Blog Posts - The Nutrition Guru

The Nutrition Guru

Chia & Apple Porridge

11/10/2014

I was lucky to enjoy extended long weekend at the Coast recently and, as per the dependably changeable Melbourne weather, we had some chilly starts to the day. This called for a warm breakfast to get me going so I made this - chia and apple porridge with vanilla and cinnamon. Not only is it delicious, it's grain free and made with absolutely no added sugar. The apple gives it a natural sweetness so you really don't need to add any sweetener. Chia is really high in essential fatty acids, calcium, iron and soluble fibre so it's a great food to start your day with.

Chia and Apple Porridge
3 tblsp chia seeds
1 cup almond milk
1 apple - grated
1 tsp natural vanilla essence
1/4 tsp cinnamon

Place all ingredients in saucepan and simmer for 5 minutes or until the chia starts to expand and thicken. Serve warm with goji berries/fresh berries, desiccated coconut and a sprinkle of nuts and seeds.

Life Changing Loaf of Bread

11/8/2014

Last night I finally made the much talked about 'life changing loaf of bread' from the amazing My New Roots (check out their site if you haven't already, it is full of beautiful, healthy recipes). All I can say is that I had a very full stomach by the time I went to bed, the bread was so deliciously nutty and tasty I couldn't resist helping myself to a a couple of (largish) serves. Of course knowing that all the ingredients were super healthy made it a guilt free pleasure. I guess the question has to be asked, will this loaf of bread change my life? The answer has to be a resounding yes! This morning I served my fresh poached eggs (from our happy chickens scratching around the back yard) on my toasted home-made bread. Yum! I really don't see myself buying any other bread for the time being, not when I have this delicious loaf in my fridge and I know exactly what all the ingredients are.

So what is so good about it? Firstly it was really simple to make (and that is always VERY important to me). I happened to have all the ingredients floating around my cupboard which was even better. From start to the finish making the loaf took me less than ten minutes, another big plus in my book. Of course, it is the ingredients that make it the absolute winner though. Lets take a look......

Psyllium Husks a soluble fibre, great for your digestive system and also useful in lowering cholesterol. These help bind the loaf together.

Chia Seeds By now you all know they are one of my all time favourites! They contain; 4 times the antioxidant level of blueberries, 5 times more calcium than milk, 7 times more Vitamin C than oranges, 3 times more iron than spinach, twice the potassium content of a banana, 8 times more Omega 3 essential fatty acids than salmon and 15 times more magnesium than broccoli!

Sunflower Seeds Good source of selenium, high in magnesium and Vit E, these small seeds help prevent ‘bad’ cholesterol from sticking to the walls of your arteries.

Coconut Oil does not turn rancid and oxidize when heated, unlike many other oils (including olive oil). So use it for frying, baking – anything really that requires heating in the kitchen. It does not elevate cholesterol due to its medium chain fatty acids content and even promotes weight loss. Lauric acid, a constituent of coconut oil, has anti-fungal and anti-bacterial qualities

Rolled Oats the high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars, to help regulate your blood sugar levels. It also helps remove your bad cholesterol (without affecting the good) .

Almonds & Hazelnuts protein, Vitamin E, Vitamin B and magnesium rich. They add a delicious crunch to the loaf.

Agave low glycaemic, mineral rich sweetener and a great alternative to regular sugar (although you do need to watch the high fructose content)

Flaxseeds high in omega 3 essential fatty acids, fibre and phyto-oestrogens

So now the question is, what will 'the life changing loaf of bread' do for you? I hope you love it as much as I do.

The Life Changing Loaf of Bread
Makes 1 loaf

Ingredients
1 cup / 135g sunflower seeds
½ cup / 90g flax seeds
½ cup / 65g hazelnuts or almonds
1 ½ cups / 145g rolled oats
2 Tbsp. chia seeds
4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)
1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)
1 Tbsp. maple syrup (for sugar-free diets, use a pinch of stevia)
3 Tbsp. melted coconut oil or ghee
1 ½ cups / 350ml water

Method
1. In a flexible, silicon loaf pan (I used a regular bread tin and it was fine) combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it it.
2. Preheat oven to 350°F / 175°C.
3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).
4. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!

Spring Time Cleansing

11/7/2014

Spring is the season of new beginnings, of rebirth and renewal. We naturally begin to eat more lightly and cleanse the body of the heavier foods consumed during the colder winter months. Working in harmony with the season, foods still need to be cooked, but not as thoroughly. Stir-fry or lightly steam your vegetables to gain maximum nutrition yet still keep the digestive fires gently warmed.

