Author Archives: nutrition

High Protein Low Carbohydrate (5:2 Diet or Paleo) Breakfast

High Protein Low Carbohydrate (5:2 or Paleo Diet) Breakfast
Serves 2
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Prep Time
5 min
Total Time
15 min
Prep Time
5 min
Total Time
15 min
236 calories
17 g
375 g
11 g
18 g
4 g
315 g
310 g
7 g
0 g
6 g
Nutrition Facts
Serving Size
315g
Servings
2
Amount Per Serving
Calories 236
Calories from Fat 101
% Daily Value *
Total Fat 11g
17%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 375mg
125%
Sodium 310mg
13%
Total Carbohydrates 17g
6%
Dietary Fiber 4g
16%
Sugars 7g
Protein 18g
Vitamin A
138%
Vitamin C
87%
Calcium
21%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 large onion chopped
  2. 1/2 cup kale
  3. 1/2 cup beetroot leaves
  4. 2 cups baby spinach
  5. 1/2 cup mushrooms chopped
  6. 1/2 cup Swiss chard
  7. 1/2 cup rocket
  8. 1/2 cup red cabbage
  9. 4 eggs
  10. 10g Parmesan cheese shaved
Instructions
  1. Brown onions in olive oil and add baby spinach, beetroot leaves, kale, mushrooms, Swiss chard, red cabbage and rocket in a flat frying pan. Add Parmesan cheese, salt and pepper.
  2. Fry 4 eggs separately till crisp . Serve immediately.
Notes
  1. Eat this breakfast and drink a big mug of peppermint tea to start your day. This is suitable for individuals on the 5:2 diet. Remember on fasting days you are trying to keep your energy intake to 500kJ/day.
  2. You may alter the recipe a little by removing Parmesan cheese if you are following the high-protein low-carbohydrate Paleo Diet.
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calories
236
fat
11g
protein
18g
carbs
17g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Higher Cow’s Milk Intake Associated with Bone Fractures

Dairy Products

Cow’s Milk = Bone fractures

A large 20-year Swedish study has found that drinking milk is associated with higher mortality in the form of more bone fractures.  The link is particularly strong for women who drink 3 or more glasses of milk a day.  What is astounding is that death rate double and hip fractures increase by more than 60% in women in this study.  Similar results were found for men but the results were not as stark. 

Cow’s Milk not the Best Source of Calcium

It is possible that the milk sugars lactose and galactose may increase oxidative stress leading to greater chronic systemic inflammation and hence the shorter life expectancies confirmed in the study.  Also milk is not just rich in calcium but it is also rich in phosphate and calcium and phosphate combine to form insoluble salts and make the calcium less bioavailable.  These two reasons combined could explain the reason why milk is not the best source of calcium.  This also explains the somewhat deleterious effects of high consumption of cow’s milk as systemic inflammation is associated with a plethora of medical conditions like obesity, diabetes, cancers and heart disease, just to name a few.

Cow’s Milk linked with Systemic Inflammation and Osteoporosis 

Of late, more studies have emerged (from the British Medical Journal) that cement the link between chronic systemic inflammation and osteoporosis.  When the 7-country study was conducted by Dr. Keys which highlighted the health benefits of the Mediterranean diet, most of the milk consumed comprised of goat’s or sheep’s milk, not cow’s milk.  Cow’s milk was in fact rarely ever drunk in the Mediterranean in the 1950s and 1960s.  Also, dairy was commonly consumed as sheep or goat feta and yoghurt.  And what is interesting is that the Mediterranean basin has been reported to have lower prevalence of osteoporosis than other parts of Europe.

Therefore it is possible to make a preliminary conclusion that the Mediterranean Diet is synonymous with less systemic inflammation possibly mediated by the gut microbiome (microbiome refers to the nearly 2.5kg of bacteria that resides in our gut that functions more like an organ within and organ and is responsible for our immunity.  The more diverse and robust our microbiome the less allergies, intolerances and autoimmune diseases we have.).  In summary, cheeses and yoghurt (from sheep and goat) and other non-dairy sources of calcium are better than plain cow’s milk for our bones. 

