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Water Safety

10/02/2016 10:09 PM

Water Safety is something that has been on my mind lately as the news has unfortunately been full of tragic water deaths and near misses this summer. 

The Kiwi Summer is generally spent in and around the water, no matter where in the country - it's just what we do!

So, I went to to check out some of the top tips for keeping safe around the water, here they are:

1/ Be Prepared:

 - Learn to swim

- Set rules for safe play in the water 

- Always use correct equipment and check the weather and water conditions. 

2/ Watch out for yourselves and others:

- Always pay attention to others in and around the water, particularly children. 

- Swim with others and in areas where lifeguards are present. 

3/ Be aware of dangers:

- Enter shallow and unknown water feet first and obey all signs and flags. 

- Don't enter the water after drinking alcohol.

4/ Know your limits:

- Challenge yourself within physical limits and experience.

- Learn ways to rescue others without endangering yourself. 

Stay Safe!

This weeks recipe is a bit of a treat but it is perfect for a picnic lunch or dinner

Summer sausage rolls

  • 2 large skinless chicken breast
  • 1 garlic clove, crushed
  • 3 rashers streaky bacon, thinly sliced
  • 4 sundried tomato, chopped
  • handful basi leaves, chopped
  • 375g/13oz pack ready-rolled puff pastry
  • flour, for dusting
  • 1 egg yolk, beaten
  • 25g sesame seeds
  1. Whizz the chicken and garlic in a processor until the chicken is minced. Tip in the bacon, sundried tomatoes and basil. Pulse for 5 secs to just mix through. Season well.

  2. Roll the pastry sheet on a lightly floured surface and cut in half lengthways. Spread half the chicken mixture along the middle of one of the pastry strips, then roll up the pastry, pinching the ends together to seal. Using a sharp knife, cut into 2.5cm long pieces. Repeat with the remaining pastry strip. Can be frozen, uncooked, for up to 1 month.

  3. Heat oven to 200C/180C fan. Place the rolls on a large baking sheet. Brush with the egg, then sprinkle with seeds. Bake for 20 mins until golden.

Posted in Health & Nutrition By Lisa McAfee

summer Tips #3

22/02/2016 1:39 PM

Keep up or begin an exercise programme

While the warm weather and the long light evenings are still around, it's the perfect time to get outside for a walk or run around the block. 

Exercise is important in keeping ourselves strong and healthy and for good heart health. 

Working out in an air conditioned gym is always a good option at this time of year, particularly if you work out during the day. Try starting a new class to keep up the motivation. 

Alternatively, a stroll around the block after your dinner is a great way of staying in shape and helping you wind down and get a good nights sleep.


This weeks recipe is a great side salad or add a bit of protein such as chicken breast to make it a main meal. Leftovers make a delicious lunch.


Moroccan pomegranate & roast veg salad

  • 2 small kumara, cut into chunks
  • 2 red onion, roots kept intact, cut into wedges
  • 1 large parsnip, peeled and chopped into chunks
  • 2 large carrots, peeled and chopped into chunks
  • 1 tbsp olive oil
  • 100g baby spinach
  • 110g pomegranate seeds (or dried cranberries)
  • 50g light feta cheese, crumbled
  • 4 tbsp balsamic vinegar


  1. Heat oven to 200C/180C fan/gas 6, line a large baking tray with baking parchment. In a large bowl, toss together all the veg with the olive oil, salt and pepper. Arrange in a single layer on the baking tray. roast, turning once, for 40 mins until tender and starting to char.

  2. Once cooked, allow to cool for 10 mins then toss with the spinach leaves, pomegranate seeds, feta and vinegar.



Posted in Health & Nutrition By Lisa McAfee

Summer Tips #4

29/02/2016 8:27 PM

Special Summer Time

I know that Summer is officially over for another year as of tomorrow and looking out the window, it seems as though the wet weather is here already!

It is however, still very warm for most parts of the country and I'm sure this rain is just a temporary blip in the weather and we can still look forward to some sunny days throughout March.

Hopefully you have already been making the most of the Summer weather, but if not, I encourage you to do so. 

Spending time outdoors with family and friends is what Summer is all about. If you can take a few days off, plan a mini-break and explore some of the bushes or beaches that NZ has on offer. If you don't have the time or means to take off for a few days, organise a picnic or BBQ, you will be amazed at how such a simple task can help you to really appreciate your surroundings. 

This weeks recipe is ideal warm or cold. Serve it with a salad and you have an easy portable picnic meal.

Garden vegetable & goat's cheese quiche


  • 1 deep 24cm blind-baked pastry case


  • 40g butter 
  • 85g courgettes, sliced at an angle
  • 85g beans, stringed, halved lengthways and sliced
  • 85g fresh or frozen peas
  • 1 red onion, sliced
  • 300ml milk
  • 25g plain flour
  • 2 large eggs 
  • 110g full-fat soft goat's cheese, sliced
  • 3 small vine tomatoes, quartered


  1. Preheat the oven to fan 170C. Melt the butter in a medium saucepan and cook the green vegetables and onions for 5 minutes, stirring until starting to soften. Tip the milk and flour into the pan and stir over the heat until it thickens to a smooth sauce. Cool for 5 minutes or so, stirring to stop a skin forming.

  2. Beat the eggs into the sauce and generously season. Pour into the pastry case and scatter with the goat’s cheese and tomatoes.

  3. Bake for 40 minutes until the filling is set, turning golden. Cool for a few minutes before taking from the tin. Serve with a green salad.


Posted in Health & Nutrition By Lisa McAfee

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