Fiery parsnip chips Recipe

Photography by Jeremy Simons

Creamy parsnips can go way beyond roasts and mash, and step right into the chip realm. Try this cracker of a snack: fried parsnip ribbons with a sprinkle of spiced chilli salt.

Serves: 4

Time to prep: 5 minutes

Time to cook: 10 minutes

Ingredients

• Vegetable oil, to deep-fry
• 2 (about 450g) parsnips, peeled into ribbons

Chilli salt

• 1 1/2 teaspoons sea salt
• 1/2 teaspoon finely grated orange rind
• 1/2 teaspoon MasterFoods Hot Chilli Flakes
• 1/4 teaspoon ground cumin

Method

• To make the chilli salt, combine the sea salt, orange rind, chilli flakes and cumin in a small bowl.
• Add oil to a large, non-stick frying pan to come 5cm up the side of the pan. Heat oil to 170°C over medium-high heat (when the oil is ready a cube of bread will turn golden in 20 seconds). Deep-fry the parsnip, in batches, for 1 minute or until crisp and golden. Use a slotted spoon to transfer to a baking tray lined with paper towel. Sprinkle with chilli salt.

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Complementary Therapies

What are complementary therapies?

These are ways of helping yourself stay healthy which complement medical treatment. While these can be useful, care needs to be taken, especially when you have a mental illness. Some people use them instead of medical treatment or without consulting their doctor – this can be dangerous as substances used in ‘natural’ therapy are not required to undergo the same rigorous tests for safety as prescribed medications. The term ‘natural’ is also misleading, as most prescribed medications are actually derived from natural substances too.

There are many types of complementary therapies, with varying degrees of effectiveness. It is very important that you consult with your doctor before using any of them, especially regarding interaction with prescribed medications.

Physical therapies

Being physically active is good for us all in lots of ways.

• Exercise is shown by research to have a definite effect in reducing the symptoms of depression and anxiety disorders. You don’t have to join a gym – it’s enough to get brisk exercise at least three times a week, for a minimum of 30 minutes. This could include running, walking fast, or cycling, for example. Consult your doctor before starting, if you have not exercised for a while.
• Yoga can reduce stress and worry, and this in turn can have a beneficial effect on symptoms of depression. Yoga does not suit everyone, but can be helpful for some people, such as those with anxiety disorders.
• Massage can relax people in a similar way to yoga, and lead to reduced symptoms of depression. It should be performed by a trained professional, and only if you are comfortable with a stranger touching your body.

Nutritional and herbal therapies

Eating fresh, healthy food is important for our mental as well as physical health. Evidence is poor, however, that consuming herbs or other substances makes a significant difference to the symptoms of mental illnesses.

• Omega 3 fish oils (found in sardines especially) are important for our general health and maintaining good brain function. There is no evidence that they reduce the symptoms of depression, but may be helpful in reducing the risk of psychotic illnesses such as schizophrenia.
• St John’s Wort can be effective in reducing symptoms for people with mild to moderate depression. However, it should not be taken at the same time as antidepressant medication prescribed by a doctor. St John’s Wort can interact with other medications to cause a range of problems – increasing the effects of some while decreasing the effects of others.
• SAMe may be helpful for some people with mild to moderate depression. People with bipolar disorder should not take SAMe, however, as it may induce a manic episode. It should not be taken at the same time as a prescribed antidepressant, because of the danger of interactions.
• Ginkgo biloba and Ginseng have no effect on symptoms of depression. There is no evidence to support its use for this purpose.

Other therapies

• Light therapy can be helpful for some people affected by Seasonal affective disorder. Discuss with your doctor.
• Homeopathy has no effect on the symptoms of mental illness. There is no evidence to support its use for this purpose.
• Meditation can be helpful in reducing stress for some people, although there is no evidence that it reduces the symptoms of mental illness. It is not recommended for people severely affected by depression or those at risk of experiencing psychotic symptoms.

