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Low Carb Lamington Recipe

Lamington Recipe

These delicious looking and enticing coconut dusted cakes are an Australian tradition but have steadily gained popularity in South Africa. Unfortunately, whether bought or made, they are high in processed sugar and flour without beneficial nutrients.

Daily Dietitian’s Lamington recipe uses xylitol for sweeteness and almond flour instead of refined white flour. The xylitol-sugar swop ensure stable blood sugar levels and the almonds add healthy fats and decrease carbohydrate content.

DD SUGAR-FREE, LOW-CARB LAMINGTONS

Serves: 24 squares

Ingredients

  • ½ cup butter (or coconut oil), at room temperature
  • 6 tbsp xylitol
  • 4 eggs
  • ¾ cup almond milk (unsweetened)
  • 2 tsp vanilla essence
  • 2 ½ cups almond flour Pinch of salt
  • 1 tbsp baking powder
  • 2 cups desiccated coconut

Method for the Lamington Recipe

  1. Preheat the oven to 180°C.
  2. Cream the butter and xylitol together in a bowl. Whisk the eggs into the mix. Add milk and vanilla slowly and whisk until you have a creamy texture.
  3. Next, place almond flour, baking powder and salt into a separate mixing bowl, and add the coconut. Add the wet ingredients gradually, mixing well.
  4. Pour this into a brownie pan. Bake for 18–20 mins. They are cooked when an inserted skewer comes out clean.
  5. Place on a wire rack and let cool, then cut into squares.

TYPICAL NUTRITION INFORMATION (per 1 serving)

Each serving is 1 square

Per serving

  • Energy (kJ): 594kJ
  • Protein (g): 4g
  • Total Carbohydrates (g): 5g

    — of which are sugars (g): 0g

  • Total fat (g): 12g

    — of which is trans fat: 0g

  • Total Sodium (mg): 54g

TYPICAL NUTRITION INFORMATION (per store-bought Lamington cake slice)

Each serving is 1 square

Per serving

  • Energy (kJ): 782kJ
  • Protein (g): 2.3g
  • Total Carbohydrates (g): 23.0g

    — of which are sugars (g): 17.6g

  • Total fat (g): 9.1g

    — of which is trans fat: 0g

  • Total Sodium (mg): 127g

(Information taken from www.woolworths.co.za (Lamington Cake Slices 5pk))

Enjoy baking (or let us do it for you)

x DD

Quinoa Sushi Recipe

Quinoa Sushi Recipe

Ingredients:

  • 1/4 cup cooked, cooled quinoa
  • 3 tbsp hummus
  • 1/4 avocado
  • 1/4 cup carrot slices
  • 1 Nori sheet

Instructions for Quinoa Sushi Recipe:

  • Spread 3 tbsp hummus over the nori sheet and cover evenly with quinoa. Leave outer edges of nori sheet free of topping.
  • Cut carrots and avo into slices and lay a line of both near edge of nori sheet (about 5cm from one end)
  • Roll nori sheet over carrots and avo and secure side of nori sheet with no topping with water if needed.
  • Cut roll into sushi size pieces.

Benefits of nori:

  • Made from dried seaweed.
  • High protein content: from 20% in green algae to 70% in spirulina.
  • High mineral content, especially: iodine, calcium, iron,magnesium.
  • More vitamin C than oranges.
  • Natural iodine for healthy thyroid function.
  • Anti-viral, anti-bacterial, anti-inflammatory properties.
  • One of the richest plant sources of calcium.
  • Polysaccharides: important in the prevention of degenerative diseases including cardiovascular and diabetes 2, increase the amount of feel-good chemicals in the brain, improves liver function, stabilizes blood sugar.

Benefits of quinoa:

  • Popular “superfood”, grain loaded with protein, fiber and minerals.
  • Gluten free.
  • Stems back to the ancient Inca empire they referred to it as the “mother of all grains” … even though it is actually a seed.
  • 100g cooked has 120 calories, 4gr protein, 21g carbs and 2 gr fat.
  • High in flavonoids which are antioxidants and anti-inflammatory.
  • Higher in fiber than most grains.
  • High protein.
  • Low GI for blood sugar control.
  • High in magnesium which many people don’t get enough of and is important for a multitude of bodily functions.