Spring is also traditionally seen as the ideal time for the body to detoxify, with specific emphasis placed on the liver and gallbladder. Prime functioning of these organs is critical to ensure detoxification pathways function effectively and the 'recycling' of wastes is avoided. Some signs that your liver and gallbladder may need gentle support include: dark circles under the eyes, bad breath, difficulty losing weight, constipation and/or diarrhoea, bloating, weight stored around the abdomen, skin problems, hormonal imbalances, moodiness and fatigue.

Seasonally, nature supplies us with many of the foods that will support the detoxification pathways of the liver and gallbladder. Broccoli, cabbage, cauliflower, silverbeet and artichoke are all abundantly available and, as you will see below, all have a role to play in aiding liver function. Fruits such as pineapple and paw paw also reappear and both contain natural digestive enzymes that help break down foods and enhance digestive functioning.

Simple Ways to Get Your Detox On

Consume bitter foods.
Anything bitter will stimulate digestion and enhance liver function. Start the day with 1/2 a freshly squeezed lemon in warm water. Bitter greens include silverbeet, cos lettuce (outer leaves), endive, chicory, dandelion, raddichio and mustard greens
Foods rich in antioxidants help the liver in its detoxification role:
Vitamin C (broccoli, parsley, red fruits and citrus fruits)
Vitamin E (raw nuts and seeds, egg yolk, wheat germ)
Zinc (raw nuts and seeds, especially brazil nuts and cashews, eggs, whole grains, fish such as herring and oysters)
Selenium (raw nuts and seeds, especially brazil nuts and cashews, eggs, whole grains, fish and seafood, garlic and onion)
Foods rich in 'favourite' liver nutrients (lipotropics):
choline and inistol (whole grains, legumes, egg yolks and lecithin)
methionine (garlic, onion, legumes, eggs, yoghurt and sardines)
Carnitine (avocado, fish, beef and chicken)
B Vitamins (raw nuts and seeds, wholegrains and vegetables, especially leafy green vegetables and legumes)
Keep alcohol consumption low and stick with red wine (anti-oxidant rich) or vodka and soda (low sugar).
Bring in some fermented foods to your diet to help flood your gut with good bacteria. Fermented foods are really 'food as medicine' at their very best - they are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics. Natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a more digestible form. This, along with the bevy of probiotics created during the fermentation process, could explain the link between consumption of fermented foods and improved digestion.Think keffir, sauerkraut, tempeh, natural yoghurt and kombucha. There are many brilliant fermented foods available at your health food shop now. I am personally loving a side of Peave, Love and Vegetables green sauerkraut served up with my daily (and ever changing) protein combo. Of course, you can also make your own. Recipe coming soon ....
Steam foods or bake/fry in coconut or olive oil
'Good' fats generally improve liver function, support blood sugar regulation keeping us feeling full for longer, reduce inflammation and enhance our immunity. Phew, that's a lot of reasons to include some in your diet everyday! Think oily fish, nuts, chia seeds, hemp seeds, flax seed oil, olives and legumes. ALWAYS check your fish is sustainably sourced. Our oceans are incredibly depleted and we need to do our bit to help conserve those that are left.

Dandelion root tea is a natural liver tonic. With a slightly coffee-like taste, it can be drunk with soy milk, milk, honey and ginger and will enhance the detoxification role of the liver and improve bowel function.
Remember that grains put a strain on our digestive system and can 'feed' the wrong bacteria, leading to food sensitivities and compromised immunity. Try going grain free during a period of detoxification to give your gut a break. Coconut flour and buckwheat flour are both okay to use during this time and can help you feel a little less deprived. Try my http://www.thenutritionguru.com.au/blog/category/zucchini-and-carrot-fritters to start your day.
Foods that accelerate healing in the liver include chlorophyll-rich foods (wheat or barley grass, spirulina and chlorella, along with green, leafy vegetables). Mung beans and their sprouts, seaweeds, lettuce, cucumber, watercress, tofu and millet improve detoxification.
Cut the Sugar! Leave out the processed, sweet foods and your digestion will improve, detoxification pathways function better, energy levels will rise and your body will thank you for it. Yes, it is hard to do, studies show sugar is more addictive than heroin, but the amount we are consuming in Australia is one of the factors contributing to the sad fact we are now officially one of the worlds fattest nation. If you are looking for a healthier sweet treat, try my http://www.thenutritionguru.com.au/blog/category/raw-cacao-slice
Incorporate a 'green smoothie' into your daily diet. This is a really simple way to get a big bang of nutritional goodness into your day. Use almond milk (Pureharvest - avail from your supermarket - or fresh) or coconut water (I use Raw C) as a base and combine ingredients like silverbeet/spinach/avocado/lettuce/apple/banana/lemon/cucumber/berries. Throw in some protein (my favourite at the moment is Amazonia Raw Protein) and chia seeds and blitz. Frozen fruit adds an extra thickness and creaminess to an already delicious combo.
Sulphur compounds found in the cabbage family and dandelion can improve the detoxification process of the liver. These foods include: brussel sprouts, cabbage and garlic.

