100g pitted dates (or a mixture of figs & dates) 100g apricots (soak in hot water for ½ hr first) 100g rolled oats 4 t cacao powder (or good quality cocoa powder) 2 T coconut oil (or use water if the budget does not run to coconut oil) ½ cup hazelnuts
Process all ingredients except the hazelnuts until well combined. Add hazelnuts and pulse or turbo until they are finely chopped. Use damp hands and roll into balls. Keep in an airtight container in the fridge.
Tip If you want to make them extra decadent, melt some good quality chocolate (I like to use 70%) and dip them. Set and keep in fridge. Might not tick the supper healthy box :) but a great nourishing homemade option for a chocolate hit.
The food we put in our supermarket trolleys will ultimately decide the health of our families and ourselves. The problem is, the price of food and not the quality is the major dictator of what shoppers pull off the shelf.
What food goes in the trolley defines the health of your family. Photo / Thinsktock
It seems the percentage of every family's income that is spent on good food has become far less than 50 years ago, yet at the same time, more is being spent on cheap, calorie dense, nutrient poor options. We are essentially using our health as payment for foods that will lead us to an early grave.
It is driven by our desire for a good bargain. The more we can get for our dollar, the better off we think we are. But nutritionally speaking, that's not at all true. Finding the balance is crucial.
Wholefoods like fruit, veg, meat, fish, poultry and nuts are typically the more expensive items in the supermarket. Per calorie, they provide the most nutrients and are considerably more satisfying than many heavily processed foods - so you end up eating less, feeling better and are better able to maintain a healthy weight.
Which suggests, the cheapest calories in the supermarket tend to be the most fattening. Not good news when you consider the obesity epidemic.
Most New Zealanders are not in need of more calories, but rather more nutrients - ideally from wholefoods. And although these can cost a little more than their processed counterparts, you get far more essential nutrients for your money when you choose to buy quality over quantity.
We should not be leaving the supermarket with a truckload of empty calories, but rather a car load of essential nutrients. There is no such thing as a free lunch. The less we spend on good food now, the more we will spend on health costs down the road.
This may be the cost of health, but it doesn't have to be any more expensive than what you spend now.
Here are some cost-nutrient comparisons to consider next time you shop.
Chicken ($10-15 for size 18) vs Chicken Pies ($1.29 for a 170g pie)
Chicken is generally affordable and incredibly versatile. I find the best deals come in the frozen section. A full roast for only $10 is a steal and it can be used for at least three family meals - start by feasting on a roast, use the left overs for sandwiches and the remaining carcass for a soup. Chicken pies on the other hand are just as cheap, but you're essentially paying more for nothing. Pies contain less protein, less essential minerals like iron, more fat and have to undergo more processing before they are deemed edible. Your better off buying the real deal. Potatoes ($1.69 for 1kg) vs Potato Chips ($5 for 3 x 150g bags)
Potatoes are a staple in most Kiwi diets, but we are starting to eat more of them in the form of chips. Real, wholesome potatoes are cheap, nutritious and filling. Whereas chips are fattening, unsatisfying and considerably more expensive - a burden to your health and wallet. You are essentially paying more for things you don't want - salt, fat and flavourings. Why not make your own oven-baked chips, they are far better for your health and the kids love them. Oats ($3.99 for 1.5kg) vs Cocopops ($5.99 for 650g)
Oats top my breakfast cereal list. In fact, they are the only item on the list. Other breakfast cereals tend to be high in refined wheat, sugar, salt, fat and additives. And when you consider their hiked up price, you may need to question what you're really paying for. On the other hand, whole oats are cheap, filling and packed full of fibre and protein. They last for ages and are a great option for those cooler mornings.
Let's start shopping wiser and stop falling for the tricks of the supermarket. Remember, if you buy it, you're more likely to eat it. So make your supermarket trolley a fortress against foods that should remain on the shelves.
