Basically Bodies Nutrition

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26/05/2021

A guide to reading nutrition information panels ➰ Swipe for further info!

Save this post as a quick guide for later!

Keep in mind, foods that state health claims such as ‘less fat’ ‘less sugar’ etc are normally a marketing tactic and doesn’t actually mean they are low in these nutrients, always check the nutrition information panel and compare against similar products if you wish to pick the ‘healthier’ option.

In saying this, a balanced eating pattern is best and if there is a product you enjoy over the ‘healthy’ version, JUST EAT IT (in moderation) food isn’t just about energy, it is also for enjoyment and don’t loose sight of this.

It is important to remember that food labels are not always 100% accurate - a study conducted by Lederman, Gao & Zipper (2007) found that Sodium, fat and Sugars content in tested foods had 25% more content then declared on the nutrition information panel. This is due to the allowances in place for food labelling.

Let me know if you find this useful! 🖤

Information adapted from the AGHE and VicGov

25/05/2021

Banana & Dark Chocolate Muffins 🍌🧁

What you need 👩🏼‍🍳
- 2 large (or 3 small) Bananas, mashed
- 1 egg (see substitutions)
- 1/3 cup sugar
- 3 tbsp Nuttelex or butter, melted
- 1 tsp Cinnamon
- 1 tsp Nutmeg
- 1 cup plain flour (I used low fod)
- 1 tsp baking powder
- 1 tsp baking soda
- 1/2 cup dark chocolate chips

How to make 👩🏼‍🍳
1. In a medium bowl, mix together sugar and melted butter until smooth. Add in your egg and combine. Add in baking powder, soda, cinnamon, nutmeg and mashed banana & mix until combined.

2. Add in flour and mix until combined.

3. Set up muffin pan with muffin cases (optional) and evenly distribute mixture into 12. Top each with dark chocolate chips. Bake for 20 minutes on 180 or until cooked through.

Substitutions for dietary requirements:
1/4 cup puréed silicon tofu for 1 egg
1/2 cup dairy free chocolate for dairy chocolate

24/05/2021

Fact: Vitamin C increases Iron absorption in the body 💫

Low iron is extremely common, especially in women and leaves you feeling fatigued, low energy, short of breath, dizzy or light headed and can cause irregular heart beat.

If you are struggling to meet your iron intake and have low iron levels you may be able to increase your iron absorption by pairing iron rich foods with foods rich in vitamin C!

Plant based diets are especially susceptible to low iron and making sure you are eating vitamin c with your iron rich foods will increase absorption of non-heme (plant based) iron sources.

Food pairings for increased iron absorption ⬇️
Leafy greens + citrus fruits / guava / strawberries
Oats + strawberries
Cereal + a glass of orange juice
Legumes + capsicum
Quinoa + kale
Dark chocolate + berries
Tofu + Broccoli

12/05/2021

Vegetable lasagne recipe that you will wanna try ✌🏽save this post ❕❕

Sauce 🥫
2 carrots, grated
1 Zucchini, grated
5 mushrooms, finely chopped
1 brown onion, finely diced
3 cloves garlic, crushed
1 bottle of tomato pasta sauce
Salt/pepper /herbs of choice - I used basil and parsley

Cheese sauce 🧀
1 large tub cottage cheese
1/2 cup Parmesan , finely grated
1/2 cup fresh basil or parsley, finely chopped

Other ingredients 🍝
Lasagne sheets
Olive oil
Mozzarella cheese, grated

Side salad 🥗
Rocket
Pear, thin sliced
Olive oil
Balsamic dressing

1. Preheat oven at 180. Prep your sauce ingredients and heat a pan on stove with olive oil, fry your onion and garlic until browned.

2. Add your veggies and cook for a few minutes. Add in tomato pasta sauce, herbs, salt and pepper and let simmer for 5 minutes.

3. Meanwhile, prep your cheese sauce by adding ingredients to a bowl and mix together.

4. Prepare/grease a casserole pan. Now to build your lasagne. Place a layer of sauce on the bottom of pan. Next, a layer of lasagne sheets, then a layer of cheese mixture and then a layer of sauce. Repeat this with 3-4 layers and end with a cheese layer.

5. Cover with Al-foil and bake for 30 minutes. Remove from oven, remove foil and add 1/2 cup mozzarella cheese on top. Return to oven and bake for a further 15 minutes.

6. Allow to cool for 10 minutes before serving. Prepare your salad and serve 🥰🖤