Thursday, 28 February 2013

Grilled Snapper with Potatoes

For those of you that enjoy fishing - this is one of our family's favourite recipes. 

Grilled Snapper with Potatoes

2 tsp dried, oregano or 2 tbsp oregano, chopped
2 tbsp parsley, chopped
1 tbsp lemon zest, finely grated
2 garlic cloves, sliced
1/4 cup olive oil
3 potatoes, thinly sliced
250 g cherry tomatoes
4 snapper fillets

1. Preheat oven to 200°C. Place oregano, parsley, lemon zest, garlic, and olive oil in a large bowl; season with sea salt and freshly ground black pepper; whisk to combine, and transfer 1/2 the mixture to a small bowl.
2. Add potatoes to the large bowl and toss to combine. Spread potatoes onto a large, oiled baking tray and bake for 30 minutes, or until golden. Remove tray from oven and switch oven to grill setting.
3. Place snapper and tomatoes on top of potatoes, spoon over remaining herb oil, and grill for 6-8 minutes. Serve with fresh green salad and lemon wedges.

Enjoy !

Treena and Trish x

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Recipe from Mindfood Magazine

Homemade Muesli

This is my favourite Muesli recipe, tastes great and so quick to whip up. 

It is nice and crunchy with no added oil. I often bake the oats it in the mornings while getting the kids off to school (or you could make it while preparing dinner), and then just add the other ingredients when I have time.  Makes a lovely present as well, pop into a nice jar and tie a ribbon around! or use as a base for Muesli bars or biscuits (will share some of these recipes soon).

Breakfast is often missed, overlooked or rushed!

Having breakfast:

  • Increases your metabolic rate (how fast you burn calories) and kick starts your body into gear. (If you don’t have breakfast, your body doesn't process your next meal as quickly and tries to hold onto those nutrients.)

If you can find some time to make this sensational breakfast it will set you up for a great day, plus give you the perfect nutrients to keep your brain active and alert.

Savvy Tip:  Breakfast Smoothie - If you are short of time you could always place your muesli, fruit, milk and yoghurt into your blender or Thermomix and make a breakfast smoothie to have on the run. No excuses to start the day right!

Sprinkle a tablespoon of Chia seeds over your Muesli for a extra nourishment.

Monday, 25 February 2013

Choc Banana Smoothie

We had a couple of extra kids over after school today, I decided to whip up one of my favourite smoothies (I use this recipe when I feel like a chocolate fix but are wanting to be healthy, yes healthy food can be yummy to)

It got the thumbs up from them, they loved it.

Combine ...

1/2 cup of milk 
1 banana
1 1/2 teaspoons of dutch cocoa powder
1 tablespoon of chai seeds
2 dates (to sweeten) 
around 1/2 cup of ice. 

Blend until smooth! 

If you don't want to use Dutch cocoa powder simply use some raw cacao powder (to be extra healthy, you will find cacao powder at your local Organic Store). 

These quantities are for one serving. 

Treena x

Savvy Health Snapshot: Why use Cacao powder?  

High in antioxants (one of the richest sources), high in fibre and a rich source of magnesium, Vitiamin C and iron.

Saturday, 23 February 2013

Blueberry Muffins - a savvy makeover

Food should taste great, this is something I'm not willing to compromise on. 

Obviously what I think is delicious you might not. These muffins are HIGH in FIBRE and SUGAR FREE! I'm not usually a fan of trying to make baking "Healthy" as often I find you end up loosing the deliciousness of it. I'd rather have the full fat, full sugar, full flavour version than a taste-less and rubber imitation. You can find some fantastic adapted recipes that still taste good but use real ingredients. These are a good healthy muffin alternative that still tastes great and 'cos its adaptable you make them to your personal tastes. We love them with blueberries! 

Here's some simple adaptions ...

Apple and Cinnamon
Banana Chocolate Chip
Raspberry and White Chocolate

We'd love to hear your adaptions!

P.S Don't be fooled these lil muffins will fill you up!

Blueberry Muffins

Prep 10mins / Makes 18 - 24 mini muffins

These muffins are a great addition to lunches boxes for little ones and big ones. Morning/Afternoon Tea or after school snack. Full of fibre they are light but fill you up. No white flour! No sugar!

1 egg
1/4 cup Oil (I used olive, coconut oil would be nice too.)
1/4 cup honey
1/2 cup wholemeal flour
1 tsp Baking Powder
1/4 cup rolled oats
1/4 cup coconut
1/4 cup unsweetened greek yoghurt

Whisk egg, oil and honey to combine. Stir in wholemeal flour, coconut, oats and yoghurt.
I make this in a mini muffin tin greased lightly with oil, fill each case 3/4 full with mix. Push a Blueberry into the middle of each one.  Occasionally we add choc chips too.
Fan bake at 165 for 10mins

Savvy Tips ...

