The breakfast bowl you'll want to eat every morning!

Coconut, Fig + Cinnamon Toasted Muesli (with coconut, rhubarb and strawberry compote).

They don’t call breakfast the most important meal of the day for no reason, do they? So to start your day the right way, give your body the nourishment it deserves. This ridiculously yummy breakfast bowl (compliments of H2Coco) is a cinch to make and will ensure you’re prepped and ready for the week ahead — no more excuses!

Ingredients
Coconut and Cinnamon Toasted Muesli

• 200g coconut oil like H2coco Organic Virgin Coconut Oil
• 150g honey
• 1tsp ground cinnamon
• 750g rolled oats
• 75g toasted pepitas
• 75g toasted sunflower seeds
• 50g goji berries
• 150g toasted shredded coconut
• 300g dried figs, finely sliced
• 2tsp ground cinnamon

Coconut, Rhubarb and Strawberry Compote

• 200g rhubarb, roughly chopped
• 100g frozen strawberries
• 2tbs coconut oil
• 30ml water
• 2 orange peel strips
• 1 cinnamon stick 
• 1⁄2 vanilla bean

Method

• Pre-heat your oven to 160’C.
• For the muesli, place the coconut oil, honey and 1 teaspoon of cinnamon into a saucepan and over a medium to low heat. Heat the mixture and stir with a whisk for 3 minutes, until all the ingredients are combined.
• Divide the oats into two oven trays lined with baking paper and pour over the coconut mixture. Stir through the mix so the each oat is covered in the oil. 
• Place the trays into the oven and roast the oats for 40 minutes, stirring the oats every 10 minutes.
• Once the oats are golden brown, take them out of the oven and leave them to cool, making sure you continue stirring the oats every 5 minutes to prevent the oats from sticking together. 
• Once the oats have cooled completely add the rest of the dry ingredients and give the muesli a good stir.
• While the oats are toasting, prepare the compote by adding all the ingredients together in a small saucepan. Place the saucepan on the stove over a medium to low heat and cook the mixture down for 10 minutes, or until it has reduced to your desired consistency. Leave the mixture to cool before serving.
• Serve the muesli with yoghurt, the compote and fresh fruit.

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Kids Healthy Food: Tuna traffic-light kebabs

Serves: 4

Time to prep: 30 minutes

Time to cook: 5 minutes

Ingredients

• 3 tuna steaks, trimmed
• 1 red capsicum, seeded
• 1 yellow capsicum, seeded
• 1 green capsicum, seeded
• Olive oil, for brushing
• 1 tablespoon tomato paste
• 1/4 cup (75g) whole egg mayonnaise
• Lemon wedges, if desired

Method

• Soak bamboo skewers in water for at least 30 minutes to prevent burning while cooking.
• Cut the tuna and capsicum into 3cm cubes. Alternately thread the tuna and capsicum onto the bamboo skewers and brush with oil.
• Heat a non-stick frying pan or stovetop grill over medium-high heat. Cook the skewers in batches, turning regularly, until golden and cooked to your liking.
• Meanwhile place the tomato paste and mayonnaise in a small bowl and whisk until well combined. Place the skewers on a serving platter and serve with the tomato mayonnaise and lemon wedges, if desired.

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How to Train Your Brain to Love Healthy Foods

By MAGGIE MOON

If we all craved cucumbers instead of cake, losing weight would be easy. Sure, once upon a time nourishment was scarce, so it was useful for the brain's reward system to light up at the thought of food -- especially high-calorie food. But research now suggests that crossed wires in this system can lead to obesity and may even be what keeps us from losing weight.

To make matters even more difficult, today's food environment bombards us with highly palatable but nutrient-poor foods that are all too easy to overeat, which conditions our brains to preferentially seek them out over more nutrient-rich foods. "Our taste preferences are malleable," says Los Angeles-based dietitian Kristen Mancinelli. "I've worked with many parents who tell me that their children simply won't eat vegetables, but they make this determination after 'pushing' broccoli on the child twice. Two tries are simply not enough. Their latent broccoli-loving taste buds are not getting a fair shot."

What if it was possible to prove it? What if we could rewire the brain to crave the foods linked most to being healthy and lean: fruits, vegetables, nuts, whole grains and yogurt?

