1.     Place stock and 2 cups cold water in a saucepan and bring to a simmer.  Reduce heat to low.  Add asparagus to stock, cook for 2-3 mins until just tender.  Remove asparagus and put in fridge until required.

2.     Heat a non-stick pan and spray with oil.  Cook onion and garlic until soft, about 5 mins.  Add rice.  Reduce heat to low.  Add ½ cup stock mixture at a time to the rice mixture and stir until stock absorbed.  Repeat with remaining stock, ½ cup at a time, until all stock is absorbed and rice is tender and creamy.

3.     Meanwhile, combine ½ the sage with the lemon rind.  Add chicken fillets and a spray of oil in a medium bowl.  Toss chicken in mixture.  Heat char-grill and add chicken.  Cook for 3-4 mins each side or until cooked through.  Rest for 5 mins and then slice thinly.

4.     Stir goat’s cheese, asparagus and spinach through risotto.  Serve topped with sliced chicken.  Scatter with remaining sage leaves and a sprinkle of cracked pepper.

1. Preheat oven to 190 degrees Celsius.  Grease a ~19cm square cake pan with spray oil.  Line with baking paper ensuring some overhang up the sides.
2. Arrange half the spinach in the prepared pan.  Top with half the ham.  Repeat.
3. Whisk eggs, garlic, cheese and milk in a jug.  Season to taste.  Pour over spinach and ham.  Top with halved tomatoes, cut side up.
4. Bake for 35-40 mins or until golden and set.  Serve.

1. Preheat oven to 200 degrees Celsius.  Put the peaches, cut side up in a baking dish.
2. Using an electric beater, beat the ricotta, icing sugar and cinnamon until smooth.  Spoon mixture in to the cavity of each peach. Bake for 8-10 mins or until golden.
3. Serve the peaches (2 halves per serve) drizzled with honey and sprinkled with almonds.

Goodie Balls

200g trail mix (nuts/seeds/dried fruit) 50g almonds
2 tbs chia seeds 2 tbs flax seeds
2 tbs pumpkin seeds 2 tbs sunflower seeds
1 tbs peanut butter 2 tbs maple syrup

1. Place all ingredients in a bowl and use a Bamix or blender to blend to a fine grain.
2. Roll into 15 balls.
Note: you can add ½ cup whey protein powder if you wish.

5g protein per ball.

Crunchy Cookies

½ cup ground linseed/flaxseed 2 cups ground almonds
½ cup pumpkin seed or sunflower seed 1 cup walnuts
½ cup dried cranberries or goji berries ½ cup macadamia nut oil
½ cup honey or organic maple syrup 1 tspn vanilla essence

1. Preheat oven to 150°C.
2. Combine linseed, almond meal, pumpkin seed, walnuts and cranberries
3. Add oil, honey and vanilla and mix through until combined
4. Divide into 30 balls, place onto a baking tray lined with bake paper and flatten slightly.
5. Bake for 30 to 40 minutes until golden and cooked through.
6. Rest on tray until cool and store up to 2 weeks.

3.6g protein per cookie.

Very Berry Yoghurt

½ cup fresh or frozen berries 100g low fat vanilla yoghurt
2 heaped dsp crunchy muesli e.g. Carmen’s 1 flat dspn LSA

1. Layer berries and yoghurt.
2. Top with muesli and sprinkle over LSA.

Serves 1 and provides 8g protein per serve.

1. Process chicken, lemongrass, ginger and coriander together until finely chopped. Add eggwhite. Process to combine.
2. Using 1 heaped tablespoon of mixture at a time, shape into 12 rissoles. Place on a plate. Cover and refrigerate until required.
3. Heat 1 teaspoon oil in a large non stick frying pan over medium heat. Cook rissoles in batches for 2 to 3 minutes each side or until cooked through. Transfer to plate and cover loosely with foil.  Set aside.
4. Heat remaining oil in wok over medium high heat.  Add capsicum, corn, zucchini, snow peas and onion.  Stir fry for 2 to 3 minutes or until tender. Add pak choy. Stir fry for 1 minute or until leaves have wilted. Add chilli sauce and toss to combine.
5. Divide mixture between plates and top with rissoles. Sprinkle with coriander.

Young females are often overlooked in weight loss research but new data out of Sydney University has sought to address the gap. Seventy-one 18-25 year old women were selected to participate in the study, which looked at the use of a higher protein or higher carbohydrate style diet for 6 months. Those using a higher protein style diet lost an average of 8.9kg while those on the higher carbohydrate diet lost 4.6kg after 6 months.

Participants in the study were supported by weekly or fortnightly consultations with a Dietitian for 6 months and monthly consultations for a further 6 months. The young women in the study were educated on a calorie-restricted diet with either a higher carbohydrate or higher protein content. It should be noted that while the higher protein group did have a lower carbohydrate intake, they were still consuming moderate amounts of carbohydrate daily with all core food groups encouraged such as wholegrain breads and cereals, low fat dairy, fruits, vegetables and lean meats. Participants were also asked to exercise for 30 minutes per day.

What’s the secret? Protein foods such as lean red & white meats, fish, low fat dairy, nuts, eggs and tofu are satiating. Quite simply, they fill you up! Young females typically reduce their protein intake when trying to lose weight and this may cause an increase in hunger, and consequently, a hand in the cookie jar for relief!

So how can you get the same result?
➢ See an Eat Smart Dietitian who can design a higher protein, calorie controlled diet that fits in with your lifestyle and individual needs
➢ Commit to regular follow-up with an Eat Smart Dietitian who can provide support while you achieve your goals in a realistic and timely fashion
➢ Exercise for 30 minutes most days
➢ Choose low GI, wholegrain breads and cereals such as wholemeal or multigrain breads, wholegrain breakfast cereals and low GI brown rice
➢ Include 2-3 low fat dairy products per day such as milk or yoghurt
➢ Give yourself a 6-12 month timeframe – start now and you can be bikini ready by Christmas!

Click on www.eatsmartnutrition.com to make an appointment with an Eat Smart Dietitian.