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Speaker 1: On today's Midweek a motivational episode of The Nutrition Couch,

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Speaker 1: we take a closer look at mum food habits or

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Speaker 1: the common things that we see busy mums doing that

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Speaker 1: undermines their dietary goals. So if you're guilty of snacking

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Speaker 1: off the kids plates or eating their lunchbox leftovers, I

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Speaker 1: promise you this episode is one that you don't want

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Speaker 1: to miss.

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Speaker 2: Hi.

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Speaker 3: I'm Leamlaude and I'm Cuz Burrow and every week we

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Speaker 3: bring you The Nutrition Couch, the biweekly podcast that gives

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Speaker 3: you up to date on everything that you need to

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Speaker 3: know in the world of health and nutrition. As well

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Speaker 3: as mums eating off kids plates, we share some of

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Speaker 3: our favorite ready to go meals at the supermarket and

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Speaker 3: this week we also share what we're cooking for a

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Speaker 3: little bit of midweek motivation. But let's jump straight in

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Speaker 3: to the client case study this week, Susie, So, I

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Speaker 3: thought i'd share one of my lovely clients, who, before

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Speaker 3: we started working together, was what we would call one

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Speaker 3: of the mindless munching mums. And I think at the

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Speaker 3: start she sort of said to me, look, I'm doing

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Speaker 3: everything right, Like I don't know why heart drop this

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Speaker 3: extra baby weight, like she was a few years postpartum,

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Speaker 3: and she was like, some of her kids were in school.

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Speaker 3: I think she'd two, three or four, and the little

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Speaker 3: one was like, I think three or four, and then

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Speaker 3: the other ones are in school, and she was like,

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Speaker 3: I'm doing everything right, Like I don't know why I

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Speaker 3: can't shift this weight.

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Speaker 1: She exercises regularly, she gets her steps in, she home

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Speaker 1: cooks most of the things, and when we really drilled

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Speaker 1: down to it, there was a lot of mindless munching

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Speaker 1: going on. There were snacking in the morning, there were

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Speaker 1: snacking in the afternoon, there were snacking after dinner, and

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Speaker 1: a lot of it came down to the fact that

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Speaker 1: there was no real pre planning or structure with her lunchtime.

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Speaker 1: So lunchtime was a big thing for her. So she'd

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Speaker 1: basically she'd have breakfast, All the kids in her would

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Speaker 1: have breakfast together, they'd all go to school, she'd come

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Speaker 1: back home. She'd get you into the cleaning and doing

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Speaker 1: whatever she needed to do. She works from home as well,

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Speaker 1: whether it was work or some of the house chores

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Speaker 1: if she was on a day off, and then it'd

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Speaker 1: gets to warning tea and she'd be so hungry, so

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Speaker 1: she'd have a couple of snacks, and then it gets

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Speaker 1: to lunchtime and she'd be like, oh, I'm really hungry,

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Speaker 1: and rather than having something prepared or pre thought about

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Speaker 1: or leftovers from the night before, like she likes to

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Speaker 1: cook fresh because the kids won't eat leftover, so she

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Speaker 1: cooks fresh every night for dinner. But she would never

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Speaker 1: make enough in terms of extra portion so she could

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Speaker 1: have that for lunch because she always made the kids'

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Speaker 1: lunchboxes fresh and dinner was always fresh, so there was

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Speaker 1: never any real leftovers around. So she'd get to lunchtime

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Speaker 1: and be like, I'm so hungry. I'm too hungry. I

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Speaker 1: don't want to wait to cook something in like, you know,

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Speaker 1: twenty thirty minutes. I'm just gonna kind of snack and

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Speaker 1: graze my way through lunch. Before she knows it, she

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Speaker 1: has to go get the kids from school whatever. You know,

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Speaker 1: she's unpacking their lunch boxes that he needs some stuff,

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Speaker 1: so she's kind of grazing out of their lunch boxes.

