I was fiddling around in the kitchen the other day and came up with a new drink that I believe should be on everybody's lips. Move over Golden Mylk (as much as I love you)! And make way for my Maca and Tahini Latte.
This creamy and warm concoction will support your immune system and revitalise your body, both mentally and physically. It’ll get your metabolism revving first thing in the morning, providing you with more get-up-and-go, reducing fatigue and ensuring your body is functioning at it’s best.
Today’s modern, hardworking men and women can often be seen multi-tasking in the centre of busy cities, hands clutching their morning caffeinated beverage, determined looks upon their faces. For decades caffeine has been viewed as a daily necessity to get you moving in the morning and to ‘switch on’ creativity.
But for many people, caffeine may be doing more harm than good. Overdoing caffeine can cause your blood pressure to swell, burdening your already hardworking heart!
Caffeine and other energy-enhancing supplements can also overload the endocrine system in the body. Since the endocrine system and the adrenal glands are responsible for the release of important hormones into the body, too much caffeine can result in an imbalance in hormones, such as oestrogen and testosterone. Plus I’m sure I don’t need to remind you about the relationship between hormone levels and mood swings. Eeek.
For someone aiming to maximise their gut health, caffeine can impede progress as it can cause indigestion and incontinence not ideal on a busy working day when you are trying your upmost to be fierce! Diuretics can hinder the absorption of vital nutrients by the gut and can lead to the unnecessary loss of healthy gut microbes.
What is maca powder?
Maca is grown in the Peruvian Andes and is packed with vitamins, minerals, essential amino acids and phytochemicals. It is the root of the Maca plant that is of the greatest nutritional value and it has been used by the Incas for centuries. Generally used to improve energy levels and revitalise the body it is nutrient dense and has a variety of beneficial uses. It can be ground into flour, added to smoothies and drinks and used in baking too.
What are the benefits of maca powder?
- It’s nutritious and is made up of protein, fibre, essential amino acids, vitamins A, B1, B2, B3, C and D, iron, magnesium, copper, zinc, sodium, potassium and calcium – oh my!
- Helps to increase energy levels, without causing stress to the endocrine system and key organs in the body
- helps to reduce chronic fatigue
- balances hormones in men and women, as it contains amino acids which are the building blocks for hormones.
- Peps you up! Think elevated mood and a reduction in self perceived anxiety, stress and depression.
My Maca and Tahini latte contains no caffeine, no processed sugar and no pharmaceutical energy enhancers. And this frothy brew boosts energy levels in a balanced and sustainable way, with no stress on the body. Yay for that!
1 cup coconut milk
2 tsp maca powder
1 tsp tahini sesame paste
1 tsp vanilla
To sweeten add 1 tsp rice malt syrup to taste (optional)
Place all ingredients in a small saucepan over medium heat and stir, whisking until combined and just warm then pour into a heat proof blender and blend for a few seconds until frothy. Garnish with toasted sesame seeds and a little cinnamon on top.
It’s hard to ignore the growing size of cupcakes and muffins at cafes, bakeries and supermarkets. It seems that many of us have adopted a ‘bigger is better’ attitude towards confectionary.
These monster muffins are often crammed with white flour, refined sugars and added preservatives. Processed carbohydrates and sugars are broken down quickly by the body, causing a rise and then sudden drop in sugar and insulin levels in the blood. This ultimately results in hunger pangs not too long after eating, and a massive drop in energy levels.
Let’s not forget that your gut microbiome isn’t the biggest fan of processing large amounts of sugar, and the outcome of your over-indulgence may linger with you longer than you anticipated.
Conventional sugar-laden treats are all too readily available, making it hard to avoid temptation when you’ve decided to embark on your journey to a healed gut and a zero muffin top.
So what makes my teacakes any different?
Well, I don’t want to burst your muffin bubble, but I do think it’s safe to assume that most muffin and cake recipes out there are more than likely recipes for weight gain! Think of my scrumptious teacakes as a gluten free, fructose free, tummy-loving alternative to those syrupy, lackluster store-bought muffins and ones that are gut health friendly.
