Skirlie stuffed savoy cabbage – total comfort food

stuffed cabbage

I’m on a bit of a veg kick at the moment, when I’ve got loads of work on I tend to cut out meat, pasta and potatoes as I find it gives me much more energy and focus. Every Sunday, if I’m home, I head to my local car boot sale to buy the week’s veg from Maureen and Bridget. I’ve spoken of these two wonderful ladies quite often on here, they live just over the border in Lincolnshire and Bridget grows the most impressive veg and Maureen is the queen of pies, fruit vinegars and lemon curd.

The weather is dreary and wet today which leaves me craving comfort food. Off I went as usual in the driving rain to get my veg and came back with a mountain for less than £10: purple cauliflower, romanesco cauliflower, cavelo nero, green and purple kale, red cabbage, purple sprouting broccoli, bunched…

 

Chicken Carrot Coconut Curry

coconut curry

I make a coconut carrot soup and its one of my fave’s! It has a slightly sweet taste and wonderful creamy texture, which led me to experiment with turning it into a healthy alternative curry dish.

Trust me, this dish will not disappoint you! Please experiment with it, add your favourite complimentary flavours like ginger, oranges or just more spice! Take out the chicken and add more veggies for a vegan dish! Its so simple yet packed with flavour and all guilt free! I may have licked my plate!

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Ingredients

2 cups diced carrot

1 diced onion

2 stalks of celery diced

2 cloves of garlic diced

2.5 cups of water

1 can of regular coconut milk

1 tablespoon curry powder or more if you like a bigger kick!

1 tablespoon coconut oil

2 chicken breasts-diced

1.5 cups of fresh pea pods

Chives for garnish

Salt & Pepper to garnish

Directions:

Step 1. Add your diced onion, celery and garlic to stock pot and sauté with half of your tablespoon of coconut oil & half of your curry powder. Sauté until the onion is soft.

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Step 2. Add in your diced carrots and water to the stockpot and simmer for about twenty minutes on medium heat until the carrots are soft.

Step 3. Remove your stock pot from the heat and let it cool to a temperature that is safe to purée  in your blender. Once cooled blend on high to create a creamy sauce without any clumps. Do your taste test now and see if you need to add more spice or salt & pepper.

Step 4. In a separate pan sauté your chicken with your remaining coconut oil & curry powder until it is cooked throughout and the chicken is coated. Add to your stock pot along with the puréed carrot sauce.

Step 5. Serve over rice and steamed green peas, garnish with fresh chives!

coconut curry4

Farro salad with pomegranate

Fall salads made with farro arugula e pecorino cheese, rich in healthy ingredients

This is a farro salad rich in healthy ingredients as pomegranate seeds, arugula and extra virgin olive oil. This is one of my favorite fall recipes, because is a fresh meal and a rich source of dietary fiber. Pomegranate is a super food rich in antioxidants, vitamins and minerals, and it adds an elegant touch to the farro salad.

Serves 2-3

INGREDIENTS

100 g of whole grain farro or pearled farro (remember that whole grain farro is the richer in fiber content but it must be soaked for 12 hours prior to cooking)
30 g of arugula
40 g of pecorino cheese shavings
2 pomegranates
Salt.

Salad dressing

35 ml of pomegranate juice
2 tablespoons of extra virgin olive oil

PREPARATION

Cook farro in boiling salted water for 20- 25 minutes. Drain the farro and put it in a bowl, add a tablespoon of extra virgin olive oil. Stir and let the farro cool.

Fall salads made with farro arugula e pecorino cheese, rich in healthy ingredients

Cut a pomegranate in half, and remove all the seeds using your fingertips, discard the  white attached membranes.

With the second pomegranate prepare the juice using a manual juicer, as if you are squeezing  an orange.

Pour the juice through a strainer.

When the farro is cold add a tablespoon of olive oil, 60 g of pomegranate seeds, 35 ml of pomegranate juice. Add the pecorino cheese. Season with salt to your liking. Only before serving, add the arugula.

Are you a pomegranate lover? Please suggest your favorite pomegranate recipes!

You may be also interested in the following posts

Broken Bone Healing

Speed up Bone Healing Time

The body’s self-restoration of bone fracture is instant and does not require direction from us. However, what we do during the healing process significantly affect the speed, comfort and completeness of the bone renewal process. Moreover, a healthy lifestyle with a nutritious diet can strengthen the entire skeleton and reduce the likelihood of future fractures.

What Happens When the Fracture is Healing?

Fracture healing is a complex process of cell and tissue production. This requires growth, inflammation, antioxidants, bone breakdown as well as bone-building cells, hormones, amino acids (protein), and numerous nutrients.

