Posts

Portions 101

Image
How much do we really know about portions? Do we know what is "enough"? Or, what is too much? Restaurants, takeaways and food packaging sizes are causing some confusion, and often these "servings" are WAY too big for the average adult. So, do you know how much you should be eating from the different food groups?  This blog post will clear things up and give you a practical view of the average amount of the different food groups we should eat at our main meal.  The food groups are divided into 4 main categories: Protein, starches, vegetables/salad, and lastly, fat.  Let's take a look!  In general, this is what a plate should look like at lunch and/or dinner. 1. DIFFERENT FOOD GROUPS  Firstly, the most important remark: It should contain different food groups. We should always include a variety of different food groups to get the most benefits out of the meal (with regards to nutrients); different food groups can help us to stay fuller for longer while helping to

The BEST Oats Cookies Recipe

Image
These will become your ultimate favorite oats cookies. A quick 30-minute recipe that yields 12 cookies. They are super crunchy, high in fiber, and perfect as a snack for tea time! Get busy baking!   Makes 12 cookies • Time: 30 minutes Ingredients 1 cup coconut flakes 1/2 cup flour (any type) 1,5 cup oats 1/4 cup sugar 2 teaspoons cinnamon 1 teaspoon baking powder 3 tablespoons mixed seeds 1/3 cup butter 3 tablespoons honey 2 tablespoons milk Method Preheat the oven to 180°C. Mix all the dry ingredients: Coconut, flour, oats, sugar, cinnamon, baking powder and seeds. Melt the butter and honey in the microwave and stir them together. Mix the butter mixture with the dry ingredients. Add the milk (any milk/alternative can work). Mix it well. In an oven plate, firmly press the dough to make a layer about 2 cm thick. Bake in the oven for about 20 minutes. The cookies should rise slightly, start to brown and be dry when you test them. Let it cool down for about 10 minutes before you cut

The Game Changers - A Dietitian's Review

Image
So, even after one and a half years, we are still seeing more confusion and curious eyes regarding "The Game Changers" film on Netflix (I am specifically NOT calling it a documentary...).  Get the REAL truth here! If you're in a rush and just want to get the quick truth/load down, I just want to help educate people with some truth, so the point of this article is basically to say: It's a BIG NO from me.  First of all, I really respect those who choose to eat plant-based (be it plant-forward, vegan, vegetarian, or whatever lifestyle you chose). So in short: NO hate to those who choose to eat this way - your choice is your choice. But it shouldn't be portrayed as the ONLY choice, okay? Or the BEST choice (as it comes across in "The Game Changers"). We all need to choose what works for us; and our own health. We are all individuals, with individual goals and individual health concerns, so our diets should be tailored according to that. Nutrition, diet, an

Tuna Pie Recipe

Image
 Delicious, suitable for home freezing if you want to make it ahead of time!   Makes 4 - 6 servings • Time: 1 hour Ingredients 1 thick slice of bread (brown bread works best) 1 cup milk 1 tablespoon butter/margarine 1 cup diced onion 1 cup grated cheese 1 tin of tuna (170g in water) 3 eggs, beaten Pepper, mixed herbs, other flavorings (optional!) Method Preheat the oven to 180°C. Line an ovenproof dish with baking paper or lightly spread butter on the inside to prevent the pie from sticking/burning to the sides. Crumble the bread into a large pan. Pour the milk into the pan and add the butter to this pan.  Let it cook on medium-low heat until the butter melts and the bread-milk mixture forms a pulp.  Remove it from the stove. Then stir in the diced onion, grated cheese, tuna and the beaten eggs. Any pepper, herbs, garlic, or other flavorings can be added to the mixture at this point.  Scoop the mixture into the prepared ovenproof dish. A cheesy optional: Add some extra grated cheese on

Healthy Banana Bread

Image
Easy, moist and insanely delicious banana bread recipe.      Makes 12 servings • Time: 1 hour Ingredients 3 ripe bananas 2 eggs 1 teaspoon vanilla essence 2 tablespoons oil (any oil) 5 tablespoons honey (or ½ cup sugar) 1 cup flour 1 cup oats 1 teaspoon cinnamon 1 teaspoon baking powder ½ cup pumpkin seeds & sunflower seeds Method Preheat the oven to 180°C. Line a bread pan with baking paper or lightly spread butter on the inside to prevent the bread from sticking/burning to the sides. In a large bowl: Mash the bananas to form a mushy mixture. Add the eggs, vanilla, honey and oil and mix it well. In a separate bowl: Mix dry ingredients: Flour, oats, cinnamon, baking powder and seeds. Then mix the wet ingredients into the dry ingredients. Make sure to thoroughly mix the dough. Pour the dough into the lined bread pan. Bake it in the oven for about 45 minutes or until the tester comes out clean (poke a knife in the center, if it comes out clean = it is ready!). The banana bread should

Avocado Mousse Recipe

Image
Makes 8 servings • Time: 15 minutes (excluding refrigeration) Ingredients 2 ripe avocados 60g cacao powder 4 tablespoons honey (raw) 3 teaspoons vanilla extract 50 ml coconut milk 80g berries ½ teaspoon cinnamon Method Add avocados to a large mixing bowl and smash it with a fork. Mix the cacao powder, honey and vanilla extract well together with an electric mixer until it is smooth. Then add the coconut milk and mix it well. Scoop the mousse-mixture into chosen cups/glasses of your choice. Cover it with “plastic gladwrap” Refrigerate for at least 4 hours. When serving: Add the berries lightly on top of each serving and sprinkle with cinnamon. ENJOY! Marna’s handy tips Strawberries work very nice with this recipe. I usually refrigerate my mousse covered with glad wrap over night to achieve the ULTIMATE chocolatey taste and creamy texture. For a fun and SPICY twist: Replace the cinnamon sprinkle with chilli powder. For more inspiration and co

The Guide To Reach Your Goals in 2021!

Image
 New year''s resolutions are all around us... Social media is flooded with family and friends who are starting "challenges" and it seems like everyone is on the journey to reach certain goals and dreams... If you too have a list of goals (especially health-related goals), and you actually want to REACH these aspirations, I invite you to read on and find some inspiration. Maybe, all you need to reach your new year's resolutions are in this blog!  So, you've done the "dreaming" and listed all your wishes or goals that you want to achieve this year... How can you make these aspirations a reality? Follow these quick, easy, simple and practical tips to get there! You can thank me later...  WRITE IT DOWN Write it in your calendar, agenda, journal, on social media... It doesn't matter where you write it, but make it known. If you told your spouse or friends about your goal (or if you just stick a note on the fridge) it will help you to keep going. It cr