Raw eggs have all the same benefits as cooked eggs and quite nutritious. Eating raw eggs or foods containing it raises concerns of salmonella food poisoning. Another factor is of your absorption of some of these nutrients, causing a decrease?
Rich in high-quality protein, fats, vitamins, minerals, eye-protecting antioxidants and various other nutrients.
One (1) whole, large raw egg (50 grams) contains:
Vitamin B2 (Riboflavin): 13% of the RDI
Vitamin B5 (Pantothenic Acid): 8% of the RDI
Phosphorus: 10% of the RDI
Folate: 6% of the RDI
Also, one (1) raw egg contains 147 mg of choline, an essential nutrient important for healthy brain function. Raw eggs are also high in lutein and zeaxanthin. These ARE ALL important antioxidants to protect your eyes, reducing the risks of age related eye diseases.
Although protein concentrate quality is important, the amount you consume is crucial.
Replacing meals with a breakfast drink may help you reduce your daily calories. This helps you in loosing weight. Vegetables themselves DO NOT provide adequate amounts of amino acids. Combining other plant sources such as soy, grains and oats/oatmeal can make it complete.
One product I would be suggesting is IsoPure Protein Powder, 1lb (454g) unflavoured. No fat, carbs, sugars and lactose, no added colours, flavors or sweeteners.
flavoured protein power (being very quick to digest)
IsoPure Protein Powder is that on its own, as a protein shake WILL NOT provide a feeling of fullness. Mixing it with a banana or soy milk will definitely give your body a gradual digestive breakfast drink.
Is there any difference using a Green or Yellow Bananas as another superfood? Well, here are a few facts on bananas as well as using this as an ideal breakfast drink . . .
Green bananas are rich in resistant starch and pectin. They are filling, improve digestive health and help lower blood sugar levels. Note: Resistant starch promotes gut health. This feeds the good bacteria living in our large bowel. These bacteria are sometimes called our microbiome.
Raw bananas have a low sugar content. They are filling, improve digestive health and help lower blood sugar levels, although not as pleasant tasting.
Green bananas are a good food source where as Yellow bananas have a high natural sugar content. If you suffer from Type 2 Diabetes, you are able to eat the unripened fruit whilst ripened bananas is not a good idea in some cases.
Popping a banana in a blender to create a breakfast drink can help lower blood pressure. It will also help in reducing the risks of cancer and asthma. They are also rich in potassium, so very good for heart health and fibre, which makes this longer to digest.
Yellow bananas are best eaten after being peeled. Green bananas are best eaten cooked, boiled or fried. You can also blend it in a blender for a fantastic smoothie.
Green Bananas as another Superfood
RECIPE . . . GREEN DETOX SMOOTHIE
2 cups baby spinach
1 medium green apple, chopped
1 cup frozen sliced GREEN banana
1 cup almond milk (unsweetened)
1 lime (freshly squeezed)
1 tablespoon grated fresh ginger
1 tablespoon chia seeds
1 tablespoon honey
Combine spinach, apple, banana, almond milk, lime juice, ginger, chia seeds and honey in blender until smooth.
Sweet Potato and Gnocchi is quite a heavy dish. The good part about this is dish is that you can have an entree size serving and be full, especially with weight loss. If you feel like treating yourself for your efforts, then this is a perfect alternative.
Preparation time: 20 mins (+ 30 mins cooling time) Cooking time: 1 hour 20 mins
3 medium (about 350g each) gold sweet potatoes
2 cups (300g) plain flour
1 1/2 cups basil leaves
1/2 cup (80g) pin nuts, toasted
2/3 cup (160ml) olive oil
* Preheat oven to 200°C (392°F – 400°F)
* Place 2 sweet potatoes on a baking tray, using a fork to prick the sweet potatoes all over;
* Bake, turning occasionally for 1 hour or until tender;
* Set aside on the tray for 30 mins to cool
Section 2: . . . meanwhile
* Line a baking tray with baking paper;
* Peel the remaining sweet potato and cut into 2cm pieces
* Place on the lined tray and spray with olive oil spray and season;
* Bake at 200°C (392°F – 400°F) turning occasionally for 25-30 minutes or until golden brown and tender
* Line another baking tray with baking paper
* Peel whole sweet potatoes and place the flesh/skin in a large bowl;
* Use a potato masher or fork to mash until smooth;
* Add flour, seasoning well with salt, using hands to mix and combine;
* Turn onto a lightly floured surface and knead until a smooth and slightly sticky dough forms;
* Divide into 4 even portions;
* Roll each portion into a 2cm thick log;
* Using a small sharp knife to cut each log into 3cm lengths, placing on a lined tray
* Bring a large saucepan of water to the boil over high heat;
* Season well with salt;
* Add 1/4 of gnocchi and cook for 3-4 minutes or until gnocchi rises to the surface of the pan/pot;
* Use a slotted spoon to transfer to a heatproof bowl;
* Repeat in 3 batches with the remaining gnocchi
Section 5: . . . meanwhile
* Place basil and pine nuts in a small food processor;
* Process until finely chopped;
* With the motor running, add oil in a thin, steady stream
* Add half the pesto to the gnocchi in the bowl with roasted sweet potato;
* Toss to combine;
* Divide among serving bowls;
* Drizzle with remaining pesto
Fun, quick and easy to make snack on the run.Tuna and Avocado melts make a quick, delicious dinner fix. It can be for those busy nights after sport, dance concert and a late night snack.