Strawberry teacakes taste like the cross between a mini muffin and a scone and the strawberries give a beautiful "jammy" natural sweetness. And just a note, as we head into berry season, I would recommend using fresh strawberries to give the teacakes a little more moisture if you can.
As a substitute for glutinous white flour, I’ve used almond meal and buckwheat flour, which are released into the blood slowly as an energy source, preventing that sudden peak and then drop in blood glucose levels. You can mix and match whatever flours you have available in this recipe but if you're subbing with coconut flour be sure to add a little more coconut milk.
To make this recipe gut friendly, I’ve popped in my special dinosaur powder, AKA Heal Your Gut powder which gently cleanses and sweeps away plaque built up in your gut over time, resulting in reduced bloating and the perfect environment for healthy microbes to flourish.
You'll notice I've included a touch of rice malt syrup as a subtle sweetener as it doesn’t have an overwhelming sugary taste, but you can omit this altogether if you prefer or just use stevia instead.
Coupled with a warm mug of tea, my teacakes are the perfect treat when you’re entertaining guests. It's time to replace stale, greasy treats from the biscuit tin with these. I guarantee that your friends and family won’t ever taste the difference.
- 50g/ 3.5 tbsp organic butter, softened
- 2 eggs
- 4 tbsp rice malt syrup
- Alcohol free vanilla
- 1 cup almond meal
- 1/4 cup buckwheat flour
- 2 TBS Heal Your Gut powder
- 1 tsp baking powder
- Pinch salt
- 1/2 cup coconut milk (or any milk)
- 1 cup Strawberries cut into quarters or eighths
- 180c for 18-20 mins
- Preheat oven to 180C
- Whisk softened butter and rice malt syrup in a large bowl
- Add eggs and vanilla and mix well
Add to the bowl almond meal, buckwheat flour, HYG powder, salt and baking powder and stir until just combined
- Fold in coconut milk and strawberries, reserving some for toppings
- Spoon into muffin pan that has been greased with butter or coconut oil, or use paper muffin liners
- Add extra sliced strawberries on top
- Bake for 18-20 mins
- Serve with nut butter/ coconut cream/ yogurt and cup or peppermint tea!
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Whoever said that veggies are boring and time consuming deserves a rap across the pork knuckles!
I’m in total awe of the power of veg and constantly surprised by the depths to which I can go in exploring different ways to express the beauty of these gorgeous ground dwellers.
In India, and particularly the Ayurvedic realm; veggies are prized and highly emphasised, not to mention a handy frugal option with high levels of nourishment.
I’m especially proud of Ayurvedic cuisine for its wholesome and innovative approach to preparing quite elaborate meals out of simplistic veg. This glorious green bean subji is a prime example.
Subji is an Indian term that literally means ‘vegetable dish’- and can be in connection with any vegetable in a variety of different cooking methods. Subji’s can be dry, wet, or in curry form.
This spectacular subji is based on the humble green bean, but is impressively dressed up with a list of medicinal and flavourful Ayurvedic ingredients like cumin, ginger, mustard seeds, shredded coconut for texture and the freshness of coriander leaves. In minutes your regular bean is transformed into an exotic, aromatic vegetarian dish that’ll really blow your hair back and widen your eyes.
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For many of us breakfast is the most looked forward to meal of the day, but it’s especially significant in the Ayurvedic philosophy because a properly prepared breakfast that works with your unique dosha has the potential to set you up for a day of ease- physically, mentally and emotionally.
What we eat definitely impacts our moods, the way our body will function throughout the day, and therefore it will directly have an influence on our capacity to outwork our purposes for the day, whether that is wrangling children, studying, taking care of your home, or working.
