This recipe is perfect for summer, and the best bit is it is so easy, tasty and healthy that we guarantee you’ll love it as much as we do. Ingredients Iceberg lettuce (16 large leaves) 2 cups of cooked basmati/jasmine rice 400g lean chicken mince 1 red or orange capsicum (chopped finely) ½ Cup spring onion (chopped finely) 1 Tbsp cooking oil 1 Tbsp minced ginger 1 Tbsp minced garlic       For sauce: 4 Tbsp chicken stock 3 Tbsn black bean sauce 1 Tbsn rice wine vinegar 2 tspn soy sauce 2 tspn cornflour 1 tspn sugar Method Cook rice according to ..read more

With food prices ever on the increase, trying to eat well while sticking to a tight food budget, can often seem like a daunting or even impossible task. So how can you still eat nutritious and healthy food, while not breaking the bank? Create a budget It might sound simple but the real trick is sticking to it! Schedule some time to sit down and work out how much you plan to spend on food each week. That includes any food or drink that you purchase from a supermarket, local market, dairy, café, or restaurant. If you’re not sure where to start, look to the Otago University Annual Food Cost Surve ..read more

There is nothing better than a fridge packed with fruits and vegetables, but as we move into the winter months, for many, this can present challenges. The days are shorter and colder, and the price of our favourite fruits and vegetables is on the rise… Fortunately, there are ways in which we can make the most of the changing seasons. By eating seasonal produce, we can increase the diversity of our diets, save money, support locals, enjoy flavourful produce, and even support our environment! Here are our top tips on making the most of produce in season and why. Why are fruits and vegetables imp ..read more

In these uncertain and challenging times during the COVID-19 pandemic, it’s important to ensure our body’s immune system is functioning at its best. However, despite what you may have heard, you simply can not boost your immune system, or increase your immunity. No pill, supplement or undertaking the latest detox fad will give you better immunity to protect you from a virus, such as COVID-19. However, the good news is that eating well, getting enough sleep and undertaking regular physical activity will help to support your immune system to keep it functioning at it’s best. To help get you star ..read more

Along with chilly temperatures winter brings a variety of bugs, often leaving us feeling run down or completely knocked over by colds and flu. Although there are no quick fixes to prevent colds and flu from striking, here are 8 simple steps you can take to ensure your immune system is functioning at peak performance.  Photo by rawpixel on Unsplash 1. Eat mostly whole and less-processed foods. While there is no direct evidence that catching a cold or the flu is related to our diet, nutrition is essential for maintaining the body’s immune function. There are a variety of nutrient ..read more

Whether it's Easter eggs or Hot Cross buns, there’s certainly a lot of delicious food to be had at Easter time. However, sometimes in an effort to lose weight or follow a certain set of 'food rules', it is these favourite foods that we may try to restrict, cut out or ban from our diet.   So let’s find out how we can remove the guilt this Easter and truly enjoy all the delicious foods this time of year has to offer…… With Easter just around the corner, many may be wondering how to cope with all the tempting and delicious foods that often coincide with this special celebration. Eating ..read more

Given most takeaway options are often high in energy, saturated fat, sodium and sugar, regularly eating these foods could lead to various health issues, such as, having an elevated cholesterol or high blood pressure. So, in an era where we tend to be time poor and often turn to takeaways and junk food out of convenience, what are the healthier options? Photo by Sharon Chen on Unsplash Healthier takeaway choices include: Salads – Choose ones with lots of colourful non-starchy vegetables with some protein (legumes, salmon, nuts/seeds, egg, poultry or lean meats) and/or whole grains (eg q ..read more

When we’re trying to maintain a healthy lifestyle, holidays or travelling for work can really put us to the test. Our routines and good habits are broken, we are immersed in different cultures and climates and are often surrounded by a variety of not so healthy food (and drink) choices. It's important to enjoy cultural foods, new foods or favourite foods, that we may not choose when at home. When you’re travelling, especially if it's for a long time or if frequent travel is a part of your life, it's also important to choose foods that are nourishing for our body and keep us feeling well.  ..read more

Who doesn’t enjoy a delicious slice of the veggie-packed zucchini (or courgette depending on where you are from) bake? I find this is an incredibly versatile dish, the only limit is your imagination! You can use any veggies in place of or alongside the zucchini. My personal favourites include adding in spinach or carrot. I sometimes even use leftover, uneaten vegetables from the kids’ dinners! Feta can also be added in place of cheddar or the cheese removed, if you would like a dairy-free option. You could also add in salmon, bacon, ham, chicken, if you would prefer. Recipe Serves 6 - 8 adul ..read more

A bowl of muesli is nutritious way to start the day. When mixed with milk, yoghurt and fruit it can make the perfect healthy breakfast to get you up and going for the day. This recipe is packed with energy, fibre, protein and healthy fats and tastes great. Enjoy! Recipe Serves: 18 Photo by Alexander Mils on Unsplash Serving size: 1/2 a cup Ingredients 6 cups of Jumbo Oats 1 cup rolled oats or buckwheat 1 cup sunflower seeds 1 cup pumpkin kernels 1 ½ cups nuts, chopped (e.g almonds, brazils, walnuts, cashews) ½ cup shredded coconut 2 teaspoons ground cinnamon - optional ..read more