Remember, by using 'food as medicine' and eating in harmony with the seasons you are giving yourself the best chance to achieve optimal health. Organic foods support this process and reduce the chemical load placed on the liver. Happy spring cleaning.

Healthy Sweet Treats

11/6/2014

So your day on a plate has looked pretty good so far. You have eaten some complex carbohydrates (wheat free where possible), plenty of protein (with vegetarian options), good fats, vegetables and a serve or two of fresh fruit. Now you want something a little extra, a reward at the end of a busy day. Let’s face it, we all love a sweet treat now and then! Eating a healthy, nutritious diet doesn’t have to mean never having sugar again. To me it is all about balance – a ‘clean eating’, ‘whole food’ diet can still include some indulgence. Of course those sweet treats shouldn’t be daily, but you really can enjoy some guilt free deliciousness occasionally. Here are a few of my nutritional tricks of the trade to keep your healthy treats just that – healthy.

Protein
By including protein you help ensure your blood sugar levels are balanced. Protein keeps you feeling full for longer by increasing your brain’s levels of ghrelin, the hunger hormone that tells you when your belly when it is full. It helps you avoid those blood sugar highs and lows that so often come with eating sweet foods. Try to include some nuts, nut butters, LSA, hemp seeds, coconut flour, seeds or a dollop or two of yoghurt with your treats.

Raw cacao

Who would have thought eating chocolate could be good for you! I love cooking with raw cacao because, not only do I love dark chocolate, it has amazing health benefits. Raw cacao is dark chocolate in its most unrefined form and to the Aztecs, it was the food of the Gods. Some of its many health benefits include:

More antioxidant flavonoids than any food tested so far, including blueberries, red wine, and black & green teas
The highest whole food source of magnesium.
The theobromine naturally found in raw cacao stimulates the release of endorphins that provide a gentle anti-depressant action

So kick back, relax and enjoy some raw cacao deliciousness knowing your mood will naturally be uplifted, your nervous system nourished and free radicals banished.

Coconut oil

Another superfood that helps to keep you feeling full for longer! Good quality virgin coconut oil is more satiating than simple carbohydrates and sugars. It contains medium-chain fatty acid (MCTs), whereas most saturated fats are long chain-fatty acids. These MCTs are more easily metabolized, providing quicker energy, improved blood sugar regulation and are not typically stored as body fat. When combined with protein, it you can fuel your energy reserves properly, and get you off the sugar roller coaster. Even better, a study reported in the Journal of Nutrition found that coconut oil boosts metabolism. Researchers found that participants who consumed two tablespoons of coconut oil per day burned more kilojoules than those who consumed less. Coconut oil will not turn rancid and oxidize when heated, unlike many other oils (including olive oil), so it is ideal for heating and baking. Try using it instead of butter when making goodies like Anzac cookies, muesli slice and hedgehog.

Healthy Sweeteners

There really is no excuse for using white, refined table sugar any more as there are just so many mineral rich, low glycaemic alternatives out there. Think maple syrup, coconut sugar, organic cold pressed honey, agave nectar and brown rice syrup. Brown Rice Syrup is a fabulous substitute for sugar and one of my favourites. As the name suggests, it is a whole food derived from brown rice. Even better it is completely fructose free (hooray!) and has a low glycaemic level, so it doesn’t send you off into the crazy blood sugar highs and lows that sugar can. I use Pure Harvest Brown Rice Syrup. The taste is not as sweet as other sweeteners and that is one of its added benefits. This ‘reduced’ sweetness gives your body (and your taste buds) a chance to adapt and not need those sugar hits for instant energy pick-me-ups

Home Made

There is a reason why this is my final point – the only way you can really control the health and nutritional content of your treats is to make them yourself. As always, if you have children I really encourage you to get them cooking with you. They can help you choose the recipe, shop and then create. Talk to them about the ingredients you are using and their health benefits, there really is no better nutritional ‘education’ than learning to cook a ‘whole-food’ diet with your parents. As Jamie Oliver likes to say “pass it on”.