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Speaker 1: Then the kids are having an early dinner, the little

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Speaker 1: ones are, you know, around five o'clock. She'll wait to

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Speaker 1: have dinner with hubby around I think like seven seven

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Speaker 1: thirty after he gets back from work, So then whatever

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Speaker 1: they're not finishing from their dinner, she's snacking up there,

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Speaker 1: and then she's having a big dinner with hubby as well,

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Speaker 1: and then they would often have like a treat on

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Speaker 1: the couch together after. So she's having a sort of

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Speaker 1: a structured breakfast and a structured dinner. But it's all

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Speaker 1: of this like grazing for like the middle block of

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Speaker 1: the day that was really unraveling her. So we just

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Speaker 1: really implemented some really simple things like the importance of

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Speaker 1: protein breakfast. It's such a satiating macroewtune, and she just

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Speaker 1: wasn't getting enough in We really what we did was

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Speaker 1: so simple. We just got her to make a little

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Speaker 1: bit more for dinner, so she had a leftover portion

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Speaker 1: and that was lunch the next day. We really said

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Speaker 1: to her basically, either don't pack as much for the kids,

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Speaker 1: like I think she was overpacking food in the kids lunchboxes,

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Speaker 1: so it was coming back because they just weren't hungry

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Speaker 1: for it, or they just didn't want it because they

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Speaker 1: wanted to run out to the playground and play with

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Speaker 1: their friends, and they just weren't eating it. All, and

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Speaker 1: rather than wasting it, she's like, I don't want to

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Speaker 1: throw it away, so I'm just going to eat it.

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Speaker 1: So we simply said, why don't we pack ten percent

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Speaker 1: less this week in the kid's lunchboxes and see what happened?

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Speaker 1: And it was fine, and some still came back. And

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Speaker 1: the next week we said, why don't we pack ten

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Speaker 1: percent less and see what happened. So it wasn't like

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Speaker 1: the kids were going hungry. We weren't not packing food

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Speaker 1: for them. We were just packing a little bit more,

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Speaker 1: and that reduced her, you know, snacking out of the

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Speaker 1: lunch boxes when they got home as well. So I

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Speaker 1: think it's a big thing, and I think a lot

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Speaker 1: of parents struggle with it, particularly with young kids eating

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Speaker 1: off their plates, skipping lunches, grazing over snacking. But it

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Speaker 1: was just kind of that important of being mindful and

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Speaker 1: intentional with main meals and really having something either pre

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Speaker 1: planned in your head or leftover is ready to go,

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Speaker 1: because otherwise you get to the meal time, like you

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Speaker 1: might get to about midday and think, oh my goodness,

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Speaker 1: I'm ravenous, like I'm so hungry, and the last thing

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Speaker 1: you want to do is have to stop and cook

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Speaker 1: something for ten twenty thirty minutes, so you just start

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Speaker 1: grazing from the pantry. So it was a really nice reminder.

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Speaker 1: She's had some great success with me really just by

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Speaker 1: getting her to be more mindful and intentional with her meals,

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Speaker 1: pre planning an extra portion for dinner which then she

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Speaker 1: can eat for lunch the next day. And really it

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Speaker 1: helps her budget as well by reducing just ever so

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Speaker 1: slightly ten twenty percent while she's actually putting into the

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Speaker 1: kid's lunchboxes, so so much isn't coming home wasted as well,

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Speaker 1: because after the whole day at school and then lunchboxes

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Speaker 1: are bad considered the sun, She's like, I'm not going

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Speaker 1: to reuse it the next day. It's gross, like I'm

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Speaker 1: not longer to eat it, or I'm going to throw

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Speaker 1: it away. So it sort of was a bit better

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Speaker 1: for the budget and a little bit less waste as

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Speaker 1: well by putting less than the lunch boxes. So a

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Speaker 1: couple of easy strategies that we thought the listeners might

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Speaker 1: really like today. And I'm sure that you've got quite

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Speaker 1: a few clients us that suffer with the same mindless

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Speaker 1: lunching from moms that I do.

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Speaker 2: Oh my god Lan.

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Speaker 4: When we talked about this before recording, I was like, oh,

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Speaker 4: this is every second one of my clients, and it's

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Speaker 4: not for any other reason. That often I find.

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Speaker 2: They're just busy. Busy mom who's just busy.

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Speaker 4: You know, and everyone else's needs come before their own.