If you fit into the Kapha dosha, you'll be the most robust of all the other Ayurvedic types, with thick skin, a well built frame, and strong immune system. However because you are governed by the element of earth, you are cold, heavy and static- so if you're living a lifestyle that is cold, heavy and static such as a sit down desk job during the cooler months, you will find that your will become unbalanced- which can bring on sluggishness, weight gain and even depression.
These imbalances can sabotage your personality linked giftings of peace-making, nurturing, your ability to help others, your level of tolerance and your strong relationships.
Other than living a lifestyle of plenty of exercise and movement, a varied routine, and avoiding too much sleep and lying around the house; Kaphas can choose light meals and foods that help “bring you out of the ground” so to speak.
Using pungent spices in your cooking will help to achieve this, as well as avoiding dairy and heavy foods in the morning.
These cumin scrambled eggs with greens are from my book Eat Right For your Shape, and are the ultimate Kapha start to the day.
It's a light and satisfying bowl of scrambled eggs with loads of stimulating spices and nourishing greens that will help to see heavy kaphas brought into balance through lightness in their emotional life and also a physical lightness through weight normalisation.
By using just the egg whites in this recipe and bulking it up with a boost of healthy greens, you’ll be adding a good punch of vitamins and minerals to boost kapha.
- 1 teaspoon ghee
- 1 teaspoon cumin seeds
- 1⁄2 teaspoon coriander seeds
- 1⁄2 teaspoon ground turmeric
- 2 small green chillies, seeded and finely chopped
- 1⁄2 red onion, finely chopped
- 1⁄3 capsicum (pepper), diced
- 4 egg whites
- Celtic sea salt, to taste
- 60 g (21⁄4 oz/2 cups) baby spinach, lightly steamed
- small handful coriander (cilantro) leaves, chopped, to serve
Heat the ghee in a medium frying pan over medium heat. Add the cumin and coriander seeds, and cook, stirring frequently, until they start to pop. Reduce the heat to low.
Add the turmeric and stir for 1 minute. Add the chilli, onion and capsicum, and cook for 2–3 minutes or until the onion is translucent.
In a bowl, lightly whisk the egg whites, season to taste, then pour into the pan. Stir with a fork until cooked to your liking. Serve on a bed of wilted spinach, sprinkled with coriander.
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Curries are the ultimate treasure chest of medicinal spices. I tend to view them as a healing experience rather than simply a meal. There are just so many potent benefits to consuming curries regularly to view this versatile and scrumptious meal simply as fuel. This one is out of my latest book Eat Right for Your Shape.
For example, did you know that turmeric has more peer reviewed studies associated with it than almost any other ingredient? Being one of the most thoroughly researched plants ever; it’s been claimed to match the effectiveness of drugs including statins like liptor, corticosteroids, antidepressants, anti-inflammatories, and drugs for chemotherapy and diabetes.
This exotic seafood curry also extends on the medicinal benefits with its emphasis on omega-3 fatty acids in tuna.
Tuna’s high levels of omega-3’s help to reduce the common excess of omega 6 fats in the standard western diet; minimising cholesterol in the arteries and blood vessels and contributing to a healthy circulatory system.
Omega-3’s are also incredibly important for brain health and function; improving mental health and focus. Tuna is also a beautiful ingredient for anti-ageing and improving skin elasticity and integrity. Just be sure to source wild caught and sustainably sourced tuna wherever possible.
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When you’re trying to heal your gut from a lifetime’s worth of mistreatment, it could be from a result of antibiotics, incorrect diet, disease, stress, or a combination of these factors, it can be really frustrating when all of your hard work and dietary changes fail to improve your varied, unpleasant symptoms.
Headaches, bowel irregularities, fatigue, energy depletion, skin eruptions such as hives and rashes, all these things could be the result of just about anything and it’s hard to know where to begin.
You may have experimented with specific diets such as the low FODMAP, GAPs, Paleo, Veganism or quitting a certain ingredient in an attempt to rid yourself from your inexplicable symptoms.
In the case that you’ve failed to see any improvement, a low histamine diet may finally give you the answers that you’ve been desperately searching for.
