1. Preheat oven to 180 degrees or 165 degrees fan forced.
2. Line the base of a large loaf tin (25cm x 10cm) with baking paper and set aside.
3. In a large bowl place flour, oats, sugar, ¾ cup of the seed/nut mix, cranberries, cinnamon, salt and stir well.
4. In another small bowl place apple sauce and bi-carb soda (will froth up).  Add mashed bananas, greek yoghurt, eggs and vanilla to apple sauce mixture and mix well.
5. Pour liquid mixture into flour and stir only until they are just combined.
6. Pour into lined loaf tray and sprinkle with remaining seed/nut mix on top.

Bake for 55-60 minutes or until a cake tester come out clean.  Cool for 10 minutes in the pan on a wire rack.  Remove from pan and cool completely on a wire rack.

1.      Making of the dough:  Place flour, yeast, and salt into a large bowl, making a well  in the middle.  Pour in most of the water and use your fingers or a wooden spoon to mix the flour and water together.  Combine until a slightly wet, pillowy, workable dough.
2.      Tip the dough onto a lightly floured surface and knead for atleast 10 minutes until smooth and elastic.  Throughout the kneading process add in most of the seeds and nuts until all combined.
3.     Leave to rise in a clean bowl, cover with cling film and leave to rise until double the size.  Knock back the dough and shape into a large round oval.  Roll the round  oval dough into the remaining seeds then place onto tray to prove (rest) for about 30 mins until it doubles in size.
4.     Heat oven to 200 degrees (220 fan forced).  Bake bread for 15 minutes , then reduce heat to 170 degrees (190 fan forced) and continue to bake for 30 mins until the loaf sounds hollow when tapped on the base. Leave the bread of a cooling rack to cool completely. The loaf will stay fresh for ~3 days in an air tight container or can be frozen for up to a month.
5. Ideal toppings:  Spread some goats cheese and fresh berries with small drizzle honey; Low fat ricotta cheese with sliced pear; Poached eggs with smashed avocado and feta.

1. Preheat oven to 350 degrees. Line muffin tin with baking cups or spray oil.
2. In large frypan cook mushrooms and leeks until soft but not browned.
3. In large bowl add cooked quinoa, eggs, zucchini, grated cheese, cooked mushrooms, leeks and parsley. Mix until just blended.
4. Fill muffin tins and bake 20-25 minutes or until brown on top and skewer when inserted comes out clean. Sit for 5 mins before serving.

1. Warm tortillas in oven.
2. Heat beans in a medium saucepan. Set aside.
3. Heat a nonstick frypan over medium heat. Spray with oil and add the eggs. Using a spatula, cook and stir until eggs are scrambled. Season as desired.
4. Add beans and vegetables to the eggs.
5. Spread the egg mixture in the lower section of each tortilla; top with cheese.
6. Fold the outer 1/2-inch of the left and right sides of the tortilla in, then roll each tortilla into a burrito. Cut in half and serve with salsa.

1. Spray a large frying pan with oil and heat on medium. Sauté the onion and garlic for 2-3 mins until the onion is tender.
2. Add mince to the onion mixture and cook for 4-5 mins until well browned, breaking up with a spoon as it cooks.
3. Stir in mushrooms, carrot and celery, mixing well. Cook, stirring, for 5 mins.
4. Add tomatoes, water and tomato paste. Season to taste, then bring to the boil. Reduce heat and simmer for 10 mins or until vegetables are tender. Stir in parsley.

Most people know that breakfast is important but do you know why its the most important meal of the day?

New research has shown that eating breakfast is associated with lower risk of type 2 diabetes, lower BMI and body fat levels and higher levels of nutrient intake including fibre.  We already know that eating breakfast increases concentration, reduces food volume eaten over the whole day and may reduce total calories eaten over the day.

Smart choices for breakfast include:

• Fresh fruit, yoghurt and a sprinkle of natural muesli or a few nuts & seeds
• High fibre cereal with milk, possibly topped with fresh or canned (in fruit juice) fruit
• Porridge with milk topped with fresh, dried or canned fruit for sweetness
• Grainy or wholemeal toast with eggs
• Grainy or wholemeal toast topped with baked beans
• Healthy toastie:  lean ham, light cheese & tomato on grain bread (with a scrape of margarine if required)
• Super smoothie: milk, yoghurt, frozen fruit with a spoon of flaxmeal meal or LSA
• Veggie omelette – fill your omelette with any combination of mushrooms, tomato, capsicum, onion, spinach, tomato
• Grain or wholemeal toast spread with peanut butter and topped with sliced banana
• Rye toast topped with egg and smoked salmon
• Grainy or wholemeal toast topped with ricotta, sliced pear & flaked almonds
• Grainy or wholemeal english muffin spread with goats cheese and topped with prunes, flaked almonds & a light drizzle of honey
• Breakfast on the run:  a glass of milk, a piece of fruit and maybe a healthy muesli bar

If you would you like more suggestions, or a personalised plan to suit your lifestyle, make an appointment with an Eat Smart Dietitian in Brisbane, Bayside or the Gold Coast.

