Tag Archives: dairy free

Everybody’s Talking About Juicing. What are the benefits?

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Hi guys!

Want to know everything there is to know about juicing?? I have the right person for you:

@nge the beauty builder

Since I don’t know any more than anyone about the new trend, I asked a friend of mine to tell us all about it. Ange is a health coach who gives nutrition and lifestyle advice. She created GOSH food. Here is what she says about juicing:

 

Ange, can you tell me what is juicing?

“Juicing is a process by which your juicer will extract the juice from vegetables and fruits (yes, you can juice vegetables).The water and nutrients are extracted and the fibres discarded, hence it is supposed to accelerate the absorption and get those nutrients quicker to your bloodstream.

That is why juicing fruits only is not that beneficial as you end up getting pure fructose i.e. sugar only.”

 

What are the benefits of juicing as opposed to blending (smoothie)?

“I mainly juice raw vegetables. So if you find difficult to digest raw vegetables, juicing will help you to get them down smoothly as all the tough fibres will be removed from the juicing process – For instance if my tummy doesn’t feel right and I have difficulties to digest I will drink vegetable juice till I feel better (I find celery good for tummy aches) – Hence having a smoothie will make you feel fuller for longer (versus a juice) because it will keep everything in your drink.

In any case, do what suits you and what meets your preferences. I personally alternate between both.

Obviously there are things I do not really juice like fruits (to avoid a sugar rush) at the exception of apples and lemon. Avocado and banana are also difficult to juice.

There are vegetables that are hard to blend such as carrots, beetroots, fennel, and broccoli. In that case it is preferable to juice them or to blend them cooked (steamed).

Ideally you would juice your veggies and then blend fruits in the vegetable juice.

 There are many options, I juice carrots and celery to cook them in my soups; I use my blender to bake GOSH food cakes or make GOSH food ice treats.

 Whether you juice or blend if your intake is mainly made of vegetables it should give you this healthy boost as well as a detox effect for those who are using juices & smoothies as detoxifiers.

 Important note:

·       When buying take-away, go for freshly made juices or smoothies or check the ingredients list. Most of them are fruits only and will have high sugar content. If you fancy some fruits, have them whole.

·       There is no single formula that fits us all and juicing in certain instances cannot be appropriate. You should always try, experiment and observe when it comes to food; then you can adjust your diet according to you and how you react to it. My Daughter has got a cold stomach and does not stand raw vegetables juices very well (especially in winter) she needs warming foods. It happens that something wonderfully works for you and you want others to do the same but what works for you can happen not to work for others. And this is what GOSH food is all about: finding what works for you and your family.

·       Juice only diet: I am not a big fan of single formula diets so I won’t drink juices only to feed myself or my family. You will notice that many lost weight adopting this trend though. So before going down that route you need to consider whether their weight loss lasted, whether they were not missing any nutrients and were in good health. You need also to be aware that such diets involve more vegetable juices than fruits juices. If the consequence is an increase in cravings and irritability it might not be a good choice for you.”

 

Have you tried different juicers and which one is best?

I tried different juicers and as a GOSH fooder I finally switch to the cold press ones. I bought this year the Omega VRT juicer.

My advice is to buy what you can afford. Of course I juice every day (more in summer though) so it was natural for me to invest in a cold press juicer.”

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What is your favourite juice?

 “You will notice that once you start juicing your tastes will evolve. You will need a lot of fruits to begin with and then you will appreciate the vegetable juice more and more.

I like to start the day with a green juice and I would like to share with you my mega-booster that is made of Fennel, Ginger and Apple. Simple and efficient. Most of the time I will juice what I have in the fridge and I won’t be fussy about getting this green instead of another one.

I also like the following mix: Kale, broccolis, Pak Choi, lemon, ginger and 1 apple (juiced or blended).

I blend it with a banana or strawberries for my son.

 

Hope this help. You can always drop me an email if you wish to learn more about Healthy Living.”

 

Thanks @nge!

