Rebroadcast: Dancing through Sunday food specialist Bec Thexton joins me for a Q&A Part I

Join me and Bec Thexton (the creator of Dancing Through Sunday) for a pretty awesome 2 part episode of answering questions to our fans biggest food challenges.  

Q: Dhanya Samuel: Not knowing where my ingredients come from! 

• In the supermarkets in the fruit and veggie section each barcode has where it was imported from. Garlic for example usually says Mexico, China or Australia (which is more purple than the others)
• Shop at your local markets and talk to the stall holders/farmers/sellers as they will know exactly where for sure.
• Research seasonal produce for your region – more of a guarantee that it is local don’t buy an out of season product as it is almost 100% overseas or genetically modified to grow at that time of year!
• Read packets – manufactured in, some have ‘imported by an Australian company’ – means it’s made overseas.
• Health food stores usually stock more local and homemade stuff

Q: Neika Marino: I’m craving tacos bad, what could I use instead of meat to get my taco fix ? 

• Lentils can be a great replacement for anything that needs mince for example taco mix, spaghetti Bolognese, shepards pie, burger patties, moussaka etc.
• Crumbed and baked cauliflower can be a nice treat instead of chicken nuggets
• Beans beans beans! Beans can make any meal complete as it’s a good protein source
• Fake meats on the market however can be highly processed so not the healthiest but the ‘meatiest’ option.

Q: Casi Godschalx: What goes with what?

Experiment! I learnt by experimenting. But there are a few given:

• Basil with tomato
• Coriander usually with Mexican Asian influenced dishes
• Oregano/dried with pizza and pastas
• Rosemary is good with mushroom risotto, potatoes
• Paprika and chilli powder with lemon thyme on chicken breast
• Maple syrup, cumin and chilli on roast pumpkin
• Cinnamon, cumin, paprika, turmeric, ground coriander, garlic and a garam marsala can make a wild curry paste
• I learnt all these flavour combinations by experimenting, tasting, imagining and being present whilst cooking.

Q: Joe: How to use herbs? 

Again, experiment! Herbs have so many nutritional benefits and can really lift a meal. Once I learned how to, I can’t cook without them. There are 2 main types of herbs we use, soft fragrant herb variety which are your basils, coriander, parsley, dill then what we call the wood variety which is thyme, rosemary, sage and a few others.

Start with some of the easiest and most popular and focus on how to use one at a time!

Dried herbs are also good because they don’t go off – dried rosemary, chives and oregano are easy ones to start experimenting with.

Basil

Blend the slightly spicy aromatic leaves with olive oil, pine nuts and parmesan to make pesto.

Use whole basil leaves to top a tomato bruschetta, or tear and add to tomato-based pasta sauces.

Chives

Chop, then sprinkle this mild onion flavoured herb over dips, fish, chicken and salads.

Add chopped chives to omelettes and scrambled eggs. Chives is best added at the end of cooking.

Coriander

Use coriander in Asian and Middle Eastern inspired dishes.

Dill

Add the leaves to a New York style smoked salmon and cream cheese bagel.

Use dill to add flavour to dishes that feature egg, potato and fish. I love dill in potato salad or with haloumi!

Oregano

Chop this mild flavoured herb, with a slight lemony aroma, and use in tomato-based sauces or pizzas.

Sprinkle over Mediterranean veggies before roasting, or use in moussaka or lasagna.

Rosemary

This woody herb is best when added to a dish and cooked.

Add sprigs to dough for making scones, biscuits or focaccia.

Use in dishes featuring parmesan, mushrooms chicken and tomato.

Q: Carl Bischoff: over eating, not stopping at 80% so thereby overworking the digestive system

• Chew more, it will help breakdown your food better so your stomach
• Portion and size control. If you allocate a smaller amount when you show Ronsley. Don’t do other things when you are eating. Generally, don’t eat whilst watching tv, working or on the phone because you aren’t 100% present.
• can actually gauge how full it is quicker than if you wolf your food down are eating and only go back for seconds once you have finished and waited, you have given your stomach time to recognise exactly what’s in it (20 minutes) and if you really need more. Most of the time you wont!
• Smaller plate/bowl. Simple but it works!

Q: Carl Bischoff: not eating the same food, but rotating food like a hunter gatherer would…

Make a specific nutrient the focus of a particular meal for example

Find inspiration for new meals to try out on blogs, in recipe books and

If you see an obscure/unusual vegetable or ingredient at the store/

Shop seasonally! That changes with the natural progression of the

Instead of rice all the time, have bulgar wheat, faro, brown rice, making sure you get enough protein and good fats for breakfast, vegetables (micronutrients) for lunch and something else for dinner.