It has never been easier to connect with someone on the other side of the world, yet it’s so easy to feel disconnected from the people closest to us. We have more tools than ever to simplify tasks and accomplish more things quickly, yet our to-do lists have never been longer. Time flies by, especially in today’s fast-paced world. Check out these tips to help you slow down - enjoy life and focus on the most important parts of your day.
Take the time to prioritize daily objectives. Then focus on the most important tasks to get done, we eliminate the hustle and stress of trying to accomplish everything at once.
Cut personal Internet use by half. Technology has become a major element in most of our lives. Social networking, email and web surfing can cause our minds to lose focus and wander through hundreds of topics, thoughts, and ideas.
Enjoy nature. Make time to take a 5 to 10 minute break to step outside and breathe in some fresh air. Disconnect from the rest of the world and concentrate on the beauty of nature.
Eat slower. A lot of us tend to speed through meals missing the chance to appreciate different textures and flavors. Start to chew foods slower and distinguish new tastes, aromas, and consistencies.
Connect with family and friends. We all try to make a considerable amount of time to spend with close friends and family. We discuss life events and exchange stories – but how often do we catch up while truly listening and connecting? Put away the cell phones and steer clear of noisy environments. Connect on a deeper level.
Make time for yourself. When did you last spend valuable time with yourself? Take a time to read a new book, watch a favorite movie, or cook a new recipe.
Give yourself more time. Some of us like to stick to a tight schedule and plan all our daily events. Next time you’re jotting down new tasks in your planner, factor in a few extra minutes when estimating how long things will take. This will help you not rush through daily tasks.
Take the scenic route. Next time you’re driving somewhere long distance – take the scenic route. Driving through open paddocks, mountains, or viewing a city skyline can be very relaxing.
Sit for a moment with your eyes closed when you start your computer. Even just pausing for a few moments can set the tone for the rest of your day. Take a few deep breaths before jumping into your day’s tasks.
Remember your goals and aspirations. Each morning when you wake up, take a few moments to think about your life goals and aspirations. Recall the milestones you have already made in your life, and your drive to achieve new ones. Try doing this for about five minutes before getting out of bed to start your day.
This is a great smoothie to whip when you are having one of those I need something sweet afternoons, this is my go to recipe when I feel like a chocolate fix but are wanting to be healthy, yes healthy food can be yummy to !!
Combine ... 1/2 cup of milk 1 banana 1 1/2 teaspoons of dutch cocoa powder 1 tablespoon of chai seeds 2 dates (to sweeten) around 1/2 cup of ice Blend until smooth! If you don't want to use Dutch cocoa powder simply use some raw cacao powder (to be extra healthy, you will find cacao powder at your local Organic Store). These quantities are for one serving -
Date paste is one of the healthiest and most economical sweeteners you can make at home. Plus it is so easy and quick to make.
Makes about 2 cups
INGREDIENTS 450g pitted dates 3/4 cup water 1 tsp pure vanilla extract 1/4 tsp Himalayan salt
INSTRUCTIONS
Pack your pitted dates real tight in a glass jar.
Pour the water over the dates, cover and let soak overnight.
After the dates have soaked, transfer the entire content of the jar, including the water, to the bowl of your thermomix or food processor.
Add vanilla extract and salt and process for 5 - 8 minutes or until really smooth and creamy.
Transfer back to the glass jar and place in the fridge where it will keep for about 3 months.
What foods can I use Date Paste in?
Any liquid sweetener (honey, agave nectar, maple syrup) in most recipes can be replaced with date paste. I have used date paste in pretty much everything.
How much date paste should I add to my recipes? If you are making baked goods I would replace the liquid sweetener (ie honey, maple syrup) with exactly the same amount of date syrup as it may alter the consistency if you change the quantity of wet ingredients. However for other recipes you might be able to experiment with the quantity a bit more. For smoothies and recipes where it’s easy to adjust the amounts I would just add the date paste to taste. The date paste is watered down with water so it may not be quite as sweet as other sweeteners, so you might need to add more if you want it a bit sweeter. Nutritional snapshot: Dates contain loads of vitamins and minerals such as calcium, iron and magnesium and are great for constipation and weight loss.
