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Warm your belly with these delectable broths

Broth and stock are both flavourful liquids used in many dishes. Drinking bone broth regularly can help to improve gut health, joint health, wound healing and strengthen immunity

Make some flavourful nutrient-based liquid today with these easy recipes.

Healing chicken broth

Ingredients

  • 6-8 chicken wings (or 2-3 legs)
  • 8 cups of water
  • 1 onion, roughly chopped
  • 3 carrots (big), roughly chopped
  • 5 celery stalks roughly chopped
  • 4 cloves of garlic, unpeeled, cut once
  • 2 cm of ginger, roughly chopped
  • 2 handful of your favourite herbs (parsley/mint/coriander/thyme)
  • 1 tbsp apple cider vinegar
  • ½ tsp of salt
  • Optional: 3 bay leaves, whole

Method

  • Add all ingredients in one pot and slowly cook for 4-5 hours or overnight.
  • Take out the bones and meat. (You can use the meat with fresh veggies, 1 cup of the broth and water to make your own chicken soup.)
  • Put the stock through a sieve.
  • Store and use.
  • Keep the excess broth up to 4 days in the fridge and up to 3 weeks in the freezer.
  • When using chicken broth in recipes, make sure to skim off the fat layer.

Pot vegetable broth

  • 1 tbsp avocado or coconut oil
  • 1 medium onion (with skins, finely chopped)
  • 4 cloves garlic (with skins, finely chopped, or use garlic-infused olive oil)
  • 4 medium carrots (with skins, finely chopped)
  • 4 stalks celery (finely chopped)
  • 1-2 tsp each salt and black pepper (plus more to taste)
  • 9-10 cups water
  • 1 cup chopped greens (kale, spinach leaves, etc.)
  • ½ cup chopped fresh parsley
  • 1 small handful fresh thyme
  • 1 small handful fresh rosemary
  • 2 whole bay leaves
  • 4-5 tbsp tomato paste

Method

  • Heat a large pot over medium heat. Add oil, onion, garlic, carrots, and celery. Add ½ teaspoon each sea salt and black pepper and stir to coat. SautĂ© for about 5 minutes or until softened and slightly browned, stirring often.
  • Add water, greens, parsley, thyme, rosemary, bay leaves, and another ½ teaspoon sea salt and black pepper and increase heat to medium-high until the mixture comes to a boil. Once boiling, reduce heat to a simmer and add tomato paste. Stir to combine and loosely cover.
  • Continue cooking for at least 30 minutes, preferably 45 minutes to an hour. The flavour will deepen the longer it cooks.
  • Just before you’re done cooking, taste and adjust flavour as needed.
  • Let cool slightly before pouring over a strainer into another pot. Then divide between glass mason jars.
  • Let cool completely before sealing. Store in the fridge up to 5 days or in the freezer up to a month. Perfect for use in soups, recipes, gravy, and more.

Beef bone broth

  • 500g bone-in beef short rib
  • 1kg beef shank or oxtail
  • 1kg beef knucklebones or neck bones, or a combination of both
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp tomato paste
  • ÂĽ cup apple cider vinegar
  • 3 carrots, peeled and coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 2 onions, halved and peeled
  • 1 can tomatoes (they can be whole, peeled or diced)
  • 1 head garlic, excess skins removed, top chopped off to expose the cloves
  • 2 bay leaves
  • 1 bunch fresh flat-leaf parsley
  • ½ bunch fresh thyme
  • 8g dried mushrooms
  • 1 tbsp black peppercorns

Method

  • Heat oven to 180 °C. Place meat and bones in a roasting pan or on a large rimmed baking sheet.
  • Drizzle with olive oil, turning to coat, then brush all over with tomato paste. Roast until browned for 30 to 35 minutes. They don’t need to cook all the way through but to just develop some colour.
  • Put roasted meat and bones in a pot and add vinegar and enough cold water to cover. Bring to a boil, then reduce to a low simmer, uncovered, for 2 to 3 hours. While simmering, occasionally skim fat and foam from the top using a ladle.
  • Add all the remaining ingredients. Continue to simmer, uncovered, for a minimum of 3 hours. If using knucklebones, simmer overnight, 9 to 15 hours, so the knucklebones have enough time to break down.
  • Remove meat and bones; reserve meat for another use (like soup). Pour broth through a fine-mesh strainer into a large heatproof bowl. Once the broth has cooled, store in the fridge in an airtight container.

References:

Sugar vs. fat – which is worse for your health?