What are histamines?
Histamines are neurotransmitters that are produced during any allergic response. Histamine’s role in the body is to cause an immediate inflammatory response and serve as a warning sign to your immune system, notifying it of any potential attackers. It’s this inflammation that gives you the swollen, puffy eyes or skin breakouts when you experience an allergic reaction. This may explain why doctors prescribe anti-histamines when you present with a food or seasonal allergy.
Histamines are essentially important chemicals that communicate messages from your body to your brain and a component of the stomach acid responsible for breaking down the foods you eat. Importantly from a gut-health perspective, histamines can be absorbed from histamine-containing foods. They can also be produced by bacteria in the gut.
What is histamine intolerance?
In healthy people, the production of histamines is balanced out by an enzyme called diamine oxidase (DAO), which breaks down the histamines and ensures they are never given the opportunity to accumulate in the body. But some people have a deficiency of DAO, so histamine levels are able to run wild.
Impaired methylation can also be a cause of histamine intolerance. Histamine N-methyltransferase enzyme (which, like DAO, is also involved in histamine breakdown) requires methylation to function efficiently, and so compromised methylation will cause a decrease in the breakdown of histamine and allow levels to accumulate. When this happens, it can cause headaches, lethargy, irregular bowel movements, itchiness and leave you feeling, rather miserable.
While this is normal and part of the body’s natural immune response, if there’s a prolonged period where you don’t break down histamine properly, you could develop what’s known as histamine intolerance.
Because it travels throughout your bloodstream, histamine can affect all of your bodily systems, including your gut, skin, brain, lungs and cardiovascular system. This explains why it may cause such a wide range of problems.
The most common symptoms of histamine intolerance include: headaches, increased arousal, hypertension, vertigo/dizziness, body temperature and bowel irregularities, anxiety, nausea, cramps, flushing, difficulty breathing, hives, fatigue, tissue swelling, and irregular heart beats.
How do I test for histamine intolerance?
If you, like most, are reading the broad range of symptoms associated with histamine intolerance and thinking to yourself “that’s me!” as you tick each one off in your head, then rest assured that less than one percent of the population is actually histamine intolerant, so there’s a very good chance that you’re all good! However, this doesn’t mean you might not be sensitive to high histamine foods, in which case knowledge is power.
There are a few options available to you when testing for histamine intolerance. You can ask your doctor to have a DAO test to determine whether your DAO levels are normal or low, indicating a potential histamine build up.
However, since other enzymes can also degrade histamine, this test isn’t a foolproof method of diagnosis. Another method is to get a skin-prick test done, however again this may give conflicting results.
Women face even tougher challenges when testing for Histamine intolerance, as levels can fluctuate during different phases of the menstrual cycle and during pregnancy and breast-feeding .
Bearing all these challenges in mind, to date, the best method that doctors apply for diagnosing histamine intolerance is an elimination diet where histamines are entirely removed from the diet for four weeks. This is then followed by a reintroduction challenge. While this may seem simple enough, again there are a few complications associated with the elimination diet.
What is involved in an elimination diet?
The biggest source of histamine in food isn’t actually the food itself, it’s the bacteria on the food that naturally produce histamine as part of their metabolic process. So, while we often hear that fermented foods do wonders for gut health (and they do), for those with histamine intolerance this is anything but true. In fact, even leftovers can occasionally have enough bacteria present to trigger symptoms.
If you’re intending on doing an elimination diet remember to seek professional advice from your health care practitioner.
Foods that are high in Histamine and that should be entirely avoided on the elimination diet include:
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Today I’m sharing with you my favourite drug-free weapon of choice for combatting inflammation. It’s a golden hued suit of armour in my arsenal of gut healing recipes taken from my new print book Heal Your Gut.
Drinking this toddy will provide you with a natural way of soothing the body in a way that tastes delicious; laced with creamy cashew milk and perfumed with healing spices.
Inflammation lies at the root of a number of chronic illnesses, and many of them start within the gut as an autoimmune reaction that develops into systemic inflammation.
