Recipes

Home Made - baked beans!

by Anne Myers-Wright RD/APD

Posted on Sep 14, 11:34 AM in and . No comments.

I’ve been reading a lot about the “slow food” and the “real food” movements lately. I find these both really fascinating and the principles are pretty much along the lines of what Dietitians have been saying for years – avoid processed junk!

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Green Vegetable Risotto - a lovely way to eat your greens

by Anne Myers-Wright RD/APD

Posted on Jul 25, 04:35 PM in and . Comments [1].

Its always the best idea to try to have as many colours on your plate, “eat a rainbow” is the catchcry but I have a soft spot for greens. Greens are traditionally the ones we tend to have the most trouble encouraging our families to eat so using lovely recipes like this green vegetable risotto is a nice way to get those greens in! This recipe includes celery, broccoli, sugar snap peas, courgette and parsley, a great variety of green favourites.

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Lemon and Blueberry Charlottes

by Anne Myers-Wright RD/APD

Posted on Jul 16, 02:29 PM in and . No comments.

Sitting here on a cold and rainy day and thinking of comfort foods? Feel like a pudding? Its always a good idea to include fruit in your puddings. That way you can at least ensure your treat is also packed with a few good vitamins. Charlottes can be served hot or cold. Individual portion sizes, using individual ramekins, are good for portion control if you are watching your weight.

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Roasted Vegetable Bake

by Anne Myers-Wright RD/APD

Posted on Jul 3, 09:18 AM in and . Comments [2].

I’m working on putting some vegetarian meals into my family’s diet and like this one particularly as it can be eaten at breakfast, lunch or dinner. How versatile! This recipe is a bit of a frittata really and includes the goodness of peppers/capsicum, mushrooms and courgettes/zucchini with good old eggs.

And, no, you dont have to be afraid of eggs. The old “3 eggs a week” message I used to trot out when working for the heart foundation many years ago has well and truly been replaced with “eggs are fine” after all the evidence we have gathered on eggs over the years. Eggs are a great source of protein and there is evidence that they help make us feel fuller for the morning when eaten at breakfast. So give this a try, makes a change from the usual..

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Rainbow chicken and rice salad - a lunch-box treat

by Anne Myers-Wright RD/APD

Posted on Jun 16, 09:19 AM in and . No comments.

It’s the end of two weeks school holidays for the AM Dietetics household, so it’s back to school on Monday. Having opted to go to packed lunches in the middle of this year, this also means back to trying to think of a good and interesting variety of packed lunches. I usually use a range of different breads but it’s always nice to try something a little different in the form of rice, pasta or couscous based meals. I usually make it up as I go along when it comes to lots of rice dishes but I found this great little recipe, which I have adapted, which gives it all – a little slow release, low GI carbohydrate, fruit, vegetables, some healthy fats and a bit of lean protein. Add a stick of cheese (which I always do in the lunch box) and you have it all covered! Oh and it’s great for adults too!

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Friday salmon burgers - a healthy burger alternative

by Anne Myers-Wright RD/APD

Posted on May 11, 07:26 PM in . Comments [2].

Feel like a healthy burger? It’s Friday so I thought I’d post a quick and easy salmon burger. Salmon is loaded with protein and with omega 3 fats, great for protecting against cardiovascular disease, for joint protection and also for improving mood and cognition. So why not have a “feel good” Friday..

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Courgette Tea Bread

by Anne Myers-Wright RD/APD

Posted on Apr 13, 01:11 PM in and . No comments.

Kids don’t like courgette or zucchini? Have some leftovers in the fridge? Here is a great way to get the kids to eat more vegetables without even knowing it. It’s also a nice way to use up your leftovers. Courgettes are called zucchini back where I’m from. People tend to love them or hate them but they are a super vegetable when it comes to nutrition. They are low in calories, a source of folate, potassium, and vitamins A and C. See if your guests can guess the secret ingredient in this tea cake.

