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Are you feeling like you’re in a food rut?

Are you losing enjoyment in foods as you are cooking the same things, day on day out, with same or similar ingredients? You’d not alone. Many clients we see are trapped into eating the same foods. It is easy to pick the same fruit or vegetables as you know how to prepare them or what they taste like; the down side of this- you get bored with what you’re eating and limit the amount of nutrition you could be getting.

For a healthy diet, current guidelines recommend 6 core food groups to choose from- vegetables, fruit, meat and meat alternatives, breads and cereals, dairy, unsaturated fats and oils. Although we are limited by only having 6 main groups of foods to choose from, a wide variety can be sought within each food group.

Getting ideas for new meals can be easy- think about meals you have enjoyed when out, look at what others are eating around you, cooking programs, the internet or what’s in season at the shops. Using the same ingredient with different cooking methods can completely change the taste. Brussel sprouts are a great example – boiled Brussel sprouts are a little flat and boring, however roasted with some garlic and olive oil is a delicious surprise.

If you are time poor during the working week, choose a weekend day to experiment with a new recipe or ingredient. If it turned out to be a hit, keep it in your cooking collection, if not, try something else.

Diet tip of the month:

Simple substitutions can help add some variety to your diet and make things a little more interesting. If you’re making a stir fry, try choosing turkey instead of chicken.

Recipe of the month:

Roasted Brussel Sprouts


  • 1 kg Brussels Sprouts, washed and halved
  • 3 tbs olive oil
  • 2 garlic cloves, minced or finely chopped.
  • Salt and Pepper
  • Sprinkle of herbs – optional – thyme or oregano works well


  1. Preheat oven to 200 degrees & mix all the ingredients together in bowl.
  2. Place sprouts in a single layer on baking paper lined oven tray.
  3. Bake for 35-40 minutes or until soft inside and crispy on the outside.
  4. Enjoy!