Cooking Time: 10 minutes
400g Turkish loaf, split through centre
425g can tuna in spring water, drained, flaked (Use tuna in oil if you don’t like spring water)
1 large avocado, stone removed & sliced
1 yellow bell pepper, sliced (optional)
3 mini roma tomatoes, diced
1 1/2 cups pizza cheese
dill sprigs to garnish
pinch dried chilli flakes (optional)
green salad to serve (or add lettuce, cucumber & red onions)
Section 1: . . . meanwhile
* preheat grill to medium
* grill bread on both sides until just golden brown
* top with tuna, avocado, tomato and cheese (Optional: lettuce, cucumber, onion, bell peppers)
* grill for 3-4 minutes or until cheese mels and is golden
* scatter with dill and chilli (if using)
* cut into 6 portions and serve with salad
Everyone loves bread but this can be dull and boring to eat if you have no topping. The majority like porridge also but making it can be too much of a hassle. How about if I said, trying Porridge Bread for Breakfast?
Well, I have come across several recipes with quite a few variations but having made this one, I would have to say . . . DELICIOUS! An added benefit is that it will keep for a couple of days, you can also freeze it. If you by any chance have children or adolescent in the house, its great for being on the go or as an between snack.
Either way, here is the receipe . . .
3 cups of water (boiled hot water)
2 cups rolled oats (Quaker or Oatmeal/Old Fashioned Oats)
1/4 cup shortening (Flora White, Trex, Cookeen, Crisco, Earth Balance or Copha) 2 teaspoons sugar
2 packets active dry yeast
2/3 cup table molasses/treacle
4 teaspoon salt
2 1/2 cups all purpose flour
5 1/2 – 6 cups all purpose flour
We are all generally busy, yet still struggle in eating healthy. In particular, it’s stated to watch our sugar levels, especially diabetes 1 and 2. There are a few other medical conditions which I have not yet mentioned here.
Not taking into account natural sugars such as sucrose and fructose, finding health bars without the added extra sugars is a mine field.
Ticking and meeting your nutritional needs and having a balanced meal plan is near impossible.
What I did find is a health bar which are quite healthy and used as another “snack” on the run.
A 1998 study found that patients had a greater fat content in their cerebrospinal fluid, relative to Alzheimer’s patients. A 2012 study found that older people whose diets were highest in fats were 42% less likely to develop mild cognitive impairment (MCI). A condition considered to be a precursor of Alzheimer’s. In a 2014 study found that a ketogenic diet counteracted migraines, reducing their frequency by 76% and their length of attack by 82%.
turmeric – is good in that the active ingredient Curcumin may reduce the inflammation in ulcerative colitis or crohns;
honey or manuka honey – is particularly good in helping to coat the lining of the gastrointestinal tract. Honey helps prevent irritations which are generally caused by food itself;
cinnamon – being a spice is an excellent alternative without risking a flare up of UC or Crohns disease;
avacado – high in nutrients and do not aggravate symptoms of UC or Crohns. Being a monounsaturated fat, loosing too much weight due to a flare up, can help in your health.
Rather than eating solid foods, which are more detrimental to oneself at the time of a flare up, it would be more sensible to have something in liquid form. It may still go through the digestive system more quicker but giving the body an opportunity to absorb some of these nutrients. More so, will also help in easing the condition itself.
Here is a list of the various milk combinations you can use in a smoothie breakfast with either using fresh or frozen fruits:
Low fat frozen yogurt
Low fat milk
Low fat ice cream
Whilst most people do not have a decent breakfast until mid morning or lunch time, protein is also left until later in the day. Leaving it for this amount of time and your body is lacking the enough nutrients. Having a breakfast full of protein in keep you feeling fuller for longer and maintaining a health routine.