Know what’s required by law

In Australia, and many other countries, it’s a legal requirement for packaged food to be labelled with common allergens, but what does this mean for food served in a restaurant or cafe? Well, FSANZ states that following a customer request, the outlet must verbally or in written form tell the diner about the presence of the top allergens in their food or dish along with gluten containing grains (wheat, rye, barley, oats).  This involves careful label reading as ALL compound ingredients with these foods substances must be declared, even if they are used as a food additive.  So every kitchen needs a menu management system to flag allergens accurately, including asking suppliers of raw ingredients for specification sheets.

Plan ahead

The chefs and front of house staff we have trained are hungry (pardon the pun) for information and we can not speak highly enough about their level of care and interest.  They are a little wary of us dietitians at the beginning, but soon realise that we speak their language. They are even keen to learn about low fructose /FODMAP diets and more! We love that our clients such as Crown Melbourne appreciate that the influx of special diet customers is not slowing down and they are investing resources in training and allergen policies and new procedures.  BUT.  As a diner you need to respect that allergen management is not part of standard foodservice training or knowledge and many are working fast to get up to speed.  If you plan to eat out and have a special diet request, please phone ahead or notify staff when you make you’re booking.  You may like to send in and always carry a chefs card that outlines what’s on and off your menu.  This is also a great tool when travelling as you can have it translated into another language.

Dissect the menu

The biggest risk to diners with severe food allergies comes from the presence of trace allergens that are not necessarily ingredients in a dish.  They’ve only made it into the dish due to cross contact also called cross contamination or cross transference.  If you order a gluten/wheat free pizza and the server uses a common pizza wheel to cut your slices, the pizza is no longer gluten free.  A wiped down knife that’s been used to cut fish can transfer trace allergens, if then used to cut vegetables for a salad.  And the list goes on.  So FOH staff and the kitchen need to be vigilant in controlling the environment to minimise this risk.  On our study tour to the USA we’ve seen facilities that dedicate a whole station and equipment to special diet requests only.   And luxury hotels with a separate rotating toaster on the breakfast buffet just for gluten free breads, so not even a crumb of toast will cross contaminate.    There are many planning tools that really can help kitchens set up new policies and procedures.  As a special diet diner we recommend you avoid any buffets and be prepared to to help dissect the menu.  Ask to speak with chef and get down to details.  What soy sauce do you use, wheat based or not? Is the same deep fryer used for chips and fish?

Seek expert help

There are some helpful resources we recommend for food-service outlets to start the planning process towards effective allergen management:

1. The new resource Be Prepared Be Allergy Aware Kit 2011 developed by Anaphylaxis Australia and NSW Health.

2. Anaphylaxis Australia’s Food Allergen Kit for Food Service available for purchase here.

If you’re a person with a food allergy we hope you will spread the word and print a copy of the free resource for your corner cafe.  If you’re a chef or food-service operator and would like to chat to us about consulting services.  Just contact us.  We promise, we don’t bite. How about you lovely readers? Have you got a question? Or a practical tip or hint to share? How can we all become more allergy aware?

About our expert:

Simone Austin is an highly experienced accredited practising sports dietitian with over 16 years experience. She currently works with AFL team Hawthorn, rugby league team Melbourne Storm and A League soccer team Melbourne Heart, together with Olympic swimmers.  Her broad experience has also included past work with the Australian Cricket Team, Western Bulldogs and Melbourne Rebels rugby union as well as community nutrition and health promotion, private practice, aged care and working in the complimentary medicine industry. Simone was the consultant dietitian to Hydration Pharmaceuticals on the launch of Hydralyte Sports featured in this post.

It can be confusing for most people to know what drink is suitable to replace the fluid and nutrients you need when exercising.  Not everyone has access to a sports dietitian for tailored advice like my footy players.  The balance can get even more tricky when you consider other goals, like weight loss.  Will a sports drink help your efforts or can the extra kilojoules hinder your weight loss goals, and cancel out that hour in the gym or on the road?

Water works?

The question many people ask themselves is should I just be drinking water?  As it doesn’t have any kilojoules or calories in it. Water is a suitable fluid most of the time and should be your main drink of choice.  However, to aid optimal hydration, fluids containing electrolytes with carbohydrate (glucose) are better for durations longer than 60-90minutes.

What levels?

Clinical studies have found carbohydrate and electrolytes such as sodium (salt) and potassium will provide more effective and rapid rehydration than water alone.  These electrolytes will allow you to retain fluid more effectively, and assist in reducing the continual visits to the toilet with water seeming to go out as fast as you are putting it in!

