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5 health benefits of macadamias


Macadamias are a rich source of monounsaturated (omega-3) fatty acids and come with a host of health benefits in just one handful. Whether you eat them as a snack or use them in a recipe for added crunch, here are five reasons why you need this healthy tree nut in your diet and two delicious recipes to get you started. 



1. Gives you a dose of antioxidants which boost the body’s natural defenses

2. Naturally gluten-free, low in sugar and very low in sodium

3. Lowers blood pressure and cholesterol, keeping your heart healthy

4. Contributes to strong and shiny hair and nails

5. Contains vitamin B1, magnesium and potassium for increased energy and muscular function

Wondering how to incorporate this healthy tree nut in a recipe? Try these tasty picnic recipes courtesy of Australian Macadamias.


Macadamia, pumpkin and blue cheese tartlets (picutured above)

Makes 6

These tasty tartlets use store-bought pastry, so they’re quick and easy to make. The pumpkin, blue cheese and coriander combination makes them a classy work lunch option, or the ideal addition to a long and leisurely picnic. But don’t be fooled by their simplicity – the golden macadamias on top ensure they’re anything but ordinary.


300g pumpkin, peeled and cut into 1cm pieces

2 tsp oil

450g pack store-bought short-crust pastry

2 eggs

¼ cup thickened cream

50g blue cheese, crumbled

¼ cup coriander leaves, chopped, or chives if you prefer

¼ cup macadamia halves


1. Preheat oven to 180°C.

2. Place the pumpkin pieces on a small tray and drizzle with oil. Roast for 15 minutes, or until just soft.

3. Place pastry on a lightly floured work surface and cut out 6 x 14cm rounds, to fit tartlet tins. You may have slightly smaller or larger tins, so cut according to your size. Press the pastry circles into the tins.

4. Cut 6 rounds of baking paper to line the pastry. Line the pastry and weight with pastry weights or an appropriate weight – rice or dried chickpeas work well. Bake for 5–7 minutes, remove from the oven and set aside to cool slightly. Remove the baking paper and weights.

5. Whisk together the eggs and cream. Pour the egg mixture into the empty tart shell so that it comes halfway up the sides. Divide the pumpkin and blue cheese between the tarts and sprinkle with coriander. Dot with macadamia halves and return to the oven for a further 5–7 minutes, until puffed and golden.

6. Serve warm or at room temperature.

Macadamia and three seed crackers recipe




Makes 24

These deliciously moreish crackers are perfect with cheese and add a little macadamia magic to any picnic platter. Best of all, the super-easy, blend-and-bake recipe means you can whip up a batch in no time and hit the picnic rug sooner!


¼ cup wholemeal flour

¼ cup oats

½ cup macadamias

2 tbsp poppy seeds

2 tbsp sunflower seeds

2 tbsp sesame seeds

3 tbsp water


1. Preheat oven to 180°C.

2. Place all the ingredients except the water in a blender. Blend until the mixture resembles fine crumbs. Note that many of the sesame seeds and all the poppy seeds will still be whole.

3. With the motor running, add the water a tablespoon at a time until the mixture comes together and forms a ball. Place the ball on a sheet of baking paper that will line a baking tray.

4. Flatten the ball to a rectangle about 1cm thick. Place a large piece of plastic wrap over the flattened mixture and roll out to a 2mm thick rectangle with a rolling pin. Remove the plastic wrap and use a ruler and knife, or a pasta cutter, to score the flattened dough to create small, cracker sized rectangles.

5. Transfer the dough and baking paper to a tray and bake for 8–10 minutes, until the edges have started to go golden and the inner areas are cooked. Remove and cool for 5 minutes on the tray before gently breaking into pieces along the score lines and transferring to a wire rack to cool completely. Store in an airtight container.

This piece was produced in partnership with the Australian Macadamias.

NEXT: Packed with nourishing good fats, here are 11 other healthy nuts to add to your healthy eating regime.


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Fitness model healthy food swaps


Bianca Cheah 


Fitness website founder and model  // and

“I eat a high-protein, low-carb diet. I don’t eat dairy foods like milk, cheese and yoghurt. Chicken and fish are my top protein picks and with them I always eat plenty of fresh vegetables – particularly the vegies in season as they are grown more naturally. I eat very little sugar and minimise intake of carbs as they make me feel bloated and lethargic. I avoid processed foods, which really make me feel hungover. Vegies are on high rotation in my diet; the fresher the meal, the better I feel. I feel good knowing I’ve nourished my body with a huge vitamin boost, but I also believe it’s really important to allow yourself treats in moderation, otherwise abstaining can lead to binge eating. I like to snack on chocolate-covered goji berries, which are full of antioxidants.” 

