Welcome to Meatless Mondays Australia!
Spring is approaching fast and this week we give you some tips to help you remain healthy during the dying days of winter. We tell you about the health benefits of the beautiful and in-season Australian orange, and then give you a delicious meat-free recipe using oranges, couscous and chickpeas. We also provide some information about the benefits to you and the planet of eating organic and locally grown food, and finally, we remind you to make the most of the wonderful array of winter fruits and vegetables we have available to us in Australia so that you see out winter healthy and fighting fit.
We would also like to ask for your help in spreading the Meatless Mondays Australia message. We now have a poster, flyer and pamphlet for you to download so that you can help to share the campaign with others. You can find them here. Please help!
Another way to help and also to keep yourself and the planet fighting fit is to cut your saturated fat intake by reducing your meat consumption. Making every Monday a Meatless Monday is good for you and it’s good for the planet!
Please Make the Pledge by subscribing to our newsletter and join us in our commitment to Meatless Mondays – for the people, for the planet.
Make the Pledge!
Food of the Week
Oranges are one of the most popular Australian fruits, and for good reason. Not only are they refreshingly sweet and delicious, they are extremely high in antioxidants. Chock full of vitamins, minerals and phytonutrients, oranges are beneficial in maintaining good health, especially over the winter months.
- High levels of Vitamin C
- Vitamins B1, B5, and folate
- Potassium, calcium, phosphorus, magnesium, selenium
- Trace nutrients copper, iron, sodium, sulfur, zinc and manganese
- Dietary fibre
Oranges have been shown to:
- Boost immunity
- Promote a healthy heart, lower blood pressure, and lower cholesterol levels
- Reduce and prevent the inflammation associated with asthma and arthritis
- Maintain healthy eyesight
- Help to ease diarrhea
Oranges can be eaten raw, juiced, or used in cooking and baking. The best way to get all the health benefits is to simply peel them and eat the flesh with some of the white pith. Juicing oranges can mean you miss out on some nutrients that are only found in the pith and peel. Oranges should be consumed soon after they have been peeled/juiced to preserve their Vitamin C content.
And don’t forget to look for the locally grown product so you don’t add to your carbon footprint. If your greengrocer or supermarket doesn’t stock locally grown produce, please encourage them to do so.
Recipe of the Week
Dr. VB’s Orange and Chickpea Couscous
1 1/2 cups couscous
1/2 cup vegetable stock
1 cup boiling water
1/4 cup sultanas
2 medium oranges, peeled, segmented
1/2 cup chopped spring onions
1 cup canned chickpeas
chopped toasted almonds to sprinkle on top
Place couscous in a large heat proof bowl.
Combine the vegetable stock with boiling water and pour over the couscous.
Cover and allow to stand for 10 minutes.
Fluff with a fork then gently stir in the remainder of the ingredients.
Drizzle lightly with olive oil, add toasted almonds and serve warm or chilled.
Healthy You Quick Tip
Eat organically grown food to keep yourself in top condition. Organic food:
- Can be more nutritious than non-organic food – healthy soil produces healthy food
- Is free from harmful pesticides, synthetic chemical residues and genetically modified components
- Tastes great, the way Mother Nature intended
Healthy Planet Quick Tip
Help the planet by following the 100km diet, i.e. wherever possible buying locally produced food that has travelled the fewest number of kilometres. Buying and eating local food:
- Saves around 17 times the carbon emissions than food that has travelled hundreds of thousands of kilometres to reach your plate
- Supports our local producers
- Helps keep us connected to the seasons
Eating Well into Spring
Just because it’s winter and it’s cold we shouldn’t drop our healthy eating habits in favour of stodgy comfort food that will bring only short-term gratification. Spring is advancing fast and we need to maintain a healthy lifestyle to approach the warmer months feeling and looking great.
Winter in Australia brings a bumper crop of vegetables and fruits like pumpkins, cauliflower, beetroots, brussels sprouts, potatoes, apples, oranges and avocados. These foods are the foundation of a variety of healthy meal options from comforting soups to heart-warming desserts.
What is important is to maintain a good balanced diet, including wholegrains, legumes, nuts, seeds, as well as your recommended two fruit and five vegetable servings per day, and avoiding highly processed foods. The occasional treat is fine, but just not too much or too often.
And remember, comfort food doesn’t have to be unhealthy food!