Recipe: Green smoothie #breakfastinajar

Friday morning I can back from a gym class (TRX, VIPR and Kettlebells combo in case you were wondering..) and as the class starts a bit later than the usual ones, I didn't have enough time to make my ususal porridge. So I decided to use the same ingredients as I normally would for porridge, but throw them into a blender, and add some greens seeing they are so the rage right now. Then all I needed to do was pop in a straw, sip sip sip, and I'm on my way to work and I'm still there on time.

So here's the secret concoction...

ice cubes
1/2 cup natural muesli or oats
1/2 cup reduced fat soy milk
a good handful of kales leaves (not stems) or baby spinach
1 tbsp protein powder
2 tbsp natural yoghurt
1 banana
sprinkle cinnamon

As I said, it was easy as throwing all the ingredients in the blender and processing for a minute or so until smooth and a nice green colour. I would recommend it serves 1 as a substantial brekky, or 2 if you're going to have it as more of a mid-morning shake.

I would describe it as creamy, oaty, naturally sweet and filling. And trust me, give it a try, you can't even taste the green goodness!

Which liquid breakfast is best?

BOOM. That's the one word I would use to describe the crazy flood of liquid breakfast products that I've seen lining up on our supermarket shelves. It was not that long ago when Up & Go were the coolest kids in the school, living life to the fullest, and taking up that whole back seat on the bus. They were un-touch-a-ble. 

But now it seems like all the other cereal brands (yep, Coco Pops, Nutri-Grain and more) are jumping on the bandwagon and trying to get their fair share of the back seat. But how healthy are these drinks really, and are they just as good for you as a couple of Weet-Bix and milk like they make you believe? Dietitian Anna Muir took to the task of reviewing the latest liquid brekky brands, and gives her two cents on whether these are products are actually worth stocking up on.

Anna Muir

Anna completed a Bachelor of Nutrition and Dietetics at Monash University in 2012 and now works as an Accredited Practising Dietitian (APD) conducting WorkHealth checks and promoting health and wellbeing in various workplaces across Melbourne. Anna is also interested in clinical dietetics and is passionate about food, cooking and healthy eating. 

For a peak at Anna's mouth-watering recipes & amazing foodie photos, visit her blog Food For All.

Although it would be ideal for everyone to start their day, sitting down to enjoy a healthy and nutritious breakfast, it is not always the case. It seems to have become increasingly common to eat (or drink) breakfast on the run – or to skip this meal all together. During the morning rush hour you can always spot people rushing to the train station or women leaving the gym clutching their ready to go breakfast drinks.

Recent research has shown that the sale of liquid breakfasts such as Up & Go have doubled since 2008. With their growing popularity and increasing variety, I wanted to investigate and compare some of the popular options in order to answer the question – which liquid breakfast is best?

I’ve taken a closer look at three of the more popular drinks: Fast Start, Oats Express and Up & Go.

Nutritional Comparison

In order to compare the three breakfast drinks I performed a nutritional analysis, shown in the table below. I compared a standard serving size for each liquid breakfast (250mL, although other sizes are available for Up & Go). An average was calculated from the available flavours for each product, however, there tended to be a small amount of difference between the flavours.

  

Per 100mL	Fast Start	Oats Express	Up & Go
Energy (kJ)	813	723	825
Protein (g)	10.5	10	7.5
Fat - Total (g)	2.5	1.3	3.8
- Saturated (g)	1.7	0.75	1
Carbohydrate (g)	30	29.5	30.3
- Sugars (g)	24	23.5	19
Calcium (mg)	325	375	285
Sodium (mg)	150	136	165

Devondale Fast Start

The main selling point for Fast Start is that it’s made with real milk rather than soy milk, which is present in some other liquid breakfasts – this means there is no soy aftertaste. Fast Start has many other claims: 99% fat free, low GI, the goodness of 3 grains, 11 essential vitamins and minerals, no preservatives or artificial colours and high in calcium and vitamin D. Fast Start was the cheapest option of the three products under review and is available in vanilla, chocolate and coffee flavours.