Most people reach for a standard sports drink for electrolytes and carbohydrates (around 7% sugar content), but there are other options.  In reality in elite sport we constantly tweak and tailor the levels and hydration needs to each person at different times.  Because there is considerable variability in sweating rates and sweat electrolyte content between individuals, customised fluid replacement programs are recommended.   Individual sweat rates can be estimated by measuring body weight before and after exercise.

Research has shown that drinks with high sugar concentrations may lead to unpleasant feelings of fullness and delayed emptying of the stomach and are not needed during many forms of physical activity. So another choice for hydration that won’t expand the waist line and cause an upset stomach, is an electrolyte drink such as an oral rehydration solution that is lower in sugar, preferably around 2%.  Hydralyte Sports is a new offering that ticks the boxes and provides only 192 kilojoues per 600mL serve compared with a typical sports drink of 780kilojoules per 600mL.

Hyrdalyte Sports is available in orange and lemon lime flavours and comes in single serve sachets to mix with water.  5 pack RRP $19.95 or 12 pack RRP $39.95 from leading pharmacies in Australia.

Reference: American College of Sports Medicine Roundtable on Hydration and Physical Activity: Consensus Statements Douglas J. Casa, PhD, ATC, FACSM*, Priscilla M. Clarkson, PhD, FACSM, and William O. Roberts, MD, FACSM ACSM Current Sports Medicine Reports 2005, 4:115–127

Editor’s comment:

Thanks Simone, it’s been lovely catching up with you.  I’m sure our Scoop audience have a sports question or two for you?  Do you lovely readers? This is your chance to speak to one of the best, so drop us a comment below.

About our expert:

Camilla is a graduate dietitian from the University of Newcastle and the April Scoop Sub of the Month. She is currently undertaking an eight week project at Nestle working with the Brand Nutritionist and has recently completed a course in Social Media Marketing.  Check out her bio here.

Go fish

There is a lot of talk around the health benefits of oily fish – and for good reason! As you probably know oily fish are rich in omega-3s, an essential fatty acid, best known for heart health protection. But omega-3’s also protect the outer covering of brain cells from degeneration so that optimal levels of serotonin can be achieved. Serotonin regulates mood and helps to maintain a regular sleep cycle. So make sure you get 2-3 fish meals a week all year round.  I love tuna and salmon steamed, baked, tinned or in sushi. Yum.  A symposium by the Omega-3 Centre, Mental Health, Cognition and Omega-3s, gives interesting insights into where the science is heading, if you’d like to read more.

Ode to oysters

Oysters are one of the richest natural sources of zinc. Increasing zinc in your diet can boost mood and improve mental function. Napoleon Bonaparte loved oysters and would reportedly eat several dozen in one sitting. He must have been one happy fellow (or just a bit of a lush).  Wouldn’t you love to rock up to the Oyster Shuck Truck to get your fill? Source: thesweetestoccasion.com via Emma on Pinterest

Time for turkey?

Turkey is rich in the amino acid tryptophan which is used by our body to make serotonin. It is also very low in fat and makes a nice change to chicken. Have you seen Ingham’s new turkey cuts including super lean steaks and mince?  They also have some fab recipes like this Turkey Breast Steak with Caper Sauce or Minced Turkey with Black Bean Noodles.

Spinach for inner strength

Folate, or folic acid, is one of the B group vitamins which help to improve mood and cognitive function. A study involving 9670 participants from the SUN cohort found significant positive association between low folate intake and the prevalence of depression in men. But rather than rushing into supplements, the UK Mind Guide to Mood and Food recommends you go for whole foods first and see a nutrition expert for assessment. I love some wilted spinach on wholegrain toast which provides about 160ug (40% RDI) folate. Or how about salad in a jar with baby spinach leaves?

Harness wholegrains

You don’t want to be near me when I’m hungry. I’m not very nice. Nasty even. Have you seen the Snickers ad with the slogan “you’re not you when you’re hungry?” Spot on Snickers! But don’t reach for a quick fix.  Control your appetite with low glycemic index (GI) wholegrains like rye bread which steadily releases glucose and helps to keep your mood in check. Wholegrains are also an excellent source of the B group vitamins including thiamine, B6 and B12 which are known mood-boosters.