Benefits of hummus:

  • Arabic and Mediterranean dish typically made from chickpeas, olive oil and tahini (sesame paste).
  • 100g has 166 calories, 10g fat, 14 gr carbs, 8g protein
  • Rich in essential minerals like potassium, zinc, calcium, magnesium and iron.
  • Also rich in vitamins A, B’s and folate.
  • Low GI so helps regulate blood sugar.
  • Rich in amino acids for healthy muscles and tissues.
  • High fiber for healthy digestive system.
  • Omega 3 polyunsaturated fatty acids for inflammation.

Benefits of avocado:

  • Prized for high nutrient value.
  • 100 grams 160 calories, 2 grams protein, 9 grams carbs and 15 grams healthy fats.
  • Great source of Vitamin K, C, B, E, folate and potassium.
  • More potassium than bananas – beneficial for reduced blood pressure.
  • Loaded with heart healthy mono-unsaturated fatty acids can lower cholesterol and triglycerides.
  • Fats help you absorb fat soluble nutrients like Vit A, D, E, K.
  • High in anti ageing antioxidants
  • Have lots of soluble and insoluble fiber for gut health.
  • Fat and fiber make you feel full; increased saiety means you eat less.

Benefits of carrots:

  • Second most popular after potatoes.
  • 100g has 41 calories, 0.2g fat, 10g carbs, 0,9g protein.
  • Good source of beta carotene which converts into Vit A. Important for eye health.
  • Antioxidants for anti-aging
  • Carotenoids important for heart health
  • High fiber for digestion and gut health.

x DD

Za’atar roasted cauliflower, red onion, and lentil salad with harissa tahini dressing (gluten free)

salad recipe

This ridiculously delicious salad can be served without lentils to make it low carb, without chicken to make it vegetarian or as is if you are following a balanced diet.

It’s one of the favourites on our menu so if you have some free time, give it a try. If not, sign up to Daily Dietitian healthy meal delivery and we will be sure to feed you this delicious creation!

SERVES 4

Salad Ingredients:

For the Salad:

  • ¾ cup dry brown, green, or Le Puy lentils, picked over (substitute 2 cups cooked lentils, or 1 can, drained and rinsed)
  • 1 medium head cauliflower, washed and chopped into bite-sized florets (about 800g after prepping)
  • 1 large red onion, sliced
  • 1 tablespoon coconut oil
  • 2 teaspoons za’atar spice mix
  • 2 tablespoons lemon juice
  • ½ teaspoon smoked paprika
  • ½ teaspoon salt
  • Black pepper to taste
  • 4 heaping cups arugula

For the harissa tahini dressing:

  • ⅓ cup tahini paste
  • ⅓ cup water
  • 1 large clove garlic, crushed or very finely minced
  • 2½ tablespoons lemon juice (about 1 lemon)
  • ½ teaspoon salt
  • ½ teaspoon harissa powder or paste (more or less, depending on your tolerance for heat)

Instructions

  • Preheat your oven to 200 degrees Celsius.
  • If you’re cooking lentils from scratch, mix the dry lentils in a saucepan with enough water to cover them by 5cm. Bring to a boil and reduce to a simmer. Simmer for 25 minutes, or until the lentils are still tender but retain their shape and firmness.
  • You can start testing them at the 20 minute mark for doneness.
  • Drain the lentils and set them aside.
  • While the lentils cook, toss the cauliflower florets and sliced onion with the oil, za’atar, lemon, paprika, salt, and black pepper. Spread the veggies onto two parchment-lined baking sheets. Roast the vegetables for 20–25 minutes, or until the cauliflower is tender and lightly browning, and the onions are getting crispy. Check on the veggies and stir them on the sheet halfway through roasting. Allow the roasted vegetables to cool to room temperature.
  • While the veggies roast, whisk together the tahini, water, garlic, lemon juice, salt, and harissa to make the dressing. If it’s too thick, add a few extra tablespoons of water.
  • When the vegetables are cool, toss them together with the lentils and arugula. You can either pour the dressing over the whole salad and toss to coat, or you can plate the salad and serve it separately. If you want to keep salad leftovers.
  • We recommend dressing each plate individually.
  • Salad leftovers will keep for two days in an airtight container in the fridge, and the dressing will keep for up to five days.

YUM!

x DD

Is meat good or bad for you?

meat good or bad?

There are so many conflicting reports about if meat is good or bad for you. Some say it can be part of a healthy diet. Others declare it is the root cause of disease – including heart disease, cancer and diabetes. I have friends who completely avoid it and other friends who embrace meat as an everyday staple.

Whether meat is good or bad depends on with whom you are talking. Paleo enthusiasts say meat is essential to longevity. Vegans will tell you to avoid it at all costs. The World Health Organization (WHO) recently stated processed meat and bacon are carcinogenic and red meat is most likely, as well.