From a nutrition perspective Fast Start has the highest protein content of all the products. Despite this, Fast Start does contain added sugar and although it claims to have to the goodness of 3 grains (oat flour, wholegrain cornflour and wheat flour), these only contribute 0.3% to the entire drink.

Fast Start claims to provide the protein and fibre of a tub of yoghurt and a banana, which begs the question – why shouldn’t we just eat these foods for breakfast? They are fairly convenient options and are just as nutritious.

Dairy Farmers Oats Express

As is evident from the name, this product is all about oats. Oats Express claims to contain the same amount of fibre, protein and calcium as a bowl of oats with low fat milk. It’s low GI and comes in banana and honey, vanilla malt and chocolate flavours.

Like Fast Start, Oats Express is made with low fat milk rather than soy and the fibre comes from added oat fibre. Out of the three drinks under review, Oats Express has certain positives – it has the lowest energy, fat and sodium and has the highest calcium content. It also has the Heart Foundation Tick due to its low fat and high fibre content.

Keep in mind that again there is added sugar and unlike the other products there are no vitamins or minerals added. The banana flavour also recently received a Shonky award from Choice due to the picture on the front not quite matching up with the actual ingredients in the product.

Sanitarium Up & Go

Up & Go is a product that has been on the market for some time now and is one of the more popular breakfast drinks. This product claims to have the same amount of protein, energy and dietary fibre of 2 Weet-Bix and milk. Other claims include: 98.5% fat free, high in fibre, high in calcium and contains 10 essential vitamins and minerals. It is relatively more expensive than the other products and comes in strawberry, vanilla ice, choc ice and banana flavours.

On the plus side Up & Go has the lowest sugar content of the three drinks, however, it does still contain added cane sugar. It should also be noted that the fibre is added as inulin, which is not the same as the fibre found in cereal products, such as Weet-Bix.

Are liquid breakfasts a good choice?

Pros

• Convenience: although these products are not the most nutritious breakfast choice, they are easy and convenient options for those times when breakfast needs to be consumed in a hurry or on the run.

• People who skip breakfast: it must be highlighted that the breakfast drinks under review do have some nutritional value – most contain a variety of vitamins and minerals, such as calcium, and other important nutrients including fibre and protein. They are also all low fat and low in sodium. Breakfast is a really important meal and can assist in boosting energy levels and metabolism, and people who skip breakfast may be missing out on a range of important nutrients. Therefore, breakfast drinks may be beneficial for people who normally skip breakfast as they do provide some nutritional value.

Cons

• Sugar: all of the liquid breakfast options under review contain added sugar. Although it is not necessary to completely avoid sugars all together, the new Australian Dietary Guidelines highlight the importance of limiting foods containing added sugars.

• They are liquid: The Australian Dietary Guidelines also recommend consuming a variety of nutritious foods from each food group each day. Whilst liquid breakfasts have their place as an occasional breakfast option for people on the move, variety is really important and this is not provided in liquid breakfasts. Particularly for children it is important to encourage and set up healthy eating habits for life – this means sitting down each morning to enjoy a nutritious breakfast.

• There are other options: whilst liquid breakfasts are convenient, there are so many other healthy, quick and nutritious options for breakfast, such as homemade smoothies, yoghurt, fruit or a bowl of wholegrain cereal with milk.

In Summary

Liquid breakfasts are not for everyone. I believe that these products can be consumed occasionally for a quick and easy breakfast option. From the comparison and analysis of the three breakfast drinks, I believe that Oats Express is worth a try – although there are no added vitamins and minerals, this product is lower in energy fat and sodium and higher in calcium than the others. It is important to consume a varied diet and if possible sit down to enjoy a healthy start to the day – if not, there are many other quick and easy options for breakfast on the move.

Editor's comment:

Thanks Anna, what a fabulous article. I'm sure our readers got a lot out of it. I'm not a big fan of liquid breakfasts myself, I find they just don't fill me up like a bowl of muesli or porridge would, but if I'm travelling and need something on the run, they're certainly always there at the servo, and much better than starting the day with an energy drink (scary to think that may be the case for some!). 

