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dietsplansfree · 4 years

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Just in case you need to hear this: You don't need to lose weight. Not to be happy. Not to fall in love. Not to get the job of your dreams. If you want to lose weight to get healthier? Great. Just know that body size isn't the end-all, be-all of determining your health. Feeling good and taking care of your body is the goal—and that can look like a lot of different things.

But if you want to make some healthy changes to your diet or if you want to lose some fat, committing to a diet plan can really help.

To help you get started, The Biggest Loser nutritionist Cheryl Forberg, R.D., designed this seven-day diet plan for weight loss, which is just like the one that helps the competitors slim down. With this easy-to-follow plan, you're sure to feel refreshed and lose weight (if you want to!) in no time. (Want a longer plan? Try the 30-Day Clean-ish Eating Challenge.)

7-Day Diet Plan for Weight Loss

This is no deprivation diet: You'll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. (More on that here: Everything to Know About Counting Your Macros) When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water.

And to accelerate weight loss and build a healthy and strong body, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week. (Also read this: How to Build Your Own Workout Routine for Weight Loss)

Monday

Breakfast:

1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes

1 slice whole-grain toast

1/2 cup blueberries

1 cup skim milk

Snack:

1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch:

Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette (check out these other Buddha bowl recipes too.)

Snack:

2 tablespoons hummus and 6 baby carrots

Dinner:

4 ounces grilled salmon

1 cup wild rice with 1 tablespoon slivered toasted almonds

1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan

1/2 cup diced cantaloupe topped with

1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

DILYAZ/SHUTTERSTOCKTuesday

Breakfast:

3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk

2 links country-style turkey sausage

1 cup blueberries

Snack:

1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack:

1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner:

1 turkey burger

3/4 cup roasted cauliflower and broccoli florets

3/4 cup brown rice

1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

GORENKOVA EVGENIJA/SHUTTERSTOCKWednesday

Breakfast:

Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa

Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese

1/2 cup diced watermelon

Snack:

1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch:

Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing

1 medium nectarine

1 cup skim milk

Snack:

1 fat-free mozzarella string cheese stick

1 medium orange

Dinner:

4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic

1 medium artichoke, steamed

1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

ALEXANDER PROKOPENKO/SHUTTERSTOCKThursday

Breakfast:

1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread

1 wedge honeydew

1 cup skim milk

2 slices Canadian bacon

Snack:

Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch:

Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard

1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack:

8 baked corn chips with 2 tablespoons guacamole (try one of these guac recipes)

Dinner:

4 ounces grilled halibut

1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans

Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette

1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,

1 tablespoon chopped pecans and dash cinnamon

ELENA VESELOVA/SHUTTERSTOCKFriday

Breakfast:

Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro

1 cup mixed melon

Snack:

3 ounces sliced lean ham

1 medium apple

Lunch:

Turkey burger (or one of these veggie burgers)

Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing

1 cup skim milk

Snack:

1 fat-free mozzarella string cheese stick

1 cup red grapes

Dinner:

5 ounces grilled wild salmon

1/2 cup brown or wild rice

2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing

1/2 cup all-fruit strawberry sorbet with 1 sliced pear

ZOEYTOJA/SHUTTERSTOCKSaturday

Breakfast:

Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries

1 small bran muffin

1 cup skim milk

Snack:

1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch:

4 ounces sliced turkey breast

Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing

1 medium orange

Snack:

Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries (Psst: Here are more weight loss smoothie ideas.)

Dinner:

4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning

1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese

1 cup steamed green beans with 1 tablespoon slivered almonds

LITTLEAOM/SHUTTERSTOCKSunday

Breakfast:

2 slices Canadian bacon

1 whole-grain toaster waffle with sugar-free fruit spread

3/4 cup berries

1 cup skim milk

Snack:

1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch:

Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette

1 apple

1 cup skim milk

Snack:

1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed

1/4 cup blueberries

Dinner:

4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper

1/2 cup brown rice

5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

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femchef · 4 years

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When our pastry intern first started working with us this past spring, I made breakfast - fancy toast with ricotta+labna, fresh peaches and raspberries, honey, fresh granola - and when she asked me if I ate like that everyday I responded very flatly that sometimes I just eat a hotdog.

Which is true - I tend to seesaw between pretty food and living on hotdogs and twizzlers, which. Maybe isn’t very good, but ya know, sometimes that’s just how it goes.