Go Grains Health and Nutrition commissioned a national study tracking the consumption of grain-based foods over a 2 year period (2009 – 2011).  “Over the past two years, our consumption of bread, breakfast cereals, pasta, noodles and rice has declined while mixed meals, takeaway foods and snack bars have increased. Almost one third (28%) of grain-based food intakes currently come from mixed meals and takeaway foods, cakes and pastries” said Robyn Murray, CEO of the renamed Grains and Legume Council.  Worryingly, the study also highlighted a misconception that consumers, particularly young (15-24 year old) females, believe consumption of grain-based foods may contribute to weight gain. This could be putting their health and wellbeing at risk by missing out on essential nutrients.

D day?

Regular exercise and sleep are also very important for our mental health. Outdoor exercise exposes you to sunlight and increases your vitamin D levels. Vitamin D helps stabilise mood, improve cognitive function and prevent fatigue. But if you can’t face the chilly air for an outdoor run, even just sitting outside during your lunch break will be beneficial. Check out the Scoop post on vitamin D including food sources, plus the best way to strike a healthy balance with vitamin D and get your little ray of sunshine.

Last Bite

Fad dieting, junk food, sugar binges, alcohol and too much caffeine are also not good for our mental health. I’m ashamed to admit I’ve done all of these things. So to finish off let me share some of my “inexperiences”.  To complete uni assignments I would often fuel my brain with coffee and lollies which would send me into a typing frenzy! For about 10 minutes. I would then spend the next 2 hours panicking, crying and being generally unproductive. I’m all for a little sweet treat, but you can certainly have too much of a yummy thing. Source: rowhousenest.com via Emma on Pinterest

The bottom line? There is no quick fix. Strike a healthy balance and your good mood is more likely to follow.

Editor’s comment:

Thanks Camilla, it’s been great having you on board this month and sharing social media tips. Your food mood hints are very helpful.  Mental health is a serious matter, that is not talked about enough. And the winter blues or seasonal affective disorder is a recognised medical condition. If you are feeling down or think that you have an unusual mood swing or reaction to certain foods, make sure you talk to a health professional.  Make an appointment with your GP who may refer you to see an Accredited Practising Dietitian or a Psychologist.  But how about you lovely readers? We bet you have some fab tips to survive the cold months? I’ll admit to wearing my training gear to bed as pjs to avoid the 5:30am freezing cold undress.

About our expert:

Emily Houlahan is an APD passionate about good food and healthy living. Emily has recently completed a 12-month nutrition cadetship with Dairy Australia and is the new Communications Coordinator of Chobani Australia. Beside being a lover of dairy foods and social media, Emily’s interests lie in nutrition communications and sports nutrition.

Abstract numbers are absent and words take a backseat to pictures in this non-prescriptive approach to weight-loss by APDs Justine Hawke and Sally Johnston. As its name suggests, Spoons for Thought promotes mindful eating by using teaspoon measures to give tangible meaning to grams of fat, saturated fat and sugar (where 1tsp = 5g) contained in everyday foods and meals.

I got in touch with our APD friends, Justine and Sally to congratulate them on their new book and asked them to share these insights with you:

Why Spoons for Thought?

Much of the fat and sugar we consume is hidden in our everyday foods and meals. We developed Spoons for Thought to provide a meaningful way to look at the food we choose to eat and help you to make informed choices by identifying where this fat and sugar is found. With this information at your fingertips, you can make simple dietary changes to become healthier and reduce your weight.

Many people would know that you, Sally, specialise in providing nutrition advice to bariatric (weight loss) surgery patients. So who is the target audience of Spoons for Thought?

Sally: I find myself regularly educating my clients that bariatric surgery is not magic. Good food choices and regular physical activity must accompany bariatric surgery to not only lose weight, but maintain weight loss long term. Spoons for Thought has been an excellent addition to my individual consultations, providing a new way to inspire change in my clients.

Spoons for Thought is for anyone who is sick of fad diets and looking for a simple, sustainable way to lose weight. It can also be useful for those who may not need to lose weight, but improve their food choices. For example, it can assist people with heart disease identify foods high in saturated fat and those with diabetes identify sources of excess sugar.

What do you hope to achieve through Spoons for Thought?

Spoons for Thought offers a transparent way for people to understand the food they eat. The key principles of a healthy diet include reducing excess fat, particularly saturated fat, excess sugar and salt. The high impact images throughout enable the reader to identify sources of these in their diet. In addition, the practical tips provide ideas for simple swaps that can be made to improve their intake. We are not advocating a ‘no spoons’ approach, but more inspiring positive change.

