Want something a bit more toothsome that you can also use for a work lunch later? Look no further than some hearty roast veg (and a sneaky legume). This batch of roasties really packs a plant punch. It will add to your weekly veg variety, which is so important when we are talking about supporting your gut (and overall) health. Moroccan Roasties and Salmon (serves 2 with veg leftovers for later) Ingredients: I orange kumera, peeled and diced (you can leave the skin on if you prefer) 1 tin of chickpeas, drained 1 green capsicum, chopped into chunks 1 red capsicum, chopped into chunks 1 large r ..read more

Do you have a really old recipe that you keep using because it's just so easy AND tasty? I've been making this tomato soup for years, and the recipe came from the cooking classes we did during form 1 and 2 (that's Year 11 and 12 in new money). Yup, good old "manual", where we got to cook, sew and do some sweet woodwork, making, amongst other things, the ugliest spice rack you've ever seen! Admittedly I have made a few tweaks to the ingredients over the years - less salt, sugar and butter, using fresh herbs instead of dried, and the addition of a good splodge of pesto - but the original method ..read more

First in a series of recipes to help you boost the variety of plants you eat in a week. Research is consistently showing the benefits of plant foods in our diet. We know fibre is incredibly important for our overall health (and to decrease our risk of many common diseases such as bowel cancer, Type 2 diabetes and cardiovascular disease), but it seems variety is also key to unlocking the amazing health benefits of eating plants. A 2019 study suggested that 30 different types of plants eaten each week was the optimum number. Professor Tim Spector of King's College London, who was involved in th ..read more

This blog is a wee bit special. My colleague in nutrition Sara Lake and I had similar footwear-related misfortunes befall us on our Abel Tasman adventures, so after commiserating and kicking around some ideas, we decided to collaborate on a "tips for noobs" post, as we both wanted to share our experiences in the hope that others might avoid some of our mistakes! Of course both being nutritionists, there is also a lot about food in here, but also some really great tips on footwear selection (our shared pain), packing light and personal hygiene. Food If I’m being completely honest, as excited as ..read more

This tramping meal uses dehydrated rice and dehydrated veggies from my previous blogpost. Into each small press-seal bag, place: 65 grams of cooked and dehydrated Basmati rice 15 grams of dehydrated mixed veggies I took along a small vacuum-pack of lean bacon to cook with this meal (I froze it and wrapped it in newspaper to keep it cool, and we ate it on the second night), but you can easily replace the bacon with chopped salami, or leave out the meat entirely. If you do, you may want to add some other flavour-booster, like a stock cube or some herbs/spices. To prepare: chop the bacon into ..read more

This is a great tramping dinner, and uses the dried savoury mince, dried pasta sauce, and dried veggies from my previous blog post. Into each small press-seal bag, place: 40 grams of dried savoury mince 50 grams of angel hair pasta (very quick cooking) 20 grams of dried pasta sauce a tablespoon of dried diced capsicum (optional) Make sure to write on the bag how much water you need to add when you want to cook it, and pack some light plastic measuring cups (I find a 1/4 cup pretty handy). To prepare: put all contents of the press-seal bag into a small billy (with a lid) add 1 and 1/4 cups ..read more

I've got two small-to-medium sized lemon bushes in my garden, and they have supplied a huge crop of lemons this year. Consequently I'm having to get creative and find more ways to make use of these delicious zingy fruit. Here are a few ideas if you are struggling to finds ways of using your lemons. Lemon Delicious pudding A traditional favourite, and a mix between a sponge-like texture and a custard in the same spoonful. Yum. Ingredients 65 g of softened butter 3/4 cup caster sugar 3 eggs, separated 1 tablespoon finely grated lemon zest 3/4 cup milk 1/4 cup flour 1/4 teaspoon baking powder 1 ..read more

Now that the weather is cooling, my thoughts tend to turn to slow-cooker recipes. If that's also your jam this time of year, have I got a doozie for you. The feeling of coming home after a long day at work and being greeted with the fragrance of a hearty meal that's been bubbling away all day is amazing. The great thing about slow-cooked meals is that the hard part is done - all you have to do is cook the accompanying veggies. If you're really clever, it will be a one-pot meal that includes veggies, and you only need to dish it up and enjoy. While this recipe does require the cooking of addit ..read more

Have you been wondering what else you can make with your sourdough starter? Try these delicious and moist hot cross buns - minimal hands-on time required. If you've been struggling to find yeast in the supermarket lately, you're not alone. Shopping habits have changed significantly since the arrival of COVID-19 to our shores, and many of the staples we take for granted seemed to be snapped up from the shelves as soon as they are re-stocked. Yeast is one of those things I just haven't seen at all over the last two weeks; and as for flour, you've got to be pretty quick to grab yourself a bag wh ..read more

The final episode in the “Eat to Thrive” podcast series is a subject close to my heart. Well, closer to my digestive system to be more accurate – it’s gut health! The subject of gut health is certainly being discussed a lot more recently, which is great progress! We have traditionally been a bit shy about gastrointestinal issues, especially bowel habits, and as a country with such a high incidence of bowel cancer, not talking about it isn't doi us any good. In fact, New Zealand has one of the highest rates of bowel cancer in the world. Interestingly, New Zealand also has one of the highest ra ..read more