Are you dreading the annual ritual of the kids collecting candy, then having to argue with them about how much they can have and how to avoid those dreaded sugar highs (and future dental bills)? Here are some fun Halloween treats that the kids will love, and which won’t send shivers up your spine. For […]
The post Vegan Halloween Treats That Are So Good, It’s Scary appeared first on VegKitchen.
Commonly used and well-loved as a vegetable in Asian cuisines, edamame, or fresh green soybeans come in fuzzy green pods containing two of these bright green beauties. Read on to get to know more about them, learn how to cook them, and explore some easy and tasty edamame recipes. If you haven’t prepared them at […]
The post How to Cook and Use Edamame, with 6 Tasty Recipes appeared first on VegKitchen.
If you’ve been on a hunt for homemade healthy treats, chances are you’ve come across almond flour recipes quite a few times.
Have you ever tried any of those recipes? If yes, then you’ve probably noticed that almond flour recipes yield tender and fluffy baked goods that easily rival conventional ones.
But what exactly is almond flour? Can you use it just like you would use regular wheat flour? And, if you’re not familiar with almond flour recipes, what can you make using almond flour?
I’ll cover all these questions in this article. And I’ll share my favorite almond flour recipes. Plus, you’ll discover why it’s not a good idea to overdo almond flour.
It’s not a type of milled flour: almond flour simply consists of almonds that have been finely ground into a powder.
The almonds are usually blanched first and the skins removed. This is why almond flour is typically very soft and fine with a uniformly bright color.
It depends on what kind of recipe we’re talking about.
You see, almond meal is a coarser version of almond flour and usually still contains the almonds’ skins. This makes the end product denser.
Since almond meal is heavier, you’ll want to use it in recipes that call for less than 1/2 cup of almond flour.
For instance, almond meal works better when:
On the other hand, since almond flour is very light, it gives a yummy texture to:
Note: Almond flour recipes that call for quite a large amount of wet ingredients may require adding in a starch or coconut flour.
I don’t buy almond flour because:
i. The fats in the flour will probably be oxidized by the time I get the bag. Who knows how long it’s been sitting on the shelves at the grocery store?
You see, the hard-outer shell and skin of the almond protect its delicate fats and vitamin E from heat, light, and oxygen. Stripping the almond of its protective coating and grounding it into flour makes these nutrients more vulnerable to oxidative damage.
ii. It’s SO easy to make. And you can easily make some almond flour only when you feel like trying almond flour recipes.
iii. Almond flour recipes typically call for a large amount of flour. Since almond flour is very expensive here, these recipes aren’t very budget-friendly.
So, before you go out and buy almond flour, why not check out the video below next time you feel like trying almond flour recipes?
Almonds often get a bad rap because people still believe that eating fat ‘makes you fat!’
But the truth is that almonds won’t make you gain weight unless:
• You’re intolerant or allergic to almonds.
• You have an autoimmune disease and almonds are one of the foods that trigger your immune system.
• You’re eating ‘shovels’ of almonds on a regular basis (that’s quite easy to do considering that almond flour recipes call for a lot of almonds).
Well, let’s see what’s in 1 cup (143g) of whole almonds:
• Calories: 828kcal
• Fat: 71.40g (including 17.63g and 45.118g of polyunsaturated and monounsaturated fats respectively)
• Carbohydrate: 30.82g
• Protein: 30.24g*
• Fiber: 17.9g
• Potassium: 1,048mg
• Calcium: 385mg
• Iron: 5.31mg
• Zinc: 4.46mg
• Vitamin E: 36.65mg
• Riboflavin: 1.627mg
• Niacin: 5.174mg
• Folate: 63µg
*Note: Some people will tell you that almonds are rich in protein. But what they fail to consider is that the protein in almonds (and all plants) is not easy to digest. Hence, the body won’t be able to use all of that protein.
Yes, almonds are high in oxalates and phytates. (Oxalates and phytates are anti-nutrients found in nuts, seeds, grains, and many veggies.)
And yes, these anti-nutrients can bind with minerals thus making it harder for the body to use these minerals.
However, these are concentrated in the almond’s skin which is typically removed before grounding the almonds into flour.
What if you make your own flour?
You could soak your almonds overnight and then remove the skin. This way you’ll get rid of some of the oxalates and phytates.
Some say that almond flour recipes can skew perception about quantity.
But this shouldn’t come as a surprise. I mean, you barely need to chew almond flour. And any kind of pre-chewed food (be it other types of flours or smoothies) will definitely skew the body’s ability to assess how many calories you are ingesting.
