Foodiz Recipes

Flavouring food without salt Herbs and spices Cutting down on the salt doesn't mean you have to cut out the flavour. Try these herbs and spices to help reduce your salt intake. Basil Known as the King or godly herb, basil comes from the Greek word for ‘good’. It is used heavily in Italian dishes such as pasta and on pizza, but also in stews, soups and sauces. Recipe idea: Chicken stuffed with hazelnuts, pecans and basil. Coriander You either love it or hate it! Also known as Chinese Parsley or Cilantro, all parts of this herb are edible, including the stalks. It’s used in all manner of dishes all over the world. Recipe idea: BBQ prawn skewers with corn salsa. Paprika A ground spice made from ground air-dried red fruits in the capsicum family. You can purchase this in smoked or sweet varieties. It is used all over the world for flavour but also to colour soups, stews and rice. Recipe idea: Tex Mex chicken with guacamole. Mint The leaves have a fresh, aromatic and sweet flavour with ...

Reduced-fat dairy is an important part of a heart-healthy diet. Most people aren’t getting enough of this food group - but you should try to find ways to include these foods every day. Eating reduced-fat milk, cheese and yoghurt as part of a heart-healthy diet can also protect against heart disease and stroke, and reduce the risk of high blood pressure and some cancers. These foods provide calcium, protein, vitamins A and D, iodine, zinc and vitamins B6 and B2 (riboflavin). Most of the fat in milk, cheese and yoghurt is saturated. Cutting down how much saturated fat you eat is important for heart health. That’s why we recommend replacing full-fat dairy products with reduced-fat ones. It's important to choose unflavoured varieties of milk and yoghurt, as flavoured options can have added sugar in them. How much to eat Aim for 2-4 serves of reduced-fat milk, cheese and yoghurt or alternatives each day. The Australian Dietary Guidelines recommend that reduced-fat dairy products are bes...

One of the easiest ways to stay healthy is to eat plenty of fruit, vegetables and wholegrains. Less than 10% of Australians eat the recommended amount of fruit and vegetables and less than a third of us eat the recommended serve of wholegrains. Fruit and vegetables Fruit and vegetables contain lots of fibre, vitamins, minerals and antioxidants. A diet full of a variety of fruits and vegetables can help protect against heart disease, stroke, type 2 diabetes, and some cancers. How much to eat Aim to eat at least five serves of vegetables and two serves of fruit every day. The recommended amount is slightly different for children, pregnant women or breastfeeding mothers. For more information on what's right for you, visit the Australian Dietary Guidelines or talk to an Accredited Practising Dietitian. What is a serve? Fruit Apple, banana, orange or pear 1 medium piece Apricots, plums, kiwi fruit 2 small pieces Diced/canned fruit (no syrup) 1 cup Juice (have only occasionally) ½ cup (1...

Protein is an often-discussed food topic. Stories about high-protein diets litter magazines, news sites and social media. So let's cut through the hype and take a look at some facts. Protein is an important part of a healthy eating pattern. It's made up of amino acids and plays a vital role in repairing and building bones and muscles in our bodies. Which are the best sources? When choosing protein foods, variety is the key. Eating a diverse range of healthy proteins gives your body other important nutrients, including iron, zinc and other important minerals and vitamins (particularly B-group vitamins). How much should you eat? Most people should aim for 1–3 serves of either lean meat, poultry, fish, eggs, nuts or seeds, or legumes each day. The recommended number of serves can vary depending on your age and gender. For more information on what’s right for you, visit the Australian Dietary Guidelines website or talk to an Accredited Practising Dietitian Healthy meat, poultry and...

This easy clean-eating meal plan features healthy whole foods and limits processed items to help you get back on track with healthy habits. If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan can help you get back to the eating habits that help you feel your best. With 7 days of wholesome meals and snacks, this clean-eating meal plan is a great way to up your intake of  good-for-you foods  (like whole grains, lean protein, healthy fats and plenty of fruits and veggies), while limiting the stuff that can make you feel not-so-great in large amounts (think refined carbs, alcohol, added sugars and hydrogenated fats). Here at EatingWell, we approach clean-eating sensibly. While all foods can be part of a healthy diet, sometimes you just need to hit reset and focus on eating more of the healthy foods you may be skimping on. This 2,000-calorie clean-eating meal plan will h...