5 Natural Sweeteners That Are Good for Your Health

We all have a sweet tooth, but consuming excessive amounts of refined sugar can have detrimental effects on our health. Fortunately, there are several natural alternatives available that not only satisfy our cravings but also provide additional health benefits. In this blog post, we will explore five natural sweeteners that are not only delicious but also good for your overall well-being.

Raw Honey: Raw honey is a sweet and flavourful liquid produced by bees from the nectar of flowers. Unlike processed honey, raw honey is unfiltered and unpasteurized, which means it retains its natural enzymes, antioxidants, and trace minerals. It has antimicrobial properties and can help soothe a sore throat, support digestive health, and provide a natural energy boost. However, it’s important to consume honey in moderation due to its high fructose content.

Maple Syrup: Maple syrup is a popular natural sweetener derived from the sap of maple trees. It contains essential minerals like manganese and zinc, as well as antioxidants that can help reduce inflammation in the body. Maple syrup also has a lower glycaemic index than regular sugar, meaning it causes a slower rise in blood sugar levels. Its distinct flavour makes it a delightful addition to pancakes, waffles, and baked goods.

Stevia: Stevia is a zero-calorie sweetener extracted from the leaves of the stevia plant. It is an excellent choice for individuals watching their sugar intake or managing diabetes since it doesn’t raise blood sugar levels. Stevia is incredibly sweet, so only a small amount is needed to achieve the desired sweetness. It is available in powdered or liquid form and can be used in beverages, desserts, and even homemade sauces.

Coconut Sugar: Coconut sugar, also known as coconut palm sugar, is derived from the sap of coconut palm trees. It has a rich flavour like brown sugar, making it a fantastic alternative in baking recipes. Coconut sugar contains nutrients such as potassium, iron, zinc, and B vitamins, along with inulin, a type of fibre that supports gut health. However, it’s still important to use coconut sugar in moderation as it contains calories and fructose.

Date Paste: Date paste is made by blending dates with water until smooth, creating a thick, sweet paste. Dates are a natural source of fiber, potassium, and antioxidants. This sweetener works well in baking recipes, smoothies, and raw desserts. Since dates are high in natural sugars, it’s advisable to use date paste sparingly and balance it with other ingredients to maintain a healthy intake of sugars.

Conclusion: Reducing our consumption of refined sugar is a step towards a healthier lifestyle. Incorporating these natural sweeteners into our diets provides a better alternative to satisfy our sweet cravings while also offering additional health benefits. From the rich flavours of raw honey and maple syrup to the zero-calorie sweetness of stevia, there are plenty of options to choose from. Experiment with these natural sweeteners and enjoy the journey of discovering healthier and delicious ways to indulge your sweet tooth. Remember, moderation is key to maintaining a well-balanced diet.

Dahi Sev Puri Recipe

Dahi Batata sev Puri is a popular Indian street food where puri (golgappa) is topped with various chutneys, masalas, boiled potatoes, fine sev, and yogurt. Make this Indian chaat using this simple

Ingredients

250 grams chilled plain yogurt

100 grams finely chopped boiled potatoes

80grams boiled whole green moong

80grams boiled black chickpeas

0.5 teaspoon salt

10-12 golgappa puri (pani puri)

0.5 tsp chaat masala

80 grams nylon sev

0.5 tsp roasted cumin powder

0.25 tsp red chili powder

50 grams coriander chutney

60 grams sweet tamarind chutney

2 tablespoons chopped fresh coriander

Instructions:

Prepare The Yogurt

Place the yogurt in medium bowl. Add in the salt, chaat masala, cumin powder, and red chili powder and mix well.

Assemble The Dahi Puri:

Place 10-12 golgappa on a small serving plate.

make a small hole in each golgappa.

Fill the golgappa with sev, boiled potatoes, cooked black gram, and cooked whole moong.

Pour the yogurt mixture all over the golgappas

Drizzle the coriander and tamarind chutney all over the golaappas.

Finally sprinkle fresh cilantro and Serve immediately.

Roasted Chickpea & Tortilla chips Salad

Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.

A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.

Adding a rainbow salad salad to your diet help to decreases inflammation in prevent cancer. Keeps our immune system strong and our skin healthy, as well as good vision.• Keeps our bones, teeth and nails strong and also prevents blood clots.

