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Creamy Healthy Banana Icecream

By | 2017-07-05T23:59:22+00:00 July 3rd, 2017|nutrition, recipes|

Creamy Healthy Banana Ice Cream


If you are looking for a healthy banana icecream that as close to nature as you can get with no added sugar then look no further, this recipe has 2 ingredients, both are natural and both come from plant based sources – BANANA and natural PEANUT BUTTER.

healthy banana icecream

Bananas are a good source of potassium, which helps with cardiac and muscular contractions and relaxations.  Research has shown they have a beneficial effect on reducing the risk of strokes and cardiovascular disease (1).  They also contain a good source of dietary fibre to help to reduce cholesterol levels and balance out blood sugar levels.  The peanut butter we use in this recipe is natural and has been blended without any added sugar or salt and leaves a nice oily coat to dish.  Peanut butter contains good levels of monounsaturated fats, which are beneficial for boost HDL cholesterol (happy cholesterol) and reducing the risk factors for developing type 2 diabetes (2).  They also contain protein, fibre and magnesium which helps with hundreds of different reactions in the body.

If you want to add more protein into this dish, you could mix with low fat milk or plain yogurt.  This recipe also works well with a splash of vanilla extract or cinnamon to give it a different flavour.  You can eat this recipe on its own or it would make a great addition to wholemeal waffles and pancakes and is a good switch in a healthier direction.


Recipe (4 scoops)

Ingredients

  • 4-5 ripe bananas
  • 2 tbsps of natural peanut butter

Method

  1. Peel the bananas and slice them into 1 inch chunks.
  2. Place them on a plate and freeze for 3-4 hours. 
  3. Then add the bananas to a food processor and blend with the peanut butter until smooth. 
  4. If needed add a splash of almond milk to smoothen even more.
  5. Then serve and freeze the rest for another day.

75g a serve contains 120 kcal. 


 

Healthy Kids Smoothies

By | 2017-06-03T09:53:06+00:00 June 3rd, 2017|nutrition|

 Healthy Kids Smoothies

Parents get a boost from Shakez

By Luke Daley RNutr, MSc from Daley Nutrition | 780 views

Shakez New Healthy Kids Smoothies

I’ve written this blog post with two hats on.  One is as parent who is always on the lookout for new, healthy products my daughter can consume and the other is as a Public Health Nutritionist who is looking to reduce the amount of added sugar we consume as a nation.

Since moving to Melbourne in 2012 my family and I have been amazed at the abundance of food and drink choices Melbourne has to offer.  It has a diverse variety of cuisine and new initiative products.  Unfortunately as a Public Health Nutritionist I come across a lot of products that are full of sugar, fat and salt, claiming to be healthy but don’t stack up when you look deeper into the products’ ingredients.  We know for a fact now that sugar sweetened beverage consumption is directly linked to weight gain and obesity.  As a parent it can be tricky to find a half decent drink for our kids to have when we are out and about shopping that is healthy and isn’t going to send them hyper and cause an emotional crash a few hours later.

healthy kids smoothies

The best drink for kids (in fact, all of us) is always water, no questions asked.  However in between meals it is fine for kids to have a snack or nutritious drink such as a smoothie.   Not every smoothie is the same!  The best ones are usually made at home using low fat milk , fruit, and grains such as oats and a little sweetness/ flavour such as cinnamon or stevia (if at all).   Until now, it’s been a struggle to find a smoothie that matches this criteria and is under 250ml.  This left a big gap in the market for healthy minded parents and carers.


Why did Daley Nutrition get onboard?

