There has been some recent media attention on children’s breakfasts, which concluded that only 2 of the myriad cereals available were suitable for kids’ regular consumption. This conclusion revealed the comparative sugar and sodium levels of these cereals, showing that the majority of cereals available contained more than the daily allowance for both substances. Not to mention the common cocktail of artificial colours, flavours and preservatives.
While this is a grave finding in itself, it leads me to wonder at what point in history cereal and milk became the only breakfast option available to children. Most commercial cereals don’t fulfil the criteria for a balanced breakfast; on the contrary, they would appear to be rather on the detrimental side. As the first meal of the day, breakfast sets up the body’s blood sugar pattern. Sugar and refined carbohydrates at breakfast create an unstable blood sugar pattern, first raising the sugars too high, which may manifest as hyperactivity and agitation, then allowing them to crash, rendering the child unable to concentrate. This, of course, applies to adults as well. Refined sugars in general challenge immunity, which at this time of year is the last thing we need. Sugary breakfasts also mean that we’re missing out on an opportunity to increase our protein intake, as well as increase our consumption of minerals and vitamins. Protein is important for growth and repair, so it’s vital that growing kids get enough. Though some cereals add a little of a few nutrients like iron and calcium, the amounts are rather token compared to 'real' food.
Breakfast, therefore, should be a balance of nutritionally rich sources of protein, fats and carbohydrates from whole foods. This will give a balanced blood sugar pattern that lasts throughout the day, allowing the child (or adult) to concentrate effectively, as well as maintain health and fitness. If you’re switching kids from cereal to this type of breakfast, you may quickly notice increased attention spans, rapid growth spurts, better agility and coordination and increased immunity.
Below you will find a list of recommended breakfast foods, followed by some recipe ideas that will be a hit with kids and big people alike
Eggs
These are high in fats (yolk) and protein (whites). Make sure you support organic and free range, as the nutrient content will be higher. To get the best from an egg always cook the white but leave the yolk runny to preserve the essential fats.
Yoghurt
Keep those little intestines coated with friendly bacteria. Make sure you buy the pot set stuff, like Mundella and Jalna
Oats
Always check the packet to ensure there’s no sugar. There are natural sugars in oats, which give it that gelatinous texture, which are a wonderful source of fibre for a clean intestinal system.
Beans
Baked beans are back, high in fibre and minerals, particularly if you myo. These can be pre made on weekends and warmed up each morning.
Nuts and seeds
These are a great addition to breakfast as they’re high in fibre, protein, minerals and good fats. For example almond spread will provide you with as much calcium as milk, gram for gram, as well as many other essential nutrients.
Fruit
Fruits are a great addition to a breakfast. They’re high in vitamins, natural sugars, water and fibre, but low in protein, so always combine them which another protein source.
There are so many breakfast options that are just as quick as cereal, yet provide adequate nutrition, while cereals fall alarmingly short. Below are some recipes that will be loved by all kids, big and small.
Nut butter toasties
Using good quality sourdough rye or oat bread, or gluten free for coeliacs, make toasts and spread them with three stripes of different nut spreads like tahini, almond and peanut paste (a health aisle brand). Or, spread a mixture of tahini and honey, macadamia spread and 100% maple syrup, hazelnut spread and mashed banana, almond paste and avocado...
Omelette
An omelette is a great way to amplify breakfast nutrition while disposing of annoyingly small quantities of leftovers from last night’s dinner. Half a salmon steak you can’t bear to throw out? Throw it in an omelette with a little wilted spinach. Or crumble in some goat cheese with fresh basil, avocado omelette is another idea. Anything goes. For kids, a pizza omelette with cherry tomatoes, cheese and basil should appeal. Or let them choose the toppings.
Chocolate Hazelnut Porridge
This recipe is such a winner, and beats the heck out of cocoa pops. To make 2 serves, soak a cup of organic quick oats (health food aisle) in a cup and a half of cold water over night. Soaking will halve the cooking time in the morning, and activates the ‘good sugars’ called mucopolysacharides. To cook, place the oats and soak water into a small pot with a cup of thin coconut milk and stir over a medium heat until thick and creamy. Stir in a teaspoon of organic cocoa, 2 teaspoons of 100% maple syrup and serve, topped with some crushed hazelnuts.
Another form of porridge which is suitable for gluten intolerants is flaked quinoa. You can use exactly the same preparation method as for oats, only you don’t need to soak overnight. These little flakes are much quicker to absorb fluid. Just place the cup of quinoa flakes into the pot and cover with a cup and a half of hot water and the coconut milk and cook over a low heat.
