We have a thriving garden this year. One of the vegetables we’re growing is beetroot. Beetroot is, as the name suggests, a root vegetable. It has multiple health benefits:
Nutrients include folate (Vitamin B9), manganese, potassium, iron and Vitamin C
Improves blood flow and reduces blood pressure
Low in calories – one beet has only 43 kCal
Versatile – eat raw, cooked or pickled. The leaves may also be eaten
Contains 8-10% carbohydrates, but doesn’t cause a sharp rise in blood glucose levels. Therefore they are suitable for diabetics. However they contain fructans, so they are not suitable for low FODMAP diets
One of my favourite ways to eat beetroot is roasted. This retains the flavour and doesn’t add fat, salt or sugar to the beets. Here are the simple directions:
Cut off any leaves, stems and roots. Scrub the skin with a vegetable scrubbing brush
Wrap the beet in Alfoil. Use a large piece of Alfoil – it should be enough to wrap the beet in two layers of foil
Bake in the oven for 45mins – 1 hour depending on the size of the beet. This large beet took one hour at 200 degrees celsius. I don’t roast beets on their own, I just put them in a tray and cook them at the same time as other food.
Open the foil up carefully to allow the steam out. Allow beet to cool
Peel skin of beet with a paring knife
Cut beet into cubes. Add to salads for colour, texture and flavour
Roasting Beetroot – Step by Step 1. cut off stems and roots. Scrub skin with a vegetable brush 2. wrap beetroot in a piece of Alfoil (large enough to wrap beet twice) 3. Roast for 45 mins – 1 hour in oven 200 deg celcius 4. Allow to cool then peel with a sharp knife. Cut into cubes
Beetroot, Spinach and Feta Salad Recipe
Ingredients
2 roast beetroot, cubed
2 cups baby spinach, washed
60 g Reduced Fat Feta Cheese, cut into small pieces or cubed
20 ml Greek Salad Dressing or Vinaigrette
1 Lebanese cucumber, cubed
Beetroot, Spinach and Feta Salad – Basic Recipe
Optional Ingredients – choose one or more
1 cup roast pumpkin or sweet potato
20 olives
2 tablespoons pine nuts, or sunflower kernels or pumpkin seeds (roasted)
1 cup cherry tomatoes
1 cup snow peas
Combine ingredients. Serves two
Total calories per serve 130 kCal (for basic recipe)
Carbs 12.6 g
Fat 5.2 g
Protein 9.2 g
Beetroot, Spinach and Feta Salad with optional Roast Pumpkin
Beetroot, Spinach and Feta Salad Recipe
Christina Henry
An easy, nutritious recipe which may be customised to suit your taste with optional extra ingredients.
60gReduced Fat Feta Cheesecut into small pieces or cubed
20mlGreek Salad Dressing or Vinaigrette
1Lebanese cucumbercubed
OPTIONAL INGREDIENTS: CHOOSE ONE OR MORE
1cuproast pumpkin or sweet potato
20olives
2tablespoonspine nutsor sunflower kernels or pumpkin seeds (roasted)
1cupcherry tomatoes
1cupsnow peas
Instructions
Combine ingredients. Serves two
Notes
The basis of this healthy salad is roast beetroot, baby spinach and feta cheese.Total calories per serve 130 kCal (for basic recipe) Carbs 12.6 g Fat 5.2 g Protein 9.2 g
It has often been said that breakfast is the most important meal of the day. A healthy breakfast can energise you and nourish your body with important nutrients so that you perform at your optimum capacity.
The morning rush can lead people to choose convenience food which can be a poor choice, or skip breakfast altogether. I have compiled a list of healthy easy breakfast choices to start your day, so that you perform at your optimum best.