My Thoughts

I love the premise of Spoons for Thought – that small changes can make a big difference to kilojoule intake and weight. It’s something we dietitians tend to harp on about. The authors have gone one step further to creatively translate that message into a language of teaspoons, to give tangible meaning to the weight-loss story.

At first glance the different coloured teaspoon symbols might appear confusing but with some guidance from the key in the opening pages, all makes sense. From here on, Spoons for Thought serves up core food groups, drinks, ‘extra’ foods such as snacks and ‘miscellaneous’ foods such as sauces. And since almost half of all meals are now eaten outside the home, just as important are the pages dedicated to dining-out and take-away foods, including multicultural cuisines.

While the focus on negative nutrients is a limitation of the book, simplicity is its strength. Text is kept to a minimum and the authors have done well to explain complex nutrition concepts using simple language. Images of food are accompanied by their respective teaspoons of fat, saturated fat and sugar on uncluttered pages. The images are not life-size but depict the food or meal as normally prepared, with serving sizes noted in cups or grams. Foods high in salt (greater than 500mg/100g as per Heart Foundation guidelines) are highlighted by a salt-shaker symbol.

I’ll be honest; Spoons for Thought is not for everyone. If you’re looking to drop a couple of dress-sizes before your school reunion next Friday, this is not the book for you. You’ll find no meal plans, set target numbers or food deprivation exercises in Spoons for Thought.  It does not tell you what to eat to lose weight.

What Spoons for Thought does do is teach you how to make healthier food choices – which I believe is a more valuable lesson. It offers healthy practical tips, guidance on “finding teaspoons in food labels” and examples of balanced meals. And the best feature of Spoons for Thought is the simple visual guide which makes obvious the better choice amongst comparable foods. In this way, Spoons for Thought encourages the removal of enough teaspoons of fat and sugar to make a difference to your weight, without forcing you to give up the flavours and meals you enjoy. Bon appétit!

Editor’s comment:

Thanks Emily and huge congrats on your new position.  I love seeing dietitians publish credible resources and I think Spoons for Thought would be a great addition to anyone’s library.  Copies of Spoons for Thought can be purchased individually or in bulk at www.spoonsforthought.com.au We also have one copy to giveaway to a lucky reader.  So please drop us a comment below, telling us why you’d like to win the book.  Entries open until 5pm Wednesday 2 May, 2012 AEST.

Rhubarb rhubarb

The pressure was on to do something interesting. Not a crumble. And not a fool.  That would be a bit foolish as most people know those recipes from their granny. I seriously contemplated adapting this recipe (below) for Rhubodka from thekitchn.com via Katie on Pinterest. How pinteresting is that pic? But I couldn’t weave in the nutrition angle? Anyone?

I checked The Flavour Thesaurus and not surprisingly found very few savoury recipes apart from a rhubarb and vinegar sauce to serve with oily fish like grilled mackerel. But oh, then I found THIS very modern take on rhubarb below and only wished I was so clever to pair Cornmeal Crusted Fish Tacos with Rhubarb Salsa.

Rustic Rhubarb and Apple Bread

Sticking with the original comfort food theme and plenty of time at home, Miss 9 and I decided to do a very long and “boring” mum little bread baking without a breadmachine, but using the KitchenAid Dough Hook and Recipe Tips.  And let’s just say I have a heightened respect for bakers.  This is a very *ahem* rustic fruit loaf, that my kids said was too healthy tasting and all raved over Miss 9′s Brownies instead everyone loved.  It’s yummy toasted and spread with a little berries and honey, for afternoon teatime or breakfast and the weekend papers.  The addition of quinoa flakes and grated apple make a fab fibre boost. I will try the recipe again with the addition of little more fruit, or craisins or nuts and perhaps a brown sugar crumble topping to get the kids over the line excited. You can view and print the full recipe here: Recipe Redux Rustic Rhubarb and Apple Bread.

Giveaway time

We have another hot, new cookbook to giveaway this month. Antonio & Lucia – Recipes and Stories from my Australian-Calabrian Kitchen by Ricardo Momesso. It’s filled with the most divine photography and rustic recipes and very helpful tips on preserving, including that olive recipe I’ve been hunting for.  So if you live in Australia, make sure you leave a comment below that screams “pick me”.  Entries open until 5pm Monday 30 April AEST.