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Speaker 4: So a couple of strategies that I have. I actually

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Speaker 4: like my moms to have two lunches, because I find

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Speaker 4: if they don't stop, say mid morning, and have something decent,

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Speaker 4: the whole day rolls around and then they're binging and

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Speaker 4: picking all afternoon. So I try and get them to

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Speaker 4: either split their breakfast and have one early and one later,

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Speaker 4: or half a lunch early at least to take the

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Speaker 4: edge off and then more of the salad or soup

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Speaker 4: veggie based one later. And I do prefer a hot

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Speaker 4: meal in the day. I think it's much more satisfying

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Speaker 4: for women because in their head they've then had a

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Speaker 4: meal as opposed to just picking all day. But that,

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Speaker 4: as we know, really adds up calorie wise, So I

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Speaker 4: often use a pre made meal. If I'm honest, you

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Speaker 4: know the cost of give eight to ten dollars for

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Speaker 4: a really good quality one. We're actually going to talk

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Speaker 4: about one of those supermarket meals in a minute, because

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Speaker 4: it's minimal prep time because I find they're just always rushing.

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Speaker 4: And then I tend to be quite strict in the

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Speaker 4: afternoon as a rule of no kid's food, because I

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Speaker 4: think that once you start at the slippery slope, and

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Speaker 4: so you've got to have that actual rule, a cognitive

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Speaker 4: rule that says no, you don't eat that food. Otherwise

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Speaker 4: it will just be you never stop. But to do that,

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Speaker 4: you have to eat a lot more in the day,

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Speaker 4: and do that in a convenient way. So a couple

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Speaker 4: of other meals that work really well, protein toast mid morningish,

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Speaker 4: when you might have a coffee a rap that you

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Speaker 4: actually prepare the night before and have with you. So

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Speaker 4: if you're in the car running errands and you stop

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Speaker 4: for coffee, perhaps after the gym, you can have the

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Speaker 4: coffee and the wrap take the edge of and then

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Speaker 4: either a pre made meal or even things like cup

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Speaker 4: of soup.

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Speaker 1: Lean.

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Speaker 4: Now it's going to sound odd as a dietitian recommending

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Speaker 4: cup of soup. I just was doing a soup trolley

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Speaker 4: this week and I found some really decent cup of

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Speaker 4: soups we had. You know, no is it as good

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Speaker 4: as making one from scratch, but for a dollar or

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Speaker 4: two bit of veggies feeling tasty, better than you know,

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Speaker 4: takeaway veggies in a couple seit yeah, like you know

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Speaker 4: a little bit, yeah, a little bit, But in terms

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Speaker 4: of it's going to be better than snacking on kids

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Speaker 4: stuff all afternoon if you've had that bot going through.

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Speaker 4: And of course there's soups that are pre made as well. Yeah,

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Speaker 4: so you can certainly buy one and a pouch, but

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Speaker 4: you know, it's still going to be better to have

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Speaker 4: that than to munch on kids snacks all afternoon because

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Speaker 4: you haven't had anything in your tummy. So there's a

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Speaker 4: few strategies, but it's a universal issue that comes up

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Speaker 4: time and time again. But you have to pack the

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Speaker 4: kid's food away and keep it separate to everything else

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Speaker 4: and have that rule. And I she also try and

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Speaker 4: get sometimes the older kids to undo their own lunchboxes

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Speaker 4: because then you don't actually have any contact with them

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Speaker 4: at all. Then they can just leave them in the

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Speaker 4: sink or and the dish washer and you don't actually

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Speaker 4: have contact with the food again either.

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Speaker 1: Why not And with some of my quick and easy lunches,

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Speaker 1: love a big fan like an omelet, just using whatever

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Speaker 1: leftover veggies are lying around, like a little bit of

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Speaker 1: extra spinach and mushies that you never use. That half

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Speaker 1: dead tomato on the counter, like throw it in, make

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Speaker 1: an omelet, throw it on some toast. It's a really

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Speaker 1: great option. And my other favorite one is justs like crackers,

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Speaker 1: where you going to load them up with some tuna

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Speaker 1: and some you know, sliced cucumber and tomato, maybe a

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Speaker 1: bit of cottage cheese on crackers. Maybe you've got a

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Speaker 1: bit of homice leftover, some boiled eggs. Like crackers can

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Speaker 1: be an awesome bass and really quick and easy, like

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Speaker 1: it's no prep. You can make up lunch in five minutes.

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Speaker 1: I think people kind of think, oh, I have to

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Speaker 1: be healthy, I have to make a you know, really

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Speaker 1: balanced meal, but it has to be cooked. But you

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Speaker 1: can do so many things with crackers. I'm a massive

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Speaker 1: van With the right type of cracker, we definitely want

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Speaker 1: some good fiber and some healthy vats going in.

