Monthly Archives: July 2015

How to make chia eggs (and what to do with them)

If you are allergic or intolerant to eggs, chances are you’ve been missing out on some of your favourite dishes.

Fortunately, nature has provided a workaround in the form of chia and flax seeds. Once soaked, these seeds become gelatinous – similar to egg white. This means that they are a good substitute in recipes which need eggs to bind ingredients together.

Now, it is important to know that chia or flax eggs will not always work in all traditional baking recipes like sponges or custards. They are a decent stand-in, but cannot completely fill all the roles of the egg.

Ground chia and flax seeds are useful alternatives for those following a gluten or grain-free diet as they can be used to substitute traditional foods that ‘hold’ ingredients together. For example:

  • Thickening sauces and gravies instead of wheat or corn flour
  • Making grain free crackers (their gelatinous consistency when soaked holds ingredients together, much like psyllium husk)
  • A substitute for breadcrumbs in meatballs or fishcakes
  • Chia puddings (chia seeds only)

I’ve included a list of chia-egg recipes from around the internet (and my own blog) below the tutorial. I recommend trying a recipe you feel most comfortable with and be open to experimentation.

STEP 1: Choose your seeds: 1 tablespoon for 1 egg. You can use whole or ground chia seeds, but flax seeds must be ground.

Seeds

 

STEP 2: Soak for five minutes. 3 tablespoons water to 1 tablespoon seeds. Soaking seeds

 

STEP 3: Get cooking. Your egg substitutes are now ready to be added to your recipe. 3 Soaked seeds

 

Recipes using chia or flax eggs

Egg-free Banana Bread

Cherry Coconut Chia Pudding

Black Bean Chocolate Cookies

Walnut and Date Cookies

Egg-free Almond Pancakes

 

 

 

 

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Coconut chia pudding with cherries

Cherry Coconut Chia Pudding (dairy-free, gluten-free, paleo, vegan)

Cherries are currently in season in Europe and I get a little over-enthusiastic about them every year. Growing up in South Africa in the 80’s and 90’s, only glace cherries were available. Once I moved to Europe and experienced fresh cherries for the first time I was hooked!

Cherries are as versatile as they are delicious – their sweet, but complex flavour lends them to all types of dishes, sweet and savoury. And, of course, they are full of goodness, bursting with nutrients!

Broadly, there are two types of cherries: sweet and sour. It’s the sweet ones we see on our supermarket shelves and the sour ones tend to be used for juices etc. Both are full of nutrients, however the sour cherries, appear to have a slightly higher concentration of vitamin C and some phytochemicals.

Three Cheers for Cherries

These vibrant berries are well known for their vitamin C and fibre content, but the real potent, health-giving properties appear to come from their rich abundance of antioxidants.

Antioxidants are molecules that inhibit the oxidation of other molecules. Think of how lemon juice prevents apples from going brown – that’s the antioxidant in the lemon juice preventing the air from oxidising the apple flesh. We need the same process to happen in our bodies, so it is important to eat foods rich in antioxidants.

Antioxidants are measured by their ORAC (oxygen radical absorbance capacity) score – the higher the better. 1 cup of sweet cherries has a score of 4,873 while a medium banana has a score of 650. You can read more about oxidation and antioxidants in this post.

Cherries are full of anthocyanins, a type of flavonoid with strong antioxidant potential. Flavonoids are being researched in relation to numerous health conditions, including cancer. According to the American Institute for Cancer Research, in laboratory studies, ‘anthocyanins inhibit the growth of cancer cells and stimulate their self-destruction, without affecting healthy cells. These compounds also show anti-inflammatory and strong antioxidant effects1.