Best Sourses of Calcium

In conclusion, if you are looking for better sources of calcium, I would suggest plant sources like sesame seeds, green leafy vegetables, legumes or soy products like tofu and seafoods like sardines (eaten with bones), yoghurt and cheeses like feta (from sheep or goat).   As opposed to common believe, cow’s milk is not a good source of calcium and what’s even more astounding is it’s new frightening association with bone fractures.

 

 

High Potassium, Magnesium and Protein Green Smoothie

High Potassium, Magnesium and Protein Green Smoothie
Serves 2
This smoothie is high in antioxidants and good for lowering your blood pressure.
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Prep Time
5 min
Cook Time
2 min
Total Time
7 min
Prep Time
5 min
Cook Time
2 min
Total Time
7 min
162 calories
41 g
0 g
1 g
3 g
0 g
586 g
42 g
29 g
0 g
0 g
Nutrition Facts
Serving Size
586g
Servings
2
Amount Per Serving
Calories 162
Calories from Fat 5
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 42mg
2%
Total Carbohydrates 41g
14%
Dietary Fiber 5g
20%
Sugars 29g
Protein 3g
Vitamin A
46%
Vitamin C
153%
Calcium
6%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 slices pineapple cubed
  2. 1 cup baby spinach
  3. 1 leaf of kale chopped
  4. 1 stick of celery
  5. 1 small banana
  6. 1 tsp. Bioceuticals Ultra Muscleze
  7. 1 scoop Beneprotein
  8. 1 tsp. honey
  9. 2.5 cups water
  10. 1/2 tsp. Spirulina
  11. 2 apricots seeds removed
Instructions
  1. Place everything in a blender and blend for two minutes till smooth.
Notes
  1. This drink is high in potassium, magnesium and these nutrients will help relax your blood vessels and lower your blood pressure. You will also sleep better at night. The high protein will help replenish the amino acids required to make neurotransmitters.
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calories
162
fat
1g
protein
3g
carbs
41g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Home-Made Meal Replacement for Weight Loss

Home-made Meal Replacement
Serves 1
Instead of buying ready-made high protein meal replacements for building muscles or weight loss, simply make your own. Takes only 5 minutes.
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Prep Time
1 min
Cook Time
2 min
Total Time
3 min
Prep Time
1 min
Cook Time
2 min
Total Time
3 min
311 calories
48 g
192 g
5 g
19 g
2 g
513 g
209 g
34 g
0 g
3 g
Nutrition Facts
Serving Size
513g
Servings
1
Amount Per Serving
Calories 311
Calories from Fat 49
% Daily Value *
Total Fat 5g
8%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 192mg
64%
Sodium 209mg
9%
Total Carbohydrates 48g
16%
Dietary Fiber 4g
16%
Sugars 34g
Protein 19g
Vitamin A
20%
Vitamin C
20%
Calcium
44%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 300ml skim milk
  2. 1 egg
  3. 1/4 tsp. cinnamon powder
  4. 1 tbsp. skim milk powder
  5. 1/2 tsp. vanilla essence
  6. 1 large banana
  7. 1 tsp. Metamucil
  8. 2 tbsp. low fat natural yoghurt
Instructions
  1. Place all ingredients into a blender and blend. Serve cold.
Notes
  1. This is a high protein complete meal with psyllium husks for constipation prevention. This product keeps you feeling full and has essential amino acids for muscle-building.
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calories
311
fat
5g
protein
19g
carbs
48g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Pureed Strawberries

Pureed Strawberries
Serves 2
So simple and refreshing, you will keep coming back for more.
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
74 calories
19 g
0 g
1 g
2 g
0 g
226 g
3 g
10 g
0 g
0 g
Nutrition Facts
Serving Size
226g
Servings
2
Amount Per Serving
Calories 74
Calories from Fat 5
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 3mg
0%
Total Carbohydrates 19g
6%
Dietary Fiber 5g
20%
Sugars 10g
Protein 2g
Vitamin A
1%
Vitamin C
200%
Calcium
6%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 375g strawberries leaves removed (1.5 punnet)
  2. 1 lime juice
  3. 5 tsp. Natvia powder or Agave
Instructions
  1. Combine all ingredient in a blender and blend till smooth.
  2. Divide into two portions and serve.
Notes
  1. Every teaspoon of Natvia powder (2g) is only 0.4 kCal. Strawberries and lime juice are very low in carbohydrate content. This makes an absolutely delectable and refreshing guilt-free indulgence for those who are time-poor. At less than 20g of carbohydrate per serve for a sweet dessert, it's even suitable for the diabetic.
  2. Great for the raw food enthusiast.
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calories
74
fat
1g
protein
2g
carbs
19g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Chicken Meatballs