I wrote a recent article over at my Carman's blog on why I think it's time we start to once again make time for breakfast, and I agree wholeheartedly with you that kids of today should be brought up with healthy habits, including sitting at the table and enjoying their morning muesli. I know I sure was.

Banana, coconut, peanut butter, quinoa, oat & dark choc superfood bikkies

Check out these delicious little guilt-free treats - not only are they low GI but they also contain a good dose of protein & dietary fibre for digestive health. And of course they're best served with an antioxidant-rich cuppa tea xx

Makes 16

Wet ingredients

2 ripe bananas, mashed

1/2 cup peanut butter

2 egg whites, lightly whisked

1/4 cup honey

1 tsp vanilla extract

Dry ingredients

1/4 cup wholemeal plain flour

1/4 cup coconut flour

1/4 tsp bicarb soda

2/3 cup rolled oats

1/3 cup quinoa flakes

1/3 cup skim milk powder

2 tbsp LSA 

2 tsp ground cinnamon

To add at the end

1/4 cup sultanas

2 tbsp dark chocolate, broken or roughly chopped into small pieces

Method

1. Preheat oven to 160 degrees C. Line 2 trays with baking paper.

2. Combine wet ingredients in a large bowl, and the dry ingredients separately in a small bowl.

3. Stir the dry ingredients into the wet ingredients until combined. Add the sultanas and dark chocolate and stir in.

4. Drop spoonfuls of the mixture on to the baking trays. Bake for 10-15 minutes until golden brown.

Happy eating :)

Inspired & adapted from Diabetic Living

A better food environment

Emily Scott is currently completing her last two months of a three year bachelor in Food and Nutrition at Deakin University. After finishing her study, Emily endeavours to complete her masters in dietetics. With a new found passion for social media, Emily thoroughly enjoys utilising the web to portray her love, knowledge and ideas about food to others. Emily is currently completing a year internship with dietitian Melanie McGrice and is the President of FANS (Food and Nutrition Students), a social committee at Deakin. 

Connect with Emily on LinkedIn

As I near the end of my food and nutrition degree, I have been thinking about what these two concepts mean to me. I’ve been asking myself those hard-hitting questions,such as Why did I choose to study nutrition? and What is it about food that has got me so hooked?

Well, it took numerous cups of tea and plenty of pondering but I think I’ve got it. The short answer to my question is that I love food, and more importantly eating! (Let’s not forget about eating)

Now call me crazy, but usually if you love something there should be no criticism, no hate, and certainly no guilt associated with it. So, why do so many of us feel all 3 so naturally with something that we enjoy so much? Why do we have this love-hate relationship with food?

Our relationship with food... for better or for worse

Researchsuggests it is our gender and other social and environmental factors that fuel our food insecurities. This influences our ability to make the right decisions when it comes to food. Society has painted a picture of the so-called ‘perfect’ body and many of us feel the need to strive to meet these unrealistic demands. This creates even more pressure to choose the ‘right’ diet to give us that body. Unfortunately, this often leads to placing labels on particular foods. By doing so, these negative associations will most likely place limits on our food choices, which can often lead to binging. Now in my eyes, this brings you right back to square one. Except, now you are more than likely placing a whole lot of negative feelings towards particular foods. Not to mention, harbouring a fair bit of guilt towards yourself, leaving you feeling unenthusiastic about eating in general. For many this is a vicious cycle. So to prevent this, guilt and hate need to be removed from the equation and replaced with acceptance and moderation.

A healthy diet is beneficial and necessary for an overall happy and prosperous life. This is a very well researched and understood point. My idea of a balanced, happy and healthy diet is one that includes those taboo foods every once in a while, and feeling OK in doing so. How many of us can eat that slice of chocolate cake and not feel guilty about it an hour later? 

Have your cake and eat it too

Here is the trick. Learn to enjoy the cake. Simply enjoy it in moderation, say once or twice a week. Create a healthy balance. How about planning to enjoy something? If you know you’ve got a special occasion coming up and they are going to serve your favourite macaroons, which you know you will have more than one (who can stop at one?), then plan for that. Eat healthy all day leading up to those macaroons and then eat them and enjoy them. 