When it comes to cherries in particular, studies have shown that they can be helpful for three common ailments:

  1. Arthritis: Arthritis is an inflammatory condition affecting the joints. It can be painful and debilitating, and affects around 400,000 people in the UK. Cherries appear to help symptoms of arthritis due to the anti-inflammatory properties of the anthocyanins.
  2. Gout: Gout is a type of arthritis caused by excess uric acid in the bloodstream. This can result extremely painful inflammatory arthritis if the uric acid crystallises in joints. Joints of the foot, knee, hand and wrist – especially the big toe are most affected. Studies have shown that cherries can lower uric acid in the bloodstream and could reduce gout attacks by 35%.
  3. Insomnia: Insomnia needs no introduction – most people have experienced it at some point, and some suffer from chronic inability to get a good night’s sleep. The hormone melatonin regulates our circadian rhythm, allowing for a restful sleep. However, things like bright lights, poor diet, jet lag and device screens can interfere with melatonin balance. Cherries are one of the few food sources of melatonin, so including them in your diet may help improve your ability to fall asleep and stay asleep.

C4: Cherries, Coconut, Chia and Cocoa

This recipe features four powerful foods, each providing nourishment for your body: cherries, coconut, chia and cocoa.

You now know all about cherries and you can read more about chia in this post. Chia seeds form the basis of this dish and the dairy-free coconut milk binds all the lovely flavours together in a creamy ‘mousse’. You can substitute the coconut milk for almond milk or water if you like, but I recommend the coconut milk for its good fats and the level of satiety it brings to a breakfast dish.

Cocoa is a great source of iron and magnesium as well as the powerful flavanol antioxidant. Everyone knows that cherries and chocolate are best friends, however, the chocolate is optional in this recipe. If you want a fruitier flavour, feel free to leave out the cocoa powder.

Chia pudding with cherries and coconut

Pudding for Breakfast   

So, if you are looking for fresh breakfast ideas, then this is one to try. If you’ve never tasted chia pudding before, then expect something between that is rice pudding and chocolate mousse in texture. I like to grind the chia seeds for a smoother pudding, but some do prefer the texture of the whole seeds (more rice pudding than mousse!).

I also think that it’s important to try and get a bit of crunch into the final product. I use fresh shaved coconut and fresh fruit, but dessicated coconut, nuts and/or seeds will do.

The good news is that you can make this pudding with other berries too (try blueberry or raspberry). If cherries are out of season, 30-40ml of CherryActive* concentrate will give you the cherry flavour with most of the nutritional benefits. You should be able to pick it up at your local health store in the UK and ROI and, I believe, they do have stockists in South Africa, Australia and parts of Asia.

 

CHERRY COCONUT CHIA (CHOCOLATE) PUDDING

Serves 2 for breakfast and 3-4 for dessert/snack

Ingredients

  • 2 cups whole fresh cherries (or 30-40ml cherry juice concentrate)
  • 1 can full fat coconut milk
  • 1/3 cup chia seeds
  • 2/3 cup cocoa powder (optional)

For serving:

  • Fresh cherries
  • Shaved fresh coconut, toasted

Method

  1. Put the chia seeds into a coffee/spice grinder and grind into a powder. This step is optional – you can use whole chia seeds.
  2. Remove the stalks and stones from the cherries and place into a liquidiser or food processor with the other ingredients. Blend until combined. You can also use a hand-held stick blender.
  3. Scrape the mixture into a container or individual bowls/glasses, cover and refrigerate for at least three hours or overnight. Store in an airtight container for a breakfast or snack on the go.
  4. Serve with fresh cherries and toasted coconut shavings (or anything else that gives it a crunch: toasted and chopped nuts, muesli or seeds).

Cherry and chia pudding to go

*This post is not sponsored by CherryActive, nor am I affiliated with them. I have personally tried and tested the product and I think that it is a viable alternative if fresh cherries aren’t available.

 

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Beetroot Risotto with Walnuts and Goat’s Cheese (vegetarian, gluten-free)

Beetroot is just coming into season in Europe and this recipe is a perfect for the not-so-hot summer we are experiencing in Ireland.

