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  • article
    Extreme makeover: Fish and chips
    A Friday night family favourite - especially with the kids. Here's how to make your fish and chips less guilty. Choose crumbed or pan-fried fish if your takeaway offers it. Or cook...
  • article
    What to do with tortillas
    Seen tortillas on the supermarket shelf but not sure what to do with them? Read on for tasty ideas.The low-downWhat are they?A tortilla is a round flatbread which originated in South America and can...
  • ask_experts
    Ask Niki: Salt-reduced stock
    Q: "Your recipes often call for salt-reduced beef/chicken stock cubes/powder. Where can you buy these? I've tried every supermarket in Taranaki to no avail."Jane ChapmanA: Bought stock...
  • article
    How to choose salad and cooking oils
    Nutritionist Rose Carr explains what oil to choose for different uses.Fats and healthOils are fats, which mean they are high in energy. Just one tablespoon of oil provides around 500-550kJ. That...
  • article
    Extreme makeover: Creamy pastas and curries
    Love creamy dishes? By using these simple techniques, you can still indulge.PastaThe secret to creamy pasta without the cream is to use lite evaporated milk. Apply this to any recipe which uses cream...
  • article
    10 ways with leftover rice
    Rice is high in carbohydrate, low in saturated fat, sodium and sugar – and it’s gluten-free. Here are 10 ways to use leftover cooked rice.1.  Go nuts for saladCombine brown rice,...
  • article
    How to cook polenta
    This versatile ground cornmeal isn’t always eaten as a soft, creamy dish – it works just as well as a pizza base.What is polenta?Polenta is made from ground yellow or white cornmeal and...
  • ask_experts
    Ask Niki: Orzo
    Q: "Can you please tell me what orzo is and how to cook it? I have seen it in recipes and I'm keen to try it."SandraA: Orzo is a type of small, rice-shaped pasta which cooks quite...
  • ask_experts
    Ask the experts: Pumpkin seeds
    Q: "We are vegetarian and eat a lot of pumpkin and also (bought) pumpkin seeds. I have been unable to convert the seeds from my pumpkin into seeds that I buy! The latter are very expensive and...
  • article
    What to do with lemons
    From freshly squeezed lemonade to a preserve with a tangy kick, the lemon is a versatile ingredient.The low-down Availability: Year-round, depending on variety. Plentiful in winter months, but they...
  • ask_experts
    Ask the experts: Gluten-free bread
    Q: "As someone with food intolerances (particularly gluten, lactose and yeast), I make my own gluten-free bread. I always use brown rice flour, but how else can I get a decent amount of fibre in...
  • article
    What to do with strawberries
    Nothing says summer more than picking your own strawberries! Here's some delicious ideas for using strawberries while they're in season.The low-downAh, it's summer, and that means...
  • article
    How to cook couscous
    Couscous is quick and easy to prepare and it’s a versatile ingredient that’s great in salads and meat dishes.What is couscous?Couscous is a coarsely-ground semolina pasta that is a...
  • article
    10 ways with sardines
    Sardines well deserve their time centre stage – they are delicious and full of omega-3s. Niki Bezzant shares some tasty ways to serve up sardines.1.  Sardine burritosGently fry 1 onion and...
  • article
    In season February: Courgettes
    The courgette belongs to the same family as the cucumber, squash and melon.BuyingPick firm courgettes with unmarked skin.StoringStore in a plastic bag or in the crisper compartment in the fridge and...

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