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Speaker 4: One hundred percent and another couple cottage cheese on crackers,

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Speaker 4: A really good one. Stuffed potato, so quick jacket potato

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Speaker 4: with some tuna or salmon or cottage cheese on top.

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Speaker 4: I'm like you, I love the crackers myself. But a soup,

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Speaker 4: a pre made soup cup of soup if you're you

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Speaker 4: know really you know the bottom of the pantry, and

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Speaker 4: a slice of protein toast, you know especially you know,

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Speaker 4: five minutes.

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Speaker 2: It's quite tasty. It ll keep you going and it'll

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Speaker 2: stop that munching all afternoon. All right, man.

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Speaker 4: Well, we have been choosing a bit of a product

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Speaker 4: that we're a big fan of at the supermarket since

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Speaker 4: we've revised our lineup. And this is a range that

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Speaker 4: we've spoken about before or certainly featured in our Nutrition

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Speaker 4: Couch Product Guide, which is available on our website if

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Speaker 4: you haven't seen it before. We go through all of

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Speaker 4: our favorite supermarket products, and this is a range that

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Speaker 4: is featured at Coal's in the fresh meal section. Now

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Speaker 4: I actually thought it was called Form FRM, but I've

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Speaker 4: realized now it's Perform, which makes sense since it's a

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Speaker 4: sports nutrition product range that's been developed in conjunction with

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Speaker 4: Sports Diitians Australia. But we have to say they do

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Speaker 4: a very good quality fresh meal. So the one we've

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Speaker 4: chosen today is the Coals Perform. Lead Perry Perry Chicken.

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Speaker 4: It was two hundred and eighty grams, which is a

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Speaker 4: fair nice weight for a pre made meal. I think

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Speaker 4: they retail for about eight to ten dollars, so not

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Speaker 4: too bad. You know, you're paying a bit more for quality,

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Speaker 4: but certainly affordable in this day and age where lunches

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Speaker 4: of a sandwich will cost you twenty bucks. Ingredient list

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Speaker 4: very strong, you know, Brocoli and carrot thirty six percent,

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Speaker 4: chicken breast twenty three percent. You'd be hard pushed to

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Speaker 4: find a meal that had more than that in the

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Speaker 4: frozen section of supermarkets Perry Perry stores twenty one percent,

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Speaker 4: along with some cooked rice and beans eighteen percent. So

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Speaker 4: looking at that straight away, I know it's got a

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Speaker 4: really beautiful mix of carbs, proteins, and vegetables.

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Speaker 2: Now I'm not going to go through.

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Speaker 4: The whole ingredients land because it's quite long, because it's

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Speaker 4: got a sauce, but what I will say is that

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Speaker 4: it's really clean. It's a very clean list with whole foods.

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Speaker 4: There's not really any preservatives or additives other than what

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Speaker 4: you would expect in a meal, so it's very clean

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Speaker 4: and nutritionally, it's a beautiful label. So per serve, it's

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Speaker 4: twelve hundred and ninety kilodores, which is just over three

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Speaker 4: hundred calories, a massive thirty grams of protein, which is

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Speaker 4: unheard of in a pre made meal at this price point.

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Speaker 1: For that low calorie point as well.

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Speaker 4: Yes, so it's basically a high protein meal. Six point

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Speaker 4: five grams are fat, very little saturated, less than about

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Speaker 4: one percent, twenty five point eight grams of carbohydrate, very controlled,

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Speaker 4: less than two slices of bread or two slices of

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Speaker 4: good quality bread. Six point one grams of sugars, which

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Speaker 4: is very low, like per hundred grams, it's less than

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Speaker 4: two grams of sugars. So that would just be coming

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Speaker 4: a little bit from things like lemon juice and the vegetables.

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Speaker 4: It's not really a lot. I can't really see any

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Speaker 4: added sugar's going through there.

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Speaker 1: I think they might be a little bit in the

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Speaker 1: peari piriy sauce, but so minimal, like most of it's

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Speaker 1: coming through natural so much.

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Speaker 2: Though it's not. There's no added sugar there. Really, look

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Speaker 2: at it. Nothing there that's just naturally coming from the

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Speaker 2: veg isn't it. Actually? Yeah, it's clean.

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Speaker 1: As I was thinking with the peipery sauce maybe yeah, yeah,

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Speaker 1: one hundred percent. No, that's just naturally from veggies. I

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Speaker 1: would actually say it's got no added sugar, twelve point

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Speaker 1: nine grams of dietary FIB and normal.

