Tag: Healthy Snacks

Guilt Free Snickers

On By AnneIn RecipesLeave a comment

My first taste of healthy snickers came about when I was doing my nutritional therapy clinical practice.   One of the students in our practice group brought them in for our practice clients to sample during their break between the first and second part of their consultation.  Everyone in our group of four brought some ‘healthy’ treats.  They were all delicious and I have used these recipes often.  At the time I believe the recipe for the snickers came from ‘The Happy Pear’ David and Stephen Flynn.  I couldn’t believe these were actually healthy, they simply tasted too good!!  That particular recipe is not in the ‘The Happy Pear’ book that I have on my shelf (Yellow cover) but it might be in the later publication (which I think has a blue cover).  In any case, I have seen their recipe on a YouTube video which I will link below.   You can try their recipe too and decide what suits you best.  The recipe I use here is slightly different but equally as delicious and healthy.  I will also link this video below.  Generally, I will have these ingredients to hand which is why I use this recipe and why I make them regularly.

Ingredients
  • 170g pitted dates
  • 2 tablespoons of peanut butter
  • A pinch of salt
  • 100g Oat flour
  • 60g peanuts
  • 100g 70% dark chocolate
Method

Remove the stones (pits) from the dates.   [I use vacuum packed dates which I buy in the ethnic stores].  Soak them in a medium sized bowl of warm water for 2-4 minutes to soften them.  Drain off the water and mix the peanut butter and pinch of salt to the bowl or blender.  Blend them or mix them really well until you have a smooth paste consistency.  Divide the mixture into a 60 / 40 ratio, placing the smaller portion into a separate bowl.  Add the oat flour.  [I use porridge oats and just blend them into a flour.  You can use a Nutribullet, a hand blender or food processor for this]. Add the oats to the bigger portion of the date/butter mix.  This forms the base of the bars.  Cover a baking tray or chopping board with a baking sheet and roll the mixture flat with a rolling pin.  Do your best to form a square or rectangular base

At this point you can place it in the fridge to harden or you can continue with making the bars.   If you decide not to let it harden just be a little more careful when spreading the remaining butter/date mix onto the base.  Cover it completely.

For the next layer you add the peanuts.  [It is easier to buy salted peanuts so this is what I use].  Weigh out the 60g and place them in a sieve under the tap to wash the salt off.  [You can also use unsalted or any other raw nuts].   Dry them with a paper towel and place them evenly on top of the previous two layers.

Now place this in the freezer to harden for up to 30 minutes.  Melt 100g of dark chocolate before removing the bars from the freezer.  Here you have an option.  You can either cut the bars to size and pour the chocolate over each bar [as seen in the video] or, what I tend to do is just cover the whole square with the melted chocolate, place it back in the fridge and cut it into smaller squares later.  In this way the chocolate is just on the top – more like a tray bake and less like a bar!

A full size bar is very filling and if you are very hungry its perfect, but I tend to make smaller portions for a satisfying snack.

Extra notes:  I usually double the ingredients and make more.  They keep very well in the fridge in a sealed container.  I would love to say that they last for ages in the fridge but I couldn’t stand over that statement since they don’t stay there for very long!! 🙂

These bars are nutrient dense.  The dates, oats, peanuts and dark chocolate are all bursting with healthy nutrition.  I would say the bars might be ‘medium’ on the glycaemic load (GL) scale.  Oats, peanuts and dark chocolate are low GL.  The dates will push this up to a higher GL, however, dates are natural sugar and are nutrient dense.

I have noticed a very big difference between a bar like this and a purchased ‘normal’ bar made on simple sugars.  The very first thing I have observed when it comes to eating simple sugars is that ‘one’ is never enough.  Simple sugars tend to ‘fire up’ the addiction centers in your brain the minute it hits your taste buds and you immediately think ‘I want more’, or ‘I need more’.  Watch for this – you’ll be amazed.  By comparison, I seldom find myself running back for more straight away when I eat a homemade bar like this one.   It seems to satisfy both the sweet tooth and the hungry tummy at the same time, without triggering addiction.