Fracture Healing’s Three Stages  

  • Inflammation Phase – Blood clot forms immediately after fracture, allowing the inflow of inflammatory cleanup cells. Thereafter comes the (Cytokine), which brings the repair cells into the fracture gap. These cells instantly differentiate into specialized cells that build bone tissue and new cartilage.
  • Reparative Phase – This begins around two weeks after the fracture occurred. In this stage, proteins produced by the bone-building and cartilage-building cells starts to merge into soft new bone substance, which eventually hardens as bone weaves together over a 6- to 12-week time period.
  • Remodeling – The bone substance begins to mature and remodel itself into stronger lamellar bone by the bone formation cells and the bone resorption cells.

The Nutritional Demands of Healing

Every stage of the fracture healing process has increased nutritional needs. Importantly, the healing process requires a lot of energy, which is acquired though calories in food. Furthermore, the fracture healing needs a fusion of new protein – these amino acids are also obtained through food. Good blood supply is another factor mandatory for fracture healing (anything reducing blood flow – smoking, little physical activity etc. slows the healing process). Finally, the trauma of the fracture itself creates a biochemical eruption of free radicals (pro oxidants), resulting in oxidative stress that can drain the body’s antioxidant reserves.

 Foods that Promote Healing

Generally, people are not aware that they can actually make their bones heal faster. They are normally just told to limit use of the injured bone. However, there are many ways to reduce healing time of the bone fracture:

Provide the body with sufficient energy

The fracture healing requires a great deal of energy, so it is important to increase the calorie intake. An adult normally requires around 2,500 calories per day, but a person with severe bone fractures may need up to 6,000 calories in a day! If this need is not met, the healing process is compromised.

Increase protein intake

Bone is made of living protein upon which mineral crystals are implanted. By volume, about 50% of bone is protein. When a bone fracture takes place, the body starts collecting protein building blocks to create new bone. Increasing protein consumption promotes growth factors such as insulin like growth, which has a positive effect on skeletal integrity, muscle strength, immune response, and bone renewal. A number of studies have proven that even a modest 10 to 20 grams increase in protein intake notably accelerate bone fracture healing. Specific amino acids of particular importance are: lysine, arginine, proline, glycine, cystine, and glutamine. Lysine enhances the calcium absorption, which increase the amount of calcium absorbed into the bone matrix, aiding the regeneration of tissue.

Increase consumption of anti-inflammatory nutrients

Antioxidants repair the oxidative damage caused by free radicals that are produced by the injured tissues. These free radicals are resulting in inflammation, further breakdown of bone collagen and excessive bone turnover. Antioxidants – including vitamins E and C, lycopene and ((alpha lipoic acid)) have been claimed to reduce the destructive effect of oxidant free radicals and therefore improving fracture healing.

Inflammation is vital for cleaning up and rebuilding the bone. Many standard anti-inflammatory drugs inhibit the inflammation enzymes. This relieves the pain, but also slows healing. On the contrary, nourishing the body to reduce inflammation naturally actually speeds the healing process. Vitamin C, bioflavonoids and flavonols (such as quercitin, proanthrocydins), omega 3 fatty acids and proteolytic enzymes (such as bromalain and trypsin) naturally calm the inflammation and speed healing. Also, anti-inflammatory nutrients help reduce pain.

Boost Mineral Intake

By weigh, approximately 70% of bone is minerals (calcium, phosphorous magnesium, silicon, zinc etc.), and the healing process demands available minerals. Most people does not get sufficient amounts of minerals through their diet, which can negatively affect the healing when a fracture occurs. Key minerals for bone fracture healing:

  • Zinc – aids in bone formation, enhances bone protein production and thus improves the rate of healing.
  • Copper – aids formation of bone collagen. The body’s need for copper and zink increases correspondingly to the severity of the trauma.
  • Calcium and Phosphorous – the main minerals in bone. They regulate the elastic stiffness and tensile strength of the bone. Research has found that during the first few weeks of healing, calcium is taken from the skeleton. After that the diet needs to provide the mineral and restore the depleted reserves. Calcium absorption is dependent on vitamin D, so for the best fracture healing, both calcium and vitamin D should be consumed in abundance every day.
  • Silicon – bioactive silicon (silica) is important for bone collagen synthesis. It is found to improve the effects of calcium and vitamin D on new bone formation.

Vitamins for Bone Healing

Proteins and minerals are building blocks for bone creation and healing. Vitamins, however, promotes a series of biochemical reactions and are equally important. Several vitamins have vital roles in the healing process; vitamins C, D and K as well as the energy producing B vitamins.