Moreover, like most baked goods, almond flour recipes are delicious. And when something tastes good, your body will produce more dopamine. In some people, this can translate in wanting to eat more.
What you can do about it: Keep almond recipes as treats to enjoy when you are not ravenous. And be present whenever you’re eating (i.e. just eat; don’t watch TV, listen to music, read, or work while eating).
The reason is simple: almond flour is very rich in polyunsaturated fatty acids (PUFAs).
Eating one or two almond flour cookies, once in a while, won’t hurt (unless you can’t tolerate almonds). But if you overdo PUFAs, this could increase inflammation in your body.
Final thoughts before I give a snapshot of my favorite almond flour recipes: almonds (about 7) make great snacks but almond flour recipes should be kept as treats to be consumed occasionally.
Almond flour recipes that feature mashed bananas, lemon juice, and chocolate chips have got to be the best! Don’t you think?
The post 24 Almond Flour Recipes That’ll Make You Glad You Ditched Wheat appeared first on Bembu.
Here are a dozen tasty and healthy vegan farro recipes. This nutty, hearty grain has joined other recently revived ancient grains like quinoa, einkorn, kañiwa, and teff in the modern kitchen. Filled with fiber and high in iron, you’ll want swap it in for rice and barley in all kinds of dishes. Make sure to see our […]
The post 12 Tasty, Healthy Vegan Farro Recipes appeared first on VegKitchen.
Before we start blasting it, let’s get one thing straight – every healthy person has stomach fat. Anyone who doesn’t have it would not be considered medically healthy at all. Problems arise when you have too much of it, and can occur depending on the type of fat you have in that mid-section. The bad news is, stomach fat is one of the most difficult areas to shed those unwanted centimeters… but not impossible. Check out these exercises for stomach fat that will help you tone and flatten your core!
It’s important to get your head around the ins and outs of stomach fat in order to shed it. The belly is one of those problem areas that can be extremely difficult to tone and trim, and sit-ups alone won’t cure that! The reality is, sit-ups on their own or ‘miracle diets’ just don’t work – especially not in the long-term.
If you’ve read many of my articles, I’ll be sounding like a broken record by now, but it’s important to drill in again that a holistic approach to health, and an overall lifestyle change, is essential when trying to achieve a healthy physique and maintain it. It involves a number of essential changes, but it’s not as scary as it sounds. In fact, most of it comes down to good old-fashioned commonsense, with a little bit of knowledge around nutrition and muscles thrown in there. Don’t worry though – I’m going to guide you through all that. But first, let’s look at why the belly is one of those areas prone to stubborn fat storage…
There are two layers of fat in the body – some is right under your skin, called ‘subcutaneous’ fat, and some is around the heart, lungs, liver and other organs. That deeper fat is called ‘visceral’ fat, and can become the bigger problem. While you do need visceral fat to cushion your organs, too much of it can cause high blood pressure, type 2 diabetes, heart disease, and certain cancers. When too much fat builds up in the body, it starts getting stored in unusual places, and the stomach is one of those go-to areas. Too much visceral fat is more harmful than subcutaneous fat, but the good news is, it is also easier to lose than subcutaneous fat. The Doctors explain it pretty well…
Exercise is not everything… In fact, it’s not even most things. Nutrition has to be a major player in toning the body and trimming fat. While no one exercise, type of food or ‘trick’ diet is going to magically blast away that stubborn stomach fat, it is still a much simpler concept and process than you probably realize. It comes down to reducing your overall body fat percentage, because the belly is generally the last, or one of the last, places that stored energy (fat) will be used by the body when you’re losing weight. And again, this is where that overall healthy approach, or lifestyle change, comes into play. The good news there is that you can do that naturally, without starving yourself, working out to the point of physical exhaustion, or buying expensive ‘fat blasting’ exercise equipment.
Nutrition plays a key role because the amount of calories you consume, and, more importantly, the types of calories you consume, relate directly to fat storage in the body. We’ve written a number of in-depth articles around this topic that can help you understand the bigger picture and how to eat sensibly. This one takes you through what not to do (and you will find some things in here that you probably have done!), and here you will find how to reduce your calorie intake without feeling hungry or becoming obsessed with food.
Sit-ups are back in fashion! The vintage core exercise of crunching is definitely beneficial, and if you do them every day or every second day, then some of those ab muscles will be hard as a rock! However, they are certainly not the only exercise for toning the belly, and unfortunately they don’t target those important lower abdominal muscles (where all the belly fat tends to hang!), so you need to add some other exercises to your stomach fat blasting routine as well. Even so, none of it involves over-priced equipment and all of it can be done at home. The only thing we’d suggest you get is an exercise ball. However, again, that’s not essential – all of these exercises can be achieved without one!