I hope you will give them a try and see for yourself.

Anne ♥

Here is the link to the YouTube ‘The Happy Pear’ recipe – click here   4.52 mins

Here is the link to the YouTube recipe I use above – click here   6.04 mins

Savoury Lentil Cake

On By AnneIn Nutrition, RecipesLeave a comment

This post is an update / addition to the previous blog entitled ‘Red Split Lentil Bread’.  As promised I tried the second recipe suggestion given in the video link provided in the previous blog.   The ingredients to make the lentil bread are the same as this savoury cake but with the addition of a few more ingredients namely cheese, onion and herbs.  The rest of the instructions given for the lentil bread are the same for this recipe.  For the additions I used Greek Feta (200g) diced, a handful of chopped flat leaf parsley (because I have it growing in my back yard), a couple of tablespoons of finely chopped onion and a 1/4 teaspoon of coarse black pepper. 

Other varieties of cheese you can use include Halloumi, Mozzarella or basically any soft cheese.   Other suggested herbs are Dill or Basil.  I used finely chopped red onion but you could also use fresh spring onion, dried onion or chives.  

When I previously made the lentil bread I just greased the tin with olive oil as suggested in the video but I found it difficult to get the bread out of the baking tray without breaking it.  This time I used a baking tin liner.  I cooked this one in a round baking tin.  When the cake cooled down completely I was able to peel the liner off carefully without breaking the cake.

As I suspected, the savoury cake is really delicious and I am glad to be able to add it to my favourite recipes for regular use.  I had a slice of the cake this morning for breakfast served cold with some fresh cherry tomatoes and a drizzle of olive oil and apple cider vinegar dressing (on the tomatoes).   The cheese and herbs combine harmoniously with the rest of the ingredients.   It would make a great lunch dish combined with a mixed salad.   Again, it holds together very well and so it could be added to your picnic basket for a filling and nutritious meal on the go.

 

You may be aware that there are concerns worldwide about shortages of wheat and other food products.  You will know how quickly we were plunged into fuel shortages and rising fuel prices.  I anticipate that more flexibility may be called for when it comes to our food choices in order to get the best nutrition into your diet.  ‘Bread’ is a real staple in our diet in Ireland.  We are slow to abandon bread even when it has a deleterious effect on our health.  Upon being told that her starving peasant subjects had no bread to eat, Marie-Antoinette, the queen of France during the French revolution, apparently responded “Let them eat cake”!  OK, so we’re not quite there.  We still have a wide variety of foods available to us, but changes could be coming down the line.  Save this cake recipe as it is very nutrition dense, not to mention delicious.   Marie-Antoinette’s subjects would have been well fed on this cake.  Of course, I get that the point of the story is not really ‘the bread/cake’ but the fact that she had no awareness of the real experience of her ‘peasants’ lives, their experience of life being so completely removed from her own.  Hmmm….. sound familiar??  Have we closed the gap between the rich and the poor 3-4 centuries later??  ‘Food for thought’!   If we did have to resort to using other flours to make bread or bread substitutes, lentils are a really good choice.  Apart from being relatively inexpensive, they have a long shelf life so you could buy in bulk now and be prepared.   It’s culinary uses are many and varied.  Lentils are ‘gluten free’ and are therefore unlikely to cause an immune reaction or digestive issues unlike wheat products.

Try it folks, you won’t be disappointed.  

🙂

Anne

Red Split Lentil Bread

On By AnneIn Food as Medicine, RecipesLeave a comment

I came across this recipe on YouTube.  I’ll provide the link below.  There are many versions of it online so you can check them out.

This one is basic and within the video the presenter gives a second option which includes the addition of cheese, herbs and spices to make a more savoury bread.  I hope to try that for my next bake.

