Author Archives: nutrition

Gluten Free Porridge

Gluten Free Porridge
Serves 1
This is a delicious gluten free porridge, giving you a good and healthy start into the day. Sophisticated with prunes, raisins, vanilla, cinnamon and almonds. By adding hemp seeds this porridge also provides good fatty acids (especially omega-3). It is also high in calcium which is important for bone health.
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Cook Time
10 min
Total Time
15 min
Cook Time
10 min
Total Time
15 min
518 calories
93 g
0 g
11 g
12 g
1 g
374 g
9 g
27 g
0 g
8 g
Nutrition Facts
Serving Size
374g
Servings
1
Amount Per Serving
Calories 518
Calories from Fat 77
% Daily Value *
Total Fat 11g
18%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 9mg
0%
Total Carbohydrates 93g
31%
Dietary Fiber 6g
25%
Sugars 27g
Protein 12g
Vitamin A
10%
Vitamin C
0%
Calcium
56%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. almond milk 1 cup
  2. quinoa flakes 1/3 cup
  3. vanilla been 1
  4. cinnamon 1/4 tsp.
  5. prunes 3
  6. raisin 1 tsp.
  7. hemp seeds 1/2 tsp.
  8. maple syrup to taste
  9. almonds, sliced 1 tbsp.
Instructions
  1. Boil almond milk.
  2. Add quinoa flakes and return to boil. Cook for 30 seconds. Stir frequently.
  3. Add vanilla, cinnamon, prunes, raisins and hemp seeds and cook another 30 seconds while stirring.
  4. Remove from heat and allow to cool down.
  5. Add maple syrup to taste, mix and sprinkle with almonds.
Adapted from Shape.com
beta
calories
518
fat
11g
protein
12g
carbs
93g
more
Adapted from Shape.com
Kitchen Cures http://kitchencures.imagos.com.au/

Low Carb Pizza without Flour

Low Carb Pizza without Flour
Serves 2
This unusual pizza needs no flour. It is low in fat and rich in vitamins. This pizza is gluten free and thereby suitable for individuals suffering from coeliac disease.
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Prep Time
10 min
Cook Time
30 min
Total Time
20 min
Prep Time
10 min
Cook Time
30 min
Total Time
20 min
165 calories
27 g
11 g
4 g
8 g
2 g
289 g
133 g
5 g
0 g
1 g
Nutrition Facts
Serving Size
289g
Servings
2
Amount Per Serving
Calories 165
Calories from Fat 36
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 11mg
4%
Sodium 133mg
6%
Total Carbohydrates 27g
9%
Dietary Fiber 4g
16%
Sugars 5g
Protein 8g
Vitamin A
24%
Vitamin C
40%
Calcium
13%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. medium potatoes,cooked and sliced 2
  2. water 1/2 - 1 tbsp.
  3. ripe tomatoes, chopped 2
  4. green capsicum, seeded and chopped 1/2
  5. black olives, pitted and quartered 1 tbsp.
  6. Mushrooms 4
  7. grated mozzarella cheese 1/4 cup
  8. oregano to taste
  9. thyme to taste
Instructions
  1. Preheat oven to 180 degree Celsius. Prepare baking dish by slightly spraying oil on it.
  2. Overlap potato slices on a baking tray to form a pizza base.
  3. Cover with tomato, capsicum, olives and mushrooms.
  4. Season with oregano, thyme, pepper and salt to taste and sprinkle with cheese.
  5. Bake for 20-30 minutes until heated through and cheese has melted.
Adapted from Healthy Food Fast
beta
calories
165
fat
4g
protein
8g
carbs
27g
more
Adapted from Healthy Food Fast
Kitchen Cures http://kitchencures.imagos.com.au/