While doing your grocery shopping rounds you’re bound to come across an endless array of suspicious “healthy” foods. These foods have “fat-free” or “reduced fat” label, but did you know that they may actually do more harm than good?

Low-fat foods are usually chockfull with preservatives, additives, and extra sugar that’s meant to enhance flavour.

Question is, how much sugar or fat can you actually have in your diet?

Lowdown on sugar

Sugar consumption has been associated with a higher risk of obesity, insulin resistance, and metabolic syndrome. It’s been shown to trigger inflammation, the root of most diseases. Long term sustained levels of inflammation have been linked to an increased risk of chronic conditions like heart disease, diabetes, and autoimmune disorders.

Sugar is highly addictive. It stimulates the release of dopamine, a neurotransmitter that controls the reward and pleasure centres of the brain, and causes withdrawal symptoms when you cut back on your sugar intake.

Sugar provides no nutrition which is why it’s often referred to as ’empty calories’. Limiting the amount of sugar in your diet should be a priority for everyone, not just for those with diabetes.

Skip the sugar from processed foods, sugar-sweetened juices, energy drinks and fizzy drinks, and other unhealthy sources.

If you do need to add a hint of sweetness to your favourite baked goods or beverages, opt for natural sweeteners like:

  • Raw honey
  • Stevia
  • Dates

Lowdown on fats

Not all fats are created equal. While fats found in whole, unprocessed foods like nuts, seeds, and oils are packed with benefits, the fats found in highly processed foods are not at all good for your health. Opt for fats found in foods like avocados, olive oil, and almonds which all boost heart health and alleviate inflammation.

Trans fats found mostly in processed foods, and hydrogenated vegetable oils have been associated with a wide range of negative health conditions like heart disease and diabetes.

Healthy fats, on the other hand, are an essential part of a diet and may assist with weight loss, improve heart health and reduce inflammation. For this reason, it’s best to swap out sugar out the sugar from your diet and replace it with fats.

If you want to become your healthiest self, opt for foods like:

  • Coconut oil
  • Avocados
  • Extra-virgin olive oil
  • Grass-fed butter
  • Fatty fish
  • Nutrient-rich nuts and seeds

References:

A butternut recipe for any occasion

Butternut, a squash loaded with vitamin C, minerals, and disease-fighting antioxidants, is a great addition to both sweet and savoury dishes.

Here are 3 ways to enjoy it.

Salad: Roasted butternut squash salad with warm cider vinaigrette

Ingredients

  • 500g butternut squash, peeled and diced
  • Olive oil
  • 1 tbsp pure maple syrup
  • Salt and freshly ground black pepper
  • 3 tbsp dried cranberries
  • Âľ cup apple cider vinegar or apple juice
  • 2 tbsp vinegar
  • 2 tbsp finely chopped onions
  • 2 tsp Dijon mustard
  • 100g rocket leaves, washed
  • ½ cup walnuts halves, toasted
  • Âľ cup freshly grated Parmesan

Method

  • Preheat the oven to 200 °C.
  • Place the butternut squash on a sheet pan. Add 2 tablespoons olive oil, the maple syrup, 1 teaspoon salt and ½ teaspoon pepper and toss.
  • Roast the squash for 15 to 20 minutes, turning once, until tender. Add the cranberries to the pan for the last 5 minutes.
  • While the squash is roasting, combine the apple cider, vinegar, and onions in a small pan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about ÂĽ cup. Off the heat, whisk in the mustard, ½ cup olive oil, 1 teaspoon salt, and ½ teaspoon of pepper.
  • Place the rocket leaves in a large salad bowl and add the roasted squash mixture, walnuts, and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten. Toss well.
  • Sprinkle with salt and pepper and serve immediately.

Main: Butternut squash and mushroom enchiladas with green tomatoes

For the enchiladas

  • 1 small onion, chopped
  • 1 large jalapeño, chopped, seeds and ribs removed
  • 1 cup chopped bell pepper (2 peppers)
  • 2 tbsps. butter
  • 2–3 cups butternut squash, peeled and cubed
  • ½ tsp chili powder
  • ½ tsp cumin
  • ½ tsp salt
  • 500g fresh chopped mushrooms
  • 12–15 corn tortillas
  • 2 cups shredded cheese
  • Mexican toppings: coriander, avocado, queso fresco (cheese) or mild feta cheese