Now I know all about juicing, I feel like getting a juicer so I can eat more raw vegetables and get loads of vitamins!

Gourmet Organic Simple Healthy food

This is not perfection, this is HAPPINESS. 
 
                

@nge offers different formula to suit busy active parents lives so they will make their families happy, healthy and beautiful through their own happiness, health and beauty.

GOSH food website will be live soon: http://www.gosh-food.com

Check @nge’s GOSH food page on Facebook: https://www.facebook.com/GOSHfood?fref=ts

Or you can contact @nge at: goshfood@gosh-food.com

4-up on 2013-08-24 at 15.56 #5

 

Pumkin Soup or My Autumnal Comfort Food

pumpkin soup

In my journey to a healthier me, I have learnt to find alternatives to transform old habits into better ones.

I thought about comfort food last week as I was walking to uni in the rain and wind. When I arrived there I bought a hot chocolate. And I actually found it too sweet. Don’t get me wrong, it went down quite well, but had I made it myself, I wouldn’t have put that much sugar. It’s funny how you can get used to eating certain types of food and how your palate adjusts with changes. Some changes that we force ourselves to make, like swapping white bread for wholegrain, or giving up sugar in tea, for example, can seem hard at first but our taste buds really do readjust. Especially to sweetness I find. I’m sure it’s true for salt too.

Anyway, today I’m making a pumpkin soup, all because of that walk in the rain that made me want comfort food. Something with a nice colour, thick texture and good taste.

pumpkin soup ingredients

I thought about what veggies would go well together and decided for: pumpkin, parsnip, carrot, leek and onion. Very seasonal, and for a bit of a kick, I will add turmeric and chili pepper. And of course a bit of black pepper and salt. I will serve it either on its own, or with a bit of creme fraiche and grated cheddar / gruyère, or chorizo slices. For the exact recipe, scroll down to the bottom of the page :-)

Now for those interested, here is the nutritional content of each ingredient (per 100g):

(source: wikipedia, sorry haven’t got time for deeper research today)

Pumpkin: 26 kcal, pretty much 0g fat, 0g protein, carbohydrate 6g (2.8g sugar), sodium 1mg, potassium 340mg and 170% of your daily needs in vitamin A (remember to eat your vitamin A with fat as it is a fat soluble vitamin).

Parsnip: 75 kcal, pretty much 0g fat, 1.2g protein, potassium 375mg, sodium 10mg, carbohydrate 18g (4.8g sugar), calcium 3% of your daily needs, vitamin C 28%, however that will be lost in cooking because vitamin C is very sensitive to heat.

Carrot: 42 kcal, 0g fat, 0g protein, potassium 320mg, sodium 69mg, carbohydrate 10g (4.7g sugar), vitamin A 334% of your daily needs (great news!) and no need to mention vit C now we know it’s going to be lost in cooking.

Leek: 61 kcal, 0g fat, protein 1.5g,  potassium 180mg, sodium 20mg, carbohydrate 14g (3.9g sugar), vitamin A 33% of your daily needs, vitamin B6 10% of your daily needs, iron 11% of your daily needs, magnesium 7% of your daily needs.

Onion: Antioxidant (so is vit A by the way), 40 kcal, 0g fat, 1.1g protein, potassium 146mg, sodium 4mg, carbohydrate 9g (4,2g sugar)

Turmeric: said to have anti cancer properties and improve the mood :-)

Chili pepper: well, you’ll find over the internet all sorts of health related reasons to eat chili peppers but I haven’t got time to do all the research so I’ll let you do it yourself if you’re dying to know.

