Prebiotics and Probiotics

Hello.

It's been a while since my last post, but I've been very busy with my children's extra curricular activities and my study. Time flies when each day is filled with routine! I'm looking forward to the Xmas break.

I thought I would give you all a brief insight into the world of prebiotics and probiotics. Anything to do with gut health facinates me, and I'm thankful that my current uni subject is covering this topic. I've always believed that probiotics helped with general well being, but I wanted to know more.

To make things a little easier, I've created this table to show prebiotics and probiotics side-by-side.

Hope this helps you in some way. I'll elaborate as my study progresses.

Please remember that I am offering advice and knowledge as I learn and acquire it. We are all different and our dietary requirements are of an individual nature - if you require further assistance, please consult a health care professional.

Have a wonderful week.
Jeannette

Road Testing Gluten-free Crackers

Hello everyone.

Today is our 'show day' public holiday and preferring not to battle the crowds and traditional August germs, we've taken the opportunity to bake, relax and enjoy each other's company at home. I wish we had a Wednesday off every week! 
A lovely mum from my gym gave me a cute little pink box the other day and suggested I road test some gluten-free crackers. Why not? We don't have any gluten intolerances, but any healthy alternative has to be a positive. 
Firstly, how about we have a little look at the science of gluten. I recently covered this in a food chemistry subject at uni, so here is some simple background info for your reading pleasure:)

What is gluten? When wheat, rye, or barley flour are made into a dough with water, the protein within the flour is converted into an elastic substance called gluten - a composite of the proteins gliadin and glutenin. Gluten helps retain gas bubbles produced by the fermentation of sugars in yeast within the dough and causes baked goods to expand or rise. It also coagulates during baking, stabilizing the dough ensuring it retains its structure and volume. 

Yet, some people find it difficult to digest gluten, leading to many uncomfortable symptoms, including bloating and abdominal pain. Thankfully, gluten-free options are becoming more common and easier to access.

What occurs in gluten-free products? Gluten-free products do not have the gluten to do all of the above; therefore, to have any structure, xanthum gum, guargum, or ground seeds are used as a substitute. An example of this is found in Melinda's Gluten Free Goodies "Water Crackers" Mix. A healthier alternative to premade crackers, even if you don’t have gluten intolerance. Visit http://www.melindsgfg.com for more fabulous products.

Thanks for reading. 

Have a wonderful day.

Sunday Happenings and Fudgy Choc Biscuits

Good evening. I hope you've had a wonderful weekend with family and friends.

We started our Sunday with a trip to a local fruit and veg market, to buy some fresh produce. We had never been to this market before, but we were very impressed. So much to choose from and very reasonably priced - perfect when you're on a budget and feeding a family of 5. Plus, the kids got to choose what fresh produce they would like to eat! Nothing better than an easy way to encourage healthier choices.

It's never an easy task ensuring your family is eating well and getting the nourishment they need, especially when it feels like 'eating healthy' is so much more expensive. Let me assure you, it isn't, and once you have a few simple recipes up your sleeve, and the pantry and fridge are stocked with items that can be used for more than one recipe, it gets easier - and you'll discover that having healthier options to choose from is by no means more expensive. Plus, you and your family will be getting the essential nutrients, vitamins, and minerals you need to stay fit and healthy.

It's ok to get some take out every now and then - we all do it! But, keep these to a minimum and choose wisely. There's plenty of options out there that are much better than others. Just remember, though, as you're driving home and that temptation to pull into the drive through is calling you, think about what you have at home already and think about the money you will save if you were creative with your ingredients at home! (That's what I do). Plus, making your own pizzas, chinese, mexican, and burgers (for example) is much healthier.

Now, back to the markets - hahaha! We brought home 4 bags of fresh produce and got stuck into some food prep for the week. We made a zucchini slice (which can be frozen and are perfect for lunch boxes or a quick and easy dinner); yoghurt/strawberry/cacao/fresh mint frozen pops; roasted chick peas and vegetables; and, a massive fruit salad! But, the highlight for me would have to be our fudgy choc biscuits that are guilt-free!

Here's the recipe:

Preheat oven to 160 degrees Celsius (ours is fan forced - may need a little more heat if not.)
Line a baking tray with baking paper.
Sieve and stir together in a bowl -
1/4 cup coconut flour
1/4 cup cacao powder (unsweetened)
1/2 tsp salt
1 tsp baking powder
Add the following to the dry ingredients -
1 tsp vanilla extract
3 regular size eggs (2 if they're extra large)
2 tsp melted coconut oil
3 tbsp honey
Mix until combined. The batter will become thicker as the coconut flour soaks up the moisture.
Using an icecream scoop, place 'cookie-size' batter onto a baking tray.
Bake for 8-10 mins.
Cool on a rack.
Enjoy! We did :)

If you need any other recipe ideas, please don't hesitate to contact me via my social pages or email healthylittlebodies@gmail.com

Have a wonderful week.
Jeannette

Bliss Ball of the Week - Carrot Cake Flavour!