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How Eggs Get You Lean and Flat Abs

The number one body area both men and women ask to be redefined are their abs. Whether it’s a flat, firm stomach or sexy six-pack you’re after, one thing is true: abs are made in the kitchen! This is not something I read in a book, but rather it is a reality I have had to practice to keep my abs and body in the shape that I want. Of course regular exercise is important in keeping your abs defined, but the road to a great-looking waistline is paved with what's on your plate.

Eggs are one of the go-to foods for getting lean and flat abs.

Here Are the Top 4 Reasons Why Eggs Can Get You Lean and Flat Abs:

1. Eggs Keep You Full

• It's a no-brainer that the biggest enemy to a nice-looking waistline is overeating. Protein helps keep you fuller longer, which means overeating is easier to avoid when you eat whole eggs to stave off hunger. Don't think of eggs as only a breakfast fixture, but as a great snack food to hold you over between meals. Coupling hard-boiled eggs with high-fiber fruit and vegetables will help your stomach stay satisfied which will keep you from grabbing an unplanned bite to eat. Plus the protein and fat combination in eggs decreases levels of hunger-signaling hormones and increases levels of fullness-stimulating hormones. The protein in eggs also causes your body to release the hormone glucagon, which helps your body to use stored carbohydrates and fat.

2. Lean Protein

• You've heard it before: "You are what you eat." Lean protein on your plate begets lean muscle on your body and muscle burns fat. An egg weighs in with an impressive 6 grams of protein and 5 grams of fat. And while it’s true that 60 percent of the calories in eggs come from fat, eggs are indeed a low-calorie, lean protein with only 70 calories apiece, as well as a decent amount of vitamins and minerals. While egg whites contain approximately 58 percent of the protein (3.5 grams per egg), the rest of the nutrients; the remaining protein, vitamins (including vitamin D) and minerals (including iron) are found in the yolk. By grabbing a convenient, easily-prepared egg, you're poised to keep building fat-burning muscle and firm abs. So, don't be afraid to enjoy the entire egg to take advantage of all the nutritional benefits they have to offer.

3. Curb Carb Cravings

• Studies in recent years show that eating a high-protein breakfast, like one that incorporates eggs, can help you lose more weight, lower body mass index, and whittle inches off of your waist when compared against a bagel breakfast of equal calories. Furthermore, findings have demonstrated that people who eat eggs for breakfast have lower levels of hunger-signaling hormone ghrelin vs. those who eat a wheat-based breakfast. Carb-laden foods such as bagels cause a surge in blood sugar that leads to a crash that could actually cause a spike in your carb cravings. In comparison, eggs keep insulin levels balanced throughout the day, maintaining your energy levels for the long haul. Eggs supply the energy you'll need to work your abs and keep them toned and tight. 

4. Muscle Repair

• Eggs provide all nine essential amino acids, the building blocks of healthy muscles. The yolk alone, contain 240mg of leucine, the amino acid that turns on your body’s genetic muscle-building switch. To keep your abs lean and mean, you'll have to not only master working hard, but also muscle recovery. Protein is needed for muscle repair and growth when eaten after exercise. By eating eggs to help your body recover, you're primed to do your best when you get back in the gym. Cranking out crunch after crunch, planks, and bridges isn't easy. Let eggs help you.

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Tiramisu Recipe - Light Version

Tiramisu is a dessert from Italy which has many versions. Traditionally Tiramisu is made with egg yolks, mascarpone cheese and cream, which results in a fat content up around 20%. We have lightened this recipe so it only has one third the fat of a regular Tiramisu at around 7% fat. 

Whilst it's not possible to make Tiramisu low fat (3% fat or less) and still tasty, we think this is the best lightened version we could develop. The other good news is that this recipe is quite filling so you only need a small serve and can limit to making it for special occasions. 

One serve of this recipe represents 18% of the recommended daily energy intake of an average person.