There are very real concerns involving meat, including the ethical treatment of animals and their impact on the environment, as well as medical and health issues. For some, there are very real ethical concerns about eating meat. For example, if you are a Buddhist and believe that any creature could be your mother from your past life or in your next life, then we can fully support being a vegetarian.

It’s not hard to see why the average person, or even doctor or nutritionist is confused. However, at the end of the day, the whole carnivore-vegan debate misses the real point – the root of chronic disease and obesity is actually sugar and refined carbs.

Studies that take a pro- or anti-meat stance often miss the bigger picture. They overlook the fact that most meat eaters who participate in the studies that show harm from eating meat are also eating a lot of sugar and refined carbs alongside a highly processed, inflammatory diet. They certainly aren’t eating small to moderate amounts of grass-fed or organic meat along with a pile of colourful fruits and veggies.

Admittedly, it would be almost impossible to perform an accurate study about meat. You would have to randomize people into a whole foods, low-glycemic, plant-rich diet with grass-fed or organic animal protein and compare them to those on a high-quality vegan diet. That study has never been done.

Many of the studies demonizing meat use subjects who are smokers, drink too much, eat way too much sugar and processed foods, eat very little fruits and veggies, and do not exercise. It’s no wonder that these meat eaters with bad habits and horrible diets are sicker and fatter…

What if Meat Eaters Only Ate Health Food and Grass-Fed Meat?

Some groups rally against the saturated fat and cholesterol found in meat, or say that meat is inflammatory, or that it contributes to cancer or type 2 diabetes.

The story is not as simple as meat is bad, veggies are good, however. The real question to ask is: do grass-fed meat eaters, who also eat lots of healthy food, don’t smoke, exercise, and take vitamins have heart disease?

Thankfully, some researchers have asked this question. In one cohort study, scientists studied 11,000 people, 57% of whom were omnivores (meat eaters) and the other 43% were vegetarians. Both groups were health conscious.

Interestingly enough, researchers found the overall death rates were cut in half for both health-conscious meat eaters and for vegetarians, as compared to the average person eating a western-style, processed food diet. The study concluded that for the vegetarians, there was no benefit found; and for the meat eaters, there was no increased risk for heart disease, cancer or death.

Does the Type of Meat You Eat Matter?

Another problem with most meat eater vs. non meat eater studies is that the type of meat consumed is industrially raised, factory farmed meat. This industrial grain-fed meat is often full of hormones, antibiotics and pesticides, with more inflammatory omega–6 fats from corn and fewer anti-inflammatory omega–3 fats. These population studies don’t include people who eat only grass-fed meat without hormones, pesticides or antibiotics.

What About Saturated Fat?

Another concern that is raised is that saturated fat in meat causes heart disease. Yet interestingly, the types of saturated fats that cause heart disease – stearic and palmitic acid – don’t come from meat. Your liver produces these two fatty acids when you eat sugar and carbs. In other words, your liver produces saturated fat from sugar and carbs and that causes heart disease.

In one interventional trial, researchers showed even on a low-carb diet that is higher in saturated fats, blood levels of saturated fats remained lower because of the carb effect.

Simply put: In the absence of sugar and refined carbs and adequate amounts of omega–3 fats in your diet, saturated fat is really not a problem. Again, quality matters: The saturated fat in a fast food cheeseburger is completely different than what you get in coconut butter or a grass-fed steak.

These same limitations apply for studies that show meat causes diabetes and cancer: Most focused on generally unhealthy people eating a highly processed diet.

4 Rules If You Eat Meat

I hope you can see how eating meat can become healthy or unhealthy when you consider the many factors. If you opt to eat meat, follow these 5 rules to help you make the best choices.

  1. Choose grass-fed, pasture-raised organic meats. They’re more expensive but ideally you will eat less of the meat and more plant-based foods. Think of meat as a condiment, not a main dish. 50–75% of your plate should be vegetables!
  2. Avoid all processed meats. Stay away from processed meats such as deli meats. These are the meats that the World Health Organization points to that have been proven to cause disease, illness and cancer.
  3. Prepare your meat the right way. The way we prepare meats is the key. High-temperature cooking like grilling, frying, smoking or charring causes toxic by-products. This also happens when you cook fish or chicken at high temperatures. All of this leads to the production of compounds called polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs), which studies have shown, cause cancer in animals. Change your cooking methods to reduce your exposure of these toxic compounds. The same rule applies to grains and veggies. Cooking these foods at a too-high temperature can cause the same problems. Focus on lower-temperature, slow cooking for meat and veggies – such as baking, roasting, poaching, and stewing.
  4. Pile on the vegetables. Fill your plate with phytonutrient-rich, colourful, non-starchy veggies and use meat as a “condi-meat.”

