Saturday, 8 August 2015

Crunchy Quinoa Muesli Bars

This month Caroline from Healthy Home Cafe shares this delicious snack idea.
"This muesli bar is not too sweet, is easy to make and holds together really well. Just make sure you allow it to cool completely before cutting it. It is a great slice for those mums who don't want to use packaged foods in their kid's lunch boxes."

  • 1 cup (180g) uncooked quinoa
  • 1 cup (110g) whole rolled oats
  • ½ cup (30g) shredded coconut
  • ½ cup (70g) pistachios, shelled
  • ½ cup (70g) chopped macadamias
  • ½ cup (130g) peanut butter
  • ⅓ cup + 1 tablespoon (140g) honey
  • dark chocolate, for optional drizzling

  1. Preheat oven to 170 degrees and line a 9 inch square baking tray with non-stick paper
  2. Place quinoa and oats in prepared baking tray and bake for 15 minutes, stirring every 5 minutes.
  3. Measure out coconut, pistachios and macadamias into a large bowl.
  4. Add peanut butter and honey to a small saucepan and when the oats and quinoa are toasted, heat over medium heat until just melted and combined.
  5. Tip toasted quinoa and oats in with the nuts and coconut.
  6. Pour warm peanut butter and honey over the oat mix and stir to combine.
  7. Press into prepared tray and bake for 18-20 minutes, until edges are just slightly browned.
  8. Allow to cool completely before cutting.
  9. Drizzle with a little melted chocolate if you like.
  10. Store at room temperature in an airtight container.
  11. Enjoy!

  • For a nut free bar, swap 1/2 cup pistachios and 1/2 cup macadamias for 1/2 cup pumpkin seeds + 1/2 cup sunflower seeds – and use tahini in place of peanut butter
  • For those who like dried fruit – reduce nuts and add raisins, dried apricots and/or cranberries, or any other dried fruit of choice
  • For a vegan version use maple syrup in place of honey

Meditation Classes Wednesday evenings at the Buddha Bar

Suitable for beginners and experienced, the peaceful surrounds of the lotus garden and temple is the perfect space to enjoy a meditation. Meditation cushions are provided or seating is available if preferred. Drop-ins welcome but bookings are advised.

Where: The Buddha Bar Healing Clinic and Emporium, 434 King Street Newtown

When: Wednesdays 6:30 – 7:30pm

For more information call (02) 9517 9725

Local Business Awareness: The Buddha Bar Healing Clinic and Emporium

Whether you are looking for a Remedial Massage, Lymphatic, Myofascial, Acupuncture, Osteopathy treatment, or a place of peace and serentity, the local Buddha Bar Healing Clinic and Emporium will be able to help you out. Also offering meditation classes, energy and spiritual treatments, and holistic counselling, the Buddha Bar is influenced by ancient healing traditions from around the world.

Open 7 days a week, the shop is also a great place to pick yourself up something to help make you feel good including aromatherapy oils, scented candles, affirmation cards and spiritual gifts.

Mindful eating - turning off autopilot!

image from
How often do you eat on the run, inhale your food or sit in front of the TV while eating and afterward feel like you hardly ate anything, want to keep eating or barely remember what it actually tasted like? 

Mindful eating allows us to be more aware of what, why and how much we eat by being 'in the moment' during our eating experiences. For example, learning whether you eat for reasons other than hunger, what foods you actually prefer the taste and texture of or how you are physically feeling during or after eating. 

If you often eat to uncomfortable levels, crave certain foods or eat when bored or sad etc. then mindful eating may be useful for you as a starting point to find strategies to overcome these habits. 

Mindful eating tips: 
  1. Stop to 'check in' with your hunger before you start eating.  This will help you work out if you are actually hungry, or just craving a certain food. What would you rate your physical hunger out of 10? 
  2. Eat sitting down without distraction to pay attention to what you are eating. It is easy to eat mindlessly when standing in front of the cupboard or fridge, or watching TV. Sit down with a pre-portioned snack or meal and enjoy it. 
  3. Take your first couple of bites and notice what you are experiencing - Do you enjoy the taste and texture? How would you rate it out of 10?  
  4. When you have eaten 75% of you meal, stop to evaluate whether you are still hungry. If you aren't, are you going to stop or continue until it's all gone?

Want to learn more about mindful eating and how to better put it into practice? Or are you looking for support on how to create better eating habits based on what you noticed from the experience? Make a booking with our Dietitian Amanda through reception on (02) 9517 9932 or email

Dairy - not only good for our bones!

Dairy foods are well known for our bone health but recent research shows that milk, cheese and yogurt can also protect us against heart disease and stroke, reduce the risk of high blood pressure and some cancers and may reduce our risk of type 2 diabetes. 

Because growing bodies and older people need more calcium, we need different amounts at different stages of our life. Check out the table below to see if you are meeting the recommendations: 


Is reduced-fat options better than full-fat?
All milk (regular-fat and reduced-fat) is considered to be a nutritious food and the health benefits of dairy foods are linked to all milk. Fat helps us to stay fuller for longer, which can help reduce needing other snacks after eating full-fat dairy foods. For a healthy and active person, the type of dairy you buy should be based on preference. However, if you have high cholesterol or a risk of heart disease, you may wish to speak to a Dietitian about the most appropriate choices for you. 

What if I have lactose intolerance?
People with lactose intolerance do not need to avoid dairy foods, just be mindful of how much they can tolerate -  often people with lactose intolerance can manage up to 250ml of milk if it is consumed with other foods or throughout the day. Plus cheese contains little lactose and the lactose in yogurt is partially broken down, so is also often well tolerated. Low-lactose and lactose-free milks and yogurts are also available.

But I'm trying to lose weight...
Unlike what some people believe, dairy foods are not linked to weight gain. In fact, 3-4 serves of milk, cheese and yogurt in a balanced diet can actually help maintain a healthy weight and even help to shrink waist lines by keeping you feeling full and replacing higher-energy snacks/foods. 

Looking for ideas on how to get more dairy into your day? Check out the Legendairy website to download their free ecookbook.

To investigate a food intolerance or get advice on your dairy intake, get in contact with one of our expert Dietitians at Newtown Nutrition. Call (02) 9517 9931 or email