Breakfast yoghurt smoothies
This is a brilliant healthy breakfast for those running late mornings, since they can be whizzed up while the kids get dressed, and drunk from a milkshake cup in the car. The greatest thing about them is that any supplements they may need such as flax oil, powdered magnesium or liquid iron can be effectively concealed within! Just throw the following into the blender; pot set yoghurt, some almond meal, a banana, milk or coconut milk, fresh or frozen berries, 100% maple syrup or honey.
Feel free to email me with more recipes, success stories or other feedback.
Thursday, May 28, 2009
Sunday, May 10, 2009
Get Well Soon
The ancient medical philosophies of Europe, India and Asia all acknowledged that the seasons affect the human body in a profound way. Each season was said to influence the body as it influences the world around us, creating more dryness and heat in Summer and moisture and cold in Winter and so on. Illness was thought to arise from an imbalance in these influences, for example too much cold increased the chance of infection and heat increased inflammation. Though we no longer give much consideration to this diagnostic system, we are still governed by the natural laws of the world around us.
So at the change of season we may notice changes in our bodies. Some of us feel instantly more energetic as Summer approaches, others prefer the cool of Winter, yet others struggle through Spring with hay fever. But at some point in the year we will feel that our bodies are in some way affected by a change of season.
As the Summer and Autumn blends into Winter, it’s quite common to feel the body begin to wind down to Winter mode. There may be an increased desire for sleep as the days shorten. There may be an inclination towards warm, dense foods. And most common of all, there’s the common cold.
A cold may occur at this time of year if the body’s increased need for sleep and TLC is not met. In other words, we continue to power through our busy lives, and often haven’t even registered the subtle difference. In this way, a cold can serve to slow us down, enforce a few days of (by now much needed) rest, and strengthen our immunity (by giving it a training session) for the coming Winter months. It’s important therefore to take the opportunity to rest and entirely recover. It’s also important to use remedies that stimulate the body to heal itself, and this is why it’s not advisable to use an antibiotic, which will do the work of your immune system for you. Save that treatment for more serious situations. Excellent remedies at this time include warm teas with lemon juice, essential oils like eucalyptus for sinus congestion, and herbal treatments to simulate immunity. These remedies, teamed with adequate sleep and good food, will assist a thorough and much faster recovery than many other treatments. It is certainly and by far the healthier option than the ‘soldier on’ approach of certain band-aid pharmaceuticals.
Some fun and effective home treatments are;
Lemon and ginger tea:
Grate some fresh ginger, about a tablespoonful, into a saucepan, add one cup of cold water, boil, then simmer for 5 minutes with a tight lid on. Strain into a mug, add the juice of ¼ of a lemon and sip slowly. You can also use a drop of ginger essential oil, in which case skip the saucepan part and pop a drop straight to the mug. Drink this 3 times a day. You can make it all in one batch then reheat it twice, just add a little more ginger and two more cups of water.
Foods:
If you do feel hungry during a cold, make sure the foods you eat are exceptionally clean and fresh, by which I mean organic and whole foods. Fruit should be the first line of hunger busting. You can stew or juice them if your throat is sore. If you require a more substantial meal, soups (not canned) are the best warm option. If you’re making this yourself, make a quick veggie stock* by throwing any veg you have in the fridge (add leafies like spinach or silverbeet last and keep rather than straining out) along with a halved onion, plenty of garlic and some chilli (fresh or flaked) some sea salt and fresh ground pepper into a pot and covering with water. Boil then simmer this for a couple of hours, covered. Strain the stock and while still hot add a beaten egg or two in a thin stream while stirring. But ideally family or friends could do this for you. Other great snacks include fresh avocado dip with carrot sticks or a salad of fresh baby spinach or roquette leaves, avocado, vegetable sticks and some boiled egg, dressed only with lemon juice and olive or flax oil.
*I would avoid using a commercial stock as they’re much too high in salt and often contain additives such as colour and flavour enhancers.
It is so important that you avoid the following to speed recovery;
• Milk; milk and other dairy stimulate mucus production and challenge immunity,
• Fried fats; avoid these at all times anyway, but especially during recovery,
• Sugar and starch; this includes flour based foods. These deplete the body’s vitamin and mineral stores.
Essential oils
It’s just incredible how fast these work. Often you can prevent a cold entirely just by using a drop or two of a well chosen oil at the first sign of a cold. My favourite for this is Young Living’s Thieves oil. The cloves and cinnamon will warm the body and stimulate immunity, eucalyptus clears sinus congestion, rosemary cleanses the whole system and the lemon, as with all the other ingredients, is a powerful antimicrobial.
