Vitamin B12 – we need you!


I’m going to do a little mini series of posts featuring a different vitamin for a few weeks. We all know vitamins are essential for good health (and for life!) but do you really know what each one does for us, where to get it and how much you need?

The B Vitamins are talked about alot, probably because they play such an important role in our bodies and are involved in so many physiological processes. There are eight B group vitamins, including B12 (or Cyanocobalamin) which we’ll look at in this post.

Vitamin B12 is only obtained from foods derived from animals, therefore strict vegetarians and vegans can become deficient if they’re not careful. B12 can however be stored in the liver, so it may be some time before symptoms of deficiency occur. B12 is essential for normal blood function and neurological function. More specifically, it is crucial for the synthesis of fatty acids in myelin (the sheet that covers nerve fibres) and it also buddies up with folate in the synthesis of DNA. It has a role in the breakdown of amino acids for energy production and in the formation of red blood cells. Some supplement products may the claim that B12 is responsible for energy production, and this isn’t strictly true. It plays a ROLE in producing energy from the breakdown of fats and proteins, but it works as part of a complex reaction along with many many other coenzymes to make this happen. Don’t be sold on the fact that B12 supplementation may directly boost your energy to Astroboy proprtions.

Anywho, so it seems this little guy is really bloody important! B12 requires IF (Intrinsic Factor) to be metabolised, and it binds with IF in the stomach before travelling down to the small intestine for absorption.¬†There is a particular nasty disease called Pernicious Anemia which essentially results from a deficiency in B12. This severe disease is caused by insufficient production of intrinsic factor, and without intrinsic factor, B12 can’t be absorbed into the body.

So where do we get it? Most of us get our B12 from red meats, milk and dairy products. Some algae has B12 also, but people at risk of B12 deficiency are often advised to have supplementary B12. So there you have it, a snappy snap snapshot of B12. Next post we’ll look at his mate Folate (B9).

MissFit x


Grilled Mushrooms with mint, chilli & fetta


Yee-freakin-ha is what I’d say to this recipe! Grilled or stuffed mushrooms are for vegos and meat eaters alike! They’re so damn good and I’m really happy with how these little fellas turned out.

Did you know mushys are one of only a few food sources of Vitamin D?! Not only that…..they’re a good non-haem protein source that also contain potassium, selenium and niacin.

Give ’em a go. Cheap as chips, nutritious and bloody tasty.

Ingredients (serves 2-3)
6 large mushrooms
150g fetta
Zest of one lemon
1 tablespoon mint, sliced finely
1-2 chillis, sliced finely
Extra virgin olive oil
3/4 cup cooked brown rice
50g tasty cheese

Oil the mushrooms and place gill side down on a griddle pan that is on medium heat. Grill for 5-6 mins.

Meanwhile, combine the rice, lemon zest, chilli, mint and fetta, as well as a little bit of water and heat in a microwave or on the stove until warm and starting to come together.

Turn the mushrooms and place two tablespoons of the rice mix on top of each one. Finely grated the tasty cheese over the top of the mushrooms. Continue to cook on medium heat with a lid on for 6-8 mins or until the mushrooms are tender.

Serve hot with a fresh salad and some fresh crusty bread or potatoes/sweet potatoes.