For the sauce

  • 1 kg green tomatoes (under ripe)
  • 4 garlic cloves
  • ½ cup coriander
  • 2 cups broth
  • ½ cup cream
  • Salt

Method

  • Preheat the oven to 200 °C.
  • Sauce: Place the green tomatoes on a greased baking sheet. Roast for 20 minutes until the skins have brown or black spots on them and the green tomatoes are soft.
  • Place in a blender with the garlic and coriander and puree until smooth. Transfer to a saucepan and add the broth. Simmer for 20 minutes, until the sauce has thickened. Add the cream and season with salt.
  • Squash filling: In a large non-stick pan over high heat, roast the jalapeño and bell pepper. Don’t stir too often; let the skins get browned and roasted. Add the onions and sautĂ© for a few minutes. Add the squash, 1 tablespoon butter, cumin, chili powder, and salt; sautĂ© until the squash is fork-tender. Set aside.
  • Mushroom filling: Place 1 tablespoon butter back in the pan; add the mushrooms and sautĂ© until soft and browned. Season with salt and additional cumin and chili powder.
  • Wrap the tortillas in a moist paper towel and warm in the microwave. Stuff the softened tortillas with a little bit of squash and mushrooms. Roll and place seam-side-down in a baking dish. Repeat until finished; cover with sauce and top with cheese. Bake for 10-15 minutes until cheese is melted and bubbly.
  • Serve with your favourite toppings.

Dessert: Butternut squash custard

Ingredients

  • 1 cup butternut squash puree
  • 2/3 cups brown sugar
  • 2 lightly beaten eggs
  • ÂĽ tsp each: salt, ginger, cinnamon, nutmeg
  • 1 cup cream
  • 2 tbsp orange marmalade

Method

  • Butter six ramekins and place in a large baking dish with sides.
  • Mix all the ingredients in a bowl in the order given.
  • Ladle the mixture into the ramekins using a soup ladle.
  • Pour hot water into the baking dish to the level of the ramekins. Carefully place into a 180 °C oven and bake for 50 to 60 minutes.
  • Custards will have a dark top, almost crusty in texture and tasting of caramel. The inside will be soft and delicate.

References:

Which diet will suit you best?

Back in the day, “going on a diet” meant eating small morsels of food or snacking on grapefruit and lettuce leaves.

Today, diets aren’t one-size-fits-all and there’s finally a better understanding of personalised nutrition. If you’re thinking of changing up your diet to lose weight, eat more healthily or just have a change, check with your doctor or nutritionist to help you come up with a suitable plan. Your personal dietary needs and lifestyle will both need to be considered.

Here are 5 healthy diets to help you get started.

Paleo

The paleo diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago. You can eat as much as you like but only the right foods. It doesn’t limit calories or consist of portion control. For this diet you need to eat whole, unprocessed foods. If possible, choose grass-fed and organic products. Basically, if it looks like it was made in a factory, don’t eat it.

Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.

Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and Trans fats.

Benefit of the diet: It can help with weight loss, lowering blood pressure, and controlling blood sugar in the short term.

Potential risks: You may miss out on key nutrients. Eliminating dairy can leave you with lower levels of calcium and vitamin D. Over time, this could put you at risk of developing osteoporosis or bone fractures.

Vegan

Based exclusively on plant foods, this diet eliminates all animal products. Vegans need to pay special attention to their diets to avoid specific nutrient deficiencies.

The vegan diet is linked to several health benefits such as weight loss, improved heart health, and better blood sugar control. That’s because it’s low in saturated fat and rich in nutrients.

Benefit of the diet: It can reduce the risk of mortality from conditions like:

  • Type 2 diabetes
  • Cardiovascular disease
  • Coronary heart disease
  • Hypertension
  • Stroke
  • Obesity
  • Some cancers including prostate and colon cancer

Potential risks: If you’re switching to or following a vegan diet ask your doctor if you should take supplements to replace some nutrients, or should consume more fortified foods.

Low-carb, whole-food diet

The low-carb, whole-food diet is perfect for people who need to lose weight, optimise health and lower their risk of disease. The diet is flexible and allows you to fine-tune your carb intake depending on your goals.

It’s high in vegetables, meat, fish, eggs, fruits, nuts and fats, but low in starches, sugars and processed foods.

Benefit of the diet: It may help prevent or improve serious health conditions like metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. A moderately low-carbohydrate diet can help the heart provided protein and fat selections come from healthy sources.