Anyway - last Saturday, she and our pastry boss were talking about how down and gray they were both feeling and they made the decision that they needed to eat some leafy greens at SOME point everyday, and that it might as well happen during lunch at the restaurant when access to fresh food is most plentiful.

The result of this decision was an hour spent on Saturday making a very easy dressing because actually our restaurant was out of a lot of ingredients and she got creative and made her own very delicious version - and more importantly, the decision to make something green and nourishing and filling for our lunches carried over into the rest of the week.

So - here are five salads we put together that were satisfying and very delicious:

Monday: A Very Southwestern Green Goddess Salad

Grilled chicken, avocado, chopped boiled egg, romaine lettuce and pea shoots, cherry tomatoes, bacon, pistachios, and a delicious variation on the green goddess dressing - replace parsley with a bunch of cilantro, replace tarragon with green onions, and replace the sardines with fish sauce and capers (also substitute half the lemon juice for lime and add the zest of both).

Tuesday: Blackberry Citrus and Beef

Baby rocket, shoots and sprouts, mint and basil, blanched sugar snap peas, spiralised cucumber and toasted pecans all tossed in a blackberry+grapefruit vinaigrette with Dijon mustard, warm roasted apple slices and beef tenderloin, peppered goats cheese, orange segments, and a 3-minute egg.

Wednesday: Greek Chicken Chopped Salad:

Kale, spinach, oregano, mint, and dill all chopped and rubbed down with lemon zest and juice, olive oil and salt and pepper and left to soften and marinate - tossed with baby rocket, parsley, shoots and crumbled feta cheese. Sliced cucumber, cherry tomatoes, peppadew peppers, sugar snap peas and grilled chicken - all tossed together with more of that green goddess dressing and raw chopped pecans.

Thursday: Roasted Eggplant and Sweet Potato

Roasted eggplant with minced garlic, red onion, olive oil and cider vinegar beaten together, warm pita slices, roasted sweet potato and fennel with ginger, cardamom and rosemary, baby rocket, minced Fresno peppers, minced ginger root, cherry tomatoes, carrot and tomatillo all sliced paper thin with baby rocket greens. Lots of toasted nigella seeds, dried sumac and freshly grated nutmeg.

Friday: Somewhat Spicy Beef Salad

Chopped kale, spring mix, cinnamon-toasted skinless almonds and black sesame seeds tossed with orange zest and juice, salt and pepper, fish sauce, sesame oil, and mirin. Thinly sliced pear and radishes, with sugar snap peas, red bell pepper and orange segments all tossed in minced Fresno peppers, minced ginger, minced garlic, lime zest and juice and orange juice. Everything is tossed together and served with cooked beef tenderloin scraps and chopped green onions.

I dunno if we will keep up with the salads all the time, but - even if we don’t get fancy with it, we will try to keep some dressing and easy salad bits on hand. It’s been a really nice, energetic week at work, in no small part because everyone working in the back is trying to take better care of themselves and each other.

Remember to take care of yourself - drink some water, take your meds if you’ve got them, and eat something dark green and nourishing from time to time if you can manage it (even if that’s drizzling some ranch dressing over a chunk of iceberg lettuce and stuffing it in your mouth over the sink at home don’t judge me).

#food stuff #work things #salads #recipes #savory

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televisioncrushtournament · 3 years

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This is a classic steakhouse-style spinach salad with the absolute best warm bacon-mustard dressing I've ever had! Looks and tastes like a lot of work, but can be prepared in no time! This salad can easily be converted to a main dish salad by adding strips of grilled chicken breast.

#Spinach Salad With Warm Bacon Mustard Dressing #Spinach #Salad #With #Warm #Bacon #Mustard #Dressing

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paleorecipecookbook · 5 years

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The Handy Guide to Salad Greens

Salad greens aren’t just for salad. You’ll be amazed at what you can do with the many varietals of lettuce and greens.

We give you the rundown on common salad greens, including their history, taste, texture, culinary uses, and nutrition, so you’ll never ask yourself “what’s radicchio?” when reading a bag of spring mix again.

Whether you crave crunch and subtle flavor (hello, iceberg lettuce) or soft leaves with a zingy, peppery kick (arugula!) there’s a salad green on this list destined for your plate.