The ingredients are simple and accessible.  It is ‘gluten free’ but not dairy free.  The presenter does mention ways around that, so you could check that out.  For bread I usually buy sourdough from Lidl and have noticed a recent price increase which is quite a leap from €1.95 to €2.15 for a cob.  I’m aware that I can make bread from oat flour and I do use this for crumbles and other bakes but for me personally I tend not to digest grains very well, especially early in the day when I’m most likely to eat bread.  The fermenting process with sourdough makes digestion easier for me, but I’m always looking for other healthy alternatives.  Also, in case my ‘go to’ bread becomes even more expensive, in these ‘uncertain times’, I will have some tried and tested options to fall back on.

Ingredients:
  • 2 cups of red split lentils
  • 1 cup natural yogurt or Greek yogurt
  • 20g baking powder
  • 4 eggs
  • 1 tsp of salt
  • 60 mls of Olive Oil
Method:

Wash the red split lentils in a bowl until the water runs clear.  Leave the lentils to soak overnight in water.  Drain off the water through a sieve.  With a food processor (blade attachment) liquidize the lentils.  Remove half the mixture into a separate bowl.  To half the mixture still in the food processor, add the eggs, yogurt, olive oil, salt and baking powder.  Run until completely blended opening the lid to scrap down the side a couple of times.   Pour this mixture into the bowl with the rest of the lentils and mix well.  Pour into a greased tin.  Spread some seeds on top.  The video presenter used Sesame and Nigella seeds.  I did not have these to hand so I used sunflower seeds.  Place in a preheated oven at 180°C for 35-40 minutes.

To the left is a picture of the bread.  It turned out well.  I made the mistake of turning the oven dial to 280°C and only noticed it at about 15 minutes in, so this may have affected the bake? I’ll know the next time I bake it if there is a difference!  When I am making this again I think it might be better to line the baking tin, as I found it difficult to get the bread out.  The video had suggested using olive oil to grease the tin.

My thoughts on the bread

It’s texture is more ‘cake like’ than standard ‘bread like’ and the taste is more savoury than floury.  It is a little bit crumbly at first but when it is completely cooled down it holds together quite well.  It has a richer taste than standard bread.  It goes well with savoury food like nut butter and with a salad.  I have tried toasting some under the grill and in a toaster for a heated up version. It does not brown like standard bread, but it still works well toasted.   It goes down very well (digestion wise) I have had no acid or digestive discomfort after eating it.  It also goes well with sweet foods like banana or jam, however, the more ‘cake like’ texture may not stand up to a lot of handling.  For example, it might be better to slice some banana onto the bread rather than mash it on which could cause the bread to break up under the pressure.  Not ideal if you want to lift a slice up to your mouth!

In terms of nutritional value and value for money I will definitely be adding this to my ‘go to recipes’.  Lentils are a very good source of beneficial carbohydrates, protein, fibre, B vitamins and a variety of minerals including iron.  They are ‘gluten free’ and inexpensive.  I always use Free Range or Organic eggs.  Thankfully these are easily available to me.  Extra Virgin Olive oil is full of monounsaturated fatty acids which are very healthy fats to consume.   So lots of good nutrition there!!

I am storing this bread in an airtight container and because temperatures are quite warm at the moment, I’m keeping this in the fridge.  If you are of the mindset that bread should only present and taste a certain way, then this may be a bit of a stretch for you, but I have to say I’m very happy with the outcome.

 

 

←  Click this icon to view the video entitled:

‘Lentil Bread Recipe’ by Refika’s Kitchen

[Video is approximately 9 mins]

 

Enjoy 🙂

Anne

 

Pomegranate Flavour Fizzy Drink

On By AnneIn Food as Medicine, Immune Support, RecipesLeave a comment

This post is an update on a previous post entitled ‘Probiotic Fizzy Lemonade’.  You can check that out under Blog / Recipes.  Since then I have tried new flavours for this homemade drink.  I often use fresh pomegranate in my breakfast bowl but I came to try pomegranate as a fizzy drink flavour after my sister was clearing her kitchen of fresh produce to travel abroad and gave me a spare one.  In that first batch I made I also added some fresh lime juice (as I just happen to have a left over lime).  It turned out to be a delicious flavour combination.  I’ve since made a little video of how to use a pomegranate to make probiotic fizzy drinks.  [Click YouTube Icon below – it is 5 mins 31 seconds long]

Next time around I might add ‘star anise’ to the fermenting bottle of pomegranate to see how that flavour combination works.  I have used star anise in Kombucha in the past.  I really like the flavour it adds to the drink.  Finding flavour combinations that appeal to you is a matter of experimenting, but no matter what the outcome, the drink remains a really healthy option!