In January 2017 I got call from Ash, the owner of Shakez who was interested in talking to us about endorsing his healthy smoothies.  As with all companies that contact us, we always start by checking the ingredients to get the full story.  Ash’s ingredients were great!  They are sourced from whole foods and contain ‘no added sugar’.  We were sold!  Ash himself is a passionate man that is really health minded and we share a strong admiration of Jamie Oliver and the amazing work he has done with kids.  This passion Ash injects into his smoothie business is inspiring and I really respect that instead of building a business solely on profit, Ash really cares and wants to offer a healthier alternative to his customers.

healthy kids smoothies


The Ingredients

The ingredients in Shakez kids smoothies include low fat milk, whole fruit, oats, nuts and seeds, Ice, no added salt or sugar peanut butter (in selected smoothies) | a small amount of pea protein (in selected smoothies) also he uses stevia which is a natural sweetener derived from a plant.  It is not artificial and doesn’t cause weight gain or tooth decay and the research into it is promising as a sugar alternative.

Ash can confidently market his products as ‘no added sugar’ healthy kids smoothies.  The only sugar in the product is from whole fruit which research has shown us does not cause weight gain and is obviously full of nutrients and also lactose from the milk, which again does not lead to weight gain.  The other important point to mention is that Shakez healthy kids smoothies are loaded with dietary fibre, which is not only good for filling you up but it aids a healthy digestive system and feeds good bacteria in our guts (especially bananas).


Our TOP 3 healthy kids smoothies

Shakez offer 6 kids smoothie options, which is great if you have a fussy eater that wants a good choice to choose from.  They are all 250ml and, depending on your selection, range from 177kcal to 330kcal.  Below we have listed our top 3 healthy kids smoothies that we love and buy.


1st Place – Strawberry and Mango

healthy kids smoothies

179kcal

Fat – less than 1g

Protein – 11g

Carbohydrates – 32g (no added sugar).


2nd Place – Super Berry

healthy kids smoothies

190kcal

Fat – 5.1g

Protein – 9g

Carbohydrates – 27g (no added sugar).


3rd Place – Chocolate

healthy kids smoothies

177kcal

Fat – less than 1g

Protein – 11g

Carbohydrates – 32g (no added sugar).


Final thought

Shakez are based in Lilydale shopping centre opposite BIG W.  If you are in the area and doing a big of casual shopping please stop at Shakez and try these one of a kind smoothies for your kids and yourself.  We hope to see them popping up in more locations one day!

healthy kids smoothies


Healthy kids smoothies
Posted by Luke Daley, Registered Nutritionist, Msc, BSc (Hons)
Director and Founder of Daley Nutrition


A little about us….

Daley Nutrition is a community nutrition team based in Melbourne Victoria, we run a range of nutrition based programs such as workplace health programs and cooking demonstrations in Australia to raise people’s awareness of what they are eating and empower them to change certain eating habits.  We work with not for profit organisations such as local councils, Diabetes Australia & Nutrition Australia to create a healthy eating environment for children and adults.


To find out more about our Nutrition Services below images

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Homemade Baked Beans

By | 2017-05-05T02:49:12+00:00 May 5th, 2017|Baked beans, Fast Food Recipes, nutrition|

Homemade Baked Beans

(Low sugar and salt)

A tasty high fibre recipe, by Nutritionists from Daley Nutrition

This homemade baked beans recipe, is easy to do and reduces the need for using a tin plus you know exactly what is going into your baked bean meal.  The ingredients are simple, there is a bit of soaking and cooking involved, but in the long run this recipe will save you money and reduce the amount of added salt (sodium) sugar in your diet.

home made baked beans


Ingredients (serves 1-2 people)

  • tbsp olive oil
  • 1 tsp of finely chopped onion
  • 1 tsp mustard powder
  • 2 tsp dried mixed herbs
  • 400g tin chopped reduced sodium tomatoes
  • 5 tbsp salt reduced tomato puree
  • 1/2 clove garlic crushed
  • 2 x 300g cans of cannellini beans drained and rinsed

Method

  1. Soak baked beans overnight in water.  Then start by adding the olive oil into a pan on a medium heat.
  2. Then add the chopped garlic and onion
  3. After 1 min add the mustard powder
  4. Add the tomatoes, puree and herbs and mix well.
  5. Let the ingredients cook for 5mins on a low heat.
  6. Then allow the dish to cool in a bowl and then blend down into a paste.
  7. Then add the sauce to the pan and add the beans.
  8. Cook beans for 5mins or until soft.
  9. Allow to cool slightly and serve with fresh herbs.

