Tag Archives: nutrition

Jubus Crackers

These delicious crackers will sustain you for hours. They are tasty packed with seedy goodness. This quantity makes around 12 crackers.

Ingredients

1 cup rolled oats

3/4 cup of pumpkin seeds

1/2 cup of sesame

1/3 cup of sunflower seeds

3 tablespoons of poppy seeds

3 tablespoons of chia seeds

3 tablespoons whole wheat flour

1 teaspoon of salt

4 tablespoons of olive oil

3/4 cup of water (at room temperature)

Method

Pre-heat the oven to 375F

Mix the seeds, flour and salt together in a bowl. Add the oil and the water.  Mix together and leave for 10 minutes.

Press into the cookie cutter
Press into the cookie cutter

Line 2 baking trays with greaseproof paper or a silicon mat.

Using a cookie cutter and spatula, press enough mixture to make ¼ inch thick flattened cracker.

Repeat until all the mixture is used.

Repeat the process
Repeat the process

Cook for 15-20 minutes then carefully turn over the cracker to cook the other side for another 15- 20 minutes.

Once cool these sustaining crackers are good with butter and cheese, or just by themselves. Enjoy!

Salmon with Cilantro and Pesto (for 2)

This is another delicious and easy recipe from my dear friend Tom.

Ingredients

2 wild salmon fillets

1/3 cup raw cashew nuts

juice and zest of 1/2 lemon

a large handful of cilantro

2 tablespoons of olive oil

chili flakes

salt and pepper

Method

Organize the oven so that the cooking shelf is at the lowest level. Put a baking tray in the oven and pre-heat to 500F.

If the salmon has skin, score it lightly with a sharp knife. Season the salmon fillets with salt and pepper.

For the pesto, put all the other ingredients in a pestle and mortar and bash them together. Add chili and salt to your taste.

When the oven reaches 500F, remove the baking tray and put the salmon skin side down onto the hot tray. Put the salmon into the oven and immediately lower the temperature to 275F. Cook for 10-12 minutes depending on the size of the fillet.

Serve with pesto ontop of the fillet.

This dish goes well with green beans, and mashed turnips.

Enjoy!

Healthy people

Everyone should have the right to medical care. Unfortunately, there are still millions of us who do not have health insurance to cover the cost of a physical check-up. In 2010, 19.5 percent of the population under age 65 lacked insurance coverage.  If you are able to go to a doctor or nurse practitioner, ask about your weight.

It is important to know if you are at a healthy weight. About 30% percent of persons aged 20 years and over are at a healthy weight, that leaves 70% at an unhealthy weight. But less than half of doctors routinely measure their patients’ Body Mass Index (BMI) – next time you go for a check up, ask for yours to be measured and ask about your result. Check your BMI now at:

http://www.cdc.gov/healthyweight/assessing/bmi/

If you are obese BMI>30 or overweight BMI>25 you should get counseling or education related to weight reduction, nutrition, or physical activity when you go to the doctor.

Does your workplace offer wellness programs or counseling about nutrition? If it does, take advantage of it.

David Millett Publications

Juicing fruits and veggies

Is there any benefit to drinking your fruits and vegetables as juice? The proponents say that you get more of the plant nutrients if you eat the plant raw, because when the food is cooked the heat destroys certain nutrients. If you squeeze fruit and veggies you get to drink a large amount of their nutrients in one go. For example,  to have one cup of orange juice you need to use 4 oranges, one cup of carrot juice takes 4 carrots. Do you know anyone who would sit down and eat 4 oranges in one go?

Now let’s take a look at the downside to juicing.

