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An Honest Kitchen

An Honest Kitchen is a series of seasonally-based e-magazines focussed on real food that's good for you. Its honest food - no spin, unrealistic styling or glossing over what's involved in cooking and eating well. For details and latest issue click here.

What I'm eating

  • Saturday. Iku lunch today: tofu burger w/ steamed veg, pickled red cabbage & beetroot, & chickpea w/ beetroot. Plus they're amazing dressing
  • Thurs late lunch: Pad Thai with tofu and double the vegetables.
  • Hungry all morning & knew lunch was going to be late. Had half a tin of white beans, a banana, a peach & square of Beetrotinger cake.
  • Thurs breakfast: rye and pumpkin seed toast again. One w/ white bean paste / dip & t'other w/ marmalade. Plus some pineapple.
  • Made kind of polenta pie for Tues dinner. Polenta top & bottom, w/ filling of lentils & silverbeet cooked in tomato.Topped w/ cheese & baked

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About Me

Kathryn Elliott, a Sydney nutritionist, writes about diet and health — how to eat well in a busy life.

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What I eat: Thursday

Posted by kathryn in Blogging

8.00: breakfast meeting at a cafe * 2 poached eggs * Grilled mushroom & asparagus * Shaved parmesan * Rye toast – I ate one piece * 2 soy lattes h3. 12.45: no time for lunch yet, so a snack * Tahini, fruit and nut breakfast bar h3. 14.45:finally lunch – as usual a salad * 1 red capsicum * 0.5 tomato * 2 cups of leaves (spinach and lettuce) * 0.5 avocado * 50g cottage cheese …

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What I eat: Wednesday

Posted by kathryn in Blogging

7.30 Breakfast: muesli * 0.5 cups muesli + combination rice milk and cow’s milk h3. 10.30 Morning coffee * Soy latte – no picture h3. 12.00 Lunch: tempeh & salad * 1 cup lettuce * 0.5 cups parsley * 0.5 cups red capsicum * 0.5 tomato * 1 tablespoon pepitas * 100g tempeh Dressing * 1 teaspoon capers * 1 teaspoon olive oil * 1 teaspoon red wine vinegar * 1 teaspoon shoyu * 1 teaspoon mustard …

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What I eat: Tuesday

Posted by kathryn in Blogging

7.00 Breakfast: wholegrain cracker with cottage cheese * Wholegrain cracker with 2 tablespoons cottage cheese & tomato * An orange h3. 10.30 Snack: breakfast bar * Fruit, nut & tahini breakfast bar * Mug of peppermint tea h3. 13.30 Lunch: Tom yum soup * Tom yum soup with tofu, extra vegetables and a half serve of noodles h3. 15.00 Afternoon coffee * Soy capuccino (no picture) h3. 17.30 Afternoon snack * Dried apple, red capsicum and …

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What I eat: Monday

Posted by kathryn in Blogging

Breakfast: fruit, nut & tahini bar * Fruit, nut & tahini breakfast bar * Juice of one orange h3. Mid morning: coffee * a soy latte (no picture) h3. Lunch: big salad with cottage cheese * 1 packed cup mixed leaves & herbs * 0.5 tomato * 0.5 red capsicum * 15cm piece of cucumber * 0.5 avocado * 30g fresh ricotta * 120g cottage cheese Dressing * 1 teaspoon olive oil * 1 teaspoon red wine …

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What I eat

Posted by kathryn in Blogging

For the next two weeks I’m going to do something different on Limes & Lycopene. I frequently post about what you should eat. From how to balance your meals, which foods to choose, what’s healthy and what’s not. But over the next two weeks I thought I’d post about what I eat. h3. Why? I realise it’s easy for me to write about why you should: * eat more vegetables * include legumes * have your "two pieces of …

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Fruit, nut and tahini breakfast bars

Posted by kathryn in Breakfast

Since Cassie posted two breakfast bar recipes over at Veggie Meal Plans, I knew I had to try them. They’re full of nuts, dried fruit and wholegrains – no additional oil or sugar. Which makes them a low GI, sustaining and easy breakfast. I’ve tweaked the recipe slightly, to fit what I had in the pantry. Plus, I thought they’d work well with tahini, so I used this to replace the flaxseeds. h3. Fruit, nut and tahini breakfast bars …

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Quicklinks

Posted by kathryn in Uncategorized

  • Yes more beetroot: How could I not link to Nora B’s beetroot-fest post: how do you beet it?. Look at the colour of that risotto! * Eat more beans: Sophie from Mostly Eating believes tinned beans are the perfect convenience food: “quick, comforting, healthy, agriculturally sustainable and nutritionally multi-tasking”. I couldn’t agree with her more. * Holiday survival: as an antidote to the holiday season craziness, Cranky Fitness has a holiday survival quiz. Take the quiz and test …

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Which foods are high in soluble fibre?