Quick, Easy Breakfast Choices
Smoothies (see my favourite recipe below) – 340 kCal
Cereal with low fat milk, yoghurt and a banana (see below for the healthiest cereal options) – 300 kCal
Smashed avocado on sourdough bread 140 kCal
Fruit salad and yoghurt with a sprinkling of granola 250 kCal
Wholemeal toast with nut butter and sliced banana – 420 kCal
Boiled eggs (may be cooked ahead of time) on wholemeal toast – 270kCal
Microwaved porridge satchets – 130 kCal
Blueberry Smoothie Recipe (adapted from recipe in Canva) Blend blueberries, yoghurt, sugar, vanilla extract, reduced fat milk and nutmeg to make a refreshing healthy smoothie
Healthy Breakfast Options that Require Preparation
Poached eggs on wholegrain toast – 356 kCal
Homemade granola or muesli
Healthy feta and spinach muffins (see my favourite recipe below) 167 kCal
Rolled oats, skim milk and honey – 242 kCal
½ avocado on a slice of sourdough bread with grilled tomatoes or mushrooms – 258 kCal
2 slices Short cut bacon, grilled with a poached egg, grilled tomato and steamed spinach – 312 kCal
Overnight oats (see my favourite recipe below) – 160 kCal
Overnight Oats Recipe Combine oats, shredded coconut, dried fruit and nuts, oat bran, milk powder, salt, cinnamon, Greek yoghurt and water. Leave overnight. Make in batches, stores well in pantry
Cooked Breakfast Options
Many people prefer to start their day with a cooked breakfast but often choose fried bacon and eggs over healthy alternatives. Your serving of bacon and eggs can be made healthier by:
Poaching the eggs
Using short cut bacon
Use a non-stick frypan with a spray of olive oil
Drain the bacon by placing it on a paper towel before serving
Add cooked vegetables to the plate – tomatoes, spinach and mushrooms are popular choices
Spinach and feta egg muffin recipe Whisk egg, milk and salt and pepper. Pour over baby spinach and feta cheese. Top with grated cheese and bake. Delicious hot or cold
Healthy Cereal Choices
Cereal is a popular choice, but many commercial cereals are not healthy, because they are high in sugar and saturated fat. The unhealthiest cereals contain up to 30g sugar per 100g cereal, or 3 teaspoons sugar per serve. They may be sabotaging your weight loss goals on a daily basis. Read more in this article by dietician Claudia Cramer.
A healthy cereal provides nutrients and leaves you feeling full for longer. It is an excellent source of wholegrains, antioxidants and gut friendly fibre. Many breakfast cereals are fortified with other ingredients such as B group vitamins. Eaten with dairy products such as milk and yoghurt, they will also supply much of your daily calcium needs.
Choose cereal by reading the food label. Look for cereals with the following:
Low in sugar – less than 10g per 100g cereal. Watch for hidden sugars which may be listed as fructose, maltose, honey, fruit juice concentrate, corn syrup, caramel or invert sugar, dried fruit
High in fibre – >10g per 100g. Fibre is gut friendly and fills you up, leaving you satisfied for longer
50% Wholegrains
A high health star rating
Low in saturated fat – <3g per 100g
The healthiest cereals in Australia are:
Barley + Freedom Foods
All Bran Kelloggs
Simply Fibre Muesli Food for Health
Active Balance Buckwheat & Quinoa Freedom Foods
5 Grain & Seed Granola Carmans
Plus Fibre Uncle Toby’s
Shredded Wheat Uncle Toby’s
Organic Honey Roasted Almond Bircher Muesli Macro
Wholegrain Mini Bites Be Natural
Great Start 5 Grains & Seeds Woolworths
Gourmet Porridge Carmans
Guardian Kelloggs
10+ Natural Muesli Sunsol
Your morning cereal should be served with protein such as Greek yoghurt to provide a healthy start to the day. An alternative to cereal are my chocolate chia pots, which combine chia wholegrains with cacao and almond milk for a sweet healthy treat.
Choose healthy breakfast cereal – low in sugar and saturated fat, high in fibre (50% wholegrains) and high in health star rating
Place in a mason jar or other container with lid until you’re ready to use
Mix in water and yoghurt. Shake jar/container
Leave in refrigerator overnight
Notes
Multiply quantities to make a batch (the quantities above are for one serve) I usually make one week’s worth at a time. The dry ingredients are approx. 160kCal, mixed with yoghurt and water the total is 235kCal.A healthy breakfast to start your day. This overnight oats recipe may be made in batches and stored in the pantry until needed. Mix with yogurt and water and leave overnight in the refrigerator.
