TGIF – Healthier Pickies

October 19, 2015
Lyndall McAlpine

Life in Melville has been very hectic lately and, like many of you, both Marty and I find ourselves yearning for Friday afternoon when we can finally relax. The weather is magnificent and it’s the time for getting outside. Here are a few ideas and recipes for healthier pickies options while you’re out there.

Often you nibble without even thinking what you are eating so stack up your plate with healthy options. Cut up your favourite vegies for crudités. Then combine rich unhealthier foods with blander healthy ones (I cut down my cacciatori consumption to one piece by adding small pieces to slices of cucumber, they taste so good together)

  Avocado Dip
Mash 1/2 an avocado with chilli, finely diced onion, lemon, salt and pepper.  You could also add cottage cheese, tomatoes and jalapeño with heaps of coriander…. so much better than bought dip!

* Avocados are a wonderful source of good fats and contain nearly 20 vitamins, minerals and beneficial plant compounds.

Garlic PrawnsIMG_3734

are the peak of indulgence, but really they are a great healthy treat.

Heat olive oil, 4 or more garlic cloves, 3 or more chillies. Add prawns and saute until cooked. Add a handful of parsley and if you want an extra indulgent finish add a knob of butter… mmmmm

If you are ok with dairy, cheese although higher in fat than I prefer, is a good source of protein  (my trick is to slice with a vegie peeler – you really don’t need it any thicker for flavour) and again combine with the crudites


have so many health benefits including, providing healthy fats, being a
good source of vitamin E and variety of minerals

Cauliflower Tots
A great alternative to greasy (trans fat, preservative, flavourings) potatoes gems and chips
Recipes here

  • 1 tin  organic chickpeas drained and rinsed
  • 2 Tbsp lemon juice
  • 1 garlic clove, peeled
  • 1 tsp grated lemon zest
  • 2 tbsp hulled organic tahini
  • cumin or coriander seeds, paprika or dried chilli
  • cracked pepper
  • Himalayan sea salt
Blend all ingredients together until smooth, add more water or olive oil for thinner consistency .          
Leftover hommus is sooo nice in wraps or sandwiches.
Hommus is a good source of healthy low GI carbs without added sugar or refined starches. It is also high in fibre and a good source of protein.
Here’s an even yummier twist (thanks to Usana Test Kitchen)
Basil Hummus
  • 1 c. fresh basil
  • 3 cloves garlic, minced
  • 1-2 red chilis, minced
  • 1/4 c. pistachios, soaked in water
  • 2 c. chickpeas, boiled and drained
  • 2 Tbsp. olive oil
  • 1/2 c. water
  • 3 Tbsp. lemon juice
  • 2 Tbsp. Fibergy Plus
  • salt to taste
  1.  Place the basil leaves, garlic and chilis in a food processor and pulse until finely chopped.
  2. Add in the pistachios (drained), chickpeas, olive oil, water, lemon juice, Fibergy Plus and salt. Pulse until smooth.
  3. Place in a bowl and drizzle with a little olive oil and sprinkle with chopped pistachios. Serve with fresh vegetables, pita wedges or crackers. This is also great as a sandwich spread!

Grilled Asparagus
I just love grilled asparagus with a little prosciutto wrapped around it
– the prosciutto goes to Marty and I eat the asparagus
* Asparagus is packed with antioxidants, particularly rich source of glutathione which neutralise cell-damaging free radicals. It is very good source of fibre,  as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

 Lamb Cutlets
You can get some lovely french cutlets that have virtually no extra fat and are a good alternative to chemical ladened salamis and cured meats **

* Lamb is an excellent source of protein zinc (supports the immune system, aids wound healing and maintains healthy testosterone levels). It is also a good source of iron (needed for red blood cell production and its deficiency causes anemia) and copper (important for iron metabolism and participates in red blood cell synthesis) some minerals and trace elements. However as with all meats it also is acidic in the body so moderation.

** Processed meats contain lots of sodium and sometimes fat as well as some preservatives like nitrites. There is now convincing scientific evidence that eating processed meat increases bowel cancer risk. The World Cancer Research Fund (WCRF) has recently recommended that people avoid eating processed meat.

Caulflower Sushi
 OMG, these are so yummy and sooo not bad for youimg_4619

See recipe >>here<<

 Gluten free, organic crackers & Organic popcorn
We love Mary’s Gone Crackers.
They are especially great for those gluten intolerant



is a great snack choice. Don’t use the microwave version as dangerous perfluorooctanoic acid (PFOA) in bags can deposit on corn. Just a little oil in bottom of large saucepan does the trick. Add a little salt and
serve or store for healthier munchy option. You’ll get whole-grain fibre at just 64 calories per cup.



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