Our handy recipes and cooking recommendations will show you how to mix up your salad routine in the kitchen. You can even try grilling romaine, or roasting radicchio for a milder, earthy flavor than the leaf’s typical spicy kick! Let this guide enlighten you to the world of salad greens and the many ways to incorporate them into your diet.

Iceberg Lettuce

Classic Iceberg exudes Americana: You’ll find its crisp, pale green leaves adding crunch to a burger, or forming an entire foundation in a wedge salad. It’s also great for a quick, homemade salad and tends to be kid-friendly with its neutral flavor and crisp texture.

Iceberg lettuce is notoriously lacking in the nutrition that defines its darker, leafy green counterparts, but it’s nevertheless a great addition to your diet and can help you meet your vitamin and mineral intake goals with vitamins like vitamin C, vitamin K, and vitamin A. (1)

Taste and Texture: Iceberg lettuce has a high water content, giving it a clean, fresh flavor. It definitely is not a bold contender on the flavor scale, but makes for a great foundation to heartier dressings and flavorings. When served fresh, iceberg lettuce is crispy and crunchy, and should break apart with a satisfying snap. It will grow limp and mushy if left alone for too long – so eat it fresh!

How to Use It: A classic “dinner salad” like you’d find in a diner makes great use of iceberg – just add tomatoes, carrots, and a Paleo-friendly ranch or dressing of choice. Like we said before, iceberg lettuce is a great burger and sandwich complement, and in this BLT Avocado stack, it even subs in for bread. Try it in lettuce wraps, too! Pro tip: Iceberg lettuce is one of the most affordable greens you can buy.

Romaine Lettuce

While a recent recall may leave you wary, romaine lettuce is safe to consume now. Sold in heads or hearts, where the outer leaves have been removed, romaine lettuce is a common lettuce used in commercially packaged salads. It’s a key component of Caesar salad, for example.

Unlike many other lettuces, the sturdy leaves on romaine lettuce make it tolerant to heat, meaning it holds up well in grilling or braising.

Taste and Texture: Romaine is bitter in comparison to milder iceberg or butter lettuce. But like iceberg, it’s ultra-crisp and sturdy when served fresh. It actually gets its bitter flavor from a milky liquid excreted when you break the leaves apart.

How to Use It: You can use romaine lettuce in virtually any salad recipe – it’s the usual suspect in Caesar salad, but it’s delicious paired with most fresh veggies. You can try it in this protein-packed turkey cobb salad, shrimp and avocado salad with light cilantro dressing, or as a crunchy complement to this burrito bowl. For a warm alternative, try brushing romaine hearts with olive oil, and throwing a bit of lemon juice, salt, and pepper on it. Grill the leaves until charred, about five minutes.

Radicchio

Technically, radicchio is a chicory leaf, which is closely related to lettuce and often used in salad greens. You’ll notice it as the vibrant red leaves often found in “Italian” salad mixes, or as the head of reddish-purple leaves with white veins on the produce aisle.

Radicchio is loaded with vitamin K, and contains moderate amounts of other essential nutrients. (2) Radicchio is used heavily in Italian cooking. In fact, much of the radicchio consumed around the world is named for the Italian regions it originated from.

Taste and Texture: Radicchio is a strongly flavored leaf vegetable. Served fresh, it can be bitter and spicy. This is why it’s delicious when tossed with milder leaves, as it adds just a hint of flavor. Its crisp leaves hold up well to flavorful vinaigrettes.

When cooked, radicchio mellows some and the bitterness fades. This mellower, warmer version of radicchio complements chicken and fish well.

How to Use It: To add some bite and color to your salads, add freshly chopped radicchio to a mix of greens. For an excellent side dish to any protein, try this roasted balsamic radicchio with bacon and pine nuts. The sharp-flavored leaves mellow into an earthy flavor, and bacon and pine nuts add tons of fatty deliciousness.

Butter Lettuce

Like the name suggests, butter lettuce is buttery soft and has a slightly sweet flavor. The name butter lettuce also includes Bibb and Boston lettuce varieties.

You’ll often find butter lettuce in a clamshell in the grocery store, still attached to a root. It’s a touch more expensive than common varieties like romaine or iceberg, but it’s so silky smooth, it’s worth it. The loosely coiled leaves also make butter lettuce easier to clean – that’s a win in our department.

