Diets receive healthy boost

February 22, 2017

Delicious dinner: Tim gets a helping hand from healthy ambassadors pea in a pod and a banana (Brooke Pinsent).

Healthy Weight Week was celebrated with a sizzling cooking session in Cobram last week, with plenty of delicious smells enticing locals to change their diets for the better.

A healthy cooking demonstration was held on Thursday, with KAFs Fruit’s Tim Picker cooking up a storm.

Mr Picker, a former chef, delighted attendees with a taste of a healthy vegetable frittata, a pumpkin and lentil tagine and homemade baked beans.

Cobram District Health dietitian Brooke Pinsent said many people had engaged with the different events held during the week and were eager to ask questions about healthy eating.

She said the week had been a great success, with local stores, gyms and medical centres displaying posters and hosting events.

Three fruit and vegetable hampers filled with healthy recipes were given away in a draw thanks to Woolworths, and more than 300 nutrition information packs and more than 100 vouchers to Sporties Health and Fitness and Future Fitness 24/7 Gyms were also distributed.

‘‘The sugary drinks displays at the medical clinics were a conversation starter, with the clinics reporting that many clients were surprised at the sugar content of most drinks,’’ Ms Pinsent said.

‘‘The cooking demonstration at KAFs was very successful. This event showcased using lentils and legumes in cooking and the general comments from participants were that they felt a bit more confident in how to use these nutrient-packed beans for cooking.

‘‘Most people were aware they didn’t eat enough vegetables and were aware of the right amounts they should be eating, but lacked inspiration.

‘‘Many people said they now had new ideas on how to include vegetables into their daily intake.

‘‘There was a fantastic response from the community. I’m thrilled that so many locals supported and engaged in the event.’’

Healthy Weight Week recipes

Vegetable Frittata
 Recipe by Nutrition Australia
* 1 carrot, grated
* 1 potato, grated
* 1 zucchini, grated
* 2 eggs, beaten
* 1 Tb self raising flour (optional)
* 1 Tb parsley, finely chopped
* 1Tb chives, finely chopped
* ½ Tsp nutmeg, ground
*  Pepper to taste
*  2 Tsp olive oil
Mix carrot, potato, zucchini, eggs, flour, parsley, chives, nutmeg and pepper in a bowl.
Heat one teaspoon of oil in a non stick frypan and add spoonful's of mixture to the pan.
Flatten mixture slightly and cook for 4-5 minutes on each side or until golden brown.
Drain on absorbent paper, set aside and keep warm.
Heat remaining oil and repeat with remaining mixture.
Homemade baked beans
 Recipe by Dairy Australia
* 2 Tsp olive oil
* 1 onion, finely chopped
* 1 stalk celery, finely chopped
* 1 carrot, finely chopped
* 1 clove garlic, crushed
* 400g tinned tomatoes
* 400g tin reduced salt cannellini beans, drained
* 1 bay leaf
* 1 small sprig rosemary
* Freshly ground pepper, to taste
* 4 slices thick wholegrain bread
* 120g reduced fat vintage cheddar, sliced
Heat 1 teaspoon oil in a saucepan over medium heat.
Add onion, celery, carrot and garlic and cook for 5 minutes, stirring occasionally until the vegetables have softened.
Add tomatoes, then fill the empty can with water and pour into the pan with beans, bay leaf and rosemary.
Cook covered for 30 minutes or until the mixture has thickened and vegetables are tender. Stir through remaining oil and season with pepper.
Top each slice of toast with cheese and grill for 2-3 minutes, until the cheese is bubbling and golden. Arrange a slice of grilled cheese toast on each serving plate and spoon over baked beans.
Pumpkin and Lentil Tagine
Recipe by Brooke Pinsent
* 1 Tb oil
* 1 brown onion, finely chopped
* 3 garlic cloves, crushed
* 1 Tb ground cumin
* 1 Tb ground sumac
* 1 Tb ground coriander 
* ¼ Tb ground chilli (optional)
* 420g can diced tomatoes
* 1 Tb tomato paste, no added salt 
* ½ Tsp sugar
* ¼ cup flat leaf parsley, chopped
* ¼ cup coriander leaves,  washed and chopped
* 400g can Brown Lentils, drained and rinsed
* 600g butternut pumpkin, seeded and chopped into 2cm pieces
Heat oil in a large saucepan, add the onion and cook over low-heat until softened.
Add the garlic, cook for a few seconds, then stir in the ground spices.
Cook for 30 seconds, then add the tomatoes, tomato paste, sugar, half the parsley and coriander.
Add the lentils and chopped pumpkin, stir well, then cover and simmer for 15-20 minutes or until the pumpkin is tender.
Sprinkle with remaining parsley and coriander to serve.
Serve with couscous or rice.

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