Keyword Breakfast, Easy, Healthy
Spinach and Feta Egg Muffin Recipe
Christina Henry
A healthy muffin recipe that may be eaten for breakfast or lunch. Serve hot or cold. Multiply the ingredients depending on how many muffins you need. The ingredients listed are for one muffin. Keeps in the refrigerator for 3 days.
¼cupbaby spinachWilted in microwave or boiling water
1teaspoonmilk
Salt and pepper to taste
Instructions
Spray a muffin tin with oil spray
Heat oven to 220 degree celsius
Whisk egg, milk, salt and pepper
Place feta and spinach in a muffin tin (it’s easier if the spinach has been wilted in boiling water and drained well)
Pour egg mixture over feta and spinach
Sprinkle shredded cheese on top
Bake for 20 minutes. Serve hot or cold
Notes
A healthy recipe for Spinach and Feta Egg Muffins. May be eaten hot or cold, for breakfast or lunch.Multiply ingredients and make in batches. The quantities above are for one muffin (I usually make 4 – 6 at a time) I also eat these at lunch time with a salad
Keyword Breakfast, Easy, Healthy, Lunch, Spinach and Feta Egg Muffins
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Keep on Track with your Healthy Diet with these Ideas for Snacks
It can be very difficult to keep on track with your healthy diet and often the biggest blow-out is caused by the snacks we eat. Some snacks have as many calories as a full meal and the food is often high in salt, saturated fat and sugar. Before you know it, you are hungry again and reaching for another packet of chips. This post will give you some healthy snack ideas that are easy to prepare.
I have put together a list of snacks which are filling, nutritious and healthy. Snacking on each of these options will improve your diet, rather than detract from it.
This post may contain affiliate links which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure.
Healthy snack ideas, nutritious and filling snacks
This is the salad recipe that I have used many times over. It is delicious, versatile and healthy. The basis for it is just three ingredients, then you can customise it to suit your taste. I named it Super Spinach Salad Recipe because the ingredients have many health benefits. Full of vitamins and fiber, a serving of the basic salad is only 30 calories. I ate this salad (with variations) nearly every day when I was on my weight loss diet, with excellent results. See this article for more.
Basic Spinach Salad Recipe
60g baby spinach ( or approx. 2 cups, or half a bag of spinach from the supermarket
250g cherry tomatoes (or two large tomatoes cut up)
1/2 continental cucumber (or 1 Lebanese cucumber)
Method
Rinse spinach in a colander. Break off stems and remove leaves that are blemished. Wash tomatoes and add to spinach. Cut up the cucumber and add to spinach. Place in an airtight container in the fridge. It will last about 4 days.
30 kCalories per serving, total recipe 90 kCalories. Serves 3 for mains, 5 for side dish. 2g Protein, 6g Carbohydrate, 0g fat
Super Spinach Salad: the basic recipe is baby spinach, tomatoes and cucumber
Now Customise!
Optional extras
olives
feta cheese or shredded low fat tasty cheese (see note at bottom of recipe)
red onion
avocado
roast baby beetroot, skinned and diced
celery
corn kernels
snow peas
carrot
red capsicum
cos lettuce
radishes
sprouts
nuts, e.g. pine nuts, sliced almonds, pistachios
seeds, e.g. quinoa, flax seed, sunflower seeds
dressings, e.g. vinaigrette, Greek or Italian salad dressing, low fat mayonnaise
lean protein – grilled chicken breast, low fat ham or bacon (grilled), tin of tuna in low fat sauce, boiled egg
fruit, e.g. mango, apple, pear, dried fruit such as apricots or cranberries
herbs, e.g. parsley, chives, mint
My favourite combinations
Basic recipe plus:
olives, feta cheese and Greek dressing
chicken breast, avocado, snow peas
Feta cheese, baby beetroot, celery
cos lettuce, boiled egg, low fat mayonnaise
small can of tuna in sun-dried tomato and onion (John West brand, 99% fat free)
Super Spinach Salad with a Mediterranean twist: Feta Cheese, Olives and Greek Salad Dressing
Meal Prep Idea
Make the basic salad, divide into 3 portions. Each portion is your lunch. Take the extras to work separately and add just before you eat it, then the salad won’t go limp and soggy.