Cow’s milk 


Lactose-free almond or soy milk

Green vegies 


Green juices (broccoli, broccolini, spinach, cucumber)




Dried fruit  


Fresh fruit

White carbs 


Quinoa, brown rice, sweet potato

Bland food 


Flavoursome food (spices)

Fruit juices





Biodynamic and organic red wine



Steamed broccolini

Milk chocolate


Chocolate-covered goji berries


Sophie Guidolin


fitness blogger  //

“I overhauled most of my habits, which meant I cut back on sugar, reduced my intake of carbs, started avoiding processed foods, reduced my intake of preservatives, colours and additives, added more lean protein, reduced my intake of dairy foods and ate a bigger variety of vegetables.”

Liquid kilojoules (cordial, soda, milk)





Protein brownies

Flour pancakes


Quinoa pancakes



Low-carb cake (e.g. coconut flour)

White rice




Emily Skye 


Fitness model  //

“I don’t eat sugar except for a little natural sugar in fruits and vegetables and barely eat any starchy carbs, but I have more meat and a wider range of fresh vegetables and salads. I avoid gluten and wheat and I’ve cut right down on dairy products except for natural yoghurt and cottage cheese as they’re lower in lactose, which I’m sensitive to. I avoid processed foods, artificial colours, flavours and preservatives. Swap low-fat foods, which usually contain a lot of salt, sugar or other additives and chemicals, for full-fat foods, which can be more filling and often contain less additives.”



Pure water

Processed carbs


Complex carbs (brown rice, quinoa, oats, sweet potatoes)

French fries


Sweet potatoes

Burger buns


 Portobello mushrooms 

White rice



Lasagne sheets






NEXT: Craving fast food? Here are few sneaky fast food alternatives



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Mindful chocolate eating

Store Keep chocolate at room temperature. High quality chocolate should never be stored in the refrigerator; in the mouth, cold chocolate does not release the flavours and aromas as quickly as room temperature chocolate. 

Cleanse Before your chocolate fix, eat a piece of apple or small piece of bread to cleanse the palate of other flavours.

Smell Involve your sense of smell, touch and sight in the tasting process. Before eating, look at the chocolate, appreciate the shine and colour. Break off a piece and listen to the sound. High-quality chocolate produces a sharp, crisp sound when it breaks and a clean edge. Rub the chocolate with your fingers  (it should feel smooth), which will start to release the odours and enhance flavour intensity. Smell the chocolate and try to define different aromas. 

Suck Place the chocolate in your mouth and let it melt without chewing (it will melt at 32 degrees Celsius. Let the flavours release and be aware of the flavours (notice whether they’re the same as the ones you smelled). 

Finish Once the chocolate has melted completely, be aware of the ‘finish’. It should not be bitter or unpleasant on the palate. New flavours may emerge.

NEXT: Here’s how to avoid mindless eating.



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5 reasons why smoothies are good for you


1. Liquid meals contain fewer calories than solid food

It’s surprisingly easy to ‘overeat’ when you’re liquefying your food. While you’d struggle to scarf six bananas, the same quantity of fruit blends to a deceptively small smoothie. Rather than throwing ingredients in a blender ad libitum, measure ingredients beforehand in accordance with what you’d reasonably eat if you sat down to a solid meal. Tip: mix you choice of milk 50:50 with some chilled water, you won’t taste the difference but it will help with your calorie intake.

2. They are better for you

The health credentials of liquid meals ranges from uber-healthy to little better than a burger. Without added flavour, wholefood smoothies can be bland, so they often get a kick along from additives such as honey or nut butter. While a small amount is fine, a liberal serve can turn a healthy liquid meal into a glorified thickshake. 