When inflammation strikes, we are conditioned into reaching for a quick fix in the way of pharmaceutical or prescribed drugs such as aspirin and ibuprofen, temporary panacea’s that come with their own adverse side effects and with long term use have the potential to create a host of health problems independently.
But not all inflammation is harmful. Acute inflammation is a beneficial thing; it’s the body’s protective and localised response to infection or injury. When you fall off your bike, or when you feel your glands swelling as you fight off a cold, the inflammation you experience is designed to heal your body and to restore normal tissue function. However, if inflammation persists due to an autoimmune reaction, allergy or other health complication, it becomes chronic inflammation which can cause long-term problems.
A number of ancient Ayurvedic Indian spices may help to reduce chronic inflammation and pain. Curcumin, a compound found in the vibrant coloured and subtly flavoured spice, turmeric, significantly reduces inflammation in the body. In fact, the healing properties of curcumin are so effective that they are used in a variety of treatments for arthritis.
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I'm excited to share my brand new print book with you, on my very favourite topic, the gut!
Gut problems are at the forefront of many people's health concerns: bloating, constipation, indigestion and food intolerances.
Importantly, the causes and symptoms of these sorts of digestive problems can be helped without resorting to a truckload of pharmaceuticals.
Research is also linking an unhealthy gut to serious medical concerns such as IBD, IBS, Crohn’s disease, coeliac disease, thyroid problems and diabetes amongst many others.
In my new book Heal Your Gut, I like to think of the gut as a garden that can only thrive when the soil is healthy. Healthy soil requires healthy foods and nutrients that will allow the ‘good guys’ to flourish. By feeding our bodies all-natural, easily digestible foods, we can help our gut to function optimally, without the need to resort to dietary supplements.
Heal Your Gut is especially designed to help restore inner gut health, including a four phase treatment program, supported by 90 delicious, anti-inflammatory recipes to heal and nourish your gut.
Recipes include warming drinks, teas, juices and tisanes; broths and stock; soups; and dessert. It also covers fermented foods for when your gut is strong.
The book is suitable for non-vegetarians and vegetarians and also people following a FODMAP diet and will help to alleviate many of the symptoms of an unhappy gut.
You can preorder the Heal Your Gut print book here, for delivery at the end of August.
Say hello to delicious recipes and a happy and healthy digestive system! Are you ready?
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Looking for a supercharged pick me up? If you're tired of reaching into your handbag and finding the same old ho hum snack you'll love this one.
It's a quick fix recipe to help you mix things up a little. It’s full of good fats and B vitamins so your body and mind will love it too.
This recipe can be whipped up quickly and stored in an airtight container for weeks, allowing you to prepare a big batch and work your way through it at your own pace.
It's a wonderfully healthy snack option to have on hand to tide you over when you the low energy lull hits.
I hope that you'll include it into your day and use it as recharging pick-me-up.
Tamari Nibble Mix
- 160 g (51/2 oz/1 cup) almonds
- 155 g (51/2 oz/1 cup) raw cashew nuts
- 75 g (21/2 oz/1/2 cup) pepitas (pumpkin seeds)
- 75 g (21/2 oz/1/2 cup) sunflower seeds
- 3 tablespoons wheat-free tamari
- 90 g (31/4 oz) additive-free brown rice crackers, broken into bite-sized pieces
- Preheat the oven to 160°c (315°F/gas 2–3) and line a baking tray with baking paper.
- Place the nuts and seeds in a bowl and mix to combine.
- Pour over the tamari, and mix so the seeds are well coated.
- Transfer to the baking tray and cook in the oven for 25 minutes.
- Remove from the oven and cool.
- Add the rice crackers before serving.
- Store in an airtight container for up to 2 weeks until ready to bag.
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image by Valero Doval
I'm really excited to be sharing some of the wonderful feedback that I've been receiving from participants who have completed my four week Heal Your Gut online program.
