Can you have your cake and eat it too? – or where do the extras fit in a healthy diet?

Foods like cake that are low on the essentials we need in food to stay healthy, are called ‘discretionary foods’ in the Australian Guide to Healthy Eating.

This is because some of us (not many!), who aren’t overweight and a bit taller or more active actually have a few spare kilojoules in their day over and above what they need for just the core foods. Ideally one would spend the extra kilojoules on more core foods full of goodies like fibre and antioxidants, but there’s no problem in spending at least some of them on extra ‘empty’ kilojoules, as long as you pay attention to serve sizes.

When the ADTHE is thinking about ‘discretionary foods’ it’s thinking 1 or 2 ‘small’ serves…surprisingly small serves.

One ‘discretionary’ serve only has about 600 kilojoules so that’s

….. ¼ of a caramel slice from the bakery……

….2 large squares of chocolate…

… 1 mini-muffin……

…or two medium apples….

…so yes, some people can have their cake and eat it too….but only a small slice.

Taste of Bangladesh and India, Manuka – perfect for a large group

Taste of Bangladesh, in the Style Arcade Manuka is a good spot for a larger group lunch or dinner, such as a work Christmas breakup.

The food is excellent, value is outstanding and the hosts Shafique and Fahana happily accommodating, as they just want you to enjoy their food and hospitality.

There are tables in a more private area, that is quiet, well carpeted and great for chatting. The lighting and music can be adjusted to suit you.

Suggested shared menu for a group of 20 ($20 per person including free corkage)

(Order medium spice level to cater for most people).

To start:

Pappadoms

Mains:

5 x Dum Murgh – boneless chicken marinated in special herbs and spices and cooked on a slow fire

5 x Fish Bengali – Snapper fillet cooked with eggplant in Bangladeshi spices

5 x Palak Paneer – Cubes of cottage cheese with spinach in a mildly-spiced curry

10 x Plain Naan

10 x Rice

Dessert:

Tasting plate of Mango Kulfi x 5 & Gulab Jaman x 10

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Alegra Cafe, Waldorf Arcade – Canberra City

The Alegra Cafe is the new beaut V Spot Cafe, that has moved and re-invented itself.

It’s easy to find in the Waldorf Arcade, off Akuna Street.

Still offering it’s trademark hits like Raw Cakes (vegan, gluten free, sugar free) Alegra also now offers some meat containing dishes.

Cozy and friendly Alegra’s greatest strengths are Chrissie’s warm hospitality that makes you feel right at home, the ‘home-cooked’ style and daily specials, the great value prices and the light and wholesome approach to both serving sizes and use of heavy ingredients.

It’s just the ideal spot to head it you need a little lift in your day. Chrissie will make you feel welcome and wonderful. Your choice of lunch will be warm and homely without weighing you down (or perhaps a delicious light and wholesome sweet treat with coffee.)

If you own a Canberra Entertainment Book you can even get a 25% discount.

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Monster Kitchen and Bar, New Acton – great for a post movie supper

Dining at Monster is a true experience! Perhaps the most stunning is the decor. Eclectic but elegant and full of fun.

Monster is a great choice for a light supper after a movie at the Palace Cinema.

Co-located in the same building, you don’t even need to brave the cold Canberra weather.

The Bar Menu (12pm-1am) includes the 38-hour pork neck boa with cucumber and kimchi for $9 per piece. These are tasty with a nice crunchy texture inside the soft bun, but quite small.

Very delicious is the Cecina (wonderful cured beef), manchego (sheep’s cheese), pickles and toast ($6 per piece). Again, a small serve, but definitely worth it.

The Shared Plates (12pm-10pm) include a very flavoursome eggplant, smoked goat’s curd, katsuobushi, sesame seed ($18) which is larger and easier to share.

The Muhammad, mint and turkish flat bread ($14) is not as good a choice as the other picks.

Wine by the glass starts at around $12.