Baked Beans nutrition info per 100g

  • 4g of fat
  • 5g of protein
  • 6g of fibre
  • 3.2g of sugar
  • 80mg of sodium

Count as:

  • 1 x serving of vegetables (beans)

Homemade baked beans recipe

Posted by Daley Nutrition

A little about us….

Daley Nutrition is a community nutrition team based in Melbourne Victoria, we run a range of nutrition based programs such as corporate wellness programs and cooking demonstrations in Australia to raise people’s awareness of what they are eating and empower them to change certain eating habits. We work with not for profit organisations such as local councils, Diabetes Australia & Nutrition Australia to create a healthy eating environment for children and adults.

 


To find out more about our Nutrition Services below images

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Carrot Cake Bircher Muesli

By | 2017-05-18T02:06:42+00:00 May 2nd, 2017|Breakfast recipes, nutrition|

Carrot Cake Bircher Muesli


A quick and easy breakfast recipe

This carrot cake bircher muesli recipe makes a refreshing brekkie option that contains 1 of your 5 servings of daily veg intake.  Plus it tastes just like carrot cake, with much less fat, sugar and salt.   This recipe can be used as a healthier dessert also and stays fresh for a maximum of 4 days.   If you are looking to reduce the calorie content of this recipe then cut out the pumpkin seeds and maple syrup.


Ingredients (serves 4 days)

  • 1.5 cups of rolled oats
  • 1 cup of unsweetened almond milk
  • 1 grated carrot
  • 1/2 grated medium apple
  • 1 tbsp of pumpkin seeds
  • 1 tbsp of crushed/chopped walnuts
  • 1 tbsp of sultanas
  • 2 tsp of maple syrup
  • 1 tsp of vanilla extract
  • Pinch of nutmeg

Method

  1. Grate the carrot and apple
  2. Chop up the walnuts
  3. All all the ingredients in a glass jar or tupperware container.
  4. Soak overnight then serve in the morning.

Carrot cake bircher muesli nutrition (per person)

  • Coming soon.

Carrot cake bircher muesli
Posted by Daley Nutrition

A little about us….Daley Nutrition is a community nutrition team based in Melbourne Victoria, we run a range of nutrition based programs such as corporate wellness programs and cooking demonstrations in Australia to raise people’s awareness of what they are eating and empower them to change certain eating habits. We work with not for profit organisations such as local councils, Diabetes Australia & Nutrition Australia to create a healthy eating environment for children and adults.


To find out more about our Nutrition Services below images

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Is pesto healthy?

By | 2017-05-02T05:03:26+00:00 May 2nd, 2017|Fast Food Recipes, nutrition|

Is Pesto Healthy?

By Luke Daley RNutr, MSc from Daley Nutrition | 791 views

Brief Overview of Pesto

Is pesto healthy……? This is a question we get asked a lot when we run our cooking demonstrations and include pesto in the recipe, so we thought we would answer in a blog post for others to read.

The traditional recipe can be traced back to the 16th century in Genoa in northern Italy, the recipe included locally grown and produced garlic, crushed basil, Parmigiano Reggiano cheese, crushed pine nuts and olive oil.  The recipe is high in calories and fat so moderation is advised, but the nutrients from the sauce are very dense.  Containing good monounsaturated fats, calcium and some haem iron from the basil.  The most important part of the sauce is the flavour, the combination of the ingredient creates a deep rich flavour to any pasta potato dish.  The sauce doesn’t have to be cooked it can also be eat raw if created yourself by combining the different ingredients together in a blender or mortar and pestle.

is pesto healthy?


Are all pestos the same?