I just need to NOTE here that every time you use a pomegranate the flavour outcome will depend on the quality and ripeness of the fruit.  If you open a pomegranate and the seeds are a dark red and the juice rushes out as you cut into the fruit, this is likely to ultimately produce a richer, sweeter flavoured drink.  Unfortunately, when buying a pomegranate it can be pot luck as to whether it is ideal for juicing.  I have often purchased pomegranate that had quite dry and opaque looking seeds which are ok for sprinkling on your breakfast bowl or salad, but I wouldn’t recommend it for juicing.  It’s hard to tell before you open the fruit what you are going to find inside!

If you have watched the video I hope you enjoyed it and realize I am not a professional video maker by far.  I just produced it on my phone with an app called ‘Film Maker’ as a handy visual to follow.  If you are like me, I tend to follow a visual better than reading down through written text.  However, as previously stated, you will find the written instructions on how to make the ‘ginger bug’ starter and fizzy drink in my previous blog entitled ‘Probiotic Fizzy Lemonade’.

Enjoy 🙂

Anne

Oven cake – Oat, Cocoa, Banana

On By AnneIn Food as Medicine, RecipesLeave a comment

I would be more inclined to classify this as a pudding because it is moist and a little dense without being too sweet. All the ingredients are healthy. There is no added sugar, you just have the natural sweetness of the ripe bananas. I’ve taken this recipe from YouTube, I’ll share the link below so you have a good visual to follow.

In the original recipe the oven cake is topped with nuts and melted chocolate. I’ve changed it up a bit and topped it with chopped dried fruit and nuts, by taking a short cut and skipping the melting of the chocolate. I have to say it needs the sweetness of the dried fruit, otherwise you may find it lacking that sweet hit!!  So, either top with chopped dried fruit (I used apricots and almonds chopped) or use dark chocolate melted as in the original recipe.

Ingredients
  • 120g  Oats
  • 250 ml hot milk
  • 2 ripe bananas
  • 2 eggs
  • 30g Cocoa powder
  • Pinch of salt
  • 5g Baking Powder
  • Butter to line oven dish

Topping:

  • Chopped Nuts of choice or dried fruit of choice
  • 50g Dark Chocolate melted

Note: You can buy ‘Gluten free’ Oats if you have issues with wheat sensitivity or Coeliac, otherwise Oats are considered gluten free.  You can use nut milk in place of dairy milk and chia seeds instead of the eggs if you want the recipe to be dairy free.

Method

Separately soak the oats in the hot milk and leave to stand from 10 minutes.

Mash bananas.  Add 2 eggs and mix well.  Add 30g cocoa, pinch of salt, baking powder and mix well.

Combine the oats when cooled off completely.  Mix well.

Place the mixture in a buttered oven dish.  Sprinkle topping of choice (the melted chocolate should only be added after the cake is removed from the oven)

Oven 180°C  for 40-50 mins.

Eating and Serving

I find this so easy to make and it lasts for days in the fridge.  If it makes it past the front door it would travel very well in a container for a hill walk or picnic.  It is filling and sweet without being too sweet.   I take mine with some whipped up coconut cream and sometimes even a drizzle of maple syrup.  Yum!!    🙂 

