Vegan

Chocolate-chili chickpea brownie

December 3rd, 2020 by The Hello Doctor Team

Who says that holiday dessert has to be fruit-cake, trifle or mince pies? These moist chocolate brownies have a delicious little sting to them – and they’re not only vegan, but also gluten-free!

Ingredients:

1 cup dark chocolate chips
3 tablespoons coconut oil
1 shot espresso or 1 Tbsp instant coffee dissolved with 5 Tbsp hot water
2 cups cooked and drained chickpeas
250ml any dairy-/soy free milk
5 tablespoons raw cacao or regular cocoa powder
1.5 cups almond meal/freshly ground almonds
1 cup coconut sugar
½ cup honey or maple syrup
2 tablespoons arrowroot powder or tapioca/potato starch
½ teaspoon chili or cayenne powder
1 teaspoon cinnamon
2 teaspoons baking powder
½ teaspoon salt

Method:

Pre-heat oven to 180°C
Oil a square baking tin, or line with parchment paper
In a bowl over a pot of simmering water melt the chocolate together with the coconut oil
Remove from the heat and stir in the coffee until emulsified.
Combine the rest of the ingredients and mix until smooth in a food processor.
Add the melted chocolate and mix again.
Pour into tin and bake for 25 – 30 min, and don’t over-bake the brownies: the batter should still be a little wet inside when you insert a skewer or knife.
Let it cool, then cut into squares and decorate with sliced almonds.

Makes 20.

Source: Food52

Which diet will suit you best?

January 27th, 2020 by Content Editor

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.

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:

Try these 5 tasty alternatives to meat

October 21st, 2019 by Content Editor

Swapping out meat for alternatives has ample benefits. For example, the vegetarian diet contains fewer calories, has less fat and could make you gain less weight.

These nutritious, tasty alternatives to meat will satisfy your taste buds and have you wanting more.

Mushrooms

Craving a steak? The large meaty tops of immune-boosting Portobello mushrooms are ideal. They may not taste like steak, but the texture makes it a good swap in dishes like skewers or stacked burgers. Make your mushroom steaks by marinating the mushrooms in a large sealable plastic bag. Use olive oil, salt, pepper, herbs and spices of your choice or use a steak marinade if you prefer. Grill them on high for five to seven minutes.

Great on fresh rolls as a burger, on a skewer or on their own.

Legumes

If you’re a fan of lasagne with ground beef or a hearty sausage breakfast, legumes are the perfect swap. They’re packed with protein and vitamins. Lentils and beans are particularly good choices because if they’re prepared properly, they have a similar texture to ground beef. Use your legume of choice as a substitute to make meals like lentil lasagne and chickpea burgers.

For lasagne, combine cooked lentils with herbs, pureed tomatoes and spices. Layer with lasagne sheets and sprinkle with a cheese of your choice.

Cauliflower

From boiling to mashing and even as rice, this fluffy looking vegetable is well known as a delicious alternative in meals. But did you know you can use it as a swap for poultry too? Prepared with the right ingredients, cauliflower steaks make a great main affair or a scrumptious side dish. Furthermore, munching on cauliflower will give you a B-vitamin boost.

To prepare, place cauliflower steaks on a baking sheet in a tray. Marinate with olive oil, lemon juice and spices of your choice. Roast for 15min on 200 °C. Flip and roast until tender and golden. Good toppings include roasted tomatoes, cheese and olives.

Eggplant

Known for its meaty texture, eggplant will satisfy even the most carnivorous palate and it’s filled with fibre and nutrients, but low in calories.

To prepare the eggplant parmesan, use sliced and peeled eggplants. Dip them in egg and breadcrumbs. Bake in an oven for 5 minutes per side at 175 °C. Once cooked, layer on a bed of spaghetti sauce in a baking tray.

Sprinkle with cheese and repeat until you’ve used all your ingredients, ending with cheese. Bake for 35 minutes and sprinkle with basil.

Tofu

A vegetarian favourite and the sweet spot when it comes to a chicken alternative, tofu takes on the flavour of whatever it’s seasoned and cooked with. Tofu comes in a firm, medium or silken variety, so choose firm tofu if you’re substituting it for meat in a recipe.

Tofu works well as substitute in numerous dishes, including stir fries, rice dishes, curries, sandwiches and even scrambles. The softer, silken kind is perfect for making smoothies, while the medium kind makes for creamy, delicious soups.

To use tofu, unwrap it and drain any excess liquid. Wrap it in a clean, dry dishtowel for 10 to 15 minutes so it’s completely dry. Then cut or crumble.

References:

3 mouth-watering vegetable recipes

January 23rd, 2019 by The Hello Doctor Team

Vegetables don’t always have to be the side dish. You can create wholesome, healthy, vitamin- and mineral-rich meals with just veggies on your plate. We share three delicious and nutritious recipes.