Chicken Meatballs
Serves 12
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
170 calories
4 g
86 g
5 g
27 g
1 g
112 g
198 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
112g
Servings
12
Amount Per Serving
Calories 170
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 86mg
29%
Sodium 198mg
8%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
2%
Sugars 2g
Protein 27g
Vitamin A
3%
Vitamin C
4%
Calcium
2%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1kg chicken breast minced
  2. 2 tsp. fish sauce
  3. 2 tsp. soy sauce
  4. 1 tbsp. sesame oil
  5. 2 tsp. honey
  6. 1 large egg
  7. 6 tsp. corn flour
  8. 5 stalks spring onions finely chopped
  9. 1/2 cup coriander finely chopped
  10. 1/2 tsp. pepper finely ground
  11. 1 large red onion finely chopped
Instructions
  1. Mix all ingredients together and divide equally into 12 balls. Flatten and fry till golden brown.
Notes
  1. If preparing the above for the Paleo diet, please substitute the soy sauce with coconut aminos, fish sauce with Red Boat and corn flour with coconut flour.
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calories
170
fat
5g
protein
27g
carbs
4g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Paleo Breakfast

Paleo Breakfast
Serves 4
This breakfast is high protein, low glycaemic index and made from eggs and chia seeds. Use a variety of different coloured seeds for different presentation.
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Prep Time
10 min
Cook Time
2 min
Total Time
12 min
Prep Time
10 min
Cook Time
2 min
Total Time
12 min
264 calories
14 g
93 g
21 g
7 g
12 g
129 g
45 g
4 g
0 g
8 g
Nutrition Facts
Serving Size
129g
Servings
4
Amount Per Serving
Calories 264
Calories from Fat 180
% Daily Value *
Total Fat 21g
33%
Saturated Fat 12g
62%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 4g
Cholesterol 93mg
31%
Sodium 45mg
2%
Total Carbohydrates 14g
5%
Dietary Fiber 5g
19%
Sugars 4g
Protein 7g
Vitamin A
3%
Vitamin C
6%
Calcium
10%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/4 cup chia seeds
  2. 1 banana slightly unripe
  3. 1 cup coconut milk
  4. 1 vanilla bean pod
  5. 2 eggs
  6. 1 tsp. cinnamon ground
  7. 10g pistachio
  8. 10g Brazil nuts
  9. 10g hazel nuts
Instructions
  1. Slice vanilla bean pod, scrap out seeds and place pod and seeds in coconut milk and simmer over medium heat for 5 minutes.
  2. Remove pod and pour coconut milk into eggs whisking quickly.
  3. Pour mixture into blender with banana and blend till smooth. Then add cinnamon and chia seeds.
  4. Divide into 4 ramekins, cover and refrigerate overnight. Garnish with nuts, some coconut milk and serve.
Notes
  1. Opposition of the paleo diet argue that eliminating cereals also remove valuable resistant starches needed for healthy fermentation in our colon. Slightly unripe bananas actually provide 10 times the resistant starch content of equivalent amount of cereal by weight. This is why we have chosen to use slightly unripe bananas in this healthy breakfast recipe. Enjoy.
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calories
264
fat
21g
protein
7g
carbs
14g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Paleo Bread