# Make these "dairy free" by changing out the yoghurt for almond milk.

# Change the Blueberries for other fruits.

# Try adding nuts, seeds and dried fruit - this could be a great breakfast muffin!

# Freeze them for a quick healthy treat in yours or the kids lunchbox!

Happy "Healthy" Baking!

Trish and Treena x

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Friday, 22 February 2013

Homemade Finger Paint

A friend gave me this paint recipe awhile back 
(there are many similar on the internet).

Like many things it got thrown in the "must try at one day" pile! 

So while spending a week at home with my daughter who had chicken pox, we made it. 

Why make it when you can buy non toxic paint from the $2 shop? 
Simple and quick to do
Its edible - though I'm sure it wouldn't taste good. 
Its cheap

I'I haven't worked out the cost but I'm sure it would be under a $1. 
We made three paints and they fitted into 3x170g babyfood jars. 

I'm not sure of the shelf life either, but as we paint a lot I'm sure we will use it up. I've popped it in the fridge for next week.

Trish x

Thursday, 21 February 2013

Pinky Lady (Juice)

Juice inspiration!


Last week I was de-cluttering the pantry and found my daughters Juice recipe note book, when we first got our juicer a few years ago she recorded her favourite recipes and named them (she would have been 10 at the time). Had this one for breakfast this morning - named Pink Lady :)

Enjoy !

Nutrient Snap Shot
Beetroot – assists liver and gall bladder function, rich in beta-carotene and folate
Apple – excellent source of flavonoids and Vitamin C
Carrots – High in vitamins A, C, K and beta-carotene
Ginger – stimulates circulation and aids digestion

Tandoori Chicken with Mango & Mint Salsa and Baby Spinach

Tandoori Paste is basically a mix of curry spices and yoghurt. 

For our dinner the other night my husband the chef whipped a quick Tandoori Paste with unsweetened greek yoghurt, Garam Masala and some homemade tomato sauce (this had garlic and ginger already in it)

Below is a basic Tandoori paste recipe we have used previously. 

Basic Tandoori Paste Recipe

1/2 cup unsweetened yoghurt
1 tsp Garam Marsala
1 clove Garlic (crushed)
1 tsp Fresh Ginger (crushed)
Chilli (optional)
1/2 Lemon juiced
Salt and Pepper to season

Mix and rub onto chicken or fish. Leave to marinate for at least 1 hour to allow the flavours to absorb into the chicken. 

We keep ours very mild as we wanted our almost 3 year old to try it too. 
Don't be surprised by the fact that doesn't turn out bright orange, we choose not to add food colouring as in other recipes.

Garam Masala is an aromatic spice blend containing cardamom, cloves, cinnamon, cumin, coriander, nutmeg, caraway, mace and more.

Heres another recipe that is simple if you don't have Garam Masala.

Mango and Mint Salsa

1 Mango cut into small pieces 
1/2 Red onion finally chopped
2-3 springs of fresh mint finely chopped
Juice of 1 lemon
Olive Oil
Salt and Pepper
A mix of chopped capsicum - we like to use all the colours!

Combine all ingredients in a bowl. 

Tandoori Chicken with Mango and Mint Salsa on Baby Spinach

Cook chicken until crispy on the outside and cooked through. We cooked our chicken drums for 35 mins at 175 Degrees Celsius or you can BBQ.

Place a good handful of baby spinach on a plate, top with salsa and use some of the juices as the dressing. Top with Chicken. Enjoy.

Savvy Tips

# The salsa is also great with fresh chilli added to taste

# Salsa great with fresh fish 

Soaking onion in ice water tames the bite and mellows out the flavor.

# Onions making you cry? Try this ... Peel and chop off the ends, then soak in water before chopping. 

# Double, Triple recipe for larger quantities

# Make the Tandoori Paste spicy by adding fresh or dried chilli

# The flavour in spices comes out with heating. You can if you have time, saute the spice in alittle olive oil and cool before mixing with yoghurt


Victoria TeRito is a family chiropractor, mum and netball coach who operates a family centered chiropractic office dedicated to your health and well being. She adjust's all members of the community from the expectant mum, to the newborn child right through to the great great grandparent. Her practice is situated in Orewa and places high value on regular chiropractic care for a well functioning nervous system and life!

