Meat Free Monday – Join the Revolution!

Meat Free Monday – Join the Revolution!

Ever heard of Meat Free Monday? Well, if not, now you have. It began 10 years ago after a 2006 study conducted by the Food and Agriculture Organization of the United Nations found 18% of all greenhouse gas emissions was due to the global livestock industry. That’s more than the whole transport sector combined.

Besides being an environmentally friendly initiative, it is also a healthy initiative.

According to a Harvard University study, eating a diet high in red and processed meat has been found to increase the our risk of type 2 diabetes and being overweight and obese. Swapping saturated fat-rich foods such as meat and full-fat dairy with foods rich in polyunsaturated fat like vegetable oils, nuts and seeds, reduces one’s risk of heart disease by 19%.

According to the revisited healthy eating pyramid, we should be eating way less meat than we currently are.  The new pyramid tackles this by ensuring we eat meat in moderation while the majority of our meals should consist of plant based foods.

Australians currently allocate 40% of their food expenditure on meat, eating approximately 120kg each year, that’s nine times the recommended weekly amount! The same research paper found Australians are not only eating more meat every year, we are opting for poor quality, processed meats. Instead, 70% of what we eat should be vegetables, legumes and grains. These are the most nutrient dense foods and should be our main source of carbohydrates and fibre in our diet.

A serve of meat constitutes 65-100g of cooked meat, which is the size and thickness of your palm. Since you will be cutting down on the amount of meat you eat each week, opt for good quality meat, such as from the butcher. Trust me, you will taste the difference.

You don’t have to be a vegetarian to join in on Meat-free Mondays, it’s for everyone. In fact, you would be surprised how tasty a meal can be just made from vegetables! Don’t be afraid to make the sacrifice, besides, animals have had no choice but to sacrifice their lives for ours. So on Mondays, sacrifice yourself for animals for a change!

Here are a few recipes to get you started:
Hearty Chickpea, Pumpkin and Coconut Curry from Meat Free Mondays
 Lentil Bolognese from Kids Spot
Spinach and Feta Pie from Kids Spot
Vegetarian Lasagne from Taste.com

By Leah

Protein-Based Breakfast Burns More Fat

Protein-Based Breakfast Burns More Fat

Start the day on a healthy note with a protein-based breakfast. A study conducted by the University of Arkansas found kids, especially overweight ones, who ate a breakfast high in protein burned more fat throughout the day than the kids who ate a high carbohydrate breakfast.

So what is it about protein that enables this fat-burning process to happen?

Proteins are the building blocks for life and are an essential food group. As we eat protein, it digests to release amino acids, which aid in muscle growth and repair. They are also a great slow releasing energy source, which means you stay feeling fuller for longer.

Foods high in protein:

  • lean meat, poultry and fish
  • eggs
  • dairy products like milk, yoghurt and cheese
  • seeds and nuts
  • beans and legumes
  • soy products eg: tofu
  • some grain and cereal-based products

Now you understand how protein helps us feel full for longer, providing us with a slow energy release throughout the day, you can make the change and start burning that extra fat before lunchtime.

Ideas for breakfast that are high in protein:

Eggs you way and beans on toast – They’re loaded with protein and vitamin D, plus hard-to-get choline, a nutrient that may curb anxiety and boost memory.

Cheesy scrambled eggs – Cheese and eggs taste great together and may help combat osteoporosis as the calcium in cheese is more easily absorbed into the body with the addition of vitamin D-rich eggs.

Cereal with greek yoghurt or low-fat milk – Opt for cereals with at least 5 grams of protein and 5 grams of fibre per serving. Some high protein cereal brands: Weetbix, All Bran, Carman’s Gluten Free or Fruit Free Muesli,Vogel’s Ultra Bran or Goodness cereals.

Wheat-free pancakes – Made with almond meal and flaxseed instead of white flour. They’re high in fibre and protein with nearly no sugar whatsoever.

Quinoa porridge with poached pear – This is a great alternative to oats. It’s gluten free, dairy free and protein-packed.

Banana Oat Muffins – They contain 8 grams of protein per muffin which has 100 calories. They are a much healthier alternative to bakery muffins, which can have about 400 per serving and are usually high in fat, sugar, and sodium.

Protein and fruit smoothie – A quick and healthy high protein breakfast. Wiz up in a blender some water, ice, greek yoghurt, a serve of any fruit you like and some protein powder. Delicious.

By Leah

RECIPE: Blueberry Froyo

RECIPE: Blueberry Froyo

A colourful, easy and healthy dessert fit for the whole family throughout the warmer months.

ice cream magazine

Ruminative waffle. Much of my ‘work’ is fortunately back-lit by humour. Daily discourse with smart, savvy, warm and witty people who are mostly in need of some joined-up-thinking.  Some are quite buttoned up, whereas others aspire toward the risqué with waspish intensity. Vicissitudes voiced in the wilderness of obviousness (you heard it here first). So often, as we give lip service to a concern, we find sense during our own narrative and resolve swiftly follows.

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With this as reassurance……

I was conversing with the contents of the fridge. Joining the every day natter between ingredients and their across-the-board qualities, nothing weird you understand?

“We are already a serious item” said the blueberries and lime

“I will not countenance such goings on in here.” I declare in my clipped 1950’s BBC style English elocution.

“Just lighten up’.” Said the cool creme fraiche?

“Blueberries, fresh lime, Greek yoghurt, creme fraiche” my retort. “Let’s be honest…

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RECIPE: Beef & vegetable stir-fry

RECIPE: Beef & vegetable stir-fry

This beef & vegetable stir-fry recipe is super tasty and is the perfect opportunity for your kids to get prepping and cooking in the kitchen. Infused with Asian flavours, packed with protein-rich beef and nutrient-dense vegetables, this stir-fry makes a quick and healthy dinner. If you have left overs, don’t worry because it tastes even better the next day as lunch!

Ingredients:

400g rump steak, sliced250g cooked Hokkien egg noodles
1 medium brown onion, diced
1 teaspoon ginger, peeled and grated
1/2 head broccoli, cut into florets
100g snow peas, ends and strings removed
1/2 tablespoon reduced-salt soy sauce
2 teaspoons oil
1 tablespoon oyster sauce
2 cloves garlic, crushed
fresh coriander to garnish

Method:

Prepare noodles following packet directions. Heat oil in pan, stir-fry beef in two batches, set aside and keep warm. Add onion, garlic and ginger, cooking until onion is translucent. Add broccoli, snow peas and water, cooking until vegetables soften. Return beef to pan. Add sauces to beef and vegetables to coat them, allow to bubble and cook through. When done, transfer to bowl and garnish with fresh coriander to serve.

Note: You can substitute beef for lean pork, broccoli and snow peas with any other vegetables you like such as Chinese cabbage, bok choy, sliced carrots, capsicum or mushrooms. 

By Leah