Category Archives: Whole foods

Whole foods: the nutritional benefits of legumes


Legumes or beans have made somewhat of a comeback in recent years with cannellini, kidney and borlotti beans featuring regularly in a range of cuisines including Mexican, Italian and Lebanese. All beans are extremely nutritious containing a mix of low glycaemic index carbohydrates, dietary fibre and protein; their relatively high protein content making them a […]

Whole foods: the nutritional benefits of blueberries


Blueberries are one of a limited number of fruits with its origins in North America. A berry with a long history, researchers estimate that blueberries have been around for 13,000 years. They were a long-time staple of native American foragers, used for nutritional and medicinal purposes. Blueberries have also been shown to fight America’s silent […]

Whole foods: the nutritional benefits of red meat


Not often considered one of the core superfoods, the rich nutrient density of a humble piece of lean meat means that it ticks a number of nutritional boxes. Lean red meat is packed full of essential nutrients including iron, zinc, vitamin B12 and protein. Iron deficiency is still a surprisingly common nutrient deficiency with up […]

Should you avoid potatoes?


Should you avoid potatoes? In short, the answer is no, potatoes can be an extremely nutritious and portion controlled source of carbohydrate. While various types of potato may have a relatively high glycaemic index, a potato roasted in its jacket contains less than 20g of total carbohydrate, less than 100 calories and almost 3 grams […]

Whole foods: the nutritional benefits of turkey


Turkey: the other white meat – yet so nutritious. Turkey has been enjoyed as a dietary staple in the US for hundreds of years, yet it remains a special occasion meal still for Aussies despite its strong nutritional properties. Skinless turkey is extremely lean with <10% fat and more than 30g protein per serve and […]