Ham and Vegie Slice

Ham and Veggie Slice
Serves 4
This ham and veggie slice is a goo meal for weight loss. It is rich in vegetables (and vitamins) and protein, but very low in fat.
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Prep Time
20 min
Cook Time
35 min
Total Time
55 min
Prep Time
20 min
Cook Time
35 min
Total Time
55 min
288 calories
22 g
310 g
13 g
22 g
5 g
215 g
420 g
4 g
0 g
6 g
Nutrition Facts
Serving Size
215g
Servings
4
Amount Per Serving
Calories 288
Calories from Fat 112
% Daily Value *
Total Fat 13g
19%
Saturated Fat 5g
26%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 310mg
103%
Sodium 420mg
18%
Total Carbohydrates 22g
7%
Dietary Fiber 2g
9%
Sugars 4g
Protein 22g
Vitamin A
108%
Vitamin C
16%
Calcium
16%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Eggs 6
  2. Plain flour 60g
  3. Zucchini, grated and drained 1 cup
  4. Sweet corn kernels or can drained 1/2 cup
  5. grated carrot 1 cup
  6. grated capsicum 1/2 cup
  7. leek, chopped 1/2 cup
  8. lean ham, chopped 100g
  9. grated reduced-fat cheese 50g
Instructions
  1. Preheat oven to 180 degree Celsius.
  2. Beat eggs and flour together until smooth.
  3. Add zucchini, corn, carrot, capsicum, leek and ham and combine.
  4. Pour into a dish lightly sprayed with oil. Top with cheese.
  5. Bake for 30-40 minutes until set.
Notes
  1. Modified from Healthy Food Fast
Adapted from Healthy Food Fast
beta
calories
288
fat
13g
protein
22g
carbs
22g
more
Adapted from Healthy Food Fast
Kitchen Cures http://kitchencures.imagos.com.au/

Berry Mousse

Berry Mousse
Serves 4
This delicious Berry Mousse contains raspberries and blueberries (or berries you like) and is sophisticated with spearmint. This dessert is very low in fat.
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
576 calories
136 g
8 g
3 g
3 g
1 g
329 g
870 g
114 g
0 g
1 g
Nutrition Facts
Serving Size
329g
Servings
4
Amount Per Serving
Calories 576
Calories from Fat 25
% Daily Value *
Total Fat 3g
4%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 8mg
3%
Sodium 870mg
36%
Total Carbohydrates 136g
45%
Dietary Fiber 3g
13%
Sugars 114g
Protein 3g
Vitamin A
4%
Vitamin C
47%
Calcium
10%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Sustagen Instant Pudding Vanilla 6 scoops
  2. water 240ml
  3. fresh or frozen raspberries (defrosted) 1/2 cup
  4. fresh or frozen blueberries (defrosted) 1/2 cup
  5. icing sugar 1 tbsp.
  6. plain Greek yogurt 1 cup
  7. Spearmint leafs to season to taste
  8. extra berries for decoration
Instructions
  1. In a bowl whisk Sustagen Instant Pudding Vanilla and water.
  2. Lightly crush raspberries and blueberries with a fork ad stir in sugar.
  3. Fold berries and yogurt into pudding mix.
  4. Spoon mixture into serving dishes, decorate with extra berries and spearmint leaves and serve.
Notes
  1. Modified from Nestle Health Science
Adapted from Nestle Health Science
beta
calories
576
fat
3g
protein
3g
carbs
136g
more
Adapted from Nestle Health Science
Kitchen Cures http://kitchencures.imagos.com.au/

Fruit Shortcake

Fruit Shortcake
Serves 4
This delicious Fruit Shortcake with apricots and prunes, sophisticated with cinnamon is rich in vitamin A. Therefore, it is good for sight and cell regeneration.
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
1191 calories
171 g
227 g
55 g
15 g
33 g
361 g
450 g
10 g
2 g
18 g
Nutrition Facts
Serving Size
361g
Servings
4
Amount Per Serving
Calories 1191
Calories from Fat 480
% Daily Value *
Total Fat 55g
84%
Saturated Fat 33g
165%
Trans Fat 2g
Polyunsaturated Fat 3g
Monounsaturated Fat 15g
Cholesterol 227mg
76%
Sodium 450mg
19%
Total Carbohydrates 171g
57%
Dietary Fiber 3g
14%
Sugars 10g
Protein 15g
Vitamin A
105%
Vitamin C
6%
Calcium
25%
Iron
39%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. self raising flour 1 cup
  2. plain flour 1 cup
  3. caster sugar 1 tsp.
  4. Sustagen Hospital Formula Vanilla 5 scoops
  5. butter 250g
  6. egg, beaten 2
  7. canned apricots 500g
  8. prunes 500g
  9. cinnamon 1.5 tsp.
Instructions
  1. Preheat oven to 180 degree Celsius.
  2. Grease and line a 20cm x30cm baking pan.
  3. Sift all dry ingredients including Sustagen into a bowl.
  4. Sir in butter and eggs until well combined.
  5. Press half of the mixture and into prepared pan.
  6. Arrange apricots and prunes over mixture and crumble remaining mixture over the top.
  7. Bake for 35-40 minutes or until golden and cooked through.
  8. Serve warm as a dessert with a dollop of cream or cooled for afternoon tea.
Notes
  1. Modified from Nestle Health Science
Adapted from Nestle Health Science
beta
calories
1191
fat
55g
protein
15g
carbs
171g
more
Adapted from Nestle Health Science
Kitchen Cures http://kitchencures.imagos.com.au/