  • Vitamin C – One of the most important antioxidants and anti inflammatory nutrients as well as being essential for synthesis of the bone collagen matrix. Studies have shown that higher intake of vitamin C accelerate fracture healing and develop stronger bone repair.
  • Vitamin D – Main regulator of calcium absorption. Also, vitamin D in combination with Vitamin K stimulates the transformation of fracture site stem cells, to bone building tissue. Vitamin D is therefore crucial for fracture healing.
  • Vitamin K – Bind calcium to bone and needed for proper formation of bone protein. Also, it helps conserve calcium by reducing the loss of calcium though the urine. Vitamin K has a real effect on all collagen tissues, and especially bone tissue.
  • Vitamin B6 – Deficiency of this vitamin results in more frequent fractures and a slower healing. Vitamin B6 regulates the effects of vitamin K on bone.

Fracture healing time was reduced by approximately 2 weeks

A placebo controlled, multi nutrient study gave vitamin C, lysine, proline, and vitamin B6 to tibia fracture patients. The ones doing the multi nutrient therapy, fracture healing time was reduced by approximately 2 weeks.

Alkaline Diet

The body’s pH value needs to be right to create an optimal environment for healing. A diet containing a lot of fruit and vegetables alkalizes the body, and conserves bone building minerals and proteins. It also increases growth hormones and other growth factors such as IGF insulin like growth factor. These growth hormones are some of the most important biochemical processes, boosting fracture repair and new bone formation.

Supplements for Bone Healing

Various herbs have long been used to speed bone fracture healing:

  • Comfrey (Symphytum uplandics) – used for pain relief and the joining of set bones. In folk medicine called “knit-bone” as it assist knitting the bone substance together. Comfrey is recommended to be used in the form of a strong tea (infusion) or as a cream applied on the fracture area.
  • Burdock leaf – a hot fresh leaf bandaged over the fracture to reduce swelling from the fracture.
  • Arnica – Function as anti trauma and should be taken immediately after fracture. 5 or less drops given every 3 to 4 hours after the fracture took place helps recovering from this trauma.
  • Horsetailgrass – high in silicon, which can be boiled and made into a tea. This is valuable in the early stages of the fracture healing process.
  • Cissus Quadrangularis – has been widely studied for its fracture healing properties.

However, herbal medicine should be used under the guidance of a qualified herbalist.

Exercise to Speed Fracture Healing

Exercise is an important way to accelerate fracture healing. The healing process requires good blood circulation, and a satisfactory flow of nutrient replenishing blood to the fracture area. However, make sure to not put stress on the fracture.

Energy Healing for Bone Fracture

Pulsating electromagnetic field therapy has been used for many years in conventional medicine to heal fractures unable to heal by itself (non union fractures – approximately 5-10% fail to heal normally).

Homeopathy, reiki, qi gong, polarity therapy, healing touch, acupuncture and massage are other alternative treatments often used in connection with bone fracture healing.

Fracture Healing and Smoking

Research has shown that smoking can delay the healing process, taking up to 62% longer to heal than non-smokers. Infections and non-union are also much more common among smokers.

Fracture Healing and Alcohol

Alcohol can be directly toxic to bone and alcohol abuse is linked to increased facture incidents, reduced ability for fracture healing and infections.

Bone Healing

Where Can I Purchase These Bone Healing Supplements?

Many online vendors now carry supplements to help the bone healing process. Upping your intake of these beneficial supplements does not have to break your wallet. At an affordable cost and the highest quality, Calcium, Vitamin C, Vitamin D, Vitamin B12 and Zinc are all available to purchase online from dietary supplement vendors like Powder City, Bulk Supplements and Amazon.

Beetroot

What is Beetroot

Beetroot, or beets, is a root vegetable with a strong purple/red colour. It is a great source of potassium and folic acid. Beetroot is very low in calories and contains almost no fat. It is considered to be one of the best vegetables to stay youthful and healthy as it assist the body’s ongoing process of cell division and DNA repair.  Most people only use the root, but the leaves attached to it are rich in vitamin K, folate, magnesium and fiber and should be utilized too.

Benefits and Medicinal Uses of Beetroot

medicinalThree Way Detoxer

1. The red pigments called betalain has unique detox benefits as they are highly antioxidant and anti-inflammatory, and extremely efficient at neutralizing toxins.

2. The high fibre content in beetroot is important for immune enhancing and detoxing. Around 70% of the body’s immune system is located in the gut, and evidence shows that eating beetroot causes changes in the intestinal flora. This has a positive impact on the immune health.