Definitely not, if you are asking the question is pesto healthy? Then we first thing we would advise you to do is check out all the pesto types in the supermarket, the variety is vast.  The majority contain the key ingredients vegetable oil, basil, cheese, pine nuts but in addition they can add salt, sugar, preservatives and extra herbs and spices.  Unfortunately adding salt and sugar to pesto can turn it into an unhealthy option from a traditionally healthy sauce.  Carry on reading to find our most recommended commercial pesto compare to one of the worst nutritionally.


The benefits of Pesto

OK let’s explore some of the nutritional benefits from pesto:

  • Pesto is made out of olive oil, which research has shown to beneficial in reducing the risk of cardiovascular disease (1).  The antioxidant risk oil is also good for reducing oxidative damage of LDL cholesterol in our blood, helping to reduce the risk factor of atherosclerosis, heart disease and stroke.
  • Basil is a main ingredients in pesto, which contains oils that are antiviral and antifungal, it also contains modest amounts of calcium and haem iron.  It also contains phytochemical which are known to be good at reducing inflammation.
  • It contains Parmesan cheese, which is high in protein and calcium.  One ounce of cheese can contains 35% of a persons recommended daily intake, which is good for bone health especially as we get older (2).

So in answer to the question is pesto healthy?  YES – the traditional version carries some great benefit with it.

is pesto healthy?


Is Pesto Healthy?

JAMIE OLIVER’S PESTO vs ALDI

The two pestos we are comparing we believe are one of the best and one of the worst pesto’s to buy, there is also a significant difference in price between these two jars.  In this case you do get what you pay for you in pesto, Aldi’s version is $1.79 per jar, Jamie Oliver’s pesto is between $5-6 per jar.

Below we have compared the nutrition content of each jar per 100g:

  1. Protein: Jamie Oliver’s = 4.9g | ALDI’s version = 3.9g
  2. Fat content: Jamie Oliver’s = 43g | ALDI’s = 41g
  3. Sugar: Jamie Oliver’s= 1.9g | ALDI’s= 2mg
  4. Sodium: Jamie Oliver’s = 510mg | ALDI’s= 1180mg
  5. Extra benefits – Jamie Oliver’s version contains no preservatives.  ALDI’s has preservatives and stabilizers and a list of other additives.

Recipe Idea

Pesto Pasta Chicken.  This recipe is full of flavour and veggies and of course we use the Jaime Oliver Pesto in this recipe.

The recipe can be found here 🙂


Is Pesto Healthy? Posted by Luke Daley, Registered Nutritionist, Msc, BSc (Hons)
Director and Founder of Daley Nutrition

A little about us….

Daley Nutrition is a community nutrition team based in Melbourne Victoria, we run a range of nutrition based programs such as workplace health programs and cooking demonstrations in Australia to raise people’s awareness of what they are eating and empower them to change certain eating habits.  We work with not for profit organisations such as local councils, Diabetes Australia & Nutrition Australia to create a healthy eating environment for children and adults.


To find out more about our Nutrition Services below images

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What are salicylates?

By | 2017-05-05T01:25:10+00:00 April 26th, 2017|nutrition|

What are Salicylates?

By Luke Daley RNutr, MSc from Daley Nutrition | 101 views

Brief overview of salicylates

What are salicylates?….Salicylates are naturally occurring chemicals that we find in nature such as fruit, vegetables but also aspirin and a vast variety of beauty products.  These nature chemicals at a preservative to plants, they reduce the process of rotting and can protect them from pests and diseases.  They are found in most parts of the plant but are in high concentrations in the leaves and bark.

The reason we put this post together is a personal one for myself.  I have suffered from salicylate intolerance for many years now, it came on after a stressful period in my life that changed how my immune system saw salicylates.  Since then I have developed hearing problems and Meniere’s disease, which is acutely sensitive to the salicylates I consume in my diet.  Some days I can be fine then others I have hearing loss, fatigue and irritability which I can track back to a certain food type.  After researching and playing with my diet I have found a good balance of salicylates in my diet.  This experience I use in my online and face to face consultations which clients that also struggle with this natural chemical and are often looking for the answer to ‘what are salicylates?’.