Intermittent Fasting

Rather than restricting the foods you eat, intermittent fasting controls when you eat them. The diet cycles your body between periods of fasting and eating and can help you lose weight without following a traditional, calorie-restricted diet.

Benefit of the diet: Besides weight loss, the fasting can help improve glucose control, reduce liver fat and improve blood pressure.

Potential risks: Those who are brittle diabetics (have hard-to-control diabetes), have a history of eating disorders like anorexia and bulimia and pregnant or breastfeeding women should not attempt fasting unless they are under their doctor’s supervision.

The Atkins diet

The Atkins diet is split into 4 different phases:

Phase 1 (induction): Under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein, with low-carb vegetables like leafy greens. This helps kick-start the weight loss.

Phase 2 (balancing): Slowly add more nuts, low-carb vegetables and small amounts of fruit back to your diet.

Phase 3 (fine-tuning): When you’re very close to your goal weight, add more carbs to your diet until weight loss slows down.

Phase 4 (maintenance): You can eat as many healthy carbs as your body can tolerate without regaining weight.

Benefit of the diet: Research suggests that people on the Atkins diet who chose foods rich in plant fat and protein did better with their health than those who went with the diet rich in animal fat and protein.

Potential risks: It cause fatigue as your body adjusts to using fat as a source of fuel. Always consult your doctor before starting a diet to make sure the balance of carbs, fat and protein is right for you.

References:

The dark side of coffee

There’s nothing like a steaming cup of coffee to rev up your day – and for good reason. The beloved beverage is packed with a stimulant called caffeine which helps with mental alertness.

Besides this, coffee has also been given a health stamp approval which gives you even more reasons to reach for your morning cuppa.

Coffee is packed with health-boosting antioxidants and contains several important nutrients like magnesium, potassium, manganese and riboflavin. You’ll also be happy to know that your favourite cup of joe could also help you shed fat by giving your metabolism a boost. In fact, it could help burn fat up to 10% in obese individuals and 29% in leaner people.

Unfortunately, coffee could also make you pack on the kilos if you aren’t careful. Let’s look at why you should be sipping carefully.

Coffee and your waistline

For most healthy adults, four to five cups of coffee per day (about 400mg) is the maximum healthy limit that shouldn’t cause any negative effects. And in some people, this may be lower if you have a sensitivity to caffeine.

If you drink coffee regularly, while staying in the healthy limit then you could lose some weight. Studies have shown that drinking coffee regularly can lower inflammation and free-radical oxidative stress, both of which contribute to obesity. Coffee also stimulates fat burning, which aids in weight loss.

When it goes wrong

It all depends on what you’re adding to your coffee. Coffee itself doesn’t really have much impact on your waist, but if you’re adding litres of milk and several spoons of sugar to each cup, the story changes somewhat. Sugar and carbohydrates from the milk can cause a spike in your blood sugar levels.. When your blood sugar levels rise, your insulin levels also spike.

As insulin is a storage hormone, it’s an expert at storing excess fat and especially around your middle. The more coffee with added sugar and milk you drink, the higher your blood sugar levels will be, along with your insulin.

When this happens, your cells become insulin resistant and aren’t able to absorb as much sugar from your blood after meals. If this continues, over time, you’ll also pack on more body fat as your body will have more sugar than it needs.

So, what now?

To date, the studies around coffee show that the benefits of the brew outweigh its risks, so there’s no need to ditch it completely. If you have a sensitivity to caffeine, then you should know what your upper daily limits are already!

If you enjoy your coffee on the sweet side, make the change to something like xylitol which won’t have the same impact on your blood glucose. Alternatively, gradually reduce the amount of milk and sugar you add to each cup to limit the impact on your waist!

References

Which vegetables are best for diabetes?

According to the American Heart Association, diabetics are two to four times more likely than people without diabetes to die of heart disease or experience a life-threatening stroke.

What’s more, those who don’t control their condition efficiently have an increased chance of developing cardiovascular conditions, nerve damage and kidney disease.

Fortunately, you can eat your way to better health by munching on plenty of fresh vegetables. Veggies are not only chockful of fibre, and nutrients, the non-starchy varieties like baby corn, asparagus and bean sprouts are low in carbohydrates.

The best foods for diabetics are low-carb, low-sugar and high in fibre. This also includes digestion-slowing macronutrients like healthy fats and protein.

Here are some vegetables that diabetics must include in their diet:

Dark green leafy vegetables

Kale, spinach and collards are dark green leafy vegetables chockful of vitamins and minerals like vitamins A, C, E, and K, iron, calcium and potassium.

Spinach is particularly rich in vitamin K, along with minerals like magnesium, folate, phosphorus, potassium, and zinc. These veggies are low in calories and carbohydrates too. Add dark leafy vegetables to salads, soups and stews.

Sweet potatoes

A starchy vegetable packed with vitamin A and fibre, sweet potatoes are also a good source of vitamin C and potassium. If you find yourself craving something sweet, replace regular potatoes with sweet potatoes and sprinkle cinnamon on top.

Beans

Beans offer a combination of plant protein and soluble fibre that can help boost feelings of fullness and manage blood sugar levels. They can also reduce the risk of coronary heart disease.

Peppers

All shades of peppers offer fibre, folate, vitamin K, beta carotene and a range of minerals.
They’re packed with vitamins A and C. A cup of chopped red, yellow or orange peppers can provide more than 100% of the recommended daily value for both vitamins.

Raw peppers can be a perfect snack on their own or are also good dipped in salsa, hummus, guacamole or a yoghurt dip.

Broccoli and cauliflower

Cruciferous veggies like broccoli and cauliflower are diabetes-friendly food that have a compound called sulforaphane. This compound triggers anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes.

Sulforaphane also helps change the body’s natural detox mechanisms – it influences enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release.

References:

3 Healthy Valentine’s recipes for your kids

The month of love is finally here. Let your kids take part in the fun with these healthy, Valentine’s Day-inspired recipes.

Valentine’s English muffin pizzas

Ingredients

  • 2 English muffins
  • 1 tbsp tomato puree
  • 3 or 4 cherry tomatoes
  • ½ red pepper
  • Handful grated mozzarella or cheddar cheese

Method

  • Preheat your oven to 180°C. Split each muffin into two to make the pizza bases. Spread a thin layer of tomato puree over the cut sides of the muffins and place on a baking tray.
  • Using a sharp knife, cut heart shapes from the red pepper and set aside.
  • Chop the remaining red pepper finely and sprinkle it over the pizza bases. Finely chop the cherry tomatoes and add to the pizzas.
  • Sprinkle over the cheese and top each pizza with the red pepper hearts to decorate.
  • Bake in the oven for 5-10 minutes until the cheese is melted and bubbling.

Strawberry frozen yoghurt bites

Ingredients

  • 12 strawberries (fresh or frozen)
  • ½ cup plain or Greek yoghurt

Method

  • To make the first layer, blitz the strawberries in a blender. If needed, add some water to help them break down.
  • Spoon 1 teaspoon of the strawberry purĂ©e into a silicone ice cube or chocolate mould, leaving about 1/3 of the purĂ©e behind for the second layer.
  • Wrap the mould in aluminium foil and place into the freezer for one hour or until the purĂ©e is firm.
  • Make the second layer by adding 2 tablespoons of the yoghurt to the strawberry purĂ©e in the blender.
  • Blitz for a few seconds until it has all combined.
  • Remove the mould from the freezer and add 1 teaspoon of this strawberry and yoghurt layer. Cover again with foil and return to the freezer for another hour.
  • For the third layer, add 1 teaspoon of the yoghurt to the moulds, filling them to the top. Run a knife along the top of the mould to smooth it out and return to the freezer for 1-2 hours.

Vegetable flower bouquets ​

Ingredients

  • Cucumbers
  • Radishes
  • Carrots
  • Peas
  • Parsley
  • Or veggies of your choice
  • Cream cheese
  • Skewers
  • Small mini pots
  • Dried beans or rice for placing in the pots
  • Mini shape cutters (fondant cutters)

Method

  • Slice your veggies into thick pieces. It should be thick enough for the skewer to go through without breaking the veggie.
  • Cut the sliced veggies into flower shapes with your cutters. If you’re using mini cookie cutters for the middles, try using different veggies to fill it in for more colour.
  • Gently pull the skewer halfway through.
  • Place the veggie flowers in a pot full of dried beans or rice to secure its spot.
  • Garnish with parsley.
  • Fill the mini pots with cream cheese and serve.

References:

Will exogenous ketones speed up my weight loss?

Ketosis is a process where your body switches from using glucose for energy and starts to burn fat instead. Over time, there’s a build-up of acids called ketones in your body which continues to fuel this process.

What is the ketogenic diet?

Many people have jumped on the ketosis bandwagon by following the ketogenic (keto) diet.

The diet aims to burn unwanted fat by relying on fats for energy, rather than carbohydrates.

Also known as a “low-carb” or “high-fat” diet, around 75% of the keto diet’s calories are sourced from fats, while 20% are proteins and only 5% are allocated to carbs.

Some examples of keto meals would be:

Breakfast: Eggs (protein) and spinach and mushrooms fried in coconut oil (healthy fats).

Lunch: Avocado slices (fats) and shrimps (protein) with lettuce to make roll-ups.

Supper: Steak (protein) fried in ghee (fats) with grilled low-carb vegetables like cauliflower, asparagus and broccoli.

The keto diet and weight loss

As this diet burns fat for energy, research has shown that it could help with weight loss:

Some reasons why:

  • Your hunger is suppressed. Fewer carbs mean your blood sugar levels will be more stable. This also means you will have fewer hunger pangs, meaning you won’t have the urge to eat as often.
  • Your metabolism gets a boost, so you’ll burn more calories (about 450 more calories for men and 150 for women).
  • Your cravings for sugar and carbs are reduced

What are exogenous ketones?

Getting into a state of ketosis sounds easy enough, but for some people it could be tricky. It typically takes 2-4 days to enter ketosis if you strictly eat fewer than 50g of carbs per day.

It could take longer, depending on your metabolism, activity level, age, carb, fat and protein intake.

Also, if you’ve been following a high-carb and sugar diet for a long time, your body with first need to deplete all its glycogen (stored carbs) stores before it can go into ketosis.

Therefore some people are turning to exogenous ketones, pricey supplements believed to jump start the process by replacing the natural ketones that your body makes. Exogenous ketones come in two forms: salts and esters.

Both ketone supplements have been shown to get your body into ketosis. For example, a study by Oxford University used 15 participants who tried both supplements. Results of this study found that both significantly raised the levels of ketones in the blood.

Can exogenous ketones make you lose weight?

Some people believe that they can continue eating a high-carb diet and still achieve ketosis and in turn, fat loss by using ketone supplements.

Unfortunately, although exogenous ketones can help your body reach ketosis, they are most effective for weight loss only when you are strictly following the keto diet.

Studies for this ketone replacement is still limited and as they are so pricey, relying on them for a long period wouldn’t be affordable for many.

So, what now?

If you’re trying to get into a state of ketosis, supplements could speed up the process if you’re already eating a low-carb, high-fat diet.

Before you start any diet, talk to your dietician, particularly if you’re wanting to incorporate supplements like exogenous ketones.

While you’re following the ketone diet, stay healthy and optimise your way of eating with these tips:

  • Eat whole, anti-inflammatory foods like tomatoes, nuts, berries and olive oil.
  • Eat probiotic-rich foods like kimchi and sauerkraut to protect your gut health.
  • Get at least eight hours of sleep each night and exercise for at least 30 minutes per day to
    keep your body in ketosis and to speed up weight loss.
  • To further stabilise your blood sugar, try to incorporate fasting while on the keto diet (e.g. eat for 8 hours and fast for 16 hours).

References:

3 easy Christmas treat recipes

What’s Christmas without a tasty treat… or three? But wait; before you go overboard at the buffet, we have a few healthy alternatives.

Sugar-free raspberry sorbet

Ingredients

  • 6 cups frozen raspberries
  • 3 overripe bananas, cut into 1cm pieces, frozen
  • 60g fresh raspberries, roughly crushed

Method

  • In 3 batches, blend the frozen raspberries and bananas until smooth.
  • Transfer each batch into one large bowl, then stir through the crushed raspberries.
  • Spoon into a 1.25L container.
  • Serve immediately.

Gluten-free Christmas cake

Ingredients

  • 100g margarine
  • 1 large ripe banana
  • 2 large lemons, finely grated (rind and juice only)
  • 100g soft prunes, stoned and halved
  • 75g raisins
  • 75g sultanas
  • 75g currants
  • 150g soft dried apricots, chopped into large pieces
  • 50g mixed peel (a mixture of orange and lemon peel)
  • 75g walnuts, halved and 25g hazelnuts chopped OR 75g large pumpkin seeds and 25g sunflower seeds
  • 2 eggs (or 2 level tsps gluten-free baking powder to make an egg-free cake)
  • 75g coarse polenta and 75g rice flour and 1 level tsp xanthan gum OR 150g gluten-free flour that already includes xanthan gum
  • 2 heaped tsps ground nutmeg
  • 1 heaped tsp ground cinnamon
  • 1 heaped tsp ground ginger
  • ½ tsp ground cloves
  • 2 tbsps brandy (optional)