Taste and Texture: Mild and sweet, butter lettuce is a softer counterpart to crunchy romaine or iceberg. It still holds a little crunch, though.

How to Use It: Butter lettuce leaves are often the perfect size for wrapping up your favorite foods, like in these cashew chicken lettuce tacos or these chicken lettuce wraps with almond butter sauce. Butter lettuce is also gorgeous when served with a simple vinaigrette, no toppings needed!

Arugula

Also known as “rocket”, arugula is known for its zingy, peppery flavor. It’s a salad green with multifaceted uses, from topping a pizza to serving alongside a Mediterranean meal.

Arugula is a great source of vitamin A. (3)

Taste and Texture: Bright, peppery, and a little spicy, arugula is a unique green. Its thin, dark green leaves aren’t particularly crisp, but what they lack in texture they make up in bold flavor.

How to Use It: Adorn your Paleo pizza with a bed of arugula for a bright finish to your meal, or toss arugula with cherry tomatoes and vinaigrette for an acidic and zingy side salad. They’re even a great complement to breakfast, like in this crispy bacon and baked eggs in a Portobello mushroom recipe. Consider tossing them with beet noodles in this beet noodle arugula salad.

Spring Mix (Mesclun)

What is spring mix (also called mesclun)? Basically, it’s all of the above, in baby form! Spring mix is any combination of the baby leaves of a great variety of greens, including arugula, endive, spinach, red leaf lettuce, radicchio, and more. Mesclun technically refers to a French blend of chervil, arugula, leafy lettuce, and endive, but the terms are often used interchangeably.

Taste and Texture: You can expect a wide variety of flavors and textures from spring mix, as it’s a blend of various salad greens. There will be mild basic lettuce leaves, but also zingy, peppery arugula, and spicy radicchio.

How to Use It: Opt for spring mix as a colorful, flavorful base to any salad – it tastes great with heavy, creamy dressings and light vinaigrettes alike. You can also throw some spring mix into a Paleo sandwich for more texture and a healthy dose of greens.

Cress

Technically an herb, cress is a peppery plant that’s closely related to watercress and mustard greens. It’s a nutrient-dense green, with tons of vitamin A, vitamin C, and vitamin K. (4) You’ll find it tossed in salads, adorning soups, and atop sandwiches.

Taste and Texture: Cress has a sharp, spicy flavor packed into its baby leaves. The leaves themselves are soft, but they pack a big punch.

How to Use It: Adorn creamy, rich soups with cress for a peppery kick. Add it to your salads for the same, or pack it in a sandwich for even more flavor.

Beet Greens

Beet greens are exactly what they sound like; they’re the leafy tops of beetroot, and make an excellent addition to any salad. They can also be braised, sautéed, and added to soups for an extra dose of greens.

They’re a nutrient-dense food often tossed out or overlooked, so don’t throw them away the next time you pick up some beets.

Taste and Texture: Delicate beet greens have a sweet, mild flavor, akin to spinach or Swiss chard. They’re soft, but they hold up well in salads and sandwiches.

How to Use It: These greens are great raw, tossed with the beets themselves as well as a light vinaigrette and some walnuts. They can be cooked in the same way as greens like spinach or chard. You can sauté them in avocado oil with some salt, pepper, and lemon, or add them to soups for an extra dose of greens.

(You’ll Also Love: How to Start Eating Vegetables – When You Don’t Like Them)

The post The Handy Guide to Salad Greens appeared first on PaleoPlan.

Source: http://bit.ly/10qRbxJ

#paleo #recipe #food #delicious #healthy #yum #diet

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studyshrine7-blog · 5 years

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Sweet As Mackay!

Sugar Cane Factory

The lush, green area of Mackay in Queensland is just 1.5 hours away from Airlie Beach. It's a area famous for sugarcane but it's also one where nature literally sits on your doorstep and one where the food scene is coming ahead in leaps and bounds with plenty of local and Queensland grown produce.

Tourism Events Queensland

Ivy busies herself with the rental car while I watch the sugar cane leaves flapping in the warm breeze as we drive past. It's the first time to Mackay for both Ivy and I and while we knew that it was famous for sugarcane, we had no idea that it is literally everywhere you look, even at the airport.