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Speaker 2: That's almost half.

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Speaker 4: Your entire recommended daily intake thanks to the addition of

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Speaker 4: corn veggies, and just six hundred and eighty four milligrams

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Speaker 4: of sodium. Incredibly low for a meal. You know, that's

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Speaker 4: less than a third of your daily intake, which is

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Speaker 4: what you'd expect from a meal that was tasty. So

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Speaker 4: I would give this a ten out of tener and

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Speaker 4: they're outstanding. Now I haven't eaten them. I don't know

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Speaker 4: if they they taste good. Have you tried one?

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Speaker 1: I've tried one, but I haven't tried this one. I

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Speaker 1: think this is one of the newer ones on the

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Speaker 1: market because I remember looking through the range. It must

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Speaker 1: been a couple of months now and they only had

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Speaker 1: a couple and hour. I went back on the weekend

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Speaker 1: and I saw that there was like at least ten,

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Speaker 1: if not more so. There's quite a few soups. There's

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Speaker 1: quite a few fresh me like they're really good. There's

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Speaker 1: even a range of ravioli. I think I saw like

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Speaker 1: a vegetable based protein ravioli, which I was quite taken

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Speaker 1: with her. I was going to try that with meal

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Speaker 1: because she's gotten que fussy lately. But I love this.

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Speaker 1: I love the addition of the rice and beans. The

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Speaker 1: fiber profiles is outstanding, and as you said, the high

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Speaker 1: protein amount for the controlled calorie amount makes this an

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Speaker 1: awesome meal. It's very volume dense, like I just love

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Speaker 1: seeing a really good whack of vegetables and to get

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Speaker 1: a pre made or a frozen meal. It's not a

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Speaker 1: frozen meal. It's a pre made meal with the first

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Speaker 1: ingredient as vegetable it's so rare because vegetables are so expensive,

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Speaker 1: and the second ingredient being protein. Like generally, the first

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Speaker 1: ingredient is some sort of car whether it's rice or

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Speaker 1: it's pasta, because it's so cheap. And then you're bulking

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Speaker 1: up with all of this like terrible sauce. This only

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Speaker 1: has a minimal amount of sauce, and it's a peri

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Speaker 1: prairie one on the chicken breast itself, and the broccoli

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Speaker 1: and carrots are playing and the rice and beans are

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Speaker 1: playing as well. So I'm like you, I can't fold it.

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Speaker 1: I give it ten out of ten. As I said,

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Speaker 1: I haven't tried it, so might change if I do

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Speaker 1: try it. But even from a price perspective, like you said,

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Speaker 1: I went to Subway the other day for lunch and

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Speaker 1: it wasn't cheap, like this is a meal that's under

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Speaker 1: ten dollars. So you know, from that perspective, if you're

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Speaker 1: going to go buy a wrapper or sandue at a cafe,

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Speaker 1: this is a better option. In my books, I quite.

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Speaker 4: Like a subway because at least you get some fresh

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Speaker 4: salad bench on it. I was eating them a lot

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Speaker 4: when I was away with the kids, because it was

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Speaker 4: like ten dollars lunch and it was like whole green

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Speaker 4: a whole wheat bread, chicken breast, the salad.

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Speaker 2: I'm a massive fan.

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Speaker 4: I think that's a really good lunch choice, just on

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Speaker 4: the side any subway.

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Speaker 1: I tell you a really funny story though, when I

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Speaker 1: was down in Sydney. We went to Subway one day

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Speaker 1: and the guy in front of me got white bread

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Speaker 1: and it got salami on it, and that what's that

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Speaker 1: orange jees like that one the Jack Jack cheesyer, And

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Speaker 1: then she got to the saladbar and she was like,

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Speaker 1: what's sad. He's like, no salad to the action made

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Speaker 1: extra so he had some mummy cheese, extra malen white

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Speaker 1: bread and I was like.

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Speaker 2: That's not healthy subway. Can we say the healthy and

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Speaker 2: a choke?

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Speaker 1: And I was like, oh my god, I can't even

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Speaker 1: wo And then the guy behind me was like, I'll

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Speaker 1: have a salad bowl and the girl behind the Countadilly

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Speaker 1: fellow but she was like a salad and he's like, yeah,

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Speaker 1: this alba and then in the salad he's like no, no,

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Speaker 1: no carrot, no, no, no beech root and he's just

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Speaker 1: getting green. So he just looks and then he goes,

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Speaker 1: I'll have salami and I'll have a double portion of salami.