Here is one of my absolute favourite healthy, sweet treats using all the elements I discussed. Enjoy!

Raw Cocoa Fruit & Nut Slice

Ingredients:

1 cup raw macadamia nuts

½ cup raw cashews

½ cup raw almonds

½ cup sunflower seeds

1 tbsp each chia seeds and flaxseeds, ground

1 cup fine desiccated coconut

16 prunes, pitted

10 fresh dates, pitted

¼ to ½ cup water

2 tbsp rice syrup/honey/maple syrup (you may like a little more - too taste)

1 tsp pure vanilla essence

1 cup raw cacao

1 tbsp cold pressed coconut oil

Method:
1. Place macadamias, cashews, almonds, sunflower seeds, flaxseeds, chia seeds and coconut in food processor until broken up into crumb size. Set aside in large mixing bowl.
2. Melt the coconut oil, sweetener of choice and vanilla essence.
3. Blend the melted coconut oil/sweetener/vanilla essence with prunes and dates. You may need to add half the dates and prunes to begin with as it gets quite gooey! Add a little water if needed.
4. Process until well mixed the add to the mixing bowl with the other ingredients and blend together by hand.
5. Press the mixture evenly into a plastic container 30cm x 20cm, cut lines for squares and refrigerate. When firm, remove and break into squares and place in air tight container

Spinach and Ricotta Frittata

11/6/2014

This is one of my favourite 'on the run' recipes. It is so quick and simple to make, but still really tasty and filling. The eggs and ricotta cheese pack a protein punch and there are a couple of vegetables in there to keep me happy! I have brought it along to friends houses for lunches and afternoon teas, taken it to work with a salad for lunch and sent daughters off to school with a slice for their lunch or snack. The simple mix of flavours makes it a winner with everyone! This recipe is sugar and gluten free and ideal for anyone following a low carbohydrate diet.

Ingredients

300 g ricotta cheese

3 eggs

3 handfuls fresh spinach

1/2 handful onion, chopped

1 tablespoon parsley, chopped

1 tablespoon basil, chopped

1/2 handful cherry tomatoes, halved

Method

Lightly stir-fry chopped onion in pan with extra virgin olive oil.
Wilt spinach and press out excess water.
Mix ricotta, eggs, spinach, onion, parsley and basil together.
Brush a pie dish with oil olive and pour mixture in.
Place halved cherry tomatoes cut side up on top of mixture and gently press in.
Bake in oven at 180°C for approximately 30 minutes or until set.

Serve with an additional handful of allowed vegetables or salad per serve.

Serves 2

Navigating the Sugar Dilemma

11/5/2014

Without doubt sugar is one of the hottest nutritional topics of the moment. Everywhere I go these days there seems to be someone who is on the ‘I Quit Sugar’ wagon (not that there is anything wrong with that) or advocating a new sweetener that has particularly amazing benefits. All of this information can leave you a little confused, right? Foods have trends too and what is healthy one day can be out of favour the next. One thing we know now is that eating too much sugar is NOT good for you. We have emerged from decades of consuming low fat, high sugar foods with an obesity epidemic! It may be surprising to know but Australia is now officially the fattest nation in the world. Clearly something is not right with that picture. We have finally learnt that consuming good fats (more on those next time) have a beneficial impact on our health and weight while too much sugar, especially the fructose kind, has led to a nation of overweight folk. So where do we go with this? To me the answer is in moderation. By all means, ‘quit sugar’ for a period of time, your health (and vitality) will thank you for it. However, if at some point it sneaks back in (make sure it is only ever a 'treat' food) you will need to make sure you don’t jump straight back on the slippery slide of blood sugar highs and lows that you get with too much sugar. So here is my rough guide to the sweeteners available out there to help you make the best – moderate - choice possible.

Agave Nectar

Agave nectar is a healthy, completely natural unrefined natural substitute for refined sugars and artificial sweeteners. Made from the Agave plant (yes, that is where tequila comes from) it has been used in native societies of Mexico for centuries as a sweetener and healing ointment. Agave is thought to have anti-bacterial properties that can heal wounds and fight off infections.