Check out the full ReDux roundup

World Vision Blogger Ambassador

I’ve chosen to work with a group of nine other amazing blogging women (and one hubby) on the first blogger ambassador program for World Vision.  So get set to hear more from me on important issues in coming months.  All of us bloggers had a huge list of questions about World Vision as an organisation. And all of us were blown away at our briefing meetings.  We listened and heard straight answers on things like admin costs and child sponsorship programs.  But most of all we felt it.  It’s hard to articulate but any scepticism vanished after listening to World Vision staff like Joy and Richenda.  Kelly from Be a Fun Mum summed it up best in four powerful words here in her first World Vision post: Honesty. Voice. Heart. Commitment.

And then we SAW it.  Oh my did we ever. As one of our bloggers, the ah-mazing Eden Riley from Edenland was flown to Niger in West Africa just days later to report on the emerging food crisis.  And let me tell you these children and families are hungry and have more than enough issues on their plates. I was shallow breathing with anxiety the whole time Eden was away and hanging by the twitter stream #edeninniger and her amazing posts. I knew she would handle it in her rockstar style. But that type of trip is life changing and confronting, never the less.  And low and behold. From a virtually unknown mainstream news story, she generated huge awareness including this live interview on Ten’s Breakfast Show – see the video HERE (it takes a little time to buffer).

And I for one, was very pleased she paved the way.  Sorry Eden, but I am.

So how about you?

Right now, this moment you can make a difference.  You may like to:

1. Read the posts and spread the news about the food crisis in West Africa here on Edenland.

2. Grab a badge for your blog sidebar like I’ve done to raise funds for West Africa or support other World Vision projects.

3. Get to know my fellow blogger ambassadors: Annabel from GetInTheHotSpot.com Eden from Edenriley.com Kate from Picklebums.com Kelly from BeAFunMum.com Lisa from NewLifeOnTheRoad.com Maddie from Lilmagoolie.com Jasmin from WonderWebby.com Serena from Retireyoung.com.au with hubby John and Louisa from LouisaClaire.com

4. Think about causes that mean something to you.  RT their messages on twitter NOW, spread their news on facebook and look out for online volunteerism.  Social media for social good is ramping up and there will be plenty of chances to use your voice and reach.

I took the easy road in my first official capacity and guest blogged here on Just B. about choosing fair trade chocolate at Easter and supporting World Visions work to stamp out child trafficking.  It felt a bit lame.  As Eden reels from what she experienced, I talked all cute and sweet. But I know my time to share the hard stuff with you will come too.  Are you up for that?

About our expert:

Jessica Tzvetkoff is the March Scoop Sub of the Month and a qualified Nutritionist currently completing her Masters in International Public Health. She loves her job as a Coordinator of Healthy Lifestyle Programs and resides by the beach in Hervey Bay, sunny Queensland.  Jess believes the secret to living a healthy life is simple: Eat authentically, move naturally and laugh often. Jess has been working with us on her brand new facebook page Mishi Nutrition to help other Gen Y’s do just that.  Make sure you “like” it whatever your gen.

As a Nutritionist and a Gen Y baby, I find both my working life and social life largely consumed by talking about food. And when I’m not talking about food, I’m tasting food and when I’m not tasting food, I’m reading about food. My generation is at the forefront of the way the world sees food. That is, food consumption as a trend, not just a necessity. Through researching the topic of food trends, I found a number of interesting documents including Food Forward 2012 and Connected Cooking in which I used as the base for this article.

The discerning diner

Consumers want to know where their food is coming from. In the age of more, they’re demanding more than just food from their plates, and their opinions are driving corporate social responsibility. Documentaries such as Food Inc. and books like Eating Animals have engaged consumers in what is now known as the ‘paddock to plate’ or the ‘pasture to purchase’ phenomenon. Story-telling in brands is very attractive to consumers and has become a marketing strategy for food manufacturers and restaurateurs alike. A shift toward eco-eating has seen an increase in demand for sustainable consumption through the likes of organic products, free-range eggs, plant-based milk alternatives and the locavore trend (eating food that is produced locally), to name a few.

Through both research and anecdotal evidence, this is my top 11 of what’s in and what’s out in nutritious food in early 2012.

Are you in or out?