Risotto’s make brilliant meals – they are extremely versatile and the saviour of those looking for gluten-free options on menus. They can be warming in winter and crisp and cheerful in summer. This recipe would work well across the seasons, so give it a try this month and save it up for those winter days when you need a bit of bright pink cheeriness in your life.

Beetroot Benefits

I’ve written about beetroot before, but as a reminder, here are 8 health benefits of eating this beautiful root:

  1. Beetroot may help lower blood pressure. It is rich in nitrates, which convert to nitric oxide, a chemical thought to lower blood pressure.
  2. Beetroot is high in fibre. This helps keep your digestive and immune systems in good nick.
  3. Beetroot is high in folate, which makes it a must for ladies who are pregnant or looking to conceive.
  4. Beetroot is a brilliant source of vitamin C – eat plenty to keep your skin healthy and your immune system supported.
  5. Beetroot is a great source of the minerals potassium, magnesium and iron.
  6. Beetroot is also a source of phytosterols – the compounds that help reduce ‘bad’ LDL cholesterol.
  7. Beetroot contains betaine, which protects cells from environmental damage. Betaine has been associated with lower levels of several inflammatory markers, including C reactive protein, interleukin-6, and tumor necrosis factor alpha.
  8. Beetroot is great for liver health. The betalain pigments in beetroot support your body’s Phase 2 detoxification process.

Beetroot risotto

The Whole Package

The health benefits of this recipe are pretty good, but that’s just the cherry on top. The flavours of the beetroot, walnut and goats cheese are lovely together, and the rocket adds a kick of peppery freshness to offset the earthiness of the other ingredients. A bowl of this risotto is a real treat that happens to be good for you. It’s also quite pretty (I think) and is relatively easy on the pocket.

So, banish the beige and add a bit of flair to your dinner table this week.

Serves 4

Ingredients

  • 1 litre (1¾pints) vegetable or chicken stock
  • ½ cup walnuts
  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 250g (8oz) risotto rice
  • 125ml (3 ½ fl oz) white wine (optional)
  • 300g (11oz) fresh beetroot, peeled and grated
  • 1 garlic clove, crushed
  • Salt and pepper, to taste
  • 50g (2oz) butter*
  • 50g rindless goat’s cheese*
  • Rocket leaves, to serve

Method

  1. Bring the stock to the boil in a saucepan, then turn the heat right down until barely simmering.
  2. While the stock is heating, toast the walnuts in a frying pan over a medium heat. Be careful not to burn them. Remove from the heat and set aside.
  3. In a medium-sized saucepan, heat the olive oil and gently sauté the onions.
  4. Add the rice and stir until well coated.
  5. Add the wine, or if not using, a ladle of stock. Stir until the liquid has been absorbed.
  6. Continue to add ladleful’s of stock, one at a time, stirring continuously.
  7. After three ladles, add the grated beetroot and garlic and stir well.
  8. Continue to add the stock in batches and stir until the rice is cooked, but still firm.
  9. Once the rice is cooked, stir in the butter and season to taste with salt and pepper.
  10. Serve in individual bowls and top with crumbled goat’s cheese, the toasted walnuts and a handful of rocket leaves.

* If you are looking for a dairy-free option, swap the butter for 3 tbs olive oil and omit the cheese (although some with cow’s milk intolerance can manage goat’s milk).

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Fruits and vegetables on rustic background

Can food help balance teenage hormones?

This month I am launching a special clinic for adolescent girls, and I want to explain why.

I believe that everyone, in any age group and of any gender, can benefit from enhancing their diets to include whole, fresh, health-promoting foods. But I strongly believe that adolescent girls are one of the groups that can benefit the most.

From the onset of puberty, a woman’s body undergoes tremendous changes. Some girls sail through this period without a bother, but for others it can be a tricky time. As someone who has experienced some of the less pleasant side-effects of maturing into a woman, I know first-hand how it feels and, how what you eat can have an enormous effect on mitigating the hormonal storm going on in our bodies.