YouTube link to Video 

Probiotic Fizzy Lemonade

On By AnneIn Food as Medicine, Immune Support, Recipes4 Comments

I follow @theculturedclub on Instagram.  Not… by the way … ‘The Culture Club’.  Am I giving my age away by mentioning that band?? 🙂 🙂  I also have the book entitled ‘The Cultured Club’ ….subtitle ‘Fabulous Funky Fermentation Recipes’  by Derbhla Reynolds.  To make my first batch of probiotic fizzy lemonade I just followed Derbhla’s video instructions on Instagram.  There are a couple of video posts dated around end of March 2021 on how to make Lemonade from ‘Ginger Bug’.  There is also a recipe in the book but it is so much easier to follow a visual when you are starting something new.  The ginger bug is like a little production factory of beneficial yeasts and bacteria.  When the fermentation process is established it provides a starter culture added to other ingredients to make a fizzy probiotic drink.  The ginger bug liquid acts in a similar way to a ‘starter dough’ or ‘yeast’ that is added to a bread recipe.

I have to say I am in love with making my own summer fizzy drinks now.  I have tried lemon flavour on its own.  Love it!  I have tried orange flavour on its own.  I’m not so keen on this, it just doesn’t have the same kick [thirst quenching bite] that the lemon has.  However, my favourite combination so far is lemon and lime.  It is simply delicious.  I can hardly stop myself drinking the whole lot once I start.

There are two components to making your probiotic fizzy drink.  The first is making the ‘Ginger Bug’ and the second is making the fizzy drink, we’ll say lemonade, but you can experiment with any flavour you like.

Making the ‘Ginger Bug’

Please note that you only need to make this once after which you just keep it alive.  I’ll explain how further down.

You will need:

  • Organic root ginger and root turmeric  –  1 or 2 stems of each
  • Sugar
  • Filtered water
  • A big enough glass jar with a lid [that would hold approx. 1 litre]

Why organic?  I haven’t tried non-organic so I can’t say for sure, but many of the commenters on the related Instagram post said their attempts using supermarket root ginger and turmeric didn’t produce results and the advice was to use organic.  Perhaps the chemicals used in non-organic doesn’t allow for the same beneficial microflora to grown on the food and subsequently in your ‘ginger bug’ mix.  I bought mine at ‘The Green Door Pantry’ a farmers market in Dublin which sells fresh organic produce.

What to do:

Step 1:  Cut the root ginger and turmeric into small chunks and place them in the glass jar.  Make sure that the jar has been thoroughly cleaned and sterilized (especially if it is a food jar that is being re-used).  Next add the filtered water leaving a good inch or two of space at the top.  Add 1 tablespoon of sugar.  The sugar can be white or brown.  I tend to use brown because that is what I usually buy.  Stir it well.

Step 2:  For the first 24 hours leave the lid off the jar.  In order for the mixture to interact with the microorganisms in the atmosphere you will need to place it outdoors, if possible.  I covered mine with a Lidl mesh bag to keep out anything that wasn’t ‘micro’ e.g. flies etc.   [After this initial ‘lid off’ 24 hours, the lid will always be closed on the jar, except when you are feeding or burping the mixture].

Step 3:  Feeding the ‘ginger bug’ initially.  Add 1 tablespoon of sugar.  Empty a little of the liquid off and add a little bit of fresh water.   Repeat this for the next 3 days.  The fermentation process is underway.  On the 4th day your ginger bug should be ready for use to make lemonade.

Making the Lemonade

You will need:

  • A separate glass bottle [you can use an old wine bottle with a screw top]
  • Ginger bug starter liquid 
  • Sugar
  • Lemons / Limes  (I find the juice of 3 in total is enough to add to make a pint of liquid)
  • Filtered water

I use measuring spoons for the ginger bug liquid and sugar, but the amount of juice from the fruit doesn’t have to be exact.  You could add 100ml or more.  You can adjust this to suit your own taste.  Derbhla’s instructions says to add 200ml but it’s up to you!!

Ingredients:

  • 4 tablespoons of the ginger bug solution
  • 4 tablespoons of sugar
  • 100-200ml  of fresh squeezed lemon/lime (or other flavour)
  • Filtered water [Enough to fill the rest of the bottle to about 1 to 1½ inches below the neck]

What to do:

You can directly use the glass bottle to mix.  If so, you may need a plastic funnel otherwise it might get messy.  I use a separate plastic pouring jug to mix and then add the mixture to the bottle, before adding the water.