Alternative way of serving: take a wrap to work, and combine all ingredients as a burrito
A healthy burrito using the Super Spinach Salad, ham, corn kernels and shredded cheese in a wrap
Super Spinach Salad
midlifestylist
This is the salad recipe that I have used many times over. It is delicious, versatile and healthy. The basis for it is just three ingredients, then you can customise it to suit your taste.
60gbaby spinachor approx. 2 cups, or half a bag of spinach from the supermarket
250gcherry tomatoesor two large tomatoes cut up
1/2continental cucumberor 1 Lebanese cucumber
Instructions
Rinse spinach in a colander. Break off stems and remove leaves that are blemished. Wash tomatoes and add to spinach. Cut up the cucumber and add to spinach. Place in an airtight container in the fridge. It will last about 4 days.
Notes
Consisting of just three basic ingredients, this easy healthy salad may be customised in multiple ways to suit your taste.OPTIONAL EXTRASolives, feta cheese or shredded low fat tasty cheese (see note at bottom of recipe), red onion, avocado, roast baby beetroot, skinned and diced, celery, corn kernels, snow peas, carrot, red capsicum, cos lettuce, radishes, sprouts, nuts, e.g. pine nuts, sliced almonds, pistachios, seeds, e.g. quinoa, flax seed, sunflower seeds, dressings, e.g. vinaigrette, Greek or Italian salad dressing, low fat mayonnaise, lean protein – grilled chicken breast, low fat ham or bacon (grilled), tin of tuna in low fat sauce, boiled egg, fruit, e.g. mango, apple, pear, dried fruit such as apricots or cranberries, herbs, e.g. parsley, chives, mintMY FAVORITE COMBINATIONS: Basic recipe plus:Olives, feta cheese and Greek dressing; chicken breast, avocado, snow peas; Feta cheese, baby beetroot, celery; cos lettuce, boiled egg, low fat mayonnaise; small can of tuna in sun-dried tomato and onion (John West brand, 99% fat free); Super Spinach Salad with Feta Cheese, Olives and Greek Salad Dressing.MEAL PREP IDEA: Make the basic salad, divide into 3 portions. Each portion is your lunch. Take the extras to work separately and add just before you eat it, then the salad won’t go limp and soggy. Alternative way of serving: take a wrap to work, and combine all ingredients as a burrito, using the Super Spinach Salad, ham, corn kernels and shredded cheese in a wrapNote: a serving size of feta cheese is 20g, or a piece the same size as your first finger. This equals 53 calories. 2 Tablespoons of shredded cheese = 74 calories
Keyword Easy, Healthy, Vegan, Vegetarian
Note: a serving size of feta cheese is 20g, or a piece the same size as your first finger. This equals 53 calories. 2 Tablespoons of shredded cheese = 74 calories
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This is a special occasion chocolate chia pudding recipe that will fit in with your health goals and is easy to make. Chia is a grain that is healthy and nutritious. They are an excellent source of omega-3 fatty acids, antioxidants, fiber, iron and calcium. The recipe includes cacao powder, the unsweetened form of chocolate which is very nutritious. Without all the nasties like sugar and fat that are added to it to make milk chocolate, it has many health benefits. It can improve your memory, reduce heart disease, increase immunity and is an anti-inflammatory and antioxidant. You can find chia seeds and cacao powder in the health food section at the supermarket. I use almond milk for this recipe but you can substitute it for cows milk, soy milk or whichever milk you prefer.