Like a lot of other naturally occurring chemicals, some humans can have reactions to salicylates that cause a variety of symptoms.  A lot of these symptoms can go unnoticed and are seen as part of a normal person’s life i.e. itching, light rashes, irritability, brain fog etc.  Children, in particular, can be sensitive to high levels of salicylates and it can create big changes in their mood and attention span.

what are salicylates?


What are the symptoms of salicylate intolerance?

The symptoms of salicylate intolerance range from person to person, research suggests that there are some key symptoms that most people experience if they have an intolerance.

  • Itchy skin or hives, that can be shown under the arm, under the nose, down the legs and under the neck.
  • Asthma symptoms, such as wheezing and breathlessness.
  • Headaches and migraines over a specific area of the cranium.
  • Anxiety and depression feelings.
  • Rapid heart rate increase and release or adrenaline.
  • Hearing loss and tinnitus.
  • Irritability, brain confusion, moodiness and frustration. 
  • Sleeping problems.
  • Join swelling and pain.

As a suffer from salicylate intolerance I (Luke) suffer the highlighted symptoms the most.  But it can differ from person to person.


Which fruit and veg have salicylates in them?

Before we explain the fruit and veg that are OK to eat, we want to mention that fruit and veg should never be completely removed from the diet, they contain vital nutrients from growth and repair such as vitamin C, B, E, K and A as well as a range of minerals such as potassium, zinc and iron.

Our advice is to try and stay under 0.50mg of salicylates per 100g to keep symptoms low.  Please click on the below journal to find a list of foods and salicylate levels.

https://www.slhd.nsw.gov.au/rpa/allergy/research/salicylatesinfoods.pdf

Safe fruit = bananas, golden delicious apples and mangos.

Fruit to avoid = most colourful fruits, berries, red apples, oranges etc.

Safe veg = most bland coloured veg are fine: green beans, cabbage, potato etc.

Veg to avoid = capsicums, broccoli, spinach, radishes.  

Herbs – most herbs and spices are really high in salicylates including, basil, curry powder, cajan.


Final Thought

Most fresh foods have salicylates making it rather hard to create a healthy balance diet that is low in salicylates.  If you are struggling to get balanced plan sorted then please email us to organise a meal plan that suits your needs.

What are salicylates?
Posted by Luke Daley, Registered Nutritionist, Msc, BSc (Hons)
Director and Founder of Daley Nutrition

A little about us….

Daley Nutrition is a community nutrition team based in Melbourne Victoria, we run a range of nutrition based programs such as workplace health programs and cooking demonstrations in Australia to raise people’s awareness of what they are eating and empower them to change certain eating habits.  We work with not for profit organisations such as local councils, Diabetes Australia & Nutrition Australia to create a healthy eating environment for children and adults.

 


To find out more about our Nutrition Services below images

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Healthy Cajun Chicken Pizza

By | 2017-05-17T08:22:16+00:00 February 16th, 2017|Fast Food Recipes, nutrition|

Healthy Cajun Chicken Pizza

A tasty high fibre pizza recipe, by Nutritionists from Daley Nutrition

Healthy Cajun Chicken Recipe

This recipe is one of a few quick and easy meals in our recipe bank. We have a brilliant local butchers that supplies us with local chicken breast that we include in our chicken dishes. Chicken breast works best for pizza as it is easy to chop up and is the leanest part of the meat. In our household we use different herbs and spices for different pizza recipes, our favorite is cajun which adds a lot of flavour!

Is Cajun spice good for you?