Scoop out 4 tablespoons of the ginger bug syrup from the jar (the ginger and turmeric solids remains in the jar).  Add 4 tablespoons of sugar.  Add your 100-200ml of freshly squeezed juice.  Mix.  (Add this mix to the bottle now if you are using the jug).  Now fill the bottle up to no more than 1 to 1½ inches from the neck with filtered water.  Put the cap on and give it a good shake up and down to mix it well.

Leave your lemonade to stand for 3 days at room temperature.  The warmer the temperature the quicker it will ferment.  More fermentation equals more fizz.   After 3 days have a little taste to sample it.  If it is fizzy enough for your liking you can now put it in the fridge to chill.  Once chilled it is ready to use and enjoy.  Otherwise, you can leave it to ferment for another couple of days and then refrigerate it.

‘Ginger bug’ maintenance

Okay …. don’t panic, it really is NO big deal.   Feeding and temperature are key factors in keeping your ‘ginger bug factory’ alive and ready for lemonade production.

Now that your ginger bug is established,  feeding it is just a simple matter of adding one spoon of sugar, emptying off a little of the liquid and replacing it with a little fresh filtered water.  That’s it!!

You will notice when you add the sugar the ginger bug fizzes up before your eyes.

If your ‘ginger bug’ is sitting with it’s lid on at room temperature 20°C, or warmer,  fermentation will happen.  If that is the case you may need to ‘pop’ or ‘burp’ it once a day.  My ‘ginger bug’ is in a flip top jar [photo above].  I just flip the lid open to release the gas.  It makes a sort of popping sound, similar to when you open a bottle of fizzy drink.  Close it again straight away.  Warning:  Due to carbonation, pressure can build up in the closed jar over a few days and result in an almighty pop when you open the lid or, worse case scenario if you have left it much longer, the jar may explode!!!  So, if in doubt place the jar in the fridge until you plan on using it again.  The cold temperature slows down the fermentation process completely.

For example…. if you only want to make one bottle of lemonade per week and you fear you might not remember to ‘burp’ the ginger bug, OR, if you are going away for a few days or weeks, the best thing to do is to simply place the jar of ‘ginger bug’ in the fridge.

To start up fermentation again, take the ginger bug out of the fridge the night before or early on the day you want to use it again, letting it reach room temperature for at least a few hours before using it.  When you have taken out your starter liquid to make the next bottle(s) of lemonade, remember to feed it again (one spoon of sugar, remove some liquid and top up with fresh water).

Why bother making your own?

For one thing it is just so delicious.  It is made with natural fresh healthy ingredients.  What about the sugar??  The sugar is NOT for you it is what feeds the friendly yeasts and bacteria.  They get the sugar and we get to enjoy the by-product – a probiotic drink!!  That means it is full of beneficial, gut friendly bacteria.  Without going into too much detail, it contains many and varied strains of friendly bacteria including lactobacillus which has many health benefits.

Comparing this drink to a shop bought fizzy lemonade which contains all sort of sugars and chemicals and which might at best be ‘thirst quenching’, but is definitely not health promoting.

More than 2000 years ago the father of modern medicine ‘Hippocrates’ suggested that all diseases begin in the gut.  We now know that 70-80% of our immune system lies directly behind the gut wall.  Increasing the amount of friendly microbes you consume in your diet is key to crowding out pathogens (harmful, disease producing microbes) and is one of the best ways to support your gut, brain and immune health.

It is now widely accepted that adequate beneficial bacteria act as immune modulators.  This means that they are instrumental in regulating how our immune system responds when it encounters harmful (pathogenic) bacteria, viruses, fungi and parasites (microbes).  A modulated immune system responds appropriately, neither over or under reacting to a threat.  This ‘appropriate’ balanced response is when the immune system is working at its best.

Not to mention that this is a really, really cheap and tasty way to enjoy homemade lemonade while at the same time benefiting from the probiotics it contains.