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Speaker 1: I'll have a double portion of avocado. I'll have mayonnaise

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Speaker 1: on it, I on it, and I'll have a double

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Speaker 1: portion of cheese cato sandwich between the no bety guy

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Speaker 1: and I was like oh, And I was like to her,

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Speaker 1: I'll just have the normal chicken roll with some salad,

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Speaker 1: thanks very much, and she's like with the bird, I

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Speaker 1: was like, the bread.

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Speaker 4: It just shows it's good to have the option that

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Speaker 4: I'm making it. Whereas you go and buy a sandwich

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Speaker 4: in the city is like twenty dollars. It's crazy. Anyway,

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Speaker 4: we're not talking about subway today, but we're giving the

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Speaker 4: calls for form range a massive ten out of ten.

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Speaker 2: So give it a go and let us know if

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Speaker 2: you like it.

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Speaker 4: But yeah, very smart meal choice, and I would give

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Speaker 4: that to my ladies. At three hundred calories leanne. It's

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Speaker 4: a great choice for lunch. It's quite light for dinner,

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Speaker 4: but it would support weight loss goals probably a bit

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Speaker 4: light light energy wise, i'd say for active women for dinner,

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Speaker 4: but certainly i'd use it for lunch definitely.

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Speaker 1: I think it's a good light lunch from a lot

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Speaker 1: of women who don't move that much, don't that much exercise,

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Speaker 1: and who are going through things like you know, periy

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Speaker 1: and menopause as well. So yeah, tis green or gold stars,

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Speaker 1: I should say, not green stars, gold stars all around

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Speaker 1: on the nutrition catch. Now, our final segment is what

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Speaker 1: we're cooking, And you were talking about an easy chicken

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Speaker 1: pop pie and I thought, oh my goodness, I could

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Speaker 1: definitely go some chicken pop pye right now. So do

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Speaker 1: you want to share with our listeners your friend's favorite

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Speaker 1: recipe for an easy chicken pie.

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Speaker 4: I love this, and I links into our discussion earlier

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Speaker 4: about women at home in the day. I find that

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Speaker 4: if you have a hot lunch or even in an office,

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Speaker 4: actually you're so much more satisfied, Whereas if you go

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Speaker 4: and have a salad or a sandwich, even psychologically you

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Speaker 4: can feel like you're being restricted and it's not that nice.

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Speaker 4: And then I find it primes that overeating through the afternoon.

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Speaker 4: Whereas if you have a delicious you know, leftover shitsul

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Speaker 4: or in this case, a piece of pie with salad,

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Speaker 4: it's so delicious you're satisfied, and cost effective and so easy.

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Speaker 2: This one to make.

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Speaker 4: So I stole this from a friend many years ago,

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Speaker 4: and I just I still love it today and I

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Speaker 4: still will make it. You can make it as a

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Speaker 4: big pile. You could actually make it as individuals in

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Speaker 4: the muffin tin as well, which are quite like as

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Speaker 4: portion control for lunch. And it's so simple you'll laugh

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Speaker 4: when you hear it. You just literally get chicken breast

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Speaker 4: or tenderloin the lileen carts are steer clear of thigh

400
00:16:09,120 --> 00:16:12,840
Speaker 4: and dropsticks, and just dice it up, cook it with

401
00:16:12,840 --> 00:16:14,360
Speaker 4: a little bit of onion and olive wool in the pan,

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00:16:14,480 --> 00:16:16,480
Speaker 4: so you want the chicken to be cooked. Once the

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Speaker 4: chicken's cooked, I get a bag of that five hundred

404
00:16:18,720 --> 00:16:20,720
Speaker 4: grand frozen veggie mix. But it's only the one. You

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00:16:20,760 --> 00:16:22,520
Speaker 4: gotta get the one with a capsicum. You know how

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00:16:22,520 --> 00:16:24,680
Speaker 4: that's hard to find, the bird's eye one. They don't

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Speaker 4: have it in minute think any coals have it, not willies,

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Speaker 4: So I chuck that in. You could use any frozen veggie,

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Speaker 4: but I like the addition of the capsicum. You could

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Speaker 4: then add capsicum, but as I said, trying to keep

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Speaker 4: it simple. You care a spring onion soup mix which