The key to any weight loss, including the stomach area, is variety. It’s important to cover all the essentials in health and fitness – cardio, strength, stretching and relaxation (as well as nutrition, which we’ve already covered). Without an overall level of fitness and movement, those abdominal exercises will make your core stronger, but they won’t get rid of all the fat! You need to be exercising every day.
That doesn’t mean a strenuous high intensity workout and these core exercises every day. What it does mean is humans should be active every day. That could be achieved by a brisk 30-minute walk on days you’re not working out at the gym. It could mean walking to and from work every day. As long as your heart rate is increased every day, then that is your base for your fitness routine. You can then add to that three or four days of strength training in some form or another, which can include our abdominal exercises.
Yoga or Pilates are also fantastic for strengthening and flattening the stomach, but go for a vinyasa flow or power yoga class if that is your aim. Anything else you enjoy – whether it be swimming, team sport, cycling, surfing or running – can also be added to the mix. Just make sure you are getting a mix!
The post Blast That Stomach Fat With These 5 Powerful Exercises! appeared first on Bembu.
Breakfast smoothies can either set you off for a great day or make you crash at 10am. Especially if you’re buying commercial ones.
And that’s a shame because breakfast smoothies are so easy to make. Plus, making them yourself is very cost-effective.
The only issues with homemade breakfast smoothies is that you:
i. Need to find a recipe
ii. Check the ingredients to ensure they’re healthy
iii. Play with the ingredient quantities so that your blood sugar levels don’t go on a roller-coaster
That’s kind of a daunting list, right? Well, it doesn’t have to be: in this article, you’ll find a list of 21 different breakfast smoothies. I’ve already reviewed the ingredients and suggested modifications and ‘blood sugar control tips’ where necessary.
Bon appétit!
Yes, you can. Just like people can eat donuts every morning. But this doesn’t mean it’s a healthy thing to do.
Why? Well, because your blender will be doing all the ‘chewing’ for you. In other words, since the initial step of digestion (chewing) is bypassed, smoothies can increase current digestive issues.
Many people do lose weight when they consume green breakfast smoothies but that’s often because that smoothie is replacing some kind of processed food.
I usually advise my patients who just love breakfast smoothies to stick with 2 to 3 smoothies per week. And to have a few ounces of protein just before taking their smoothie. This way they get to chew a bit. For instance, they could have 1-2oz of liver sautéed in ghee, some stir-fried chicken, or leftover meat.
This depends on the ingredients you use. If the recipe calls for: syrup, low fat milks, artificial sweetener, ice-cream, artificial ingredients then it’s obviously not a good choice.
Moreover, many recipes out there pack way too much fruit. Since the fruits are blended, the sugar in those fruits will be rapidly absorbed in your bloodstream. This can cause a hormonal mayhem and insulin resistance.
• Stick with 1 to 1 ½ fruit per serving.
• Add in some leafy greens. Don’t worry; this won’t be a “pinch your nose to scarf it down” experience. You won’t actually taste the greens. I’ve included a few examples in this article plus there’s also a ‘green smoothie’ section.
• Avoid adding sweeteners if you’ll be adding fruits to your smoothie. And use unsweetened liquids (water, pure coconut water, coconut milk) instead of juices.
• Add some form of healthy fat such as avocado (don’t use too much or you’ll end up with guacamole), coconut oil, coconut flakes, or nuts, seeds and their butters if you can tolerate them.
• Have some protein with your smoothie – either add some collagen, gelatin, or accompany your smoothie with some lean meat or an egg.
Now, let’s have a look at those breakfast smoothies!
If you’re a huge fan of apples, then this recipe is right up your alley! To give this smoothie an authentic pie taste, I love pairing it with my home-made cinnamon graham crackers.
Why bake my own crackers? Simple: most commercial crackers contain wheat plus loads of nasty chemical stuff.
These crackers are super easy to make. Check out the recipe below to see how I bake mine.
As ingredients you’ll need:
o Almond flour (1 – ⅛ cup)
o Baking soda (⅛ teaspoon)
o Apple cider vinegar (¾ teaspoon)
o Ground cinnamon (½ teaspoon)
o Egg (½ large)
o Coconut oil (1 tablespoon)
o Honey (½ tablespoon)
o Unrefined sea salt (¼ teaspoon)
Directions
1. In a medium bowl, whisk together the almond flour, baking soda, ground cinnamon, and sea salt.
2. Throw in the apple cider vinegar, egg, coconut oil, and honey. Stir until everything is well combined.
3. Cover your bowl and refrigerate your dough for about 30 minutes.
4. Preheat your oven to 325F and line a cookie sheet with parchment paper.
5. Transfer your dough to the parchment paper and top it with another parchment paper.
6. Use a rolling pin to roll your chilled dough to about ⅛ and ¼ inch.
7. Use a knife to cut your dough into 2.5-inch squares and transfer them to a prepared sheet.
8. Bake for about 12-15 minutes until you obtain golden brown crackers.
9. Let the crackers cool on the pan for about 5 minutes before transferring them to a wire rack to cool completely.
Suggested modifications:
• Add a handful of leafy greens to your blender – baby spinach tastes great in this smoothie.