A thought-provoking new study from researchers at Harvard and Tufts universities, published in Nutrition & Diabetes, suggests it is possible.

In a small pilot study, overweight adults were randomly assigned to either six months of a behavior-based weight-loss program or a control group that received no weight-loss guidance. Both groups had MRI brain scans at the start and finish in order to see how the brain's reward center acted after seeing images of commonly consumed foods and healthy alternatives (e.g., fried chicken versus grilled chicken).

Brain activity in the reward center for those in the weight-loss program shifted in promising directions. Higher-calorie foods became less appealing (dampened reward-center activity) than at the start of the study, and lower-calorie foods became more alluring (greater reward-center activity).

To rule out any basic response to the images themselves, the researchers also took scans after participants looked at non-food objects of similar colour, size and visual complexity, and they confirmed that there was no impact on the brain's food-triggered reward centre.

How the Diet Plan Works

The diet encouraged behavior change that would lead to a daily 500- to 1,000-calorie reduction in order to lose one to two pounds per week. Some of the tools used were portion control, high-satiety menu plans, recipes and tip sheets.

To reduce hunger, the diet plan was high in fiber, which is slowly digested, and high in protein, which keeps blood sugar from spiking and keeps hunger from fluctuating. The overall diet was 25 percent protein, 25 percent fat and 50 percent carbohydrates, with at least 40 grams of fiber per day. Naturally, the intervention group lost significantly more weight -- about 14 pounds compared with the control group, which actually gained about five pounds. That's a total difference just shy of 20 pounds.

Keep in mind: It was a small pilot study with limited participants, so it's nearly impossible to draw strong conclusions. Nevertheless, it's encouraging to see that fundamental changes in how we feel about healthy eating are possible.

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Golden Rules for Healthy Living

Spend less time...

1. Sitting at a desk

2. Sitting in a car

3. Sitting in front of a TV

4. Sitting in front of a computer

5. Eating out at restaurants

6. Drinking alcohol

7. Eating fast food or junk foods

8. Staying up late/not getting enough sleep

And more time...

1. Being active in general (taking the stairs, walking instead of driving, gardening, cleaning, etc.)

2. Doing cardio exercise

3. Strength training for all muscle groups with challenging weights

4. Preparing your own meals and snacks and eating fruits, veggies and whole grains

5. Reading food labels

6. Tracking your calories

7. Sleeping

8. Dealing with stress in a healthy way

Foods to Keep Out of Your Kitchen

By ALEXANDRA MILLER 

In order to live a healthy life to the fullest, we need to fuel our bodies with the nutrition it needs. You can set the stage for the cultivation of healthier habits by keeping unhealthy foods out of your cupboards and having healthy foods readily accessible. It will make healthy choices become almost second nature.

Here are a few tips to consider when it comes to stocking your cupboard:

1. Keep it simple. Plain frozen vegetables are great to have on hand. Their ingredient list? Just the vegetable by itself with nothing added to it. Compare that to "gourmet" vegetable mixes, which contain extra calories, fat, carbohydrates, sodium and additives from their sauces and spice mixes.

2. Beware of added sugars. Added sugars contribute zero nutrients, but they do add calories that can lead to weight gain. To tell if a food contains added sugars, search the ingredient list for words ending in "ose," -- maltose, sucrose, high-fructose corn syrup -- as well as molasses, cane sugar, corn sweetener, raw sugar, syrup, honey or fruit-juice concentrates. 

3. Keep an eye on sugar-free, fat-free and low-carb foods. When companies take something out, they have to add something back in to make up for it. You may be better off enjoying these foods in their natural state. Regular peanut butter, for example, offers heart-healthy fats for the same number of calories per serving as its reduced-fat counterpart.

4. Rethink your protein bar. Many protein or other energy bars are high in fat and have just as many calories as a candy bar. In addition, they may contain quite a bit of added sugar. Look for bars with a good amount of protein and fibre at a calorie level that supports what your body needs.

5. Get rid of the juice and other sugary drinks. Calories from fruit juice -- even 100 percent fruit juice -- and drinks like sweet tea and soda can add up quickly and promote tooth decay. Besides, nothing hydrates the body better than water. If you need some flavour, infuse your water with fresh fruits, vegetables and herbs.