•      Agave ranks lower than many other sweeteners on the glycemic index, so it doesn’t cause extreme spikes in your blood sugar like common table sugar.

•      It is a natural sweetener that comes in a liquid form similar to honey and can be used as an alternative to traditional white and brown sugar

•      The calories in a serving of traditional white sugar and agave nectar are the same so you still need to be mindful of your intake. However, because it is about 1 ½ times sweeter than sugar, you tend to use less.

•      Be aware that agave contains the highest levels of fructose of any commercial sweetener. Fructose suppresses the release of our three major satiety hormones (insulin, leptin and cholecystokinin) and instead of being used by the body like other forms of energy it goes straight to the liver where it can be converted into fat. This explains why our ever increasing consumption of fructose in foods is one of the key factors contributing to our obesity epidemic.

•      Agave can range from 90% to a lesser 55% fructose. Choose 100% organic, with minimal processing to ensure a lower fructose content

Coconut Sugar

·         Coconut Sugar is a great tasting cane sugar alternative produced from coconut palm blossoms. It has a rich toffee-like             flavour.

•      Naturally low on the Glycemic Index (GI), which has benefits for weight control and improving glucose levels in people             with diabetes. Its GI rating is 35 compared to most commercial Honeys GI 55 and Cane Sugars GI 68

•      It also has a nutritional content far richer than all other commercially available sweeteners.

•      Coconut Sugar has a high mineral content. It is a rich source of potassium, magnesium, zinc and iron. In addition to this it         contains Vitamin B1, B2, B3 and B6. When compared to brown sugar, Coconut Sugar has twice the iron, four times the                 magnesium and over 10 times the amount of zinc.

•      It has fewer calories than honey or agave nectar.

•      It is the most sustainable of all the sugars. Coconut palms produce an average of 50-75% more sugar per acre than sugar         cane and use less than 1/5th of the nutrients for that production.

•      The not so positive news is coconut sugar also contains around 40% fructose meaning the energy from it is poorly                     utilized and it tends to wind up being stored as fat, particularly when eaten in excess.

Stevia

Stevia has been widely used as a natural sweetener in South America for centuries and in Japan since 1970. It is completely natural and non-toxic, deriving from the sunflower family native to subtropical South and Central America

•      Stevia has zero calories!

•      It is high in chromium and has no effect on blood sugar levels making it the perfect option for people trying to lose                     weight and diabetics. One study showed stevia reduced blood sugar levels by 18% in type 2 diabetic patients.

•      Stevia aids weight loss in two ways; by increasing insulin sensitivity and reducing sugar intake and therefore calorie                 consumption.

•      Other health benefits include anti-hypertensive qualities – stevia may lower blood pressure.

•      It has to be said the only real down side to stevia is its taste – you really need to get used to the excessive sweetness. I             have friends who have grown to love their cup of tea of coffee sweetened with stevia and many recipes from fabulous             Nutritionist use it as the sweetener so there is absolutely no doubting its popularity or health benefits. All I can say is for         me, I am not such a fan it’s just too sweet.

Honey

Honey is about as natural as any sweetener gets. A good quality honey may also have a few added benefits and extra medicinal benefits that other sweeteners don’t. Manuka honey from New Zealand and Ulmo honey from Chile both have incredible antiseptic, immune stimulating and healing properties. Make sure you always opt for raw honey to ensure all of the valuable nutrients and enzymes are retained.

·         Honey has a high GI of 50, like table sugar, so needs to be used sparingly

·         It is also 40% fructose which means, once again, the energy produced from its consumption is not utilized by the body,         resulting in the production of fat, via the liver, that tends to ‘stick’.

·         Because honey is up to 50% sweeter than sugar so your sweet tooth will be more readily satisfied with smaller                         amounts.

·         A good quality, raw honey increases free-radical fighting, antioxidant content of your diet.

        Honey is a Paleo friendly sweetener

Brown Rice Syrup

Brown Rice Syrup is a fabulous substitute for sugar and one of my favourites. As the name suggests, it is a whole food derived from brown rice. Even better it is completely fructose free (hooray!) and has a low glycaemic level, so it doesn’t send you off into the crazy blood sugar highs and lows that sugar can.