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Speaker 4: is like a dollar and it's in that it's like

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Speaker 4: the concentrate one. You get like a tablespoon of mayo

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Speaker 4: and a bit of grated cheese. And I'm not talking

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Speaker 4: a lot. I'm talking like a tablespooner grated cheese. Like

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00:16:48,680 --> 00:16:51,200
Speaker 4: you can really keep it light, mix it together so

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Speaker 4: the chickens cooked to the veggies are not which seems strange,

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Speaker 4: but easy. And then I just spoon the mix into

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Speaker 4: the pie tin and I myself will put a sheet

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00:17:00,120 --> 00:17:02,360
Speaker 4: reduce that puff on top. But you could certainly do

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Speaker 4: it with filo.

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Speaker 1: Do you need liquid, like I'm just thinking like a

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Speaker 1: dry soup, But do you need liquid? Like, do you

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Speaker 1: not put liquid into the soup? Minaw, it's just so

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Speaker 1: dry because you get the liquid from the mayo a bit. Oh, okay,

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Speaker 1: no liquid, it's dry. It's a dry mix.

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Speaker 2: It's not runny. The pie is not runny. It's chunky.

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Speaker 1: And I guess there's water weight in the vegetables and vegice.

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Speaker 1: You cook it the water wallmost.

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Speaker 4: Yes, yes, And then so you can put a sheet

431
00:17:24,119 --> 00:17:27,000
Speaker 4: of reduce fat puff or filo or as you said

432
00:17:27,040 --> 00:17:30,159
Speaker 4: to me, you could do mashed pumpkin potatoes sweet, so

433
00:17:30,240 --> 00:17:31,880
Speaker 4: if you wanted to keep it even a tad healthier.

434
00:17:32,440 --> 00:17:34,560
Speaker 4: And it is so delicious, the kids will love it. Now,

435
00:17:34,680 --> 00:17:36,800
Speaker 4: this friend I had used to wrap it like she

436
00:17:36,840 --> 00:17:39,560
Speaker 4: would make like a pasti, So she'd put the mix

437
00:17:39,640 --> 00:17:41,680
Speaker 4: in and fold them and freeze them and you'd heat

438
00:17:41,720 --> 00:17:44,280
Speaker 4: it up with salad. But that is so delicious, And

439
00:17:44,320 --> 00:17:45,960
Speaker 4: you can sort of make it as healthy or not

440
00:17:46,080 --> 00:17:48,120
Speaker 4: as you like. But it's literally a ten minute meal

441
00:17:48,240 --> 00:17:49,800
Speaker 4: and the whole family will love it. And if you

442
00:17:49,840 --> 00:17:51,600
Speaker 4: make it, it's great, you know, for lunches the whole

443
00:17:51,640 --> 00:17:54,920
Speaker 4: week or in the little muffin tins. It's so delicious

444
00:17:54,960 --> 00:17:57,520
Speaker 4: and so easy and probably not that expensive because you

445
00:17:57,560 --> 00:18:00,080
Speaker 4: just have to buy the chicken, the soup mix if

446
00:18:00,080 --> 00:18:02,080
Speaker 4: you probably already got mayo, a bit of cheese, and

447
00:18:02,160 --> 00:18:04,000
Speaker 4: a bit of pastry and bag of baba, like less

448
00:18:04,000 --> 00:18:04,560
Speaker 4: than twenty bucks.

449
00:18:04,560 --> 00:18:05,200
Speaker 2: That's pretty good.

450
00:18:05,560 --> 00:18:07,760
Speaker 1: Yeah, that's pretty good. And I used to make back

451
00:18:07,760 --> 00:18:09,720
Speaker 1: in the day a chicken pot pie and it was

452
00:18:10,040 --> 00:18:11,960
Speaker 1: I think on a Dan church All's old recipes, and

453
00:18:12,000 --> 00:18:14,480
Speaker 1: it was basically just you do the chicken, the leak

454
00:18:14,560 --> 00:18:16,439
Speaker 1: the guy like that sort of thing. It added some veggies,

455
00:18:16,440 --> 00:18:18,720
Speaker 1: so I'd add mushrooms and a bit of celery and

456
00:18:18,760 --> 00:18:21,400
Speaker 1: some zucchini, and then from memory, I think it had

457
00:18:21,400 --> 00:18:23,320
Speaker 1: like a tin of condent soup or something in there