6. Skip processed meats. This typically means anything more manipulated than cut or ground, such as deli meats, anything with a casing or in sausage form or anything smoked or cured. Stick with fresh and minimally processed meats, like white-meat chicken, canned tuna in water and fresh-roasted turkey breast.

7. Watch the sodium. It's not just the saltshaker that's getting us. Foods like bread, poultry, cold cuts, pizza, soup and sandwiches can be loaded with sodium. Always check the nutrition facts label: Foods with 140 milligrams of sodium or less per serving are generally considered low in sodium, so stock up on foods that meet this standard when possible.

8. Avoid foods with trans fats. Trans fats, also known as partially hydrogenated oils, are often found in many fried foods and baked goods like pastries, pizza dough, pie crust, cookies and crackers, but they can also be found in certain peanut butters and popcorn packages, so be sure to check the ingredients list for "partially hydrogenated oil."

Remember: Simple fruits and vegetables, whole grains, lean protein, low-fat dairy products and healthy fats will provide your body with all the nourishment it needs and deserves.

Alexandra Miller, RDN, LDN, is a corporate dietitian at Medifast. She has received her Levels 1 and 2 Certificates of Training in Adult Weight Management and is a certified kickboxing instructor. She is devoted to promoting optimal health through a balanced lifestyle based on healthy eating habits, physical activity and a positive relationship with food -- especially if it's the occasional homemade chocolate-chip cookies that she just can't live without. Everything in moderation, right? She supports Medifast customers at every phase of their weight-management journey, develops Medifast programs and materials and champions the Medifast Recipe Library.

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7 Healthy Snacking Tips to Get You Through the Week

By Sharon Richter

When late afternoon rolls around, are you out of steam and looking for a snack? I hope so! If you ate a balanced breakfast and lunch, the food should be just about broken down, which means late afternoon is the right time for a boost of fuel for your body. Most of us tear open a bag of chips or head to the vending machine for a candy bar or bag of cookies, but these items will only provide instant gratification and are missing crucial nutrients to keep us going.

Here are some tips on what to look for in a healthy snack (along with some examples of the best ones to keep on hand for your upcoming busy days):

1. Protein will always help keep you full, so think about turkey jerky and/or low- or non-fat dairy products like Stonyfield Organic Greek yogurt or low-fat cheese.
2. Munching is always satisfying. It's more satisfying to chew our calories rather than drink them in a sweet soda or fruit drink. For a crunch, bring a snack bag of cut-up vegetables such as jicama, carrots, peppers or sugar snap peas.
3. If vegetables don't work for the crunch, try a portion-controlled low-fat and low-calorie chip like Pop Chips. They are popped, not fried!
4. Still craving afternoon sweets? Do it with a well-portioned protein bar like Balance Bar Dark Chocolate. Balance Bar offers a balanced 40-30-30 ratio of carbohydrates, protein and fat designed to provide you with the lasting energy you need to keep going all day.
5. Take some advice from squirrels: Nuts are one of the best items to snack on! They are packed with nutrients and loaded with healthy fats to keep you full. If you are not the biggest nut fan, try a nut butter such as Justin's peanut butter, which is available in individual squeeze packs. They are the perfect portion-controlled snack to grab on your way to work. Plus, one squeeze pack has eight grams of protein to help fight off hunger. Enjoy a pack with a sliced apple -- and remember to keep the skin on for extra fiber.
6. Maybe you crave a snack that is salty and sweet? Try some dried fruit -- two tablespoons of goji berries mixed in with two cups of air-popped popcorn is an excellent snack. These berries are loaded with antioxidants, and air-popped popcorn is a great low-calorie snack.
7. Did you know that the yolk of an egg is a great brain food? Try a hard-boiled egg for a snack. Limit the yolks to five per week if you have high cholesterol.

The key to healthy snacking is to have a bunch of these on hand so you don't end up stuck hungry somewhere and feeling that you need to make an unhealthy choice. Stock up your car, purse, gym bag, desk or wherever you are with a variety of great snacks!

Enjoy, and snack on!

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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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Healthy Makeover Recipe: Chicken, mushroom and tarragon pot pies

Photography by Andrew Young

This is a quirky take on the traditional shepherd’s pie.

