1 red onion, remove ends and papery skin then roughly chopped
2 bunches of asparagus, trim the ends off and cut remaining spear into 3 pieces
½ cup low fat milk
Salt and pepper
It’s this easy
Steam or microwave the potatoes until they are tender, cut into quarters.
Whisk eggs, milk, pepper and a small amount of salt, set aside.
Heat oil in a 20cm-base, non-stick frying pan over a medium heat.
Add onion and cook for 4 minutes or until tender.
Add asparagus and cook for 2 minutes.
Stir in potatoes, reduce heat to medium low and preheat the grill to high.
Add the egg mixture and give the pan a little shake to combine the egg. Cook for 8 minutes then place under the grill for 2 minutes or until the egg is set and golden.
Try making a salad using lightly boiled and sliced snow peas, snow pea sprouts and salad dressing and pile on top of frittata when serving. For extra flavour you could add some reduced-fat fetta crumbled to the frittata before it’s baked.
Dairy, Eggs, FODMAPs.
Why is this good?
Eggs contain good quality protein and are a source of healthy fats including omega-3 fats which help in preventing heart disease.
Eggs are complete source of protein i.e., they have all the essential amino acids (the part of proteins we need from our diets) to help with maintenance and repair of muscles after strenuous exercise to help with a quicker recovery.
Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.
Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:
vegetables and legumes/bean
lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.
How do I improve my diet?
If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.
Is my diet healthy?
Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.
Why is healthy eating important?
Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.