458
00:18:23,359 --> 00:18:25,240
Speaker 1: as well. You'd put that in. That was a mixture

459
00:18:25,240 --> 00:18:27,439
Speaker 1: that you poured it into a ceramic dish and then

460
00:18:27,480 --> 00:18:29,200
Speaker 1: you just make some mash sweet potato and you mash

461
00:18:29,280 --> 00:18:31,320
Speaker 1: that down and put it on tops. Instead of using pastry,

462
00:18:31,359 --> 00:18:32,800
Speaker 1: you'd have a bit of sweet potato. So it was

463
00:18:32,840 --> 00:18:34,399
Speaker 1: almost like a shepherd's pie, but it was like a

464
00:18:34,520 --> 00:18:37,000
Speaker 1: chicken and veggie based shepherd's pie, I guess. So that

465
00:18:37,160 --> 00:18:39,000
Speaker 1: was really luck to me that was very wholesome, like

466
00:18:39,160 --> 00:18:40,960
Speaker 1: very you know country family favorite.

467
00:18:41,119 --> 00:18:43,159
Speaker 4: Yeah, it's one of those sort of wholesome meals that

468
00:18:43,200 --> 00:18:45,200
Speaker 4: are very satisfying and delicious. And as I said, you

469
00:18:45,240 --> 00:18:47,879
Speaker 4: can make it certainly very healthy or a little bit

470
00:18:47,920 --> 00:18:50,120
Speaker 4: more indulgent, but it's just that meal that works really

471
00:18:50,119 --> 00:18:53,880
Speaker 4: well in winter without making creamy pies with cream, because

472
00:18:53,920 --> 00:18:55,680
Speaker 4: when you go online to find a recipe for a

473
00:18:55,680 --> 00:18:58,520
Speaker 4: good pie, a lot of them still add cream, you know,

474
00:18:58,600 --> 00:19:01,119
Speaker 4: and a lot of paste, and they use chicken thigh

475
00:19:01,160 --> 00:19:03,800
Speaker 4: which is so fatty, and they put pastry always along

476
00:19:03,840 --> 00:19:05,600
Speaker 4: the bottom of the pie. I never eat the bottom

477
00:19:05,600 --> 00:19:07,720
Speaker 4: pastry of a pie. I'll only ever eat the top,

478
00:19:07,840 --> 00:19:10,120
Speaker 4: so straight away you can get rid of that. But yeah,

479
00:19:10,560 --> 00:19:11,720
Speaker 4: I now I have to make it, so I've got

480
00:19:11,720 --> 00:19:13,760
Speaker 4: a photo fit stuff. So we'll see how mine turns out,

481
00:19:13,760 --> 00:19:16,240
Speaker 4: because i'n't made it for a while. But I'll try

482
00:19:16,240 --> 00:19:17,720
Speaker 4: the twins on it actually and see if they like it,

483
00:19:17,720 --> 00:19:19,119
Speaker 4: because I don't think I've ever given it to them,

484
00:19:19,160 --> 00:19:19,679
Speaker 4: but I love it.

485
00:19:19,680 --> 00:19:22,320
Speaker 1: It's really delicious, it sounds wonderful. Well. That brings us

486
00:19:22,359 --> 00:19:24,920
Speaker 1: to the end of today's episode of The Nutrition Couch

487
00:19:24,960 --> 00:19:27,879
Speaker 1: from Motivational Wednesday. If you haven't done so ready, we

488
00:19:27,920 --> 00:19:30,479
Speaker 1: would love if you could subscribe to the podcast, And

489
00:19:30,720 --> 00:19:33,240
Speaker 1: just in case you missed some of our wonderful offerings

490
00:19:33,440 --> 00:19:36,240
Speaker 1: online at the nutritioncouch dot com. We have a range

491
00:19:36,280 --> 00:19:39,720
Speaker 1: of different shopping guides, product guides and a couple of new,

492
00:19:39,920 --> 00:19:42,440
Speaker 1: brand new guides coming very soon which I'm sure you

493
00:19:42,480 --> 00:19:45,640
Speaker 1: guys been very excited about and we will catch everyone

494
00:19:45,720 --> 00:19:46,880
Speaker 1: in Sunday's episode.

495
00:19:47,040 --> 00:19:47,640
Speaker 2: Have a great week

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00:20:00,160 --> 00:20:00,440
Speaker 3: Past