Summer Fruit Compote

1 medium peach (150g)

1 medium nectarine (150g)

1 plum (70g)

1 teaspoon honey

1 star anise

1 cinnamon stick

juice and rind of 1/2 lemon

2 tablespoons water

Preheat oven to 180°C. 

Cut peaches, plums and nectarines into segments and place in shallow baking dish. 

Combine all other ingredients and pour over fruit.

Cook for approximately 15 minutes.

Serve warm or cold with natural yoghurt.

Serves 4

Image: Suat Eman / FreeDigitalPhotos.net

Summer Eating Tips

Whether you are trying to lose weight or just be a little bit healthier, summer is a great time to make sure you eat well. 

Enjoy seasonal fruit and vegetables.  Peaches, plums, mangoes, lychees, grapes, cherries, watermelon, rockmelon are just some of the fruit at their best at this time of the year.  Also make the most of  rocket, spinach, capsicum, zucchini lettuce, green beans, sweet corn, tomatoes and mushrooms.

Add some new salad recipes to your repertoire.  Use a variety of herbs and spices in your dressings and try some different vinegars. 

Eat more seafood.  It’s high in protein, low in saturated fat and can be a good source of omega 3 fats and zinc.  Try grilling, baking or steaming fish and avoid crumbed, battered and fried dishes. 

Be careful with the cold drinks – soft drinks, alcohol, iced teas, smoothies and frappes can be quite energy dense and may have large serve.

Where to shop

Some of our favourite suppliers:

Vive
36 Riding Road, Hawthorne
Organic fruit, vegetables, groceries and bulk foods.  Also the location of our Hawthorne cooking school.
http://www.vivemarket.com.au/

Feast on Fruit
Morningside Central Shopping Centre, 5 Junction Road, Morningside
Fantastic fruit and vegetables and a well-stocked deli section.

Levain
38 Junction Road, Morningside
Organic sourdough bread and great chocolate brownies.

Sol Bread
23-27 Vulture Street, West End (and other locations around Brisbane)
Another producer of organic sourdough bread.
http://ishop.solbreads.com.au/

Geeta Enterprises
McWhirters Centre, Warner and Wickham Streets, Fortitude Valley
Indian/Sri Lankan groceries including a good range of spices, curry powder and flours.

Pennisi Cuisine
17 Balaclava Street, Woolloongabba
Continental and Middle Eastern Groceries.  Cheeses, cured meats, smoked paprika, organic wholemeal pasta, Central American products. Try to avoid on Saturday mornings if you don't like crowds!

Yuen’s Market Trading Co.
155 Wickham Street, Fortitude Valley
Asian supermarket.  Also a good spot to pick up a mortar and pestle. 

Allsop and England Butchers
297 Old Cleveland Road, Coorparoo
Organic butchers. Friendly with great products.

Fish Factory
363 Lytton Rd, Morningside
Fresh seafood.
http://www.fishfactory.com.au/

Merlo Coffee
104 McLachlan Street, Fortitude Valley
Great milk frothing for coffees.  Always friendly.
http://www.merlo.com.au/

Nectar Beer and Wine Specialists
114 Boundary Street, West End
Brisbane’s largest beer selection.
http://www.nectarwines.com.au/

The Natural Foodstore
352 Mons Road, Forest Glen
Organic fresh produce, home delivery is available.
http://www.thenaturalfoodstore.com.au/

QCC36 Manilla Street, East Brisbane
Kitchen equipment.
http://www.qcc.net.au/

Chargrilled Vegetables

2 medium zucchini
6 button squash
10 button mushrooms
1 red capsicum
1 green capsicum
1 red onion
4 roma tomatoes
1 bunch asparagus
4 whole garlic cloves
Rosemary/thyme
Olive oil
2 teaspoons red wine vinegar

1. Preheat barbecue plate or grill on high heat.
2. Prepare vegetables – slice zucchini and onion; cut squash, tomatoes and mushrooms into quarters; chop capsicum into large dice; cut asparagus into 4cm lengths; squash garlic with the blade of a knife.
3. Brush plate lightly with olive oil
4. Add vegetables and herbs, and allow to cook for approximately 5-7 minutes, turning regularly to ensure even cooking.
5. Add vinegar immediately prior to removing from hot plate.

Serves 4.

Notes:
· Many other vegetables may be used – thinly sliced fennel, baby eggplant, cherry tomatoes, pre-cooked sweet potato etc.
· Cold vegetables may be used in salads, pasta sauces etc.


View this recipe here:
Culinary Nutrition on Youtube





Visit our website:
Nutrition Smart

Brews Brothers Beer and Food Matching Event

In order to promote healthy eating and responsible drinking Matt recently conducted a beer and food appreciation event at Brews Brothers microbrewery, Woolloongabba.

Matt prepared

• French Onion Soup with Beer Damper
• Smokey US style Pork Ribs and
• Sticky Date Muffins with a Beer Caramel Sauce

All courses were matched with a craft beer brewed on the premises. The event was a sell out!

 

 

The next event will be held on the 10th of September. See our website for details. www.nutritionsmart.com.au

 

 

Banana Buckwheat Pancakes

2 ripe bananas, mashed 3 eggs, lightly beaten
1/2 cup buckwheat flour
1/2 tsp baking powder
1/2 cup skim milk
1/2 tsp cinnamon
butter, for cooking

 

1. Combine eggs, flour, baking powder, milk and cinnamon and whisk lightly to combine before folding in mashed banana.
2. Cook pancakes in a little butter in a non-stick pan, turning when bubbles appear on the surface.

Makes 6 medium pancakes.

• These gluten free pancakes make a great breakfast served with yoghurt and maple syrup or berries.
• For a higher protein version add 2 tablespoons of whey protein concentrate to the batter.