A Pinch Of Nutrition

30/01/2022

Happy Sunday!!!

07/01/2022

I discovered Okonomiyaki (Japanese pancake) while I was having to do an assignment for uni (can't remember for what though, I did so many). And ever since I had wanted to make, just never got around to it. Thanks to summer holidays, covid and maybe one car short I've spent the past few days in the kitchen cooking.

It's always nice to try something new and get a new recipe under the belt. This isn't my own recipe, I used the one from Love & Lemons https://www.loveandlemons.com/okonomiyaki/

Easy and super delicious, even the husband didn't mind 😉

31/12/2021

Happy New Year Everyone!!!
Wishing you all a year of good health, lots of happy moments and negative covid tests.

#2022

20/12/2021

Overnight oats. If organised the night before, it certainly makes breakfast the following morning easier and nutritious.

I had a conversation with my sister last week about overnight oats and had often wondered about this previously. Can you warm up your overnight oats or do you just have them cold?

Anyway, apple pie overnight oats for the win.
Recipe
Night before

Oat base
1/2 cup oats
1 tbs chia seeds
1/2 cup coconut milk
1/4 cup greek yoghurt
1 tbs of maple syrup or honey

Store in a container in the fridge

Following morning add

1/3 chopped apple
1 tbs chopped pecans
1 TSP maple syrup
1/4 TSP cinnamon

15/12/2021

Last day of school tomorrow, which means last lunch box for the year. For a bit of fun and the kids even joined in on the preparation - charcuterie inspired lunch boxes.

13/12/2021

Frozen Yoghurt Bark. Cause I had the ingredients and it got to 28.4 degrees at home today. Think Tasmania has realised it's summer.

I've seen a lot of different recipes and most seem to use a flavoured / sweetened yoghurt to the yoghurt base. I didn't. I used Tasmanian raw honey from . It worked a treat.

Recipe
Line a lamington tray with baking paper.
Add 2 cups of greek yoghurt to the lined baking tray and spread all over.
2/3 tbs of honey drizzled on top and then marbled through.
200 grams washed and chopped strawberries sprinkled on top.
100 grams washed raspberries sprinkled on top.
Chopped pistachios sprinkled on.
Place in freezer for 4 to 5 hours and then chop up into serving sizes and place back in the freezer in an airtight container.

07/12/2021

Iron deficiency is a worldwide issue.
In Australia 34% of women of child bearing age and 5% of healthy males are iron deficient (Iron Deficiency Collaborative Report, 2020).

There are a few things you can do, to help your body absorb iron.

Vitamin C helps the body to absorb iron by keeping it in it's active form. So consume foods containing vitamin C with iron containing foods at the same time.

Vitamin C also aids in helping the body absorb more non haem iron.

Foods containing copper help the protein transport chain transfer iron out of cells.

Zinc and calcium compete with iron for transport, so seperate these vitamins.

Iron is stored in the liver, spleen and bone marrow. Consuming foods containing vitamin A, helps to transport iron out of those stores.

03/12/2021

Iron is a trace mineral and is an essential nutrient.

- There are two ionic states of iron, ferrous (reduced) and ferric (oxidesed). Which have the knack of switching back between the two states.

- There are two forms of iron. Haem iron and non haem iron. Haem iron is found in animal products and non haem iron is plant derived and found in animal products. The body absorbs haem iron better, 25% compared to 17% of non haem iron.

-Irons primary functions in the body are, being part of the protein haemoglobin, which carries oxygen in the blood. Part of the protein myoglobin in muscles, which makes oxygen available for muscle contraction. Necessary for the utilisation of energy as part of the cells.

- Iron can serve as a cofactor enzyme in oxidation and reduction reactions.

- Reactions that include making amino acids, collagen, hormones and neurotransmitter.

- Iron forms part of the electron carriers that participate in the electron transport chain (cytochromes). These carriers transfer hydrogen and electrons to oxygen, forming water and in the process making ATP (energy).

