Eat Smart Diet & Nutrition blog

Carrot cake muffins

August 21, 2017

These tasty little treats are super most, and even healthy! They are great lunch box snacks for the kids, or an on the go snack when busy life takes hold. They also freeze really well! Ingredients 2 cups whole meal self raising  flour ¼ cup oats 2 teaspoons cinnamon ½ teaspoon ground ginger 2/3 cup [...]

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Individual roast veggie quiche

August 14, 2017

How many times have you made a roast dinner, had heaps of left over veg, put it all into a container and then a few weeks later peered into the back of the fridge and found that those delicious roast veg that you took time and care to prepare have been overlooked and forgotten? Well, [...]

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Non-hungry eating: How to listen to your body tell you when (and when not to) eat

August 8, 2017

“Are you full yet?” “Finish your plate!” Does this sound familiar to you? As children these phrases are just the beginning of listening to external sources to help us decide when, what and how much to eat. Fast forward to adulthood and now we eat because of advertising, the clock, our peers, our emotions or [...]

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Caitlin’s chicken and vegetable massaman curry

July 31, 2017

Serves 4 Ingredients: 500g chicken breast, diced 1/2 a jar of massaman curry paste 1 can coconut cream 3 cups of vegetables chopped (we used cauliflower, broccoli, sweet potato, pumpkin and carrot)   Method 1. In a large sauce pan, heat a small amount of oil and add curry paste. Heat until fragrant, about 3 [...]

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Top tips to healthy eating and exercise this Winter

July 24, 2017

You have made it to the middle of winter, the first month of exercise and healthy eating went smoothly, but those dark mornings and cold winter nights have crept up on you and you are having more sleep ins than frosty workouts, and indulging a little too much in some warming comfort food. Does this [...]

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Morning sickness in pregnancy

July 13, 2017

Morning sickness is the most common symptom of the first trimester of pregnancy with up to 80% of woman suffering from nausea or vomiting at some point during their pregnancy.  Unfortunately ‘morning sickness’ is more like ‘all day sickness’ with symptoms likely to be at any time of the day.  It can commonly be felt [...]

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Thai chicken meatballs

July 10, 2017

Those cooler nights call for curries! This Thai chicken meatball curry is super quick, and you can even make the balls ahead of time and keep in the fridge or freezer ready for cooking. It is the ultimate prep ahead meal! Ingredients:  (makes around 16 meatballs) Meatballs 500g chicken mince 3 cloves of garlic crushed [...]

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Kale and Coconut Oil: The nutritional “cool kids”.

July 5, 2017

Kale and coconut oil are trendy for being ‘Super Foods’.  But just how nutritional are they?  Let’s start with Kale. Kale is a highly nutritional food, it is high in vitamin A, C, K and Folate.  An added bonus is that it is very low in calories (what we call a ‘free’ vegetable).  So yes, it is GREAT for [...]

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Baked choc banana oats

June 26, 2017

We have posted about oats before, but this recipe just takes it to a whole other level of deliciousness. This is the ideal post workout meal for winter, packing a huge nutritional punch with 44g protein, 94g carbohydrate and 15g of fibre. These oats will help you refuel and recovery after a strenuous training session, [...]

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Nutrition for active minds

June 20, 2017

Nutrition for Active Minds It is important for your child to start the day with breakfast as studies have shown that children who don’t have breakfast have trouble concentration in the morning.  Breakfast should ideally include a source of carbohydrate and protein and it is also a good time to try and get a source [...]

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