Hi all,

Hope you've been well.

If you like carrot cake, you are bound to enjoy these. They are packed with vitamins, nutrients, energy, and so much flavour! Perfect as a post workout snack or for hungry little tummies. Just adjust them however you like, depending on your likes, dislikes, allergies, or what you have available in the pantry:)

Here's the recipe:

Process together:
3 medium carrots grated
1 cup oats
1 cup of mixed seeds and almonds
6 medjool dates
1 tbsp melted coconut oil
1 tsp cinnamon
1/2 tsp ground ginger

Roll into balls and coat in desiccated coconut

Place in the fridge.

Enjoy x

Buckwheat Flour Pancakes

Buckwheat flour: I've heard about it, never tried it, but I've always been intrigued by it. So, when it popped up in my uni notes on a list of 100 foods I had never tried, I thought now was the time! I did a little bit of research into it and here is what I found:

• Buckwheat is not actually related at all to wheat, but to rhubarb! The part that we eat is the fruit seed from the beech wheat plant. 
• Buckwheat is gluten-free
• Buckwheat is high quality protein that delivers all of the 8 essential amino acids, including lysine (usually lacking in grains)
• Low in calories 
• Abundant in complex carbohydrates and fibre
• 2 flavonoids act as antioxidants - rutin and quercetin.
• Rich in vitamins and minerals such as riboflavin, niacin, copper, magnesium, phosphorus, zinc, and manganese.

I'm convinced:)

Next, to find a 'Buckwheat' recipe that my kids would eat. Pancakes it is!!

My 11-year-old, in particular, devoured these and they fill him up after all his sport (especially with all that protein in them).
This recipe is so easy, because it's prepared in a food processor and cooked in a pan, just like regular pancakes. We garnished ours with toasted coconut chips, greek yoghurt, honey and berries.

Recipe

Process until combined:
1 cup Buckwheat flour
2 eggs
2 tbsp of honey/maple syrup
2 tbsp of coconut oil (melted)
1 tsp vanilla
1 tsp baking powder
Pinch of salt

Slowly add:
1 cup milk of choice until smooth

Transfer the mixture to a jug:
Stir in 100g berries

This mixture will be quite runny!
Cook in a pan just like regular pancakes (using coconut oil, or whatever you prefer).

Enjoy!!

Jeannette.

Creative Play

Happy Tuesday!

My daughter is into all things creative and isn't afraid to give anything creative a go. With this in mind, she received a ukulele as a present over 2 years ago. She had a little play around with it every now and then, but it was packed away during a move and she didn't see it for a few months.

Just recently, it was rediscovered hiding in a box under our new house. Being an iGeneration girl, she thought there must be an app that could help her learn how to play this thing. One afternoon, she followed the instructions on the app, tuned her instrument, and learnt a few basic notes. Within 24 hours, she had made up her own little tune! She was so proud that she took a video, showed some of her friends, and put on a performance for the family. She continues to practise and has added a few more bars to her tune, and even a 'bridge'! (Yousician is in the App store).

If your child shows any interest in something, give them the opportunity to explore it in their own creative way. If there is no pressure, they may feel more relaxed and willing to have a go. Give children the ability to decide when it's the right time for them. Each child has different likes and abilities, and creative play is a great way for them to express themselves. They may love to draw, paint, role-play, construct, play an instrument, or dance. Either way, encourage what it is they love or show an interest in, and let their imagination go wild.

Don't forget to encourage them to perform or show you what they have created, and give them the feedback that will ensure they do not feel discouraged.

Jeannette :)

Homemade Egyptian Dukkah

Homemade Egyptian Dukkah can be used as a sensational spice rub on meat; as a dip for any type of bread, add spice mix to a little olive oil; sprinkle over soup; or sprinkle over your favourite salad. This recipe can be altered in many ways, according to your palate:)

150 g almonds and shelled pistachios, lightly roasted in a pan. Chop the nuts or you could do it in a food processor. Leave a bit chunky, though:)

50 g  sesame seeds – lightly toasted

10 g chia seeds

2 teaspoons turmeric, ground

1 teaspoon cumin (seeds or ground) - crush seeds in a mortar and pestle or food processor 

1 teaspoon black pepper – ground

1/2 teaspoon sea salt

1/2 teaspoon ground cinnamon

1/4 teaspoon ground ginger

Mix all the prepared ingredients together and store in a sealed glass jar, in the refrigerator.