Personally, I always try and have dessert. For me, it is my way of avoiding placing negative connotations on the word and what comes with it. I do this by thinking about what I have eaten during the day, and working out what I still need to eat to meet a healthy balanced diet. For example, at the end of the day I usually find I have not had my 2 1/2 serves of dairy. So I will have a tub of yoghurt or cheese & crackers to make up the difference. This is an example of what the majority of my desserts would be like, healthy and simple, but still dessert. At least once a week, I will make sure I remove my nutrition hat and have that TimTam or slice, because I want to and I enjoy it.

The point that I am trying to make is that having a biscuit with your tea after dinner once in a while isn’t a sin and should not have a derogatory label associated with it. I am not saying that we should all be having sweets and chocolate all day everyday, but instead accept that these are foods that can be a part of your diet, as long as they are included in a nutritious and healthy diet and lifestyle. You’ll see if you do this, you will not only avoid the nasty cyclic effect of restriction but you will also love your food, love yourself and love eating a lot more. Personally, I could not think of a more beautiful relationship.

Editor's note:

Thanks Emily, what an insightful post. I completely agree with you about having a treat every now and then and not feeling guilty about it. Food should be enjoyed, not loathed! I wrote my own personal story on this topic a couple of years back, you can read it here.

I'd love to hear from our readers as to how you incorporate healthy behaviours into your diet and how you ensure that you enjoy food to its full potential. Comment away!

Which whey to healthy bones - Part 2

Recently we looked at the nutritional differences between cow’s milk and soy milk. But if you are also considering other milk alternatives that are showing up in the supermarket aisles like almond milk, rice milk, oat milk and permeate-free milk, this post is for you!

By guest blogger Jenna Obeid
 

Almond, Rice & Oat Milk

These products are simply derived from their name! They are all dairy-free options so are great as milk alternatives for those who are lactose intolerant, however, be aware of their sugar content and their lack of protein & calcium.

Take a look at the ingredients list of a particular almond milk below. You can see that the top two ingredients are water and sugar, with almonds only making up 2.5% of the product.

Now have a look at the breakdown of macro-nutrients (as well as calcium) in a 250mL glass of cow’s milk & milk alternatives below.

Milk type	Protein	Total fat	Carbohydrate	Energy	Calcium
Cow’s milk, reduced fat	9.5g	3.0g	15.3g	530kJ 126 cal	303mg
Soy milk, reduced fat	8.3g	2.3g	14.8g	675kJ 161 cal	Typically 300mg when fortified (unfortified: 33mg)
Almond milk, regular	1.3g	3.0g	11.5g	325kJ 77 cal	Typically 188mg when fortified
Rice milk	0.7g	3.0g	23.7g	522kJ 125 cal	Typically 300mg when fortified
Oat milk	2.5g	2.5g	29.5g	640kJ 153 cal	Typically 300mg when fortified

So, before picking your milk type, decide what it is you want to get out of this type of drink. If you want a high-protein drink then it is probably best not to choose almond, rice or oat milk as they are much lower than cow’s and soy milk. 

Luckily, most commercial almond, rice and oat milks are fortified with minerals and vitamins (with most containing added calcium). However, it is the protein content of these drinks that makes it so nutritionally different to regular cow’s milk.

What if I'm lactose intolerant?

For those of you who are lactose intolerant and confused about the wide range of lactose-free milk alternatives on the market, before buying your milk alternative understand that if you're wanting your milk to mimic the nutrient composition of cow’s milk, it might be wise to opt for soy due to its high protein content.

Also, many organic and non-commercial brands of oat, almond and rice milk that are NOT fortified with calcium don’t even show the calcium content of the milk on their product labelling – so we can assume that unless these products are fortified with added calcium, you can’t count on these drinks for strong bones! (Note: These products will often be marketed as lower kJ options - targeting young women wanting to lose weight - but these are not a substitute for dairy milk as they lack the protein and calcium.)

In saying all this, something like almond milk can be a great base for smoothies due to its sweet and nutty taste. But always look for calcium on the nutrition panel, it should be listed & contain >100mg calcium per 100g.