Serves: 4

Time to prep: 15 minutes

Time to cook: 45 minutes

Ingredients

• 4 sebago potatoes, peeled, halved
• 20g butter, chopped
• 250ml PHILADELPHIA Original Cream For Cooking, a cream alternative
• 1 tablespoon olive oil
• 8 (about 800g) chicken thigh fillets, coarsely chopped
• 200g Swiss brown mushrooms, thinly sliced
• 1 leek, thinly sliced
• 1 garlic clove, crushed
• 1 tablespoon plain flour
• 1/2 cup (125ml) chicken stock
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 2 tablespoons coarsely chopped fresh tarragon
• 20g butter, extra, melted
• Steamed butter beans and snow peas, to serve

Method

• Place the potatoes in a large saucepan and cover with cold water. Place over high heat and bring to the boil. Cook for 20 minutes or until tender. Drain well. Return the potatoes to the pan with butter and half the PHILLY. Use a potato masher to mash until smooth. Taste and season with salt and pepper.
• Meanwhile, heat the oil in a large frying pan over high heat. Add one-quarter of the chicken and cook, turning occasionally, for 5 minutes or until brown all over. Transfer to a bowl. Repeat in 3 more batches with remaining chicken.
• Add the mushrooms to the pan and cook, stirring, for 5 minutes or until tender. Transfer to the bowl with chicken. Add the leek and garlic to the pan and cook, stirring, for 2-3 minutes or until leek softens. Sprinkle the flour over mixture and cook, stirring, for 1 minute. Return the chicken and mushroom mixture with the chicken stock, mustard, lemon juice, tarragon and remaining PHILLY. Bring to a simmer. Cook, stirring occasionally, for 10 minutes or until chicken is cooked through and sauce thickens slightly. Remove from heat. Taste and season with salt and pepper.
• Preheat a grill on high. Spoon the chicken mixture among four 1 1/2-cup (375ml) capacity ovenproof dishes. Spoon the mashed potato over the chicken. Lightly brush with melted butter. Cook under preheated grill for 5 minutes or until lightly golden. Serve immediately with steamed beans and snow peas, if desired.

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Kiddie Food Fun: Pizza Ships

Photography by Mark O'Meara

These cute pizza ships are easy to make and fun to eat!

Makes: 10 ships

Time to prep: 15 minutes

Time to cook: 10 minutes

Ingredients

• 12 small white par-baked bread rolls, halved
• 2 x 50g sachets tomato and herb pizza sauce
• 1 cup reduced-fat pizza cheese
• 225g can pineapple pieces in natural juice, drained, chopped
• 2 sticks cabanossi, sliced
• 1 small green capsicum, finely chopped

Method

• Preheat oven to 200°C/180°C fan-forced. Line 2 baking trays with baking paper. Spread cut side of each roll with pizza sauce. Place on prepared trays.
• Sprinkle rolls with 1/3 cup cheese. Top with pineapple, cabanossi and capsicum. Sprinkle with remaining cheese.
• Bake for 10 minutes or until cheese is melted and golden. Serve.

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Healthy Snack Recipe: Muesli scones

Photography by Ben Dearnley

With the addition of toasted muesli, these scones make an ideal mid-morning snack.

Serves: 16

Ingredients

• 2 cups self-raising flour
• 1/2 cup plain flour
• 1 tablespoon caster sugar
• 30g butter, chilled, chopped
• 3/4 cup milk
• 3/4 cup toasted muesli
• butter and honey, to serve

Method

• Preheat oven to 250°C. Lightly grease a 19cm square (base) cake pan.
• Sift flours and sugar into a large bowl. Add butter. Using fingertips, rub butter into flour until mixture resembles breadcrumbs. Add milk. Using a flat-bladed knife, stir to form a soft dough, adding more milk if necessary. Turn dough onto a lightly-floured surface. Add muesli. Knead gently until dough comes together.
• Cut dough in half. Shape 1 half of dough into a 2cm-thick round. Using a 5cm scone cutter or glass, cut rounds from dough. Repeat with dough scraps. Place scones in prepared pan. Repeat with remaining dough and dough scraps.
• Bake scones for 12 to 15 minutes or until golden. Serve with butter and honey.

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No-cream Carbonara Recipe

Photography by Ben Dearnley

Finally a tasty carbonara sauce without the addition of cream.

