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Australia’s

FeelGoodFood TM

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www.feelgoodfood.com.au

Summer 2011

In this issue ... 4

The 28-Day Potato Diet

Jo Beer’s guide to healthy eating for weight loss. 6

Thermomix Revolution

The supergadget is put to the test with a festive meal. 8

Green Gardening in Dry Times Josh Byrne invites us his own garden.

10

Outdoor Play

The Rio Tinto Naturescape encourages kids to get stuck in.

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Australia’s Feel Good FoodTM


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Week 1 Menu

Lunch Day 1

Chicken Salad and Cranberry Sauce Sandwich

2 slices wholegrain bread, with 60g cooked chicken, mixed salad leaves and 1 tbsp cranberry sauce

Day 2

Hummus Beetroot and Salad Wrap

Wholegrain wrap, with 3 tbsp hummus, grated beetroot, red capsicum, mixed salad leaves

Day 3

4

Start

Finish

Weight

83.9

76.7

Waist

103.5

95

Hips

119

112

Chest

109

103.5

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Potato and Smoked Salmon Salad with Lemon Dressing

Dinner Snapper with Classic Potato Salad and Rocket Tamari Steak and Stir Fry Vegetables

75g lean steak grilled or BBQ to taste. Selection of veggies such as snap peas, capsicum, chillis, onion, zucchini and carrots stir fried in 1 tbsp olive oil and 1 tbsp Tamari sauce.

Grain Mustard Chicken and Greek Salad

Baste chicken breast (75 g) with 1 tbsp grain mustard and grill. Serve with Greek salad with 40g feta and ½ cup brown rice.

Day 4

Ham and Grain Mustard Roll

Wholegrain roll, with 60 g ham mixed salad leaves and 1-2 tbsp grain mustard

Tuna, Bean and Couscous Salad

Combine 95g tin of tuna, 125 g tin mixed beans, ½ chopped red capsicum and handful of coriander and mix together in a bowl. Add 1 tbsp olive oil and 1 tsp balsamic vinegar and serve with ½ cup cowuscous

Day 5

Ricotta, Walnut and Sundried Tomato Pita

Wholemeal pita, with 50g ricotta, 5 sun dried tomatoes, 1 tbsp chopped walnuts, rocket and red cabbage leaves

Watermelon and Prawn Salad

Combine 100 g of prawns lightly cooked in 1 tsp olive oil , ½ cup chopped watermelon, ¼ cubed avocado, handful of chopped mint , salad leaves, 1tsp olive oil, 1tsp vinegar , 1tsp honey

Day 6

Chilli Tuna and Coriander Toasted Wrap

Wholegrain wrap, with 95g tin tuna, 1 tbsp yoghurt mixed with handful chopped coriander and chilli salad leaves

Vegetable and Herb Omelette

Whisk 2 eggs, 30ml milk, pepper and herbs. Lightky pan fry a chopped tomato, chopped mushrooms and crushed garlic in 1tbsp oil and 1 tbsp water. Pour egg mixture over and fry until cooked.

Day 7

Cottage Cheese and Apple Wrap

Wholegrain wrap, with 4 tbsp cottage cheese, ½ grated apple, salad leaves

Pesto Snapper

Grill or bake a piece of snapper (100 g) and serve with 1 tsp of pesto sauce mixed with 1 tbsp natural yoghurt, serve with salad and a 100g jacket potato

Australia’s Feel Good FoodTM


Snapper with Classic Potato Salad and Rocket

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Australia’s Feel Good FoodTM


Physical • Children who play outside every day have better motor coordination and increased ability to concentrate. • The outdoor environment allows children to move freely, placing fewer constraints on children’s gross motor movement and range of visual and gross motor exploration. Cognitive • Greenery in a child’s everyday environment reduces attention deficit symptoms. Settings with trees and grass are the most beneficial. • A child is more likely to encounter opportunities for decision-making that stimulates problem solving in outdoor spaces. • Children are more likely to develop responsible attitudes toward risk if they have experience dealing with risky situations. • Free playcan minimise anxiety, depression, aggression and sleep problems. • Mood may be positively affected not only by the physical activity itself but also by exposure to sunlight if the activity occurs outdoors.

Method 1. Place whole potatoes in a pot with enough water to cover, and bring to a boil. Cook for about 20 minutes, or until tender. Drain and cool. 2. Meanwhile, place eggs in a saucepan and cover with cold water. Bring water to a boil and cook for 3 minutes. Drain and cool in cold water. 3. Peel the eggs, and place 3 of them into a large bowl, mashing them with a fork. Stir in the mustard, mayonnaise, minced celery, salt and pepper. 4. Cook bacon slices in the microwave for about 4 minutes, until crisp, Crumble 2 of the bacon slices into the mayonnaise mixture. Reserve the rest for garnish. 5. Peel and chop the potatoes, and stir into the dressing until evenly coated. Slice the 2 remaining eggs, and place on top of the salad. Crumble the remaining bacon over the eggs, then sprinkle parsley over the top.

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It’s fast, and it holds in the goodness and flavour of vegetables. So simple and effective to use, you’ll find yourself using it over and over again to create your own quick, healthy and tasty meals. Made in WA

The Potato Microwaver. There’s no need to bake this Summer.


Feel Good Food 16 Summer 11-12