3. They keep you fuller for longer

Satiety is primarily determined by a meal’s effect on both blood sugar and gastric emptying. Generally, protein is the most satiating macronutrient while fat slows gastric emptying, prolonging satiety. Fibre slows glucose release into the bloodstream, averting the sudden hunger that occurs when insulin sweeps sugar from the bloodstream after a high-GI hit. Tick these boxes, and a liquid meal can be just as filling as a solid meal. Conversely, a drink devoid of protein and fibre and fat can leave you as hungry as you were despite having consumed the calorie equivalent of a full breakfast. Try nut butter, an egg or some good quality protein powder. For savoury liquid meals, steamed and cooled shredded chicken or beef and steamed and cooled sweet potato or pumpkin can serve as protein and fibre sources. 

4. You need to use fruit  

While fruit is the go-to wholefood for blended meals, vegies are worthy contenders – even for sweet smoothies. Using a blender ensures that vegies’ nutrients are kept intact – unlike with juicing. Smoothie-friendly vegies include spinach, kale, cos lettuce and watercress. Superfood powders such as spirulina, maca powder or a greens powder are another way to add nutrients to a liquid meal.

5. You need to eat food 

Just because it’s in liquid form doesn’t mean a meal can’t be balanced. If you don’t have time to sit down for breakfast, throw the ingredients you’d usually serve in a bowl in the blender – think raw oats (carbs), milk (calcium and protein), berries (antioxidants) and cinnamon. For protein, you can add yoghurt and protein powder. Tip: Blend brekkie the night before, place in a jar or bottle with a secure lid and leave in the fridge. In the morning, shake and drink. You can even add a teaspoon of coffee.

Check out these delicious, super healthy smoothie recipes today.


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Zdrowa polska kuchnia

Może was zdziwić tytuł tego artykułu. Polska tradycyjna kuchnia jest często widziana jako wysokokaloryczna, ciężka do strawienia i ogólnie raczej szkodliwa dla zdrowia. Ciężko zaprzeczyć tym twierdzeniom, jednak niektóre z tradycyjnie w niej używanych składników są niezwykle zdrowe. W tym artykule postaram się je pokrótce wymienić.

Kasze (jaglana i gryczana) – Te dwa rodzaje kaszy doskonale się uzupełniają. Kasza jaglana to świetne źródło witamin(np. z grupy B) i minerałów, w tym też lecytyny, mającej zbawienny wpływ na pamięć i pomaga unormować cholesterol. Zawiera łatwo przyswajalne białko, spowalnia starzenie się organizmu i pomaga w przeziębianiach. Kasza gryczana to natomiast świetne źródło minerałów, przeciwutleniaczy(działa więc świetnie na krew) i składników przeciwnowotworowych.

Buraki – Łatwiej byłoby napisać, na co buraki nie mają pozytywnego wpływu, niż wymienić to, na co mają. Dobry wpływ na układ krwionośny, działanie przeciwnowotworowe, unormowanie cholesterolu, obniżanie ciśnienia, lepsza przemiana materii, lepsze wydolność organizmu, to wszystko i wiele więcej można odnaleźć w tym niepozornym warzywie. Najwięcej korzyści przynosi picie soku z buraka.

Aronia – Gigantyczna ilość antycyjanów zawartych w aronii powoduje, że jest ona świetna w zwalczaniu wolnych rodników, co w efekcie spowalnia starzenie się organizmu, chroni przed nowotworami i wspomaga układ krążenia. Pomaga ona też w regeneracji po wysiłku fizycznym. Jest świetnym źródłem cennych minerałów i witamin. Nie jest ona może aż tak popularna w polskiej kuchni, jednak w Polsce produkuje się jej ogromne ilości.

Siemię lniane – Siemę lnianie powinno znaleźć się w każdej diecie. Wśród jego licznych zalet można wymienić zbawienny wpływ na układ krwionośny. Jest to również doskonałe źródło kwasów omega-3, ma niezwykle dobry wpływ na trawienie i przewód pokarmowy. Pomaga z regulacją cholesterolu w organizmie.

Czosnek – Każdy z nas wie, że zgodnie z dawnymi wierzeniami czosnek odstrasza wampiry. W dzisiejszych czasach lepszym jego zastosowaniem jest użycie go jako pogromcy przeziębień. Jego działanie przeciwbakteryjne powoduje, że doskonale wspomaga on kurację na wiele chorób. Jednak warto go spożywać również będąc zdrowym. Ma działanie przeciwnowotworowe, pomaga z cholesterolem i nadciśnieniem, ma doskonały wpływ na układ oddechowy i moczowy.

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