3 Kiwi fruit a day could keep the doctor away !

Food for Thought:-

Are you better off eating a kiwifruit than chewing a vitamin C tablet ?

You are better off eating a kiwifruit than chewing a vitamin C tablet, suggests new research from the University of Otago.

In a study recently published in the American Journal of Clinical Nutrition, the highest ranking journal for human nutrition research, New Zealand researchers discover that a natural fruit source of vitamin C – kiwifruit – is better absorbed than a vitamin C supplement.

Lead researcher Associate Professor Margreet Vissers says that humans require a certain level of vitamin C in all body tissues and organs to be healthy. However, like some other mammals (guinea pigs for example), we can’t make vitamin C so we need to get it from our food. A lot of people use vitamin C supplements as back up.

Professor Vissers’ study involved testing the uptake of vitamin C in deficient mice over a month. Mice were fed either kiwifruit or an equivalent amount of pure vitamin C. Results shows that mice fed kiwifruit absorbed vitamin C much more efficiently than those given the supplement. The vitamin C also stayed in their bodies for longer. An equivalent human study is now underway.

Health tip: 

Instead of eating vitamin C foods once a day, spread your fruit snacks throughout the day so that your body is getting a steady supply of this essential vitamin.

Three kiwifruit a day could keep the doctor away!

Chia Seed Pudding - Choco dream

These are super yummy, quick to make and so nourishing for you at the same time.
Make in a jar or bowl the night before and have it for breakfast or a snack the next day. I love to have this as an afternoon snack, so good to have on hand in the fridge to grab if you are short of time. Also can be made on the day, allow it to sit for about 30 mins before serving.

Choco dream breakfast Pudding
1 tablespoon chia seeds
3 tablespoon Almond milk (or any other milk)
½ teaspoon Cacao powder, or good quality cocoa powder
2 teaspoon greek yoghurt (optional)
Drizzle of honey or maple syrup to taste

Place in a jar and mix well, set aside in the fridge for 30 mins or overnight, serve with sliced banana and any fruit of your choice.

Serves 1

Tips:
Use the above recipe as a guide line, you can use:
any liquid – coconut water or cream, nut milks, water, juice etc
sweeteners – maple syrup, honey, dried fruit etc
swap out the cacao and use cinnamon, vanilla, nutmeg etc
add nut butters

A quick guide to eating nuts

During the low-fat craze of the late 80s and early 90s, nuts were villainized in popular culture as being a cause of obesity and heart disease. 

Nuts are high in calories which is a big reason a lot of people fear them, but guess what? Counting calories is no longer effective. We now know that it’s all about quality over quantity and the calories in nuts come from high-quality fat that is crucial for all organs to function properly, especially the brain. If you want to maintain sharp focus on energy, eat your nuts. 

Nuts are nutritional powerhouses that offer tons of incredible health benefits. Unless you have a nut allergy, there’s no reason to not enjoy them as part of a balanced diet! 

Ready to learn how to maximise your health through conscious, delicious nut choices? What will it be, raw, roasted, or soaked? In pesto, a sweet spread, or straight up? Read on to learn about our favourite nuts and how you can enjoy them.   

Almonds. Almonds are one of the most popular healthy snacks around the IIN office, and for good reason. Studies have proven that they lower LDL cholesterol (the bad kind) and protect heart health.

They’re also high in magnesium, which improves digestion and circulation. Almonds are a true superfood – the benefits discussed here are just the tip of the iceberg. 

Our favourite way to enjoy almonds is in the form of creamy, rich almond milk. To make your own, simply soak your almonds in filtered water on the countertop overnight, discard the soaking water, and blend with fresh water. Pass mixture through a nut milk bag and enjoy. 

Brazil Nuts. These creamy nuts were feared for a long time because of their super-high fat content (even higher than most nuts). Now they’re regarded as one of the healthiest nuts for just that reason. 

As we move away from the age of modern nutrition and the low-fat craze, people acknowledge the truth that fat is crucial for optimal health and that sugar-filled, low-fat products are the most detrimental things you can put in your body. 

We love raw Brazil nuts paired with blueberries – the combination is delicious and boasts tons of heart-healthy fats and antioxidants. 

Cashews. Cashews are a popular choice for their delicious flavour and creamy texture. Something special about cashews is that they boast an incredibly high level of copper, a mineral essential for brain, heart, liver, kidney, and muscular function. 

