The Everyday Kitchen

A blog about food, healthy eating, seasonal ingredients and how to eat well in a busy life.

Food advice for a busy life

13 May 2013 ,08:10 3 recipes for the timid fish eater

In my latest Reader's Digest column I've written a piece called Tips for the Timid Fish Eater.

There are many, many reasons to include more fish in your weekly meals, however I find a lot of people are uncertain about how to cook fish or find the flavour and smell too strong. If this is you, then my column gives advice on where to start when you want to eat more fish.

If you're new to cooking fish, then here are three great recipes to get you started.

1. Use fish to make burgers

These Salmon Burgers from Teresa Cutter use fresh fish which is whizzed up with parsley and lemon. The mixture is then shaped into burgers, coated with almond meal and cooked in a frying pan. Serve with steamed vegetables, some brown rice and the lemon dressing that Teresa recommends. Or make them into proper burgers, by stuffing into wholegrain bread rolls, with lots of salad and a drizzle of plain yoghurt.

2. Make a simple fish stew

Jules from The Stonesoup has an easy five ingredient stew which is perfect for the fish newcomer. White fish fillets are paired with fennel and onion and cooked in a tomato sauce. It's all done on the stovetop and takes about 20 minutes of actual cooking time.

3. Healthier fish and "chips"

Another way to use fish at home, if you're a bit uncertain, is to make a healthier version of something you are used to eating. For example my fish and oven baked wedges recipe.

The fish is coated in citrus and herb flavoured polenta and cooked in a frying pan. It's then served with home made oven baked wedges and a big green salad.

How do you cook fish at home?

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22 April 2013 ,10:17 Does it matter if you eat the same breakfast every day?

By Kathryn Elliott

If you're rushing to get ready in the morning, it can be tempting to stick with the same, no-fuss breakfast every day. However you may be doing your health a disservice. Eating a variety of foods is a fundamental part of having a good, healthy diet. To put it simply, a variety of foods means you are consuming a variety of nutrients and this is the best way to ensure you are getting everything you need.

If you are already consuming a range of different foods throughout the rest of the day, then having the same breakfast each morning is not a major problem. However if you're eating tends to be more limited, then your health will suffer.

There are some easy ways you can mix up your breakfast, without adding to the morning rush. Sprinkle fresh or frozen fruit, and different nuts and seeds over your breakfast cereal. Instead of having vegemite on toast each day, mix up your toppings. Try peanut butter, or hummous and tomato. Choose a different type of bread, or have ryvitas with cottage cheese and cucumber for a change. Mix up your foods and make your breakfast just a little bit different each day. It'll stop you from getting bored and ensure you're getting the best nutrition possible.

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18 April 2013 ,13:33 Which is better for you - red meat or chicken?

By Kathryn Elliott

While chicken is known as the low fat meat, I'm not sure that title is still relevant.

Red meat can be higher in saturated fat, however lean cuts of lamb and beef are now widely available and many of these rival the low fat levels found in chicken. Moreover while chicken is low-ish in fat and contains a good amount of protein, it doesn't have a lot else going for it. In contrast red meat, as well as being full of protein is also high in the important minerals iron and zinc.

Rather than relying on chicken, it's better to eat a combination of protein sources. Include some lean red meat and fish, but also keep in mind the non-meat proteins. Vary your foods by also including eggs, nuts, leg umes, dairy and soy foods.

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08 April 2013 ,09:33 3 tips for healthier eating when travelling

By Kathryn Elliott

It's often hard to eat well when you're on the road, particularly if you're travelling for business and have little time or opportunity to seek out good food. Here are some ideas for healthier eating when travelling.

1. Self cater where possible

No matter where you're staying it's often possible to do some kind of self-catering and the more you organise your own food, the more healthy it's likely to be.

Take a bag of muesli with you and store some milk and yoghurt in the hotel fridge, to ensure a healthy breakfast.
Rather than eating dinner in a restaurant every night, try picking up a bag of mixed leaves, a tub of cherry tomatoes, an avocado, a small tin of fish, and a lemon. From this you can make a simple salad, which you can then pair with a crispy bread roll and some fresh fruit for a light, instant meal.
Jules from Stonesoup has two ways of making a salad on the road.

2. Pack healthy snacks

While it might be possible to pick healthy options at meals, sometimes it's the in-between snack options which ruin the balance, so try to take some good snacks with you.

Roasted almonds, dried fruit, a box of muesli bars, none of these will take up much space in your suitcase, but they're all healthy, low GI and filling snacks.
If you have time before leaving then you could make and pack some quinoa patties, cottage cheese muffins or banana and oatmeal cookies. Each of these can double as both snacks and breakfast.

3. Start your day with a balanced breakfast

Starting the morning with a good breakfast will set you up for the rest of the day. Just because you're travelling doesn't mean you have to pig out on a big fry-up every day, or skip breakfast.

Have some muesli and yoghurt in your room.
Pick carefully from hotel and cafe menus.
Choose poached eggs with a... Read More...

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Recent Blog Posts

May 13, 2013, 8:10 am
3 recipes for the timid fish eater
In my latest Reader's Digest column I've written a piece called Tips for the Timid Fish Eater. There are many, many reasons to include more fish in your weekly meals, however I find a lot of people are uncertain about how to cook fish or find the flavour and smell too strong.Read More...

'Be the first comment!'

April 22, 2013, 10:17 am
Does it matter if you eat the same breakfast every day?
If you're rushing to get ready in the morning, it can be tempting to stick with the same, no-fuss breakfast every day. However you may be doing your health a disservice.Read More...

'Be the first comment!'

April 18, 2013, 1:33 pm
Which is better for you - red meat or chicken?
While chicken is known as the low fat meat, I'm not sure that title is still relevant. Red meat can be higher in saturated fat, however Read More...

'Be the first comment!'

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