As we touched down, I saw vast expanses of green swathes across the landscape. Early April is just after monsoon season and as a result the greens pop. To orient ourselves we drive the adorably named Mango Avenue in Eimeo to the Eimeo Pacific Hotel, a faded retro blue pub that looks like it has stepped out of the movie set. From there you can have a coffee or tea while the view below shows St Bees Island.

It's time for lunch and we visit 9th Lane Grind, a cafe located in the middle of town. It has an on trend menu of cafe offerings along with a range of home baked cakes, sweets and donuts. Service is very friendly and we take a seat at an outside, undercover table.

Chai Frappe $7 and Pina Colada Smoothie $7.50

Drinks wise, my chai frappe is too good that even though I can't finish it because of its size, I take it to go so that I can sip on it all afternoon. The non alcoholic pina colada smoothie is also full of fresh pineapple flavour.

Creamy truffle mushrooms $21.50

The creamy truffle mushrooms are just about the perfect breakfast or lunch dish. With a fat slice of downy soft brioche, a generous portion of streaky bacon, wilted spinach and creamy mushrooms in a truffle cheese sauce, forget calories or diets or any strange notions and just eat this and be happy with your life choices. It's so good that it doesn't even need bacon (but really who is going to ever leave bacon behind?).

Beef Brisket Benny $21.50

The beef brisket benny comes on two slices of bread with two poached eggs, potato hash, beetroot hollandaise and plenty of soft, saucy beef brisket in a barbecue style sauce.

KFCB Kristy's Fried Chicken Burger $18

The fried chicken burger is luscious with a saucy kaleslaw, Sriracha mayonnaise and smashed avocado with a crispy deep fried chicken fillet all on a charcoal bun. It's creamy and crunchy and slightly messy but oh so good at the same time.

Shoe string fries and sweet potato fries $4 each

And for the perennially greedy and undecided (guilty as charged!) you can get both types of fries-shoestring with a salt and vinegar powder as well as excellent sweet potato fries with aioli.

Tim Tam Pancakes $19

And for dessert? It's hard to choose because the cakes are calling me. But we decide to try the Tim Tam pancakes served with Nutella mascarpone, chocolate fairy floss, dark chocolate pearls, berries and house made fudge sauce as well as whole and smashed up Tim Tams. It's enormous and rich but we had to start our trip off with a bang!

Our first home for our Mackay stay is the Rydges Mackay centrally located right opposite 9th Lane Grind. We have a connecting room with two separate entrances and separate ensuites. It's a spacious simply designed room with a king bed.

The bathroom is large with a spa bath and Biology toiletries while there is a separate room for the toilet. Service does vary somewhat but there is a really helpful staff member who assists me when I need to change rooms because the air conditioning wasn't able to be switched off in my original room. Once I move to my new room it doesn't have wifi in it.

Downstairs is the Moss on Wood restaurant where there is a bar area as well as the restaurant at the front. We take a seat at one of the huge white wooden booths and order one of their steaks.

Black Angus Rib Fillet 300g $39 and potato puree $7

The Black Angus rib fillet is from Darling Downs in Queensland and has been dry aged for 100 days. It's perfectly cooked medium rare and comes with battered fries and a salad with honey mustard dressing as well as a sauce of your choice. We chose the red wine jus and the peppercorn sauce, the latter being our favourite. The steak is fantastic and we also order a side of potato puree made with real potato and it's such a satisfying meal especially when we spoon some of that peppercorn sauce on the potatoes.

The next morning we make our way to The Greater Whitsundays Farmers Markets that are held every Wednesday at Bluewater Quay. It's a small but well stocked market with a good range of items from meats, fruit, honeys as well as other goods.

We end up buying some goats milk shampoo bars, lip balms and honeys and trying some samples of sweet Queensland grown bananas and pineapple and pet an adorable doggy called Audrey with a purple tail!

Hi Audrey!

After doing a spot of clothes shopping we head towards The Dispensary which is a bar as well as a breakfast, lunch and dinner eatery. We take a seat under the large painting of a cow and settle into comfortable leather chairs for a feast.

The freshly shucked oysters are served with fresh citrus and Yarra Mountain Ash triple smoked caviar.

Duck Liver Parfait $19

The duck liver parfait is flavoured with Cointreau, sage and orange jelly and comes with a generous serve of roti bread. The duck liver is quite a bit stronger than chicken liver but the onion pickles help pare back the intensity (just a bit more of them please).

