Maraenui Medical Centre

23/07/2025

Eating well on a budget this winter.

We are all feeling it - the cost of kai is increasing, here are some budget friendly tips to make the most of your grocery budget:

- Write up a meal plan for the week ahead and shopping list
- Making meals which allow you to cook once and eat multiple times across the week (e.g. soups, fritatas) that are freezer friendly- this can help reduce trips to the supermarket or grabbing kai from cafes or takeaways too!
- Focusing on three main meals made from food close to nature (veges, meat, fruit, legumes etc) rather than lots of small processed snacks as these often drive up the grocery bill
- Doing one big shop rather than multiple trips to the supermarket
- Reduce your trips to the dairy/takeaways
- Cutting out sugary drinks from groceries
- Purchasing in bulk when you can and freezing kai when things are on special
- Follow your local supermarket/butcher etc on social media - often they post when items have good deals on
- Bulk up your mince meals with beans, lentils or vegetables to make it go further
- Shop for veges and fruit at your local green grocer - often the veges are nicer AND better prices (the pic below was $30 for ALL of those fruits and veges!!)
- Shop in season:

NZ Winter fruits and Vegetables:
Kumara​​
Leeks​​
Mushrooms​​
Onions​​
Parsnips​​
Potatoes​​
Pumpkin​
Rhubarb​​
Silver beet​​
Spinach​​
Spring onions​​
Swedes​​
Tomatoes​​
Turnips​​
Watercress​​
Yams
Broccoli​
Brussels sprouts​
Green cabbage​
Carrots​
Cauliflower​
Celery​
Cucumber​
Fennel​
Kale

21/07/2025

29/06/2025

24/06/2025

A great opportunity coming up for a 6 week course to get on top of managing your Diabetes - the course is FREE and begins 14th July - if you are interested please call Charles 021450892 or email kiaora@healthhb.co.nz

07/05/2025

Another yummy healthy recipe for these cold winter days: Kumara Coconut & Cauliflower soup

07/05/2025

You may have noticed when you have been into the clinic, we are trialing the new AI program "Heidi" for our clinical note taking during your visit.

Check out the information below!

Key points:
- Your consult is not recorded or saved, the software just listens during your appointment and makes notes to be transcribed into your medical file - this means that your care provider can spend more time concentrating on YOU rather than the computer during your visit
- You absolutely have the right to say no to this being used during your consult if you are not comfortable
- Heidi has robust safety and privacy mechanisms in place

Any questions - please ask us!

01/05/2025

A healthy winter warmer recipe for you on this chilly day!

*Korean slow cooked beef*

Serves 6

1.2Kg chuck beef (could use whichever cut of beef works best for you, or reduce the quantity and add some kidney beans if you prefer! - trim any excess visible fat)
1 onion
5 cloves garlic (can used crushed garlic from jar or garlic powder if preferred)
1/3 cup soy sauce (Tamari if you are gluten free)
2 Tbsp rice wine vinegar
3 Tbsp stevia sweetner (optional, but does make it tasty!)

Cut the beef into chunks, crush the garlic and cut up onions - place in slow cooker with all remaining ingredients and cook on low for 6-8 hours

Serve with cauliflower rice and steamed veges (great for diabetics or if you're are trying to be mindful about weight/health)

or could use rice or mashed potato if preferred.

(If you don't have a slow cooker, could easily do this in the oven too in a covered dish on 150oc for 4-6 hours)

Enjoy!

10/04/2025

Wanting to cut down your bread intake? Here is an easy recipe to try! This recipe is gluten free and diabetes friendly - and a great quick breakfast or lunch idea

90 second 'bread'

Ingredients:
1Tbsp butter/margarine or oil
1 egg
1/2 tsp baking powder
1 Tbsp coconut flour
pinch of salt

In a glass microwave safe jug or mug, melt the butter in microwave about 15 seconds.
Stir in the rest of ingredients
microwave for 90 seconds

pop it out of the jug/mug and cut in half and enjoy with healthy toppings.
Some ideas to get you started:

- cottage cheese
- hummus and sliced tomato
- avocado
- eggs
- salmon
- tuna
- Sliced ham

You could also use to dunk in your favourite soup this winter!
Coconut flour is found in the baking aisle at the supermarket and costs about $6 per 500g

Enjoy!