Chocolate Chia Pudding Recipe
vegetarian, veganskill level: easy
Prep. time 15 mins. Resting time 4 hours Calories: 191kcal
Ingredients (per person)
2 tbsp chia seeds
1/2 cup almond milk
1 tbsp cacao powder
1 tbsp maple syrup
1/2 tsp vanilla extract
INSTRUCTIONS
Mix the chia seeds and milk together in a bowl
Add the remaining ingredients and stir well
Let the chia seed mixture sit for 15 minutes until it thickens. Stir again.
Pour into decorative glasses, e.g. parfait glasses
Refrigerate for at least 4 hours before serving
Top with your favourite berries, cherries or fruit.
NUTRITION INFORMATION
Calories 191kcal
Carbohydrates 16g
Protein 8g
Fat 11g
Saturated fat 3g
Cholesterol 12mg
Sodium 56mg
Potassium 259mg
Fiber 8g
Sugar 6g
Vitamin A 4%
Calcium 28.9%
Iron 10.3%
IDEAS FOR TOPPINGS:
Cherries
Berries
Mango
Pineapple
Peaches
Nectarines
Apricots
Kiwifruit
Passionfruit
Purees or sauces made from fruit and/or berries
Nut butters
Dried fruit
Cacao nibs or a sprinkling of cacao powder
Spices
Shredded coconut
Candied ginger
Muesli or granola
Nuts and seeds
Creme Fraiche or whipped cream
chocolate nibs, sauce or flakes
Healthy Chocolate Chia Puddings This is a special occasion chocolate chia pudding recipe that will fit in with your health goals and is easy to make. Serve in attractive glasses or bowls and decorate with fruit and nuts
Images: Left – Christina Henry; Right Bottom – David Disponett, Pexels; Right Top – Pixabay, Pexels
For special occasions you can make the chocolate chia pudding in a martini glass, parfait glass or glass bowl. Decorate with fresh cherries, nuts, strawberries and mint leaves. Dessert doesn’t have to be unhealthy – you can still have a treat while maintaining your healthy diet.
Festive Chocolate Chia Pudding Recipe
midlifestylist
This is a special occasion chia pudding that will fit in with your health goals and is easy to make. Chia is a grain that is healthy and nutritious. They are an excellent source of omega-3 fatty acids, antioxidants, fiber, iron and calcium. The recipe includes cacao powder, the unsweetened form of chocolate which is very nutritious. Without all the nasties like sugar and fat that are added to it to make milk chocolate, it has many health benefits. It can improve your memory, reduce heart disease, increase immunity and is an anti-inflammatory and antioxidant. You can find chia seeds and cacao powder in the health food section at the supermarket. I use almond milk for this recipe but you can substitute it for cows milk, soy milk or whichever milk you prefer.
Vegetarian, Vegan. Skill level: easy
Most dessert platters are heavy on high calorie food such as chocolate, cakes and sweet biscuits and candy. It can add a massive amount of calories to your intake, especially if it’s at the end of a large meal and alcohol. This is a healthier version of a grazing platter to serve for dessert, that will appeal to most of your guests.
Plenty of fresh fruit like grapes, melons, strawberries and mango cheeks
unsalted nuts like almonds and cashews
dark chocolate is healthier than milk or white chocolate. I included cranberries dipped in dark chocolate by Angas Park. They contain antioxidants and have no added artificial colours or flavours, or preservatives.
Greek yogurt
dried fruit such as apricots or figs
Options for Entertaining
If you plan to have just one grazing platter, you can combine the above with the savoury grazing platter – cheese, fruit and olives go very well together. At Christmas time, cut the melon with a star or Christmas tree shaped cookie cutter to add a festive touch.
Dessert Grazing Platter – a healthy option to serve your guests.
Food to Avoid Serving
Try to avoid serving food high in sugar and fat. While being moreish and a crowd pleaser, the aim is to feed your guests healthy food. Avoid serving the following:
Most dessert platters are heavy on high calorie food such as chocolate, cakes and sweet biscuits and candy. It can add a massive amount of calories to your intake, especially if it’s at the end of a large meal and alcohol. This is a healthier version that will appeal to most of your guests.