Warm Bread $15

We nibble on slices of buttered, toasted warm bread with hazelnut dukkah, olive oil and balsamic glaze. Although we're trying a lot of food both Ivy and I can't resist another buttery slice of toast.

Grilled Scallops $26

The grilled scallops are served on the shell with some smooth red apple puree, roasted hazelnut butter and apple micro salad and have a good balance of flavours.

Fresh fettuccine $26

Mains wise, we are sharing three -the first is the fresh fettucine with lime crème fraîche, smoked salmon and grilled asparagus and basil.

Chicken Teriyaki $24

Our lovely waitress tells us that the teriyaki chicken and the fettucine are the two most popular dishes on the menu with the chicken being the most popular. The teriyaki chicken is served with a sliced daikon and cabbage slaw in a horseradish dressing. We both like that it is served with a lighter side than rice because the weather is so balmy and warm.

Sumac grilled local kingfish $34

My favourite main is the sumac grilled local kingfish with crispy skin. It's served on a bed of cherry tomatoes with a spiced chermoula. It's a simple dish but cooked well, the kingfish perfectly moist.

Dark Chocolate Tart $18

And then we come to dessert. The dark chocolate tart is paired with a delightfully crunchy Queensland macadamia crumb and house made chocolate mint ice cream and blueberries. Ivy likes the serving size of this, it's not too overwhelmingly large or small and the tart has a nice dark intensity to it.

Crema Catalana $16.50

While the crema catalana makes use of one of Mackay's biggest exports-sugar. It's a lightly spiced crema catalana with orange and cinnamon and topped with torched Mackay sugar.

Speaking of sugar the nearby town of Sarina, around 40 minutes drive is home to the Sarina Sugar Shed. They hold four tours daily that detail the interesting history of sugar in the region. It's well worth doing as it is actually really fascinating.

Our fantastic guide Trudy tells us that 95% of Australia's sugar is produced in Queensland. Mackay itself processes around 6-7 tonnes of sugar cane a year. She explains the sugar cane harvesting and growing process to us that starts with small pieces of sugarcane on the ground. The "eyes" on the sugar cane sticks or billets grow the sugarcane which rises to the sky and this process of "planting" the sugar only has to be done every 2-5 years. Sugar cane needs heat humidity and lots of rain or irrigation.

The top leaves of the sugar cane makes the sugar by accessing sunshine but the sugar is stored in stalks and when harvested they do not need the leaves (they can cause problems with the harvesting machines). Decades ago, sugar cane farmers used to burn the sugar cane but that is largely an abandoned process with many just cutting down the leaves to make a trash bed on the ground that breaks down to become nutrients in the soil.

There are 30-40 varieties of sugar cane grown in this area although there are around 160 varieties in total. The farmers help to fund research into finding more disease resistant varieties. And when it comes to harvesting and selling the sugar cane, the farmers are paid by the sugar level in their cane.

Trudy then takes us to the factory to explain the process of how sugar is made in their micro factory. It is first crushed and then they add natural lime to have the mixture reach a ph level of 8 so that it won't rot or deteriorate. It is then heated to 104C/219F to kill bacteria. A flocculant is added to clarify the mixture much in the same way that egg white is added to wine. From an original 80 litres of juice you will get 20 litres of syrup to work with. From this syrup you grow the sugar crystals using a process called "shock seeding" which starts to crystallisation process. They inject raw sugar crystals, raw sugar syrup and air and then the sugar crystals start to form. The longer they sit in the pan the larger the crystals. 7 tonnes of sugar cane will reduce down to create 1 tonne of sugar crystals.

Trudy then shows us the difference between molasses, treacle and golden syrup. Molasses is most concentrated in terms of water but it is also the least sweet. Treacle has more water and sugar while the highest level of sugar and water is with golden syrup.

And that brings us to a very interesting point-did you know that raw sugar in Australia is not actually raw at all? Food standards have ruled that for Australian consumption no sugar can actually be raw. So raw sugar is actually refined sugar that has an additional process to add molasses into it to make it taste like a raw sugar and is actually more refined than white sugar! And most of us I think would assume that we're doing better by using raw sugar.

After blowing our minds with that tidbit we adjourn back to the video room where we get to try all of the products that they produce from chutneys to sauces. I particularly love the ginger sweet chilli sauce and the Asian style mango chutney. All items are gluten, colour and preservative free.