Banana Muffin with Walnut Topping

Banana Muffin with Walnut Topping
Serves 6
These are delicious muffins out of banana and walnut refined with maple syrup. It is high in potassium and unsaturated fatty acids.
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Prep Time
20 min
Cook Time
30 min
Total Time
1 hr
Prep Time
20 min
Cook Time
30 min
Total Time
1 hr
340 calories
44 g
48 g
7 g
5 g
4 g
135 g
361 g
22 g
0 g
3 g
Nutrition Facts
Serving Size
135g
Servings
6
Amount Per Serving
Calories 340
Calories from Fat 64
% Daily Value *
Total Fat 7g
11%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 48mg
16%
Sodium 361mg
15%
Total Carbohydrates 44g
15%
Dietary Fiber 1g
5%
Sugars 22g
Protein 5g
Vitamin A
5%
Vitamin C
4%
Calcium
14%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. self raising flour 1.25 cups
  2. brown sugar 1/3 cup
  3. Sustagen Hospital Formula Vanilla 1 cup
  4. butter, melted 2 tbsp.
  5. milk 1/2 cup
  6. egg, beaten 1
  7. banana, ripe 1
  8. lemon juice 1.5 tbsp.
Topping
  1. butter 1 tbsp.
  2. walnut 3
  3. maple syrup 2 tbsp.
Instructions
  1. Heat oven to 180 degree Celsius.
  2. Grease a six-case muffin tray.
  3. Place sifted flour, brown sugar and Sustagen in a bowl. Mix well.
  4. Melt butter and combine in a bowl with milk, egg, chopped banana.
  5. Add wet ingredients to dry ingredients and mix gently. Do not over mix.
  6. Place mixture in muffin tray.
  7. For topping melt butter in a small pan and add walnuts and maple syrup. Braise for 2 minutes. Do not scorch it.
  8. Arrange topping on mixture in muffin tray.
  9. Bake for 30 minutes. Allow to cool out of oven.
Notes
  1. Modified from Nestle Health Science
Adapted from Nestle Health Science
beta
calories
340
fat
7g
protein
5g
carbs
44g
more
Adapted from Nestle Health Science
Kitchen Cures http://kitchencures.imagos.com.au/

Tuna and Pasta Bake

Tuna and Pasta Bake
Serves 6
This delicious Tuna and Pasta Bake supplemented with peas and mushrooms is high in protein. It is suitable for malnourished individuals.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
463 calories
47 g
146 g
19 g
25 g
10 g
232 g
291 g
6 g
0 g
7 g
Nutrition Facts
Serving Size
232g
Servings
6
Amount Per Serving
Calories 463
Calories from Fat 165
% Daily Value *
Total Fat 19g
29%
Saturated Fat 10g
50%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 146mg
49%
Sodium 291mg
12%
Total Carbohydrates 47g
16%
Dietary Fiber 3g
11%
Sugars 6g
Protein 25g
Vitamin A
17%
Vitamin C
5%
Calcium
23%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Butter 50g
  2. Plain flour 3 tbsp.
  3. Milk 1,5 cups
  4. Sustagen Hospital Formula Vanilla 4 scoops
  5. Salt and Pepper to taste
  6. Grated tasty cheese 1/2 cup
  7. Spiral pasta, cooked 250g
  8. hard boiled eggs, shelled and quartered 3
  9. Can tuna in brine or water, drained 425g
  10. Frozen peas 1/2 cup
  11. Mushrooms 250g
  12. Grated cheese, for topping 1/2 cup
  13. Fresh breadcrumbs 1/2 cup
  14. nutmeg to taste
Instructions
  1. Preheat oven to 180 degree Celsius/ 170 degree Celsius fan forced. Grease a 30cm x 20cm baking dish.
  2. Melt butter in a small saucepan, add flour and cook for 1 minute. Remove from heat.
  3. Gradually whisk in milk, return to heat and bring to the boil stirring continually until sauce thickens.
  4. Stir in Sustagen and tasty cheese until melted and smooth. Season with salt, pepper and nutmeg.
  5. Arrange cooked pasta, egg, tuna, peas and mushrooms into baking dish. Pour over sauce and mix through.
  6. Sprinkle with grated cheese and breadcrumbs and bake in oven for 20 minutes or until golden.
Notes
  1. Modified from Nestle Health Science
Adapted from Nestle Health Science
beta
calories
463
fat
19g
protein
25g
carbs
47g
more
Adapted from Nestle Health Science
Kitchen Cures http://kitchencures.imagos.com.au/