What does 'Permeate Free' mean?

A relatively new label on milk products these days is permeate-free milk. Milk permeate is a by-product of milk processing which is made up of lactose and some vitamins and minerals. This ‘permeate’ is what is left over when processed dairy products, such as cheese, are made. The processed dairy product will only utilise the protein and fat from the milk, therefore the ‘permeate’ is what is left over. This is then added back in to regular cow’s milk.

 

While the nutritional differences in regular milk compared to permeate-free milk is negligible, at the end of the day it comes down to personal preference as to whether you want regular cow’s milk or permeate-free. Either types of milk can contribute to a healthy diet!

The Dietitians Association of Australia believe that the issue surrounding milk is that Australians are not consuming enough calcium-rich foods (such as milk and milk alternatives), not the permeate that is found in the milk.

More FAQs on Permeate
 

Jenna’s take-home message…

Milk and milk alternatives that are fortified with calcium are essential for healthy bones. While many new milk alternatives might be quite low in protein when compared to soy and cow’s milk, choose your milk wisely and decide exactly what it is you want to get from it!

Focus on consuming a milk type that contains a healthy serve of protein and is low in saturated fat, as well as a drink that contains a wide range of vitamins and minerals for optimal well-being (including calcium, whether it be naturally occurring or fortified).

At the end of the day, if you just want milk that tastes like real milk – enjoy the drink regularly in the way that best suits your lifestyle and preferences for good health!


Editor's note:

Thanks Jenna for this fabulous 2-part series on milk and milk alternatives. It's been wonderful having you on board this month and I look forward to hearing more from you at Cheering for Nutrition!

Which whey to healthy bones - Part 1

I must admit when it comes to coffee I'm a soy latte kinda girl.

It's not because I'm lactose intolerant, or because I don't like the taste of dairy milk. It's just that I
simply love the taste of soy in coffees. I find a soy latte much more creamier than a skinny latte, and no, ladies and gentlemen, the soy milk that I use (Soy Milky)... don't have no soy aftertaste :)

The truth is, people choose their milk for a range of different reasons. Taste, texture, digestion, calories, calcium... the list goes on. But are all milks equivalent in terms of the nutritional goodness inside them, and do they all serve the same purpose in building strong bones?
I asked Dietetics student Jenna Obeid to find out.

Jenna Obeid is a dietetics student who has completed a Bachelor of Food Science and Nutrition at Deakin University. Jenna is studying her masters degree at the University of Canberra and is a student representative for the Dietitians Association of Australia. Jenna is passionate about food and living a healthy lifestyle, and enjoys blogging and writing in the area of nutrition. Connect with Jenna on twitter and check out her blog here. 


Do you often feel like the man on the Paul's Smarter Milk television advertisement who walks in to the store asking for milk?

“Low fat, no fat, full cream, high calcium, high protein, soy...... Light, skim, omega-3, high calcium with vitamin D and folate or extra dollop?”

If you’re blown away by all of the milk and milk alternatives on the market these days and not sure which milk you should be drinking, then keep reading!

Cow's milk vs soy milk

There are a wide range of nutrients found in cow’s milk including calcium, potassium, magnesium, zinc, phosphorus, B vitamins, vitamin A and of course, protein! Soy milks on the other hand tend to be cholesterol free, contain omega-3s, and are typically fortified with a range of vitamins and minerals. They are also a great source of protein.

Will drinking cow's milk make me fat?

As shown in the table below, a glass of reduced fat cow’s milk has fewer calories in it than a glass of reduced fat soy milk. Cow’s milk also contains more protein and a naturally occurring serve of calcium! Research has also found that people who eat dairy are more likely to have a healthy BMI than those who don't. So it's definately not something to be cutting out if you want to lose weight.

Type of milk	Energy	Protein
Cow’s milk Reduced fat 250mL	530kJ (126 calories)	9.5g
Soy milk Reduced fat with added calcium 250mL	675kJ (161 calories)	8.3g

Can I get enough calcium from soy milk?

