Breakfast Cookies

Posted on July 1, 2017 by Janna Boulat • Posted in Breakfast • Tagged Calcium, Gluten Free, Healthy Recipe, Lactose Free, Low GI, No-Fructose, Non-dairy, Nuts, Protein, Seeds, Sugar-free, Superfood, Vegan Recipe, Vegetarian Recipe • 2 Comments

I created Teff cookies and I found them magical. First, one cookie keeps you going for a few hours and also, they are great for weight management.

Besides Teff’s high-fibre and high-protein qualities, which were mentioned in the previous posts for Teff recipes, this super grain also contains vitamins K, B1, B2, B3, B6 and C, which is unique for a grain. Combination of minerals is also admirable, just a few to mention: copper, zinc, magnesium, iron (which is easily absorbed), and what is the most attractive for me is high amounts of calcium. If your body, like mine, doesn’t agree with dairy products, Teff is a very good option for calcium consumption. This array of vitamins and minerals found in Teff makes it a healthy, weight-managing and bone-strengthening food.

There is also a nut butter ingredient in my recipe. My choice is a cashew nut butter, which I love using for my desserts. However, a similar result can be achieved by using peanut butter. Peanuts have more protein than any of the other nuts. Also, peanuts champion the other nuts with plant Sterols, which can help lower bad cholesterol in your body and reduce the risk of heart disease. Cashews have the lowest fat content (the same as pistachios), although peanuts aren’t far behind.

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Breakfast Cookies

Ingredients:

1.5 cups Teff flour
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Hawthorn Tea Recipe

Posted on April 13, 2017 by Janna Boulat • Posted in Breakfast, Entertainer • Tagged Alkaline, Diabetic, Gluten Free, Healthy Recipe, Lactose Free, Low GI, Non-dairy, Paleo, Sugar-free, Superfood, Vegan Recipe, Vegetarian Recipe • Leave a comment

Hawthorn (Greek Crataegus) is a beautiful plant that grows in all continents now. The leaves, flowers and berries have health benefits and they are used to produce medicine for heart diseases.

The British Homeopathic Review revealed of Dr. Green (Ireland):
“… For many years had a reputation for the cure of heart disease that caused patients to flock to him from all parts of the United Kingdom. He cured the most of them and amassed considerable wealth by means of his secret.

For, contrary to the code, he, though a physician in good standing, refused to reveal the remedy to his professional brethren. After his death … (in 1894), his daughter, a Mrs. Graham, revealed the name of the remedy her father had used so successfully. It is Crataegus oxycanthus …”

The health qualities of Hawthorn are still being researched:
‘This study was to investigate the anticancer effects of the peel polyphenolic extract (HPP) and flesh polyphenolic extract (HFP) from hawthorn fruit in human MCF-7 breast cancer cells. It was found that the polyphenol and flavonoid contents of HPP were significant higher than that of HFP. Both HPP and HFP inhibited cell growth in a dose-dependent manner with …, suggesting that HPP was more effective against MCF-7 cells than HFP. … All these findings indicate that hawthorn fruit, especially its peel, is an excellent source of natural chemopreventive agents in the treatment of breast cancer.” (Food Chemistry, Volume 141, Issue 2, 15 November 2013, Pages 1008-1018)

Hawthorn tree, Daylesford

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Lemon and Cashew Dessert Recipe

Posted on March 3, 2017 by Janna Boulat • Posted in Dessert • Tagged Calcium, Gluten Free, Healthy Recipe, Lactose Free, Lemon, Low GI, No-Fructose, Non-dairy, Nuts, Paleo, Protein, Sugar-free, Superfood, Vegan Recipe, Vegetarian Recipe • 1 Comment

Cashew tree produce cashew apples, and cashew apples have cashew seeds. The green seeds are processed, and we find them as light brown cashew nuts on the food store shelves.

From a traditional stir fry to a modern cashew milk, from breakfast to dinner, cashew nuts prove to be more versatile every day. Health benefits of the cashew nuts inspire not only many of us who experiment with home cooking but also some food manufacturers.

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Pumpkin Bread Recipe

Posted on October 23, 2016 by Janna Boulat • Posted in Breakfast, Entertainer • Tagged Diabetic, Fruit, Gluten Free, Healthy Recipe, Lactose Free, Low GI, Non-dairy, Nuts, Paleo, Platter, Protein, Pumpkin, Seeds, Side Dish, Sugar-free, Superfood, Vegan Recipe, Vegetarian Recipe • Leave a comment

In addition to being healthy, pumpkin also contains another healthy ingredient, that is pepitas, or pumpkin seeds. Pepitas are very rich in minerals such as zinc, magnesium and iron. They are also high in protein content, about 20%. Unfortunately, like many other nuts and seeds, pepitas contain anti-nutrients like phytic acid, or phytate, that can make all the previously discussed important nutrients less bioavailable when you consume them. These anti-nutrients bind to minerals, especially zinc and iron, and the minerals cannot be absorbed.

I found a study that was specifically designed to research this factor in pumpkin seeds. It concluded, ‘The subsequent digestion under intestinal conditions showed that Zn becomes less accessible, indicating that antinutrients like naturally present phytate may be responsible for complex formation in the small intestines, thus reducing the potential for Zn bioavailability.’ (Food Chemistry, Volume 128, Issue 4, 15 October 2011, Pages 839-846)

So, if you plan on consuming seeds or nuts on a regular basis, it would be wise to soak or sprout them, that is what doctors advise. Unfortunately, ‘the soaking of whole seeds for 24 h can lead to leaching of iron and, to a lesser extent, of zinc ions into the soaking medium.’ The same applies to all legumes and grains. The good news, it was also proved that fermentation can completely hydrolyze the phytic acid. (Food Chemistry, Volume 138, Issue 1, 1 May 2013, Pages 430-436) And by the way, the heating also causes phytic acid reduction.