I hope you will give it a go and enjoy the fruits of your labour.

Reference:

Instagram @theculturedclub

The Cultured Club’ ….subtitle ‘Fabulous Funky Fermentation Recipes’  by Derbhla Reynolds.

Shamrock Guac!

On By AnneIn Food as Medicine, RecipesLeave a comment
Holy Guacamole! 

Its green and it’s packed full of goodness, so its the perfect dish to celebrate St. Patrick’s Day!  Guacamole has its origins with the Aztec’s of Mexico.  By most accounts, the ancient version of the dish was originally made with mashed avocados, chili peppers, tomatoes, white onions and salt.  Not that much has changed but there are more versions available today.  My recipe for guacamole is at the bottom of this post.

Guacamole is comprised mainly of avocados which are ranked as one of the top five healthiest foods in the world.  Although avocado is actually a fruit, it is great in both sweet and savoury dishes.  Its ‘superfood’ status has been cast into the shadows for years while low fat diets have been promoted in the media as a healthier option.  But, avocados are high in monounsaturated fatty acids [MUFA] that are critical for health and deliver many health benefits.

A food qualifies as a ‘superfood’ based on the amount of beneficial nutrients it contains and avocados are packed full of nutrients that promote many health benefits.  Even the perceived downside of it being a ‘high fat’ food does not warrant leaving it on the supermarket shelf.  These are healthy fats that actually help you absorb the other nutrients the fruit contains.

100g of avocado contains between 10-26% RDA [recommended daily allowance] of Vitamin E, B6, B5, Potassium [more than bananas], Vitamin C, Folate and Vitamin K.  It contains smaller amounts of magnesium, manganese, copper, iron, zinc, Vitamin B1, B2 and B3.  160 calories, 2 grams of protein, 15 grams of healthy fat, 9 grams of carbohydrates, 7 of which is fibre.  No cholesterol or sodium.   The fatty acids are oleic acid, a monounsaturated fat like that in olive oil.  These fats help with absorption of fat soluble vitamins and antioxidants.  Speaking of antioxidants, avocados contain carotenoids including lutein and zeaxanthin.

Here are just some of the health benefits of consuming nutrient dense avocados:

Improved heart health:  By balancing blood lipids with high monounsaturated fatty acids [oleic acids].  Vitamin K helps with circulation and fibre, magnesium and potassium are shown to reduce blood pressure.

Healthy skin and eyes:  Again the healthy fats lubricate and nourish the skin from the inside out.  The carotenoids including lutein and zeaxanthin are very beneficial for eye health.  Avocados are anti-aging.

Helps weight loss: Yes, you heard it right!  Diets that are lower in carbohydrates (especially glycaemic loaded foods like refined carbs) and higher in healthy fats, are known to accelerate weight loss.  So, if you are looking to lose weight fast, eat more avocados and less white refined carbs. Also, fats are more filling and increase satiety hormones that help you eat less overall.

Improved digestive health: Avocados are rich in fibre that feed your beneficial gut bacteria and bulk up the stool.  This makes for easier transit through the colon helping the body remove waste and toxins.

Protection from diabetes: Avocados are rich in MUFAs that promote healthy blood lipid profiles, improve insulin sensitivity and regulate blood glucose levels.   MUFA dense foods can help decrease glucose and insulin concentrations for hours compared with carbohydrate rich foods.

Better mood and balanced hormones: Because various neurotransmitters and hormones are made in the body from fatty acids in the diet, you will automatically benefit these systems when you eat enough healthy fats.  Considering 60% of our brain is made up of fat, it is not surprising that healthy fats are good for brain function, mood and memory.

The following guacamole recipe serves 4 and is gluten free, dairy free and vegetarian.  It’s just like they serve it in Mexico.  It works well as a side dish or with crudities or oat cakes.  Once made it will keep in the fridge in an airtight jar or container.  Just pour a thin layer of water over the top, then put the lid on and pop it in the fridge – this will stop it browning.  When serving, drain off as much of the water as you can, give it a good mix and it will be as good as new.