Yes…..the traditional cajun spice mix includes garlic powder, paprika, black pepper, onion powder, cayenne pepper, oregano, thyme and red chili flakes. The cajun spices you get in the supermarkets are a little different as they tend to add a lot of sodium (salt) to them which can add to risk factors of increasing your blood pressure. However there is a brand we use in this cajun chicken pizza is made by Hoys’ (bought from Woolworths supermarket), which has salt as one of it’s last ingredients meaning the salt content is not high. If salt is in the first 3 ingredient on the back of the spice pack then it is a high salt product and best to be avoided.

Are Pizzas good for you?

Yes and No. Pizza’s can be a very heavy meal, especially if you go to a fast food pizza chain. These food chain pizzas tend to have big pizza bases, greasy processed meats and a tonne of cheese on top. Our cajun chicken pizza recipe is a lot healthier and includes a lot less calories than a takeaway option and can be included as part of a healthy balanced diet.

cajun chicken pizza


Ingredients (serves 1-2 people)

  • 1 wholemeal wrap as the base (goodness superfoods do a high fibre barely wrap)
  • 2 tbsps of tomato puree mixed with 1 tsps of cajun spice (base)
  • 100g of chicken breast strips
  • 1 small chopped red onion
  • 1 medium capsicum (peppers)
  • 3 tsps of cajun spice (low sodium)
  • 30g of low fat mozzarella cheese, grated
  • 1 handful of rocket leaves

Method

  1. On a pizza tray add greaseproof paper and place the wrap in the middle.
  2. Spread the tomato puree over the base to cover the majority of the area.
  3. Chop up the veg and scatter evenly across the pizza
  4. Cut up the chicken into strips and sprinkle the cajun spice on the chicken
  5. Sprinkle the mozzarella over the pizza.
  6. Cook for 20mins in the oven at 170 degrees or until chicken cooked though.
  7. Serve with rocket on top and yogurt as a dip.

Cajun Chicken Pizza Nutrition Information

  • 8g of fat
  • 28g of protein
  • 4g of fibre

Count as:

  • 1 x serving of vegetables
  • 1 serving of grains
  • 1 x serving of dairy

Cajun Chicken Pizza
Posted by Luke Daley, Registered Nutritionist, Msc, BSc (Hons)
Director and Founder of Daley Nutrition

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A little about us….

Daley Nutrition is a community nutrition team based in Melbourne Victoria, we run a range of nutrition based programs such as corporate wellness programs and cooking demonstrations in Australia to raise people’s awareness of what they are eating and empower them to change certain eating habits. We work with not for profit organisations such as local councils, Diabetes Australia & Nutrition Australia to create a healthy eating environment for children and adults.

 


To find out more about our Nutrition Services below images

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Thai Beef Salad Recipe

By | 2017-02-16T00:27:55+00:00 February 16th, 2017|Fast Food Recipes, nutrition|

Thai Beef Salad Recipe (reduced salt)

A healthy twist on a flavorsome thai dish, by Luke Daley RNutr, MSc from Daley Nutrition

Thai Beef Salad Recipe (cooking time 20mins)

Since moving to Australia in 2012 I have been exposed to some of the best Asian salads I have ever tasted. The Asian cuisine is seen throughout Australia in the big cities, especially Melbourne. However when you look into the ingredients of a traditional Thai beef salad then you realise that it doesn’t suit the Australia lifestyle as an every day dish to consume. It is high in fat, sugar and salt, which is shame as it one of the best tasting dishes around! So I put my researcher nutrition chef hat on and created a recipe that is lower in sugar, fat and salt than the traditional version and can be included as part of a healthy balanced diet. Let’s answer some basic questions about the dish’s ingredients:

Are soy and fish sauce good for you?

Fish sauce unfortunately will never be good for you as it is too high in sodium. Soy is very good for you and the closer to the plant based source of soy you can get the healthier it is. However with soy sauce the soy content is rather low and the majority of the sauce is water and sodium (salt). On average per tablespoon you are looking at 900mg of sodium, which is nearly 33% of your maximum daily intake. However there are some reduced sodium versions available in most supermarkets nowadays, which we strongly advise and is what we use in this thai beef salad recipe.

