Healthy Recipes from a Dietitian: Strawberry Oat Muffins

Dietitian Approved: Strawberry Oat Muffins!

Chelsea, our Dietitian is busy baking some strawberry oat muffins.

Did you know!
Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium. They also contain significant amounts of phytonutrients and flavonoids which makes strawberries bright red.

Ingredients:

1 3/4 cups wholemeal flour
1/3 cup rolled oats, plus 2 tablespoons for sprinkling on top
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1/3 cup extra-virgin olive oil
1/3 cup maple syrup*
2 eggs, at room temperature
1 cup low-fat Greek Yoghurt
2 teaspoons vanilla extract
2 cups hulled and diced ripe strawberries (from 400g of strawberries)

Recipe: 

1. Preheat the oven to 200 degrees Celsius. If necessary, grease all 12 cups on your muffin tin with butter or cooking spray (my pan is non-stick and doesn’t require any grease)
2. In a large mixing bowl, combine the flour, 1/3 cup oats, baking powder, baking soda, and salt. Stir with a whisk to blend
In a medium mixing bowl, combine the oil, maple syrup, and eggs. Beat together with a whisk. Add the yogurt and vanilla, and mix well
3. Pour the wet ingredients into the dry and mix with a big spoon, just until combined (a few lumps are ok). Gently fold the strawberries into the batter. The mixture will be thick
4. Divide the batter evenly between the 12 muffin cups. Sprinkle the tops of the muffins with the remaining 2 tablespoons of oats. Bake the muffins for 20 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean
5. Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan.

*Absolutely up to you how much maple syrup you use! It is still a form of sugar

Written by Chelsea McCallum

Chelsea is a Dietitian at Sports and Spinal Physiotherapy. Chelsea is passionate about empowering clients to transform their health and prevent chronic disease. Having graduated with a Bachelor of Nutrition and Dietetics from the University of the Sunshine Coast, Chelsea has experience in a wide range of nutrition areas such as weight management, diabetes, cardiovascular disease, irritable bowel syndrome, malnutrition, and sports nutrition.

Chelsea works at Sports and Spinal Kawana, Maroochydore, Sippy Downs, NambourNorth Lakes, Chermside. Contact these clinics to book in with Chelsea.

 


5 Signs You Might Need to See a Podiatrist

When it comes to assessing and managing foot pain and problems, The Podiatrists @ Sports & Spinal are well-equipped to help you get back on track.

On top of at least four years of university study to specialise in the foot and lower limb, our Podiatrists further specialise in musculoskeletal pain and injury (sports podiatry), skin and nail issues (general podiatry) or the diabetic foot (high-risk foot care).

A Podiatry consultation at Sports & Spinal typically involves a comprehensive assessment of the site of pain, a walking (and running) biomechanical assessment, plus a short and long-term management plan.

Our Podiatrist’s primary role is to identify if there is an underlying mechanical issue contributing to the injury or pain. If so, then a management plan to correct or reduce the underlying structural driver may be required. Footwear recommendation, strengthening, and stretching exercises and gait advice may also be applicable.

If there is no direct clinical correlation between your pain and biomechanics, then further investigation and referral to a specialist may be required.

Here are a few ailments you might need to book in and see one of our Podiatrists for;

“The Podiatrist’s primary role is to identify if there is an underlying mechanical issue contributing to the injury or pain.”

1. Tired, aching feet and legs

A common presentation for tradies and retailers alike, fatigue of the feet and legs often present after a period of walking and standing. It is often related to poor footwear and can be associated with high arch or low arch foot posture.

2. Bony deformities including bunions and hammertoes

Bony deformities are often due to a mechanical dysfunction causing a gradual shift in the bone alignment and a protruding bony prominence. Osteoarthritic change at the joint or surrounding joints may also occur.

Before heading to the surgeon’s office, conservative management to address the mechanical dysfunction including simple unloading, supportive devices and appropriate footwear can often result in a significant improvement in pain and function.

3. Heel pain

In adults, this can be related to overload and inflammation of the plantar fascia (plantar fasciitis), the fat pad surrounding the heel, and/or a heel spur. In children aged 8-14, heel pain is likely to be a common overuse injury called Sever’s Disease, where the growth plate at the heel becomes inflamed.

A plantar fascial tear and a growth plate fracture can go undiagnosed, so make sure you seek professional advice promptly, particularly when there is an inability to bear weight on the foot.

4. Foot skin and nail problems

One of our Podiatrists should be the first point of call for skin and nail problems of the foot. Often a simple, pain-free debridement of built-up dead skin can immediately resolve pain involved with corns and callouses.

Our Podiatrists are also very well equipped to diagnose and manage skin conditions of the foot including warts and recurrent blistering. Ingrown, thickened and fungal nails are best managed by a podiatrist.

5. Diabetes-related foot problems

As part of a comprehensive diabetic management plan to reduce diabetic foot complications, a podiatrist’s role is to ensure that the skin supplied by diabetic-affected nerves and vascular supply is carefully monitored annually (or as required), and any changes are managed appropriately. Our Podiatrists will provide education on self-foot care as well as provide ongoing nail and skin care when required.

Podiatry @ Sports & Spinal is available from Buderim, Chermside, Coolum, Kawana, Maroochydore, Nambour, and Sippy Downs.

We have 3 expert Podiatrists across our clinics. These include: