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Posts Tagged ‘weight management’

Date Brownies

These are delicious alternative to high sugar brownies in shops. Dates are the only sweetener in them, They are particularly good because even though they are a fruit sugar they contain a lot of soluble fibre and this helps slow the release of glucose and keep blood sugar stable. Soluble fibre also slows the absorption of cholesterol, and helps make soft healthy stools causing less the irritation that insoluble fibre may cause.

Dates can be used as a snack as they increase the feeling of satiety, which may help to suppress appetite, so help in weight loss if eaten in moderation. These are a great treat for kids as they contain many nutrients and are high in protein.

Dates also contain B Vitamins, Potassium, iron, manganese, magnesium and phosphorus. The high mineral content makes it an ideal food to make treats that can replace the empty sugar products that are given to so many children and the ones that people reach for in the afternoon when they experience a dip in energy.

They are also high in antioxidants and can be disease protective as they protect against damaged fats.

Examples to buy:

http://www.healthysupplies.co.uk/organic-dates-sussex-wholefoods.html

http://www.crazyjack.co.uk/product/id/4#

Many super markets and health stores sell great products – always check ingredients that there is no added sugar or vegetable oil and avoid dates with added sugar.

Recipe

100grams of soft Goat’s butter

100grams of pitted soft organic dates

3 x organic eggs

2-3 x cups of whole grain spelt flour (I use Doves Farm or Sharpham Park)

3 x teaspoons of cinnamon

1 pinch of Baking powder

Place butter and dates in a food processor or use hand blender to make smooth (or you will need to chop finely and mix into the butter by hand)

Add the eggs and blend, add all the flour, cinnamon and baking powder mix in.

Place in a small shallow butter baking tin (about 10” x 6” and approx 1.5-2” deep)

Cook in a pre-heated oven at 160 degrees for 20 minutes, or until browned slightly and firm)

You can replace Spelt flour for gluten-free flour if you are avoiding all gluten.

 

 

 

 

 

 

 

 

 

Dates are high in fruit sugar so should be avoided if you have a Candida
overgrowth or are on a sugar-free diet.

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What can you make for lunch when you have two guests that are expecting something delicious but at the same time ridiculously healthy? Is there indeed such a thing?

If you know what to buy and how to cook it, there are many such lunches. Most of the people I talk to and pretty much ALL of my clients want Easy to Make meals. There just isn’t the desire to slave over a stove anymore unless you are cooking to show off, or perhaps Sunday Roast (Which I find well worth slaving over due to the endless praise I get from my 10 year old gravy monster)

I made this lunch for two friends that are both on a quest to get better health, and it will fit into my beautiful skin recipes simply because it is filled with all the right ingredients to support skin health (and in doing so will support many other functions in the body)

It was a great success and now I am sharing it with you.

Wild Salmon with Black Rice and Sesame

 

 

 

 

 

 

 

 

Serves 3/4

Ingredients

  • 200grams wild easy cook or black rice (See previous blog re nutritional)
  • 240grams of Wild Salmon (important for extra taste, more Omega3 content) Approx 2 fillets
  • shiitake mushrooms (fresh) – whole pack or 140grams (can use dried ones) – chopped or sliced
  • Any green leaf vegetable you have in fridge – a few chopped handfuls (spinach, kale, spring greens, carvelo nero, bok choi or green beans)
  • Fresh ginger – approx 1 inch – chopped finely
  • Sesame seeds (not toasted) – 3-4 teaspoons
  • Parsley – Handful chopped
  • Fresh red chilli – de-seeded and chopped
  • 2 x spring onions
  • Toasted sesame oil
  • Tamari sauce
  • 1 cup of water

Directions

Steam of bake the salmon at around 160 degrees (to not damage the precious fats) when cooled remove any skin or bones and flake the fillets.

Cook the rice (as pack instructions) – if it’s easy cook it will be around 10- 15 minutes if black rice it will be 30 minutes at least. You can pre-cook this and keep it in the fridge.

In a large flat pan place half a cup of water place on the heat (watch this carefully as water will brown the foods quickly if allowed to dry out) when hot add the ginger and a splash of tamari, add shiitake mushrooms and cook until soft, lower the heat and add sesame oil, add the flaked salmon and another splash of tamari. You will need to keep adding water so it does not dry out and brown after a minute or so add the cooked rice keep stirring nothing should be over cooking or getting brown. Add freshly chopped parsley, chilli, sesame seeds, chopped greens (these should not spend much time cooking- 1 minute) Turn off the heat and add a little more sesame oil and finely chopped spring onions. It’s ready to serve – once in the dishes sprinkle with sesame seeds.

Keeping the cost down

To reduce the cost of this dish but keep it delicious, use just one fillet of salmon, half a pack of shiitake mushrooms, a larger amount of greens, replace black rice with red rice and use a pinch of cayenne pepper instead of fresh chilli, and olive oil instead of sesame oil. It will still be delicious and healthy, but with slight different flavours.

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