There are also some very interesting sweet share plates on offer which would be great with a coffee.

Also worth trying would be the breakfast menu, which sounds excellent!

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St Jude’s Cafe, Bourke Street Surry Hills, Sydney

Located on the corner of Bourke and Thurlow Streets, Redfern East , St Jude’s is filled with quirky decor and offers an interesting menu for breakfast and lunch.

But it’s greatest assets are the house made condiments – the chutney and cherry jam is just so delicious. Once you experience it you just have to go back for more.

A great choice for two modest appetites is the poached eggs on sour dough with chutney $10.90…

and a serve of cherry toast $6…

Perfect with tea or coffee!

Open 7 dyas 7am – late afternoon

Phone: 02 93103523

Saigon Fresh, Gungahlin

There are several good revi ews about the rolls at Saigon Fresh in Gungahlin. They certainly do look very inviting full of colourful fresh ingredients.

Holders of the Canberra Entertainment Book are also able to get two for the price of one ( i.e. two rolls for $6.50, a true bargain).

The salads are very good, especially the fresh coriander, and the pate is tasty, but the processed meats…

….both in the pork roll…

and chicken rolls ……

…..is not so great.

Also, the chilli can be super hot, so miss this if heat is a problem.

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Maya Tandoori Indian Restaurant, Clevland Road, Surry Hills

Maya is a long time favourite for Indian food with and clearly popular with those wanting the food they grew up with.

Offering a more upmarket experience up-stairs, there is also lots of fun and good flavours to be had downstairs where meals are quick, cheap and generous.

Thali’s ($16) are very popular, as are the dosa (staring at $10), but there are all sorts of small dishes to mix together.

The cheese naan $4 is wonderful.

The Mixed Sizzler plate $13 is also a good pick.

Specials change daily and small serves are $6.

Free corkage, BYO wine is allowed.

Finish with some delicious Indian sweets from $2 each, like Boondi Ladoo or Almond Burfi.

Pho Phu Quoc Vietnamese Restaurant, Dickson – one of Canberra’s best

Pho Quoc just to be one of Canberra’s very best eateries. It’s no wonder it gets so busy. In fact they are moving to larger premises around the corner in June.

Corkage is cheap at $1.10 per person and serve sizes are truly generous.

They spring rolls really are very good (4 for $5.90)

So is the Birdnest Seafood $19.90 (would also be good with chicken $16.90) a birds nest made of shredded potato (yummy) filled with braised seafood and vegetables.

The Garlic Prawns in Claypot $21.90 (12 prawns) is very good and would be a good alternative to the very good Pepper Fish in Claypot $21.90.

The Crispy Skinned Chicken is not quite as good a pick as the others $15.90.

Rice serves are very generous ($2 per person) and prawn crackers are complimentary.

A good menu for 4 to share is:

4 spring rolls $5.90

Birds nest Chicken $16.90 or Seafood $19.90

Garlic Prawns in Claypot $21.90 or Pepper Fish in Claypot $21.90

Caramelised Pork and Prawns $18.90 or Caramelised Pork $16.90.

3 serves rice $6

Total cost of food: Approximately $71 ($18 per person)

25 % disount for holders of the Canberra Entertainment Book ($13.50 per person)

Corkage $1.10 each extra.

Open for Lunch and dinner 7 days.

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Coal Loader Cafe, Ball’s Head, Waverton, Sydney

Coal Loader Cafe has a gorgeous outlook over the beautiful waterways and harbour of Sydney.

It’s the perfect spot for a casual lunch or just a glass of wine and a nibble.

Well priced, with generous serve sizes, it’s great value.

The Haloumi and Hummous is lovely with Lime and can easily be shared $11.

Wine starts at $6.50 for a large 187ml serve, which although is is uniquely served in it’s own little bottle which can be a bit surprising, it’s actually a great idea if you don’t end up wanting to drink all of it at once (just hang on to the top).