·         The sugar profile in this syrup is 50% soluble carbohydrates, 45% maltose and 3% glucose. The glucose is immediately absorbed and metabolized, maltose takes from an hour to an hour and a half, and soluble carbohydrates take 2-3 hours to be metabolized and energy released. This results in constant supply of energy spread over a long time rather than a sudden rush (1)

·         I use Pure Harvest Brown Rice Syrup. It is 100% organic and has no issues with arsenic content (there has been some concern over this with other products). The taste is not as sweet as other sweeteners and that is one of its added benefits. This ‘reduced’ sweetness gives your body (and your taste buds) a chance to adapt and not need those sugar hits for instant energy pick-me-ups

·         Use it in cooking and baking. You won’t need too much (experiment, start with ¼ of a cup) to give those biscuits and muffins that sweet edge for taste and flavour.

(1)      From www.triedtastedserved.com

Lindy's Superfood Muesli Slice

11/5/2014

This slice is a total nutrient powerhouse and makes perfect snack food fodder for the lunch box. It’s so jam packed full of superfoods, anti-oxidants and protein, you just know it will give your kids the energy they need to be fired up for an action packed day of play and learning.

It’s also a really great one for those on the run days when you need to grab a snack for you and the kiddliewinks as you race out the door. You can pop this one into your http://www.mygreenlunchbox.com.au/ container, knowing you have something healthy and nutritious to nibble on later in the day.

2 cups rolled oats

1 cup quinoa flakes

2 eggs

1 1/2 cups organic coconut oil

8 pitted dates

2 tlbsp hemps seeds

2 tlbsp chia seeds

2 tlbsp pumpkin seeds

1 tlbsp sunflower seeds

2 tlbsp goji berries

4 tlbsp rice syrup

METHOD

Preheat oven to 160 degrees

Combine oats, quinoa flakes, agave, chia, hemp, sunflower and pumpkin seeds in a large mixing bowl.

Roughly chop goji berries and add to mixing bowl

Give the eggs and dates a quick whiz in the blender, until dates are finely chopped. Add to mixing bowl.

Melt coconut oil and rice syrup over low heat. (I just scrape the oil from the jar with a knife and then measure in cup).

Once the coconut oil and honey is completely melted, add to the mixing bowl and combine well.

Pat ingredients onto a baking tray, level top with a spatula

Cook in oven for 15 to 20 minutes, or until it just turns a light golden brown.

Cool for 15 minutes

Slice and store in airtight container in the fridge

Mmmmm, delicious.....

Zucchini and Carrot Fritters

11/5/2014

Are you getting a little tired of your daily salad sandwich or tuna salad? Wishing there was an alternative to cereal in the morning or just wanting to cook up some nutritious snacks to take to work? My zucchini and carrot fritters are the answer. You can make a batch of these and choose to have them for breakfast, lunch dinner or a snack. It doesn't get much easier than that! They are also ridiculously easy to whip up - from start to finish it takes me less than 10 minutes. You can eat them on their own for breakfast or mid afternoon snack or serve them with a big, green salad and roast sweet potato for lunch or dinner.

Nutritionally speaking they make a well balanced meal. It's rich in protein for blood sugar regulation and focus, carbohydrates for energy, calcium for bones and 2 good serves of vegetables. I choose to use buckwheat flour for its rich magnesium content. You can, of course, use different types of flour to vary the taste. Think wholemeal,, almond, quinoa or brown rice. The great thing about these fritters is that they are incredibly versatile, you can really use what ever is in your pantry and fridge on a given day as long as you use the basic egg/cheese/vegetable/flour combination. You can even leave out the cheese if desired.

Bon Appetite!

INGREDIENTS

1 small zucchini

1 small carrot

1 egg

1/4 cup buckwheat flour

1/4 cup goats cheese

method Grate the zucchini and carrot. Place in colander and squeeze out as much excess fluid as possible.

Transfer to bowl and add buckwheat flour, grated cheese and egg to the mix.

Stir well until all ingredients are combined.

Heat 1 tlbsp of coconut oil or butter in fry pan on medium heat.

Drop 2 tlbsp measures of mix into the heated fry pan.

Cook for approx 1 1/2 minutes on either side or until golden and cooked through.

Serve and enjoy.

*Makes 4 fritters

Options
Serve these tasty fritters as a delicious breakfast option and serve topped with an egg and slices of avocado on the side.

Vary the vegetable content. To create a sweeter taste you could add some fresh corn or grated sweet potato. A handful of spinach is another good option.

These fritters can also be made with different herbs and spices. Turmeric is a beautiful winter warmer and cumin lends a more exotic, middle-eastern flavour.

