Archives for posts with tag: super foods

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A few days ago I was rustling around in the fridge looking for something quick, easy and healthy for lunch. I was feeling pretty lazy and uninspired and then I stumbled across a bag of watercress at the bag of the fridge. It was half forgotten and wilting a bit – no good for salad, but perfect for soup. I usually make watercress soup with potato but it was nearly the end of my lunch break and I didn’t have time for that, so I did a quick google search and found this recipe.

I didn’t have the time or the ingredients to follow the recipe exactly so I improvised a little bit.

Here’s my 5-minute watercress soup recipe:

Ingredients:

Knob of butter

1 clove of garlic

1/2 an onion

100-150g watercress

Salt

Pepper

Milk

1-2 medium to large tomatoes (optional)

How to make it:

Chop the onion, crush the garlic. Melt the butter in a pan and then add the onion and garlic. Sauté for 3 minutes. Add the watercress to the pan and add a pinch of pepper. Turn up the heat and cover the pan for 30 seconds to allow the watercress to wilt. Take off the lid, add 150ml boiling water, season and allow the soup to simmer for another couple of minutes. Whizz it up; I left mine a little bit lumpy because I like the texture of water cress. Stir in enough milk to make it the correct taste and consistency for you. Chop the tomatoes if you’re using them and mix them into the soup. Done.

Next time, I might try the actual recipe. I love the idea of combining spinach and watercress in a soup, but my version was absolutely delicious and it really didn’t take long.

In case you’re still not convinced, check out this article about the potential cancer fighting properties of watercress.

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Last Thursday, I started back at work after 10 months on maternity leave. To say it’s been a shock to the system would be an understatement and it’s meant I haven’t had much time for baking or writing this week. I haven’t even done as much exercise as I normally would, which has left me feeling a bit grumpy and lacking in energy.

I have, however, found a couple of brillaint articles/posts that I want to share with you so over the next few days I’m going to let other people do the writing for me.

Don’t worry, I’ve got loads of new recipes and ingredients I want to experiment with and lots more health and fitness tips to share in the next few weeks.

Today’s post is by Hayley Hobson, one of my favourite bloggers. In this post , Hayley writes about 10 foods that prevent Alzheimer’s. This is a subject very close to my heart as my gran has the disease. It might be too late to help her but it’s good to know that by eating the right foods I might be able to protect myself and my family from the same fate.

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Added 27/02/13: to find out more about how coconut oil may be used to treat Alzheimer’s, see here.

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I have some good news. Chocolate is good for you. Hurrah!

This doesn’t mean you can go to the shop, stock up on all your favourite chocolate bars and munch your way through them. Chocolate itself (cocoa) is good for you, but what’s added to it is generally bad: refined sugar, preservatives, emulsifiers, flavourings, vegetable fat, whey powder…etc. etc. All of these ingredients plus cocoa might make something that tastes nice, but they don’t do you any favours.

How to enjoy chocolate the healthy way:

You can enjoy chocolate and feel good about it if you find the right stuff. The higher the cocoa content the better because cocoa is packed with antioxidants. It is also high in magnesium: headaches, fatigue, low energy, disrupted sleep, PMS and even cardiac arrhythmia (irregular heartbeat) are all symptoms of magnesium deficiency. These symptoms might be all too familiar, especially if you’re a woman. Hormones have an impact on levels of magnesium in your body so your magnesium levels might drop around the time of your menstruation every month, which is why you start craving chocolate.

So I think we’re all agreed: we want chocolate; we need chocolate; chocolate is good for us. But how can we get our antioxidants and magnesium without loading sugar, additives and unhealthy fats down us? Here are a few ideas:

  • Only eat dark chocolate and look for the stuff that’s 70% cocoa solids or higher;
  • Check the ingredients. There will still sugar added to most chocolate you buy but the less sugar and fewer ingredients, the better;
  • Cook with or flavour your food with pure, unsweetened cocoa powder;
  • Check these cocoa wafers out from one of my favourite websites: www.changinghabits.com.au.

And now for my top tip of the day: buy yourself some cocoa nibs.

If you want to get all the benefits of chocolate without any sugar at all, you need to get cocoa nibs. I’ve recently discovered them and I think I’m addicted.

Cocoa nibs are cocoa beans that have been roasted, separated from their husks and broken into smaller pieces. For an excellent explanation of all the health benefits of eating cocoa nibs (and there are a lot more than I’ve touched on here), see here.

I’ve only just begun to experiment with cocoa nibs, but here are a few ways to enjoy them:

  • Stir them into your porridge for added crunch;
  • Yogurt, blueberries and cocoa nibs with a bit of organic honey makes an amazing pudding;
  • Bake with them. I haven’t done this yet, but I’ve seen some recipes where you can use cocoa nibs instead of/alongside chocolate chips;
  • Mix cocoa nibs with nuts and sultanas for a healthy snack to pick at throughout the day. The cocoa nibs themselves can be quite bitter when eaten on their own, but as soon as you add the sweetness of a sultana they’re delicious.
  • Add them to ice-cream. OK, so this is a bit of a naughty one but I only did it once and it was a real treat. It inspired me to find some clean eating ice-cream recipes like this one.

Happy chocolate eating, gang. x

Here’s my confession: I love food…especially cake. It makes me happy!

Perhaps you’re thinking that’s not much of a confession but as a dancer and fitness fanatic, it’s sometimes difficult to admit something like that. Well, I’m not going to deny it any longer. I love sweet treats and cakes and breads and yummy, comforting fatty foods. I love to bake; I love to eat; I love reading recipe books and watching The Great British Bake Off and overindulging when I meet up with my friends. I also love being fit and healthy and being in control of my body; I love knowing that what goes into my body is natural and nutritious.

This blog is about all of these things. I will be discovering and sharing healthy but indulgent recipes, talking about my favourite foods, and trying out new ways of exercising and staying healthy.

Please get in touch with your own recipes, healthy eating tips and fitness news. x