Adapted from tasteofhome.com
1 serving = 2 starches + 2 proteins + 1 fat
1 cup fat-free milk
1 1/4 cup grated reduced-fat cheddar
125g (1/2 tub) fat-free chunky cottage cheese
125g (1/2 tub) fat-free smooth cottage cheese
3 tblsp flour
2 1/2 cups cooked macaroni pasta
3 tomatoes, sliced
1/2 grated onion
Salt and pepper to taste
1. Mix the milk, cheeses, flour and pepper
2. Stir in the macaroni and onion
3. Place half mixture in a baking dish, top with sliced tomatoes.
4. Place the rest of the mixture in and top with the remaining tomatoes
5. Sprinkle with paprika
6. Bake uncovered at 180ºC
7. Serve with a fresh green salad
Cauliflower is not only rich in fibre and antioxidants, but also makes this excellent creamy, low-calorie and "free" soup!
1.5kg cauliflower, washed and cut into florets
1 tblsp olive oil
2 stalks of celery, chopped
3 leeks, sliced
1 large onion, chopped
2 - 3 tblsp powdered chicken stock
Salt and pepper to taste
There are so many conflciting pieces of information when it comes to boosting your metabolism. Here we debunk those myths...
1. Fact or fallacy: There’s nothing you can do to speed up a slow metabolism
Fallacy. Whereas many may have a sluggish metabolism due to hormonal problems, many others tend to use this as an excuse for not losing weight. Either way, you can speed up your metabolism by following the “Facts” in this article.
2. Fact or fallacy: Drinking water can boost your metabolism
Fact. Yes, you’ve probably heard this one before, but drinking more of the translucent stuff is definitely worth your while. The reasons for this are two-fold. Firstly, water is essential for many of the metabolic processes that take place within the body, so it therefore makes sense that if you don’t drink enough, your metabolism cannot function optimally. Secondly, often one mistakes thirst for hunger, leading to one eating when actually your body is craving hydration. Therefore by drinking enough water you’re also preventing yourself from overeating. So try and drink at least 2 to 2.5l of water a day.
“Eating FAT will make you fat”, “FAT is bad”, “cut out bad FAT to live longer”. These statements have been said and heard more than enough times, resulting in much confusion.
helps us to debunk the myths and clarify the effect different fats have on our health. Good fat, bad fat, why do we even need fat?
First of all the right kind of fat plays an essential role in the body. Namely, fat is vital for vitamin absorption, energy development as well as adequate brain functionality. There are even some fats which lowers the risk of developing heart disease. So which are good and which are bad?
Fats are divided into 4 main classes
o Saturated fats
o Monounsaturated fats
o Polyunsaturated fats (omega 3 and 6
o Essential fatty acids
Different fats have different effects on the body:
Saturated fats and
Partially hydrogenated vegetable oil
Polyunsaturated fat such as
Linked to heart disease and cancer
When plant fats are processed or exposed to very high temperatures, they convert to transfats.
Lowering good cholesterol and adding to bad cholesterol in the body.
These fats and oils can help reduce the risk of heart disease by raising good cholesterol, lowering bad cholesterol and protects against the build up of plaque in your arteries.
Shouldn’t be eaten in large quantities because it’s not desirable to push up the total fat content of the diet
These are types of fats which cannot be manufactured by the body and need to be obtained by the diet.
Omega-6 fatty acids keeps skin and eyes healthy
Omega-3 fatty acids lower bad cholesterol, boost brain function, strengthens the immune system and may help improve moods
- Full cream milk
- Butter & lard
- Bacon fat
- Meat fat
- Chicken skin
- Hard / brick margarine
Foods containing hard, saturated fats
- Brick margarine
- Baked goods
- Recipes which don’t state the type of fat used
- Reheated frying oil
- Olive, canola and peanut oils
- Nuts and seeds
- Safflower, sesame and sunflower oils
- Soft tub margarines
- Nuts and seeds
- Fatty fish (such as salmon, mackerel, pilchards and tuna)
- Omega-3 enriched eggs
- Flax, canola and soybean oils
-Walnuts, pecans, pine nuts
Recommended intake of total daily energy
Those at risk of heart disease: <7%
In conclusion, we can see that FAT isn’t ‘bad’ and that they’re not the enemy, we simply need to understand them correctly. If we place more emphasis on limiting the ‘bad’ fats while making sure that we eat enough of the ‘good’ fats, we’ll be one step closer to living a healthier life.