Herbs:
Equally as effective is a well chosen bottle of liquid herbs, like my Get Well Soon blend. This is made up of 5 great antibacterial and immune stimulating herbs to give you a speedy and full recovery in a couple of days.
If you choose to support yourself in this way, not only will your recovery be quick and complete, but you will actually feel better than you did before you came down with the cold. You’ll most likely have more energy, get better sleep and feel emotionally more balanced than you did previously. If you’d like more information about how you can feel this good every day, make an appointment for a Naturopathic consultation.
So at the change of season we may notice changes in our bodies. Some of us feel instantly more energetic as Summer approaches, others prefer the cool of Winter, yet others struggle through Spring with hay fever. But at some point in the year we will feel that our bodies are in some way affected by a change of season.
As the Summer and Autumn blends into Winter, it’s quite common to feel the body begin to wind down to Winter mode. There may be an increased desire for sleep as the days shorten. There may be an inclination towards warm, dense foods. And most common of all, there’s the common cold.
A cold may occur at this time of year if the body’s increased need for sleep and TLC is not met. In other words, we continue to power through our busy lives, and often haven’t even registered the subtle difference. In this way, a cold can serve to slow us down, enforce a few days of (by now much needed) rest, and strengthen our immunity (by giving it a training session) for the coming Winter months. It’s important therefore to take the opportunity to rest and entirely recover. It’s also important to use remedies that stimulate the body to heal itself, and this is why it’s not advisable to use an antibiotic, which will do the work of your immune system for you. Save that treatment for more serious situations. Excellent remedies at this time include warm teas with lemon juice, essential oils like eucalyptus for sinus congestion, and herbal treatments to simulate immunity. These remedies, teamed with adequate sleep and good food, will assist a thorough and much faster recovery than many other treatments. It is certainly and by far the healthier option than the ‘soldier on’ approach of certain band-aid pharmaceuticals.
Some fun and effective home treatments are;
Lemon and ginger tea:
Grate some fresh ginger, about a tablespoonful, into a saucepan, add one cup of cold water, boil, then simmer for 5 minutes with a tight lid on. Strain into a mug, add the juice of ¼ of a lemon and sip slowly. You can also use a drop of ginger essential oil, in which case skip the saucepan part and pop a drop straight to the mug. Drink this 3 times a day. You can make it all in one batch then reheat it twice, just add a little more ginger and two more cups of water.
Foods:
If you do feel hungry during a cold, make sure the foods you eat are exceptionally clean and fresh, by which I mean organic and whole foods. Fruit should be the first line of hunger busting. You can stew or juice them if your throat is sore. If you require a more substantial meal, soups (not canned) are the best warm option. If you’re making this yourself, make a quick veggie stock* by throwing any veg you have in the fridge (add leafies like spinach or silverbeet last and keep rather than straining out) along with a halved onion, plenty of garlic and some chilli (fresh or flaked) some sea salt and fresh ground pepper into a pot and covering with water. Boil then simmer this for a couple of hours, covered. Strain the stock and while still hot add a beaten egg or two in a thin stream while stirring. But ideally family or friends could do this for you. Other great snacks include fresh avocado dip with carrot sticks or a salad of fresh baby spinach or roquette leaves, avocado, vegetable sticks and some boiled egg, dressed only with lemon juice and olive or flax oil.
*I would avoid using a commercial stock as they’re much too high in salt and often contain additives such as colour and flavour enhancers.
It is so important that you avoid the following to speed recovery;
• Milk; milk and other dairy stimulate mucus production and challenge immunity,
• Fried fats; avoid these at all times anyway, but especially during recovery,
• Sugar and starch; this includes flour based foods. These deplete the body’s vitamin and mineral stores.
Essential oils
It’s just incredible how fast these work. Often you can prevent a cold entirely just by using a drop or two of a well chosen oil at the first sign of a cold. My favourite for this is Young Living’s Thieves oil. The cloves and cinnamon will warm the body and stimulate immunity, eucalyptus clears sinus congestion, rosemary cleanses the whole system and the lemon, as with all the other ingredients, is a powerful antimicrobial.
Herbs:
Equally as effective is a well chosen bottle of liquid herbs, like my Get Well Soon blend. This is made up of 5 great antibacterial and immune stimulating herbs to give you a speedy and full recovery in a couple of days.
If you choose to support yourself in this way, not only will your recovery be quick and complete, but you will actually feel better than you did before you came down with the cold. You’ll most likely have more energy, get better sleep and feel emotionally more balanced than you did previously. If you’d like more information about how you can feel this good every day, make an appointment for a Naturopathic consultation.
Wednesday, May 6, 2009
Quinoa - Inca gold
I have a new favourite food. Considering the grueling nature of the criteria for that title, it is no small acheivement to be my favourite food. We all have foods we favour based on taste, but if that were the sole assessment basis I would choose chocolate mousse or buffalo mozzarella, and I wouldn't be writing this blog. Flavour is one of the tickboxes, though perhaps it is overshadowed by ease of preparation and versatility, both of which I prize slightly more highly. Above all, however, not only must it be exceedingly nutritious, it must be a SUPERFOOD!
This particular food is not only considered a superfood by nutritionists, puritans and assorted hippy health junkies. This one is on the World Health Organisation's list of SUPERCROPS! That is, it's one of the foods they have reason to believe has the potential to alleviate world hunger. This is due not only to its nutritional value, but also to its flexibility regarding growth conditions. I'm less interested in it's unfussiness regarding rainfall and altitude (though I am happy for it), but fascinated by the nutritional value. Curious yet?
It's a grain called quinoa, which is pronounced keen-wa. It hails from South America, where the native people have cultivated it for eons. Its claim to fame (by fame I mean nutritional superstardom) begins with its full amino acid profile, which means it's a complete protein of itself, providing humans with all the amino acids we can't manufacture ourselves. A full amino acid profile has traditionally been the domain of animal products, so quinoa is a saving grace for all vegos. Next, there's the amount of these amino acids (which are the building blocks of protein). Per 100g of quinoa there is between 14g and 20g of protein. Thus, on average, an uncooked half cup serve of quinoa can equal around 1/3 of an adult's daily recommended protein requirement. That's huge!
As well as protein, this blessed grain provides lovely complex carbs, dietary fibre, both soluble and insoluble, essential fatty acids, almost half the recommended daily intake (RDI) of iron and magnesium , almost 80% of the RDI of folate (B9), and similarly significant amounts of the rest of the B group vitamins along with vitamin E, zinc, potassium and phosphorus! It's entirely gluten free, and predominantly available organic.
As I mentioned, to use quinoa in cooking is incredibly simple. It's cooked by absorption method using the same quantity of water to quinoa, (or often just slightly more water, I find) and for extra flavour stock can be used. I love to make a kind of pliau by frying spices and garlic in oil or butter, then adding veggies for a quick saute, followed by the water and the quinoa. Meat, especially chicken, is a perfectly acceptable addition, as are nuts like almond flakes or pine nuts, or legumes like lentils, peas or beans. I also like to stir through chopped fresh herbs at the end. This makes a great cold salad too. Another option is to throw a handful or two into soups. Here I use quinoa in the place of pasta in my minestrone. I also use it plain in the place of rice with a curry or stir fry. At breakfast it can be cooked with juice, milk or coconut milk and eaten with crushed nuts and stewed fruit as a porridge. Quinoa can also be bought flaked for a smoother porridge.
My favourite preparation method, however, is to sprout it. Sprouting amplifies the nutritional content by accellerating vitamin production for the germination and growth of the plant, and adds some cholorophyl to the mix. I like to sprout some grains overnight in a bowl of filtered water, then eat them with yoghurt in the morning.
And so I defy anyone to present me with a more complete, more user friendly, more versatile feelgood food than my beloved Quinoa. If you do I will love you and the food forever and ever! Now I just have to work out how to bake biscuits and cakes with quinoa flour. I feel a friand recipe coming on!
Quinoa Recipes
Quinoa stuffed tomatoes
this is a variation on a traditional Sicilian recipe for tomatoes stuffed with risotto. You can actually flavour the stuffing in any way you like - even turn it into a great mid-week main dish by adding pieces of chicken or beef.
8 large, ripe, round organic tomatoes
1 cup red quinoa
2/3 cloves garlic
1 eggplant
2 green capsicums
1 large bunch fresh basil
parmesan and mozzarella cheeses for grating on top
2 tsp sweet paprika
organic butter for sauteeing
Cook the quinoa a described above and set aside. Dice the eggplant and the capsicum and sautee with chopped garlic in some butter until vegies are beginning to soften. Add in paprika as they cook. Throw in the quinoa and combine. stir in chopped basil and a good couple of handsful of grated parmesan cheese.
