Review: Eat Drink and Still Shrink – Michele Chevalley Hedge

Eat Drink and Still Shrink
Michele Chevalley Hedge
Pan Macmillan Australia
Plum
ISBN: 9781760783358
RRP $34.99

Description:
Like you, Michele Chevalley Hedge wants to be able to eat delicious food, enjoy the odd glass of wine and still feel great.

In this book, Michele draws on all the latest research and her many years’ experience as a nutritionist to provide a solution that works for the average busy person who wants to be healthy.

The sheer amount of nutritional information available nowadays can be overwhelming. But if we’re not eating well, we feel the impact in every part of our lives. Not only can a poor diet lead to weight gain, the development of type 2 diabetes and cardiovascular disease, but it also adversely affects our moods, our ability to sleep well and our energy levels – in short, everything we need to function well in this modern age.

So, what’s the answer? Certainly not deprivation; all the science tells us that ‘diets’ (especially the extreme, yo-yo variety) don’t work. What the science does show is that eating a balanced diet of nourishing wholefoods – with the odd treat thrown in – is your ticket to ageing well, a lean healthy body, a sense of vitality, abundant energy and better brain function.

This book is not about yo-yo dieting or trying to fit into your jeans by Friday. It’s a joyful guide to life and a sustainable way of eating for long-term good health.

My View:
When did food start to be the enemy? Michele Chevalley Hedge’s shares “We need this book because, while staying healthy is not overly complicated, it often seems as though it is. What’s more there are so many competing messages, too many ways of framing nutrition and not enough evidence based scientific data that underpins health.”p10

So much of the information presented here resonates with me. In fact I think this book is such a gem I am reading it a second time – the first I read to reflect on Michele’s discussion and now to try and apply some of her strategies to my life style. I particularly like the “micro changes” and am already embarking of a couple of those…simple changes that benefit my health.

Here within is a strategy to put your health back on track. A great read.

#MeatFreeMonday Creamy Vegetable Soup: Eat Drink and Still Shrink – Michele Chevalley Hedge

Eat, Drink and Still Shrink by Michele Chevalley Hedge,

Published by Plum, RRP $34.99,

Photography by Cath Muscat.

 

C R E A M Y   V E G E T A B L E  S O U P 

“I love cream and I love veggies so when I can combine them both in a soup I do. But the tastebud explosion here is not cream at all … it is the creaminess of cashews, making it a lighter meal than you might expect, but still packed with protein and nutrients. Enjoy it just as it is, or sprinkle over your choice of fresh herbs.” p150  

SERVES 4  PREPARATION TIME: 15 MINS COOKING TIME: 30 MINS
1 cup raw unsalted cashews
2 tablespoons coconut oil or
extra virgin olive oil
1 large brown onion, roughly chopped
2 garlic cloves, roughly chopped
5 cups chopped broccoli,cauliflower and/or carrots
3–4 cups vegetable stock or water
2 teaspoons sea salt
1–2 teaspoons cayenne pepper (to taste)
coriander sprigs, to serve

Soak the cashews in water for 15 minutes, then drain.

Meanwhile, heat the oil in a large saucepan over medium heat, add the onion and garlic and cook for 5 minutes or until softened. Add the vegetables and enough stock or water to cover, then season with the
salt and cayenne pepper.

Bring to the boil, then reduce the heat to low and simmer for 20 minutes or until the vegetables are tender. Add the drained cashews, then blend with a stick blender (or in an upright blender) until smooth.

Divide among four bowls and serve hot garnished
with coriander.

DITCH THE NUTS: If you don’t eat nuts, add 200 ml coconut milk
just before blending (heat it through at a simmer over low heat
otherwise it will separate).

BULK IT UP: Add a drained 400 g tin of chickpeas or legumes of your
choice after blending and simmer for 10 minutes. Remember legumes
are both a carb and a protein so go easy on them at dinner.

SPICE IT UP: Add a pinch of smoked paprika, chilli powder or
jalapeno pepper powder.

Strawberry Crumble: Lunch at 10 Pomegranate St – Felicita Sala

 

Author and Illustrator: Felicita Sala

Publisher: Scribble 

Piccolo Angelo Photography (@piccolo_angelo_photography)

3 punnets of strawberries

1 tbsp lemon juice

200 g flour

1/2 cup slivered almonds

80g sugar

100g butter

creme fraiche to serve

 

Preheat oven to 180 degrees C.

Cut strawberries in half and place in a small oven tin with lemon juice and a spoonful of sugar.

Cut butter into small cubes and mix with flour and sugar in a bowl . Rub the mixture with your fingers until you have a crumbly mix, like wet sand.

Cover strawberries with the crumble mix, sprinkle almond son top.

Bake 40 minutes until golden.

 

Serve with creme fraiche or vanilla ice cream.