Serves: 4

Ingredients

• 400g farfalle (bow-tie) pasta
• 3 eggs, lightly beaten
• 1/2 cup grated parmesan
• 1 tsp olive oil
• 100g pancetta (or rindless bacon), chopped
• 2 garlic cloves, finely chopped
• 1/4 cup roughly chopped chives
• 1 cup torn flat-leaf parsley leaves

Method

• Cook the pasta in a large saucepan of boiling salted water according to packet instructions.
• Meanwhile, combine the eggs and grated parmesan in a bowl. Season with sea salt and freshly ground black pepper.
• Heat the olive oil in a deep frypan over medium-high heat. Add the chopped pancetta and fry for about 2-3 minutes until crisp. Reduce the heat to low, wait a few seconds for the frypan to cool a little (this will ensure the garlic doesn't burn), then add the chopped garlic.
• Cook for about 30 seconds until fragrant. Add the drained farfalle to the frypan and toss to coat.
• Remove from the heat, stir the egg mixture into the farfalle, then continue stirring for 1 minute to coat all the pasta, and to ensure the egg mixture stays smooth and creamy and doesn't scramble.
• Add the chopped chives and torn flat-leaf parsley leaves and serve immediately.

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Kids Healthy Meal: Mini spinach, feta and mushroom gozleme

Photography by Cath Muscat

Fire up the barbecue, then let the kids look after the cooking with this easy vegetarian gozleme recipe.

Serves: 8

Time to cook: 40 minutes

Ingredients

• 2/3 cup warm water
• 2 teaspoons (7g sachet) instant dry yeast
• 1/2 teaspoon caster sugar
• 1 1/2 cups plain flour
• 1 teaspoon salt
• 1/4 cup olive oil
• 1 green onion, thinly sliced
• 200g button mushrooms, thinly sliced
• 2 tablespoons currants
• 100g baby spinach
• 50g feta, crumbled
• 50g tasty cheese, grated
• Lemon wedges, to serve

Method

• Combine warm water, yeast, and sugar in a jug. Whisk with a fork to dissolve yeast. Stand in a warm place for 10 minutes or until frothy.
• Sift flour and salt into a large bowl. Add yeast mixture and 2 teaspoons olive oil. Mix to form a soft dough. Turn dough onto a lightly floured surface. Knead for 5 minutes or until elastic. Place in a lightly greased bowl. Cover with plastic wrap. Stand in a warm place for 20 minutes or until dough doubles in size.
• Meanwhile, heat 2 teaspoons olive oil in a large frying pan over medium-high heat. Add onion. Cook, stirring, for 1 minute or until softened. Add mushroom. Cook, stirring occasionally, for 3 to 4 minutes or until softened. Add currants and spinach. Cook for 1 minute or until spinach has just wilted. Season with salt and pepper. Remove from heat. Transfer mixture to a sieve placed over a bowl to drain excess liquid. Cool for 10 minutes.
• Divide dough into 8 equal portions. Roll 1 piece dough into a 10cm x 15cm rectangle. Combine feta and cheese in a small bowl. Place one-eighth spinach mixture over one half of rectangle. Top with cheese mixture. Fold dough over to enclose filling. Press edges together to seal. Repeat with remaining dough, spinach mixture and cheese mixture.
• Preheat a barbecue plate on medium-high heat. Brush one side of each gozleme with half the remaining oil. Cook for 2 to 3 minutes or until base is golden. Brush uncooked side with remaining oil. Turn over. Cook for 2 to 3 minutes or until golden and crisp. Transfer gozleme to plates. Cut in half. Serve with lemon wedges.

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Healthy Osso Bucco Recipe

Photography by Ben Dearnley

Try our osso bucco recipe for a healthy, tender and mouth watering meat stew.

Serves: 4

Ingredients

• 1 tablespoon olive oil
• 4 (650g) beef or veal shanks (osso bucco)
• 2 large carrots, peeled, roughly chopped
• 410g can chopped tomatoes with roasted capsicum
• 2 tablespoons fresh thyme leaves
• 400g can cannellini beans, drained, rinsed

Method

• Heat oil in a large saucepan over medium-high heat. Add shanks. Cook for 1 to 2 minutes each side or until browned. Add carrot, tomato and 1/2 cup cold water. Cover. Bring to the boil. Reduce heat to low. Simmer for 1 hour or until meat is tender.
• Add thyme and beans. Season with salt and pepper. Cook for 3 to 5 minutes or until heated through. Serve.

