Disorganised

The New Year induced desires to cull, toss and organise.  One of the jobs which I have to admit to starting but getting nowhere near finishing involves this recipe book:

Which unfortunately is crammed full of loose papers, and looks like this:

There are lots of newspaper cuttings and computer printouts, - all recipes that I thought at one time or another I would like to make.  Needless to say, with them all jammed in like this, I haven't made many of them.  I know there are some good recipes in there.   I think that I would find good recipes for family meal planning, and new vegetable recipes, if I could get this in working order.  It appears to be, however, one of those jobs that is started with enthusiasm, but ends in a muddle soon after.

Does anyone else have a recipe book that looks like this, or even better, does anyone have any good ideas on how to store random recipes to increase their chance of being cooked?

The Joy of Eggs

 Why Eggs are good:

1.  Eggs are a great source of protein.

Eggs are a complete sources of protein.  This means they contain all the essential amino acids we need from our diets.

2. Eggs keep you full
The protein and fat in eggs keep you satiated.  Unlike a breakfast of processed cereal or white bread which will leave you feeling hungry again in an hour or two.



Breakfast

 3. Eggs are relatively inexpensive
Compared to other complete protein foods such as meat and fish, eggs are quite inexpensive

4. Eggs don't make your cholesterol worse
Eggs got a lot of bad press in the 1960s when doctors linked high cholesterol with heart disease.  Not all cholesterol is bad, in fact cholesterol is an essential component of every cell membrane of your body.  High cholesterol problems are more likely to do with high sugar consumption, and lack of exercise.

5. Eggs can assist weight loss
This is related to eggs keeping you full.  Also, eggs are low GI, so they don't cause your blood sugar to spike.

6. Eggs contain Omega 3 Essential Fatty Acids (EFAs)
EFAs are essential for our health.  They are particularly important for brain, heart and immune health

One of my (happy) chooks!

Not all eggs are equal
This had been said many times before.  But factory farmed eggs are not only bad because of the living conditions of the hens that produce them, they are far inferior in their nutritional profile.  The egg from a hen that has been able to forage in daylight and eat grass has a much higher nutrient content, in particular the amount of omega 3 it contains.  Eat free range and/or organic eggs.

Sweet Potato Wedges

The unseasonal cold weather we've just had made me feel like warm, comforting foods.  To be honest, it made me feel like eating chips!  Luckily I was able to satisfy this craving with some delicious sweet potato wedges, in place of regular potato chips.  It felt good to be getting good nutrition from what is usually an unhealthy indulgence.

Sweet potato wedges

• Wash 2 sweet potatoes well, but don't peel them
• Cut them into wedges by cutting lengthways into quarters, and then into desired size
• Line a baking tin with baking paper, and brush lightly with olive oil
• Brush the wedges with olive oil and sprinkle with a mixture of ground coriander and salt
• Roast for about 25 minutes in a reasonable hot oven (190 - 200C), until tender and golden brown.

Yum!

Sweet potatoes are one of the richest source of beta-carotene - a precursor to Vitamin A.  Not only is Vitamin A  necessary for good eyesight, it is also necessary for a strong immune system and healthy skin.
Sweet potatoes also have a lot lower GI (Glycaemic Index), so are good for those trying to lose weight.

New Years' Promise

I'm still loving the feeling of it being a new year.  I can't help feeling there is a sort of 'fizziness' to this time of year.  The new year feels like a new start, and without being 'New Agey', it as though there is a fresh energy.  The end of a year, with all its busyness and commitments is exhausting.  It is always such a relief to get through the Christmas period and come out the other side in a brand new shiny year. 

Making a few resolutions has increased my feelings of excitement and promise.  I think perhaps that is what is exciting - the potential of what lies ahead.  There is the potential for changing lifestyle, shifting priorities, new learning and new patterns.

Of course, these feelings of promise and energy might  just be due to the fact that it's Summer and school holidays here, and we have been able to spend some lovely days in the sun!