Cauliflower couscous salad

1 small head cauliflower, broken into chunks (6-7 cups)
1/3 cup dried cranberries
1/3 cup dried apricots, chopped
2 green onions, chopped

For the dressing

6 tbsps extra-virgin olive oil
6 tbsps freshly squeezed orange juice (1-2 oranges)
3 tbsps apple cider vinegar
1-½ tbsp honey
Salt and pepper to taste

Method

Put the cauliflower into a food processor. Pulse until the cauliflower looks like couscous (small bits but not mushy). Transfer to a large mixing bowl. Add the dried cranberries, dried apricots, and green onions.
Add the dressing ingredients to a jar with a fitted lid, or a bowl. Shake or whisk to combine.
Pour half of the dressing over the salad; then toss to mix. Taste; then add more dressing, if necessary.
Serve immediately, or store in the fridge for about one day before serving.

Roasted, stuffed butternut squash

Ingredients

20g dried mushrooms
1 butternut squash
1 red onion, chopped
2 rosemary sprigs (leaves only)
5 sundried tomatoes, chopped
1 tsp ground coriander
100g basmati rice, cooked
100g pine nuts, lightly toasted

Method

Soak the mushrooms for 5 minutes in 140ml of boiling water. Preheat your oven to 230˚
Cut the butternut in half lengthwise and scoop out the seeds and some of the flesh with a teaspoon. Chop the flesh finely with a knife.
In a frying pan, heat a tablespoon of olive oil. Now add the squash flesh, onion, rosemary, sundried tomatoes and coriander.
Cook for 4 minutes, stirring continuously.
Add the mushrooms and half of their water. Cook for another 2 minutes, and season with salt and pepper.
Add the rice and pine nuts.
Fill the two squash halves with the stuffing (press it in tightly). Stick the two halves back together.
Coat the skin with olive oil and wrap in aluminium foil.
Bake for 30-40 minutes.

Spinach and sweet potato salad

Ingredients

800g sweet potato
200g red bell pepper
150g baby spinach
½ cup almonds, toasted

For the dressing

3 tbsps balsamic vinegar
1 tbsp olive oil
2 tbsps honey
1 tbsp Dijon mustard
Salt and pepper to taste

Method

Peel and then cut the sweet potato into 2cm cubes. Coat them in olive oil and bake in the oven at 180˚C for 30-40 minutes until golden brown.
Cut the bell pepper into 2cm-wide strips and brush with a little olive oil. Roast or grill for about 5-6 minutes on each side, or until chargrilled.
Crush and lightly toast the almonds, either in a non-stick pan, or in the oven on a lined baking tray at 180˚C for 5 minutes.
Prepare the dressing by whisking together all the ingredients.
Make a bed of baby spinach leaves and top with the sweet potato, roasted bell pepper and almonds. Drizzle with the homemade dressing.

References:

Do vegans live longer?

May 8th, 2017 by The Hello Doctor Team

What’s the fuss about going vegan? The animal-free diet means that you abstain from animal protein and products. These include eggs, dairy products, fish and anything else that contains animal substances. The vegan lifestyle excludes all forms of animal cruelty and exploitation in clothes and everyday products.

For the most part, we know that genetics, our overall environment and lifestyle choices play important roles in how well we age – and how long we live. Recently though, the case for vegans living longer has been gaining traction, in big part, thanks to vegans generally making healthier lifestyle choices.

“Every three percent increase in calories from plant protein was found to reduce the risk of death by 10 percent,” this according to a 2016 study in JAMA Internal Medicine Journal. The study looked at 130 000 people over a period of 30 years.

What do vegans eat?
This diet is packed with organic and raw produce. Vegans get their protein from fruit, natural soy, lentils, beans, quinoa, artichokes, green peas, oats, chia seeds, broccoli, asparagus, chickpeas, spirulina, almonds and peanut butter.

Is this enough?
A common concern about vegan diets is if it provides the necessary vitamins for your body. Yes! These are the essential vitamins we all need and where to find them in food.

Fish-free Omega 3: Canola oil, flaxseed and flaxseed oil, soy beans and walnuts.
Vitamin B 12: While this vitamin is exclusively found in animal products, vegans can opt for soy products, and vitamin-enriched cereals; fortified soy products and vegan Vitamin B12 supplements.
Vitamin D: Almond milk, juices, margarines and supplements.
Iron: Wholegrains, spinach, prune juice, watermelon, dried fruits, green leafy vegetables, sea vegetables and nuts and seeds.
Calcium: Dark green vegetables, soy yoghurt, soy milk, cereals and juices.
Zinc: Spinach, corn, nuts, soy foods, pumpkin and sunflower seeds, lentils and peas.

Is plant protein good enough?
Protein sourced from animals provides enough amino acids for the body and they work better because there are similarities with the ones in our bodies already. Plant protein lacks an element or two of the amino acids the body needs. There are certain “essential” proteins that your body can’t produce, and can only get through food. Still, meat-free diets can reduce the risks of developing type 2 diabetes, cancer and high blood pressure.