Chickpeas are out, edamame is in

Edamame are soybeans and are available fresh or steamed and salted from most Japanese restaurants and frozen from Asian supermarkets. Edamame is high in protein, fibre and folate and is a wonderful, low kilojoule entrée or even great as a shared plate. Source: witandwhistle.com via Emma on Pinterest

Algae is out, seaweed is in

No longer just for sushi, seaweed can be found sprinkled through salads, layered on burgers and sitting atop stir fries. The great news about seaweed is that it’s readily available, affordable and depending on the variety, can be a good source of protein, calcium, fibre, omega 3 and iodine (to name a few). Pick a pack up from any Supermarket or Health Food store.

Macarons are out, cake pops are in

Although macarons and cake pops are not a health food as such, their aesthetic alone is satisfying and they’re portion controlled – making it harder to overindulge. Check out the link on how to make your own cake pops!

Boutique beer is out, boutique cider is in

Boutique ciders are taking the world by storm and despite not a great difference in kilojoule content between beer and cider, new flavour combos such as Wildberries Cider from Rekorderlig keep the taste buds happy. Always remember: moderation is the key.

One-stop-shops are out, buying from the source is in

Have a look at Scoop’s Urban Forage Pinterest Board for ideas on how to become a food forager in your local area. Convenience is out, adventure is in!

And on the restaurant front….

Degustation is out, share plates are in

Eating healthy portions whilst sharing with loved ones – isn’t that what pleasurable dining is all about? Share plates allow you to taste more of the menu and slow down your eating too!

Expensive restaurants are out, relaxed casual dining is in

Just take a look at one of my faves,  Jam Jar in Brisbane’s West End.  It epitomises casual dining and is perfect for Gen Y food-lovers.

Mexican and Japanese stand-alones are out, Asian and South American ‘fusions’ are in

Cross-cultural cuisines are making a come-back, so expect to see traditional Asian dishes served with ancient South American grains and vice versa.

The term organic is out, whilst artisanal, pure and authentic is in

Have a look at the menus at your local and the emerging food brands marketing strategies to see what I mean.

Food processors are out, Thermomix is in

If you’re lucky enough to have purchased a Thermomix already, you should check out Dani Valent’s book ‘In the Mix: Great Thermomix Recipes’. From Beetroot Risotto to Avocado Ice Cream, is there anything the Thermomix can’t do?

Meat-based meals are out, vegetarian-based meals with lean meat are in

Expect to see a greater emphasis on fresh, crisp veggies at restaurants, served with smaller portions of meat or meat as a ‘garnish’. This can be a positive shift towards healthier living, making it easier for busy Gen Y’s to get all their veggie serves in when out-and-about.

 

 

Editor’s comment:

Thanks Jess, it’s been great having you on board this month.  I was actually interviewed for the Food Forward 2012 research and love seeing the trends evolve.  So which eating style will you be coveting lovely readers and which ‘it’ food will you be flaunting? What ever it is, make sure you’re not just using food choice as a status symbol, but are embracing a complete healthy lifestyle.

About our expert:

Dietitian Sarah Leung is the founder of Healthy Energy in Melbourne and has a mission to assist people to achieve their health goals through food. Sarah is interested in weight management and sports nutrition. She also loves sharing her cooking tips with her clients to help solve barriers to making positive changes.

In my short two years of dietitian life, I have been constantly exploring what I love to do everyday within this career as I believe you can never go wrong doing what you are passionate about and in the last year, I think I have found my love – cooking!

Thinking back to childhood, for safety reasons, I remember my parents didn’t let me go into the kitchen before I was 12 years old. I wasn’t a big fan of reading, computer games nor watching television but I was always interested in ‘making things’. My first bread baking experience was when I was 8 years old, sneaking into the kitchen while my parents were at work (we were supervised). I mixed together any ingredients I think it would work for baking bread e.g. flour, sugar, salt, water, milk, butter making it into a dough and put it in the oven… I didn’t have a recipe nor did I know what proofing a dough means, the result was obviously disastrous! My dad came home from work looking at my half burnt rock hard bread, took a bite and said ‘ummm, not bad!’. The rest of the bread made his snack for the week and no one else (not even myself) touched it! Ever since that incident I tried very hard to make my food products edible so that my family (especially my poor dad) doesn’t have lie to me if it was a disaster!

Cooking has really became a very important part of my life in the last few years. Many people may think that cooking is stressful, messy and difficult but for me it is a form of relaxation. When I cook, I am looking forward to the end product and putting a smile (or not sometimes) into people’s faces after trying my food. I am grateful of being a dietitian because I know I can use the knowledge of nutrition and combine that with my love for cooking to help people. I love taking cooking classes and learning new skills like my recent Soba Noodle class in Japan. I will continue cooking to bring joy, happiness and health to the people I serve!