Note that potassium contributes to lowering the risks of cardiovascular disease such as high blood pressure. And this recipe is full of it! Yey! Chemically speaking, it’s very similar to sodium (the salt we most commonly use) so this soup might not need much added salt, especially if you add cheese to it too, taste before adding any! (source: World Health Organisation)

pumpkin soup ingredients chopped

Recipe:

Ingredients:

  • 2 small to medium size pumpkins
  • 3 large parsnips
  • 3 carrots
  • 2 leeks
  • 2 onions
  • 1 tsp turmeric powder (or more)
  • 1 tsp chil powder (or more)
  • salt and pepper to taste

Instructions:

You know me, I don’t like to complicate things. Just peel and de seed the pumpkin (that’s hard work but worth it). Peel the onions. Wash and chop all vegetables and throw in large pan with a pint of water or 2. Cook until soft. If you would like a thick texture, remove some of the cooking water (you can drink it, it’s yummy!). Finally, blend all, taste and then add the spices and salt and pepper.

Bon appetit!

Three Tomato Salad with Basil

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Sometimes, the simplest things are the best. I hope you guys like this recipe. The quality of the tomatoes is key. If they are either organic or close to being organic, come from a garden, or a small producer, and grew with a lot of sun, they should taste so good you don’t even want to add any dressing! Don’t worry though, I have two different dressings here for you, and as I’m spending some time with my parents at the moment, my mum took part in preparing lunch and told me it would probably be nice to mix both dressings together. I disagreed, but without telling me, she did it (stubborn much?), and it was a great surprise! Very nice and flavoursome. A pure taste of summer, perfect to eat whilst listening to the cicadas in the shade of a pine tree :-)

Ingredients:

  • 1 big black tomato
  • 1 big red tomato
  • 1 big yellow tomato
  • Half a red onion
  • basil leaves, finely chopped

Dressing 1:

  • 3 tbsp olive oil
  • 1-2 tbsp balsamic vinegar
  • salt
  • pepper

No need to prepare in advance, just add on the top of the salad all the ingredients before serving.

sauce mousseline

Dressing 2 (mum’ sauce mousseline):

  • 1 tsp of Dijon mustard
  • salt, pepper
  • 6-7 tbsp sunflower oil
  • 2 tsp red wine vinegar
  1. In a bowl, combine the mustard, salt and pepper
  2. Add the oil gradually, slowly while whisking.
  3. Carry on whisking, the sauce should start to foam.
  4. To finish, add the vinegar, only as much as you think tastes right. Vinegar tends to counteract the effect from the previous ingredients and the foamy aspect of the sauce may decrease. That’s why you only need a tiny bit, just for the taste (1 to 2 tsp).

It’s a bit of a gamble to manage to keep it foamy, the sauce mousseline will still taste nice if it didn’t work, but it’s best when foamy.

Energy Boost Blueberry Muffins

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Hello there! I hope you are all having a lovely Sunday. I baked today, and felt like I HAD TO share this! Back in March, I uploaded a recipe called Simple Coconut Flour Muffins. If you remember, it was my 1st ever attempt to cook without sugar and a gluten free and dairy free recipe. At the end I mentioned that they would have probably been better with blueberries or something to make them a bit more moist and maybe a bit sweeter. Well, I just baked them again with lots of blueberries and this is totally the answer! They are so good! I can’t believe they are sugar free and wheat flour free!

For the recipe, go to https://eatingwellin2013.wordpress.com/2013/03/26/my-1st-low-carb-and-low-sugar-sweet-treats/ and add about 300g of blueberries and the result will be amazing!

Now, about the calorie content. First of all, you need to know that these muffins are healthy because they have no refined sugar, I use Stevia (Canderel) which is a natural sweetener extracted from a plant that grows in South America. Instead of wheat flour, they have coconut flour, instead of butter, coconut oil, and lots of eggs. It makes them low in sugar and carbohydrates, high in protein and high in healthy fat. The fat from coconut oil is believed to help losing weight as it provides energy to be used by the body instead of being stored as fat. Coconut oil has so many healthy properties I can’t remember them all. It’s meant to be good for chronic fatigue, psoriasis and other skin disorders, to eliminate dandruffs, help with digestive problems, high blood pressure, migraines, diabetes, gum disease, weight loss… (see The Coconut Oil Miracle, by Bruce Fife, founder of the Coconut Research Center for more info on coconut).

Anyway, it tastes good and is healthy, that’s enough for me.