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Greek Chicken Quesadillas

Photography by Jeremy Simons & Andrew Young

Quesadillas make great snacks or light meals, this recipe adds a Greek flavour with a touch of natural yoghurt.

Prep time: 20 minutes

Cooking time: 30 minutes

Serves: 4

Ingredients

• 1 red capsicum
• 1 cup shredded cooked chicken
• 2 roma tomatoes, finely chopped
• 1 small Lebanese cucumber, finely chopped
• 1/2 red onion, finely chopped
• 1/3 cup pitted kalamata olives, quartered
• 150g fetta, crumbled
• 2/3 cup grated tasty cheese
• 1 teaspoon finely grated lemon rind
• 2 tablespoons chopped fresh oregano
• 2 teaspoons olive oil
• 8 wholewheat mini wraps
• Greek-style yoghurt and lemon wedges, to serve

Method

• Preheat grill on high heat. Cut capsicum into quarters. Remove and discard seeds. Place, skin-side up, on a baking tray. Grill for 10 minutes or until skin is black and blistered. Transfer to a snap-lock bag. Seal. Set aside for 5 minutes. Carefully peel and discard skins. Chop capsicum.
• Place capsicum, chicken, tomato, cucumber, onion, olives, fetta, tasty cheese, lemon rind, oregano and oil in a large bowl. Stir until well combined.
• Preheat a sandwich press. Top 1 wrap with 1/4 chicken mixture. Sandwich with 1 remaining wrap. Cook for 5 minutes or until toasted. Cut into wedges. Repeat with remaining wraps and chicken mixture. Serve with yoghurt and lemon.

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Lorna Jane Inspired Granola Bars

The MNB Team at Lorna Jane have created a super healthy Granola Bar recipe guaranteed to win the hearts of well…everyone. This superfood bar is perfect for all on-the-go, and will make a great lunchbox addition for when the kids head back to school. Super easy to throw together, the hardest part will be waiting for them to cook!

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Fancy a Low-Fat Cheeseburger?

Concerned about the fat content of your family meals? Worry no more with this healthy burger recipe.

Serves: 4

Ingredients

• 400g lean beef mince
• 2 green onions, finely chopped
• 1 egg yolk
• 1/2 cup fresh breadcrumbs (see note)
• 2 teaspoons American mustard
• 1 1/2 teaspoons worcestershire sauce
• Olive oil cooking spray
• 4 slices (20g each) reduced-fat cheddar cheese
• 4 multigrain rolls, halved, toasted
• 1 cup shredded iceberg lettuce
• 1 large tomato, sliced
• 1 small cucumber, sliced
• 1 small red onion, sliced

Method

Step 1: Combine mince, green onion, egg yolk, breadcrumbs, mustard and worcestershire sauce in a large bowl. Season with salt and pepper. Divide mixture into four 2cm-thick patties. Place on a large plate. Cover with plastic wrap. Refrigerate for 30 minutes.

Step 2: Heat a large non-stick frying pan over medium heat. Spray patties lightly with oil. Cook for 10 minutes, turning every 2 minutes (this is because of the low-fat nature of the meat and the sauces tend to burn). Top patties with cheese. Cook, covered, for a further 2 minutes or until cheese has melted.

Step 3: Place roll bases on plates. Top with lettuce, tomato, cucumber, red onion, patties and roll tops. Serve. You could use a low-GI bread to make crumbs, as an even healthier option.

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5 Best Foods You Aren't Eating

SMALL FOODS, BIG VALUE: Chia and Hemp seeds
provide powerful doses of protein and healthy fats.
Photo Credit iStockPhoto.com

Even if you’re the poster child for healthy eating, you’ll eventually grow tired of green tea, almonds, and Greek yogurt. And that’s fine, because your local store is stocked with lesser-known superfoods that pack a serious nutritional punch—and deserve a spot on your plate.

Here are five underappreciated foods you should be eating, plus easy ways to work them into your daily diet.

Nutritional Yeast

Also known as nooch, Nutritional Yeast is deactivated yeast, so it won’t rise during baking. Its cheesy, nutty flavor makes it a great healthy topping for salads or salty snacks like popcorn.