Recipe ReDux Vietnamese Honey & Lemongrass Pork with Vermicelli Salad

This is such a beautiful and refreshing dish but just be mindful that the fish and soy sauce quantities are fairly generous (and that’s after I already modified the quantity) and therefore quite high in sodium. Make sure you go easy with the sauce!

Ingredients (serve 5-6)

pork shoulder 500g, thinly sliced

coriander, 1 tablespoon

lemongrass, 1 stalk, sliced

garlic, 2 cloves

shallot 1 small

honey 1 tablespoon

fish sauce 1 tablespoon

soy sauce 1 tablespoon

pepper 1 teaspoon

vermicelli noodle 5-6 serves

crushed peanuts, 2 tablespoons

Pickled carrot and cucumber

carrot, 1 medium, cut into batons

cucumber, 1 medium, cut into batons

white rice wine

brown sugar

Dipping sauce 

fish sauce 1/4 cup

brown sugar 1/4 cup

warm water 1/4 cup

fresh lime juice 1/4 cup

chopped chili, chopped

Method

Use a food processor, mix and mince coriander, lemongrass, garlic and shallot.  Combine the minced herbs with honey, fish sauce, soy sauce and pepper into a medium mixing bowl.  Mix sliced pork into the marinade, cover in clear wrap and refrigerate for 30-45minutes minimum.

Place carrot and cucumber into a mixing bowl, pour white rice vinegar until vegetables are covered.  Stir in about 3 tablespoons of brown sugar or adjust sweetness to your liking

Cook vermicelli noodles in boiling water until soft and cooked.

Grill pork slices on a grill pan under high-medium heat for 2 minutes on each side.

Arrange serving bowls with vermicelli noodle, pickled vegetables and grilled pork slices. Sprinkle crushed peanut and coriander for garnish, serve with dipping sauce.

About our expert:
Kathy Usic is an Accredited Practising Dietitian passionate about good food and good health. Originally trained as a Home Economics teacher as well as owning and running a café, Kathy made a leap of faith into the world of dietetics over 20 years ago. She has worked in public health as well as with food companies supporting wellness and culinary initiatives. Kathy has recently managed a research program for Burgen and CSIRO and supported this Expert Roundtable.

We now know clearly that not all fibres are created equal. Soluble and insoluble fibres are what we commonly think of ‘roughage’. But it’s the third and sometimes forgotten fibre, ‘resistant starch’ that is now gaining more recognition for its health benefits – particularly in the defence against cancer development.

As a result of this growing evidence, a CSIRO study was sought to establish the health benefits of eating wholegrain Bürgen® Rye bread, which is enriched with resistant starch. The study found that a number of beneficial changes to bowel health including increased faecal bulk, increased levels of short chain fatty acids and toxin excretion as well as a significant increase in the levels of potentially ‘good’ or beneficial bacteria. These were exciting findings and confirmed the role of gut microbiota (bacteria), which have multiple beneficial effects on large bowel health.

Following the study, an Expert Roundtable, with representatives from The Gut Foundation and CSIRO as well as APD Karen Inge, reviewed latest data and advice on diet and digestive health. Their recommendations highlight the need for healthcare professionals and consumers to recognise the different roles three dietary fibres – soluble and insoluble fibre and resistant starch – play in the diet.

So why aren’t we getting enough resistant starch?

In Australia, unlike say, the Nordic and European countries like Sweden and so on, we’re less accustomed to eating rye bread, cold cooked potatoes and cold cooked pasta which are good sources of resistant starch. And as recent research has shown, many people are cutting out carbohydrates like breads and pasta for weight loss and as a result, missing out on the vital variety of fibres.

The third reason Australians could be missing out is due to a ‘fear of fibre’ – but if you increase fibre intake gradually and spread it across mealtimes, you’ll minimise, if not eliminate, any discomfort with gas, bloating and unusual noises!

As a healthcare professional, I believe the Expert Panel recommendations are simple yet powerful changes. They promote large bowel health, may lower risk of developing colorectal cancer, and help alleviate day-to-day complaints like constipation, bloating and haemorrhoids.

So what did the expert roundtable recommend?