At the end of the day, the message on meat is pretty simple. About half the studies show it’s a problem; half of them don’t. For those studies that show meat eaters, as a whole, aren’t a healthy bunch, the reason is most likely not the meat, but rather the smoking, sugar-filled, and sedentary lifestyle that creates heart disease and other problems.

A diet filled with lots of high-fiber fruits and veggies that rejects sugar and refined carbs, welcomes grass-fed meat as a health food, lowering inflammation and improving all of the cardiovascular risk factors like cholesterol, blood pressure and blood sugar.

Still unsure of how to eat well for optimal health? Let us feed you! Daily Dietitian uses on the highest quality ingredients when freshly preparing your daily meals which are tailored to your unique needs.

For more info go to our website.

xx DD

Avocado pancakes with lemon parsley butter recipe (gluten-free, sugar-free, low carb)

Avocado Pancakes

Here’s a really healthy breakfast idea that incorporates healthy ingredients like avocado and onions into something that we all love – pancakes! When you’re avoiding things like sugar and gluten, there are still ways to enjoy your favorite foods. All you need is a little creativity and some quality ingredients.

These pancakes are much, much healthier for you and your family than the regular pancakes that you might be making. With lots of healthy fats, protein and fiber, they will give you a long-lasting, sustained level of energy throughout the morning. A great way to start the day!

Avocado Pancakes with Lemon Parsley Butter

  • Prep time: 10 minues
  • Cook time: 15 minutes
  • Total time: 25 minutes
  • Yield: 6 pancakes

INGREDIENTS (PANCAKES)

  • ¼ cup coconut flour
  • ½ tsp. baking soda
  • ¼ tsp. salt
  • 2 eggs
  • ½ cup coconut milk
  • ½ avocado, mashed
  • 3 green onions, thinly sliced
  • Butter
  • Avocado slices, spring greens, lemon slices [optional]
  • Thinly sliced green onions and minced parsley garnish [optional]

INGREDIENTS (LEMON PARSLEY BUTTER)

  • 3 Tbsp. butter, melted
  • 1 Tbsp. parsley, minced
  • 1 Tbsp. lemon juice

DIRECTIONS

  • In a small bowl, sift coconut flour, baking soda and salt, set aside.
  • In a medium bowl, whisk the eggs, milk, sliced green onions and mashed avocado until thoroughly combined. Add dry ingredients and stir until combined.

Heat a pan over medium heat. Melt enough butter to coat the bottom of pan. For each pancake, spoon about ¼ cup batter into pan and cook until bubbles begin to appear on the top and bottom is golden brown, about 2 to 3 minutes. Flip pancake and cook until second side is golden brown, about 2 to 3 minutes. Continue with remaining batter, adding more butter to skillet as needed.

Now prepare the Lemon Parsley Butter. Melt the butter and stir in lemon juice and parsley. Keep warm until ready to serve.

Serve pancakes with sliced avocado, spring greens, lemon slices and a drizzle of Lemon Parsley Butter. Garnish with thinly sliced green onions and minced parsley.

YUM!

Let us know how your pancakes turned out. If you’d prefer us to make them for you, along with other deliciously healthy meals tailored to your calorie needs, sign up to Daily Dietitian, or email us on hello@dailydietitian.co.za

x DD

How much protein is there in plants?

Ever wondered how much protein you can get from plant sources?

Use the below table to figure out your intake.

Plant Protein Daily Dietitian

How much protein do we need?

In the United States, the Dietary Reference Intake (DRI) is 0.8 to 1.0 grams of protein per kilogram of body weight. Approximately 15-25% of your total calories should be from protein sources. Although it is certainly an essential nutrient, which plays many key roles in the way our bodies function, we do not need huge quantities of it.

Confused?

Don’t worry we will take care of your dietary needs. Sign up to Daily Dietitian and we will calculate your requirements, create perfectly tailored delicious meals for you and deliver them to your door!

7 sugar rules we follow

sugaronwoodentable-1400x450
The FDA recently proposed putting added sugars on a product’s nutrient label, a move that did not please the food industry. As consumers become savvier, manufacturers seem determined to make understanding sugar even more confusing.

