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How to trick your body into craving nutritious foods with recipes.

Updated on August 18, 2016

Why we eat what we eat.

Why do people eat what they eat?

People have a tendancy to eat food associated with happy occasions - think about it - christmas and easter are filled with pudding and chocolate; all the goodies that are forbidden. We gain aversions to foods we were forced on or sick from. People also eat in response to emotion where carbohydrates and alcohol are “calming foods” and proteins and caffeine “energise”.

So you can see where we all get our "bad habits" from. I mean every Saturday you went to the footy with your dad and dug into those delicious pies and fries - those memories make you happy right? So that is why you have associated those amazing feels with your tasty treats.

What if you could trick your body back? Maybe eat a carrot when you're next watching a hilarious movie with a loved one? Eat well directly after exercise when your endorphins are pumping high.

Nutrition is complex. This is because requirements it differ immensely from person to person. Considering height, weight, basal metabolic rate, the way someone digests nutrients, pregnancy, sickness and the list goes on. How are we ever possibly supposed to know what we can and can't have? Truth is - we don't. We can evaluate and speculate to the best of our abilities but the person who can really understand your body the best is the one living with it 24/7 - you. Decide how you feel after intakes and record it. Everyone is different we all have to figure out our own thresholds.

Here are some basic explanations of dietary intake terms to help you along -

What are these "Functional foods"?

Whole foods - as in nothing taken or added

What are the "Essential nutrients"?

Ideally the nutrients that the body CANNOT make. The six essential nutrients include carbohydrates, protein, fat, vitamins, minerals and water.The body can make some nutrients but not ALL of them. The nutrients that foods must supply are "essential"

Energy in the body, how much to we need exactly?

The body uses energy-yielding activities to fuel all its activities. When the bonds in carbohydrates break they release energy. The body then releases energy in the form of heat and sends electrical impulses through the body to move muscles if we do not use this energy it is then stored as fat.

Diets for physically active people?

During activity thirst comes too late so do not wait to feel thirsty before drinking so you can weigh yourself before and after to see how much water is lost. The meals active people have must consist of nutrient dense foods that are made up of a majority of carbohydrates. Carbohydrate is needed to protect protein from being used as energy.

Hope this helps you a little. It is important to remember that you should not look to eliminate foods from your diet but look at what you should include. Coincidently you will push out other foods in the process without even realising but that is the key - the "want what I can't have " is too strong so we must focus on "what can I have?".


Stay healthy guys - Tara.


Self control.

Cook Time

Prep time: 10 min
Cook time: 15 min
Ready in: 25 min
Yields: 1

Healthy nutritious recipes of my own!

Smoked salmon creamy pate scrambled eggs with four bean garlic spicy mash (Gluten and Dairy free)

Smoked salmon Pate:

What you’ll need:

3 Pieces of smoked salmon

2 Tbsp of Toffuti dairy free cream cheese

Handful of chopped Spring onion

1 tbsp of canola oil

1 tspn of lemon juice

Pinch of salt and pepper

1/5 of an onion diced

Method:

1. Blend all ingredients in a nutri-bullet or similar

Eggs:

What you’ll need -

3 Eggs (beaten)

Handful of chopped spring onion

Pre-made pate (see above)

Oil for cooking

Black pepper corns (as many as desired)

Method:

1. Heat pan over medium heat and add oil

2. When hot add eggs and spring onion and start to scramble

3. Add pate and pepper corns then continue to scramble until cooked

Bean garlic mash:

What you’ll need:

400grams of four beans mix (any brand will do)

2 garlic cloves peeled

1 tbsp of dukkah

1 tbsp of sweet paprika

Oil for cooking

30 ml of water

Method:

1. Blend all ingredients in a nutri-bullet or similar

2. Cook in pan over medium heat for 7 minutes

To serve:

Use a small sized bowl and put mash in one side then eggs in the other - garnish with dukkah, fresh chilli and spring onion.

Zucchini Pesto Fettuccine (Gluten and dairy free)

Ingredients:

2 Zucchini’s cut like fettuccine

½ cup of sun-dried tomatoes

1 clove garlic chopped

1 tbsp dairy free basil pesto

Salt and pepper

Olive oil (for cooking)

Method:

1. Cook garlic in oil over medium heat

2. Add tomatoes and zucchini and stir

3. When zucchini has softened (looks like pasta) add pesto

4. Serve (Serves 1)

10 MINUTE MEAL

Brown rice pumpkin and broccoli risotto (Gluten and dairy free)

Ingredients:

1 Garlic clove diced

1 540g packet of La ZUPPA’s Roasted Pumpkin soup

1 250g packet of Sunrice’s 90 second brown rice

½ Broccoli floret chopped

Canola oil (for cooking)

1tsp of basil

1tsp of Harissa

Method:

1. Heat up fry pan with oil and garlic

2. When garlic has browned add broccoli and stir for 2 minutes

3. Add Pumpkin soup and stir (most of it will evaporate)

4. Heat up brown rice in microwave for 90 seconds then add to ingredients in pan

5. Add harissa and basil then stir

6. Cook for five more minutes stirring frequently on medium heat

6. Serve (serves 1)

Eggplant and Tofu dish (Gluten free and dairy free)

Ingredients:

1 clove garlic chopped

Eggplant, spring onion, zucchini and cherry tomatoes (chopped)

Salt and pepper

Handful of sun dried tomatoes

1 cup soy sauce (wont be using it all!)

