Kale is an amazingly nutritious leafy green vegetable. It is a cruciferous vegetable that belongs to the Brassica family of vegetables, which includes cabbage and Brussels sprouts. Kale contains high amounts of beta carotene (precursor of vitamin A) and vitamin C. It is also rich in minerals. Being a green vegetable, it is high in folic acid  and naturally low in carbohydrates. Read more

3 Cheers for Chia Seeds – Natures richest source of plant based Omega 3s Read more

Winter time is fast approaching and with the weather cooling down the threat of catching a cold is inevitable! The common cold is caused by one of 200 viruses which gives rise to symptoms such as a runny nose, nasal congestion, sneezing and coughing.

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This month Easter and the ANZAC day holiday period are among us. This is likely to equal time off from your usual fitness routine. When you combine that with the abundance of hot cross buns and chocolate bunnies, it is no wonder that the Easter period lends itself to indulgence.

There are some ways to ensure healthy eating wins the war against the Easter bunny. Read more

Serves 4

Ingredients

• 1 tablespoon peanut oil
• 600g lamb fillet, fat trimmed, thinly sliced
• 1 garlic clove, finely chopped
• 1 stalk lemongrass, finely sliced
• 1 tablespoon finely chopped ginger
• 1 long red chilli, seeded, finely sliced
• Grated rind and juice of 1 lime
• 2 teaspoons fish sauce
• ½ cup basil leaves
• ½ cup mint leaves
• ¼ cup coriander leaves
• lettuce cups, to serve Read more

Boost your daily veggie intake without compromising on taste.

Serves 6

Ingredients

• 1 large sweet potato, peeled, cut into bite-size chunks
• 1 red capsicum, chopped
• 1 yellow capsicum, chopped
• 2 zucchini, thickly sliced
• ¼ cup (60ml) olive oil
• 2 teaspoons fennel seeds
• ½ teaspoon chilli flakes
• 2 large chicken breasts
• 1 punnet cherry tomatoes
• 100g bag baby four seasons salad
• 1-2 tablespoons balsamic vinegar Read more

You would have to be living under a rock to have not heard the benefits of incorporating whole grains into your diet. Fibre, vitamin, minerals and lower GI are just some of the gains whole grains have over their refined grain counterparts. In an age where gluten intolerance and wheat sensitivity is emerging rapidly in the population, it is important to be aware of other options beyond wheat. Furthermore, for the carb conscious consumer, there pays to explore alternatives to rice and wheat that also provide protein and essential omega 3 acids. Quinoa (pronounced Keen-Wah) is a 5 star performing whole grain can do this.
Don’t be put off by its exotic sounding name. Quinoa can be purchased in the health food section of your supermarket and is priced similarly to couscous. Read more

Serves 6

Ingredients 

• 2 tablespoons olive oil
• 1 leek, halved, washed, thinly sliced
• 2 garlic cloves, crushed
• 1 large carrot, peeled, diced
• 2 sticks celery, diced
• 2 small zucchini, diced
• 1 swede or turnip, peeled, diced
• 1 1/4 cups dry soup mix, rinsed (see note)
• 8 cups chicken stock
• 1kg skinless chicken lovely legs Read more

Serves 4

Ingredients

800g frozen hoki or cape hake fish fillets, thawed
1 cup (70g) fresh breadcrumbs
½ cup chopped parsley
¼ cup (35g) macadamias, chopped
grated rind and juice of 1 lemon
2 avocados, sliced
100g snow pea sprouts, trimmed
2 tablespoons olive oil Read more

Chargrilled Citrus Chicken with Sesame and Asian Greens

Ingredients (serves 4)

• Finely grated rind and juice of 1 lemon and 1 orange
• 2 tsp Dijon mustard
• 2 tsp sesame oil
• 2 tsp sesame seeds
• 2 tsp fish sauce
• 4 small (170g each) chicken breast fillets, each halved into two thin fillets
• 1 bunch gai lan (Chinese broccoli), cut into 7cm lengths
• 1 bunch baby bok choy, leaves separated

1. Place the citrus rind and juice, mustard, sesame oil, sesame seeds and fish sauce in a bowl and whisk to combine. Place chicken in a separate bowl and pour over half the dressing, then toss to coat. Heat a chargrill pan over high heat. Drain chicken and discard the marinade. Grill chicken for 1 minute each side or until cooked through.
2. Transfer to a plate and cover to keep warm. Meanwhile, cook the gai lan and bok choy in a large saucepan of boiling salted water for 3 minutes or until wilted and bright green, then drain. Pour over half of the remaining dressing and toss to coat. Divide the greens among bowls, then top with chicken and the remaining dressing.