vital sustenance - nutritional health
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RECIPES – collected taste sensations

Latest recipes

High protein breakfast cereal recipe

What is your favourite breakfast cereal lately? I have devised a high protein breakfast cereal with moderate carbohydrates, and I have never been so excited about breakfast. Not for a long time. I serve 1/2 cup of toasted granola (recipe below) with high protein Greek yoghurt, high protein soy milk, half a handful or so of blueberries and 1 – 2 medium strawberries (sliced). It is a taste sensation. The perfect spring / summer breakfast! Ingredients 1 cup sliced almonds 1/2 cup pistachios 1 1/2 cups of rolled oats 1 cup flaked coconut 1 cup of sunflower seeds 3/4 cup... Read More

Chargrilled Cajun chicken with broccolini and salad

I am excited about my first CSIRO approved dinner 🙂 There were lots of nice surprises. Like the crunch of walnuts in a mouthful of leaves and avocado. And the amazing vinaigrette dressing. It is all about the dressing. I was simply stunned by the volume of green leaves that were part of this dinner, and I think I under measured to some extent! The recipe called for a huge bowl of rocket, cos, spinach and loose leaves, as well as cucumber. There is obviously going to be a whole heap more vegetable eating going on, but I must say... Read More

Orecchiette with cauliflower and pangrattato

It is most disappointing. Tonight I made the Orecchiette with cauliflower and black pepper pangrattato. It was an overkill on so many levels. If I had made this recipe as advised, it would have been 1000 calories per serve! No wonder they don’t advertise the nutrition information of these recipes! People would run a mile. The version that I made was just over 400 calories. The main changes that I made were to reduce the amount of oil that was used from three tablespoons to 2 teaspoons (one teaspoon for cooking the leek, onion and garlic and one teaspoon for... Read More

Vegetarian recipe remixes and plastic free July

So, my remixing of vegetarian recipes was not all that successful this week. Mostly, I just found vegetarian recipes and cooked them. The first was a cauliflower mac and cheese, which while tasty, had a lot of cheese in it. It is still nice comfort food though. If you decide to make this recipe, don’t skimp on the chives and basil garnish. I often skip the garnish because herbs are so expensive, but without it, this dish was a bit bland. It also made my joints hurt the next day, so not ideal. I cut the recipe in half so... Read More

Quinoa risotto – with mushrooms, leek and spinach

Does anyone else find risotto annoying, time consuming and difficult to cook? I have some good news. You can make a beautiful dinner of quinoa risotto, and it only takes about 20 minutes to cook! Method for quinoa risotto The basic steps are to cook 1/2 a leek and a clove of crushed garlic for 2 minutes over medium heat, then add 160 g of sliced mushrooms and cook for a minute. Then you can add 1/2 cup of quinoa and 1 cup of vegetable stock, bring to the boil, then lower heat and simmer for 12 minutes. Add 80... Read More

Remix recipe – Broccolini and chilli pasta with pangrattato

One of the things that really irks me, is the fact that restaurants and cafes serve such calorie laden food. I know that there are a lot of people who avoid them, because one meal can be 600 calories or more, and who needs it?!? I think that there should be a section of the menu for meals that are 300 calories or less. More people would eat out, if this were the case. And more people would be able to have the delightful experience of eating out more often, without eating something questionable, that is so heavy on the... Read More

Cooking as a sensory pleasure

Sometimes when you have been very intellectually active, and it has been a long day of hard work, it can be nice to get lost in something physical and something almost sensual, like cooking. It is something of a sensory pleasure to get lost in the kitchen with colours, smells and flavours of good, wholesome food. It is hard to imagine changing the gears in your mind to relax and get lost in something sensory and practical, but I feel it is the best medicine for a day of grueling work. There is something about the colours and textures of... Read More
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