Raw Protein Bliss Balls

11/5/2014

These bliss balls are a superfood dream. Completely natural and rich in protein, essential fatty acids, antioxidants, vitamins, minerals and live enzymes they are the ideal afternoon pick me up. Like any good snack should be, they are so quick to make – just whiz them up in the blender, roll in desiccated coconut and store in the fridge for a healthy, nutritious snack on the run. You can also make a nut free version for your kids lunch boxes by substituting sunflower seeds and pumpkin seeds for the nuts. The only problem is stopping at one ...

RAW PROTEIN BLISS BALLS

Ingredients

150 grams almonds/macadamias or a mixture of both (or 100 grams pumpkin seeds and 100 grams sunflower seeds for nut free)

30 grams desiccated coconut

2 tlbsp organic coconut oil

16 pitted dates (soak in water beforehand for best results)

2 tlbsp raw cacao

2 tlbsp rice syrup/maple syrup/organic honey

½ tsp vanilla extra

¼ to ½ cup of water
Desiccated coconut for rolling

Method
Place nuts into the food processor with cacao (or cocoa) and blend until the mix looks crumbly.

Slowly melt the coconut oil and maple syrup/rice syrup/honey over a gentle heat then add to nut mixture in food processor.
Add dates, desiccated coconut and vanilla extract then process again until the mix comes together.
Add ¼ to ½ cup of water as you go to ensure the mixture is soft. You may need a little more or less, depending upon consistency.
Roll in coconut and store in the fridge for up to 4 weeks until you feel like a snack or meal on the run.

Forms approx. 20 decent sized balls.

Sleep Remedies - Finding Your Zen

11/4/2014

We all know the story, lying in bed wide awake in the wee hours of the night, unable to sleep and dreading yet another day ahead feeling exhausted and flat. Just as the sun begins to rise you finally drop off, only to be rudely awoken by the sound of your alarm. Or do you find it hard to get to sleep, tossing and turning wishing you could just stop thinking and fall into a deep refreshing sleep? Lack of sleep and associated fatigue seems to be the curse of the modern age. Adults need an average of seven to nine hours of sleep a night, but insomnia can keep them from getting the sleep they need. With around 1/3 of Australians suffering from a sleep issue of some sort there is no doubt there is plenty of ‘counting sheep’ going on every night around our country. Just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life, including your mental productivity, emotional balance, creativity, physical vitality, and even your weight. Without enough hours of restorative sleep, you won’t be able to work, learn and create at a level even close to your true potential.

If you are struggling to get a good night’s kip, these tips can help get you sleeping more soundly and ready to embrace life again feeling energized and focused. Start getting the sleep you need to boost your energy, efficiency and creativity.

Stay Cool
To drop off we must cool off, literally. The body temperature and the brain’s sleep-wake cycle are closely linked. That’s why hot summer nights can cause a restless sleep. Studies have shown that the optimal conditions for sleep are a slightly cool room and a low core temperature.So make sure your bedding is appropriate for the time of year, the heating is not switched too high or have a luke warm shower if you are finding it difficult to cool down.

Step Away From Your Phone (iPad, Lap Top, Device…)
That’s right, switch off and unplug! Experts say one of the most alluring sleep distractions is the 24-hour accessibility of the internet. Why? The blue wavelengths produced by your smartphone and other gadgets (and energy-efficient LED light bulbs) significantly suppress the production of melatonin, the hormone that makes you sleepy, according to University of Basel research. They also keep your mind stimulated and active, making it harder to unwind and sleep.

Breath In, Breath Out, Let it Go…
Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. Visualizing peaceful, tranquil scene and gradually relaxing every muscle in your body can help calm a busy mind or try a short meditation 20 minutes before bed. Meditation sends signals to your sympathetic nervous system’s “fight or flight” response telling it that it’s all right to relax and can help you let go of the worries and problems from your day.