Diamond Bay

Lionshead beach, Werribee Gorge

The humble Cabbage

OK, it's not the sexiest, or most fashionable of vegetables, but cabbage has a lot going for it.  It is part of the brassica family (which includes broccoli, cauliflower and brussel sprouts), and this group of vegetables receive a lot of attention for their liver cleansing abilities.  It's the high chlorine and sulphur content in cabbage which together exert a cleansing action.  You can spend a lot of money on liver cleansing packs from the chemist or health food shop, or you can regularly eat cabbage! Cabbage is beneficial for good intestinal flora, which means it's good for your digestion.  It also contains high amounts of Vitamin C. 

The only potential problem with cabbage is that it can be detrimental to people with thyroid problems, as brassica vegetables contain goitrogens, which depress thyroid function.  This is only an issue if you have low thyroid function, and eat cabbage several times a week.

As a child I really disliked coleslaw, but times have changed, and now I love it.  This Summer I have been craving it.  There are countless coleslaw recipes, but here are two I have made and enjoyed in this Year of the Vegetable.

A Basic Slaw
Mix together in a bowl:
1 small cabbage, or 1/2 a larger one, shredded finely
1/2 small red or white onion, sliced as thinly as possible
1 apple diced or grated

Make a vinaigrette by mixing together:
1 tablespoon white wine vinegar or apple cider vinegar
Salt
Freshly ground pepper
Then adding and mixing:
3 tablespoons olive oil

Pour the dressing over the cabbage mixture and mix well.  Sprinkle with parsley or coriander if desired.

I used savoy cabbage in this, which I think was the main reason it was so delicious.  You could also use normal green cabbage or purple cabbage, or a mixture.

Easy Asian coleslaw
1/4 savoy cabbage, shredded finely
1/4 purple cabbage, shredded finely
1 lebanese cucumber, halved lengthways, deseeded and sliced thinly
1 carrot , grated
Handful of mint shredded
Handful of coriander, shredded
1 tablespoon sesame seeds, toasted



Dressing:
1/4 cup grapeseed oil
1 tsp sesame oil
1 tablespoon soy sauce
2 tsp honey
2 tsp mirin
1/2 lemon or lime, juiced

Whisk together all the dressing ingredients.  Combine the vegetables and herbs.  Add the dressing and toss to combine.  Sprinkle on the sesame seeds.

Although the Asian coleslaw tastes good, I was surprised by how good the Basic 'Slaw tasted.  I have been putting off making it as I thought it was too plain.  Wrong.  The simplicity of it was delicious.

The Year of the Vegetable

Initially I thought that I wouldn't write a blog post about New Years resolutions - too cliche, too common, and it has all been said before.  But over one of many BBQ dinners with friends this Summer, an innocent comment led to me feeling inspired, and I have re-thought my attitude.   My friend made the simple comment that she wished she ate more vegetables.  It started me thinking.  The result is a new found respect and interest in new years resolutions and how they can help us live the life we want to live

The simple, but startling fact is that if we all ate more vegetables, the rates of many chronic illnesses would dramatically decrease.  The need for so many pharmaceutical medicines would decrease.  Digestive, reproductive, skin, joint, mental health and immune system problems would all decrease.  I'm not saying they would be cured or disappear, but the overall incidence in our society would decrease.  I can't help thinking that if there was a magic pill that could have the same effect, we would all go out and buy it!  Eating more vegies, however, is somehow not as an appealing option to many people.

Obviously eating more vegetables is not a new idea.  Mothers have been banging on about it for decades.  Somehow though the message is ignored.  I should say - I'm not a vegetarian.  I'm talking about eating more vegetables as well as being a meat eater. 

Personally, my new years resolution isn't about eating more vegetables, it's more specific.  It's about learning new ways of preparing vegetables.  I want to explore new recipes for salads, dips, stir fries, roasts, anything.  (Initially I thought maybe I would try a new recipe each week, but I think maybe each fortnight is more realistic).  It will be a challenge for me, as I often don't follow recipes, but make meals up as I go.  Currently my meals will contain a pile of steamed vegetables, or sliced raw veg in a basic salad.  I like, however, the idea of developing a vegetable repertoire.