Tortilla chips adds a crunch to the sald and thry are low in fat.

Ingredients

1 can of chickpeas

Half bag of Tortilla chips

1 tsp red chilli

Cilantro

1 tsp oinion powder

1 tsp garlic powder

1 tsp cumin powder

1 tsp salt

2 tbs lemon juice

2 tbs olive oil

Romaine lettuce

Red cabbage,

Tomatos

Sweetcorn

Avocado

Method

Drain the can of chickpeas, wash and dry them. Then place thr chikpeas in a large mixing bowl.

In a small bowl add all the spices, lemon juice and olive oil and mix together to make a smooth paste.

Preheat the oven to 400°F (200°C).

Add the spice paste to the chickpea bowl and mix well. Place the coated chickpeas in to a baking tray and roast in thr oven.

How to make the dressing:

In a blender add 1 chopped shallot, bunch of cilantro, pinch of salt, black pepper, 2 minced garlic cloves, half a lemon jucice and olive oil. Blitz till smooth and pour into a serving cup.

In a serving bowl place Romaine lettuce, red cabbage, tomatoes, sweetcorn, avocado, cilantro. Then add in the roasted chickpeas and strips of tortillas chips.

Drizzle the the dressing and mix well and serve.

Focaccia Bread with Garlic & Herbs

Ingredients

120mls extra virgin oil

3 garlic cloves

2 tbs fresh chopped thyme

2 tbs fresh chopped rosemary

1 tsp salt and black pepper

1 cups warm water

1 packet of dry yeast

1tsp maple syrup

2 cups flour

Method

How to make the dough:

In a medium pan add in the thr olive oil, rosemary, thyme, crushed garlic and black pepper. Cook till aromatic, but before the garlic turns brown.

Now in a large mixing bowl add water, maple syrup and yeast, mix it well and let if sut for few minutes.

Now in the large mixing bowl add in 1 cup of flour and 1/4 cup if the gatlic-olive mixture. Mix it together and leave for 5 minutes.

Now stir in the test of the flour and salt, once the dough comes together, place thr dough to a board abd knead till becomes smooth.

Please thr dougb in a oiled bowl and cover it with a damp cloth for 75 minutes, to allow the dough to rise.

How to bake the bread:

Preheat the over to 450 degrees fahrenheit.

Grease a 9 inch by 13 inch rimmed baking sheet with oil.

Transfer thr dough to thr baking sheet and placing it the pan. Now using your fingers dimple the dough, follow it by drizzling 3 tbs of the garlic – olive oil mixture. Leave the dough for 15 minutes, to allow it to rise

Place the dough in the preheated over ans bale for 20 minutes till golden brown.

Transfer thr focaccia bread in a wire rack to cool down.

Fermented Food

Let’s talk about Fermented Foods.

What is Fermented Food?

Fermented foods undergone controlled microbial growth and fermentation. Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components (e.g. sugars such as glucose) into other products (e.g. organic acids, gases or alcohol). This gives fermented foods their unique and desirable taste, aroma, texture and appearance.

Vegetarian & Vegan friendly fermented foods

👉 Sauerkraut.

👉 Plain Yogurt.

👉 Dry Curd Cottage Cheese or Farmer’s Cheese, or fermented cottage cheese.

👉 Certain aged cheeses (check label for live and active cultures)

👉 Kimchi.

👉 Pickled vegetables – cucumbers, carrots, radishes, green beans, cauliflower,

👉 Kombucha.

👉 Water kefir.

👉 Tempeh.

👉 Sourdough bread.

👉 Miso.

👉 Mangos.

👉 Apples.

👉 Blueberries.

👉 Strawberries.

👉 Raspberries.

👉 Blackberries.

👉 Peaches.

👉 Fortified dairy alternatives

👉 Supplements

Health benefits:

💪🏽 Improved Gut Health: Fermented foods contain probiotics, which are beneficial b bacteria that help improve the balance of good bacteria in the gut. This can help improve digestive health and boost immunity.

💪🏽 Better Absorption of Nutrients: Fermented foods are often easier to digest, which can help improve the absorption of essential vitamins and minerals from food.

💪🏽 Boosted Immune System: Probiotics can help strengthen the immune system and reduce the risk of illness.