We love adding cashews to vegetable stir-fries seasoned with tamari and chilli sauce. The combination of Asian flavours and rich, nutty cashews is incredible. 

Hazelnuts. Hazelnuts contain very high folate levels, great for reducing the risk of depression and heart disease. They also provide a lot of fibre, great for digestion.

You might automatically associate hazelnuts with a certain iconic chocolate-hazelnut spread, and if so, I have good news for you: There’s a healthy version! Simply throw hazelnuts, raw cocao powder, vanilla, pure maple syrup, coconut oil, a little salt, and your favourite non-dairy milk into a high-speed blender or food processor, whirl away until creamy, and enjoy! 

Macadamia Nuts. Very popular in Australia, macadamia nuts are full of minerals and healthy fats. They have a natural, mild, sweet flavour and make a wonderfully-rich, brain-boosting milk. 

Rich in vitamin B-complex, macadamias greatly support the adrenals and nervous system, counteracting the effects of stress and anxiety. Try using macadamia milk in your next homemade latte and enjoy the slighty-sweet creaminess. 

Pistachios. Pistachios are an amazing source of plant-based protein, great for stabilising blood sugar and reducing the risk of adult onset diabetes, also known as type 2 diabetes. They also support skin health and rid the body of harmful free radicals. 

Make a delicious pistachio pesto by blending a few leaves of kale with pistachios, basil, olive oil, salt, and pepper. Use as a sauce on vegetables or toss with your favourite pasta or pasta substitute, like zucchini noodles.

Walnuts. A secret about walnuts is that you want to eat the skin – it contains 90% of the phenols, known to prevent cancer with its rich amount of antioxidants. 

Use walnuts as a gluten-free crust for fish or chicken. Simply coat your protein in ground walnuts, bake or sear in olive oil, and sprinkle with salt and your favourite herbs. Enjoy!


Useful Tips
There are so many health benefits in all the nuts available to us, and so many ways to enjoy them. So what’s the healthiest prep method for nuts?

Raw, soaked, or dry-roasted are the healthiest ways to prepare nuts.

When you know where your nuts come from, how they’re prepared, and the specific benefits different types boast, you’ll be able to make educated decisions to fuel your unique body.


Beware: Nuts can easily become rancid and mouldy, leading to excess candida in the body and all the challenges that go along with that.


It’s best to store them in the freezer to keep them fresh. Roasting them in oil also makes them go rancid more quickly, and obviously, adding any unhealthy or trans fat in the preparation process turns them from superfood to bad guy.


Please note: Nuts contain phytic acid, which removes important minerals from the body and inhibits digestion. Not cool. The good news? Simply soak your nuts for 8-12 hours and it’s gone.


What’s your favourite way to enjoy nuts? Did you learn something new in this article? Share in the comments below – we can’t wait to hear from you. Get social! Share this with your friends on Facebook and Twitter




Source: Joshua Rosenthal, Founder, Director, and Primary Teacher of the Institute for Integrative Nutrition shares his wisdom about creating a healthy and happy life that helps transform the world.

Vitality truffles – Choco dream

Vitality truffles – Choco dream

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.

Banana Choc smoothie - surely too good to be nourishing !

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  -

Hummus

This is the best homemade hummus ever ! Making my own hummus has been a bit hit and miss until our awesome foodie friends came to the rescue, not only did they bring and cook a super yummy dinner, they showed me how to make their hummus ! Yum !!  we will now be feasting on hummus.  Once you have a basic recipe it is so easy to mix it up a bit by adding roast pumpkin, kumera or eggplant etc (just cook a bit extra when cooking dinner). 

Ingredients 

300g chickpeas (cooked)

2 cloves garlic

Lemon juice from 1-2 lemons 1/2 cup approx 

2 tablespoon tahini 

1 teaspoon salt

Pepper to taste (three grinds) 

80 ml olive oil 

1 teaspoon cumin ground 

1/4 cup water approx. to get the right texture

Method 

Blitz the garlic first, then add all the remaining ingredients except water, blend till smooth, add water if required (I added 40 water)

Check taste and add more lemon juice, salt or cumin if required (I didn't add anything extra) 

Enjoy !! 

Nourish Snapshot

Hummus as a whole contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. It also has iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can promote good quality sleep and uplift one’s mood.

Hummus is packed with nutrients that can contribute to a healthy lifestyle. Include this in your diet by using it as a:

• spread on sandwiches and wraps
• dressing to your salad or pasta
• dip for raw vegetables
• side dish for main courses