Monday, October 5, 2015

Paleo Superfood Porridge

Super scary to look at but super good for you! I actually love this type of food. It’s a good way to pack in a heap of nutrition all at once and as I’m not into smoothies this fits the bill perfectly. I actually really enjoy the taste and the consistency of this type of food. I have to be honest with you, no one else in my family likes this sort of stuff so I’m going out on a limb posting this one.

Each ingredient serves a purpose and lately I’ve found this to be the quickest and easiest way to get them all in. I used to make then into balls but I had a large batch go mouldy and had to throw them out which was waist of money, not something I like to happen wether I can afford it or not. The bonus is that I’ve added more to the meal by incorporating fruit or starchy veggies making it a more substantial. Good nutrition is something we will need to keep an eye on while we are on the road, not that we ever compromise it, we don’t feel the need. Nothing beats always feeling alive and well.
I’m going to ramble on a bit about the ingredients in this recipe and their benefits in an attempt to help convince you that it a good idea to give it a go. So let me apologise in advance for a bit of a long winded post but I find this stuff interesting and motivating.
Coconut: Coconut flour which has up 75% fibre is also a good source of protein containing  38% protein per 100 grams. Dried coconut is great as well and to be honest probably a much better option as it’s still contains the healthy fat. The fat in coconut has been demonised for a long time but the fact is countries that consume a lot of it are some of the healthiest on the planet. It has been shown to raise the metabolism by increasing energy expenditure, plus the Lauric Acid in coconut oil can kill bacteria, viruses and fungi helping to stave off infections. Contrary to popular belief it can also lower blood cholesterol thereby lowering the risk of heart disease. So between the two they are both good choices and add to the flavour and texture. Feel free to add a teaspoon of coconut cream or coconut oil as well. Like all good things a little bit goes a long way. I find that when I’m adding coconut oil to my diet I really have to watch my body fat as it tends to get extremely low which can be just as bad as having too much fat according to research so it’s a juggling act that’s for sure.
All nuts and seeds are rich in vitamin E, an antioxidant that helps keep your skin beautiful and may help protect your eyesight. The omega-3 fats, selenium, and zinc in some nuts and seeds offer similar benefits to the skin. Zinc, in particular, helps maintain collagen, which keeps your skin smooth, supple, and firm, and zinc also keeps your nails strong. Along with vitamin B6 and biotin, zinc contributes to healthy hair.
Walnuts are a heart-healthy addition to your diet and being shaped like a brain they’re also good for it as well.. Rich in the plant-based omega-3 fatty acid, alpha-linoleic acid, and antioxidants such as selenium, walnuts also provide protein, fiber, magnesium and phosphorus to the diet.
Flaxseeds are high-protein and rich in the omega-3 fatty acid alpha-linoleic acid. Its high fiber content (two tablespoons contain nearly five grams of fiber) can help to reduce cholesterol and regulate bowels. They are also rich in B vitamins, the minerals magnesium and manganese, and plant lignans, which may prevent certain types of cancer and diabetes. I also find them to be very econical.
Sunflower seeds are a good source of heart-healthy fats and fiber; nutrients that can improve cardiovascular health and help manage blood sugar in people with type 2 diabetes. Sunflower seeds also contain zinc and vitamin E; nutrients that help maintain healthy eyes, hair, and skin. It’s the Vitamin E in sunflowers seeds that always attracts me to them.
Chia seeds are rich in the omega-3 fatty acid alpha-linolenic acid, antioxidants, vitamins, and minerals. Research found that that chia seeds may lower blood pressure and reduce an individual’s risk of heart problems. They’re also another great source of fiber and add to the texture of the dish as they absorb moisture to create a healthy gel perfect for recreating a porridge like breakfast substitute, very popular at the moment and known as chia puddings.
Hemp seeds contain both omega-3 and omega-6 fatty acids, said to be the most complete protein of all the nuts and seeds and may offer protective benefits against inflammatory conditions, atherosclerosis, and certain neurological problems. Hemp also contains vitamin E, protein, fiber and iron, and is a healthy component of a plant-based diet. They have a wonderful nutty flavor and go well with everything.
Pumpkin seeds are an excellent source of magnesium, zinc and vitamin E, nutrients that help maintain healthy eyes, hair, and skin. It’s there high zinc content that encourages me to add them to everything I can, especially for the boys, as it really is an important nutrient for teens from what I’ve read.
Psyllium seeds are an excellent source of soluble fiber, which reduces cholesterol and may help to manage type 2 diabetes. The soluble fiber in psyllium may also reduce symptoms of IBS by promoting regularity; however, it is important to add it to your diet slowly to avoid bloating and discomfort. Psyllium is the main ingredient in Metamucil. This recipe is also a great treatment for constipation or irregularity. 😉 If you have thyroid issues one of the worst symptoms is a sluggish digestion and bowel! Yes I’m talking constipation. This stuff is a godsend as long as you drink enough liquid with it. If you don’t the result is the complete opposite.