3. Beetroot is a great source of betaine, which is a liver protecting nutrient. The pigments are known to raise antioxidant enzymes in the liver.When your liver is functioning well, the body is able to get rid of toxins and  result in higher energy levels and weight loss being to achieve.

Anti-Aging

Betanin fights free radicals, which make this root vegetable essential for heart health. Many experts believes that the damage from free radicals is the underlying mechanism of aging itself. Betanin has also been proven to inhibit the growth of breast, stomach, colon, lung, and nervous-system tumor cells. Beetroot is also proven to prevent birth defects.

Experts claims that damage from free radicals is the underlying mechanism of aging itself

Other benefits of beetroot includes lowering LDL cholesterol as a result of the folate content. Moreover, beetroot has a very high content of folic acid – one of the most youthing vitamins (yet this is the world’s most common vitamin deficiency!) Folic acid is crucial for the body’s ongoing process of cell division and DNA repair.

Improve Stamina

Studies shows that the body can exercise for up to 16% longer before getting tired if you drink a large glass of beetroot juice (500ml) per day. You can therefore get fitter more quickly and stay at that level more easily. This is due to the fact that beetroot lower the resting heartbeat and significantly lowers blood pressure for up to 24 hours after intake.

Reduce Sugar cravings

Another great benefit is that eating beetroot and other sweet root vegetables helps calm sugar cravings.

Beetroots Youthing Benefits

  • Aids memory and decreases the risk of dementia by bringing blood to the brain
  • Aids weight loss thanks to its detox properties
  • Deminishes skin-related aging such as wrinkles and liver spots
  • Improves vision by increasing the oxidative supply to the retina
  • Increases regularity of bowel movements and the balance of intestinal flora
  • Increases stamnia and vitality
  • Lowers blood pressure and cholesterol

Folk Medicine Remedy

Beetroot is used in folk medicine as a blood stimulant gastritis, piles and constipation; mildly cardio-tonic. Resent studies has proven that having at least one glass of raw beetroot juice a day helps control cancer. This is because it oxidises the blood, which makes it hard for cancer cells to live. It is also said to lower blood pressure and blood cholesterol as well as detoxing the body.

Warning

The sap stains very severely and is hard to remove from clothing and skin. It can also colour your urine, but this is nothing to worry about.

Beetroot Recipes

Blueberry-Beet Smoothie

medicinal 2The night before you start the cleanse, prepare two beets: Wrap each beet in foil, and roast in a 200°C oven 1 hour, or until tender. Remove from oven. As soon as beets are cool enough to handle, remove foil, slip off and discard skin, and slice beets in half. Stash beets in the refrigerator for smoothies throughout the cleanse (you’ll have enough beets for three breakfasts and one snack smoothie). You can also make it with raw beetroot – this retains more nutrients in the vegetable. Makes 1 smoothie.

  • ½ medium roasted beet (4 oz.)
  • ½ cup fresh or frozen blueberries
  • ½ cup nut, oat, rice, or hemp milk, or water
  • ¼ avocado, cubed
  • ½ Tbs. lime juice
  • Raw honey to taste, optional
  • 2 ice cubes

1. Cut 1/2 beet into large chunks.

2. Transfer beet chunks to blender, and add all remaining ingredients; blend on high until smooth.

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Beet-and-Lentil Hummus

medicinal 2Makes 1 1/2 cups. Serve this colorful hummus with raw vegetables, such as carrot or celery sticks, red bell pepper, cucumber, or broccoli.
  • ½ cup black beluga lentils, rinsed and soaked overnight
  • 2 medium beets, peeled and cut into chunks
  • 1 clove garlic, peeled
  • 2 Tbs. tahini paste
  • 2 Tbs. cold-pressed olive oil
  • 2 Tbs. lemon juice
  • 2 tsp. grated lemon zest
  • 1 tsp. sea salt

1. Drain and rinse soaked lentils. Bring lentils, beets, and 1 cup water to a boil in medium saucepan. Reduce heat to medium-low, cover, and simmer 15 to 20 minutes, or until all water is absorbed.

2. Drop garlic into food processor while running to finely chop. Add tahini, oil, lemon juice, zest, and salt; process until creamy. Add lentils and beets, and blend on high until smooth. Season to taste.

