or macadamia nuts

2-4 Medjool dates

1/2 cup coconut milk (can use almond, dairy or soy)

1/2 cup coconut water (add extra if desired based on texture)

HAPPY BLENDING UP THESE GROOVY SMOOTHIES !!!