If you'd like to join our next round, which starts on Monday 8th August 2016, click here. It's an uncomplicated program which is easy to incorporate into your life and you'll go away with lasting results, plus you'll meet some new friends too and become part of the ever-growing HYG community.
It feels really good to be impacting people's lives in such as positive way, here are just a few of the testimonials I have received from HYG Lovers.
I started my Get Shiny Action Plan – my image of health was not just the shiny hair & skin but to be shiny on the inside. Two years after being diagnosed with auto-immune liver disease, treated with steroids and immunosuppressant (chemo) drugs I was so unwell I was barely participating in life. I made a lot of changes but was still more grey than shiny until I met Lee. A few months after starting Lee’s eating plan & a few lifestyle changes I achieved those shiny goals. I didn’t think I would ever feel this good again, haven’t had any illness & I look totally different. The second time I met Lee, I left her with a hug & said ‘you changed my world’ because that is exactly what she has done. Such a beautiful person doing wonderful things!
For more than 10 years I have suffered from chronic and debilitation constipation and compacted bowels- there have been times when I could not get out of bed for the pain and day when the very act of going to the toilet would reduce me to tears and leave me exhausted. Despite what I thought was a ‘healthy’ diet, without the use of laxatives and fibre supplements I simply could not go.
Three weeks ago I started the HYG program with the slightest hope I might find some small relief, a few ideas to lessen the impact. In just three short weeks I have reached a point when I have NOT needed to use ANY supplements or pain killers and am experiencing more movements that still make me want to cry, only this time it is with relief and happiness. There are no words that can express the of the my gratitude to Lee Holmes- seriously and sincerely so very grateful! Xx
Your heal Your Gut Program is great my whole family are now eating EVERY thing from the program!! I'm so happy my husband and I am sharing the cooking. This has become a family thing!
My jeans are swimming on me!!!
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Most of us are familiar with inflammation on the surface of our bodies which involves local redness, heat, swelling and pain, but there is another kind of inflammation that lingers within our bodies. Inflammation exists within us all and is an extremely powerful, necessary function for our survival. It’s the cornerstone of the body’s healing response; ensuring that appropriate nourishment and adequate immune activity is delivered to an area that is injured or under attack.
However, there’s a darker side to the wonderful healing capabilities of inflammation and because of its gripping, powerful responsiveness, inflammation can be incredibly destructive to your health, particularly when it extends beyond the boundaries of a localised area, or continues for long periods of time.
The body has very complex mechanisms to ensure that inflammation stays where it’s supposed to stay, and ends where it’s supposed to end, but it’s becoming increasingly common that people have persistent inflammation lingering in their bodies. Unlike a normal, healthy inflammatory response, this type of inflammation serves no purpose.
Since the 19th century, the idea that inflammation is the underlying cause of ageing, and age related illnesses has been studied in depth. Researchers have discovered that complex chemical reactions occur throughout the body in response to inflammation which leads to an overactive immune system.
Over a lifetime, an overactive immune system will contribute to an overproduction of AGE’s, advanced glycation end products, initiating oxidative reactions within cells that will gradually damage organs throughout the body. This type of chronic, low level inflammation is very common and researchers believe it is a contributor in age related diseases including cardiovascular and neurodegenerative illnesses.
Scientists have confirmed that inflammation increases with age, and research conducted in the late 1990s showed that C-reactive protein (CRP), an inflammatory protein, is a very accurate predictor of future heart problems, superseding high blood pressure and high cholesterol.
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Since they’re straightforward and speedy to make, they end up as a firm favourite upon my breakfast table on lazy weekend mornings. But the flipside of pancakes is their unhealthy reputation, think refined white flour, white sugar, additives and homogenised milk.
But not all pancakes need to be filled with questionable ingredients. Enter coconut flour, blueberries and pistachios, a combination of ingredients that collide effortlessly; the sweetness and freshness of blueberries complemented beautifully by the crunchy, earthy, nuttiness of the pistachios all resting delicately upon a fluffy, finely balanced base.