That will vary it nutritionally.

at restaurants! If I have a meal I really like when out I try to re-create it at home and it the best because I made it! I love home cooking.

markets – buy it! I once came home with 50 wonton wrappers and all these crazy mushrooms just because I discovered them and made a wonton soup that I once tried! I did have to watch a few ‘how to’ videos n you tube to get the wrapping down pat..

weather and seasonal produce is always at the markets.

cauliflower rice, lentils, cous-cous… the list is endless! You can really mix it up if you do a bit of research and inspiration finding.

Q: Arista Hageman: – a quick superfood meal ideas that I can prepare in advance or in under 15 minutes. I’m tired of salad and smoothies.

• I know you said you’re tired of salad but salad can be fun! I have so many recipes for salads with roast cauliflower, haloumi, farro, brown rice, lentils, roast vegetables, cheeses and even baked sweet potato ‘salads’. A salad doesn’t just have to be lettuce and vegetables to be good. You can add falafels and tzatiki and really build it up with flavour, texture, herbs and dressings.
• If you are not keen on the idea of salads you can always make collard green wraps with hummus and veggies or some sushi with quinoa or daahl with cauliflower rice. All quite simple and can be made in advance.
• Another great idea to change it up is a healthy platter with carrot sticks, cucumber, hummus, greek yoghurt, maybe some kale pesto.
• A little bit of ricotta cheese, avocado, ham/salami/tuna and olives! As you can see.. so many options! I always make myself these deli style lunches and people can’t believe it I always get jealous looks in the office. It takes 10 minutes of prep, cheap as required nutrient groups in there.

 

Resources:

Bread Alternatives:

‘Life changing bread’ to supplement the bread in your diet:

http://www.mynewroots.org/site/2013/02/the-life-changing-loaf-of-bread/

And a cracker recipe!

http://www.mynewroots.org/site/2014/07/the-life-changing-crackers/

Collard Greens Wraps 

http://dailyburn.com/life/recipes/raw-collard-greens-wrap-recipe/

Quick and healthy salad ideas:

Roast Cauliflower and Farro Salad:

http://www.dancingthroughsunday.com.au/my-blog/2014/08/roast-cauliflower-and-farro-salad.html

Butternut Squash Quinoa Salad:

http://www.loveandlemons.com/2014/09/15/butternut-squash-quinoa-salad-w-tart-cherries/

Crispy Kale and Lentil Salad:

http://www.dancingthroughsunday.com.au/my-blog/2014/01/whats-for-dinner-3.html

Autumn Roast Veggie Salad:

http://www.dancingthroughsunday.com.au/my-blog/2014/03/roasted-autumn-quinoa-salad.html

Zucchini and Grilled corn salad

http://www.loveandlemons.com/2014/07/30/zucchini-grilled-corn-salad/

Superfood meal ideas:

Rainbow Veggie Bowl

http://www.dancingthroughsunday.com.au/my-blog/2014/09/rainbow-veggie-bowl.html

Quinoa Stuffed Capsicums:

http://www.dancingthroughsunday.com.au/my-blog/2014/07/quinoa-stuffed-capsicums.html

Sunflower Seed Wrap

http://www.trialandeater.com/sunflower-wrap/

Stacked Salmon Salad:

http://www.azestybite.com/stacked-salmon-salad/

Collard Greens Wraps

http://dailyburn.com/life/recipes/raw-collard-greens-wrap-recipe/

Quick but healthier dinner options:

Sweet Potato Rosti w/ fried egg

http://www.dancingthroughsunday.com.au/my-blog/2014/09/sweet-potato-rostis-w-fried-egg-and-greens.html

Spicy Sweet Potato Tostadas:

http://www.loveandlemons.com/2014/08/25/spicy-sweet-potato-tostadas/

Wholegrain Spaghetti with creamy Avocado Sauce:

http://www.dancingthroughsunday.com.au/my-blog/2014/03/creamy-avocado-basil-wholegrain-pasta.html

Red Lentil and Spinach curry

http://naturallyella.com/2014/10/01/quick-red-lentil-and-spinach-curry/

Lentil Bolognaise:

http://www.dancingthroughsunday.com.au/my-blog/2014/07/lentil-bolognese-.html

Paleo Nasi Goreng:

http://thewholedaily.com.au/food/paleo-nasi-goreng/

Quinoa Fried Rice w/ egg pancake

http://thewholedaily.com.au/food/quinoa-fried-rice-egg-pancake-gluten-grain-free-fried-rice/

ANYTHING on this site: http://thewholedaily.com.au/food/

Simple weeknight dinners: http://cookieandkate.com/2014/14-simple-weeknight-dinners/#comment-219163

Sweets:

Vegan Carrot Cake Cupcakes

http://www.dancingthroughsunday.com.au/my-blog/2014/07/carrot-cake-
cupcakes.html