Guacamole

Source: Google Images

Ingredients:

  • 2 large ripe avocados
  • ¼ large red onion, diced
  • 10g (¼ oz) fresh coriander finely chopped
  • 2 garlic cloves, minced
  • Juice of 1 lime
  • Coarse salt and pepper

Method:

Cut the avocados in half, remove the pit, scoop the flesh from the skin and add it to a large bowl.  Add in the onion, coriander, garlic, lime juice and a good pinch of coarse salt and pepper.

Mash everything together with a fork so it is chunky / smooth to your liking.  You can also use a blender.  Taste and add more salt, pepper or lime to your liking.

Serve straight away or store as suggested above.

Have a Happy and Healthy St. Patrick’s Day 🙂

© Limelight Nutrtion 2019

Banana Oat Snack Bars

On By AnneIn RecipesLeave a comment

Wait… don’t throw out those spotty bananas.  Here’s a recipe I often use to make these delicious and filling seed/nut bars.  It is so quick and easy to put together.  If you’re someone that skips breakfast at home because your morning schedule is hectic then these are perfect to transport and eat when you can eventually take five!  Also ideal for a mid-morning or afternoon snack or the kiddies school lunchbox.

Nuts and seeds are so full of essential minerals but we are often low on ideas of how to include them in the diet.  The sweetness and moisture of these bars comes from the ripe bananas, maple syrup and dates.  These increase the glycaemic load [GL], so don’t go overboard, it’s still a sweet treat!!  However, the 183 calories per bar are not ’empty calories’, they’re packed with healthy nutrients.

One bar gives you 8% of your recommended daily intake [RDI] of sugar and 10% RDI of fibre which will help dull down that sugar spike.  The cinnamon will also help balance blood sugar.  High in natural polyunsaturated fats including 25% RDI of Omega 3.  High in essential minerals and trace minerals especially manganese at 44% RDI.  Manganese is an important trace mineral needed for many vital functions, including nutrient absorption, production of digestive enzymes, bone development and immune-system defenses.  You are also getting Vitamin E, some of the B vitamins including a high amount of B5 to keep you calm, and the amino acid ‘tryptophan’ at 129mg per 100g to help regulate mood, sleep and hormone balance.   Well worth the 10 minutes it might take to mix it up – ready for the oven.

The great thing about this recipe is that most of the ingredients have a long shelf life making it easy to include as one of your regular bakes.

Recipe

Source:   Eat Your Greens.com

180g rolled oats (use gluten free oats for ‘gluten free’)
50g sunflower seeds
50g pumpkin seeds
35g almonds, roughly chopped
35g walnuts, roughly chopped
45g pitted dates, chopped
3 small or 2 large ripe bananas
1 teaspoon vanilla extract (or 1 tablespoon of Maple Syrup)
1/2 teaspoon salt
1 teaspoon cinnamon
Butter or coconut oil, for greasing baking tray

Method

Preheat oven to 350°F / 180° C or 160° C (Fan).  Grease the bottom and sides of the baking tray or line it with greaseproof paper.

In a large bowl, combine the oats, seeds, nuts and dried fruit.  Place the bananas, vanilla or maple syrup, salt and cinnamon in the bowl of a small food processor or blender and process until smooth. This can also be done without a blender. Pour the banana puree over the oat mixture and stir until all the dry ingredients are evenly moist.  Press mixture evenly into the bottom of the pan.

Bake for 30 minutes, until firm and lightly browned on the edges.  Let cool completely and cut into 12 bars.  You can store them in an airtight container for a couple days.  They will keep in the fridge for a week or more.  You can also wrap them individually and place them in a freezer bag or container and freeze them for up to 3 months.

You can really enjoy this ‘sweet treat’ knowing your body is getting the nutrients it needs to stay healthy 🙂   Oh…. and they really do taste Yum!

Recipe adapted from 'Eat Your Greens - Nut & Seed Banana Oat Bars' 2013