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Nutritional Values of Beetroot 

Nutrient Value pr 100g
Energy 43 kcal
Protein 1.61 g
Fat 0.17 g
Carbohydrate 9.56 g
Fiber 2.8 g
Calcium 16 mg
Iron 0.8 mg
Magnesium 23 mg
Phosphorus 40.3 mg
Potassium 325 mg
Sodium 78 mg
Zinc 0.35 mg
Copper 0.08
Magnese 0.3
Selenium 1 µg
Vitamin C 4.9 mg
Thiamin 0.03 mg
Riboflavin 0.06 mg
Niacin 0.33 mg
Vitamin B6 0.9 mg
Folate 109 µg
Vitamin A  33 IU
Vitamin E 0.04 mg
Vitamin K 1.2 µg
Saturated fat 0.03 g
Monounsaturated 0.03 g
Polyunsaturated 0.06 g

Resources

Manheim, Jason (2011) “The healthy green drink diet”. Skyhorse Publishing

Yeager, Selene (2007) “The doctors book of food remedies”. Rodale

Peyton-Jones, Elizabeth (2011) “Eat Yourself Young”. Quadrille Publishing Ltd

http://ndb.nal.usda.gov/ndb/foods/show/2912?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=beets

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Cinnamon

What is Cinnamon?

Cinnamon is native to Sri Lanka and southern India. The main part of the tree used commercially is the dried bark. Processed cinnamon bark products include Ceylon-type cinnamon bark oil, liquid extract, tincture, various aqueous or aqueous-alcoholic dried extracts, and supercritical carbon dioxide (CO2) soft extracts. Cinnamon leaf oil is also used, but to a lesser extent.

Part of cinnamon’s commercial popularity lies in its ability to both enhance and suppress flavor. When added to foods containing sugar, cinnamon exerts a synergistic effect and its aroma enhances the sweetness. Alternatively, cinnamon can help mask undesirable flavors and odors in foods and drugs.

Benefits & Medical Uses of Cinnamon

medicinalCinnamon bark and its oil is used in the pharmaceutical industry as an ingredient in products used for:

 

  • Asthma
  • Colds
  • Coughs
  • Diabetes
  • Fever-reducing
  • Expectorant properties
  • Treating bad breath
  • Diarrhea
  • Flatulence
  • Gastric distress
  • Impotence
  • Typhoid fever
  • Nausea and vomiting

Cinnamon bark oil is:

  • Antibacterial
  • Antifungal
  • Antimicrobial
  • An antioxidant
  • Antiviral
  • Larvicidal

Cinnamon has been employed for several millennia in traditional Eastern and Western medicine for:

  • Anorexia
  • Bloating
  • Dyspepsia with nausea
  • Flatulent colic
  • Spastic conditions of the gastrointestinal tract

Cinnamon is commonly used in Western Medicine to aid the blood sugar levels for people with diabetes.  It is used specifically in improving metabolic measures. It also has a glucose-lowering and blood sugar regulating effect.

Cinnamon displays numerous beneficial effects (and no toxicity), including promoting glycemic control, healthy fat parameters, reduction of insulin resistance, potentiation of the action of insulin, and amelioration of common complications associated with diabetes.

Some suggests that cinnamon has the ability to even out the caffeine absorption in the body. Instead of getting a high peak and a sudden drop from the caffeine, cinnamon is said to even it out to a longer and more balanced effect.

Cinnamon in Folk Remedy

This spice has been used in folk remedies for a wide range of conditions: “amenorrhea, arthritis, asthma, bronchitis, cancer, cholera, coronary problems, cough, diarrhea, dysentery, dyspepsia, fever, fistula, lumbago, lungs, menorrhagia, nephritis, phthisis [pulmonary tuberculosis or other disease that causes wasting of the body], prolapse, proctosis, psoriasis, spasms, tumors, vaginitis, warts, and wens.  Additional folk medicine uses include dyspnoea (shortness of breath or labored breathing caused by serious disease of the airways, heart, or lungs), eye inflammation, “frigidity,” impotence, neuralgia, rheumatism, toothache, and wounds. It also has been used to alleviate tongue paralysis, as well as externally to relieve poisonous insect stings and acne.

Uses of Cinnamon in Other Cultures

Ayurvedic medicine use cinnamon bark oil as a single drug to treat flatulence, impaired digestion and metabolism, intestinal tract inflammation, peptic ulcer, vomiting, hemorrhoids, failure of penile erection, worm infestation, dryness of mouth, thirst, rhinitis/sinusitis, acute pain of nervine origin, blood disorders, tubercular ulcers, scorpion bite, and toothache. Cinnamon leaf oil has been used externally for rheumatism and inflammation.

Also in the Ayurvedic system of medicine, the powdered inner bark (tvak) is indicated for treating throat and mouth diseases, dryness of mouth, thirst, urinary bladder diseases, hemorrhoids, worm infestation, rhinitis/sinusitis, and heart disease.