Then she takes us through the alcoholic spirits and the various rums offering us any to taste. The special edition rum is smooth and sweet and spicy while the Noi (Nice over Ice) is perfectly balanced limey deliciousness.

And then Trudy asks us if we'd like a freshly made fairy floss. I don't think that this day could have gotten any better but it does! We are transformed into kids again with our very own stick of lemon fairy floss.

We head back to the town area. The Riviera Mackay is the home for our second night in Mackay. Located right by the River the atmosphere here is a bit more relaxed than in the centre of town. Check in is smooth, parking is easy and we quickly find our way up to our seventh floor two bedroom apartment with two separate bedrooms and two separate bathrooms.

The accommodation is a really pleasant surprise. They are serviced apartments with a kitchenette which we never tend to use as we eat out. But the colour scheme is visually appealing with whites, yellows and pineapple motifs and plenty of neutrals. There are nice touches like L'Occitane toiletries. The apartment is roomy with a good sized balcony. Internet is fast and free but drops in and out and Ivy isn't able to connect at all.

I have a shower and do some work and then we head out again to dinner. Tonight's dinner is at Romeo and Juliet's at the Shakespeare Motel. We sink into a powder blue velvet booth that oversees the whole restaurant and Ivy whispers that she feels like Tony Soprano.

As the name suggests it's a rather romantic restaurant. I'm guessing a birthday or anniversary sort of place although it looks like there are guests that are staying at the motel dining there.

Oysters $34 for a dozen

We start with a dozen oysters with soy, mirin and ginger. They're nice although the soy does tend to overpower the flavour of the oysters.

Caprese Risotto $17

Given we've eaten 10 courses for lunch we go for a lighter dinner. We decide to share a Caprese risotto entree and a pasta main. The caprese risotto ends up being my favourite dish of the night. It's a tomato based risotto with plenty of flavour, sliced up buffalo mozzarella and roasted red vein cherry tomatoes and micro basil. I would have happily devoured this perfectly portioned size dish.

Pappardelle with chicken and mushrooms $26

We also order the pappardelle with shimeji and shiitake mushrooms in a cream sauce. It needs a little seasoning but it is comforting and the pasta well cooked.

Chocolate pave $18

Dessert is a chocolate pave slice, with sticky caramel popcorn and a popcorn sorbet which is a milky, mild sorbet with a touch of butter flavour.

Raspberry and yogurt terrine

There's also a raspberry and yogurt terrine which is Ivy's favourite. It's tart and refreshing and served with fresh strawberries. It's a quick drive back home to rest and sleep before we head to our next stop! Stay tuned because up next Mackay has some nature surprises in store for us.

So tell me Dear Reader, do you like doing food tours like the sugar tour? Did you know that about raw sugar not being raw at all? Have you ever visited Mackay?

NQN and Ivy were guests of Mackay Tourism but all opinions remain her own.

9th Lane Grind

43 Wood St, Mackay QLD 4740 Monday to Friday 6:30am–3:30pm Saturday 6:30am–2:30pm Sunday closed Phone: 0428 897 861

Rydges Mackay Suites

9 Gregory St, Mackay QLD 4740 Phone: (07) 4969 1000 rydges.com/accommodation/mackay-qld/mackay-suites/

Moss On Wood

Ground floor, Rydges Mackay Suites

Greater Whitsundays Farmer's Markets

River St, Mackay QLD 4740 Wednesday 7–11am Phone: 0498 717 941 greaterwhitsundayfood.org.au/farmers-market

The Dispensary

84 Wood St, Mackay QLD 4740 Monday to Saturday 6am–12am Sunday Closed Phone: (07) 4951 3546 thedispensary.nefood.com.au/

Sarina Sugar Shed

Field of Dreams Parkland, Railway Square, Sarina QLD 4737 Open 7 days 9am–4pm Phone: (07) 4943 2801 sarinasugarshed.com.au/

Riviera Mackay

5/7 Nelson St, Mackay QLD 4740 Phone: (07) 4914 2460 rivieramackay.com.au/

Romeo and Juliet's

Shakespeare Motel 309 Shakespeare St, Mackay QLD 4740 Open 7 days 6am–9pm Phone: (07) 4969 0200 shakespearemotel.com.au/dining/

Source: https://www.notquitenigella.com/2019/04/11/mackay-queensland-food-things-to-do/

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