Recipe: Quick Claypot Chicken

Serves 4

2 tsp olive oil

600g chicken thigh fillets, sliced

1 cup chopped shallots

4 cloves garlic, chopped

1 knob ginger, finely chopped

2 tbs soy sauce

1 tbs rice wine

1 tbs sugar

½ tsp sesame oil

4 dried shitake mushrooms chopped in halves

optional: hot bean paste

1 tsp cornflour mixed with 100ml water

3 bunches  bok choy

1.    Heat olive oil in claypot over medium heat and brown chicken for 2 minutes.  Add shallots, mushrooms, garlic and ginger and cook until the shallots are golden brown.

2.    Add soy sauce, wine, sugar and cornflour water.

3.    Cook with lid on for 20 minutes or until chicken is tender.

4.    Add bok choy and cook until greens are done.

5.    Mix through sesame oil prior to serving.

Per serve: 1200kJ, 30g protein, 14g fat, 4g saturated fat, 7g carbohydrate.

Ó Nutrition Smart

Diabetes Week Recipe - Poached Pears with Honey Cinnamon Ricotta

10-16 July is Diabetes Awareness Week Is it time for a Nutrition Smart Diabetes Refresher Session?
Unfortunately diabetes myths are believed by many and can lead to inappropriate treatment choices and behaviours.   We help each of our clients develop a personalised eating plan to help them  control their blood glucose levels and minimise long term complications.  
 
Please contact any of Nutrition Smart's practices to make an appointment or email us at info@nutritionsmart.com.au. Remember private health rebates may apply and bulk billing is available for EPC clients with a GP Management Plan. 

Poached Pears with Honey Cinnamon Ricotta              

4 pears

1 bottle red wine

1 stick of cinnamon

3 cloves

1 star anise

pinch of nutmeg

3 tbs sugar

Honey Cinnamon Ricotta

250g ricotta

1 tbs honey

½ - 1 tsp cinnamon

 

Method

1.      Peel pears and cut in half removing the core.

2.      Mix wine, water, sugar and spices in a small pan. (Note: the pan should be sized to allow the pear halves to sit side by side).

3.      Poach pears in poaching liquor over low heat until just cooked.

4.      Remove from heat.

5.      Mix ricotta with honey and cinnamon.

6.      Serve warm or cooled pears with ricotta and a little of the poaching liquor drizzled over the top.

  

Serves 4.

Per Serve:  960kJ, 7g protein, 5g fat, 34g carbohydrates, 3g fibre

Ó Nutrition Smart

Weight Loss Struggles?

Finding it difficult to lose weight?  This article describes some of the common mistakes that may be making it difficult.
http://www.theglobeandmail.com/life/health/new-health/health-nutrition/leslie-beck/cant-lose-weight-these-diet-blunders-may-be-to-blame/article1991153/

New Cooking Class Program

New Cooking Class Program  We have a new series of cooking classes running at Spear It Catering and Cooking School, Bulimba. Matt will start these hands on classes in a purpose built teaching and working commercial kitchen.  

Upcoming classes include

• Gluten Free
• Vegetarian
• Superfoods
• Optimal Weight Loss
• Beer and Food Matching

Visit our website http://www.nutritionsmart.com.au/ for the full program.

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/