Good to know
A vegan diet could mean a vitamin deficiency as some foods don’t have the necessary vitamins that your body needs. Vitamin B-12, which is mainly found in animal product, is one of the vitamins that a vegan diet lacks. A deficiency could lead to blindness and anaemia. Before you rush off to stock up on all the vegan goodies you’ll need, be sure to chat to your doctor to get his opinion on your overall health needs.

References

How to cook healthy like a chef

February 23rd, 2017 by The Hello Doctor Team

Even when Gordon Ramsay is yelling at someone in his kitchen, it’s difficult not to wish you were him when he creates a scrumptious meal. You may not be a famous chef, but with a little practice and a good recipe, you could cook and eat like one. Let’s take a look at some healthy recipes from a few famous names to get you started.

Harvest-stuffed Portobello mushrooms
Chloe Coscarelli is a famous vegan chef, and her recipe is perfect as a healthy starter. This hearty meal is packed with potassium and protein. The recipe makes six servings.

Ingredients

2 tbsp olive oil, plus extra for brushing.
1 onion, finely chopped.
1 cup of cashews.
4 cloves of garlic, minced.
1 cup of cooked brown rice.
1 tin lentils rinsed and drained.
1/4 cup breadcrumbs.
1/2 cup vegetable broth.
1 tsp dried basil.
1 tbsp fresh thyme leaves, plus extra for garnish.
6 Portobello mushrooms, stems and gills removed.
1 tomato, sliced into thin rounds.
Sea salt.
Freshly ground black pepper.

How to prepare

Preheat oven to 350 degrees.
In a large skillet, heat 2 tbsp of oil over medium-high heat and add onions and cashews.
Season with salt and pepper.
Sauté until onions are soft and lightly browned.
Add garlic and let the mixture cook a few more minutes until fragrant.
In a large bowl, combine the onion mixture, brown rice, lentils, breadcrumbs, vegetable broth, basil and thyme.
Mix and season to taste with salt and pepper.
Brush both sides of the mushrooms caps lightly with olive oil and place top-side-down on a lightly oiled sheet pan.
Stuff mushrooms with about half of the lentil stuffing, then press one tomato slice on top of the filling.
Bake for approximately 30 minutes, or until the stuffing is browned and mushrooms are cooked through.
Garnish with extra fresh thyme leaves.

Good to know
The lentil stuffing can be made up to three days in advance and stored covered in the fridge. The mushrooms can be stuffed and assembled on a baking sheet the day before. Bake and finish the stuffed mushrooms right before serving.

Pan-seared tuna with olive vinaigrette and roasted tomatoes
Todd English, host of Food Trip, created this full-flavoured dish with tuna, which is low in fat and calories. It’s a filling meal with a combination of fresh Mediterranean flavours. The recipe makes four servings.

Ingredients

1/2 cup of Kalamata olives pitted and chopped.
1/2 cup of extra-virgin olive oil.
2 tbsp fresh lemon juice.
2 tsp shallots, chopped.
2 tsp fresh rosemary, chopped.
2 tsp fresh flat-leaf parsley, chopped.
1 tsp anchovy fillets, chopped.
1 tsp capers drained and chopped.
1 tsp kosher salt, divided.
450 g sushi-grade tuna loin.
1/2 tsp freshly ground black pepper.
1 tbsp extra-virgin olive oil.
8 roasted tomatoes, halved.

How to prepare

Stir together first 8 ingredients and 1/2 tsp of salt in a bowl until well blended.
Sprinkle salt and pepper onto the fish.
Cook in 1 tbsp of hot oil in a heavy sauté pan over high heat for one minute on each side (rare), or to your desired degree of doneness.
Transfer fish to a plate, and let it stand for three minutes. Cut into four equal pieces.
Divide roasted tomatoes among 4 individual serving plates.
Top with fish, and drizzle with the desired amount of vinaigrette. Reserve any remaining vinaigrette for another use.

Good to know
Vinaigrette may be made up to one day ahead and chilled until ready to serve. Serve at room temperature.

References:

http://www.shape.com/healthy-eating/healthy-recipes/celeb-chefs-reveal-my-favorite-healthy-fall-recipe

Hold the meat, please

October 22nd, 2016 by The Hello Doctor Team

So, you may have just kick-started a new eating plan. Perhaps you’re investigating the vegan style of life. Chances are you’re concerned about where you’re going to be getting your protein from. Not to stress; vegetables and grains will be your protein packers. Here are a few to stock up on.

Continue reading “Hold the meat, please”

I’ve got 99 problems, but going vegan ain’t one

December 6th, 2013 by The Hello Doctor Team

If you were looking forward to binging this holiday season, wait till you hear what Jay-Z and Beyoncé have planned. Instead of going all out, the happy couple have decided to go on a 22 day vegan challenge – which will end at Christmas. Jay-Z took to his blog, Live and Times, to explain the reason for their radical decision. “Psychologists have said it takes 21 days to make or break a habit. On the 22nd day, you’ve found the way,” he wrote.

Continue reading “I’ve got 99 problems, but going vegan ain’t one”