Chow down ūüôā

With love from Chimichurri…

Sup peeps? I have been OFF. THE. GRID. Head buried in books, study, exercise, baby stuffs and planning a big trip away in a few weeks! As life keeps getting busier and bloody well busier, I am constantly looking for ways to ‘cheat’ in the kitchen. I have previously posted about ‘cheating in the kitchen’, and I continue the theme here. Now I am not lazy, but I am time poor as many of us are. I also don’t like shitty bland, boring food! One of my little secrets in the kitchen for making any meal a thousand times better is Chimichurri. Have you heard of it? Tasted it? Made it? I got on the bandwagon when my husbo bought me this book – ‘Fired up Vegetarian’ by Ross Dobson, which is a BBQ cookbook for vegos (bye bye lame ol’ vegie sausages). Ross serves his Chimichurri with char-grilled potato wedges, which would be delicious! But this chunky sauce can go with almost anything – haloumi, fish or any type of seafood, chicken, steak. I even just plomped it onto my kick ass salad here with fetta, avo, quinoa, tahini and other goodies: DSC_0013 Best thing about it is that you can make it in absolutely no time, and you don’t need a bunch of ingredients that you probs won’t use again for another year. It’s all stuff I would normally have in my kitchen – coriander, parsley, tomato, spring onions, garlic, extra virgin olive oil and white wine vinegar. Chimichurri originates from Argentina (as soooo many good things do!) where it is traditionally served with steak, or used as a marinade for chicken. This is Ross’ recipe – I highly recommend whipping up a batch of this. It keeps in an airtight container in the fridge for 2 – 3 days: Chimichurri 2-3 spring onions 2-3 garlic cloves 1 ripe tomato 6 cups flat leaf parsley 2 cups coriander 1 teaspoon dried oregano 1/2 white wine vinegar 1/2 cup EV olive oil pinch of salt freshly ground black pepper Char grill the spring onion, garlic and tomato with their skins on. Once the skins are blackened, take them off the heat and allow to cool slightly before removing some of the skin (Ross suggests laving some on for a stronger smoky flavour). Blend up the oregano, tomato, spring onions and garlic to a smoothish consistency. Add the parsley and coriander, blitz again. Then with the motor running, slowly drizzle in the white wine vinegar followed by the olive oil. Once smooth, taste and season accordingly. Buen provecho! QQ x

My guilty pleasure….


Well I should say guilty pleasure-S…. plural. We all GOTS to have one or two, otherwise life becomes a bit bloody boring!

Me? I like red wine and I like dark chocolate. And I must admit I usually have some of both on most days. The key is obviously moderation, and sometimes half a glass and a few squares of Whittakers will suffice. Other times, well I might eat half a block of Whittakers (oops) and/or go for a second glass o’vino.

But the enjoyment I get from these indulgences is so worth it, and because I try to live a balanced life I can enjoy these guilt free.

There have been alot of articles on the internet of late about Orthorexia, the ‘unhealthy obsession’ with healthy eating. I reckon this is a condition¬†we will¬†see alot more¬†of now and into the future. We are all becoming a little bit more health savvy, and I want nothing more than for all of us to individually¬†take control of our¬†health, in particular what we are¬†putting into our¬†bodies. But as with the emergence of any ‘movement’ there will be extremes, and one could so easily get caught up in the world of social media, where it is easy to¬†obsess¬†over “superfoods”, “sugar free”, “dairy free”, “paleo”¬†among other things. Once you’re following a few little Insta accounts you are on the bandwagon my friend. It would be very easy to become¬†kinda¬†obsessed.


So here’s to not forgetting that life is to be lived, balance is king and with that good health will come.

Cheers (clicks imaginary red wine glass as it is wayyyy too early for a tipple!)

QQ x

Protein – are we eating too much of it?


These days it is ALLLLLLLLL about protein. Since the days of Dr Atkins and his infamous low-carb diet and the emergence of ‘middle class’ higher income families,¬†it seems we have all been on the protein bandwagon. And I get it…..protein is important. Protein gives us more satiety than carbs or fats (keeps us fuller for longer), is¬†an essential component of our muscles, our skin & connective tissue such as collagen. Protein also forms¬†regulatory enzymes in the body that catalyze the breakdown of¬†compounds such as lactate and alcohol,¬†and damn straight we need it to rebuild and repair muscles after¬†they have had a big workout.

But how much do we need?

Well according to current recommendations we are all eating way too much of the stuff. The RDI of protein for a male aged 19-70 years is 64 grams and for a female aged 19-70 years is 46 grams (Stewart, 2011). Or if you want to work it out specifically for your weight, men and women both need less than 1 gram of protein for every kg of their own body weight per day (ie. I weigh 56 kgs, so I need < 56 grams protein per day).

