View this email in your browser

 Issue 79, May 2016

Hello <<First Name>>,  

Become inspired to go green with our special guide to creating an eco-friendly, efficient and economical kitchen. Also this month:

Green Eating to Reduce Your FOODprint

Do we need 1800 different snack choices? Is it really necessary to have 20 different types of milk from which to choose?

One of the easiest ways to cut costs in your kitchen is to make it greener. Looking at the way you run your kitchen can save you time, money, and give you confidence that you are leaving a smaller ‘foodprint’ on our planet. Eating more plant-based meals, reducing processed and packaged foods, switching to eco appliances and becoming a waste watcher are the key lifestyle habits experts recommend we adopt to keep healthy, wealthy and wise! Read on to learn what you can do to become more eco-friendly.

Green cuisine

  • Consume more plant-based meals by reducing your intake of meat and dairy. Sounds hard right? But try opting for just one meat-free meal per week and stock your kitchen with plant-based proteins, such as legumes, lentils and tofu. They are as cheap as chips! But so much healthier for you and the planet.
  • Buy in season. Fruit and veggies are so much more affordable when you’re purchasing in prime growing time. Far less energy and greenhouse gas emissions are produced and it’s a great way to support Aussie farmers.
  • Try to budget for and select more organic produce. This may be slightly more costly but chemical- and pesticide-free! It is far more environmentally friendly. Organic food is not just for the wealthy or hipster-like folk, it is the way food should be. How much is YOUR health worth to you?

Waste not, want not

  • Become a waste watcher! Did you know that around one third of food we buy is left uneaten and ends up in the garbage? The Australian Institute estimates over $600 worth of food per household ends up in landfill each year!
  • Buy and eat what you need and get creative with leftovers. The more we buy, the more we waste. Even investing in a garden compost bin can be a greener way to dispose of food scraps.
  • Store your food properly to prevent early spoilage. Check use-by dates regularly so you can consume before the need to waste.
  • Reduce, reuse, recycle! (An oldie, but a goodie)

Smart eco shopping

  • Keep a shopping list and plan your meals for the week ahead. You will be less inclined to over-buy.
  • Less is best. In our society of over consumption, sometimes this message gets lost. Every dollar you save is equivalent to a saving of approximately 1.5 kg in GHG emissions.
  • Select products with minimal processing and packaging, such as rolled oats, not flakes.
  • Check for country of origin – opt for local over imported.
  • Minimise your use of plastic. Take along your own cloth or enviro bags when shopping.

The top 5 wasted foods are:
1. Fruit & veg
2. Meat & fish
3. Bakery items
4. Dairy foods
5. Chilled ready-to-eat meals

Economy cooking

  • Buy and cook in bulk. Freeze leftovers to save time and power.
  • Use the lowest setting on your stove top as much as possible. This will save on power, especially if you match the size of your saucepan to the best suited burner.
  • Limit the number of times you swing open the fridge or freezer door. Removing all necessary items in one go saves on electricity used.
  • Limit your use of the oven, unless you are using green power, for example fan-forced. Fan-forced will reduced GHG emissions as well as save you time.
  • Switch your kitchen appliances off at the wall when not in use.
  • Boiling water in an electrical kettle is 50% more energy efficient than traditional stove methods.
  • When shopping for kitchen appliances take note of the energy rating. The more stars, the better. Also keep an eye out for the “Good Environmental Choice” label to make the most eco-friendly choice.

Be a green cleaner

  • Avoid paper towels or disposable wipes which are both bleached and costly. Instead clean up with tea towels, sponges and old rags.
  • Use biodegradable detergents or save money by mixing your own cleaning products. Baking soda, salt, lemon juice and white vinegar work just as well as commercial cleaning products with far less environmental impact. And they can clean just about everything, from kitchen sinks to pots and pans.
  • The dear old dishwasher saves heaps of time but can really rack up the GHG emissions. The average dishwasher also uses 15-20 L of water, which is approximately 1/5 of household water usage. However, it’s actually more energy saving than hand washing, provided you run on “economy cycle” with a full load.


“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”Mike Adams

What’s Cooking? – Hearty Low GI Meals You Can Make Ahead to Save Time!

Are you grappling with the low-GI concept? Do you want to improve your winter food choices and prevent weight gain?

Want some great ideas on what to cook over the weekend and re-heat during the week? Learn to create low-GI dishes to warm you up and tame your blood sugars at the same time at our latest cookshop. It’s ideal for those who have insulin resistance, PCOS, diabetes, heart disease, acne or fatty liver. It might even tempt those of you who simply work long hours and find yourself short on time to cook healthy meals.

When: Tuesday 7th June 2016, 6.30 pm - 8:30 pm

Enjoy a delicious tasting menu throughout the evening and take home recipes and handouts!

This event could change your life and your love/hate relationship with food!

Learn more about our cookshops

Call NOW on (02) 9899 5208 to book your place as this event is very popular. Bring your partner!

Food Matters with Sue Radd – Grocery Shopping on a Budget

Make the most of your weekly grocery spend with Sue’s top ten tips for smarter shopping.

Kitchen Tips – Pakistani-style Vegetable Curry with Green Chilli

This is a delicious and easy way to make curry. Pakistani foods tend to be spicier and the green chilli adds a little heat without being overly spicy. You can use any fresh vegetables on hand or take advantage of convenient pre-chopped frozen varieties. A perfect way to warm up as the weather cools down!

Food InFocus – The Wonder of Walnuts

Sue Radd gives walnuts a good rap for their superior health benefits, particularly when it comes to our brains.

Product Review – Slendier Spaghetti

What is it?

Slendier Spaghetti (or “Slim Pasta” as it is sometimes called) is a low calorie option for pasta lovers. Only 10 calories per 100g!! The reason it is so low in calories is that it is made from an Asian vegetable called Konjac or Konnyaku from the root of a plant in the taro family. It is therefore low in carbs, low in fat, naturally gluten-free and vegan friendly. It’s a perfect pasta substitute for those who want to manage their weight or blood sugar.

Where do you buy it?

It is readily available from most supermarkets. Look for it in the health food aisle!

How do you eat it?

We must warn you – as you open the packet you will be hit by a distinct fishy smell. But Sue Radd has developed a trick to help, shown to her by a Japanese dietitian colleague! The key is in the preparation. First rinse the noodles well and then boil in a medium saucepan for about 3 mins. Next drain the noodles and return to the pan to dry fry and rid of any excess water. Be amazed as the fishy smell soon disappears.

Slendier pasta can work well with many dishes such as stir fries, spaghetti bolognaise, noodle salads or even in Vietnamese rice paper rolls. The sky’s the limit.


Per serve (1/2 packet)


51 kJ (12 cal)



Fat total








Dietary fibre




Why we like Slendier Pasta?

It has an impressive amount of fibre! Konnyaku is comprised mainly of a type of fermentable soluble fibre called glucomannan, which promotes gut health. Feed it to kids who don’t eat much fibre, as it looks white, and it will improve their stool frequency. Or offer it to adults who suffer with constipation, IBS or inflammatory bowel disease. Konnyaku also lowers cholesterol and improves insulin sensitivity and blood pressure.

Our rating

4 out of 5 stars. This fantastic pasta alternative ticks many boxes as a healthy food. Slendier pasta does look and taste more like a rice noodle, so for those loyal to their wheat pasta, it might not be your cup of tea.

Copyright © 2016 Nutrition and Wellbeing Clinic, All rights reserved.

unsubscribe from this list    update subscription preferences