In Siddha medicine, the powdered inner stem bark is used for treating all types of poisons and toxins, dysentery, painful gastrointestinal disorders with indigestion, flatulence, and wheezing. In Unani medicine, the dried inner bark is used for complete suppression of urine formation and excretion, sexual debility, bad breath and asthma.

Foods With Cinnamon

Cinnamon is used in curry and tea blends, baked goods, beverages, canned fruit, confections, desserts, pickles, liqueurs, marinades, meats, sauces, soups, and chewing gum. In Spanish-speaking countries cinnamon (canela) is popular in chocolate. Cinnamon Is also used in making mulled wine which is often used as an apéritif to aid digestion. Furthermore, cinnamon bark essential oil is used in the food industry, and has replaced ground cinnamon in large part, as it can provide a uniform flavor to confectionery, meat, and other processed foods.

Cosmetics

Cinnamon bark essential oil is used in the perfume, and pharmaceutical industries. Due to its irritant and skin-sensitizing properties, cinnamon bark oil is used minimally in the perfume industry to add a musky, woody undertone. It is also a fragrance ingredient in soaps, toothpastes, and mouthwashes. Cinnamon  leaf oil is also employed as a fragrance and germicidal ingredient in soaps.

Cinnamon Recipes

Warm and Nutty Cinnamon Quinoa

medicinal 2Ingredients

  • 1 cup 1% low fat milk (organic)
  • 1 cup water
  • 1 cup quinoa (organic, hs note: rinse quinoa)
  • 2 cups blackberries (fresh, organic preferred)
  • 1/2 tsp ground cinnamon
  • 1/3 cup chopped pecans (toasted*)
  • 4 tsps agave nectar (organic, such as Madhava brand)
  • 1 cup quinoa (dry, yields approximately 3 cups cooked)
  • 13/4 cups water (or stock)
  • sea salt

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.

Serves 4.

*While the quinoa cooks, roast the pecans in a 175C degree toaster oven for 5 to 6 minutes or in a dry skillet over medium heat for about 3 minutes.

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Upside-Down Apple-Cinnamon Pie

medicinal 2Serves 8. If you don’t plan on serving this pie immediately, cool it in the skillet, then warm it for 10 minutes in a 175˚C oven before unmolding. This will keep the crust from getting soggy.

  • ¾ cup sugar – alternatively 5 drops of stevia extract / 1 tbs agave syrup / 1 tbs honey
  • 8 medium sweet-tart apples, such as Braeburn, peeled and cut into 12 wedges each (1.8kg)
  • 2 Tbs. lemon juice
  • 1 tsp. ground cinnamon
  • Refrigerated pastry for 1-crust pie, or 1 Perfect Every Time Piecrust
  1. Preheat oven to 175˚C. Spread sugar in even layer over bottom of 10-inch cast-iron or ovenproof skillet (not nonstick), and heat over medium-low heat. Cook 12 to 15 minutes, or until sugar has caramelized to a pale amber color, stirring often with wooden spoon. Remove from heat.
  2. Toss apple wedges with lemon juice and cinnamon in bowl. Arrange apple wedges flat-side down in concentric circles in skillet over caramel.
  3. Roll crust into 10-inch disc. Place dough over apples, folding edges inward to make a rim but covering apples completely. Make 2 to 3 small slits in dough to let steam escape while baking. Bake 1 hour 45 minutes to 2 hours, or until crust is golden brown.
  4. Cool 15 minutes on wire rack. Run knife around edges, then place large cake plate over skillet, and invert pie onto cake plate. Transfer any apples remaining in skillet into pie and smooth with knife
Apple Pie

Apple Pie

Nutritional Values in Cinnamon

 

Nutrient Value pr 100g
Energy 247 kcal
Protein 4 g
Fat 1.2 g
Carbohydrate 80.6 g
Fiber 53.1
Sugar 2.17
Calcium 1002 mg
Iron 8.3 mg
Magnesium 60 mg
Phosphorus 64 mg
Potassium 431 mg
Sodium 10 mg
Zinc 1.8 mg
Vitamin C 3.8 mg
Thiamin 0.02 mg
Riboflavin 0.04 mg
Niacin 1.3 mg
Vitamin B6 0.16 mg
Folate 6 µg
Vitamin A, RAE 15 µg
Vitamin A, IU 295 IU
Vitamin E 2.3 mg
Vitamin K 31.2 µg
Saturated fat 0.4 g
Monounsaturated 0.3 g
Polyunsaturated 0.07 g

Resources

http://cms.herbalgram.org/herbalgram/issue95/hg95-herbpro-cinnamon.html?ts=1381209258&signature=94db3ba337d8ecd8354b0273d457f235

http://ndb.nal.usda.gov/ndb/foods/show/235?qlookup=cinnamon&fg=Spices+and+Herbs&format=&man=&lfacet=&max=25&new=1

sticks and powder

sticks and powder

Big Day of Fundraising

Two Fundraising Events in One Day

On Friday, Loud Shirt Day Australia encouraged people to wear colourful shirts to raise money and awareness for deaf children. On the same day, Candi’s Girls Night Out fundraiser was on. This was for a girl, who tragically fell off a balcony some years ago, and whose life will never be normal again. Her family arranged an amazing event to raise money towards her treatments.

