Homemade Almond & Coconut Butter
Ingredients Needed:
300g Almonds blended.
180g pure coconut oil.
Small amount of macadamia oil.
How To:
First, blend the 300g of almonds until a paste consistency is achieved.
Any blender will do the job but personally use a Vitamix blender.
Once this is blended, add the 180g of pure coconut oil to the almond paste.
Once mixed in the blender, add a splash of macadamia oil to the mix and blend again.
Pour the finished mix into jars and store them at room temperature.
Butter is always best eaten when it is of a paste consistency rather than as a liquid.
Fresh vegetables contain almost all of the nutritional principles that our body requires. They are a good source of vitamins, minerals, antioxidants and dietary fibre.
Vegetable nutrition has widely drawn the attention of food scientists for their proven health benefits. Majority of day-to-day used vegetables are very low in calories and saturated fats. For example, watercress and Celery hold just 11 and 16 calories per 100g . There is a long list of vegetables whose calorie is less than 20 per 100g such as bottle gourd, bitter melon, cabbage, bok-choy, eggplant, endive, spinach, and summer squash. Scientific studies have shown that these low-calorie but nutrient-rich foods help human body stay fit, and free from diseases.
Furthermore, human body spends a considerable amount of energy for the metabolism of foods, which is known as BMR or Basal metabolism rate. So when you add lots of vegetable nutrition in your everyday diet, in fact, you set to lose more weight than you would gain.
How much should be in your daily diet?
Eat at least 5-7 servings of fresh vegetables every day. Bring variety in the choice of vegetables in your everyday diet. Yellow and orange color vegetables are rich in Vitamin-A, α, ß carotenes, zea-xanthins and crypto-xanthins, whereas dark-green vegetables are a good source of minerals and phenolic, flavonoid as well as anthocyanin anti-oxidants.
Coconut is a very versatile and indispensable food item for most people under the tropical belt. It is a complete food rich in calories, vitamins, and minerals. A medium-sized nut carrying 400 g edible meat and some 30-150 ml of water may provide almost all the daily-required essential minerals, vitamins, and energy of an average-sized individual.
100 g kernel holds 354 calories. Much of this comes from the fats and protein. Although its meat is disproportionately high in saturated fats in comparison to other common edible nuts, coconut has many health promoting bioactive compounds.
The important saturated fatty acid in the coconut is lauric acid (1:12 carbon fatty acid). Lauric acid increases good-HDL cholesterol levels in the blood. HDL is a high-density lipoprotein, which has beneficial effects on the coronary arteries by preventing vessel blockage (atherosclerosis). Physicians recommend high HDL to total cholesterol levels in the blood for the same reason.
Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, minerals, and bioactive compounds such as cytokinin, and enzymes such as acid phosphatase, catalase, dehydrogenase, peroxidase, polymerases, etc. Altogether, these enzymes aid in digestion and metabolism.
Water is essential for life because it helps regulate body temperature, maintain blood volume and your body uses water to transport both nutrients and weight.
In fact, an adult’s body is about 55 to 60 percent water and lack of water intake or increased water loss will result in dehydration.
How Much Water Does A Person Need Each Day?
It is recommended that the average woman needs to get around 2 litres of water a day and a man needs around 2.5 litres through various means such as in food and drinks.
In-House Steak – 298 Calories
We L❤️VE beetroot!
Beetroot is an excellent source of iron and folate (naturally occurring folic acid). It also contains nitrates, betaine, magnesium and other antioxidants (notably betacyanin). More recent health claims suggest beetroot can help lower blood pressure, boost exercise performance and prevent dementia.
This simple meal is pan fried fillet of steak served with spinach, salad and grated raw Beetroot in a teaspoon of mayo. Delicious!
Home Made Coleslaw
Diced Cherry Tomato’s
To Follow.
Lean Prawns
– Step 1: Wash the prawns and pat dry. Trim the mangetouts and remove any strings. Scrape the carrots and cut in slices. Trim the mushrooms, wipe with a damp cloth and cut in small pieces. Wash the baby corn and snap them in half. Wash the boy choy and slice into circles. Wash the bean sprouts, slice the onion, and chop up the garlic.
– Step 2: Heat the oil and cook the prawn until orange on both sides. Add the mangetouts, carrots, mushrooms, bean sprouts, boy choy, onion, and garlic and fry for 10 minutes. Season with soy sauce and pepper.