 

 

 

Black Bean Soup: Lunch at 10 Pomegranate Street- Felicita Sala

Author and Illustrator: Felicita Sala

Publisher: Scribble 

Piccolo Angelo Photography (@piccolo_angelo_photography) 

 

Black Bean Soup

3 cans of Black Beans ( or 750 grams cooked and drained)

2 garlic cloves minced

1 red onion

1 tsp crushed cumin

1/2 green bell pepper (capsicum)

1 tbsp tomato paste

1 tsp oregano

500ml stock (or bean cooking liquid)

4 strips of bacon chopped

juice of 2 limes

 

Finely chop onion and bell pepper. Heat up a large pot. Add some olive oil and fry bacon for 2 minutes, until brown.

Add onion and bell pepper and cook on gentle heat for 5 minutes.

Now add garlic, cumin, oregano and tomato paste. Stir and cook another minute.

Add the beans and the stock and season with salt. Simmer for 1/2 an hour stirring occasionally.

Add lime juice at the end and serve with rice and some coriander (optional).

 

Serves 4-6

 

 

 

 

 

 

#MeatFreeMonday: Coconut Dahl – Lunch at 10 Pomegranate Street – Felicita Sala

Author and Illustrator: Felicita Sala

Publisher: Scribble 

Piccolo Angelo Photography (@piccolo_angelo_photography) 

 

Coconut Dahl

2 cups/400 g red lentils

1 tsp turmeric

2 Tbsp curry powder

3 tbsp coconut oil or ghee

1 litre/4 cups water

1 can of coconut milk

2 carrots

1 clove of garlic minced

1 tbsp grated ginger

3 tbsp tomato paste

2 tbsp salt

4 green onions

 

Finely chop the carrots and green onions.

Gently cook the vegetables in a large pot with the oil/ghee and a pinch of salt. Add the ginger, garlic, turmeric and curry powder. Stir for 1 minute.

Add tomato paste with a little water and stir some more. Add the lentils.  Add the water and simmer for 20 minutes.

Add the coconut milk and salt and simmer for another 15 minutes, stirring occasionally and adding  a little water if needed.

 

Serve with rice.

Serves 6-8

 

 

 

 

 

 

Sneak Peek – Lunch at 10 Pomegranate Street- Felicita Sala

 

Scribble asked Felicita what inspired her to write this beautiful book?

 

‘This book is a homage to all the people who have shared their food with me and who have instilled in me a love of food: My mother, my neighbours, my friends, people I’ve met on my travels. 

 

The inspiration for the individual recipes and characters came from a variety of sources, but mainly this: the memory of migrating to Australia as a seven year old kid, and those first experiences with different foods and people of different backgrounds. I grew up in Italy in the 80s, which was a very homologous culture of Italian people eating Italian food. From Italy are my earliest memories of big tables full of people eating together.

And then I came Australia.

I remember the first time our Vietnamese neighbours came over with spring rolls, and the first time I tasted an Indian curry at a friend’s house. It was a revelation. The same aspect of sharing applies to every corner of the world.

Lunch at 10 Pomegranate Street is a book about the act of feeding others, of being fed, of sharing what made us from the places that made us. 

The recipes are mostly old classics, not my own, that I adapted slightly. These are the things I cook for my family, or that are simple and comforting to make and eat with children.’

 

 

 

What’s on Tonight’s Menu? Super Simple Chicken Curry: A Pinch of Nom – Kate Allinson & Kay Featherstone

Pinch of Nom by Kate Allinson and Kay Featherstone is published by Bluebird, RRP $39.99 and is available in all good bookstores.

Super Simple Chicken Curry

Prep time: 5 mins | Cook time: 30 mins | 181 KCAL per serving

Occasionally, the craving for a good Indian dish is overwhelming. We would all love to have the opportunity to create curry pastes and spice mixes from scratch. At times though, we just need a quick, easy, got- curry recipe that can be created in minutes. This is one such recipe. Wonderfully tasty, but so quick to put together, it’ll become a regular evening meal in no time.” p58

—–| Everyday Light |—–

 

F GF

Serves 4

 

Low-calorie cooking spray

1 large onion, sliced

450g chicken breast (skin and visible fat removed), diced

3 garlic cloves, crushed

400ml water

3 tbsp curry powder

1 tbsp ground turmeric

1 tbsp tomato puree

Sea salt and freshly ground black pepper

 

TO SERVE (OPTIONAL)

Samosas (see earlier post)

Cooked rice

 

Spray a large frying pan with low-calorie cooking spray and place over a medium heat. Add the onion and cook for 2 minutes until softened slightly, then add the diced chicken to the pan and cook for 5 minutes until browned.

Add the garlic to the pan and cook for 1 minutes, then add all the other ingredients. The water should just about cover the chicken – you may need a little more or less depending on the size of your pan.

Leave to simmer gently for 20 minutes.

Turn the heat up and boil the curry for another 5 minutes, stirring frequently to ensure it doesn’t catch on the bottom of the pan – this will reduce and thicken the sauce slightly.

Serves the curry with your choice of accompaniment.

 

* Tip – this curry recipe works well with lean diced lamb (all visible fat removed), too.