Friday, March 26, 2010

I'm Back

Thank you all for sticking by me and visiting my somewhat dormant blog!! Time has flashed on by and we are fast tracking to the end of the school term 1! Thank you for those who have left comments as to what they would like to see and gain from my blog. I have decided to make it a bit more "information shared over a coffee or tea" style. People have also asked me to blog how I personally mange certain nutrition issues within my family. So here goes a more informal approach to the nutrition bloggy blog world starring my family!
This morning Master J (still 9yrs) is super keen to get to school by 7.30am!!! to participate in the run swim club before school - as training for the lead up to the cross country carnival. Announces at 7am that a round of french toast would go down nicely to set his energy in good stead. (well at least he listens to be bang on about healthy eating). Miss R - 6years, also wanted to partake in the feast- much to husbands horror regarding my lack of time managment skills. To be honest it was fairly quick and the protein, iron and slow release carbohydrates was going to give him the start he needed and energy to continue till their first break. This year is the year for taking responsibility and pulling their own weight so whilst I whipped up a storm they gathered the necessary clothing and swimmers so we could get to school on time. I even had MY BED made for me.......bliss.

Easiest french toast recipe

1 egg per toast
splash milk
multigrain bread
smear of honey

whip the egg and milk
dip the bread either side into the egg until soggy
spray a little oil on the base of a non stick pan
fry off until egg is cooked
drizzle with honey

Wednesday, January 6, 2010

Just too easy

I simply love kebabs - they are simple, quick and super healthy. They can be made ahead of time or thrown together at the last minute when there appears to be nothing else in the house. Kebabs are also a great way to introduce a few new tastes and textures for those less willing participants in the family. Threading pieces of chicken, fish, seafood or meat with a few vegetables or fruits in between can be super easy for kids to help out with dinner. Vegetables that make great 'threaders' are capsicum, button mushrooms, chat potatoes, cherry tomatoes and baby corn. Threading peach, mango or pineapple can also add a different flavour to a savoury kebab. Marinades flavour and soften the meats and it is important to keep brushing these over the top of the kebabs as they are cooking under the grill, in the oven or on the barbecue. Simple marinades consist of lemon or lime juice mixed with a bit of olive oil with a flavour such as terriyaki or sweet chili sauce. Kids love the honey and soy sauce mix or a simple satay (one of our favourite is Satay Chicken Kebabs). If you are in a mad rush there a re plenty of ready-to-use marinades and sauces available on the supermarket shelves, however I prefer top make my own.
You guessed it - this will be on our table tonight

Kate x

Satay chicken kebabs
300g lean cubed chicken
4 skewers
1tablespoon peanut oil
1 teaspoon lime juice
½ teaspoon garlic

Cut chicken into evenly sized pieces
Thread onto 4 skewers
Brush with mixture of peanut oil, lime juice and garlic
Marinate for a few hours
To cook, BBQ until chicken cooked through

2 teaspoon peanut oil (olive oil will do if you don’t have peanut)
1 small red onion finely chopped
1 garlic clove, crushed
½ teaspoon cumin
4 sprigs fresh coriander, finely chopped
1 cup chicken stock
2 tablespoon coconut milk powder
½ cup crunchy peanut butter
2 tablespoon lime juice
2 teaspoon soy sauce
Fry off onion and garlic until soft.
Add cumin, coriander and fry till fragrant.
Gradually add chicken stock and coconut powder, peanut butter, lime juice and soy
Remove from heat when sauce thickens
Set aside and serve with BBQ kebabs, rice and Green salad
*Easy to freeze

Tuesday, January 5, 2010

Treats.....why so much?

Many of you will suspect that I am obsessed when it comes to the amount of treats and lollies we are filling our children with. I am certainly not here to take away all little children's pleasures however lollies and empty kilojoule or calorie foods are becoming such a regular occurrence in the average child's diet due to the amount of 'excursions' or 'outings' we are taking them on. We did the school holiday trip to the movies on the weekend (let me just clear that I by saying that I dropped hubby and the 2 kids off to see that screeching 'chip monk' movie whilst I grabbed groceries and early birthday presents...........I am sorry it's just their voices are like nails down a blackboard to me). Whilst waiting in line for their tickets I was amazed by how many little children were dragging their trailer load of treats to the door of the cinema (two little girls had to hand over their handbags to their older siblings so they could both take a side each of their pop corn bucket - it was so large it could double as a toy caddy later for their bedroom!). My children's faces looked like a scene from 'Oliver Twist' where he is handed a piece of bread and told to be thankful! I put a few things in a snap lock bag which included some grapes, a bit of air popped corn and a freddo frog. That to me was quite enough for a 2 hour movie after which we grabbed some sushi from this fabulous sushi train right next door to the cinema (their request mind you!). The measly treat bags were forgotten as we chowed down our tuna and avocado rolls however in the car ride home the little one says what a lovely day it has been 'cept sometimes it's a bit yukky having a mum who does Dietitian stuff...............Ouch!
Enjoy the rest of the school hols everyone
Kate x

Monday, January 4, 2010

Happy New year 2010

HAPPY NEW YEAR TO ALL. Now I know you all think I am slack that I haven't been regularly blogging but I have been out doing some ground work investigating peoples needs and what they are looking for when they visits blog sites such as mine. Recipes and ideas for dinners, kids and family meals and lunchboxes were popular, however many people that I spoke to over the holidays said they were simply looking for motivation to stay healthy themselves and set a good example for the rest of the family. Sounds good to me - however hear is where it goes pear shaped.......New Years resolutions!!! Many of us feel the need to stand up at around 12.01 on New Years morning and make some outlandish statement that they are going to 'ride the Tour De France' or 'go on a crash diet and lose 30kg' or 'run the Boston marathon having never run before in their lives', when they clearly have not thought it through. Huge goal setting usually ends in 'under-achievement' and destroys motivation.

Here are my tips for making changes to your lifestyle in 2010

  • Set realistic goals- if you want to exercise more, speak to someone in the know like a personal trainer or someone at your local gym (just don't outlay hundreds of dollars before you have thought about the commitment)
  • Make small changes - giving up alcohol for the whole of 2010 may be too big a step, try cutting down to drinking only 3 days of the week with 4 AFD's (alcohol free days)- you will be at least saving a few hundred calories per day
  • Lead by example- kids won't eat fruit if you don't. Make sure you have healthy fresh food accessible to little ones and reduce the number of packaged biscuits and snacks. Try some easy recipes with the kids to get back into the kitchen. is a great website for recipes or you can find my cookbook at
I read in one of Frances Whitings articles in the Brisbane Sunday Mail that she had taken up running and wanted to complete a 10km run . I think this is a great goal (unlike a 42km Boston Marathon!!!!) and it motivated me into doing a little more as well. I started walking and 'trotting' a bit whilst on holidays and have to admit I feel great!

Remember start small and build up.

have a great day
Kate x