Protein Powder being a simple and concentrated source of protein it’s added because it is used for the production of muscles as well as the manufacture of hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. Without adequate protein, our bodies can’t put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. Without an adequate amount of protein our muscles don’t heal as quickly after exercise, which can lead to injury. Adding protein also lowers the GI of carbohydrate rich foods therefore helping to stabilize blood sugar and reduce craving. Digestion of protein is also thermogenic, which means it creates heat, which in turn raises your metabolism making it a perfect addition to a weight loss or maintenance diet. One is it’s best features is that it will give you the feeling that you are satisfied and not get the urge to snack after your meal. Has to be a sign that you have actually nourished your body. 😉
Green Powders: Most health experts will tell you that the more greens you eat, the less likely you are to develop chronic diseases, such as cancer and heart disease. Their myriad health benefits, which include reducing inflammation, enhancing detoxification and helping maintain a proper acid-base balance in the body. Consuming greens supplements, such as powders can be a convenient and reliable way to help you get your necessary daily intake of green vegetables — and then some
The most common types include young cereal grasses, including wheat, barley and alfalfa, along with algae’s, such as spirulina and chlorella. Such greens products are typically made from grasses and algae harvested at their peak nutritional state. They are then dried at low temperatures and powdered meaning they have been preserved at their peak nutrition.
Because more that ½ kg of greens may be used to make a mere ounce of powder, cereal grasses and algae can offer a greater nutrient density by volume than the various green vegetables you’ll find in the supermarket produce department,
Cereal grasses and algaes are superabundant in chlorophyll, a chemical that lends plants their emerald hue and various nutritional benefits.
Chlorophyll can help escort cell-damaging toxins like dioxin from the body via the liver. Additionally, it’s a key compound for improving the function of essential detoxification pathways. Many expert also believe that chlorophyll can assist healthy blood flow because the chlorophyll molecule is similar in structure to hemoglobin.
Similar to their leafy green and cruciferous counterparts, cereal grasses and algae are notable for their stellar oxygen radical absorbance capacity (ORAC) score — a test-tube analysis that measures a food or chemical’s ability to squelch nefarious free radicals.
Greens also have the potential to quell inflammation, which has been implemented in all diseases. Further, greens are very alkalinizing which on the other hand has been shown to create the perfect environment for a disease free body.
Matcha Powder is the dehydrated form of Green tea. Amongst its many health benefits, matcha powder is packed with antioxidants including the powerful EGCg, boosts metabolism and burns calories, detoxifies effectively and naturally, calms the mind and relaxes the body, is rich in fiber, chlorophyll and vitamins, enhances mood and aids in concentration, provides vitamin C, selenium, chromium, zinc and magnesium, prevents disease, lowers cholesterol and blood sugar. So as you can see Matcha tea is an easy and simple way to add powerful health benefits to your everyday diet.
Turmeric and Black Pepper. Curcumin and other curcuminoids which are chemical compounds in turmeric offer numerous health benefits since they are powerful antioxidant, anti-inflammatory, antiseptic, anti-fungal and anti-bacterial agents. One problem with curcumin is its low levels of bioavailability. Most of the curcumin that is ingested gets metabolized before it can get absorbed. Piperine which is the key chemical in black pepper is said to help make curcumin more bioavailable. Curcumin is an anti imflamatory as well especially in the treatment of rheumatoid arthritis, ulcerative colitis and other inflammatory conditions. Studies are also showing results with breast cancer reduction as well as helping to control obesity.
Cinnamon contains large amounts of highly potent polyphenol antioxidants which have anti-inflammatory effects lowering the risk of disease and can improve some key risk factors for heart disease, including cholesterol, triglycerides and blood pressure. It’s also been shown to significantly increase sensitivity to the hormone insulin thereby reducing fasting blood sugar levels and having a potent anti-diabetic effect at 1 to 6 grams per day. Animal studies have show leads to various improvements for Alzheimer’s disease and Parkinson’s disease in animal studies and test tube experiments indicate that cinnamon may have protective effects against cancer. Cinnamaldehyde the main active component of cinnamon,has antifungal and antibacterial properties, which may reduce infections and help fight tooth decay and bad breath. Just make sure to get Ceylon cinnamon which his true cinnamon, or stick to small doses if you’re using the Cassia variety. Bonus is it’s tastes amazing so why wouldn’t you want to add it.
Paleo Superfood Porridge
Once again I've shared this recipe here... 

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I am not a doctor, registered dietitian or fitness expert. The purpose of my blog is to share my experiences with food, fitness and life and hopefully to inspire you. All content provided on my blog is for informational purposes only. I make no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. Karen



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