Loud Shirt Day

Loud Shirt Day is an annual event where organizations and businesses can register  to take part in raising money for deaf children in the country. My workplace took part of this and made a contribution to the cause. The ladies arranged a morning tea and I brought wholemeal Focaccia Bread – as my green smoothies and raw food probably wouldn’t go down too well (will upload recipe for the bread soon). We were dressed up in our brightest clothing and at the end of the day  the winner of the loudest shirt was announced.

fundraising

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Candi’s Fundraiser

The Girl’s Night Out was really well organized and a great success.  The event was arranged to raise money for Candi’s treatments. Her family is aiming for a holistic approach and arranging for her to take part in three programs; for her brain, her heart and her body. For her head, she will begin treatment at “The Institute of Functional Neuroscience”, for her heart she will get treatment from “The Remede Centre”, and “Walk On” will provide treatment for her body.

Girl’s Night Out

We received bubbles upon arrival by some rugby players that were our waiters for the evening. Candi’s sister and mother held a speech and told Candi’s story before the food was being served. They had arranged a silent auction where you could put your name down for personal training, super foods, skin care and lots of other awesome stuff. My friend actually won 3 of the packages only to realize that adding them up got rather expensive. At least it was for a good cause. A draw for a diamond necklace worth $5,000 was also arranged. When we left we received a goodie bag full of little treats.

fundraising 5

Big Day

After a whole day of fundraising I was ready to go home and get some sleep. Candi’s fundraiser only lasted until 9pm, but I as absolutely shot to bits by the end of it.

If you are interested in any of the events, I have posted Loud Shirt Day’s website below, and will try and find the blog to follow Candi’s treatments. If you have any questions, please leave a comment! ★

Website

http://loudshirtday.com.au/

Subi Markets

Weekend Activities

One of the weekend activities I really enjoy is to go to local fruit and veg markets and stock up for the following week. I can spend hours and hours on end buying fresh food, discover new spices and enjoying meals in the food court. Subiaco Markets (close to the railway station) is a great place to get fresh produce. It’s one of Perth’s largest undercover markets and has a wide variety of foods and other goods & services to offer.

Early Bird

If you want to avoid lots of people, you’ll have to be there byt 7:00am. It already starts to get busy around 7:30am! There are several fruit and vegetable shops in the market, but it also has juice stands, flower shops, fresh food outlets such as fish, butcher, bakeries, patisserie, whole foods, health foods and also a café & food court area. You can also find a large range of jewellery clothing and gift shops, plus beauty services including hairstylists and massage therapies.

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Many Markets

Perth has a lot of markets spread around the city. Another great market is the old Fremantle markets, which has a lot of history. There are also several farmer markets that are held at local schools over the weekends. Mt Claremont Farmers market and Subiaco Farmers market are worth checking out! ★

After-Work Run in the Park

Calming, Cleansing & Revitalizing

It’s something about a run in the park after a long and stressful day at work. The sound of birds, smell of the grass and fresh leafs, and a gentle breeze on the skin. Green has a calming effect on us, which makes the park an excellent place to recover from a day of stress.

I’m lucky to be surrounded by several great parks, and try to go for walks, runs and fitness sessions as often as I can. Also, I don’t have a gym membership as I enjoy exercising outdoors no matter what the weather gets up to. Dropping into a gym for a class or to use some of the equipment is good for changing it up. However, the park is a great place to take some weights and boxing equipment for a session.

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park

Before I came to Australia, I didn’t know that black swans even excised, but here I see them quite often. They’re beautiful things, but not by any means less aggressive than the white ones. I enjoy the wildlife in parks and always take time to stop and look if something catches my attention. After a workout and a round of stretching it’s nice to sit down to breathe and absorb the goodness. Tomorrow’s stress and concerns will come soon enough, so better appreciate the peace while I can   ★

Pre Workout Foods

Is a Pre Workout Meal Vital?

