Nutritionist & Dietitian in Melbourne | Whats For Eats http://whatsforeats.com.au feel good eating Thu, 22 Jun 2017 04:14:24 +0000 en-AU hourly 1 https://wordpress.org/?v=4.7.5 http://whatsforeats.com.au/wp-content/uploads/2013/11/cropped-WFE_Icon_Feature-32x32.jpg Nutritionist & Dietitian in Melbourne | Whats For Eats http://whatsforeats.com.au 32 32 Salted Brownie Truffles http://whatsforeats.com.au/salted-brownie-truffles/ http://whatsforeats.com.au/salted-brownie-truffles/#comments Wed, 21 Jun 2017 06:16:16 +0000 http://whatsforeats.com.au/?p=29429 I’m raising a salted brownie truffle in honour of The Recipe Redux’s 6th birthday. I can’t believe it has been six years since my first contribution which, funnily enough, was also a dessert (I will let you trawl back through the archives for it if you dare – warning bad flash photography ahead!).

The humble brownie just got sophisticated. Hand rolled and hand dipped, these salted brownie truffles are just the right size to hold in one hand while sipping a glass of your favourite celebratory drink with the other.

To celebrate, we are making cake – or other small bite desserts. You may recall that cake and I don’t really get along, but I do love a good brownie. Luckily the best ones I have ever tasted are close by to my house.

But a piece of brownie just didn’t seem festive enough for me. Enter the salted brownie truffle. They are more time consuming to make, which as you know for me would normally rule a recipe out. But birthdays deserve a little more love and effort, so it was worth it.

These are hand rolled, hand dipped and just the right size to hold in one hand while sipping a glass of your favourite celebratory drink with the other.

Happy Birthday Recipe ReDux!

The humble brownie just got sophisticated. Hand rolled and hand dipped, these salted brownie truffles are just the right size to hold in one hand while sipping a glass of your favourite celebratory drink with the other.

 

The humble brownie just got sophisticated. Hand rolled and hand dipped, these salted brownie truffles are just the right size to hold in one hand while sipping a glass of your favourite celebratory drink with the other.

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Salted Brownie Truffles

The humble brownie just got sophisticated. Hand rolled and hand dipped, these salted brownie truffles are just the right size to hold in one hand while sipping a glass of your favourite celebratory drink with the other.

5 from 1 reviews

The humble brownie just got sophisticated. Hand rolled and hand dipped, these salted brownie truffles are just the right size to hold in one hand while sipping a glass of your favourite celebratory drink with the other.

  • Author:
  • Prep Time: 85 minutes
  • Cook Time: 30 minutes
  • Total Time: 1 hour 55 minutes
  • Yield: 25-30 balls
  • Category: Dessert

Ingredients

200g butter

200g dark chocolate

3 large eggs

160g caster sugar

50g plain flour

200g milk chocolate

salt

Instructions

  1. Preheat oven to 170°C fan-forced (325°F) and line a brownie tin with non-stick baking paper
  2. Melt butter and dark chocolate together in a glass bowl – a couple of 25-second zaps in the microwave and stirring in between should do it!
  3. In a separate bowl, whisk together the eggs and sugar
  4. Add the melted butter and chocolate and flour to the egg mixture and stir to combine
  5. Pour the brownie batter into the prepared tin and bake for 30 minutes or until a skewer comes out clean
  6. Allow to cool
  7. Take a fork and break up the tray of brownies to form crumbs (you might want to discard the edges as they might be too crispy). Use a tablespoon measure to scoop up crumbs and then use your hand to form small, bite-sized balls. Place the brownie balls on a tray and freeze for 30 minutes
  8. Melt the milk chocolate in the microwave. Coat the brownie balls in the melted chocolate and use a fork to scoop out the balls and hdrain off the excess chocolate. Return to the tray and sprinkle with salt. Refrigerate until set
  9. Remove from the fridge about 10-15 minutes prior to serving

The humble brownie just got sophisticated. Hand rolled and hand dipped, these salted brownie truffles are just the right size to hold in one hand while sipping a glass of your favourite celebratory drink with the other.

Ready to party? Come and join the virtual dessert buffet by checking out my fellow Reduxers celebration recipes below.

The humble brownie just got sophisticated. Hand rolled and hand dipped, these salted brownie truffles are just the right size to hold in one hand while sipping a glass of your favourite celebratory drink with the other.

recipe-redux-linky-logo

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Intuitive Eating and Mindful Eating: same same or different? http://whatsforeats.com.au/difference-between-intuitive-eating-and-mindful-eating/ http://whatsforeats.com.au/difference-between-intuitive-eating-and-mindful-eating/#comments Sun, 04 Jun 2017 22:05:40 +0000 http://whatsforeats.com.au/?p=29253 Intuitive Eating and Mindful Eating are often used interchangeably but are they actually the same thing?