Method

  • Preheat the oven to 160 degrees.
  • In a food processor, beat the margarine with the banana and the lemon juice and rind. Pour into a bowl.
  • Mix in the dried fruit and nuts or seeds.
  • Beat the eggs (if you’re using them).
  • Sieve the flours with the baking powder (if you’re substituting it for the eggs) and the spices.
  • Fold the eggs (if you’re using them) into the fruit mixture alternately with the flours. Add a little brandy if you’d like.
  • Line a 20cm cake tin with greased greaseproof paper. Spoon in the mixture and level off the top.
  • Bake for about two hours or until a skewer inserted in the middle comes out clean.
  • Remove from the tin and cool on a rack.
  • Eat as it is, or store to be iced for Christmas. You can also decorate this cake with whole nuts like almonds. 

Dairy-free ginger turmeric cookies

Ingredients

  • 1 cup coconut butter, softened
  • ½ cup granulated sweetener
  • 1 egg
  • 1 tsp vanilla extract
  • 2 heaped tsp ground ginger
  • 1 tsp turmeric powder
  • 1/8 tsp or more black pepper
  • ÂĽ tsp sea salt
  • ÂĽ tsp baking soda

Method

  • Place the coconut butter, egg and vanilla in a food processor and combine.
  • Add in the sweetener, baking soda and all the spices. Blend until it’s all thoroughly mixed.
  • Form the dough into balls and place on a baking paper-lined baking sheet.
  • Press each cookie down with your palm.
  • Bake at 350 degrees for 10-15 minutes or until golden brown.
  • These cookies are fragile when warm, so let them cool for a few minutes on the cookie sheet. Remove and let them cool completely on a cooling rack. They will harden up as they cool.
  • Store in an airtight container.

Reference:

Impress your friends with these tasty mocktail recipes

Cool as a cucumber

Ingredients

  • ÂĽ cucumber
  • 2 tbsp raw honey
  • ÂĽ cup soda water
  • 2 tbsp fresh lime juice
  • 3-4 large ice cubes
  • ÂĽ crusted ice per serving
  • 2 springs fresh mint (optional)

Method

  • Peel and remove seeds from cucumber, then chop into thin slices — setting a few slices aside for garnish at the end.
  • Blend lime juice, one sprig of mint, cucumber and honey in a blender until smooth.
  • Add crushed ice into two glasses and pour the mixture on top.
  • Top each glass off with soda water or cold tea.
  • Garnish with cucumber slices, lime wedges and mint leaves if desired

Citrus mock mimosas

  • ½ cup fresh grapefruit juice
  • ÂĽ cup fresh lime juice
  • 1 tablespoon honey
  • 1 (350 ml) bottle sparkling water, chilled
  • Long, thin strips of orange peel, grapefruit peel, and/or lime peel, curled (optional)

Method

  • In a 2-cup glass measure combine orange juice, grapefruit juice, lime juice and honey. Stir until honey is dissolved. Cover with plastic wrap or foil and chill mixture for at least 2 hours or up to 24 hours to blend flavours.
  • To serve, pour juice mixture into four champagne glasses. Add sparkling water and stir lightly to mix. If desired, garnish with citrus peel strips.

Pineapple ginger kombucha mocktail

Ingredients

  • 2 cups pineapple juice, chilled
  • ÂĽ cup organic lemon juice, chilled
  • 2 tbsp pure maple syrup
  • 1 organic lemon, sliced
  • 2 cups ginger kombucha, chilled
  • 5 sprigs fresh rosemary
  • 1 tbsp organic cane sugar, or granulated sugar

Method

  • Remove the leaves from one sprig of rosemary and chop finely. Combine with sugar and transfer to a small plate or dish that is larger than the diameter of the glasses you will be using.
  • Rub the edge of each glass with lemon, then invert the glass into the rosemary-sugar mixture to rim the glasses.
  • Combine pineapple juice, lemon juice and maple syrup in a pitcher. Stir to combine, as the maple syrup will sink to the bottom. Slowly add the kombucha.
  • Pour over ice-filled, rosemary-rimmed glasses and garnish with lemon slices and sprigs of fresh rosemary. Serve immediately.
  • Kombucha tends to cut the sweetness in a drink, so you may want to adjust the amount of maple syrup to suit your taste. Different brands of kombucha will also vary in sweetness, so play around with different combinations to find the balance you like best.

