SalmonBerry

Posts Tagged ‘sunflower seeds’

Beat the Sugar Blues

In Nutrition, Recipe on January 7, 2016 at 4:35 am

sugar cookie

“The real voyage of discovery consists not in seeking new landscapes, but in having new eyes.” ~Marcel Proust

It’s the new year and everyone is suddenly “cleaning up” their act. The list of restrictions and no-no’s add up and SUGAR might be on 2016’s list of banned foods. Taking a hard look at your sugar consumption is always a good idea. Merely shining the light of awareness on an issue automatically changes the situation.

Eliminating sugar cold-turkey is quite difficult; however, making a real attempt at reduction is a worthy use of your intention and effort. If you are one of the few who still aren’t convinced that sugar is harmful, check out this and this and then get back to me when you’ve left the land of denial.

Here are some suggestions for scaling back your intake and reducing sugar cravings as well as a recipe to help you ease into healthier options that include a bit of sugar  along with a bunch of healthy other stuff like fiber and healthy fats to balance out your blood sugar.

Get honest about your relationship to sugar. Decide what level of importance you will give to this topic. Maybe it’s just not a priority for you. Maybe other issues in your life require more attention at this time. That’s OK, just demonstrate consistency with whatever approach and focus you choose.

hot chocolateMake sure you are getting enough carbohydrates as well as enough calories. Calorie deficits create cravings for fast energy sources (sugar!). It is very common to under-nourish yourself just enough to NOT lose significant weight but instead instigate late evening carb cravings due to lack of sufficient calories. Fueling yourself with plenty of HEALTHY carb calories from whole fruits, vegetables, whole grains and beans will keep sugar cravings at bay.

Natural consequences. Maybe you are a bit of a masochist or need to be smacked upside the head before you make a change? If that sounds familiar, then allow yourself an opportunity to OD on sugar and suffer the consequences. Dehydration, headache, fatigue, need for more sugar – sound like an addict yet? The only permanent damage is the vivid memory of your choices.

Treat sugar as an actual “treat”. It’s become such a staple in our diets that we eat it daily instead of occasionally. Know which seemingly healthy foods have added sugars (yogurt, muffins, energy bars, cereal) and which are too high in natural sugars without the benefit of fiber (fruit juice, refined grains & flours). Combine protein and fat with all carbohydrates to curb the sugar spike & crash. Fiber helps with this issue as well.

If you feel unqualified to make decisions regarding this topic, The Nutrition Source by Harvard School of Public Health is great website with very accessible information for making healthy food choices based on science.

You can feel good about these muffins and so will your family. My kids declared these to be “delicious” and asked “when are you going to make these again?”

Winter Weather Muffinsmuffins - dry ingredients

1.5 cups white flour

3/4 cup ground flaxseed

3/4 oat bran

2 tsp baking soda

1 tsp baking powder

1/2 tsp salt

2 tsp cinnamon muffins - fruits and seeds

1 1/2 cups grated carrots

2 apples, peeled and diced

1/2 cup golden raisins

1 cup brown sugar

3/4 cup milk (cow, almond or soy)

2 eggs, beaten

1 tsp vanilla

Hemp or sunflower seeds (for muffin tops)

Combine dry ingredients. Combine milk, eggs, sugar and vanilla. Pour liquid into dry. Mix until moistened (don’t over-mix). Fold in carrots, fruits, and nuts.muffins - winter weather

Fill greased muffin tins to about 3/4 of the way then sprinkle with 1/2 tsp hemp or sunflower seeds. Bake at 350 for 12-15 mins. Smother with butter and enjoy! 

If nutrition is your thing then read this: good source of fiber, vitamin A, thiamin, manganese, and omega-3s.

1 muffin = 203 kcals, 9g fat, 8g sugar, 5g fiber, 6g protein.

Perfect Parfait

In Nutrition, Recipe on July 10, 2013 at 11:00 pm
fruit, yogurt, go raw

Fruit, yogurt, Go Raw Original Granola

Please step away from the acai bowls! They are loaded with added sugars. Sugar is added to those little, frozen packets of smashed berries and to the nut milk that is blended with it and, finally, the granola that gets tossed on top. No wonder they are a big hit – you might as well be eating dessert!