Posted by kathryn in Uncategorized

The next question in Q & A Thursday is all about fibre – which foods are high in soluble fibre and low in insoluble fibre? Fibre is a HUGE topic and most people need to concentrate on getting more fibre in their diet. Most people simply don’t eat enough. However there are some digestive complaints which can be exacerbated by the type of fibre you eat. This is true for many people who suffer irritable bowel syndrome (IBS) and …

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Is there a nutritional difference between UHT and normal milk?

Posted by kathryn in Uncategorized

In this week’s Q & A Thursday, the first question is: bq. In our household we have both full cream fresh milk (for my cereal) and UHT skim milk (for my partner’s protein shakes). Can you advise if he would be better switching to fresh skim milk, or is there no discernable difference? h3. What is UHT? UHT stands for ultra-high temperature processing. Milk is heated at a temperature of 135°C for 1 – 2 seconds. This is done …

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Q & A Thursday is today

Posted by kathryn in Uncategorized

It’s Q & A Thursday – a fortnightly burst of blogging, where you get to dictate the subject matter. But I won’t be posting any answers until this afternoon, as I’m talking to staff at the ABC at lunch-time today – about the best foods and diet for skin health. So tune back later this afternoon for the normal Q & A Thursday blogging. If you have a question you’d like answered, leave a comment below or send me …

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Tomorrow is Q & A Thursday

Posted by kathryn in Uncategorized

A reminder. Tomorrow is Q & A Thursday – a fortnightly burst of blogging, where you get to dictate the subject matter. If you have any questions about food and healthy eating, then let me know. Leave your question in the comments section below, or send me an email. For more information, take a look at the original Q & A Thursday post. Alternatively you can browse the Q & A Thursday archives.

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Chickpea, lima bean and tahini casserole

Posted by kathryn in Uncategorized

Dinner tonight is a chickpea, lima bean and tahini casserole. It’s a lovely mixture of beans, vegetables, herbs and a hint of creaminess from the tahini. It’s based on a recipe from one of my oldest cookery books The Penniless Vegetarian by David Scott (details below). This is a funny little book, full of slightly old-fashioned, British vegetarian cooking. Definitely not in vogue, but this is the food I grew up with. It’s simple to make, but does need …

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  1. Tahini: what it is and how to use it
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Tahini salad dressing

Posted by kathryn in Salads

This is the number one use of tahini in my house: tahini salad dressing. I’ve been making this for years. I first made it for coleslaw, as a healthier alternative to mayonnaise. But now I eat it on all sorts of salads. h3. Notes on the recipe * Vary the recipe: The nature of tahini means this is a very flexible recipe. Different tahini brands vary in both taste and consistency, so you might need to tweak the quantities …

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Quicklinks

Posted by kathryn in Labels & advertising and Dinners

  • Food labelling: I’ve blogged about being wary of food marketers using the word natural before. This week Refrigerator Raid posted about discussions in the US of what is natural?. There’s also some good advice on choosing the best foods for you. * Mediterranean lamb pizza recipe: Should You Eat That posted a simple Mediterranean lamb pizza recipe. Pitta bread bases, covered with pesto, lamb mince and a reasonable veg component. It’s then topped off with ricotta, a healthier …

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How to buy and store tahini

Posted by kathryn in Uncategorized

So you’ve decided to include more tahini in your diet: what should you look for when buying it and how do you store it? h3. Where to buy it Tahini is available from supermarkets, health food shops, as well as Middle Eastern and Chinese grocers. h3. Hulled vs unhulled Sesame seeds have a fibrous outer coating – the hull – and tahini can be made either with or without this outer layer. Unhulled tahini is darker and has a …

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  4. Can I use tahini if it's separated out?
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A reminder - Q & A Thursday is now fortnightly

Posted by kathryn in Uncategorized

If you’ve tuned in today expecting Q & A Thursday, please note for the rest of the year it’s happening every fortnight. Therefore the next Q & A will be Thursday 22nd November. If you have any questions you want answered on that day, then leave a comment below or send me an email. For more information you can take a look at the Q & A Thursday archives.

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What is tahini and is it good for you?

