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Give mum an egg-cellent day
Nuts keep cravings away
Seedless Watermelon Sweet Treats


Give mum an egg-cellent day

Instead of just breakfast in bed, why not surprise your mum this Mother's Day
with this 'egg-cellent' menu - making her whole day one that is kitchen duty free.

Mum's day will start with a Breakfast Burrito, lunch will be the Aussie Steak Burger and for dinner, Pasta Frittata - and before you say 'I'm not much of a cook' we will show you just how easy this gastronomical feast is to make.

The main ingrediant linking all three meals is eggs, and by serving your mum eggs, you are providing her with a natural source of at least 13 different vitamins and minerals.

Eggs are also a nutrient dense food, and have a high percentage of vitamins and minerals compared to the amount of energy (kilojoules) they provide - are particularly important for people with higher nutrition needs, such as the elderly, pregnant women, children and people who do a lot of exercise.

Nutrient dense foods have been shown to assist with the prevention of chronic disease such as heart disease, type 2 diabetes and cancer, as well as assist with weight loss and maintenance.

And the best news is that eggs have little to no effect on cholesterol for most healthy people.

The main villains affecting blood cholesterol are saturated fats and trans fats – the types of fats that need to be minimised in a balanced diet.

Unlike saturated and trans fatty acids, unsaturated fats are the ‘good’ type of fats as they play an essential role in the body.

Breakfast Burrito

Ingredients:
4 flour tortillas
1 tsp margarine
6 eggs, lightly beaten
1 tbsp chopped chives or fresh herbs of choice
1/2 cup reduced fat grated cheese
1 large tomato, chopped
Optional: 30g snow pea sprouts; 30g ham cubed

Preparation:
1. Warm the tortillas according to packet directions.
2. Melt the margarine in a non stick saucepan.
3. Pour in eggs and chives/herbs and cook over medium heat for 2 minutes, stirring as the egg starts to set on the bottom.
4. Lay out warm tortillas, fill with scrambled egg, cheese, tomato and other optional toppings.
5. Fold the bottom of the tortilla over the filling, then the sides over to enclose.
6. Serve straight away.

Aussie Steak Burger

Ingredients:

4 pieces round steak (heart smart) about 150g each
spray olive oil
4 thick slices sourdough bread
4 eggs
150g beetroot slices
1/4 cup tomato chutney
Optional: baby rocket leaves, to serve

Preparation:
1. Spray meat with oil and BBQ on a flat plate or char grill for 2 minutes each side. Keep warm.
2. Toast the burger buns or Turkish bread slices on the BBQ chargrill on both sides until lightly brown.
3. Cook eggs on the flat plate until the white has set, or to your liking.
4. Place steaks onto buns/bread. Top with beetroot slices, eggs and optional rocket leaves.
5. Serve immediately with tomato chutney on the side.

Pasta Frittata

Ingredients
:
1 1/2 cups spiral pasta
2 tsp olive oil
3 shortcut bacon rashers, chopped
1 small onion, finely chopped
1 red capsicum, chopped
310g can corn kernels, drained
1/3 cup finely grated Parmesan cheese
8 eggs, lightly beaten

Preparation:
1. Cook the pasta in a large pan of boiling water until tender. Drain well.
2. Heat the oil in a non-stick frying pan, and cook the bacon until lightly browned. Add the onion and capsicum and cook until soft.
3. Tranfer to a bowl and add the corn kernels and pasta; mix well.
4. Wipe out the pan, and add the pasta mixture.
5. Pour in the eggs, and use the back of a spoon to smooth the surface.
6. Cook over medium-low heat for about 8 minutes, until set underneath.
7. Place the pan under a preheated grill for about
10 minutes, until the top is set and golden.
8. Cool slightly, then slide out onto a board. Serve cut into wedges.

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Nuts keep cravings away

It’s the classic scenario, the afternoon comes, the computer screen blurs and your thoughts stray to chocolate... and with all those Easter goodies still lying around, it's only too easy to reach for a quick sugar fix.

Cravings at work can have you throwing all of your good intentions out the window.
But did you know that eating just a handful of nuts each day can help to curb those afternoon hunger cravings?

Tree nuts contain healthy unsaturated fat, which is the ‘good fat’.

Some of these good fats work to keep you feeling more satisfied and less likely to crave – meaning you won’t lash out on the snacks that can pack on the kilos.

Plus the healthy unsaturated fat in nuts actually works to lower cholesterol – and the lower the cholesterol, the better for heart health.

High in fibre and protein, both are satiating nutrients which means they make you feel fuller for longer and help to limit your kilojoule or energy intake to help you lose/maintain your weight, which makes nuts an ideal work snacks.

Just a handful (30 grams) of mixed nuts mid afternoon, Monday to Friday is all you need to feel satisfied.

And feeling more full while taking in less kilojoules and becoming more active are sure-fire ways to looking slimmer.

Here’s some easy ways of making nuts part of your routine:

• Pour some nuts into a small Tupperware container and snack on them throughout the day. Make sure it’s a small container to hold just a handful of nuts – this way you won’t over eat!

• Keep some yoghurt in the work fridge and sprinkle assorted nuts over for a crunchy treat.

• Many sandwich shops are now making sandwiches which include nuts. Try it for a crunchy take on the normal sanga!

• Toss some nuts through a tuna salad.

• If you’re going to a business lunch, look for menu items which include nuts, you’ll be surprised at the innovative ways nuts can be used.

• Share some nuts with your work colleagues for meetings and tea breaks rather than pastries/ biscuits.

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Seedless Watermelon Sweet Treats

Trying to steer clear of too much chocolate? Or just hoping to encourage the kids to go easy on the lollies now that Easter is done and dusted? Why not mix things up and put together some great tasting sweet treats with seedless watermelon and other delicious fruits?

Make a return to healthier eating by following the family meal with a delicious dessert of Seedless Watermelon dippers.

With seedless watermelon abundant and fresh, grown locally 52 weeks of the year, the dippers are easy to make and great fun to share.

Simply scoop out rounds of seedless watermelon with a melon baller, stick with toothpicks, dip into melted chocolate and then pop them onto a plate in the freezer for five minutes to set.

Made up of 92 per cent water, seedless watermelon also makes a refreshing snack after a hard day’s work or school.

Children will love snacking on seedless watermelon, honeydew and rockmelon kebabs, made by balling melon and threading on wooden skewers for an eye-catching afternoon tea treat.

You can give your dippers a sugary edge when you decorate them with a drizzle of chocolate on top!

Just as exciting as the great taste, when served up as a snack or dessert, are the health benefits of seedless watermelon for your family.

Not only does it contain a high percentage of water, but also is packed full of nutrients, containing vitamin A, potassium and iron, and one serve provides over a third of a child’s daily vitamin C needs – perfect for keeping children and parents healthy over the holidays.

This Autumn, balance out the naughty treats with the natural by serving up refreshing seedless watermelon snacks.

Available for purchase from your fabulous St Ives Shopping Centre food retailers, the good price and great taste are reasons enough to put some in your trolley today.

Above: Seedless Watermelon with Chocolate Drizzles

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