Plenty of fresh fruit like grapesmelons, strawberries and mango cheeks
Unsalted nuts like almonds and cashews
Dark chocolate is healthier than milk or white chocolate. I included cranberries dipped in dark chocolate by Angas Park. They contain antioxidants and have no added artificial colours or flavours or preservatives
Greek yogurt
Dried fruit such as apricots or figs
Instructions
Assemble the ingredients on a decorative platter. Adjust the quantities according to the number of guests. You may like to serve a Savoury Grazing Platter as well, or add some of the savoury ingredients to this platter
Notes
A healthy version of a dessert grazing platterIf you plan to have just one grazing platter, you can combine the above with the savoury grazing platter – cheese, fruit and olives go very well together. At Christmas time, cut the melon with a star or Christmas tree shaped cookie cutter to add a festive touch.
Everybody loves a cheese board! They can turn a buffet into something special, and look amazing. This is how to make a savoury grazing platter that is healthy and appealing to most people.
Most grazing platters are heavy on processed meat, cheese and crackers. While tasty, they are high in calories and saturated fat. By serving healthy alternatives, your guests will leave at the end of the evening feeling pleased that they were eating nutritious food rather than ruining their healthy diet. Instead of serving the usual high fat, high calorie cheese platter, try using these healthier versions:
low fat ham or roast beef, thinly sliced
chicken breast, grilled and cut into bite-sized pieces
carrot, capsicum, celery sticks
one or two cheeses – I usually use Brie for the soft cheese and a hard tasty cheese. The one shown in the photo is a vintage cheddar cheese I picked up from the Good Food and Wine show. Because it’s a tasty cheese, a small amount packs the flavour in which means you’ll eat less of it
cherry tomatoes
low carb crackers like these Tribe Organics rice crackers and baked pea crisps from Harvest Snaps
Dips and spreads such as hummous and salsa which are healthier than a lot of other dips such as french onion.
olives, sundried tomatoes or pickles
Options for Entertaining Guests
You can increase the size to cater for the number of guests you’ll have. You can also put some sweet flavours in like dried apricots, grapes and honey. Nuts such as cashews and almonds go well too. Alternatively, you can make a separate platter for dessert, like my dessert grazing platter.
A healthy savoury grazing platter includes a range of healthy options, and adds nutrients to your overall diet. Options for your cheese platter include vegetables, low fat cheese, salsa and hummus and leave out processed meat, crackers and high fat cheese. Experiment with different combinations of flavours, adding in food that you enjoy. That way, your guests leave your event feeling satisfied, without that ill feeling that comes from eating greasy food.
Everybody loves a cheese board! They can turn a buffet into something special, and look amazing. This is how to make a savoury grazing platter that is healthy and appealing to most people.
Most grazing platters are heavy on processed meat, cheese and crackers. While tasty, they are high in calories and saturated fat. Instead, try using these healthier versions
Chicken breastgrilled and cut into bite-sized pieces
Carrot sticks, capsicum, celery sticks
One or two cheeses – I usually use Brie for the soft cheese and a hard tasty cheese e.g. vintage cheddar cheese A small amount packs the flavour in which means you'll eat less of it
Cherry tomatoes
Low carbohydrate crackers e.g. rice crackers and baked pea crisps from Harvest Snaps
Dips and spreads such as hummus and salsa which are healthier than a lot of other dips such as French onion.
Olives
Sun dried tomatoes or pickles
Instructions
You can increase the size to cater for the number of guests you'll have. You can also put some sweet flavors in like dried apricots, grapes and honey. Nuts such as cashews and almonds go well too. Alternatively, you can make a separate platter for dessert, like my Dessert Grazing Platter.
Experiment with different combinations of flavors, adding in food that you enjoy.
Notes
Healthy savoury grazing platter to serve your guests
Serve healthy food to your guests at your next event. Entertain with a Savoury Grazing Platter and a Dessert Grazing Platter. Your guests will appreciate it.