Well, kind of…but not really. Let me explain.

Intuitive Eating and Mindful Eating are often used interchangeably but are they actually the same thing? This post will explain.

 

I talk about Mindful Eating in more detail here, but essentially it is about is about focusing our attention, on purpose, on the act of eating. It involves eating with awareness of all of our senses- our sight, sound, touch, taste and smell. And it involves eating without judgement.

Intuitive Eating, on the other hand, is the term coined by Evelyn Tribole and Elyse Resch in 1995 when they published the first edition of their book Intuitive Eating. Yep, this ain’t no fad diet or flash in the pan way of eating! Intuitive Eating has been around for over 20 years.

In their latest book, The Intuitive Eating Workbook, Tribole and Resch provide this lovely definition;

“Intuitive Eating is a dynamic mind-body integration of instinct, emotion, and rational thought. It is a personal process of honoring your health by paying attention to the messages of your body and meeting your physical and emotional needs. It is an inner journey of discovery that puts you front and centre; you are the expert of your own body.” (pg1)

Just from that paragraph alone, you can see that Intuitive Eating is about much more than slowing down and paying attention without judgement when we eat.

In fact, there are 10 Principles of Intuitive Eating that aim to help a person find their unique version of mind and body health. These principles are:

  1. Reject the Diet Mentality
  2. Honour Your Hunger
  3. Make Peace with Food
  4. Challenge the Food Police
  5. Respect Your Fullness
  6. Discover the Satisfaction Factor
  7. Honour Your Feelings Without Using Food
  8. Respect Your Body
  9. Exercise–Feel the Difference
  10. Honour Your Health

Another way to look at it is that Intuitive Eating is a way of leading your life. And Mindful Eating is a skill you develop as part of that process. Mindful Eating plays a part in one form or another in Principles 2, 3, 4, 5 and 6.

The other amazing thing is that there is scientific evidence validating Intuitive Eating as a holistic and healthful way to live. Proving once again, this isn’t some fad diet that was created as a money spinner!

So, while it is easy to see how the two can be confused, there is a difference between Mindful Eating and Intuitive Eating. But they are both wonderful things to embrace as part of your ‘health and wellness toolkit’.

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Raspberry Soda http://whatsforeats.com.au/raspberry-soda/ http://whatsforeats.com.au/raspberry-soda/#comments Sun, 21 May 2017 06:26:28 +0000 http://whatsforeats.com.au/?p=29380 Alright, here’s the thing. At home I drink water and coffee and the occasional cup of tea. That is it. I will have something fancy (cocktails) or different (juice). But that is if I am out at a café or restaurant, or catching up with friends for a drink. But I am a creature of habit when it comes to beverages at home.

 

Which meant coming up with a colourful celebration drink for this month’s Recipe ReDux was out of my comfort zone. I had to think of something I would actually WANT to drink. And then I remembered as a kid, how much I loved raspberry soda (or just a ‘Raspberry’) that you get from the pub.

 

A quick and simple raspberry syrup makes a refreshing raspberry soda. Serve in a fancy glass and a raspberry soda becomes a mocktail.

 

So, I thought I would create a grown-up version of a raspberry soda that captured the fizz and colour of my childhood memory but without as much sweetness. A version that you can drink as a mocktail, or as a cocktail. It is essentially just a raspberry syrup which you can then use to build your drink upon. I have chosen to keep it simple with ice, soda water and fresh raspberries.

 

It looks a bit fancy, but really isn’t and is quite refreshing. And really, without adding the alcohol, it can still be a drink that kids can enjoy!

 

Print

Raspberry Soda

A quick and simple raspberry syrup makes a refreshing raspberry soda. Serve in a fancy glass and a raspberry soda becomes a mocktail.

A quick and simple raspberry syrup makes a refreshing raspberry soda. Serve in a fancy glass and a raspberry soda becomes a mocktail.

  • Author:
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: Makes 125ml syrup (roughly 5 drinks if served in lowball glass as shown)

Ingredients

200g frozen raspberries, plus extra to serve

½ teaspoon sugar

3 tablespoons water

Ice

Soda water

Instructions

  1. Place raspberries, sugar and water into a small saucepan. Cook over a low heat for 5-7 minutes until the raspberries have broken down.
  2. Pour the raspberries through a fine sieve into a bowl to strain the syrup from the seeds and pulp. Use the back of a spoon to gently push remaining syrup through. Allow syrup to cool
  3. Add some ice to each glass (I prefer to use lowball glasses). Use the shot glass to pour 30ml syrup into each glass. Then top with soda water.
  4. Garnish with extra raspberries and serve

 

A quick and simple raspberry syrup makes a refreshing raspberry soda. Serve in a fancy glass and a raspberry soda becomes a mocktail.

What is your favourite celebration drink to make at home?

 

 

A quick and simple raspberry syrup makes a refreshing raspberry soda. Serve in a fancy glass and a raspberry soda becomes a mocktail.

