surf style food


Let’s be honest … fruits and vegetables aren’t most people’s favourite go-to food when there are all kinds of sinful goodies like chocolate and chips in the pantry.

The temptation to skip those recommended 2 servings of each per day is strong, whether you’re a child or an adult! However, eating healthy foods doesn’t have to be the boring experience for your taste buds that it is made out to be. Here are a few ways you can get creative about sneaking fruits and vegetables into meals that are easy to make and delicious to eat!

Perfectly Healthy Pasta Sauce!

Who doesn’t love a good pasta? Especially when you have a sumptuous sauce to go along with it. Did you know that heaps of pestos and pasta bases actually have vegetables in them, even though they taste absolutely awesome. Add in vegetables to your pasta sauce and you won’t even know you’re eating them. This is also perfect for a family meal, as it is easy to make after a long day at work, and your kids are bound to enjoy this tasty favourite!

Make Smoothies A Habit

Smoothies are a fantastic way to ensure you’re staying healthy - you can make vegetables ones, fruit ones or even a delectable blended combination of both! Making your own organic smoothies is so much better than drinking pre-ordered ones that have heaps of added sugar in them (natural sugars from fruit are the way to go). If you make a daily or twice-a-week rule that smoothies are for breakfast in your household, this will easily become a habit. Sit your child in their high chair, and give them a big cup of a delicious smoothie to fill them up for breakfast, and it’s unlikely they’ll be complaining!

Hide Veggies In Lasagna

The Italian dishes are certainly perfect for sneaking in vegetables, while still having an awesome tasting meal that takes minimal effort to make. The layers of cheese sauce and pastry are easily able to disguise chunks of vegetables like cauliflower and broccoli! So you may be getting the tasty naughtiness of cheese and carbs, but at least you’re getting your daily veggies in!

Even Desserts Can Be Nutritious


You’d be surprised that desserts can be made way healthier than they appear! It’s no surprise that fruits can feature easily in many sweet treats - fruit tarts, parfaits and the list goes on…. However, did you know that vegetables can as well? For example, make a batch of your favourite cookies and sneak veggies into the cookie dough - you’ll hardly taste them! Carrots and sweet potatoes are great ideas, and actually add a great mild flavour to an already fabulous treat! You can even try spinach. This works for cupcakes and brownies too!

Confine Snack Time To Fruit & Veg

Everyone loves (and needs) snacks! In fact, statistics show that for those trying to lose weight or keep in shape, it’s better for your metabolism to eat small meals frequently. For many, a morning and afternoon snack are definitely in order! If you decide that you and your family’s snack times will always be fruits and vegetables, you are getting in your daily servings, and also avoiding the temptation of reaching for the crisps when you’re peckish in the afternoon. Frozen grapes, bananas and mango make for a fun twist on a healthy snack in the summertime. Plus, a serve of carrots or celery sticks with hummus or peanut butter (not too much!) always goes down well!


Fun Fact:

It’s incredibly important particularly for mothers-to-be or new mothers who are breastfeeding to snack regularly on fruits and vegetables, to keep their energy up and maintain your levels of Vitamin C, Beta Carotene and Potassium for them and their baby! These vitamins are extremely important for babies to receive through breast milk! So purchase a good quality nursing chair, settle down comfortably and feed your baby breast milk high in nutrients from your healthy diet.

So there you have it - a few creative, sneaky ways to get those healthy, nutrient-dense ingredients into your favourite recipes! Now there’s absolutely no excuse not to be getting that recommended daily amount into your system!


By Monisha Iswaran from MYDEAL.COM.AU



You know when people talk about having staples in the house?

Like Milk, Bread, Eggs…

Well, I want to introduce you to MY STAPLES!

Oats                Eggs                Leafy Greens              Berries


The four foods I will have on me at all times, accept for when I’m in the surf…maybe ;) Could always carry them in a dry bag on my back?!


Anyway...first cab off the rank and one of my all time favourites OATS!!!!!