You can do a much better job by BUILDING YOUR OWN breakfast bowl with fresh fruit that hasn’t been processed, packaged, and flown in from Brazil. I eat a lot of fruity, nutty, yogurt-y concoctions. Some might call them parfaits, others might call them fruit salad. Either way, the hot summer months, with their abundance of fruit, call for cool, juicy breakfasts with enough fat and protein to keep you satisfied and nourished. On the outset it appears that the parfait is ‘healthy’ but there is much variance as to the value of each ingredient so I think it merits a discussion.

papya parfait

Papaya, yogurt, hemp seeds, coconut, & sunflower seeds.

There are usually 3 components to a parfait: (1) yogurt (dairy or vegan), (2) the fruit, and (3) the ‘toppings’ (hopefully nuts & seeds). What I find is that most parfaits resemble dessert in that they are much too high in sugar and other carbohydrates. Let’s leave the job of providing sugar and fiber to the fruit (choose a colorful variety) and do our best to eliminate it from the other two components.

Begin by choosing a sugar-free – yes, that means PLAIN – version of yogurt, whether it be a Greek dairy yogurt or coconut milk kefir or soy yogurt. This is not always easy, especially with the diary substitutes, but it can be done. Also, choosing a FULL-FAT version is essential for 2 reasons: (1) the balance of protein/fat/carbs is more supportive of health (nonfat yogurt is heavy on carbs) and (2) the plain flavor is not as sour b/c the fat is still included (hence less sugar needed to make it palatable). Even if you are trying to lose weight, a full-fat version is more supportive of satiation, smaller portions, and weight control (I promise!).

go raw simple

Go Raw brand granola – unsweetened or sweetened with dates & raisins

End by choosing toppings that include healthy fats and no added sugars. Sorry, folks, but ‘granola’ is not going to do it here. Yes, it’s delicious but it’s usually very high in added sugars. Low sugar varieties are available, such as those from Go Raw that are sweetened with dates and raisins, and, yet, this healthy choice is still adding unnecessary carbs to the balance. It’s much healthier to take a deconstructionist view of granola as a topping. Say what? Sprinkle on sunflower seeds or almonds or walnuts or hemp seeds or coconut flakes or chia seeds or pepitas or sesame seeds…you get the idea. These toppings add healthy fats and protein as opposed to more carbs.

Finally, add a little shake of cinnamon or cocoa or fresh mint to up the flavor factor without adding more volume or calories.

Building your own breakfast bowl ensures you get ‘good’ carbs, a healthy amount of (the good) fat, and plenty of fiber and antioxidants. Have fun and get creative!

Salmonberry Spread

In Nutrition, Recipe on April 16, 2013 at 6:06 pm
Salmonberry spread on romaine leaves topped with avocado, lemon, and cayenne.

Salmonberry spread on romaine leaves topped with avocado, lemon, and cayenne.

This one is a crowd pleaser. Be you raw, vegan, omnivorous, or on a “cleanse”, you really will love this fresh and tangy alternative to tuna salad. This nut-based recipe adds in some herbs and veggies with a bit of sweet and sour flavors.

Soaked almonds and sunflower seeds, red pepper, parsley, lemon.

Soaked almonds and sunflower seeds, red pepper, parsley, lemon.

Using raw nuts and seeds maintains the integrity and; therefore, healthfulness, of the essential fatty acids found within. Fatty acids are the building blocks of cell membranes, the gatekeepers of our cells, which regulate the flow of nutrients, water, electrolytes, and enzymes. Healthy, functional cell membranes are critical to the life of the cell and; therefore, critical to the life of our tissues, our organs, and, finally, our body. Nuts and seeds are also high in fiber, protein, and minerals such as phosphorous (bone health)  and copper and manganese (enzyme function).

Ingredients:

1 cup raw almonds (soaked in water for 24 hrs)

1 cup raw sunflower seeds (soaked in water for 5 hrs)

honey lemon garlic

Honey, lemon, garlic.

1 lemon – juiced

1 T honey

2 garlic cloves, crushed

1/4 cup parsley

1/2 red bell pepper

1 small jalapeño

4 green onions (white parts too)

1/4 t pepper

1/4-1/2 t dulse

1/2 t dried or 2 T fresh dill

Serving (1/2 cup) = 400 calories, 34g of fat, 8g of fiber, 6g of sugar, and 13g of protein

mock tuna ingredients

All ingredients into processor.

Toss all ingredients into food processor and process until desired consistency.

Serve on romaine leaves with avocado, lemon, and cayenne as a light, hot weather meal. Also wonderful as an appetizer topping a cucumber or apple slice. Experiment with turning it into a paste (highly processed) and spreading inside a pita stuffed with veggies or keeping it chunky (less processed) and tossing on a bed of greens.