""Movement is a medicine for creating change in a persons physical, emotional and mental states" Carol Welch

Problems can result when movement is reduced or disturbed causing postural distortions (eg: spinal or extremity injury) or when poor posture brings about alterations in joint movement (eg: sitting or bending forward all day)

One of the most common postural distortions we see as chiropractors is when the head is off centre and pitched forward. Imagine, carrying a bowling ball and how much more difficult it would be to carry it at a distance from your body! Your head weighs about as much as a bowling ball and when it is pitched forward it places tremendous stress on your entire spine, musculoskeletal structure and nervous system (ie: from the top of your head all the way down to your feet). This in turn impacts on the flow of energy throughout your tissues and organs inhibiting your over all physical, mental and chemical wellbeing.

Steps we can take to achieve and maintain optimum posture and movement:

1. Make sure your spine, nervous system and every joint in your body is moving well and functioning optimally. As a chiropractor one of our roles is in helping you achieve this through adjustments

2. Take time out every hour to stand tall, breath in deeply through the nose, open your chest and drop your shoulders as you slowly breath out through the mouth – repeat 4-5 times focusing on a strong upright posture. You may need to check in the mirror.

3. Regular exercise 3-4 times per week that gets your heart racing (ie gets you huffing and puffing). 20mins is good but you may need to build up slowly by doing 5min on and 5min off.

4. Walk 20mins everyday and take the stairs where you can.

5. Avoid sitting for longer than 30mins without walking.

6. Stretch regularly and practice activities that involve balance, coordination and strength eg: pilates, yoga,Tai Chi, dancing, boxing etc.

Remember a vital component of gaining optimum vitality and wellbeing means staying active and maintaining a great posture... So, stand on up, get the kids off the couch and enhance the great benefits your body is receiving by enjoying an active, healthy fun filled life.

Stand tall, deep breath and get moving.

Follow Victoria on Facebook click here

 440A Hibiscus Coast Highway
Orewa 0931
M 02102465642

2 Simple and Quick Homemade Dips

Roasted Pumpkin Hummus
Prep: 5-10mins / Makes 500g / Cost $2.60

1 can of chickpeas 
2-3 lemons juiced
1/4 cup olive oil
1 tsp cumin 
salt and pepper
2 gloves of garlic (we use roasted)
1 1/2 cups of Roasted Pumpkin (we had some pre-frozen)

Blend in the food processer, blender or Thermomix. 
Taste and season with salt and pepper to your liking.
Replace pumpkin with Roasted Kumara or use a combination.

You can use the base recipe to make any version of store brought hummus or just keep it plain.
- Reserve some chickpeas and mash roughly and pop on top with homemade roasted tomato sauce. Delicious!
- Add roasted beetroot, its a delicious twist. 

Savvy Tip # Roast a whole pumpkin in the oven - its easy to peel, chop then freeze. We use it in this hummus, soups, stews, pasta dishes etc.

Savvy Tip # In place of canned chickpeas you can used dried - Cover in water, soak over night and rinse. This will also reduce the cost. 

Serve with homemade lavash, vegetable sticks. Great to spread in wraps, sandwiches or as a condiment with salads.

Simple Basil Pesto

Prep time:5 Min Makes: 230g approx

2 packed cups basil leaves
2 large cloves garlic, crushed
Good-quality olive oil
¼ cup grated parmesan
½ tsp salt
ground black pepper
¼ cup roasted nuts - we used cashews
Purée all ingredients together in a food processor until smooth. Or pound with a mortar and pestle, adding oil once the mixture forms a fine paste.

Store in the fridge for up to 2 weeks or freeze in a small container.
Savvy Tip #
Hi Trish! Love this page!  I love Basil Pesto but because of the whole 'nut' factor I never had it til recently when I made it myself and used sunflower seeds that I roasted in the oven until lightly golden....soooo yummy! one of my favourite things now lol 

Savvy Tip #  

Nigel makes it lightly toasted pumpkin seeds also. Plus we don't always have parmesan so that's optional too. I love changing recipes around based on what we have on hand 

Savvy Tip # 

add in a good squeeze of lemon or lime juice for a bit of ZING!

Savvy Tip #
Reserve some of the nuts and pulse to blend at the end to make a chunky pesto!

Wednesday, 20 February 2013

Butter Spread


For those of you who like using butter, but find:
- it's too soft in summer
- too hard to use in winter
- wanting a better alternative to additive full margarine (Why use butter food for thought)

Try this easy butter spread recipe

1 block of butter (needs to be soft)
1 cup LSA oil
1/2 cup olive oil

Beat together until smooth. Store
in a glass container with a lid
in the fridge.

You can use other oils if preferred
Use a Thermomix, hand beater, mixer or
kitchen whiz to beat