Establish a regular, relaxing bedtime routine such as soaking in a hot bath and then reading a book or listening to soothing music. A relaxing, routine activity right before bedtime carried out away from bright lights helps separate your sleep time from the activities of your day,

Nourish your Adrenals
Your stress response, often known as ‘fight or flight response’, is powered by the hormone cortisol – secreted by the adrenal glands. This mechanism is intended to save your life when we are under threat and once the threat passes, return to normal. The problem is that in our busy world prolonged stress can leave our body’s thinking we have a never-ending emergency, the cortisol remains high and adrenal fatigue sets in. Stress and adrenal function affect sleep, particularly the circadian pattern of cortisol. When we are managing stress effectively, cortisol should rise in the morning to give us energy for the day. By the time we are ready to hit the hay, it should drop, making it easy to fall into a deep, refreshing sleep. However, if it remains elevated at night we find it hard to unwind and slumber, instead feeling slightly wired, edgy and anxious – exactly when we need to find our Zen. Ultimately you must get sleep if your adrenals are to get stronger. Natural remedies are brilliant at resetting your stress hormone levels and inducing calm in an uptight body. Try taking a mix of herbs such as Withiania, Chamomile, Oats, Rhodiola and Ginseng during the day to keep your body calm then add in the more powerful soporific tonics half an hour before bed. Think valerian, Zizyphus, Passionflower and Jamaican Dogwood. Of course these need to be prescribed by a qualified Naturopath.

Food As Medicine
Without doubt what you eat affects how you sleep. One of the keys to a restful night’s sleep is to get your brain calmed rather than revved up. Some foods contribute to restful sleep; other foods keep you awake

Magnesium
Studies show even being mildly deficient in magnesium can affect your sleep quality. Given one of the major constituents of the adrenal glands is magnesium and we tend to burn through it when under stress, it is a fair assumption to make that a high degree of our population s deficient in this important nutrient. Magnesium comes in a wide range of foods, from nuts and seeds, to leafy greens and grains.

Nuts and seeds – Raw almonds, cashews, brazil nuts, walnuts, pumpkin, (pepitas) and sesame seeds

Green leafy vegetables –Kale, silver beet, chard and spinach.

Whole grains – Quinoa, wheat, buckwheat and rye are not only high in magnesium but other nutrients too.

Dark Chocolate – feel like a treat? Raw Cacao is also high in magnesium and makes a great guilt free treat. Just don’t eat it too close to bed time, the caffeine can keep you awake!

Tryptophan
Tryptophan is a precursor to the sleep-inducing hormones serotonin and melatonin. This means tryptophan is the raw material that the brain uses to build these relaxing neurotransmitters and will help make you sleepy.

Eating carbohydrates with tryptophan containing foods makes this calming amino acid more available to the brain. So cutting the carbs at night may not be the best thing for someone who is struggling to get a good nights in! Eating a high-protein meal without accompanying carbohydrates may keep you awake, since protein-rich foods also contain the amino acid, tyrosine, which perks up the brain.

Food sources of tryptophan include red meat, dairy products, nuts, seeds, legumes, soybeans and soy products, tuna, shellfish, and turkey. Try having a serve of natural, full cream yoghurt with a handful of nuts mixed before bed to enhance your tryptophan levels naturally.

Exercise
So we all know regular exercise helps promote deep sleep. It helps relieve muscle tension and stress build up in the body. A couple of key points to note are; don’t exercise too late at night. As already mentioned, your body needs to be cool in order to sleep. The increased adrenaline can also make switching off harder. The other key point is to include exercise as a regular part of your daily routine. A recent studied revealed that while long-term exercise does help alleviate insomnia, it needs to be a regular habit. Unfortunately, only

exercising once a week or for a short burst will not necessarily induce those nods you are craving.

Get Your Yoga On

A few low-key yoga moves can signal to your brain that slumber is coming. It is also a beautiful way to lower stress levels, calm the mind and relieve the tensions of the day and can be an effective natural sleep remedy. Certain resting and inversion poses can be particularly helpful for combating restlessness and insomnia, especially when practiced in the evening just before turning in. A Harvard study found that daily yoga for eight weeks improved total sleep time and the time it took to fall asleep.

Cut the Caffeine
It is a bit of a vicious cycle. You feel so tired during the day you desperately need a coffee, especially mid afternoon, to keep you going. Then that night, although you are exhausted, for some reason you just can’t drop off (again). When you are not sleeping well and feeling burnt out you need to nourish and calm your body, not keeping pushing it to fire on all cylinders with caffeine – I always liken it to flogging a dead horse. Aim to stick to just one, morning caffeinated drink daily (excluding the nasty coke and pepsi drinks) and if you are really struggling with your sleep, it is time to cut it out and switch to chamomile or other herbal teas to stop stressing your adrenals That also means no nibbling on dark chocolate after dinner. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.

Lose The Booze
Drinking alcohol close to bedtime can lead to a night of restless sleep. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings.

So make sure you take the time to look after the most important person – you. To sleep well we need a calm, healthy, well-nourished body. Step off the merry-go-round and find your Zen.