Target high risk consumers: dieters; breakfast skippers; carbohydrate, gluten or wheat avoiders (often young women), people with Coeliac disease and older Australians;

Emphasize the importance of eating the right combination of fibres – an easy message is ‘try a fibre threesome’ in referring to soluble and insoluble fibre and resistant starch;

Address misconceptions or ‘fear of fibre’ and encourage patients to obtain it from grain foods such as bread high in fibre and resistant starch, since fruit and vegetables alone are not adequate sources;

Advise patients to make gradual changes to dietary fibre intake as well as increasing water intake simultaneously for best results;

Help patients understand what’s normal for stool size and frequency, gas and bloating – refer to Bristol Stool Chart (indicates 7 types of stools, with type 4 & 5 being optimal); and

Provide patients with eating plans and practical, informative resources – healthcare professionals can access resources including the Bristol Stool Chart here on the Burgen website - or use smart phone apps to monitor improvements i.e. getting from a 1 to a 4.

Editor’s comment:
Thanks Kathy, very interesting.  I love the Bristol Stool chart and even use it at home with my kids now!  Just as fats gained more awareness about the benefits of different types in the late 80’s, fibre is now gaining better awareness that it’s not just the amount but variety that is equally if not a more important message.  How about you lovely readers? How do you get your fibre fill? Got a filling fibre recipe to share? Have you got a question for Kathy?

Firstly, a lawyer, now high profile weight loss author, has just launched his second book to a fair share of controversy.  Not so much that this is another diet book stemming from an over-enthusiastic personal success story.  But that the underlying marketing tactic seems to be to trash my profession? Isn’t that rude I hear you say?

Anyway, that’s all the column inches I’m devoting to that one…not even one linky, sorry.  I could go on about evidence based science vs. cherry picking research, my distaste at demonising foods and breaking down the multifactorial disease of obesity, into one simple “saviour” behaviour, for ALL.  But I have so much more important things to tell you.  After spending the week with some of the top chefs in the world at the Melbourne Food and Wine Festival, you may be surprised to hear from this dietitian, that they well and truly speak my language:

Ben Shewry – Attica Melbourne

Ben is one of the those deep thinking kind of men that, at times, suffer for their art. A founding member of the new breed of humble, sharing and caring chefs, he’s making shock waves around the world.  They’ve resonated with Rene Redzepi from the current world’s best restaurant, Noma in Copenhagen, who also has the same philosophy.   No longer are niche purveyors and suppliers kept secret, but instead celebrated and shared so they too can grow and prosper.  Ben has a deep environmental empathy and mourned the day he realised that he MUST remove a large finned, non-sustainable fish from the menu.  It was the right thing to do.  His team makes the most of the environment and forage around in laneways and beaches for edibles, like salt bush or kelp, that we walk by.  They support my faves Melbourne City Rooftop Honey, helping keep our food supply alive through pollination.  They encourage farmers to have polycultures and be proud of their produce.  And they replaced large finned fish with local, sustainable Sea Bounty mussels (another fave) and have been singing their praise ever since.  Why is this important? If the top restaurant in my town or your town talks, people listen.  And that means more good food.  More local, quality food and a healthy food supply, for you and me, for a very long time.

If you have trouble viewing this video, please jump back to the blog.

Rene Redzepi – NOMA Copenhagen

Other chefs echoed this philosophy like Massimo Bottura and even David Chang, but no one louder than Rene Redzepi who I had the pleasure of hearing speak for the second time.  Rene’s enlightened moment was the idea of distilling nature onto a plate. To show the guest where they are in the world.  He has taken his philosophy one step further, along with gastronomic entrepreneur, Claus Meyer, in the Nordic Manifesto and the Nordic Food Lab.   In which the essence I believe, holds our best chance of a healthy food future.

1. To express the purity, freshness, simplicity and ethics we wish to associate with our region.

2. To reflect the changing of the seasons in the meals we make.

3. To base our cooking on ingredients and produce whose characteristics are particularly excellent in our climates, landscapes and waters.

4. To combine the demand for good taste with modern knowledge of health and well-being.

5. To promote Nordic products and the variety of Nordic producers – and to spread the word about their underlying cultures.

6. To promote animal welfare and a sound production process in our seas, on our farmland and in the wild.

7. To develop potentially new applications of traditional Nordic food products.

8. To combine the best in Nordic cookery and culinary traditions with impulses from abroad.

9. To combine local self-sufficiency with regional sharing of high-quality products.

10. To join forces with consumer representatives, other cooking craftsmen, agriculture, the fishing, food , retail and wholesale industries, researchers, teachers, politicians and authorities on this project for the benefit and advantage of everyone in the Nordic countries.