  1. Juicing removes fiber from the fruits and vegetables. This is bad because fiber is beneficial to health, and most of us do not get enough of it. When you eat food with its natural fiber packaging, the fiber does several things. It slows down the absorption of sugar from the food and helps you control blood sugar levels, it helps you to feel fuller sooner, and it helps carry food out of your gut by speeding up the time it takes food to travel through you.
  2. The sugar in fruit is called fructose. When you drink fruit juice you are drinking a lot more fructose than if you ate a piece of fruit (remember 4 oranges to make 1 cup of juice). You are drinking the fructose without fiber, and without the fiber you absorb more of the sugar. It is not easy for your body to metabolize fructose and its by-products include the worst kind of cholesterol, fat production, fatty liver, and appetite dysfunction among other things. See this blog about fructose.
  3. What about the extra plant nutrients in raw food? Well you can still eat raw foods without juicing them. There are lots of ways to eat raw vegetables and fruits, salads being the obvious choice. And cooking is not necessarily bad for nutrients. If you cook vegetables in olive oil, the fat actually helps you to absorb of some of the most valuable nutrients. It is well known that cooked tomatoes provide more of an antioxidant called lycopene than raw tomatoes.

If you really want to juice, I recommend a small glass of juice as a very occasional treat. And I recommend using organic fruits and vegetables. Don’t give yourself extra pesticides with your nutrients. Plus, try to add back a little of the pulp. Remember, fruits and vegetables are best taken with their natural fiber.

 

Self-perception of weight

According to the Centers for Disease Control ( CDC) we are all gaining weight. About one third of us are obese. The CDC measures obesity and overweight using a ratio of height to weight called the Body Mass Index (BMI). For the majority of adults, it provides an accurate assessment of whether weight is within a healthy range or not. However, there are some for whom BMI is not so useful a measure, because the measure of weight cannot differentiate between muscle or fat. For example, when a person is a very muscular athlete, or pregnant, or frail and elderly, or has muscle wasting, then the BMI may not be an appropriate measure for them. But often, it seems, people use the exceptions to BMI to rationalize their own overweight, and dismiss the BMI as an invalid measure and not applicable to them.

The hard fact is that sixty-eight percent of the population is either obese or overweight. That is the majority of people. So now that most of us fall into this category, has our perception of what counts as a normal healthy weight become skewed by what we see around us every day? If it was just a matter of personal aesthetics then weight gain would not matter; the trouble is that excess weight means increased risk of health problems. See here for health consequences of overweight

If you are not convinced about the value of BMI, another option is to measure your waist circumference. Women should have a waist measurement of less than 35 inches and men should have a waist measurement of less than 40 inches.

Check your BMI. If you have a BMI of:

  • Under 18 – you are very underweight and possibly malnourished.
  • Under 20 – you are underweight and could afford to gain a little weight.
  • 20 to 25 – you have a healthy weight range for young and middle-aged adults.
  • 26 to 30 – you are overweight.
  • Over 30 – you are obese.

 

Jean’s baked fish

Remember to visit the Monterey Bay Aquarium for information on sustainable seafood, and for some great recipes too.

Ingredients

  • 8oz white fish per person
  • 1 tablespoon of non-fat or low-fat plain yoghurt per person
  • 5 or 6 halved cherry tomatoes per person
  • Fresh basil leaves
  • Olive oil

Method

First heat the oven to 425F
Lightly oil a roasting dish. Place the fish onto the dish. Put a spoonful of the yoghurt on each piece of fish, cover with the cherry tomatoes and torn basil leaves. Drizzle with olive oil. Bake for 12 – 15 minutes. You can serve this with quinoa, brown rice, or mashed root vegetables of your choice.

Mango salsa

This is delicious with almost anything.

Ingredients

  • ½ a red onion
  • juice of  ½ a lemon
  • ½ teaspoon of salt
  • 1 mango
  • 1 bunch of cilantro
  • ½ a cucumber
  • 1 chili (or less according to your taste)
  • 2 tablespoons of olive oil
  • 1 tablespoon of white balsamic vinegar

Method

Finely slice the red onion. Mix the onion with the lemon juice and salt and leave it for 5 minutes. The lemon juice with soften the onion and make it slightly milder to taste. Dice the mango. Pick off cilantro leaves and chop them. Dice the cucumber, and finely chop the chili. Mix all ingredients together in a bowl with the vinegar and olive oil. Serve with salads, baked fish, grilled meats, or cold chicken.

Your Care Plan