I want to share some facts + truths about the ol’ faithful Oats with you –


  • Although hulled this process does NOT strip them of their nutritious bran + germ
  • Oats are in fact FREE FROM GLUTEN (see more on this below)
  • Oats are a safe source of food for FODMAP’ERS, depending on serve size
  • Oats have a PH Lvl 6, considered an ALKALINE Forming Food
  • All Oat variations have the same level of nutritional value


  • Oats get their flavor from the roasting + cleaning process they undergo
  • Oats lower cholesterol levels
  • Unique Oat antioxidant- avenanthramides reduces Cardiovascular Disease
  • They are high in FIBER
  • Oats aid to stabilize BLOODY SUGAR levels (via beta-glucans)


STEEL CUT -  Where the whole Oat Groats (Kernel) are cut into several pieces. Also known as Irish or Scottish Oats which have the the longest cook time.


ROLLED OATS - Are created when Oat Groats are steamed and rolled into flakes. The most common Oat variation about.

INSTANT/QUICK OATS - These are pre-cooked, dried and then rolled. They are thinner than rolled oats and often lose their texture as they are cooked. Handy if you want Oats fast!

ALL OAT VARIATIONS HAVE THE SAME LEVEL OF NUTRITIONAL VALUE REGARDLESS OF TYPE. It is said that the Steel Cut variety may poses lower GI (Glycemic Index - meaning they are digested more slowly and cause less of a spike in blood sugar), which to some makes little difference


The sticky discussion about Oats containing Gluten has been around since some big mob health group dumped it in the “gluten grain” family along with other culprits like Wheat, Barley and Rye.

BUT…Oats DO NOT contain Gluten! In fact they contain AVENIN a protein similar to Gluten. To boot, it is shown that most people with Ceoliac’s can infact eat Oats wihout any problems. Which stands to reason those with intolerances to Gluten are also safe to eat Oats.  That being said if Oats just make you feel yuk, then like anything else don’t eat them, all I ask is you try them before you make a decision based on hype.

So why the hoo haa about Glutenous vs Gluten Free Oats?! Because peeps, Oats are often processed in the same factories that Glutenous products are processed in, thus contaminating our lovely little fiborous Oats. Personally, I am only Gluten intolerant thus a regular packet of Oats is fine for me.

NOTE – If you are Ceoliac look for GLUTEN FREE Oats on the shelf! This is the only way you are guaranteed the Oats in your pack haven’t been contaminated!



I have 3 epic Oat Recipes for you to try, I promise it will make your Breakfast and Snack time so much better! Below you will find one while the other two - Home Made Chai Spiced Instant Oats & Oatty Pancakes - is on the Surf Style Training Blog :)



Combine in a Bowl

  • 1 ¾ Cup Rolled Oats (Instants Oats for a smoother texture)
  • ¾ Cup Dessiccated Coconut
  • ¼ Cup Gluten Free Plain Flour
  • ½ Cup Chopped Nuts of choice (I like Pecans!)
  •  ½ Tsp Ground Cinnamon
  • ¼ Tsp Sea Salt

Combine in a Pot

  • 120g Bio Butter or Coconut Nutelex
  • ¼ Cup Rice Malt Syrup
  • 1 Tbls Maple Syrup (optional)
  • 1 Tsp Vanilla Bean Paste

Other Ingredients

  • ½ Tsp Bi Carb Soda
  • 1 Tbsl Hot Water


  1. Preheat oven to 160 DG’s. Fan Forced. Prep your baking tray with baking paper.
  2. In the pot, melt the “butter”, syrup an vanilla on LOW heat. When it begins to bubble remove from heat.
  3. Quickly combine the Bi Carb and water in a separate bowl till dissolved then add to pot and stir till the mixture foams.
  4. Make sure you dry ingredients are well combined then gradually pour pot mix into the bowl and combine the lot to make your ‘dough”.
  5. Using a tablespoon, scope out and roll the mix into a ball. Placing it on the tray then pressing it down to make your cookie!

Cook Time – 15 minutes, until golden brown.

Let cool and ENJOY! Oh and don’t forget to pop them in the fridge if you want them to keep for the week.