Food Matters Tip of the Week #5

This week’s tip is all about the wonderful stuff called FRUIT.

So – for everyone who followed last weeks tip about ‘smart treats’ or ‘smart snacks’ or whatever it was, there is a bit of a hidden pitfall…and that hidden pitfall is FRUIT.  What happens is this.  All of your favorite snack options are taken away from you on your new ‘eat healthy’ kick – and in response to that, you need to find something to eat…and then you remember – FRUIT is healthy AND it tastes amazing.  And it is healthy and it DOES taste amazing.  And you should DEFINITELY eat it.  But only a couple of pieces each day.  That means two (2).  Not three (3).  And certainly not more!

First off there is the calories thing – which each serve being around 150g.  Secondly there is the sugars thing – and yes, I know it is natural sugars so these are good (yes they are!) but they are still going to generate an insulin response from the body which we don’t need happening every hour on the hour…

Lastly – we ALL know about the healthy eating guidelines which talk about ’2 SERVES’ of fruit every day.  But did you know that a piece of fruit and a ‘serve’ of fruit are NOT the same thing?  A serve equals out to a ‘medium sized’ apple/banana/pear or two small apricots/plums…I know this is confusing but please don’t confuse ‘two serves’ with ‘It is just fine to eat two watermelons’ (‘cos it isn’t!).

Want to read a bit more?  Try this:  https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit

Easy Prep for Cheat of the week

You will want fruit in your house…but get enough for everyone in the family to share ‘a little bit’ rather than buying bunches and bunches of grapes or huge bags of oranges/apples – particularly if you have a ‘weakness’ for one type of fruit or another.  If you are really clever, have a fruit bowl for each person in the house – put ‘their’ fruit in the bowl and make it a variety…to get all the micro-nutrient benefits don’t just eat two pieces per day, but eat from a diverse selection of different fruits.

Oh yeah – and be sure to wash what you are going to eat.  Fruit = GOOD.  The chemicals used to grow fruit = BAD!

Food Matters Challenge of the Week.

Two pieces of fruit – every day this week…no more and no less.  If it is grapes go with a handful, small stone fruit go with two.  Not only that, of the two pieces each day, I want you to try and eat FIVE (5) different pieces of fruit TOTAL this week.

Recipe of the Week

(In honour of this week’s FRUIT based theme, we have:)

Chicken Legs with Peaches

Watcha need.

  • 1-2 Chicken Legs per person, skin on.  (I would say ’1′ but if you want leftovers…)
  • 1/2 cup dry white wine
  • 2 tsp shredded orange peel
  • 1/2 cup freshly squeezed orange juice
  • 2 tbs olive oil
  • Some rosemary if you like it – 1/2 tsp dried will do it.
  • 2 peaches – slice them up.
  • 1 cup each of chopped red capsicum and chopped green capsicum (chop them ‘chunky’)
  • 1 ripe avocado (chop it up into cubes)
  • 1/2 cup purple onion, chopped
  • 2 tsp fresh squeezed lime juice
  • 1 tsp sea salt

How You do it?

Marinade first:

1/.  Combine wine, orange peel, orange juice, olive oil, rosemary (if you are using Rosemary) and sea salt.  Whisk well, place chicken legs in a resealable plastic bag, pour marinade over and refrigerate for about 2 hours.  Don’t leave it in more than 4-5 hours though…this is a bit of an acidy type marinade and it will start to ‘cook’ the chicken if left too long…don’t stress if it happens, it just wont taste as good.

Salsa Next:

1/.  Take the peach slices (skin ON!!)  and throw them in a bowl with the capsicum, avocado, onion and lime juice.  Mix around, cover and put in the fridge.

(If you want to add some lemongrass to the salsa for a bit of a Thai style meal, knock yourself out…personally I like adding some halved baby tomatoes and baby cucumber slices as well, but honestly, all of this stuff is up to you to be a little bit creative at some point!)

Cooking comes last:

1/.  Take the chicken out of the bag – save the marinade (you will need it later).  Place the chicken skin side down directly onto the bbq (you can use a pan if you must!)  - but either way don’t have the heat up too much – the halfway setting on my bbq does it fine.  It will take around 30 minutes or so to be cooked (yes, you will need to turn it a few times).  If the heat is too high it will be black on the outside, pink on the inside and we don’t want that – likewise if it is down too low, the chicken will dry out too much – this isn’t that tricky though…we are just bbq’ing some chicken folks! Use a spoon to ladle the marinade over the chicken every 5-10 mins throughout the process…  When you serve it, put some english spinach on each plate, a couple of spoonfuls of the salsa next and the chicken on the very top.  You might find (like I have) that it goes amazing with some sweet potato fries or if you are feeling a bit more decadent, some traditional potato salad!