Dietary Fibre and Cholesterol. Dietary Fibre and Colon Cancer. It is very well known now from many research studies that the relationship between these is very beneficial for us. The subject of soluble and insoluble fibre was a main topic in the previous posts: Lima Beans, Black-Eyed Bean Lubiya, Pearl Barley Risotto.
Below is an extract of one study that summarises all the benefits very well.
‘Risk reduction associated with a range of critical outcomes was greatest when daily intake of dietary fibre was between 25 g and 29 g. Dose-response curves suggested that higher intakes of dietary fibre could confer even greater benefit to protect against cardiovascular diseases, type 2 diabetes, and colorectal and breast cancer. Similar findings for whole grain intake were observed. Smaller or no risk reductions were found with the observational data when comparing the effects of diets characterised by low rather than higher glycaemic index or load. The certainty of evidence for relationships between carbohydrate quality and critical outcomes was graded as moderate for dietary fibre, low to moderate for whole grains, and low to very low for dietary glycaemic index and glycaemic load. ‘ (‘Carbohydrate quality and human health: a series of systematic reviews and meta-analyses.’ Andrew Reynolds, PhD. January 10, 2019)
Linseed, or commonly known in USA as Flaxseed, contain high content of fibre, but it’s also high in Omega-3 fatty acids.
Somebody presented me with this little bottle of Truffle oil, and I found it of an excellent quality with a very strong truffle scent. One morning I woke up with an idea for a new recipe – a special dessert that could use this truffle oil. My Chocolate Truffles are simple and quick to prepare (10-15 minutes), also so divine! They are perfect for a small unique present if you are creative with a packaging.
You can make them crumbly by adding an extra tablespoon of linseed, then I would recommend to dust with Monk Fruit Icing sugar instead of cacao, or add extra sugar to the syrup. The proportions in the recipe below should make a runny mixture first, however it hardens in a few minutes.
1/4 cup linseed
1/4 cup raw cacao
1/4 cup Maple Flavoured Monk Syrup (or, 1 tbsp monk fruit sugar and 1/4 cup water)
10 ml Truffle oil
1/2 tsp vanilla extract
Extra cacao for dusting.
1. Grind linseeds in the coffee grinder, or take 1/2 cup ready-to-use ground linseed (US – flaxmeal). Sieve ground linseed and cacao into the same bowl, and thoroughly mix.
2. Prepare a piece of baking paper. First, mix syrup, vanilla and oil, then combine all the ingredients together. If it is too soft, leave for a few minutes to harden.
3. Using two quenelle spoons or teaspoons, make about 10-12 truffles and place them over the baking paper. Dust with a small amount of cacao then replace them over a serving plate.
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