Preparation time: approx. 20 minutes (plus cooking time)
Per portion approx. 540 kcal/2260 kJ
72 g P , 14 g F , 26 g CH
Prawn stir-fry with mushrooms
Serves 2:
• 500 g prawns
• 400 g mangetout
• 400 g carrots
• 150 g closed-cup mushrooms
• 300 g baby corn
• 1 large white onion
• 100 g bok choy
• 400 g bean sprout
• 2 garlic cloves
• 3 tbsp sesame oil
• 2 tbsp soy sauce
• black pepper
STEPS
– Step 1: Wash the prawns and pat dry. Trim the mangetouts and remove any strings. Scrape the carrots and cut in slices. Trim the mushrooms, wipe with a damp cloth and cut in small pieces. Wash the baby corn and snap them in half. Wash the boy choy and slice into circles. Wash the bean sprouts, slice the onion, and chop up the garlic.
– Step 2: Heat the oil and cook the prawn until orange on both sides. Add the mangetouts, carrots, mushrooms, bean sprouts, boy choy, onion, and garlic and fry for 10 minutes. Season with soy sauce and pepper.
Preparation time: approx. 20 minutes (plus cooking time)
Per portion approx. 540 kcal/2260 kJ
72 g P , 14 g F , 26 g CH
HISTORY
Halloween evolved from the ancient Celtic holiday of Samhain, but Halloween today is less about the fear of ghosts and ghouls and more about costumes and candy. The Celts, who used the day to mark the end of the harvest season and the beginning of winter, also believed that the change of seasons was a bridge to the world of the dead. Over the centuries, Halloween transitioned from a pagan ritual to a day of parties, costumes, jack-o-lanterns and sweet treats for kids and adults.
Gaels believed that it was a time when the walls between our world and the next became thin and porous, allowing spirits to pass through, come back to life on the day and damage their crops. Places were set at the dinner table to appease and welcome the spirits. Gaels would also offer food and drink, and light bonfires to ward off the evil spirits.
The origins of trick or treating and dressing up were in the 16th century in Ireland, Scotland and Wales where people went door-to-door in costume asking for food in exchange for a poem or song. Many dressed up as souls of the dead and were understood to be protecting themselves from the spirits by impersonating them. More about that below.
The Christian origin of the holiday is that it falls on the days before the feast of All Hallows, which was set in the eighth century to attempt to stamp out pagan celebrations. Christians would honour saints and pray for souls who have not yet reached heaven
Homemade chicken & Broccoli Pasta
Cook angel hair pasta in salted water until a la denta stage and drain well.
Cook broccoli florets in boiling water for 3 minutes and drain.
In a large saucepan, sauté chicken pieces until done. Remove and set aside.
In same pan melt butter and add cream, garlic powder, salt and pepper. Heat for 2 minutes without boiling. Add parmesan cheese and stir to melt. Add chicken pieces, cooked pasta and broccoli florets lightly tossing to coat. If you want more sauce, use optional milk.
Serve and sprinkle parmesan cheese as a garnish
This is very delicious! My family loved it. The sauce is just wonderful. I did use angel hair this time, but next time I will use a thicker noodle. I always want to try angel hair, but I’m always disappointed – don’t know why. Anyway, this is a wonderful meal and one I will make again. I doubled this recipe for my family of four
• 6 ounces angel hair pasta
• 2 chicken breasts, cut in pieces
• 3 tablespoons olive oil
• 2 cups broccoli florets
• 1⁄4 cup butter, melted
• 1 1⁄2 cups heavy cream
• 1⁄4 teaspoon garlic powder
• 1 cup parmesan cheese, grated
• salt and pepper (to taste)
• 1⁄3 cup milk (optional)
• 1⁄4 cup parmesan cheese (garnish)
Home Made Roast
With an assortment of delicious fresh vegetables now in season, Sunday Roasts don’t need to turn into a gut busting cheat meal. A joint of your favourite meat can be slow roasted and frozen (sliced in a small amount of gravy) so that whenever you want a tasty home cooked roast, it’s just a case of defrosting a portion in the microwave and steaming some veg to go with your meat.
Here we served a mix of rump of beef and loin of pork, the squash was chopped and roasted with the meat and the veg was steamed for 10 minutes. We get our veg from the local farm shop and use the water from the steamer to make a bit of gravy – extra taste and lots of nutrients.
Whole Foods
The key to any Nutritious healthy meal.