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An Honest Kitchen

An Honest Kitchen is a series of seasonally-based e-magazines focussed on real food that's good for you. Its honest food - no spin, unrealistic styling or glossing over what's involved in cooking and eating well. For details and latest issue click here.

What I'm eating

  • Saturday. Iku lunch today: tofu burger w/ steamed veg, pickled red cabbage & beetroot, & chickpea w/ beetroot. Plus they're amazing dressing
  • Thurs late lunch: Pad Thai with tofu and double the vegetables.
  • Hungry all morning & knew lunch was going to be late. Had half a tin of white beans, a banana, a peach & square of Beetrotinger cake.
  • Thurs breakfast: rye and pumpkin seed toast again. One w/ white bean paste / dip & t'other w/ marmalade. Plus some pineapple.
  • Made kind of polenta pie for Tues dinner. Polenta top & bottom, w/ filling of lentils & silverbeet cooked in tomato.Topped w/ cheese & baked

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About Me

Kathryn Elliott, a Sydney nutritionist, writes about diet and health — how to eat well in a busy life.

For more see here

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Further uses for native spices

Posted by kathryn in Blogging and Nuts & seeds

Given my recent experimentation with native spices for the Tigers & Strawberries Spice is Right food blogging event, I’m pointing you in the direction of Cook (almost) Anything Once for info on how to use Mountain Pepper Leaf (also known as mountain pepperberry).

Related Posts

  1. The spice is right: wattleseeds
  2. The Moroccan spice blend that saved me
  3. Spice is right roundup
  4. Spiced apple muffins
  5. Spiced chocolate & cranberry biscuits

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Favourite recent quote

Posted by kathryn in Nutrition

In researching my article for Wellbeing magazine about the new RDIs, my favourite quote is from the herald. When talking about the difficulty of eating in the boundaries of the new RDIs: bq. Is it any more unrealistic than expecting bodies that evolved to eat plants and wild game to thrive on instant noodles? So there you have it, the argument in a nutshell. Yes the new RDIs mean being more careful with our diets than we currently are, yes …

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  1. What I've been cooking recently
  2. A recent breakfast
  3. What I've been cooking recently
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StumbleUpon reddit del.icio.us digg Read more No comments 25 August, 2006

Spice is right roundup

Posted by kathryn in Blogging

I love the food blogging event the Spice is Right . Each month Barbara sets an interesting challenge that encourages me to really think about a spice – what is it used for, what’s the history of that spice, does it have any medicinal qualities, how to use it in a recipe. I am a food nerd and just love all that planning, researching and thought about food. The latest challenge was to use “fresh and local” ingredients and my …

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  1. The spice is right: wattleseeds
  2. Spiced chocolate & cranberry biscuits
  3. Further uses for native spices
  4. A family spice blend in its early infancy
  5. Choosing the right stuff

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Further uses for wattleseeds

Posted by kathryn in Miscellanea

Having bought your packet of wattleseeds, here are more ideas for how to use them . . . The GI newsletter has some information written by Vic Cherikoff. It includes eight suggestions for different ways to use wattleseeds and a recipe for Sweet potato & wattleseed pudding. For more information take a look at the GI newsletter published by Sydney University:

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  2. Do you use stock?
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Fish and Omega 3s

Posted by kathryn in Fats & oils and Ethics & Sustainablity

While trying to negotiate the issue of not eating fish caught in an unsustainable way, you can add in the question of which fish contain the most Omega 3 essential fatty acids. Choice have a list in their article on frozen fish. There are also easy cooking tips here . Oh yes and the frozen fish article concludes that most brands use el-cheapo fish and are seriously over-priced, so don’t waste your money.