Back to calorie content now, I have roughly calculated that there is about 160 – 170 kcal per muffin. I think it’s higher than an what average muffin has but again, these are healthy calories. Calories that won’t make you feel stuffed and sleepy, that won’t make you put on weight (unless you eat all 12 at once!) and that will give you a lot of energy for the day ahead. So my advice is to eat 1 to 2 blueberry muffins for breakfast, or have one as a mid morning snack or before going to the gym or after exercising. You will feel great, trust me, because it taste like something we would normally feel guilty to eat but these muffins, they are good for you! You need them! So enjoy! And don’t hesitate to tell me what you think, share your recipe if you made them with a different fruit, etc.

Bon Appetit!

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Muffins ready to be baked

My 1st low carb and low sugar sweet treats

Coconut flour muffins

Coconut flour muffins

Is it possible to eat healthy cakes? I am so happy to say the answer is yes!

In my opinion, if you have to choose between sugar and fat in order to reduce calories, get rid of the sugar! Fat has health benefits but caster sugar really doesn’t. And let’s face it, a low fat AND low sugar cake would not taste good!

These cakes do taste good and are nutritious and almost totally guilt free! Enjoy :-)

1. Flourless chocolate cake

Flourless chocolate cake

Recipe found online at http://www.taste.com.au/recipes. There was a little bit of coffee in the initial recipe but I left that out. I also replaced most of the sugar with stevia. Stevia is a natural sweetener coming from a plant that grows in Paraguay and contains almost no calories. Powdered Canderel stevia is a good brand to use for baking because 1 spoon of it = 1 spoon of sugar, making it easy to measure.

Suitable for people with gluten intolerance!

Ingredients:

  • 200g butter
  • 180g dark chocolate (I suggest Lindt Excellence Dark, 70% or 85%)
  • 2 tablespoons coco powder. Try to find one without added sugar (I used Cadbury’s Bournville).
  • 4 eggs
  • 1/4 cup caster sugar and 3/4 cup Canderel Stevia
  • 2 cups ground almonds

1. Preheat the oven to 180 degrees Celsius (350 degrees Fahrenheit) or 160 degrees fan oven (320 degrees Fahrenheit). Grease a round cake tin.

2. Place butter, chocolate and coco powder in a saucepan on low heat and stir until melted. Transfer to a bowl to cool.

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3. Beat egg yolks and sugar until thick.

4. Beat egg whites until peaks form.

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5. Add the chocolate and almond flour to egg yolk mixture and stir. Gently add the egg whites to the mixture. Pour into cake tin and bake for 40 to 45 minutes.

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5. Cool cake in tin then place on serving dish.

Flourless chocolate cake

2. Simple coconut flour muffins

Coconut flour muffins

I found this recipe on thecoconutmama.com. These muffins don’t have the texture that you would expect of a muffin but given that gluten is the ingredient that makes cakes rise, it was inevitable that these would be more dense. The recipe suggested you add chocolate chip or sultanas to personalise them. I wanted to make plain ones for a first try but to be honest they were a bit dry. Next time I will add blueberries. Blueberries in cakes are great because they burst and bring moisture, acidity and sweetness as well as colour. I also replaced the sugar with stevia.

Suitable for people with gluten and dairy intolerance!

Ingredients:

  • 3/4 cup coconut flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 6 eggs
  • 1/2 cup coconut oil
  • 1/2 cup Canderel Stevia (instead of honey)
  • 1 teaspoon vanilla extract
  • Dried shredded coconut for decoration

1. Preheat the oven to 180 degrees Celsius (350 degrees Fahrenheit).

2. In a small bowl, mix all the dry ingredients together and set aside.

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3. In a medium bowl, beat eggs and mix in melted coconut oil and vanilla.

4. Add dry ingredients and mix well. Let sit for 3-5 minutes or until the coconut flour has absorbed the liquid.

5. Scoop batter in muffin cases in muffin tray.

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6. Bake for 25-30 minutes. Let muffins cool before serving. Store in airtight container in refrigerator.

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