Are mint and coriander good for you?

Yes! Mint and coriander give this dish a really fresh herby taste. There is a lot to be said for these two herbs, they carry a lot of anti-inflammatory properties and benefit the body. Mint has been known for thousands of year as a digestive aid that helps to sooth the stomach and aid enzymic activity throughout the gastrointestinal tract. Research has shown improvements in gut health with people who suffer from IBS and acid reflux. The fresher you can get it the better – which is good as mint grows like a weed in gardens and can get out of control! Add some boiling water to the leaves and let it stew for a few minutes then consume it as a tea or add it to your salads such as this thai beef salad recipe. Coriander has high levels of vitamin C which aids our immune system and influences every single cell in our body, especially the skin in staying healthy. Coriander also has high levels of beta-carotene (vitamin A), this vitamin influences the immune system especially in the respiratory tract, but also the reproductive organs and assisting healthy liver function. The fresher the coriander the more vitamin C!

 

Top Tips

  1. Grow your own – they’re both really easy to grow!
  2. Water the plants once every few days during the summer.

Thai beef salad


Ingredients (serves 4 people)

For the Salad

  • 75g unsalted peanuts
  • 500g beef fillet or rump steak or beef strips
  • 1 large red onion, very finely sliced
  • 1 large cucumber, diced
  • 220g mixed salad leaves
  • 2tbsp fresh coriander leaves
  • 2tbsp fresh mint leaves
  • 1 lime, quartered to serve

For the sauce

  • 2 tbsp Thai fish sauce
  • 2 tbsp fresh lime juice
  • 1 tbsp reduced salt soy sauce
  • 1tsp sesame oil
  • 2tps of stevia (instead of light brown sugar.)

Method

  1. Toast the peanuts in a frying pan over a medium heat, tossing until golden, then set aside.
  2. Cook the beef strips in a non-stick hot frying pan or grill pan for 2 minutes each side, or until cooked to your liking. Allow to cool, slightly.
  3. To make the dressing, place the dressing ingredients in a screw-top jar and shake well to combine.
  4. To serve, gently mix the onion, cucumber, salad leaves and cooked beef slices in a large bowl. Add enough of the dressing to lightly cover the salad and gently mix. Serve in the mixing bowl or transfer the salad to a large platter.
  5. Sprinkle with peanuts, and the coriander and mint. Add the lime wedges.

Thai Beef Salad Nutrition per person

  • 11g of fat
  • 29g of protein
  • 7g of sugar (mainly from onion)
  • 390mg of sodium

Thai Beef Salad
Posted by Luke Daley, Registered Nutritionist, Msc, BSc (Hons)
Director and Founder of Daley Nutrition

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A little about us….Daley Nutrition is a community nutrition team based in Melbourne Victoria, we run a range of nutrition based programs such as corporate wellness programs and cooking demonstrations in Australia to raise people’s awareness of what they are eating and empower them to change certain eating habits. We work with not for profit organisations such as local councils, Diabetes Australia & Nutrition Australia to create a healthy eating environment for children and adults.


To find out more about our Nutrition Services below images

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YMCA Playnasium

By | 2017-02-09T22:00:19+00:00 January 13th, 2017|Fitness, Health|

YMCA Playnasium

By Luke Daley RNutr, MSc & PT from Daley Nutrition

YMCA Playnasium

The YMCA have shown again that they are leading the way in initiative and ideas to encourage little ones and big ones to be active through play.  This year they have produced the ‘YMCA Playnasium’; 3 pieces of activity equipment that use children as counterweights, meaning the parents have to work-out to move the apparatus.  This results in a happy child and a sweaty but satisfied parent.  The idea cannot come at a more critical time as overweight and obesity levels are increasing each year with both adults and children.  According to the Australian Bureau of Statistics “one-quarter of all Australian children, or around 600,000 children aged 5-17, were overweight or obese in 2008“, which has been increasing steadily since 1995. 


