Sunday, April 29, 2012

Magnesium rich Raw Almond milk

A dairy free alternative to dairy milk, almond milk is rich in magnesium. Magnesium is a nutrient that is often depleted due to constant coffee consumption. Signs of magnesium deficiency include weakness/tiredness, poor muscle coordination, muscle cramps, 'flickering' eyelids and tremors of the tongue.

Individuals that are of risk of deficiency include history of digestive disorders, renal disorders, endocrine disorders, alcoholism, pregnancy, high physical activity and elderly.

100grams of almonds contain 250-260mg of magnesium. As magnesium is heat sensitive, boiling will result to magnesium loss in magnesium rich foods.

Recipe for Raw Almond milk
What you require
A blender
A cheesecloth/muslin cloth
Stevia drops/Raw honey
Cinnamon powder
8 raw, organic almonds
half a glass of filtered water (for soaking)

Soak 8 raw almonds in a half a glass of filtered water overnight.
 Step 1:
Soaking nuts such as almonds helps to reduce phytic acid - making it easier to digest and reducing symptoms of bloating and gas when consuming nuts/legumes/grains/beans.

Soak 8 raw almonds in a half a glass of filtered water overnight. In the morning, pour away the old water and place the pre soaked almonds in a blender and add a glass of filtered water. Blend the almonds for 3-4 mins.
Filter and separate almond bits from almond milk using a cheesecloth

Step 2:
Strain the blended mixture into a bowl/small pot with a cheesecloth/muslin cloth.

Pour into glass and add stevia and cinnamon to taste

Step 3:
Pour almond milk into glass, add a few drops of stevia or 1/2 tsp of raw honey. Add a dash of cinnamon and stir.
Save the fibre! Keep it in fridge no more than 2 days and toss in with breakfast muesli, or use it as an additional ingredient when baking gluten free muffins.

Tuesday, April 17, 2012

Rest and Eat well when you are sick

A common question faced - what to do when you are unwell. Honor the fact that your body needs rest to recuperate.

Convalescence, or bed rest is necessary in assisting your recovery. The period of convalescence is when the body corrects the losses suffered and normalizes the weakened functions.

Lifestyle: Adults are required to get at least 8 hours sleep with adequate relaxation in waking hours. Extra sleep is required during this period.  Even though you feel better after a day or so, take time out in order to recover fully. Avoid intense physical activity and work that increases stress levels in your body. Take time out and stay at home.

Fluids: Hydration is necessary during an illness, particularly if there is a fever. 1.5-2 litres of water are recommended to keep you hydrated. Other fluids include non caffeinated herbal teas, such as chamomile, nettle and echinacea.

Convalescent diet: Vegetable broths, bean and vegetable stews, rice congee and homemade chicken soup are recommended. These foods aid in boosting the immune system. Avoid eating too many dairy products (e.g. milk, ice cream, dairy chocolate) as they are considered mucous forming. The following are some recipes:

Immune Boosting Chicken Soup 

  • 1 whole chicken
  • 4 carrots, halved
  • 4 stalks celery, halved
  • 1 large onion, halved
  • ¼ cup chopped parsley
  • water to cover
  • celtic salt and freshly ground black pepper to taste

  1. Place the chicken, carrots, celery, parsley and onion in a large soup pot; cover with cold water. Heat and simmer for 2 hours, uncovered, until the chicken meat falls off of the bones (skim off foam every so often).

  1. Take everything out of the pot and strain the stock. Pick the meat off of the bones and chop or shred. Chop the carrots, celery and onion. Season with salt and pepper to taste. Return the chicken, carrots, celery and onion to the pot, pouring back the stock. Reheat, and serve.
 Vegetable Broth

  • 1 onion, chopped
  • 1 carrot, chopped
  • 2 stalks celery, chopped
  • 1 potato, chopped into large chunks
  • 1/3 cup mushrooms, chopped in half
  • 3 cloves whole garlic
  • 3 bay leaves
  • 1 tbsp tamari sauce
  • 8 cups water
  • dash of celtic salt and pepper
Place all ingredients in a large pot and bring to a boil. Reduce heat, cover pot and simmer for at least an hour. Remove the bay leaves, strain the vegetables and serve.

Basic Congee 

·         1 cup long grain white rice
·         9 cups water
·         2 cubes of Massel salt reduced chicken stock
·         Celtic salt to taste

In a pot, bring the rice, liquid and stock cubes to a boil, then turn it down to a simmer and cover loosely with a lid. Cook gently, stirring occasionally, until the rice is thoroughly cooked and the porridge has become thick and creamy, about 1 ½ hours. Serve up hot for a comforting, simple meal. Add some soft boiled egg whites to include some protein in your congee.