This recipe is low in sodium.

Energy per 100g: 744kJ - 177Cal

Fat per 100g: 7.0g

This recipe serves 4

Ingredients

• 2 tablespoons coffee granules
• 1 cup hot water
• 2 tablespoons brown sugar
• ¼ cup low fat milk
• 80g reduced fat cream cheese
• 100g mascarpone cheese
• 1 teaspoon vanilla essence
• 12 lady finger biscuits
• 1 tablespoon Cocoa

Method

• Make coffee, pour into a flattish bowl and cool.
• With a mixer, place mascarpone cheese, cream cheese, vanilla and sugar and milk and mix until a smooth light consistency. If too thick add a little more milk.
• In 4 glasses, place a tablespoon of the mixture in the bottom of each glass, dip 1 finger biscuit quickly on each side , break in half, place on mixture pressing down, repeat for each glass. Place another spoonful of mixture on top of each biscuit and repeat with another biscuit dipped in the coffee mixture. Each serving should have 3 biscuits, which have been halved to fit into the glass.
• On the last layer of mixture, sprinkle a little cocoa overtop.
• Cover with glad wrap, and sit in the fridge for 6 hours.

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NOW EVERY WEDNESDAY: Aqua Rhyme

Now Every Wednesday! 

Aqua Rhyme Time Class is just like a watery playgroup! It’s designed solely for play and social interaction which is crucial for babies social, emotional, physical, and cognitive development. 

• Duration: 30 minutes 
• 11.30am every Wednesday 
• Up to and including 2 years old 
• $5/class (open to anyone, all welcome to play) 
• Crèche open during class 
• Bookings not required 

Hope to see you there!

Amy Needs Our Support

Amy Lever a Fitness Instructor at Dolphins Health Precinct needs our support. 

On Saturday 15th of March Amy is asking us all to dig in our pockets and give to the Leukaemia Foundation.

While others maybe looking at the latest styles and colours for their hair, Amy is preparing to shave hers off in the hope of curing cancer. 

Amy a Fitness Instructor at Dolphins Health Precinct announced to her family and work mates

"I'm taking part in the Leukaemia Foundation's World's Greatest Shave to support a family member in his brave journey with cancer," she said. 

When asked about her participation for the upcoming Shave for a Cure, Amy responded with an answer that should make us all think. 

"Everyone has been effected some way by cancer, not everyone has the same type and although it may differ from leukaemia (the Leukaemia Foundation is running the World's Greatest Shave), but the money raised through shaving my head will help fund cancer research and support those with blood cancer.  

"Every day 31 people in Australia will get the news that they have blood cancer.” 

"My donations raised will help the Leukaemia Foundation support these people from the moment they are diagnosed - whether it's by building a home-away-from-home, or even transport to and from treatment." 

Amy will be shaving her head at 2pm on Saturday 15th March at Mon Komo Hotel World’s Greatest Shave event, in the hopes of raising funds. 

You can help her reach her goal by sponsoring Amy's shave and making a donation at: 

Leukaemia foundations website http://my.leukaemiafoundation.org.au/amylever

Balsamic lamb with eggplant and spinach Recipe

Photography by Louise Lister

Hearty comfort meets healthy eating in this delicious barbecued lamb recipe.

Serves: 4

Time to prep: 1.15 minutes

Time to cook: 15 minutes

Ingredients

• 1/4 cup balsamic vinegar
• 2 tablespoons olive oil
• 2 tablespoons rosemary leaves, roughly chopped
• 550g lamb loin fillets
• olive oil cooking spray
• 6 baby eggplant, trimmed, halved lengthways
• 100g baby spinach
• 250g hommus dip, to serve

Method

• Combine vinegar, oil, rosemary and salt and pepper in a shallow ceramic dish. Add lamb. Turn to coat. Cover and refrigerate for 1 hour (or longer if time permits).
• Preheat a barbecue plate on medium-high heat. Remove lamb from marinade. Barbecue for 5 to 6 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil and set aside for 5 minutes to rest.
• Spray eggplant with oil. Barbecue for 1 to 2 minutes each side or until tender.
• Slice lamb. Arrange spinach on a serving platter. Top with eggplant and lamb. Season with salt and pepper. Serve with hommus.