Pinch of cayenne pepper

Firm tofu chopped (as much as desired)

Olive Oil

Method:

1. Soak chopped tofu in bowl of the soy sauce for ten minutes then strain

2. Marinate tofu in the salt, pepper, garlic and cayenne pepper then put aside

3. Heat up wok with oil then add tofu

4. Once tofu has slightly browned add veggies and stir for 10 minutes

5. Let ingredients cook over low heat for another 10 minutes then add sun dried tomatoes (very dependent on how well done you like your veggies!)

7. Serve

Salmon Rissoles (Gluten and dairy free)

Ingredients:

2 cans of salmon in spring-water

2 eggs

2 cups of quinoa flour

Chopped spring onion (handful)

2 garlic cloves chopped

1 tbsp of chopped chilli

Chopped parsley

2 sweet potatoes boiled and mashed

Method:

1. Turn oven on at 175 degrees Celsius

2. Put flour in mixing bowl and slowly add eggs (stir)

3. Stir until completely mixed together

4. Add salmon (drained), onion, chilli, parsley and potato then continue to stir

5. Once all is mixed, lay out a baking tray with baking paper and start to roll rissole balls then place on tray a few centimeters apart

6. Bake for 20 minutes until golden brown

Chickpea Pasta (Gluten free)

Ingredients:

1 can chickpeas

1 chopped tomato

1 Shaved zucchini

Tomato pesto (dairy-free)

Ricotta cheese

Olive oil

Method:

1. Cook zucchini and tomato in oil in pan until brown

2. Add chickpeas and pesto

3. Plate up and top with ricotta

Baked Eggs (Gluten and dairy free)

Ingredients:

2 Free range eggs

1 can of diced organic tomatoes

½ red capsicum diced

Chopped spring onion

1 tbsp of sweet paprika

Diced mushrooms

Fresh basil

Dukkah

Method:

1. Heat oven at 175 degrees

2. Place capsicum, tomato, onion and mushrooms in pot

3. Stir through basil and paprika

4. Break eggs over the top

5. Sprinkle dukkah

6. Cook in over for 20 minutes

Chipotle wraps (Gluten free)

Ingredients:

Quinoa flour wraps

1 Can of corn

1 red cabbage

Tasmanian fetta

1 avocado

Chopped Parsley

Chipotle

Method:

1. Grill wraps

2. Smash avocado and mix in corn and desired amount of chipotle

3. Chop cabbage and fetta

4. Layer ingredients on open wrap in desired way

Red Lentil Dahl (Gluten, dairy and meat free)

Ingredients:
1 cup of Red lentils
1 clove of garlic chopped
½ an onion diced
200 grams of brown rice (pre-cooked)
Vegetable stock cube (sugar free) in a cup of boiling water
Basil
Paprika
Canola Oil
1 can of organic Tomatos pureed
Vegetables (your choice)

Pink sea salt

Method:
1. Cook garlic lentils and onion in oil for about 5 minutes until lentils are slightly golden then add vegetables in a wok
2. Stir fry the ingredients
3. Add the tomato sauce, basil, paprika, salt
4. Add stock and stir till its dissolved

5. Add rice and stir consistently for twenty minutes

Quinoa Flour Pancakes (Gluten and dairy free)

Ingredients:

2 Eggs

1 cup of quinoa flour

½ cup unsweetened almond milk

1 tsp honey

Method:

1. Whisk all ingredients until runny

2. Cook pancakes in pan on medium heat

3. Plate up with LSA powder as garnish

Photos of these meals are below.

Salmon eggs

Source

Pumpkin risotto

Source

Baked eggs

Source

Wraps

Source

Quinoa pancakes

Source

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    • Nadine May profile image

      Nadine May 12 months ago from Cape Town, Western Cape, South Africa

      What great advice you are sharing here. Love the dairy free recipes you have added to this post and i will share it on my health Pinterest board.

    • AliciaC profile image

      Linda Crampton 12 months ago from British Columbia, Canada

      I'll have to try tricking my body! Your recipes sound very interesting. Thank you for sharing them.

    • vespawoolf profile image

      vespawoolf 12 months ago from Peru, South America

      Food cravings are learned; we can definitely learn to reprogram. Thank you for this information.

    • MsDora profile image

      Dora Isaac Weithers 12 months ago from The Caribbean

      Thanks for these suggestions. They very well might work. "What can I?" instead of "What can't I?" is a helpful guide.

    • MizBejabbers profile image

      MizBejabbers 12 months ago

      Tricking one's body may be easy, but tricking one's mind, not so. It isn't easy to be satisfied with a carrot when one's mind and taste buds are salivating for a chocolate bar. Using self-hypnosis helps, but it isn't a cure all. I know. Good idea to try, though. You write very well, Tara.

    • Rachel L Alba profile image

      Rachel L Alba 12 months ago from Every Day Cooking and Baking

      Hi Tara, You have a good idea here by tricking the body into eating healthier. I certainly will try eating something healthy like a carrot stick the next time I'm watching a funny show on TV. My husband and I are currently on low carb diets, encouraged by our doctor, so these tricks my help us. Thanks for sharing.

      Blessings to you.