YMCA Playnasium equipment to be used

Pull-Upsey-Daisy: can be used as a pull down machine, which works the back muscles (trapezius, lattimus-dori, teres muscles).  Doing 3 sets of 30 reps should be enough to fatigue and burn most peoples back muscles out.


Pec-a-boo:  Suitable for two children at once and can be used to build the pec muscles (pectoralis major and minor).  Depending on the weight of your child/children, 3 sets of 20 slow reps will hopefully be as good as picking up two 5kg dumbells at the gym.  The pec muscles help with lifting and pulling actions, so in theory this should improve a parent’s strength in the long run to to pick up their children.


Row-Row-Row machine: this machine is very similar to your average rowing machine in the gym.  Therefore it will build up the gluteal muscles (bum muscles), quads but also the back, shoulders and bicep muscles.  This action is an all rounder compound exercise and will give you the best bang for your buck for burning some calories.  This is our top rated YMCA Playnasium equipment piece.


Peter Burns, YMCA Victoria Chief Executive, says “The YMCA has a long history of inventing things – we invented basketball, volleyball, futsal and now the YMCA Playnasium. Being a parent of young kids can make it tricky to get to the gym. This new equipment bridges the gap so people can be at the gym and the playground all at the same time.”

If this initiative is a hit in Australia, lets hope that we see more of these ideas in your average park for all to enjoy.

Posted by Daley Nutrition

Is Canned Tuna Good for You?

By | 2017-04-18T05:39:30+00:00 January 10th, 2017|nutrition|

Is Canned Tuna Good for You?

Answered by a Registered Nutritionist Luke Daley

Our Nutritionists are big fans of canned tuna for its practicality, taste and cost effectiveness.  Nowadays you can buy a variety of different flavours you can buy | Sweet Chili | Lime | Lemon | Tomato and Rosemary | Curry | Medditerian herbs etc.  The price can range from 0.75 cents a tin to $3 a tin, but per tin you can get up to 25g of protein, which is great for suppressing appetite and helping with muscular growth.  However there are some downsides to canned tuna, below we have explored the question ‘”is canned tuna good for you?”


Pro’s

  • It is a great source of protein and ticks of all the essential amino acids we need for growth repair. 1 tin (95g) can have as much as 25g of protein.
  • It can be a rich source of omega-3 (DHA, EPA), which can have anti-inflammatory benefits, as well as improve cardiovascular functions in your body. It’s also involved in a wide variety of nervous system functions.
  • It contains sources of B-vitamin such as B12 that research has shown to be good for maintaining energy levels and reducing high levels of homocysteine in the blood, which can increase the risk of atherosclerosis if levels get too high.
  • It is cost effective and one of the cheapest forms of protein to buy in the supermarkets already cooked.
  • In Australia there is a wide variety of flavours to suit your need.  Our favourite is the lemon and lime cracked pepper types, as they tend to have a high tuna content.

Con’s

    • Canned tuna tends to be high in salt (sodium).  An average tin can have 0.5g of salt (300mg of sodium) per tin, which is high per 100g. High salt diets can cause high blood pressure and increase risk factors for a stroke.
    • The tuna they use in the tins sometimes can use unsustainable sources of tuna, such as yellow or blue finned tuna, which are being wiped out of the sea currently. Skip-jack tuna tends to be more sustainable.
    • Mercury levels: some tinned tuna can be high in mercury, which in high doses can be toxic to the human body.  Excessive consumption (10+ cans a day) can increase body mercury levels. If pregnant, talk to your local dietitian/nutritionist for advice on tuna consumption and safe levels.

Summary – Is canned tuna good for you?

The answer is yes in our opinion.  The research behind tuna consumption is good and canned tuna is included in the NHMRC Australian Guide to Healthy Eating as a good source of protein and healthy fats.  Our advice would be to consume as part of a healthy balanced diet, however make sure you drain the can to remove some of salt (sodium).

Posted by Registered Nutritionist Luke Daley

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