• A spoonful of peanut butter or almond butter is a great add-on in this smoothie.
• Ran out of allspice? No worries. Sub it with some pumpkin pie spice.
• If your apple is small, use 2 to get the right consistency.
• ‘Pink Lady’ apples work best in this recipe.
• Don’t like cooking things in the microwave? Just cook your smoothie in a pan.
Looking for breakfast smoothies that are loaded with antioxidants? Then, this blueberry smoothie is exactly what you need! Fresh lemon zest, coconut milk, and cinnamon give it such a satisfying flavor that you’ll come for more.
Suggested modification:
• Add a handful of leafy greens to your blender – baby bok choy gives a nice kick to this morning drink. Or you can stick with spinach.
Is key lime one of your all-time favorites? Then, you’ll definitely want to add this recipe your list of breakfast smoothies. There’s such a great combo of flavors in this pie smoothie!
Coconut cream, avocado, and banana fuse together to give you an extra creamy smoothie. And cinnamon, vanilla extract, ginger root, and steamed greens join the party, leaving you completely blown away.
The post Kick Start Your Day With These 21 Nutrient-Dense Breakfast Smoothies appeared first on Bembu.
If you keep up with food trends, you’ve likely heard about farro, one of several ancient grains that have made a comeback in recent years. Farro takes its place among grains like quinoa, einkorn, kañiwa, teff, and others that have been around for millennia, and which have become more widely available in the general marketplace. […]
The post How to Cook Farro, the Hearty & Healthy Ancient Grain appeared first on VegKitchen.
Why bother try any of these healthy pizza recipes? It’s waaaaaayyyy easier to order a pizza and eat it within 15 minutes! (Plus, the clean-up would be SO much easier!)
If you’re thinking this, I totally get you.
But you should really consider these healthy pizza recipes next time you have a craving for pizza. Because you only have one body. And doesn’t it make sense to give your body some love by nourishing it with nutrients that will help preserve it?
I mean, commercial pizzas bring nothing to the body. The stuff is laden with inflammatory seed oils, processed meats, wheat, sugar, and many food additives that can spell trouble for your immune system, heart, brain, hormonal balance, gut flora, and so on.
‘But… I also like tasty food!’
And who doesn’t? But guess what? Healthy foods can be del-i-cious if you know how to prep them right.
Still skeptical? Then, check out the following impressive healthy pizza recipes. They’ll definitely knock your socks off.
Among all the healthy pizza recipes that you’ll find online, this one is definitely a keeper.
Why?
Well, this pizza crust contains only 3 simple ingredients! Plus, you don’t an oven to bake it.
Less than 10 minutes in a pan and it’s ready to be loaded with your favorite toppings. How awesome is that?
My only beef with this recipe is that it lists baking powder in the ingredient list.
The issue with baking powder is that it contains corn starch which, even in tiny amounts, can cause issues for people with autoimmune conditions. Plus, many brands contain aluminum which can worsen autoimmune flares.
Suggested modifications:
For this paste, you will need:
Been dreaming of pizzas topped with tomato sauce and mozzarella cheese lately? Thanks to this ready-in-less-than-30-minutes pizza crust, you can now enjoy pizza once again without feeling guilty!
Suggested modifications:
This 3-flour pizza crust is, hands down, one of the best healthy pizza recipes you could bite in. Top it with what your heart desires and it’ll taste exactly like a thin, crispy, full of flavor pizza!
Suggested modifications:
Tip: If your dough becomes so sticky that you can’t roll it out, gradually add some more coconut flour until you obtain a workable dough.
The post 14 Healthy Pizza Recipes That Totally Beat Traditional Ones appeared first on Bembu.
A gorgeous fall themed salad with an epic name but a relatively simple procedure. Roasting fennel lightly caramelizes and brings out the delicate licorice flavor. The crunch of roasted hazelnuts and chewy tang of dried cranberries makes this an ideal salad for winter holidays, but don’t wait for Black Friday: make this lovely dish any […]
The post Roasted Fennel & Hazelnut Salad appeared first on VegKitchen.