Carbohydrates get a bad rap sometimes, in this dieting world we live in. Many people ban them in a belief they are bad for our body's and the culprit that creates obesity. While there is some truth amongst these fears, it is not as black and white as we often think. There is a huge variation within the maconutrient carbohydrate, and on one end we have healthy and nourishing foods and on the other end we have white processed wheat, refined sugar and foods that contribute no nourishment to our body's.
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Here's one for the kids (or if you are like me, the inner kid within you who still loves a chocolate chip biscuit!)
Would you believe me if I said these only had TWO INGREDIENTS?!!! These biscuits are a new favourite in our house. I have never been a person to overly enjoy baking biscuits, but these ones are so easy and quick, and taste amazing - plus they are super nourishing for you. If you're a home vegetable gardener and anything like me, you'll have loads of tomatoes turning red and be looking for idea's on how to use them. Even if you don't have tomato plants, they are cheap to purchase at this time of the year, or grab a can of tomatoes instead - but just ensure there are no added things you aren't wanting in the can. The fresher and more close to nature we can get our tomatoes, the more nutrient-dense, however season and convience isn't always on our side, so in these cases it's ok to opt for the canned tomatoes.
This super easy to make sauce has so much flavour, yet it is full off nothing but nutrients to nourish your body. There is no refined sugar or preservative-containing foods, and it takes only a few moments to create. Give it a go and let me know what you think! Here's a quick and easy mousse to make for when you just feel like something creamy and sweet, but without the poor nutritional quality.
When the banana's in my fruit bowl become too ripe to eat I chuck them in my freezer to use at a later date for recipes such as this. I find this chocolate mousse so satisfying to fix a sugar craving or just as a nice light option for a dessert. It contains so many nutrients that will help you feel full and energised, yet it isn't loaded with sugar that will spike your blood sugar levels, processed foods that will leave you feeling lethargic or wheat or dairy that can upset your digestive system. Takes only a minute to make, so give it a go! Everybody needs carbohydrates. In fact carbohydrates are the only source of energy the brain and the central nervous system can use for fuel meaning they are vital for life. This food group, however, has been given a terrible rap in recent times through being associated with weight gain and poor health. There is varying degrees when it comes to the type and quality of carbohydrates, and it is the unhealthy options that have given all carbohydrates a poor reputation. There is a big difference when it comes to the types of carbohydrates – on one end of the scale are healthy, nourishing complex carbohydrates and on the other end are processed and refined simple sugars. They both play a similar role in your body but with an entirely different outcome. Complex carbs fuel you with stable energy, make you feel good and nourish your body, whereas simple sugars spike your energy levels, make you tired and lethargic, alter your moods, damage your gut, make you store fat, prevent you burning fat, and have a drug-like effect on your brain – to name just a few. When it comes to poor digestion and gut health, as well as weight gain and general health, the refined and processed carbohydrates often made with wheat and/or sugar are where the damage is being created, along with some of the other heavily refined grains. Refined carbohydrates (simple sugars) enter your blood stream extremely quickly sending your pancreas into overdrive to produce enough insulin to deal with it, resulting in huge spikes of insulin in your blood. Whereas, complex carbohydrates enter your blood stream steadily and gradually keeping insulin levels regulated and stable, so the fuel and nutrients from the carbohydrates can be sent around your body to your body cells. The extremely healthy and nourishing carbohydrates such as vegetables, fruit and wholesome carbohydrates offer your body substantial goodness and nutrients and mustn’t be left out of your diet. Some people, especially active people, run better off a higher quantity of carbohydrates in their diet, but a generalised recommendation is to have around 50% of your diet carbohydrates. This sounds a lot when we are encouraged to believe they are bad, but within this 50% I suggest 40% comes from vegetables and fruit. This leaves around 10% intake throughout your day from alternative carbohydrates, but preferably not wheat or refined gluten-free flours. Aim to include carbohydrate-rich starchy vegetables in your daily diet as they are full of nutrients but also supply your body with lots of energy. Try including:
And top up your carbohydrate intake with a small amount of alternative options each day, such as:
Roast Beetroot and Chickpea Salad Ingredients
3 large raw beetroot 1 can chickpeas, drained and rinsed 1 red onion 1 tablespoon coconut oil, melted 4 cloves garlic, finely chopped 1-2 teaspoon dried rosemary Sea salt and cracked pepper to taste 1 handful of baby spinach Directions Preheat oven to 180°C. Wash and cut off tops and tails of beetroot but don’t peel. Cut into small cubes and add to a large mixing bowl. Rinse and drain chickpeas and add to the bowl with the beetroot. Cut the red onion into 8ths and add to the beetroot, along with the garlic, rosemary and salt and pepper. Melt the coconut oil and mix through the vegetables well. Line a large baking dish with baking paper and spread ingredients out in a single layer on the paper and roast in the oven for 25-30 minutes, or until cooked and slightly browned. Remove from oven. Place the handful of baby spinach on a plate, and pile beetroot, onion and chickpeas on top. Enjoy! Kerri x |
Kerri van de Loo - Mindfulness coach, Personal Trainer, Nutrition Coach & SELF-LOVE COACH:Join our Online Wellness Club here: https://www.bodyessence.co.nz/wellness-club.html Categories
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