This vs that: Muesli vs. Weet-Bix

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00000We see how two popular breakfast cereals stack up. We’ve compared 45g serves (three Weet-Bix biscuits and one-third of a cup of muesli). MUESLI WEET-BIX Energy 842kJ 666kJ Protein 6.8g 5.4g Fast (sat fat) 7.7g (0.9g) 0.6g (0.1g) Carbs (sugars) 26g (1.3g) 30.2g (1.3g) Fibre 4.5g 4.5g The Te Atatu Toasted Muesli is higher in both energy and protein as …

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Mango yoghurt mousse

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00000Serves: 4 Time to make: 15 mins (Hands-on time: 15 mins), plus 1 hr chilling Total cost: $7.20 / $1.80 per serve (at time of publication) 250g reduced-fat ricotta cheese 1/4 cup icing sugar 3/4 cup low-fat vanilla yoghurt 425g can mangoes, drained Instructions Step 1Process ricotta and icing sugar in a food processor until smooth. Add yoghurt. Process again …

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Blackcurrant iced mousse

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00000Serves: 6 Time to make: 10 mins Total cost: $9.00 / $1.50 per serve (at time of publication 500g reduced-fat cream cheese (we used Philadelphia Extra-light cream cheese spread) 75g icing sugar 1/2 lemon, juice 250g frozen blackcurrants Instructions Step 1Place soft cheese and icing sugar in a large bowl with lemon juice and beat until creamy. Step 2Gently stir …

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Vegetarian pad Thai

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00000Serves: 4 Time to make: 30 mins (Hands-on time: 15 mins, Cooking time: 15 mins), plus 30 mins marinating Total cost: $16.28 / $4.07 per serve (at time of publication) 2 tablespoons salt-reduced soy sauce 1 tablespoon kecap manis (sweet soy sauce) 1 clove garlic, crushed 2 teaspoons finely grated fresh ginger 450g firm tofu, cut in cubes 1/4 cup) …

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Very berry smoothie bowl

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00000Serves: 1 Time to make: 5 mins Total cost: $3.30 (at time of publication) 1/2 cup frozen mixed berries 1/2 frozen sliced banana 2 tablespoons rolled oats 1 tablespoon almond butter 150g low-fat natural yoghurt Topping handful of mixed fresh berries 1 teaspoon black chia seeds 1 teaspoon pumpkin seeds Instructions Step 1Blend ingredients with a handful of ice. Pour …

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Lentil, mushroom and ricotta lasagne

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00000Serves: 6 Time to make: 1 hr 20 mins (Hands-on time: 20 mins, Cooking time: 1 hr), plus 5 mins cooling Total cost: $25.20 / $4.20 per serve (at time of publication) oil spray 1 onion, finely chopped 1 carrot, peeled, finely chopped 1 stalk celery, finely chopped 1 clove garlic, crushed 1 teaspoon chopped fresh thyme 1 tablespoon no-added-salt …

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Red velvet smoothie bowl

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00000Serves: 1 Time to make: 5 mins Total cost: $3.40 (at time of publication) 1 raw beetroot, peeled, chopped 1 small or 1/2 large ripe banana 2 tablespoons ripe avocado 1 tablespoon cocoa 1/2 teaspoon vanilla extract 1/2 cup frozen blueberries 1 cup trim milk fresh mint leaves, to serve (optional) Instructions Step 1Place all ingredients in a blender and …

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Blueberry cheesecake jars

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00000Serves: 4 (makes 4 x 250ml jars) Time to make: 30 mins Total cost: $7.20 / $1.80 per serve (at time of publication) 3 gingernut biscuits, crushed 115g Philadelphia Extra Light spreadable cream cheese 1 1/4 cups low-fat natural yoghurt 2 tablespoons icing sugar 1 teaspoon vanilla paste 1  cups fresh or frozen blueberries 2 tablespoons reduced-sugar blueberry jam 1-2 …

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Trifle smoothie bowl

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00000Serves: 1 Time to make: 5 mins Total cost: $3.75 (at time of publication) 1/2 cup frozen raspberries 1 cup trim milk 2 tablespoons low-fat natural yoghurt 2 tablespoons raw whole almonds, or ground almonds 1 teaspoon vanilla extract 1 teaspoon almond extract 1 tablespoon chia seeds Instructions Step 1Blend ingredients with a handful of ice. Pour smoothie into a …

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Roasted vege salad

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00000Serves: 4 Time to make: 1 hr (Hands-on time: 20 mins, Cooking time: 40 mins) Total cost: $21.20 / $5.30 per serve (at time of publication) 3 red capsicums, roughly chopped 3 cups chopped courgettes 2 eggplants, cubed 1 red onion, roughly chopped in wedges 1 tablespoon dried or fresh rosemary oil spray 2 cups broccoli florets, steamed 120g haloumi …

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Carrot cake smoothie bowl

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00000Serves: 1 Time to make: 5 mins Total cost: $2.20 (at time of publication) 1 small frozen banana, peeled 1 large or 2 small carrots, peeled, chopped 1 tablespoon oats 1 tablespoon desiccated coconut 1 cup trim milk (or dairy alternative) 1/2 teaspoon ground cinnamon pinch ground ginger pinch nutmeg (freshly grated or dry) 2—3 walnuts Instructions Step 1Place all …

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It is ALL about seeds…

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00000Let’s not overlook seeds when it comes to health and wellness! We all know that nuts are healthy – packed with good fats, vitamins and minerals that are all-round fabulous for your body (provided you don’t have tooooo many – they are high in energy, let’s not forget!). Seeds, however, are equally fabulous and often don’t really get much of …

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What to do with kiwifruit

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00000The low-down Varieties: The main variety is green kiwifruit, with furry brown skin, green flesh and tangy flavour. Gold kiwifruit has smoother skin, a slightly pointed end, and sweet yellow flesh. Buying: Choose plump kiwifruit with firm skin. Avoid bruises or soft spots (over-ripeness). Unripe kiwifruit are a lot firmer than ripe fruit. Storing: Keep at room temperature to slightly …

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HFG guide to fruit and vege juice

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00000UPDATED 18.02.16: This content has been changed in line with new nutritional guidelines removing fruit juice as a daily fruit serve.] Nutritionist Rose Carr investigates what goes into juices, and which varieties are the best buys. What’s in a fruit juice? The pictures on juice packaging can be ambiguous. It pays to carefully read the labelling to know what’s inside …

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Pressure is mounting: let’s be brave and introduce a sugary drinks tax

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11000At the weekend a group of over 70 public health professors from New Zealand universities sent an open letter to Cabinet calling for stronger child obesity prevention measures from the Government. The group of academics is concerned by New Zealand’s high rate of childhood obesity – the fourth highest in the world. While they applaud the Government for making childhood …

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