Food Fix looks at foods that studies suggest will help when it comes to your health. Each week healthy food fanatic Nikki has a recipe that is not only delicious, it may even improve your health complaints.
Let us help you with your Food Fix with these nutritious meals the whole family will enjoy. If you have healthy recipes you'd like to share, we'd love to hear from you. Contact us here.
High cholesterol is not uncommon, particularly in our over-indulgent society. Porridge includes many cholesterol-lowering foods (such as oatmeal, banana, walnuts, and almonds) while still being filling and delicious enough to trick your body into thinking you're getting a treat when you're actually doing it good.
A popular diet myth is that eating more protein can protect against weight gain. The argument is that protein increases muscle and makes us feel fuller so we're less likely to overeat. Protein is important, but so are carbohydrates and veggies, so try this satisfying and delicious meal that is perfect for an easy, family dinner at home.
When we think of therapy we often think of medications, but food can be therapeutic too. On this week's Food Fix, Nikki Heyder shows us how to make a delicious, low fat cheesecake that's high in calcium to help prevent osteoporosis. Why not make this delicious treat work hard for your health?
Omega-3 fatty acids are essential for our health, but we can't produce them ourselves so we have to get them from what we eat. They are primarily found in fish, although some plants and nut oils also contain omega-3s, and are crucial for brain function as well as growth and development. They can also reduce inflammation and risk of heart disease, cancer, arthritis and even depression. Fish oil supplements can help but it's great to get some fish into your diet as well, so why not try our delicious salmon patties with lemon yoghurt?
One of the biggest risk factors for chronic disease is not eating enough fruits and vegetables, and one of the reasons many of us gain weight as we age is excess meat consumption. This delicious quinoa and roasted vegetable salad is high in protein, packed with vegetables and tasty too. A great summer BBQ salad and perfect for lunchbox leftovers.
This Asian Chicken Broth is a fantastic feel good meal - perfect for when you're feeling a little under the weather. Packed with aromatic herbs, spices, garlic, ginger and chilli - it's sure to chase any sniffles away.
Beetroot is a wonderful root vegetable loaded with essential vitamins and minerals. It's high in fibre, low in calories and is fat free. It's also a powerful source of natural antioxidants. Here's our favourite way to eat this delicious purple vegetable.
Children love sweet snacks, but it can be difficult to keep them away from the treats they want that are often packed with sugar, preservatives and food colourings. Both you and the kids will love these delicious muffins, why not make and eat them together? Don't forget they're perfect for lunch boxes as well, and you can substitute the ingredients based on what your children like – try banana and walnut if apple and cinnamon isn't their thing.
Iron is essential for red blood cells to carry oxygen around the body. An iron deficiency can result in fatigue and affects one in four people – so a meal like this is a great midweek iron fix. It's a one pot wonder which is easy to make, perfect for cool evenings and will quickly become a family favourite. The leafy greens pack a real nutritional punch, so you can bulk it up with extra veggies of your choice, or even some mashed sweet potato, quinoa, cous cous or brown rice.
Sometimes when we're feeling down, only chocolate can help. Dark chocolate is thought to help release the hormone serotonin which regulates our mood, appetite and sleep as well as cognitive functions including memory and learning. Unfortunately like all chocolate cakes our recipe is still high in calories so you need to keep it to one slice, but by gosh it'll make you feel good.