Sticking with a whole food, unprocessed diet is the easiest way to avoid sugar confusion. When you eat broccoli or quinoa, you don’t need to worry about added sugar or sneaky sweeteners. But we live in the real world, which means sometimes you’re going to eat processed foods or add a little sweetener to your green tea. When you do, keep these seven rules in mind to make the best decisions:

1. Remember: added sugar is worse than total sugar.

All sugars ultimately have the same effect on your body, breaking down to glucose and fructose. That said, sugar in fruit and other whole foods comes wrapped with nutrients, phytonutrients, fiber and other good stuff that buffers its effects. Added sugars, on the other hand, often come in nutrient-empty, heavily-processed foods, which automatically deems them worse for your waistline and your health.

2. Sugar hides under innocuous-sounding names.

Manufacturers hide sugar under seemingly healthy names like fruit juice concentrate. Your pancreas and liver don’t care whether sugar comes in an organic package or carries a pretty name. It all breaks down the exact same way.

3. Sneaky sugars lurk in “healthy” foods.

Visit your health food store and you’ll likely discover numerous products sweetened with agave nectar, honey and other so-called healthy sweeteners. Don’t be fooled. A health bar could have as much sugar as a chocolate bar. Look at the nutrient label for sugar amounts, being aware this is for one serving and you’re likely to eat several portions.

4. Artificial sweeteners aren’t better for you.

For far too long, artificial sweeteners got a free pass. Then a few troubling studies surfaced that found, among other things, aspartame and other sweeteners created glucose intolerance (paving the way for Type 2 diabetes) and gut-flora imbalances. Steer clear of those pretty pink, yellow, and blue packages.

5. Green juices can have as much sugar as a coke.

One popular commercial green juice, which actually contains more fruit than veggies, packs almost 55 grams — that’s 11 teaspoons — of sugar in a bottle. If you juice, make your own or ask your juicer to only add veggies with maybe a little lemon/ one small green apple for flavor.

6. Be judicious when buying natural alternative sweeteners.

If you have to sweeten your coffee or tea, erythritol, xylitol or stevia provide better options. Just be aware many commercial varieties come loaded with nebulous “natural flavors,” dextrose (sugar) and maltodextrin (corn). Instead, look for a 100 percent xylitol, stevia or a stevia/ erythritol blend with no bulking agents or other added ingredients.

7. Fructose is especially metabolically damaging.

Unlike glucose, which nearly every cell can utilize, fructose heads directly to your liver, the only organ that can metabolize high levels of it. Studies show that fructose induces less insulin production and triggers hunger signals in the brain. Rather than utilize this sugar for energy, our body often turns fructose into liver fat. This increase in visceral fat has been shown to increase one’s risk of developing type 2 diabetes and heart disease.

If you want us to take the stress away from hidden-sugar searching, label-reading we will create your meals for you! All our food is sugar free, artificial sweetener free and preservative free so you don’t have to worry about a thing! Email us on hello@dailydietitian.co.za or go to our website.

x DD

Vegan Power Protein Cookie Recipe

ProteinCookies

It’s winter, it’s cold and it’s really difficult to get up in the morning. Just a few more minutes, we think to ourselves when the alarm goes off. A few minutes turns into half an hour and before we know it we’re running late. Sound familiar?

How about making these protein packed breakfast bars on the weekend so come Monday you have a stash of ready-to-go food to munch on when you’re running late or just looking for a little extra energy.

Vegan Power Protein Cookie Recipe

Ingredients:

  • 3 tablespoons dry roasted almond butter
  • 3 tablespoons ground flaxseed
  • 1/4 cup roughly chopped raw pecans
  • 1/4 cup unsweetened shredded coconut
  • 1/4 cup  gluten-free oats
  • 1/4 cup organic coconut nectar/maple syrup
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 2 scoops natural vegan protein powder (we use this one)
  • 1/4 cup fresh unsweetened almond milk (may need more to achieve desired consistency)
  • 3 tablespoons cocoa nibs (optional, but who doesn’t love chocolate…)
  • 2 tablespoons goji berries or dried raisins (optional)

Directions:

Preheat oven to 180 degrees. Mix everything in a bowl with a spoon until a thick paste forms. Divide into eight parts; then shape into bars or cookies. Place on a lightly greased cookie sheet (use coconut oil to grease) and bake for 10 minutes. Yields approximately 6-8 cookies.

Wrap individually and refrigerate. They will keep for about one week. Keep in mind, these aren’t  dessert “cookies” – they will be dense like a protein bar! But they are good for you and delicious. Eat them after a workout, as a snack, or with a green juice for breakfast.

Enjoy!

x DD