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  1. Omega 3s part 2: the main fish sources
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StumbleUpon reddit del.icio.us digg Read more No comments 19 August, 2006

More about calcium

Posted by kathryn in Nutrition

I realised after blogging about calcium losses in sweat I was so busy talking about the extra bit you need, I didn’t give the overall Recommended Daily Intake (RDI) . . . h3. The RDI of calcium Basically the new RDIs give a range of values for each nutrient, depending on age, sex and so on. For calcium that range is 1,000mg – 1,300mg per day. The higher second value is for men and women over 70 and females under …

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  1. The complex nature of nutrition: calcium
  2. How to get enough calcium when you don't drink milk
  3. Bone health II: the calcium debate
  4. Q & A Thursday: cow's milk
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StumbleUpon reddit del.icio.us digg Read more 1 comment 18 August, 2006

Help with incontinence

Posted by kathryn in Myths

Last week was Australian Continence Week – did you know that 67% of pregnant women experience problems with incontinence= during pregnancy and 1 in 3 women have incontinence problems following childbirth? Also incontinence is the second leading reason why elderly people have to move to nursing homes. If you combine an incontinence problem with mobility issues, then it can be hard to cope. Incontinence also affects men, although less often than women. One of the biggest myths is that there’s …

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  2. Does eating less help you to lose weight?
  3. How making stock helps me to eat well
  4. How eating vegetables will help your mental health
  5. Q & A Thursday: do low carb beers help with weight loss?

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The complex nature of nutrition: calcium

Posted by kathryn in Nutrition

I’m writing an article at the moment for Wellbeing magazine about the new Nutrient Reference Values released by the health department. A whole series of changes have been made – RDIs have gone up for some nutrients, down for others, for all different reasons. One that has increased is the RDI for calcium, because . . . we lose about 60mg of calcium every day in our sweat.  This simply wasn’t known when the old values were set. To add …

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  1. Beware the word "natural"
  2. Q & A Thursday: 7 ways to reduce PMS naturally
  3. The drought
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  5. Normal service should be resumed

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The spice is right: wattleseeds

Posted by kathryn in Dinners, Dairy, Vegetables, Winter and Recipes

Australian bush foods are always something that have intrigued me, but I’ve never really known what to do with them. This month’s Spice is Right is about using a locally grown spice in combination with fresh and local produce, in a dish that reflects the flavours of home. This month I was in the mood for experimenting and thought it was time to try out something new – a native spice. Many of the bush foods and spices are …

Related Posts

  1. The Moroccan spice blend that saved me
  2. Further uses for native spices
  3. Spice is right roundup
  4. Spiced apple muffins
  5. Spiced chocolate & cranberry biscuits

StumbleUpon reddit del.icio.us digg Read more 7 comments 16 August, 2006

You'd swear it was April Fool's Day

Posted by kathryn in Fruit

Having already talked about watermelon and it being a fruit high in lycopene (although it’s usefulness to us is questionable – see the update post here), I just could not resist this. News from the UK about square watermelons – yep you heard it, instead of being the usual spherical shape, these watermelons have clear boxes placed around them while they grow, so they end up as cubes. They were first grown for the Japanese market because they can be …

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StumbleUpon reddit del.icio.us digg Read more No comments 14 August, 2006

Del.icio.us linkroll

Posted by kathryn in Blogging

Over the weekend Richard and I did some Limes&Lycopene housekeeping – updating to the latest version of Wordpress , installing a spam filter and so on. And I now have a del.icio.us linkroll – look at the right hand sidebar, underneath the Blogroll and Health Resources. This is the latest 10 articles, blog posts and resources I’m reading. If you want to see more , then just click on the del.icio.us banner at the top of the list. At it’s …

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  1. Social bookmarking
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StumbleUpon reddit del.icio.us digg Read more No comments 14 August, 2006

Concern over bio-identical hormones

Posted by kathryn in Miscellanea

The Herald reports today about concerns over the use of bio-identical hormones – that they may increase the risk of breast and uterine cancer and also of blood clots. Bio-identical hormones are used by some menopausal women to reduce the symptoms associated with the menopause. They are usually prescribed in the form of troches, or small lozenges and are made by compounding chemists , based upon a prescription from a doctor and pathology test results. They can contain differing quantities …