27/11/2021

26/11/2021

Another day, another school lunchbox.
Kids lunches are so important, as 40% of a child's energy intake can be consumed at school. And that's a lot. Going for nutrient dense, instead of energy dense is important. As those nutrients give them energy, are mood boosters, supports the immune system and helps them concentrate. Here is a picture of my sons lunchbox and it's lists the nutrients next to the foods. A wide variety of vitamins, minerals and antioxidants can be consumed.

25/11/2021

Starting the day off right. Poached eggs and avocado on seeded sourdough with all but the bagel seasoning sprinkled on top 👌

Protein ✅ Healthy Fats ✅ Fibre ✅

Protein is a macronutrient and also an energy yielding nutrient. It is considered to be the most satiating nutrient, meaning it helps keep you fuller for longer.

24/11/2021

Vitamin D

Is a fat soluble vitamin, so is stored in the body.

Vitamin D can be classified as a hormone, as it is a chemical reaction that occurs when the sunlight touches the skin. Producing cholecalciferol, and the liver then converts it to calcidiol, which the kidneys then convert to the substance to caltriol (the active form of the hormone).

Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal bone mineralisation and to prevent hypocalcemin tetany (involuntary contraction of muscles - cramps and spasms).

It is also needed for bone growth and remodelling by osteoblasts and osteoclasts. Without adequate vitamin D, bones can become brittle, thin and or misshapen. Hello rickets in children and osteomalacia in adults.

Vitamin D comes from the sun, some foods and supplements. Roughly 10% of vitmain D is absorbed by food.

23/11/2021

Apparently storing strawberries in an airtight glass container makes them last longer. So I'm giving it a try.

Strawberries are currently in season and they're quite the mood boosting fruit - high in vitamin C, folate and biotin. They also contain potassium (for nerve function), manganese (energy production), source of fibre (gut health), and polyphenols & anthocyanins (antioxidant protection).

17/11/2021

I'm lucky to live on acreage and have my own chickens to wander our property during the day and lay delicious eggs.
Eggs are a powerhouse and should probably be considered a superfood (I think so anyways). A whole egg contains vitamin A, folate, vitamin B5, vitamin B12, vitamin B2, phosphorus and selenium. They also contain vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc but in smaller amounts. Eggs are also high in cholesterol but doesn't affect cholesterol levels in the blood. They actually help raise the HDL 'the GOOD' cholesterol in our bodies. Choline is also found in eggs which helps build cell membranes and plays a role in signaling molecules to the brain.
Antioxidants lutein and zeaxanthin are found in eggs which have major benefits to eye health.
High in quality protein with all the essential amino acids and is the most easily absorbed protein.

14/11/2021

An appropriate post for Hobart. We're two weeks from summer and last night was the coldest night in November since 1958 and it's snowing.

10/11/2021

Fun facts: Children eat around 40% of their energy intake at school and in the 2017-18 National Health Survey only 6.3% of children and adolescents (2-17 years) are eating the recommended amount of vegetables.

A serve of vegetables is 75 grams, 1 cup of raw vegetables or 1/2 cup of cooked vegetables. Adding vegetables to a school lunch box can certainly increase vegetable intake 😊

The little chips are lentil chips 😉

08/11/2021

Thiamin is an essential micronutrient and can be found in a wide variety of foods including wholegrains and pork.

-Thiamin is a coenzyme in the metabolism of nutrients, especially carbohydrates and amino acids.

-Thiamin is necessary for the oxidative decarboxylation of pyruvate to acetyl-CoA, a-ketoglutarate to succinyl-CoA and the three branched chain amino acids (isoleucine, leucine, and valine) to various CoA metabolites. These reactions are crticial the the production of energy (ATP).

-In noncoenzyme roles thiamin helps regulate the sodium channels, as part of the nervous system function.

05/11/2021

Love a good salad and this one is so simple and easy to make. It is also great for lunches during the week and an easy way to increase your veggie intake.
Baked pumpkin, rocket and lentil salad. Serves 4
400 gram baked pumpkin
120 gram bag of rocket
1 red onion sliced into wedges
2x 400 gram tins of black lentils drained and rinsed.
1/2 cup roughly chopped walnuts

Put all into a bowl and mix.