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Simnel Cake : an Easter Treat

by Anne Myers-Wright RD/APD

Posted on Apr 5, 02:18 PM in and . No comments.

I love to discover new traditional foods. Simnel Cake is a new one to me. It’s a traditional British Easter cake, to celebrate the end of Lent and has been eaten since medieval times. Im obviously a bit slow catching up with this one! I found a lovely recipe to try. Sure, its a cake but a little bit of treat as a celebration now and then is fine. After all, food isnt just about health, its about family, tradition and celebration as well. This recipe serves 12. Happy Easter.

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Chicken with Red Wine and Grapes- and its Low Carb!

by Anne Myers-Wright RD/APD

Posted on Apr 4, 12:05 PM in . No comments.

Ive been getting a few requests for interesting low carbohydrate recipes for those who are watching their weight or trying to control blood sugar levels. There is nothing wrong with reducing the amount of carbohydrate that we eat, (and goodness knows lots of people are guilty of loading their plates up with too many), as long as there are some good low GI sources taken in the day. Its all about balance.
I like this recipe and it has about 7.5g carbohydrate and 440 Kcals per serve. Should only take 30 minutes to cook.

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Prawn Linguine

by Anne Myers-Wright RD/APD

Posted on Mar 27, 02:43 PM in . No comments.

Sometimes the best meals are the ones you put together at the last minute, with the ingredients you have in storage. I always have a packet of frozen prawns in the freezer, just in case. This is pretty much my “emergency” dinner that I can whip up in a hurry when needed. Prawns are a family favourite. They are low in fat and calories as well. This shouldnt take more than 20-30 minutes to cook and serves 4.

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Turkey hash with potato and beetroot

by Anne Myers-Wright RD/APD

Posted on Mar 3, 07:23 PM in and . Comments [1].

My husband has one dish- “corned beef hash”. It’s always nice to have someone else cook for you, especially after a long day at work, but I have to say I’m not overly fond of the old fatty and extremely salty corned beef. I’m glad to say, I’ve just found a great alternative – turkey hash. Lets see if ge will give it a go. If he doesn’t, I sure will.

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Aussie Damper Recipe

by Anne Myers-Wright RD/APD

Posted on Jan 25, 05:32 PM in and . Comments [1].

The 26th January is Australia Day so I thought I’d add a traditional damper recipe. Damper is a traditional Aussie bread that was made by stockmen whilst out in remote areas of the Australian bush. It is quite often made on camping trips, on the open fire, and there are lots of different takes on the basic flour, butter and milk recipe. Id say pretty much most Australians would have tried their hand at a damper at some stage.

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Oaty Fruit Puddings

by Anne Myers-Wright RD/APD

Posted on Jan 16, 08:59 PM in . No comments.

Feel like pudding? Something warm and comforting on a cold January evening?
This oaty fruit pudding recipe is a healthy twist on the crumble. If you are worried about your weight, individual serving sizes are a great idea for portion control.
Enjoy!

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Spinach, Lentil and Lemon Soup

by Anne Myers-Wright RD/APD

Posted on Jan 12, 07:12 PM in and . No comments.

Today I was discussing, with a group, which foods are “filling” versus “non-filling” and the food that came up the most in the “filling” list was lentil soup. Lentils are a great source of protein and soluble fibre and also, generally, have a low GI so are bound to make you feel fuller for longer. They are also an excellent source of B vitamins.
This soup is a great pick me up for lunchtime and should keep you going through your day.

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Duck with orange, cranberry and thyme - in the slow cooker

by Anne Myers-Wright RD/APD

Posted on Dec 17, 07:18 PM in and . Comments [1].

Here is a different take on Christmas dinner. Imagine popping the slow cooker on and walking away, only to have a perfect meal ready eight hours later with no slaving in the kitchen on Christmas morning. This recipe has all the flavours of Christmas with cranberry, orange and thyme and duck makes a nice change to the traditional turkey.

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