Paleo Bread
Serves 16
This is a sweet potato based bread which is delicious. Sweet potato can also be substituted with tapioca but 2 tsp. of honey will have to be added for a better flavour. Ghee or butter can be used in place of coconut oil for paleo cooking.
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Prep Time
10 min
Total Time
40 min
Prep Time
10 min
Total Time
40 min
125 calories
22 g
47 g
3 g
4 g
1 g
40 g
108 g
1 g
0 g
1 g
Nutrition Facts
Serving Size
40g
Servings
16
Amount Per Serving
Calories 125
Calories from Fat 24
% Daily Value *
Total Fat 3g
4%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 47mg
16%
Sodium 108mg
5%
Total Carbohydrates 22g
7%
Dietary Fiber 2g
7%
Sugars 1g
Protein 4g
Vitamin A
1%
Vitamin C
15%
Calcium
2%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups of sweet potato boiled and mashed
  2. 4 eggs
  3. 5 tsp. coconut flour
  4. 6 tsp. gelatine
  5. 4 tsp. coconut oil
  6. 1/2 tsp. sea salt
Instructions
  1. Blend all ingredients in a food processor and divide into 16 portions.
  2. Form a ball with each portion, flatten and bake at 200 deg. Celsius for 15 mins till brown on the edges and flip the flat breads and bake on the other side still brown on the edges.
Notes
  1. Paleo diet is generally low in carbohydrate because it is devoid of cereals, legumes and high starch vegetables like potato. Because of this, individuals on this diet often display better blood sugar levels even with diabetes.
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calories
125
fat
3g
protein
4g
carbs
22g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Mashed Cauliflower

Mashed Cauliflower
Serves 10
This can be used in place of mashed potato and is suitable for individuals on the "paleo diet".
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94 calories
9 g
5 g
5 g
5 g
3 g
191 g
298 g
3 g
0 g
1 g
Nutrition Facts
Serving Size
191g
Servings
10
Amount Per Serving
Calories 94
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 5mg
2%
Sodium 298mg
12%
Total Carbohydrates 9g
3%
Dietary Fiber 3g
14%
Sugars 3g
Protein 5g
Vitamin A
1%
Vitamin C
122%
Calcium
5%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1.5 kg cauliflower
  2. 6 rindless bacon finely chopped
  3. 1/2 medium red onion finely chopped
  4. 6 shiitake mushrooms sliced
  5. 1/3 cup chicken broth
  6. 1/3 cup almond milk
  7. 2 tbsp. coconut oil
  8. 1/2 tsp. sea salt
  9. 1/4 tsp. pepper ground
  10. 1 tbsp. fresh parsley finely chopped
Instructions
  1. Steam cauliflower till tender.
  2. Fry bacon in coconut oil till crispy, set aside.
  3. Fry finely chopped red onions in bacon fat till translucent, add mushrooms and cook till tender and throw in parsley just before turning off heat.
  4. Place cauliflower, chicken broth, almond milk, sea salt, pepper in food processor and blend for 5 minutes till creamy. Then stir in bacon, onion, mushrooms and serve.
Notes
  1. This is a low glycaemic index mash potato substitute that is suitable for individuals on low carbohydrate "paleo diet".
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calories
94
fat
5g
protein
5g
carbs
9g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Beef Jerky

Beef Jerky
Serves 10
This is an easy-to-prepare home-made beef jerky recipe suitable for individuals on the "paleo diet". Beef jerky is high in iron and has a long shelf-life.
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Prep Time
15 min
Cook Time
3 min
Total Time
3 hr 15 min
Prep Time
15 min
Cook Time
3 min
Total Time
3 hr 15 min
190 calories
2 g
77 g
7 g
28 g
3 g
111 g
747 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
111g
Servings
10
Amount Per Serving
Calories 190
Calories from Fat 61
% Daily Value *
Total Fat 7g
10%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 77mg
26%
Sodium 747mg
31%
Total Carbohydrates 2g
1%
Dietary Fiber 0g
1%
Sugars 2g
Protein 28g
Vitamin A
0%
Vitamin C
0%
Calcium
1%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1kg beef rump thinly sliced
  2. 2tbsp. apple cider vinegar
  3. 2tbsp. coconut aminos
  4. 2tbsp. maple syrup
  5. 1tbsp. sea salt
  6. 1tsp. garlic powder
  7. 2tbsp. warm water
Instructions
  1. Place thinly sliced meat in above marinade and leave in refrigerator for 1 hour.
  2. Arrange meat on food dehydrator trays and heat to 130 deg. Celsius for 2-3 hours until meat is of the desired dryness. Pack and store in refrigerator.
Notes
  1. Beef jerky has long shelf life especially if stored in a cool dry place in the refrigerator. The makes a healthy snack for "paleo diet" followers.
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calories
190
fat
7g
protein
28g
carbs
2g
more
Kitchen Cures http://kitchencures.imagos.com.au/