Cut open the tomatoes near the end with the leaves and scoop out the guts (you can turn this part into a great sauce). Fill the tomato shells with the quinoa and vegie mix, grate some mozzarella over the top, then replace the leafy top of the tomato. Place the stuffed tomatoes into a baking dish and bake at moderate until the tomato skins begin to wrinkle, but don't over do it or they'll fall apart before you get them onto a plate. About 15 - 20 minutes should do it.
This particular food is not only considered a superfood by nutritionists, puritans and assorted hippy health junkies. This one is on the World Health Organisation's list of SUPERCROPS! That is, it's one of the foods they have reason to believe has the potential to alleviate world hunger. This is due not only to its nutritional value, but also to its flexibility regarding growth conditions. I'm less interested in it's unfussiness regarding rainfall and altitude (though I am happy for it), but fascinated by the nutritional value. Curious yet?
It's a grain called quinoa, which is pronounced keen-wa. It hails from South America, where the native people have cultivated it for eons. Its claim to fame (by fame I mean nutritional superstardom) begins with its full amino acid profile, which means it's a complete protein of itself, providing humans with all the amino acids we can't manufacture ourselves. A full amino acid profile has traditionally been the domain of animal products, so quinoa is a saving grace for all vegos. Next, there's the amount of these amino acids (which are the building blocks of protein). Per 100g of quinoa there is between 14g and 20g of protein. Thus, on average, an uncooked half cup serve of quinoa can equal around 1/3 of an adult's daily recommended protein requirement. That's huge!
As well as protein, this blessed grain provides lovely complex carbs, dietary fibre, both soluble and insoluble, essential fatty acids, almost half the recommended daily intake (RDI) of iron and magnesium , almost 80% of the RDI of folate (B9), and similarly significant amounts of the rest of the B group vitamins along with vitamin E, zinc, potassium and phosphorus! It's entirely gluten free, and predominantly available organic.
As I mentioned, to use quinoa in cooking is incredibly simple. It's cooked by absorption method using the same quantity of water to quinoa, (or often just slightly more water, I find) and for extra flavour stock can be used. I love to make a kind of pliau by frying spices and garlic in oil or butter, then adding veggies for a quick saute, followed by the water and the quinoa. Meat, especially chicken, is a perfectly acceptable addition, as are nuts like almond flakes or pine nuts, or legumes like lentils, peas or beans. I also like to stir through chopped fresh herbs at the end. This makes a great cold salad too. Another option is to throw a handful or two into soups. Here I use quinoa in the place of pasta in my minestrone. I also use it plain in the place of rice with a curry or stir fry. At breakfast it can be cooked with juice, milk or coconut milk and eaten with crushed nuts and stewed fruit as a porridge. Quinoa can also be bought flaked for a smoother porridge.
My favourite preparation method, however, is to sprout it. Sprouting amplifies the nutritional content by accellerating vitamin production for the germination and growth of the plant, and adds some cholorophyl to the mix. I like to sprout some grains overnight in a bowl of filtered water, then eat them with yoghurt in the morning.
And so I defy anyone to present me with a more complete, more user friendly, more versatile feelgood food than my beloved Quinoa. If you do I will love you and the food forever and ever! Now I just have to work out how to bake biscuits and cakes with quinoa flour. I feel a friand recipe coming on!
Quinoa Recipes
Quinoa stuffed tomatoes
this is a variation on a traditional Sicilian recipe for tomatoes stuffed with risotto. You can actually flavour the stuffing in any way you like - even turn it into a great mid-week main dish by adding pieces of chicken or beef.
8 large, ripe, round organic tomatoes
1 cup red quinoa
2/3 cloves garlic
1 eggplant
2 green capsicums
1 large bunch fresh basil
parmesan and mozzarella cheeses for grating on top
2 tsp sweet paprika
organic butter for sauteeing
Cook the quinoa a described above and set aside. Dice the eggplant and the capsicum and sautee with chopped garlic in some butter until vegies are beginning to soften. Add in paprika as they cook. Throw in the quinoa and combine. stir in chopped basil and a good couple of handsful of grated parmesan cheese.
Cut open the tomatoes near the end with the leaves and scoop out the guts (you can turn this part into a great sauce). Fill the tomato shells with the quinoa and vegie mix, grate some mozzarella over the top, then replace the leafy top of the tomato. Place the stuffed tomatoes into a baking dish and bake at moderate until the tomato skins begin to wrinkle, but don't over do it or they'll fall apart before you get them onto a plate. About 15 - 20 minutes should do it.
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