So this isn't actually about needing to eat more vegetables, it's about learning new ways to prepare them.  It's about feeling inspired to start the year with a new energy to learn new things to improve my health.

Back tomorrow with some salad ideas.

Staying healthy this Holiday Season

'Tis the season to be jolly....fa..la..la..la..la'.  And the season to be stressed, tired, indulgent, and for some, miserable.  No matter whether you love or loathe this time of year, there is a good chance you will feel more stressed.  Everyone seems to be really busy, trying to do, buy and see too much.  The season of joy can all too often become the stressful season.  Tense neck and shoulders, sleeping problems, upset digestion, anger or irritability are all signs and symptoms of a body that is experiencing stress.  However, there are several things you can do to help your body and ensure you look forward to a fresh start in the New Year, feeling recharged, fit and healthy.:

·        Learn to say ‘No’.  It may not be good for your health to have a full social diary.  Even during this busy time of year. or perhaps, especially at this time of year, schedule time in for down-time.

·        Ensure you have at least  2 early nights to bed each week.  This means in bed by 10:30pm

·        Balance the festive food by making yourself a couple of dinners each week that are simple, and full of vegetables and salad.

·        During periods of over-indulgence, and busy stressful times our bodies require more nutrients.  At the very least consider taking a good B vitamin.  Magnesium is useful to aid the relaxation of tense muscles and help with fatigue and insomnia.  Vitamin C may also be beneficial as our bodies use up a lot of this vitamin when stressed.

·    The world of herbs gives us many remedies to support our nervous system and adrenal glands.  These include common herbs such as Chamomile, Lemon balm, St John's Wort and lavender, and lesser well known ones such as Withania, Skullcap and Rhodiola.

·     Be kind to your liver.  The liver works very hard not only when we drink alcohol, but also when we eat a lot of sugary and processed foods.  Having AFDs (alcohol free days) are very important for your liver's health.  There are other things you can do to encourage the health of this vital organ - lemon juice in warm water is a lovely wake up for the liver each morning, including bitter greens with an oil and lemon juice dressing most days is also very beneficial to the liver. If you are going to indulge, the herb St Mary's thistle is a naturopathic secret - it helps the liver process and detoxify alcohol!  It may be worth getting hold of some St Mary's in a capsule form if you are going to a few boozy christmas parties.

Often this time of year can be when we take stock, and prioritise - hence the popularity of making New Years resolutions.  Consider how important your health is in your life, and what you do on a daily basis to preserve and encouage it. 



Tea or coffee?

If you drink tea or coffee on a daily basis, do you know how much caffeine you consume?  The information below may help you work it out.

Image by tungphoto

A 250ml cup of instant coffee contains 80mg of caffeine.  An espresso contains 107mg.  A 250ml cup of tea contains 27mg of caffeine.  You may be surprised to learn that green and black tea are produced from the same plant - black tea is made from oxidised leaves, whereas green tea leaves are not oxidised at all.  The amount of caffeine in green tea is generally lower than in black tea.  The overall amount of caffeine in a cup of tea will depend, however, on how long you leave the tea to brew.

If you are not pregnant or breastfeeding, the general guidelines on caffeine consumption are quite high - up to 500 - 600mg a day.  I would argue that this is too high, and many people would experience symptoms of anxiety well below this limit.  A safer guideline is to stick to no more than 1 cup of coffee a day, or 2 - 3 cups of tea.  It is also important to have regular caffeine free days so that you are not creating a dependency.

It's important to remember that caffeine can have many unwanted side effects such as insomnia, nervousness, restlessness, irritability, digestive upset, fast heartbeat and muscle tremors.  Some people are more sensitive to caffeine than others.  If you're susceptible to the effects of caffeine, just small amounts - one cup of coffee or tea - may prompt unwanted effects, such as irritability and sleep problems.

If you feel that you need to reduce your coffee or tea intake, there are many wonderful herbal teas to try.  Choose a good quality organic loose leaf tea, make a pot, and enjoy the ritual and pause in the day that making a cup of health giving tea can bring.