Posted by kathryn in Uncategorized

Tahini is a paste made from sesame seeds. Sesame seeds are jam-packed full of good stuff. However, unless you’re super-diligent with your chewing, most of them are going to pass straight through you. Which means all their goodness passes straight through as well. This is one of the reasons why tahini is so good. In grinding up the sesame seeds and making them into a paste, it’s easier for you to absorb the nutrients. h3. The nutrients in sesame seeds …

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Changing your diet one week at a time

Posted by kathryn in Uncategorized

Changing your diet can be hard. Changing your diet means you have to: * research what foods are healthy * work out which of those you like * find ways to cook and eat them * remember to buy them when you go shopping * prepare and cook them * eat them, like them * and then repeat It probably seems a whole lot easier to carry on just the way you are. _But you know there’s a problem …

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Quicklinks

Posted by kathryn in Breakfast

  • Breakfast on the run: Did you know you can cook porridge oats in a thermos flask? This is one for the people who “don’t have time” for breakfast. According to Cassie from Veggie Meal Plans make it up in the evening, add your flavourings and then just grab the thermos as you run out the door in the morning. * Cauliflower mash: one of the strategies for switching to low GI foods is to make your mash potato with …

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Does algae oil contain Omega 3s?

Posted by kathryn in Uncategorized

Jocelyn from She Spills the Beans asked me ages ago about algae oil: bq. I wondered what algae oil was extracted from (algea, obviously, but there must be a more complete answer than that). Might an algae-containing product be a good addition to my diet? Where do the seaweeds rate on omega-3s? h3. What algae is the oil extracted from? There are a number of algaes that are cultivated for oil extraction. They’re mostly micro-algae, which are tiny, single-cell …

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Avoiding soy sauce when you have thyroid problems

Posted by kathryn in Uncategorized

Next on Q & A Thursday we’re into soy sauce substitutes: bq. My GP has advised me to avoid soy sauce as I have Hashimoto’s thyroidism (hypothyroidism). Do you know of a substitute for soy sauce? I love to cook stirfries and want to try the Spicy Noodles recipe, but it includes soy sauce. Any recommendations for substitutes? h3. Why avoid soy? If you have an underactive thyroid (hypothyroidism) there are a number of foods you should be careful …

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What to do if your hair starts falling out

Posted by kathryn in Uncategorized

It’s Q & A Thursday. We’re starting off this week with a question about hair loss: bq. I was hoping you could help my brother who is only 24 years old and who is losing hair! I know he has been stressed out. Searching the internet shows that stress and lack of sleep is a big contributing factor for hair loss. h3. 1. Find out why it’s happening We usually associate hair loss with older people going bald. However, …

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How I won the war on cake and other afternoon cravings

Posted by kathryn in Blogging

Peter over at Great Circle is runnning a blogging carnival and my post is up today: how I won the war on cake and other afternoon cravings. Welcome to Great Circle readers. If this is your first time on Limes & Lycopene, then you can find out more about me here, including a link to some of my core articles. h3. Q & A Thursday is tomorrow. I run a regular question and answer forum on Limes & Lycopene: …

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Why I eat well

Posted by kathryn in Uncategorized

My parents are both in their 70s 65 plus. They’re fit, active and independent. They’re still able to play my nephews’ favourite game – running races. We speak regularly about the current affairs and latest political shenanigans. They argue over the crossword every day and are planning a big trip to Europe next year. My parents live a full and active life. For a while they cooked and delivered meals-on-wheels on a regular basis. Until they decided this regular …

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What's in season: Sydney in November

Posted by kathryn in Uncategorized

Despite the wind and rain outside we’re getting closer and closer to summer. The Northern Territory mango season is in full swing and other stone fruit are starting to come down in price. I’ve been buying asparagus at bargain prices. While the Asian greens are fantastic quality. When shopping in Sydney this month, look at for the following in season produce: h3. Fruit * Apricots * Avocadoes * Bananas * Berries – mulberries, strawberries, blueberries, raspberries * Cherries – …

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Quicklinks

Posted by kathryn in Grains, Breakfast, Vegan and Ethics & Sustainablity

  • Gluten-free cooking: I was asked a couple of weeks ago about guidelines for cooking without wheat flour. At the time I posted some links and then this week I saw Gluten-Free girl has written a guide to using gluten free flours. * Ethical eating can be a minefield. Full of complex decisions about the value of food miles vs local eating vs fair trade vs organic. It’s hard to shop ethically and still stay within a budget. This week …

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Where's Q & A Thursday?

Posted by kathryn in Uncategorized

As you’ve probably realised, there’s no Q & A Thursday happening today. I’ve decided to run it fortnightly, for the next couple of months. I know this is a popular weekly segment, but I have some big deadlines looming. Plus I want time to throw myself into changes, new ideas and content for Limes & Lycopene. All this means I can’t quite give Q & A Thursday the attention it deserves on a weekly basis. So I’m changing it …

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On missing foods & why I love seasons

Posted by kathryn in Fruit

This week I’ve eaten my first peach and mango of the season. Stood over the sink, with sweet, luscious juices drizzling down my chin. Two moments. Pure, meditative, pleasure. And while I ate them I thought how wondrous the flavour of fruit could be. I love seasons. Mangoes and lychees are my absolute favourite fruits, but I don’t want to eat them all year round. For me, that seems boring. Instead I want to miss foods. I want to …

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