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Creche Parents - Enjoy Date Night!

 Dinky Dolphins parents can avoid the Valentine’s Day crowds and celebrate Valentine’s Day for the month of February! 

Parents Date Night starts Wednesday 5^th February

(From 5pm to 7.30pm Monday to Thursday Evenings.) 

You’ll need to register your child/children at Dinky Dolphins Crèche in advance. You can then simply drop them off and treat yourself to dinner at our Leagues Club Bistro, Koopa Café or our One Eyed Dolphin (there’s a great special on Wednesday & Thursday nights!) 

Times and age requirements vary so bookings are essential. 

NEW TIME: Tuesday Night Adult Swim Classes

Tuesday Nights | Beginner & Advanced Classes

Lap Swimmer (6.30pm – 7.30pm)

Adult Swim Squad (7.00pm – 8.00pm)

• Stroke correction
• Improve technique through drills
• Suits all levels from novice to advanced
• Improve your fitness and endurance in swimming
• Training in triathlon and ocean swimming
• $15 per class (60 minutes)

Please note the new times for both classes.

Baked eggs in bread cases Recipe

Photography by Mark Roper

Breakfast treats are easy with golden baked eggs served in a crusty bread base.

Serves: 6

Time to prep: 15 minutes

Time to cook: 30 minutes

Ingredients

• 1 onion, diced
• 1 tbs olive oil, plus extra to grease
• 1 large pita bread, split into 2 rounds, each cut into quarters
• 200g shaved ham
• 1/2 cup chopped basil, plus whole leaves to garnish
• 12 cherry tomatoes, halved
• 6 eggs

Method

• Preheat oven to 180°C. Heat oil in a frypan over medium heat and cook onions for 3-5 minutes until soft and lightly golden. Set aside.
• Lightly oil a 6-hole (200ml each) muffin tray. Line each hole with a pita quarter, discarding remaining 2 quarters. Divide onion, ham, basil and tomatoes into each tart and crack an egg on top. Cook for 25 minutes or until whites of the eggs are just cooked. Garnish with basil.

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3 Healthy Snacks Under 200 Calories

1. Simply Sweet Potato Fries

Try this great alternative to french fries. Pre-heat your oven to 350. Slice one sweet potato into thin strips and toss with 2 teaspoons of olive oil, salt and pepper. Place them on a parchment paper-lined pan or cookie sheet and bake for 10 to 12 minutes. If you like your fries extra crunchy, leave them in for one additional minute. CALORIES: 191.

2. Raspberry and Greek Yogurt Parfait

Did you know that many ready-made parfaits available in stores are filled with sugar? For a healthier and lighter version, try making your own at home. In a bowl, mix ¾ cup of plain low-fat Greek yogurt with 1 teaspoon of pure vanilla extract. Then layer 1 cup of fresh or frozen raspberries and the yogurt into a clear glass cup and garnish with a couple of mint leaves. CALORIES: 189.

3. Seaweed Tofu Wrap

Try our sushi inspired roll. Mix ½ a cup of shredded red cabbage with 1 tablespoon of sesame oil. Then, on a sheet of seaweed, place firm tofu, some cabbage and roll it up as to make a sushi roll. If you are preparing this to go, try wetting the edge of the seaweed sheet to help it stay wrapped. If you prefer a crunchier roll, skip the water and prepare to eat on the spot. CALORIES: 177.

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Good Luck to Body Overhaul Challengers!

Dolphins Health Precinct would like to wish all 34 in the Body Overhaul Challenge the best of luck. You have all taken a brave and confident step into a great 12 week program!