Both blueberries and pistachios are nutritional livewires and including them both in your recipes will enhance your health.
- Are rich in antioxidants: anthocyanidin, carotenoids, flavonoids, vitamin C, vitamin E, vitamin A, selenium, zinc.
- Contain phytonutrients, which decrease harmful free radicals levels in the body, protecting it against aging, degenerative diseases and infections.
- Are good for lowering blood sugar levels because they contain chlorogenic acid.
- Can help prevent bladder infections by preventing bacteria from attaching to the walls of the bladder, according to the National Institutes of Health.
- Catechins found in blueberries have fat-burning properties to assist with abdominal fat loss. According to research at Tufts University, regularly ingesting catechins increases abdominal fat loss by 77 percent and double total weight loss!
- Have a high fibre content.
Remember that berries are heavily sprayed with pesticides so choose organic when possible. Organic frozen blueberries are a very good option as the berries are picked at the peak of their season and quickly packed after they are harvested, preserving their vitamins and mineral content.
Pistachios are one of my favourite tasting nuts and one of the few nuts that contain most of the nutrients that are required by humans for complete health.
Anti- inflammatory pistachios contain nutrients such as carbohydrates, proteins, fats, dietary fibre, phosphorus, potassium, thiamine, vitamin B-6, beta-carotene, lutein and zeaxanthin, calcium, iron, magnesium, zinc, copper, manganese, vitamin C, riboflavin, niacin, pantothenic acid, folate, vitamin E, vitamin A, and vitamin K. They’re also protein rich and have been shown to reduce LDL ("bad") cholesterol and increase the good HDL cholesterol after only a short period of regular consumption.
A healthy immune system requires adequate intake of vitamin B6, which pistachios abound in. Vitamin B6 found in pistachios also helps the body make healthy red blood cells, and maintain the health of lymphoid glands, ensuring the production of white blood cells that defend the body from infections.
My latest pancake batter is very adaptable and stays fresh in the fridge for at least three days. The blueberries and pistachios can be replaced with strawberries and pecans or walnuts or whatever you have in your nut stash.
If nuts aren’t on the agenda for you, omit them altogether and replace with shredded coconut.
Just remember to have fun with it! I often serve mine with a respectable dollop of chai spiced coconut whipped cream and I’ve included the recipe for this below.
- 4 eggs
- 1 ½ cup almond milk
- 2 teaspoons vanilla extract
- 1/2 cup coconut flour
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- stevia to taste
- 1 cup blueberries
- 2/3 cup pistachios, finely chopped
- coconut oil for frying
Chai coconut cream
- 1 can of coconut milk
- ½ tsp ground cardamom
- ½ tsp vanilla extract
- ½ tsp cinnamon
- ½ tsp nutmeg
- stevia to taste
- In a medium bowl, beat the eggs until frothy.
- Add the milk and vanilla until and mix well.
- Sift the flour, baking soda, salt and stevia into the wet mixture and stir until combined.
- Fold in blueberries and pistachios.
- Grease the pan with coconut oil over medium heat. Once the pan is hot ladle ¼ cup of the pancake mixture and cook until golden brown. Flip and cook until golden. Repeat with remaining batter.
Chai coconut cream
- Place the can of coconut milk in the fridge overnight (or even up to 24 hours).
- When you open the can, scoop out the thick layer of cream on top. Take only the cream and leave the coconut water (use in your next smoothie!)
- Place the coconut cream in your blender or hand mixer and whip on high for 1 minute.
- Add in cardamom, cinnamon, nutmeg, vanilla extract and stevia and whip for another couple of minutes or until you get a whipped cream consistency.
- Stack the pancakes on a plate and top with chai coconut cream, fresh berries and a few pistachios. Drizzle some rice malt syrup over the stack.
Let me know what you think in the comments section below.
PS: Have you heard about my new four week Heal Your Gut program yet? It starts on Monday 8th August 2016. Find out more here.