Katie Lenhoff Nutrition

22/08/2024

15/02/2024

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19/04/2023

These pancakes are easy, healthy & high in omega 3s

1 large banana (mashed)
2 eggs
3 tablespoons of flaxseed meal*

Whisk the eggs and add to the mashed banana.
Stir through the flaxseed meal.
Heat pan to medium heat.
Measure about 1/8 cup of batter and pour it onto hot pan.
Flip pancakes when bubbles appear.

If you don’t eat much fish, flaxseeds are a fantastic source of omega 3 fats. The type of omega 3 in flaxseeds is alpha-linolenic acid (ALA). ALA has been found to reduce cholesterol and prevent heart attacks and stroke.

*flaxseed meal can be substituted with wholemeal flour or almond meal

16/01/2023

Answer below (I promise it will be free of egg puns 😆).

Eggs contain all 11 essential amino acids this makes them a complete source of protein. They are also high in omega 3s so great to consume, particularly if your diet is low in fish.

Eggs contain cholesterol but we now know that dietary cholesterol only causes small increases in plasma cholesterol levels compared to the intake of saturated and trans fats, so can we consume too many eggs?

Observational studies indicate people with diabetes are at higher risk of cardiovascular disease if they consume more than 7 eggs per week. Similarly, people with cardiovascular disease on cholesterol’s lowering medication were found to have higher levels of LDL cholesterol when they consumed more than 7 eggs per week.

For these reasons, I generally recommend having only around 7 eggs per week (roughy one egg per day or two eggs every second day).

03/01/2023

Question: Could brazil nuts be used as a selenium supplement?

Answer: Yes. Just ONE brazil nut contains approximately 96mg of selenium, this exceeds the recommended intake of 70mg/d.

Selenium is an underrated mineral. It support immunity and hormone metabolism. It is difficult to test for selenium deficiency but we know it exists in Australia as there has been documented cases of hospital admissions due to selenium deficiency.

15/09/2022

Can recommend these!

Pumpkin seeds are particularly high in zinc. Men need more zinc than women. It is estimated that one in three men and one in ten women are not getting enough zinc in their diet.

Eat these flavoured pumpkin seeds on their own or sprinkle on top of porridge, rice cakes that are topped with a nut butter or ricotta, yoghurt, stewed fruit. Sold at Woolworths so easy to get your hands on.

29/08/2022

Firstly, it’s important to know how they come up with the health star rating for each product.
The amount of stars a product has is determined using an algorithm designed to assess nutrients we know increase risk of diet related chronic conditions and offsets them against components of food we know can reduce risk. Products lose points for energy, sodium, saturated fat, sugar and gain points for protein, fibre and fruits, vegetables, nuts and legumes.

The number one message I’d say is to not use it to compare products in different food categories. Using it this way can lead to a lot of confusion. For instance olive oil gets 3.5 stars whilst some orange juices gets 5 stars 🤔
A salad kit packed full of veg with a yoghurt dressing can have 4 stars whilst a sugar free jam and a no sugar brownie packet mix both get 4.5 stars 🤷‍♀️

The other issue is that it’s voluntary. I find that products marketed as “healthy” but have hidden salt/sugar/saturated fat are less likely to have a health star rating on there packaging. It also doesn’t differentiate between whole foods and junk foods.

I do however feel it’s useful when comparing food items within categories, if you’re trying to find the best muesli bar or cracker for instance. The benefits of the system is that it provides a quick, easy, standard way to compare similar packaged foods and it encourages companies to improve the nutrient composition of their products to get a better health rating.

Overall I think it’s a worthwhile tool but only use it for comparisons for foods within the same food category.

16/08/2022

I love a one pan meal- easy and less clean up!

This one pan Moroccan chicken dish is packed full of flavour.

Recipe below ⬇️

Ingredients (serves 4)
600g chicken thighs
1 large sweet potato or 1/2 pumpkin, cut into cubes
Head of cauliflower, cut into cubes
2 large carrots, sliced into chunks
3 tablespoons olive oil
1 1/2 teaspoons ground cumin
1 1/2 teaspoons ground turmeric
1 1/2 teaspoons ground cinnamon
1/2 teaspoons garlic powder
1/4 teaspoon cayenne pepper
salt and pepper to taste

To garnish:
⅓ cup dried cranberries
¼ cup coriander
¼ cup chopped pistachios or almonds

For the feta yoghurt sauce:
1 large garlic clove
1/3 cup plain greek yogurt
1/4 cup feta crumbles
½ tablespoon fresh lemon juice

Instructions
1. Preheat oven to 210c. Line a large baking with baking paper.
2. Add chicken thighs, sweet potato/pumpkin cubes, cauliflower, carrot chunks into a large bowl. Add in olive oil, turmeric, cinnamon, cumin, garlic powder, cayenne pepper and salt and pepper. Use clean hands to toss all of the ingredients together until well combined and spices evenly coat chicken and veggies. Pour onto prepared baking sheet. Bake for 25-35 minutes, rotating the pan and stirring vegetables halfway through to encourage even cooking.
3. Make the feta yoghurt sauce by adding all the ingredients together and either blending in a food processor for a smooth sauce or mashing with a fork to save time.
4. Once chicken and veggies are done cooking, remove from oven and sprinkle dried cranberries, coriander and pistachios/almonds on top. You can either drizzle the feta yogurt sauce over the meal or serve it on the side.
I added wholemeal Lebanese bread “crisps” to mine for some extra crunch and wholegrains.
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02/08/2022

And the winner is… corn thins, with a very low sodium content.
As you can see crackers can vary considerably in sodium content.

Reading the sodium content on food labels can be very enlightening.
If a product has more than 600mg sodium per 100g it is considered a high salt product. As you can see high salt crackers include Aldi’s topz crackers, Salada as well as Arnott’s Sao crackers (which aren’t listed).

Corn thins, cruskits and ryvitas are much better options for your snack or lunch.

12/07/2022

I’m often asked whether mushrooms are high in protein. There are in fact low in protein with 1/2 cup providing only 1g protein (1/2 cup meat contains approximately 30g).

They also do not provide comparable amounts of iron, zinc or vitamin B-12. On the other hand, mushrooms do have a “meaty” texture and add umami flavour to dishes similar to meat so they are ideal to add to pastas, casseroles, stews to reduce your meat intake whilst maintaining a satisfying flavour and texture. I’d recommend also adding a high protein option to these meals such as legumes or nuts which are more nutritionally similar to meat.
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07/06/2022

Do you take vitamin C supplements? The average male needs 90mg and women need 75mg per day. It is quite easy to achieve these amount by eating a couple of serves of fruit or veg.

Vitamin C supplements can contain as much as 2000mg- significantly above our daily requirements.

The kidneys partly convert the vitamin C you ingest into oxalate, an excess (more than about 500mg per day) could increase the risk of calcium oxalate kidney stones.

If you have kidney disease or you have had calcium oxalate stones in the past, vitamin C supplements could do more harm than good.

29/05/2022

Are you getting the recommended 30g of fibre a day? Swipe ➡️ to see the fibre content of some high fibre foods.

If you think you are struggling to hit the mark, you’re not alone. Only about 1 in 10 of us are reaching this target.

Fibre feeds our gut microbes which improves gut health. A healthy gut has been linked to improved immunity, lower rates of obesity, improved blood sugar levels, better mood.. the list goes on.

Some tips to increase your fibre intake include adding seeds to your breakfast cereal, add a side salad to your sandwich, grate vegetable into your mince dishes, sprinkle nuts or legumes onto your salad.