For both males and females, the onset of puberty is signalled by the release of sex hormones testosterone and oestrodiol. These hormones introduce changes to the body and manifest as physical changes and growth, behavioural changes and psychosocial changes

As a person matures, so their bodies require specific nutrients to ensure that growth and development take place properly. For that reason alone, it is important to eat a balanced diet, but teenage years often throw other challenges into the mix: acne, menstrual pain or irregularity and fluctuating moods. It is unclear why some suffer from hormone imbalance more than others.

There are a handful of medications used to treat female teenage problems, including antibiotics, oral contraceptive pills and isotretinoin (Roaccutane). While these are effective for some, all come with a list of side-effects ranging from nutritional deficiencies and thrush to more severe issues such as birth defects and liver problems.

Apple in waterCan a natural approach compete?

Natural methodologies generally look to address the underlying imbalance causing the complaint, and look to restore the body’s homeostasis, rather than treat symptoms. When it comes to hormone-related issues, a nutritional therapist will work on a number of systems, including:

  • The digestive system: ensuring used hormones are promptly excreted and that there is the right balance of good bacteria in your gut. It’s also important to establish whether you are properly absorbing nutrients from the food you eat;
  • The liver: ensuring that you have the right vitamins, minerals and other co-factors for optimal detoxification and hormone metabolism;
  • The nervous system: for many, acne flares up during stressful periods;
  • The endocrine system: this is the system responsible for manufacturing hormones. Proteins, fats and other nutrients are required for proper hormone development.

The good news is that nourishing your body with clean, whole foods is an effective way to get the hormones in balance. Nature provides its own dispensary of nutrients that ensure that the systems above are operating effectively.

How long will it take?

For many health conditions, people are often looking for a quick fix – prompt relief from their symptoms. This is completely understandable. For the most part, pharmaceutical drugs are able to deliver quick results as they often target the symptom, not the cause.

However, in the case of balancing hormones, especially associated skin conditions, even pharmaceutical interventions could take a minimum of three months to see results. When it comes to the pill, many are advised to stay on it long-term (as ceasing results in the reoccurrence of symptoms) and Roaccutane treatment generally lasts 8-10 months.

A natural approach, can also take 3-6 months to show results, but the upside is that the root cause is addressed, meaning reoccurrence is less likely.

Berries for hormone balancing

Getting started

Everyone is different and has a unique set of health requirements, but these five food heroes are a must for getting those hormones into balance:

  1. Water. Sounds obvious, but without it you will struggle to eliminate built up internal and external toxins.
  2. Good fats. Did you know that hormones are made from cholesterol? Good fats are essential for the manufacture of hormones and some, like omega 3’s, are anti-inflammatory. Avocados, oily fish, nuts and seeds all provide excellent sources of good fats.
  3. Berries. Brightly coloured fruits and vegetables, especially berries, contain high amounts of antioxidants which are anti-inflammatory.
  4. Broccoli. Perhaps not as glamorous as cherries or avocados, but broccoli and related vegetables (cauliflower, turnips and kale) are the go-to foods for hormone balancing due to their powerful liver-supporting compounds.
  5. Flax seeds. These lovely little seeds work in a number of ways to help bring hormones into balance. They provide fibre for good digestive health, omega 3’s and important polyphenols, called lignans.

Blossom, for adolescent girls

Natural Teenage Health

So, my new clinic for teenage girls is up and running. First and foremost, I would like to help young ladies take control of their health by educating them on how diet (good and bad) and small lifestyle changes can impact their overall wellbeing.

Established dietary guidelines already exist for women going through menopause, so it makes sense that young women are also eating correctly for their life stage.

This is not about going against conventional treatments. It’s about trying an approach that has the fewest side effects and long-term results.

At the very least, a focus on fresh, whole foods will never do you or your health any harm!

Drop me a line if you have any questions or would like some more information.

 

 

 

 

 

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