Food eaten throughout the training week as well as food and fluid consumed during exercise is just as important. Consuming food and fluid before exercise should be seen as an opportunity to fine-tune carbohydrate and fluid levels and to ensure you feel comfortable.

When should I eat?

Food consumed before exercise is only useful once it has been digested and absorbed.  You therefore need to time your food intake so that the energy becomes available during the exercise period.  The time required for digestion depends on the type and quantity of food consumed.  Foods higher in fat, protein and fibre generally take longer to digest than other foods, and can cause stomach discomfort during exercise.  A general guide is to have a meal about 3-4 hours before exercise and/or a lighter snack about 1-2 hours before exercise.

What if I Exercise Early in the Morning?

If you do, try and opt for a light snack about an hour before exercise.  Examples are: Fruit or a museli bar on the way to training along with some fluid such as a glass of almond milk or juice.

What should I eat?

Food eaten before exercise should provide carbohydrate containing low GI complex carbohydrates, about 15-20 grams of protein and a combination of good fats (monounsaturated fats and omega 3′s). This combination of foods will break down slowly, keeping your energy levels consistent and provide the necessary nutrients to aid muscle growth. Most exercise sessions emphasizes on carbohydrate and fluid for the pre-event meal.

Some food suggestions suitable to eat 3-4 hours before exercise:

  • Salad with pumpkin and tofu
  • Tuna and salad sandwich (wholemeal) and an apple
  • pasta or rice with for example tomato, root vegetables and egg
  • Baked beans on toast (whole grain)
  • Quinoa and vegetables + banana
  • Fruit & vegetable smoothie
  • Fruit salad with nuts

Note: The main goal of pre workout meal is to keep your blood sugar levels consistent throughout your training session to prevent muscle catabolism (breakdown of muscle for fuel). Therefore low GI carbohydrates should form the basis of this meal in combination with lean sources of protein.

Some food suggestions suitable to eat 1-2 hours before exercise:

  • Fruit and vegetable smoothie
  • Sports bars (check labels for carbohydrate and protein content)
  • Raw chia seeds almond milk porridge with berries
  • Organic rolled oats with almond milk
  • Coconut milk yogurt
  • Fruit

The ideal pre-workout snack is one that is quickly digested and predominately consists of water and carbohydrates. Examples include solid foods like an orange, banana or grapes. Liquid snacks might include fruit juice, a pre workout shake or a sports drink.

Are Foods With a Low Glycemic Index Better?

Carbohydrate-containing foods have different effects on blood glucose levels.  Foods with a low glycaemic index (GI) cause a slower, sustained release of glucose to the blood, whereas foods with a high GI cause a rapid, short-lived rise in blood glucose.  Research has shown that low GI foods could be useful in the pre-event meal as they would result in a slower and more sustained release of glucose during exercise maintaining blood glucose levels for a longer period.

Athletes: What if I am too Nervous to Eat?

You will perform better when you are well-fuelled and well hydrated, and the pre-event meal could play an important role.  Athletes need to experiment to find a routine that works, and foods that are safe and familiar.  Liquid meal supplements such as protein shakes provide an alternative for anyone who has difficulty tolerating solid foods pre-exercise. Muesli bars and sports bars can be eaten if you nibble them slowly over the hours leading up to your game or competition.

Avoiding Carbohydrate Pre Workout

In some cases, eating carbohydrates can improve the outcome of the session.  However, a small percentage of people experience a drop in blood glucose levels and symptoms such as fatigue, shakiness and dizziness after consuming carbohydrate immediately before exercise.  This is a response to the increase in carbohydrate use that occurs after the intake, associated with a rise in the levels of the hormone, insulin.  However, for most people, this is a temporary event which is quickly corrected by the body without any side-effects.

What if I am Trying to Lose Weight?

Exercising in a fasted state (around 8 hours since the last meal) results in a greater proportion of fat being used as energy compared to doing the same workload after a carbohydrate-containing meal or snack.  However, you may be able to exercise harder and for a longer period if you consume carbohydrate before exercise.  As an overall, this will result in increased energy use and a greater contribution to fat loss.If your primary goal is to improve performance, have something to eat pre exercise.  If your primary goal is weight loss, (and do the same amount of exercise regardless of whether you eat or not), save your meal until after the session.

If your primary goal is weight loss, (and do the same amount of exercise regardless of whether you eat or not), save your meal until after the session.

Resources

http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training/eating_before_exercise

http://www.sportsdietitians.com.au/resources/upload/GI_and_sports_performance.pdf

http://www.ausport.gov.au/ais/nutrition/factsheets/body_size_and_shape/increasing_muscle_mass

nuts and raisins