💪🏽 Reduced Inflammation: Some fermented foods contain anti-inflammatory properties, which can help reduce inflammation in the body and protect against chronic diseases.

💪🏽 Improved Mental Health: Probiotics have been linked to improved mood and cognitive function, making fermented foods a great option for those looking to maintain good mental health.

💪🏽 Increased Antioxidant Content: Fermented foods often contain higher levels of antioxidants, which help protect the body from harmful free radicals and oxidative stress.

💪🏽 Better Weight Management: Some fermented foods have been linked to improved weight management, including increased feelings of fullness and reduced calorie intake.

💪🏽 Reduced Risk of Certain Diseases: Fermented foods have been linked to a reduced risk of certain diseases, including heart disease, type 2 diabetes, and certain types of cancer.

Spicy Roasted Chickpeas

Roasted Spiced Chickpeas are so simple to make and full of taste. They make an excellent snack.

Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.

A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.

Ingredients

Serves 1

1 Chickpea can, drained and rinsed.

1 tablespoon olive oil

1 teaspoon ground cumin

1 teaspoon turmeric powder

1 teaspoon chilli powder

1 teaspoon salt

1 teaspoon coriander powder

Method

Preheat the oven to 400°F (200°C).

Drain, rinse and dry the chickpeas.

More drier the chickpeas are the more crunchier they will become once cooked.

Spread the chickpeas out on a parchment paper-lined baking sheet.

Add olive oil, cumin, turmeric, chilli powder, coriander powder and salt to the chickpeas and toss well till coated evenly.

Roast the chickpeas for 20-25 minutes for oruntil browned.

Let then to cool for 5 minutes and serve.

Vitamin B12

Lets’s talk about Vitamin B12

What does the B12 vitamin do?

Vitamin B12 is a water-soluble vitamin, also known as cobalamin. t is needed to form red blood cells and DNA. It also is a key player in the function and development of brain and nerve cells. Vit B12 binds to the protein in the foods consumed. In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form.

Symptoms of vit B12 deficiency

👉 Pale yellow tinge to your skin.

👉 A sore and red tongue.

👉 Mouth ulcers.

👉 Pins and needles

👉 changes walking & moving

👉 Disturb vision.

👉 irritability & depression

👉 neurological symptoms

👉 Feeling very tired or weak.

👉Experiencing nausea & vomiting.

Following a vegan diet, can cause a higher chance of a vitamin B12 deficiency in people. Reliable vegan sources are foods that are fortified with B12

Here is a list of vegan sources that are high in vitamin B12.

👇🏻 👇🏻 👇🏻 👇🏻 👇🏻

Nutritional Yeast
Fortified Plant-Based Milk
Fortified Breakfast Cereal
White butyon mushrooms
Fortified Rice
Supplements
Tempeh.
Chlorella.
Nori Seaweed.

Blueberry & Oat Breakfast smoothie

This is a delicious low fat high protein smoothie, making it an ideal healthy breakfast idea. It is so simple to make and filling to keep you going till lunch time.

Ingredients

100g blueberries

40g oats

1 tbsp chia seeds

200ml plant base milk

100g yogurt

Method

Start with placing all the ingredients into a blender.

Now blitz till smooth, pour the smoothie into a glass and enjoy.

Healthy Berry Jam

Strawberries and raspberries are high in:
Antioxidants nutrients
Fibre
Helps with weight loss
High in folate
High in micronutrients
Lowers Cholesterol

Ingredients

2 cups of strawberries

3 cups of raspberries

4 tbs chia seeds

1 lemon

2 tbs of maple syrup

Method

Start by adding all the ingredients in a large pan.

Cook the over a low to medium heat for around 10-12 mins.

Once cooked remove from heat.

If there are any big chunks, use a fork to mash them down.

Pour the jam into a jar and let it cool down.

Once cooled, close the jar and place it in the fridge..

Healthy Green Juice

Ingredients

Half cup orange juice

Half lemon juiced

Half cup celery juice

Half lime juiced

Handful of spinich

2 chopped kiwis

1 tsp ground ginger

1 tsp chia seeds

Pinch of salt

1 tsp honey

Method

Place all the juiced and chopped up ingredients into a blender and blitz till it’s turnd into liquid.

Pour into a glass and serve.