Newsletter 2022-05-03 – Autumn HWFL 2 – Healthy Weight For Life

Autumn 2022 HWFL Follow-up Newsletter

To follow up our Autumn '22 newsletter, the HWFL Team would like to take you on a special ingredient deep dive showcasing the humble cauliflower! We run through some interesting facts and also share an easy recipe that will help you serve it up as a yummy go-to side dish for the cooler weather.

#special

ENDING SOON - Graduate Online Store Special

15%* DISCOUNT & FREE POSTAGE on ALL KicStart™ VLCD Shake & Soup Orders

*15% off the current RRP of $2.95 = approx. $2.51 per sachet. Valid until 5pm AEDST Tuesday 31st May 2022.

No need for login details, just start shopping:

Simply select your KicStart™ flavour options and click ‘Add to Cart’ then ‘View Cart’.
Enter your special discount code HWFLGRADUATE and click on ‘Apply Coupon’
Proceed to checkout and payment.
The rest is in our hands – your HWFL Team will pack and deliver the order to you shortly!

visit the Online Store

Phone 1800 226 180

#ingredient

Meet a New Ingredient: Cauliflower

Finding and using a new ingredient (or rediscovering an old favourite) can be an exciting and adventurous experience in the kitchen. Learn about this interesting ingredient and how to use it in your weekly menu!

#recipes

Cauliflower is a great winter ingredient.This versatile veg can be used in soups, stews, baked or steamed and packs a punch when it comes to nutritional gain. It is very low in kilojoules and high in fibre. Fibre helps promote fullness and also feeds the beneficial bacteria living in your large intestine, beneficial for gut health.

Cauliflower is packed with many vitamins and minerals such as vitamin C, vitamin B6, vitamin K, folate, magnesium, potassium, with smaller amounts of iron and calcium.

Cauliflower contains significant levels of antioxidants, which have been shown to be beneficial to health and the prevention of inflammation.

Using cauliflower as an ingredient in or with your meals is a great way to bulk out the meal to help fill you up without adding the extra energy hence makes the Healthy Weight For Life “Free Food” list!

Below are some recipes centred around this wonderful ingredient that you may like to add to your repertoire this autumn and winter.

Cauliflower Recipes

Try out these great recipes that display the awesome versatility of cauliflower!
A quick tip from our team: If fresh cauliflower isn't accessible to you or too pricey, remember that you can easily substitute with frozen cauliflower (available in the freezer aisle of most supermarkets year-round).

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Baked Cauliflower Rice

Earthy with a little smoke and sweetness too, with just the right amount of zing. A healthy salad that's both easy and convenient!

Recipe

Ingredients

½ head cauliflower - cut into small florets
2 tbsp olive oil
1 onion finely diced
½ butternut pumpkin (approx. 350g), deseeded and cut into 1.5cm chunks
2 tsp cumin seeds
1 tsp ground cinnamon
pinch dried chilli flakes
Season with small amount of salt and pepper if you feel it is required
1 cup (220g) brown basmati rice
2 cups vegetable or chicken stock - may need to add a little more during the cooking process
100g frozen spinach

Method

Preheat the oven to 200 degrees C
Heat the oil in an ovenproof casserole, then fry the onions gently for 8–10 minutes, until softened. Add the pumpkin, cauliflower florets and fry for a further 5 minutes until they begin to brown. Stir in the spices, rice, frozen spinach and stock.
Cover with a lid, then bake for 30 minutes, you can remove the lid for the last 5-10 minutes. If the rice looks a little under done you may need to add extra stock during cooking time.
Remove from the oven and leave to stand for 10 minutes.

Quick Tip: If eating this with your evening meal, this would be considered your carbohydrate portion and the serving size for 2 portions of carbohydrate would equate to 1 cup. ENJOY!!

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Popcorn Cauliflower

A crispy, delicious, savoury snack - perfect for sharing with friends and family.

Recipe

Ingredients

2 heads cauliflower - cut into bite-size pieces
2 tsp salt
1 tsp paprika
1 tsp ground turmeric
½ tsp onion powder
½ tsp garlic powder
cooking spray

Method

Preheat the oven to 200 degrees C. Line a baking sheet with aluminium foil.
Whisk salt, paprika, turmeric, onion powder, and garlic powder together in a bowl.
Spread cauliflower onto the prepared baking sheet; spray lightly with cooking spray. Season cauliflower with spice mixture.
Roast in the preheated oven until cauliflower is tender, 30 to 35 minutes.

Quick Tip: Instead of using an oven, you may like to try popping this into an air fryer for ~10 mins (or until golden brown) for a speedier cooking method.

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Muff's Soup

From The Cook's Companion by Stephanie Alexander

Recipe

Ingredients

1 head cauliflower - chopped including stem
1L chicken stock (preferably salt-reduced)
1 tsp vegemite
salt - to taste
black pepper - freshly ground
parsley - freshly chopped
parmesan cheese - freshly grated

Method

Cook cauliflower in stock until tender.
Add vegemite and stir until dissolved.
Puree cauliflower and stock, then season to taste.
Stir in parsley.
Serve, with grated parmesan.

#friend

HWFL Refer a Friend

Health Fund Coverage by Program

Do you know someone who might benefit from the Healthy Weight For Life program?

Our mission is clear - help as many people as possible improve their health. Our programs are designed to assist with heart health, diabetes management & osteoarthritis joint pain.

If someone you know is concerned that their weight is impacting their health, feel free to get them to visit https://healthyweightforlife.com.au/health-funds/ or speak to the team on 1800 226 180 to quickly understand if they are eligible to be covered.

Join the HWFL Graduate Facebook group

This is a private group where you can join and start sharing experiences, questions and conversations with your fellow HWFL graduates. The HWFL team will also be active on the group to assist with anything and to ensure it is a comfortable space for everyone to share and have their say.

To join the HWFL Graduate Facebook group:

Log in or register on Facebook (facebook.com)
Search for “HWFL Graduates” and select the “Groups” filter (underneath the search bar)
Click the blue button “Join Group” to request to join
Answer prompted questions, read the Group Rules
Click “Send to Admins”

You will then receive a notification in the next couple of working days to confirm approval into the HWFL support group. Once you are approved, you can start posting straight away!

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