StumbleUpon reddit del.icio.us digg Read more No comments 13 August, 2006

Oven-cooked potato wedges

Posted by kathryn in Vegetables, Winter and Recipes

A few posts ago I promised a recipe for home-made potato wedges. I make these a lot because I love potatoes, they’re super-easy and always work. Moreover, given that most potato wedges and chips are deep fried, these are a good low fat alternative, with only about 2.5g of fat per serving. I always leave the skins on, but you don’t have to. In this recipe I’ve tossed the potatoes in fresh rosemary, but you could use some paprika, or …

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Herbal medicine in the news

Posted by kathryn in Miscellanea

There was an interesting article in the Health&Science section of the Sydney Morning Herald this week – " The Hype Behind Herbs ":http://www.smh.com.au/news/alternative-health/the-hype-behind-herbs/2006/08/09/1154802959157.html?page=fullpage#contentSwap1 . In many ways it’s a good report and makes some valuable points. Australians spend a lot of money on complementary health products each year and, as with any industry, there are both good and bad operators and products. For consumers, faced with rows and rows of bottles, it’s really hard to tell what’s going to work …

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StumbleUpon reddit del.icio.us digg Read more No comments 12 August, 2006

Should you store watermelon in the fridge?

Posted by kathryn in Fruit and Nutrition

As you know, I love lycopene, heck I even named my blog after it, so of course I have to report on any lycopene discoveries or trivia that are out there. I read today that, according to the US Department of Agriculture, the lycopene content of watermelon is significantly increased if it’s stored at room temperature, by as much as 40%, so it’s a big difference. Personally, I love my watermelon straight from the fridge, on a hot, hot day, …

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StumbleUpon reddit del.icio.us digg Read more No comments 10 August, 2006

Where to buy cookery books in Sydney

Posted by kathryn in Miscellanea

From yesterday’s Good Living, a short article on buying cookery books in Sydney – they list: * Kinokuniya in the Galeries Victoria in the CBD * The Cookery Book in Northbridge * The Book Kitchen in Surry Hills I’ve never been to The Book Kitchen, although it sounds wonderful and I shall be down there soon. I have visited The Cookery Book, in its old Crows Nest home and Kinokuniya does also have a great range. Online I’ve always found …

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StumbleUpon reddit del.icio.us digg Read more No comments 09 August, 2006

Krispy Kreme

Posted by kathryn in Fats & oils and Junk Food

I read this week that one Krispy Kreme doughnut contains 20% of the recommended daily intake of kilojoules. Let me say that again, one little doughnut from Krispy Kreme, is the equivalent of 20%, ie one-fifth, of all of the energy you need to eat in one day. One original glazed Krispy Kreme contains 12g of fat and 835kJ, which is a lot, but not quite as extreme as the chocolate iced cream filled doughnut, which has 21g of fat …

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StumbleUpon reddit del.icio.us digg Read more 1 comment 04 August, 2006

Is Spring on its way?

Posted by kathryn in Spring

We’re into August, the weather is definitely a bit warmer and days are noticeably longer – spring (and therefore summer) are on their way! Spring is one of those times everyone re-focuses on their health, getting rid of winter colds and trying to lose those few kilos put on over winter. So why not start now? It’s lighter in the evenings so what about picking up that exercise regime? When you get home from work, pop out for a 20 …

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What to do with mushy chickpeas

Posted by kathryn in Legumes, Dinners, Recipes and Spring

They say pride comes before a fall. Having confidently talked about how good legumes are for you and how easy they are to cook – I now have to blog about what to do when you’re distracted while cooking chickpeas and end up boiling them into a mush. Whups. I was at home yesterday and foolishly thought I’d multi-task by cooking a batch of chickpeas while working. However the distractions of work, phone calls and emails, meant I forgot …

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Vaccinating against obesity?

Posted by kathryn in Miscellanea

Over half the adult population and a quarter of children in Australia are overweight and obese. We’re heading towards serious long-term health issues if solutions are not found to this problem. An easy way to fix obesity is one of science’s hot topics – here take this pill, or eat this food and suddenly you’ll be able to eat everything you want and you won’t get fat. On the front page of today’s SMH there’s a report entitled "At last …

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