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Home-made lemonade to boost your health

Nothing beats ice-cold, zesty lemonade on a hot day. Unfortunately, it’s often loaded with sugar. The good news is that making your own lemonade means you can enjoy a healthier option.

Lemons are chockful of good-for-you nutrients that have several health benefits. They’re packed with Vitamin C and plant compounds that help to boost heart health. Furthermore, the soluble fibre found in lemons (including the pulp) helps to improve digestion.

The easiest way to make lemonade healthy is to swap out refined sugar for natural sweeteners.

Here are two refreshing, low sugar homemade lemonade recipes to quench your thirst.

Healthier homemade lemonade

Ingredients

  • ½ coconut nectar, coconut sugar, honey or xylitol (natural sweeteners)
  • 1 cup water
  • 1 cup freshly squeezed lemon juice
  • 4 cups cold water

Method

  • Add sweetener and 1 cup water to a small saucepan. Bring to a boil, stirring frequently.
  • Once boiled, remove from heat and decant into a glass jug.
  • Add lemon juice and remaining water.
  • Place in the fridge for 2-3 hours to chill.
  • Serve with ice cubes.

Using this recipe as a base, you can add different fruit for lemonade with a twist.

Strawberry lemonade

Ingredients

  • 15 to 20 strawberries
  • 2 cups homemade lemonade

Method

  • Add fresh strawberries to a blender and then puree them until they’re evenly broken down.
  • Transfer the pureed strawberries to a fine mesh sieve and press through to get strained strawberry juice.
  • Add ÂĽ cup of the strawberry juice to the bottom of a jar or tall glass, followed by the base lemonade recipe and then top it off with some ice cubes to keep it cool.

Blueberry lemonade

Ingredients

  • 2 cups blueberries
  • 2 cups homemade lemonade

Method

  • Add fresh blueberries to a saucepan and heat over a medium-high heat. The blueberries should become a darker colour.
  • Transfer the cooked blueberries in a fine mesh sieve and press through to strain blueberry juice.
  • Add a quarter cup of juice to the bottom of a glass, followed by homemade lemonade.

Top tips

  • If you don’t enjoy the lemon pulp, strain it with a fine mesh sieve.
  • Refrigerate your lemonade after making it and leave it for a while so the flavours can develop.
  • Add slices of your favourite fruit for more flavour.
  • Make a little extra to make lemonade ice blocks – regular ice blocks could water down your lemonade.

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Gift ideas to spread the spirit of wellbeing

It can be such a tedious task to think of unique gift ideas. If you’re struggling for inspiration, worry no more!.

Here are some “healthy” ideas for this year’s season of giving.

For the new moms in your life

New moms are often forgotten about when the baby arrives, so a personal gift for her will go a long way. Rest and relaxation will be needed as she will be busy taking care of her precious bundle of joy. Bring the spa into her home and spoil her with a pamper hamper. For example, fill a basket or box with items like a fluffy fleece gown, a bag of bath crystals, bath salts and a bath bomb. These will not only help her feel special, but will also help ease her stress.

For the person living with a chronic condition

With most chronic conditions, a healthy diet is vital. For your loved ones this Christmas ensure that they are stocked up with healthy snacks. Fill snack packs with healthy nibbles like delicious dried fruit, nuts, biltong, berries and coconut chips – a great guilt-free way to help keep the hunger pangs at bay.

For the person who suffers from insomnia

Help your loved one get a good night’s rest by gifting them with a convenient sleeping aid tool, such as a mini essential oil diffuser. Certain essential oils, such as lavender can help to improve mood, and relieve stress making it easier for them to enjoy a good night sleep. Getting them a rechargeable one means they’ll be able to have it on the go by plugging it into a PC, car charger or power-bank using a provided USB cable. Add essential oils to the gift so they can have a collection of great aromas they can choose from.

For the chef in the family

Add a twist to this year’s Christmas lunch and gift your aspiring chef with tools to make healthy meals for the whole family. Consider craft and curated food products that range from spices or rubs, wine or a drink, preserves or jams, dry ingredients and/or something sweet.
For the fitness and lifestyle freaks

Save your fit loved one time with a tool that will give them extra time for a workout. With the touch of a button, a veggie bullet electric spiralizer and food processor will allow them to turn nutrient-rich whole ingredients into healthy and complete meals in just minutes. The kitchen accessory will shred their favourite veggies into healthy alternatives or slice deli meats and cucumbers for salads or sandwiches.

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