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Food Allergy Week http://whatsforeats.com.au/food-allergy-week/ http://whatsforeats.com.au/food-allergy-week/#respond Fri, 12 May 2017 01:50:32 +0000 http://whatsforeats.com.au/?p=4278 Food Allergy Week is held every year in May. The aim is to raise awareness about food allergy in Australia and therefore help reduce the risk of a reaction for people with food allergies and help manage potentially life-threatening emergencies when they happen.

According to Allergy & Anaphylaxis Australia, Australia has one of the highest rates of food allergies in the developed world. And while the most common triggers, causing 90 percent of allergic reactions are egg, cow’s milk, peanut, tree nuts (like almonds), sesame, soy, wheat, fish and shellfish, you can actually be allergic to any food.

It’s also really important to know the difference between a true food allergy, food intolerances, or foods that just may not agree with you. For example, I have been medically diagnosed as having a nut allergy*, however I know if I eat too much chilli, my skin breaks out the next day. That skin break out, while uncomfortable and inconvenient, is not an allergic reaction. So, I am not allergic to chilli, but I know it doesn’t agree with me.

So, here is a fantastic infographic from Allergy & Anaphylaxis Australia that illustrates the symptoms of a TRUE allergic reaction to food.

Food Allergy Week is held annually in May. Do you know how to spot someone having an allergic reaction to food and would you know how to help?

 

The infographic mentions administering an ‘adrenaline autoinjector’. This is also commonly known as an EpiPen. As part of the awareness campaign, there is also a video on how to give someone having an allergic reaction an EpiPen. And no, contrary to popular belief, you don’t jab it straight into the chest Pulp Fiction style! I highly recommend you watch it – even if it is so that you know what an EpiPen looks like.

 

 

There is much more information over on the Food Allergy Week and Allergy & Anaphylaxis Australia websites. Or you might like to read a few of my other posts on the topic:

Are you food allergy aware?

 

* Just a word on ‘medical tests’ for food allergies. There are a lot of BS tests out there claiming that they can diagnose foods you are allergic to. Things like testing your poo sample or testing a sample of your hair don’t have any scientific evidence backing them up. So you are best having a read of this article first from the Australasian Society of Clinical Immunology and Allergy on unorthodox testing and saving yourself some money! 

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International No Diet Day http://whatsforeats.com.au/no-diet-day/ http://whatsforeats.com.au/no-diet-day/#comments Thu, 04 May 2017 03:00:09 +0000 http://whatsforeats.com.au/?p=4265 May 6 is International No Diet Day; a day that aims raise awareness of the dangers of diet culture. It asks people to question just how helpful the pursuit of weight loss really is and why our culture is so fixated on the idea that there is only one ‘right’ body shape, or that our success, attractiveness, personality, happiness, self-worth and health is measured by an arbitrary number on the scales.

It is not all negative though! International No Diet Day is also dedicated to celebrating body acceptance and body diversity and encouraging positive relationships with food and our bodies.

May 6 is International No Diet Day; a day dedicated to celebrating body acceptance and encouraging positive relationships with food and our bodies.

What’s for eats? is a space where challenging diet culture, embracing all bodies and encouraging peaceful relationships with food happens every day. Understandably though for a lot of people, moving away from dieting, wanting to lose weight, food restriction and excessive exercise can be a challenge.

So, for just one day, I invite you to take some time to reflect on what is working for you and what isn’t when it comes to your eating, how you feel about your body and your approach to health.

Not sure where to start? Here are some ideas…

Ideas to get involved with International No Diet Day

 

Information is power

Here are just a few articles talking more about diet culture and the alternative – Intuitive Eating and the Non-Diet Approach:

You don’t just have to take my word for it. NOT dieting and body acceptance is not a crazy made up philosophy of mine. There are currently over 75 scientific studies that have researched Intuitive Eating. Here is a bibliography of them: Intuitive Eating Studies.

 

Get Practical

Maybe you are a more action focussed person? Here are some ideas of things you can DO to take part in International No Diet Day.

  • Still one of my favourite resources is this video from Fiona Sutherland of Body Positive Australia guiding you through One Mindful Bite
  • Detox your social media feeds. I talk more about how to do that over in this post about why I post so many food photos on Instagram
  • Take my FREE quiz to find out what your eating style is and how it influences your food choices and relationship to food
  • Take the day off from thinking about food as ‘good’ and ‘bad’, or as food you ‘should’ or ‘shouldn’t’ eat.
  • Put the scales away for the day and see what happens when you don’t let the number on them determine your mood for the day
  • Do something to move your body just for the fun of it, rather than to burn off brunch

Will you join me and declare a day free from diets on International No Diet Day?

 

For more information or to speak to someone confidentially, head over to Eating Disorders Victoria or the Butterfly Foundation

 

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