Pumpkin Soup

Pumpkin Soup
Serves 4
This is a delicious pumpkin soup sophisticated with carrots and apple. It is very rich in vitamin A which is good for sight and cell regeneration, especially for healthy, unwrinkled skin.
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Prep Time
5 min
Cook Time
40 min
Total Time
45 min
Prep Time
5 min
Cook Time
40 min
Total Time
45 min
149 calories
29 g
0 g
4 g
3 g
1 g
366 g
37 g
10 g
0 g
3 g
Nutrition Facts
Serving Size
366g
Servings
4
Amount Per Serving
Calories 149
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 37mg
2%
Total Carbohydrates 29g
10%
Dietary Fiber 6g
24%
Sugars 10g
Protein 3g
Vitamin A
414%
Vitamin C
20%
Calcium
5%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Olive oil 1 tbsp.
  2. Onion, chopped 1/2
  3. Pumpkin, chopped 400g
  4. Potato, chopped 1
  5. Carrots, chopped 2
  6. Apple, chopped 1
  7. Curry 1 tsp.
  8. Water 2 cups
  9. Stock powder 1/2 tsp.
  10. Sustagen Hospital Formula Neutral 120g
Instructions
  1. Heat olive oil in a pot. Wen hot add onion and cook until clear.
  2. Add pumpkin, potato, carrots, apple, water, stock and curry. Cook until soft.
  3. Blend until smooth.
  4. Gradually add Sustagen and stir into soup.
Notes
  1. Modified from Nestle Health Science
beta
calories
149
fat
4g
protein
3g
carbs
29g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Low Lactose Banana Berry Smoothie

Low Lactose Banana Berry Smoothie
Serves 4
This delicious low lactose Banana Berry Smoothie is high in protein and rich in potassium. It is suitable for malnourished individuals and especially those who can not digest lactose.
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Prep Time
3 min
Total Time
3 min
Prep Time
3 min
Total Time
3 min
482 calories
46 g
3 g
1 g
4 g
1 g
276 g
53 g
41 g
0 g
0 g
Nutrition Facts
Serving Size
276g
Servings
4
Amount Per Serving
Calories 482
Calories from Fat 9
% Daily Value *
Total Fat 1g
2%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 3mg
1%
Sodium 53mg
2%
Total Carbohydrates 46g
15%
Dietary Fiber 2g
7%
Sugars 41g
Protein 4g
Vitamin A
1%
Vitamin C
43%
Calcium
13%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Lactose free milk Zymil 800ml
  2. small banana, sliced 4
  3. cup vanilla yogurt 1 cup
  4. honey 8 tsp.
  5. frozen berries 1 cup
  6. Sustagen Hospital Formula Vanilla 480g
Instructions
  1. Place all ingredients in a blender and process until well combined.
  2. Pour into glass and serve.
Notes
  1. Modified from Nestle Health Science
beta
calories
482
fat
1g
protein
4g
carbs
46g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Low Lactose Mocha Delight

Low Lactose Mocha Delight
Serves 4
This is a delicious chocolate drink low in lactose. Suitable for individuals who can not digest lactose.
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Prep Time
3 min
Total Time
3 min
Prep Time
3 min
Total Time
3 min
856 calories
73 g
59 g
27 g
9 g
19 g
480 g
278 g
54 g
0 g
5 g
Nutrition Facts
Serving Size
480g
Servings
4
Amount Per Serving
Calories 856
Calories from Fat 243
% Daily Value *
Total Fat 27g
42%
Saturated Fat 19g
93%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 59mg
20%
Sodium 278mg
12%
Total Carbohydrates 73g
24%
Dietary Fiber 2g
9%
Sugars 54g
Protein 9g
Vitamin A
11%
Vitamin C
1%
Calcium
26%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Lactose free milk Zymil 800 ml
  2. Vanilla ice cream 8 scoops
  3. Chocolate topping 4 tbsp.
  4. Instant coffee 2 tsp.
  5. Sustagen Hospital Formula vanilla 480g
Instructions
  1. Place all ingredients in a blender and process until well combined.
  2. Pour into a glass and serve.
Notes
  1. Modified from Nestle Health Science
beta
calories
856
fat
27g
protein
9g
carbs
73g
more
Kitchen Cures http://kitchencures.imagos.com.au/