• WHY IT’S HEALTHY: Nutritional yeast is a rich source of vitamin B12, a nutrient that boosts your energy, protects your brain, and promotes healthy skin, hair, and nails, says Lainie Cooper, a Denver-based nutritionist. It’s also a complete protein (a protein source like meat, eggs, and milk that contains all nine essential amino acids), so it’s a great addition to vegetarian and vegan diets. 
• HOW TO EAT IT: Stir 1-2 tablespoons into sauces, soups, or stir-fries to add rich flavor and a protein boost without a lot of extra calories (2 tablespoons has about 60 calories).

Chia Seeds

Originally famous their ability to sprout from funny-looking clay animals, Chia Seeds are making a comeback—this time, in the grocery store. These miniature black seeds are mostly flavorless, but add a nice texture to salads and soups.

• WHY THEY’RE HEALTHY: A single serving of chia seeds provides a hefty dose of antioxidants, protein, fibre, zinc, iron, and omega-3 fats—for only 140 calories. Chia’s high dose of omega-3s can help reduce inflammation, treat or prevent anxiety and depression, and even slow the ageing process. You don’t have to grind chia to reap the maximum benefits, and the seeds don’t spoil quickly, making them much more convenient than flaxseed. 
• HOW TO EAT THEM: Sprinkle chia seeds on cereal, yogurt, salads… really anything! The seeds form a gel when mixed with liquid, so they’re great for thickening smoothies, salad dressings, and soups.

Kefir

Similar to yogurt in taste, this fermented dairy drink is like a thick, protein-packed smoothie.

• WHY IT’S HEALTHY: The complete proteins in kefir are easily digested, so even people who are lactose intolerant may consume the drink. Because it’s packed with gut-friendly bacteria called probiotics, kefir has been shown to enhance the immune system, balance digestion, and even lower cholesterol. It’s also an excellent source of vitamin D and calcium, says Gina Casagrande, dietician and wellness coach.
• HOW TO EAT IT: Pour a glass for a light breakfast or a sweet snack. Just be careful: Since kefir is so packed with healthy probiotics, you may need to build a tolerance to it. Start with a small glass (about half a cup) and increase the amount every few days.

Hemp

Hemp—available in seeds, nuts, protein powder, and oil—can easily be added into your favorite meals to skyrocket the nutritional value.

• WHY IT’S HEALTHY: Hemp oil is more loaded with essential fatty acids (omega-6 and omega-3) than any other oil. These “good” fats can help reduce risk of heart disease, diabetes, Alzheimer’s, and a host of other chronic diseases. Hemp is also packed with complete protein (again, the type with all nine amino acids), making it an excellent choice for vegetarians and vegans, says nutritionist Torey Jones, R.D. 
• HOW TO EAT IT: Toss two tablespoons of hemp seeds into your oatmeal or stir-fry. Or add them to a smoothie for an extra dose of protein.

Black Garlic

With a less pungent flavor and nearly twice the antioxidants of fresh garlic, black garlic—aged, fermented garlic—may be the best ugly food you eat.

• WHY IT’S HEALTHY: The powerful antioxidants in black garlic protect your cells from disease and can even help you stay younger longer. “As we age, we ‘rust’ due to our body's use of oxygen to metabolise food, as well as sun, smoke, pollution, and many other factors, “Casagrande says. “Antioxidants may help slow the aging process by blocking that ‘rust’ from forming.“
• HOW TO EAT IT: The gentle, sweet flavor of black garlic makes it a versatile superfood—add it into any recipe in which you’d use fresh garlic, from pasta dishes to soups and stews. The best part? No garlic breath.

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Healthly Snack Idea

Photography by Mark O'Meara

Get the kids in the kitchen to make a snacktastic munchy mix for their school lunchbox or your pre/post workout snack!

Makes

6 cups

Ingredients

• 90g packet barbecue-flavoured rice crackers
• 1 cup dried apricots
• 3 cups puffed corn
• 1/2 cup sultanas
• 1/4 cup pumpkin seeds (pepitas)

Method

• Place crackers in a large snap-lock bag. Twist top. Using a rolling pin, pound crackers gently until broken into large pieces.
• Using a pair of scissors, cut apricots in half.
• Add apricot, puffed corn, sultanas and pumpkin seeds to rice crackers. Seal bag. Shake to combine. Divide mixture between 6 sandwich-sized snap-lock bags. Seal. Voila! 