Bring on the holidays!  Catching up with family and friends, enjoying the beautiful sunshine, swimming at the beach…what’s not to love, right? The endless supply of food, alcoholic drinks and yummy sweets that may undo some of the hard work you achieved in 2012…. Does this sound like something you’ve done in the past?  Do you make promises to yourself that you know that you can’t keep or even promises you intend to follow but something ALWAYS gets in the way? Do you ever tell yourself ‘It’s Christmas…..it only comes around once a year!’?

Well you’re not alone!!

What would you say to a helping hand this time around?  We understand that the holiday season is one of the most difficult times of year for anyone who is watching their weight or trying to stay fit and healthy………it’s no wonder the average Australian puts on 2kg over the holiday season.

We’ve come up with 5 simple tips on how to prepare yourself for this holiday season that will allow you to still enjoy all the social occasions but without the worry of gaining extra kilos and making sure all your hard work you’ve done this year won’t be lost!

1. Start your day off well hydrated.  Drinking enough water throughout the day and night is essential in keeping your body hydrated.  Being dehydrated can lead to over indulging as people can easily mistake thirst for hunger and can also lead to drinking more alcohol.  Handy tip:  aim to drink a minimum of 1.5-2 litres a day.  If you’ve exercised that day or you had a few drinks the night before add an extra 0.5-1 litre.
2.  Eat breakfast every day.  Breakfast is an essential part of your day, it kicks starts your metabolism and gives you energy to get going in the morning. It’s one of the most important meals of the day, but it’s also frequently one of the most neglected.  Handy tip: eating a breakfast that contains protein, like eggs or yoghurt, will help you to stay on track with your portions and food choices throughout the rest of the day.
3.  Be smart about your drink choices. If you choose to drink make sure you choose the right kind of drinks. If you drink spirits, try combining with mixers such as soda water and fresh lime, still water with ice or sugar-free soft drinks.  Beer and Wine still contain a lot of calories. Try changing to light beer, only filling your glass to half-way and also making sure you pour your own drinks rather than letting others topping it up for you.  Handy tip:  It’s important to be mindful of the amount you’re drinking; it’s recommended that men have no more than 3 standard drinks in a day and women no more than 2.  Aim to drink 1 glass of water or mineral water between every alcoholic drink.
4.  Better choices and portion control.  When faced with food this holiday season always try to choose the food that isn’t covered in creamy sauces or cheese, deep fried or encased in pastry.  Fresh seafood, ham off the bone and chicken/turkey breast are the ideal choices.  If you can’t resist temptation, watch your portion sizes – aim to have ½ a normal portion and make your plate up with salad or vegetables.  If you have dessert see if anyone wants to go halves or thirds and enjoy the dessert without the accompaniments such as cream, ice cream or full fat custard. Handy tip:  Say NO to treats that you really don’t love so you can say YES and enjoy the treats you do!
5.  Continue to exercise.  Now’s not the time to slacken off, if you are currently training keep it up!  Most gyms are still open over the holiday season or go out and enjoy the beautiful weather with your family and friends.  Handy tip: Focus on ways to spend quality time with family and friends that don’t include food.  We are lucky in Queensland that we have ample opportunities to go out and enjoy the outdoors.  Why not play a game of backyard cricket, go for a ride along the river or catch up with friends for a walk

What tips and strategies do you use to stay on track during this time of year? 

Written by Rebecca Evans, our newest Eat Smart team member – thanks Bec!

Breakfast is the most important meal of the day…and it doesn’t have to be bland and boring. Try these nutritious options – great for some variety (especially on the weekend!)

Magnificent Muesli                                              Serves 12 (1/2 cup per serve)

400 g (4 cups) rolled oats
15 g ground linseeds
100 g slivered almonds
40g pepitas
(pumpkin seeds)
125 g dried apricots, chopped
125 g dried cranberries
1 tblsp ground cinnamon

1. Combine all ingredients.
2. Store in the refrigerator in an airtight container.
3. You can make Bircher muesli by soaking ½ cup muesli in ½ cup skim/low fat milk (alternatives are soy milk or unsweetened almond milk) or apple juice overnight then stirring through grated apple or pear, and a add a dollop of low fat natural yoghurt.
For toasted muesli:
1. Preheat the oven to 200 degrees. Spread half the oats on a flat ungreased oven tray and cook for about 5 minutes, or until oats brown, stirring once or twice. Repeat with remaining oats.
2. Toast almonds on the same tray.
3. Store in an airtight container.

Brekkie Quinoa                                            Serves 2
½ cup quinoa
1 cup low fat/skim cow, soy or unsweetened almond milk
1 tsp ground cinnamon
1 apple
(peeled and diced)
1 tbs each slivered almonds, sunflower seeds and sultanas
2 tsp honey (optional)
2 tblsp low fat natural yoghurt, to serve

1. Rinse quinoa.
2. Place in a saucepan with milk and cinnamon. Bring to the boil.
3. Reduce heat and simmer for 10 minutes.
4. Add apple to quinoa with nuts, seeds and sultanas. Cook for about 15 minutes, stirring occasionally. Keep an eye on the progress – its ready when it has a porridge consistency. Add water if porridge looks dry.
5. Stir through honey and serve with a dollop of yoghurt each.

As the weather warms up, the morning porridge looks less appealing, so what’s new for Breakfast in Spring?

1. Place all ingredients in the blender and mix.