Soy milk that contains calcium in amounts similar to cow's milk is fortified with calcium (ie calcium is added to the product because it does not naturally contain it!) While it has been shown that the bioavailability (how well a nutrient found in a food is absorbed in to the body) of nutrients is better in some naturally occurring foods than in fortified foods, it is unclear whether this is the case for calcium. A study in the Journal of Nutrition in 2005 looked at the bioavailability of calcium in cow's milk compared to fortified forms. It was found that calcium in cow's milk was absorbed at similar levels to the calcium carbonate-fortified soy milk.

Opting for soy?

If you decide to drink soy milk over cow's milk, be sure that the product is fortified with calcium! Look for a label that states the product contains calcium, and on the back on the nutrition panel, look for a product that contains >100mg calcium per 100g.

If you're unable to consume cow's milk, yet you "just want milk that tastes like real milk!", Vitasoy have a great range of soy milks called Soy Milky that tastes very similar to cow's milk.

 

Cow's milk for the win - but which one is best? Full cream, reduced fat or skim

If you are one to stick to good old reliable cow’s milk, it is always recommended to choose reduced fat or skim varieties, as suggested in the Australian Guide to Healthy Eating. This guideline has been made mainly because of the fact that full cream dairy products contain more kilojoules than reduced fat or skim products. And with obesity on the rise, mose people will benefit from choosing the lower kilojoule options.

However, there are a couple of exceptions to this rule. Firstly, children under the age of 2 should consume full fat dairy for developmental reasons. Secondly, if you're a really active person or maybe you're a bloke who just can't handle the skim stuff, then there's nothing wrong with consuming full fat dairy (and it's better to have your 3 serves than none at all). Just stick to milk, yoghurt and cheese, and keep ice cream and chocolate for special occasions. 

Here is the breakdown of energy and macro-nutrients in a glass of full fat, reduced fat and skim cow’s milk.

Type	Energy	Protein	Carbohydrate	Fat
Full fat	733kJ (174 calories)	8.8g	15.8g	8.8g
Reduced fat	530kJ (126 calories)	9.5g	15.3g	3.0g
Skim	368kJ (88 calories)	9.3g	12.5g	0.3g

All in all, skim & reduced fat cow’s milk are high in protein, low in fat and are a natural source of calcium.

 

But exactly how much calcium is enough for good health?

For most Australian adults, 840mg per day for both women and men under the age of 70 years is enough for a healthy calcium intake in most cases. Once women hit the milestone of 50 years, they should aim to up their calcium to 1100mg per day. 

What do these numbers mean, you ask?

Since we are already talking dairy (and dairy alternatives), 3 serves of dairy products can meet these calcium recommendations, 4 serves for a woman over 50 years.

What if I don't drink milk, what are other ways to get enough calcium in my diet?

• Cook your porridge with milk, not water.
• When baking, use low fat yoghurt in the ingredients. For example, check out this yummy recipe for pear and oatmeal yoghurt muffins from the Dietitians Association of Australia.
• Enjoy fruit salad with a scoop of low fat yoghurt. There are also some great soy yoghurts on the market now too.
• Make a healthy smoothie with skim milk, a banana and cinnamon (add a scoop of natural low fat yoghurt for a thicker smoothie).
• Enjoy low-fat cheese in your lunchtime sandwiches.
• Make a thick pumpkin soup with skim or evaporated milk (but hold off on the cream!)
• Instead of having sour cream on roasted potato or in wraps, go for low fat natural Greek yoghurt!

If you're unsure if you are getting enough calcium in your diet, check out Dairy Australia or seek advice from an Accredited Practising Dietitian.

Be sure to check back soon for more info on other milk products such as rice milk, almond milk, oat milk and permeate free!  

Editor's note:

Thanks Jenna! I think the key messages that have come from your post are:

1. Dairy milk isn't fattening, in fact it can help with weight loss

2. Reduced fat milk is best for most, but if you can't stand the skim stuff, full cream is better than having none at all.

3. If you like your soy lattes like me, be sure to choose a milk that contains >100mg/100g calcium!

Look forward to hearing more on this topic!