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Pumpkin Bread

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Pumpkin Soup Recipe

Posted on October 16, 2016 by Janna Boulat • Posted in Soup • Tagged Alkaline, Calcium, Diabetic, Fruit, Gluten Free, Goat Cheese, Healthy Recipe, Lactose Free, Low GI, Paleo, Protein, Pumpkin, Seeds, Sugar-free, Superfood, Vegetarian Recipe • Leave a comment

The pumpkin is a large fruit that is so versatile that it can be used in many sweet and savoury dishes. Pumpkin is packed with vitamins and minerals. Of note, it is very high in vitamin A and C, potassium and the minerals copper and phosphorous. Pumpkin is also very low in calories.

NPK fertilizer is often used to grow pumpkin. NPK stands for Nitrogen, Phosphorous and Potassium. One study from 2012 evaluated the influence of NPK fertilizer on protein, fibre, fat and carbohydrates, which collectively are called proximate content. The main focus of the study was to assess the effect of NPK fertiliser on antioxidant activities and antioxidant phenolic compounds in immature and mature fruits of pumpkin. It was found that ‘Between the control and the highest fertilizer rate, proximate compositions decreased by 7–62% while the antioxidant profile decreased by 13–79% for both immature and mature fruits. Across all the measured parameters, mature fruit had higher proximate contents and higher antioxidant concentrations.’ (Food Chemistry, Volume 135, Issue 2, 15 November 2012, Pages 460-463) It seems like buying very ripe pumpkin is a good idea. The conclusion made was ‘ For the high health value of pumpkin fruits to be maintained, little or no NPK fertilizer should be applied.’ Unfortunately, considering NPK can be organic fertilizer, how do we know how much of it was used in the pumpkin we buy?

Here it is my version of pumpkin soup that can convert anyone into becoming a pumpkin soup lover.

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Pumpkin Soup

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Avocado Breakfast Recipe

Posted on September 11, 2016 by Janna Boulat • Posted in Breakfast, Entertainer • Tagged Alkaline, Avocado, Diabetic, Fruit, Gluten Free, Healthy Recipe, Lactose Free, Low GI, Non-dairy, Paleo, Protein, Side Dish, Superfood, Vegetarian Recipe • Leave a comment

Avocados

Avocado is an amazing fruit. It’s been very popular amongst healthy eaters for years now. No wonder why we have this sudden wave of avocado popularity. Any cafe you come in for a breakfast will have an avocado dish, I could say it is basic now.

Avocados are very healthy. Mostly for two important things: antioxidants and phytosterols. Phytosterols are plant cholesterols, they compete with cholesterol and get absorbed in our body. So, eating more avocados will protect your heart and brain.

If you wonder why the avocados are sometimes stone-hard on the shelfs of the retail shops, the following could be an answer for you. There is an effect of harvest date on the nutritional compounds and antioxidant activity in avocado. You can ripen avocados at +25C for the best effect of the fruit’s health benefits. Antioxidant activity in avocados harvested earlier then stored at cold temperatures was much higher than in the later harvested fruit according to this research. It was concluded, ‘Therefore, avocado can be harvested earlier for economic benefits according to the market and can keep high nutritional value for human health benefits.’ (Food Chemistry, Volume 135, Issue 2, 15 November 2012, Pages 694-698)

According to another scientific research, avocado oil is richer than olive oil in total phytosterols, although olive oil has higher in vitamin E and retains it for longer during the heating (180 °C). (Food Chemistry, Volume 132, Issue 1, 1 May 2012, Pages 439-446)

Another interesting fact, ‘For all varieties, seeds contained the highest antioxidant capacities, phenolic content, and procyanidins, whereas the pulp had the lowest.’ (Food Chemistry, Volume 122, Issue 4, 15 October 2010, Pages 1193-1198)

I am very curious now, about the avocado seeds 🙂

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Avocado Breakfast

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Zucchini Patties Recipe

Posted on August 23, 2016 by Janna Boulat • Posted in Breakfast • Tagged Calcium, Diabetic, Gluten Free, Greens, Healthy Recipe, Lactose Free, Low GI, No-Fructose, Non-dairy, Paleo, Platter, Protein, Quinoa, Vegan Recipe, Vegetarian Recipe • 1 Comment

Zucchini

Did you know that zucchini is a fruit?

In addition to the inelegance of this fruit, a green zucchini looks very similar to a cucumber. Nutritional values of both are similar too, a zucchini is a little higher in calories and protein, whereas a cucumber is higher in its fibre content. The vitamin and mineral content is significantly higher in zucchinis.

You can eat zucchinis raw or cooked. Steaming or stir-frying them are the most common methods of cooking. Below, I am suggesting my zucchini patties recipe that I have been improving for the last 8 years. My latest modification was to remove the dairy component. Please enjoy, they are so simple to make but they are delicious and always surprise new tasters.

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Zucchini Patties

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Breakfast Cookies

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Pumpkin Bread

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Pumpkin Soup

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Avocados

Avocado Breakfast

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Zucchini

Zucchini Patties

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