Notes

Cooking class: Crushing: Place crackers in a large snaplock bag. Twist top. Using a rolling pin, pound crackers gently until broken into large pieces. Store snack mix in snaplock bags for up to 5 days.

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Hot Healthy Breakfast Ideas

Eating a healthy breakfast impacts your entire day, although many people skip this critical meal. Breakfast plays a role in helping to prevent overeating, promotes energy and improves memory, productivity, creativity and mood. There are quick breakfast options available, but many of them are cold. When weather turns colder, some people want a hot, healthy breakfast.

Quinoa Hot Cereal

The Martha Stewart website provides a recipe for quinoa breakfast that is not only hot and healthy, but also quick to make in the morning for breakfast. Regular oatmeal is also a good option for a hot, healthy breakfast, but quinoa offers some variety. A bowl of quinoa hot cereal takes approximately 25 minutes to make, but most of that time is allowing milk to boil, which lends itself to an easy breakfast to make while you're getting ready to go to work. The George Mateljan Foundation for the World's Healthiest Foods website indicates that a quarter cup serving of quinoa provides nearly 50 percent of the daily recommended intake of manganese and serves as a good source of iron, magnesium, copper and phosphorus. A serving of quinoa contains just nine calories. Quinoa porridge also contains blueberries, providing even more nutrients.

Peach Ricotta Pancakes

Pancakes are a common breakfast food, but making pancakes on the go for a hot breakfast may not be possible. The syrup and butter typically used with pancakes can make pancakes an unhealthy choice as well. "Best Health" magazine provides a recipe for peach ricotta pancakes that takes less than 10 minutes to make if, as the magazine suggests, you combine all the wet ingredients the night prior, store them in the refrigerator overnight and quickly mix in the dry ingredients in the morning. This hot, healthy breakfast of pancakes made with ricotta cheese receives a topping of fresh peaches, negating the need for butter or syrup for sweetness and cutting out much of the fat and calories associated with typical pancake breakfasts. The Fruit Pages reveals that a 100g serving of peaches serves as a good source of vitamins C and A and contains fibre, protein and trace amounts of vitamins B1, B2 and B6.

Eggs Benedict

Eggs benedict can serve as a hot, healthy breakfast by replacing the fattening butter sauce with a hollandaise sauce made of yogurt and replacing high fat ham or bacon with a single slice of lean ham. "Fitness" magazine offers a recipe for a healthier version of eggs benedict that should take no longer than 15 to 20 minutes to make. The George Mateljan Foundation for the World's Healthiest Foods website reports that one egg provides approximately 22 percent of the daily recommended intake of tryptophan and 20 percent of selenium and also serves as a good source of vitamins B2, B5 and B12, protein and phosphorus. The yogurt in the sauce also contains calcium, phosphorus, protein and vitamins B2 and B12.

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Healthy Tom Yum Goong

Serves: 4

Time to make: 30 minutes

No dairy, low fat, low KJ, high protein

Ingredients

• 1 1/2 tablespoons tom yum paste
• 4 cups reduced-salt fish stock
• 1 stalk lemongrass, trimmed, bruised
• 2 fresh lime leaves
• 400g fresh rice noodles
• 24 (about 500g) peeled green king prawns
• 300g assorted mushrooms, sliced (eg. shitake, oyster)
• 150g sugar snap peas
• 1 small carrot, peeled, cut into matchsticks
• 1 tablespoon lime juice
• 2/3 cup fresh coriander leaves

Instructions

Step 1

Place paste into a large saucepan over medium-high heat. Cook for 30 seconds, or until fragrant. Add stock, 2 cups water, lemongrass and lime leaves. Bring to the boil. Reduce heat to medium and simmer for 8–10 minutes, adding rice noodles in the last 2 minutes of cooking.

Step 2

Add prawns, mushrooms, peas and carrot. Cook for 2–3 minutes, until prawns are cooked. Remove from heat and discard lemongrass. Add lime juice and top with coriander to serve.

Variations

• If you can’t find tom yum paste, use red curry paste instead.
• To help reduce the sodium, replace the prawns with shredded, cooked chicken and use chicken stock in place of fish stock.

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