Now keep in mind that unless you are an elite athlete or you have a special condition requiring higher a protein intake (such as Anorexia Nervosa, Burns, Ageing) these are pretty standard figures. Elite athletes are recommended up to 1.4 g protein per day/per kg of body weight and strength trained athletes up to 1.7 g of protein per day/per kg body weight (Burke & Deakin, 2005). For example, an AFL player weighing 90kgs might be consuming around 126 grams of protein per day. Yet many of us normal beings are eating just as much as this!

Let’s have a look at¬†the content of some¬†food sources of protein:

Lean Chicken Breast – 28g

Hard boiled egg – 12 g

Snapper fillet – 27 g

Cheese, cheddar (100g) – 25 g

Lentils (100g) – 7g

Now this is just wholefoods, I haven’t included¬†protein supplement products¬†like powders, bars etc etc.¬†Typically protein powders have around 17-25g¬†of protein per serving.

So if you’re having a chicken boob,¬†some cheese, an egg and a¬†protein shake, you are consuming around 92 grams of protein in one day (consider this with regards to those RDI figures above).¬†And this isn’t even factoring in the protein from everything else you might be eating in that period! There is protein in¬†those oats or slices of toast you are having for breakfast, that coffee you’re¬†drinking,¬†that mid afternoon yoghurt, the tuna/beef/tofu/quinoa in your lunchtime salad.

It is easy to see that most of us are probably eating a diet that far exceeds the recommended amount of protein. Question is, does it matter?

You see, our bodies only use the amount of protein they require¬†and we essentially just pee out the protein that we don’t use (what a waste of money hey, all that protein¬†powder?).¬†The kidneys¬†are the little guys responsible for metabolising protein, and it makes me wonder how they’re coping with it all. Surely¬†large amounts of dietary protein would be placing¬†additional stress on our kidneys? Will we see more renal disease in the future, in us, this generation of high protein peeps?

I am not sure we actually know the answer, as diets that are so high in protein are a relatively recent phenomenon. From a clinical studies perspective, we seem to know alot more about what effect high carbohydrate diets have on our bodies than high protein diets.

With such a critical role in the body, it is not surprising that protein metabolism is¬†complex and still incompletely understood. What we do¬†know is¬†the body uses the precise amount of protein that it requires,¬†and no more. Eating additional protein on top of what your body needs is going to offer very little benefit, as the excess will just be excreted in your wee.¬†It has been hypothesised that high levels of dietary protein could lead¬†to kidney disease, via a mechanism called Glomerular Hyperfiltration (which basically just means the kidneys are working overtime to ‘filter’ the blood), as well as Nephrolithiasis (the development of kidney stones). The jury is out, many of the studies I¬†have read suggest that this is not the case, however these have largely been carried out with small sample sizes and over relatively short periods. Further research needs to be done into the longer term effects of prolonged high dietary protein intake on kidney function.

If you have any kind of kidney-related condition, it is important you consult a GP or Dietitian before considering a high protein diet.

Have a great week folky folks!

QQ x



Sexy Choc Sultana Cookies


YUM is all I can say.¬†Got 20 mins and a few spare ingredients? Whip up a batch of these sexy suckers….

Choc Sultana Cookies

Ingredients – makes about 24

1 cup wholemeal spelt flour

1/2 cup wholemeal flour

1/2 cup seeds (I used linseeds/pepitas)

1/2 cup sultanas

2 heaped tablespoons cacao

1/3 cup sugar

80 g butter, softened

100 g coconut oil

1 tablespoon chia seeds

2 eggs (free range only please!!)

1 teaspoon vanilla extract


Preheat oven to 180C.

This is easy as…..mix all of the above together. Roll it into a sausage and cut into discs.

If the mixture is too soft or sticky, add a little flour, roll it out and put the¬†“sausages” into the fridge for 5-10 mins to harden up. Then cut into¬†discs and place on¬†a tray lined with baking paper.

Bake in¬†oven for 10-15 mins. When the room starts to smell strongly of lovely chocolate cookie aromas take them out – they’re ready!

The cookies will harden up within about 10 minutes of being out of the oven.

Bon appetite my friends.

QQ x