Unlocking the Secrets to Lowering Cholesterol: Expert Nutrition Coach

Cholesterol is a waxy substance found in our blood and plays a crucial role in maintaining our body’s overall health. However, high levels of cholesterol, especially the “bad” LDL cholesterol, can increase the risk of heart disease and other cardiovascular issues. Thankfully, through simple dietary changes and lifestyle modifications, we can take control of our cholesterol levels and promote a healthier heart.

In this blog, we will explore valuable insights from a registered dietitian on how to lower cholesterol effectively. By incorporating these expert tips into your daily routine, you can achieve better heart health and overall well-being.

Embrace a Heart-Healthy Diet:

The foundation of reducing cholesterol lies in adopting a heart-healthy diet. Focus on consuming foods that are rich in soluble fiber, such as oats, beans, lentils, fruits, and vegetables. Soluble fiber helps reduce LDL cholesterol by binding to it in the digestive system and facilitating its excretion from the body. Incorporate more sources of healthy fats, like those found in avocados, nuts, seeds, and olive oil. These unsaturated fats can help raise the levels of HDL cholesterol, the “good” cholesterol, which assists in removing LDL cholesterol from the bloodstream.

Limit Saturated and Trans Fats:

Saturated and trans fats are major contributors to elevated cholesterol levels. Reduce your intake of saturated fats found in red meat, full-fat dairy products, and tropical oils. Similarly, avoid trans fats often present in processed and fried foods, as they not only raise LDL cholesterol but also lower HDL cholesterol.

Opt for lean proteins like poultry, fish, and legumes while using healthier cooking methods, such as grilling, baking, or steaming.

Choose Smart Carbohydrates:

Selecting the right carbohydrates is crucial in managing cholesterol levels. Focus on whole grains like brown rice, quinoa, whole wheat, and oats, as they contain beneficial nutrients and dietary fiber that aid in cholesterol regulation.

Avoid refined carbohydrates like white bread, sugary snacks, and processed cereals, as they can lead to weight gain and negatively impact cholesterol levels.

Integrate Plant Sterols and Stanols:

Plant sterols and stanols are naturally occurring compounds found in plants that have been shown to lower LDL cholesterol. They work by blocking the absorption of cholesterol in the intestines, effectively reducing its levels in the blood.

Some foods are fortified with plant sterols and stanols, such as certain margarines and orange juice. However, it’s essential to consult with a registered dietitian or healthcare professional before incorporating these into your diet.

Stay Physically Active:

Regular exercise has numerous health benefits, including aiding in cholesterol management. Engaging in aerobic activities like walking, jogging, swimming, or cycling can help raise HDL cholesterol levels and lower LDL cholesterol.

Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by health authorities.

Manage Your Weight:

Maintaining a healthy weight is vital for controlling cholesterol levels. Excess body fat, especially around the waistline, is associated with higher LDL cholesterol and triglyceride levels, as well as lower HDL cholesterol.

By adopting a balanced diet and regular exercise routine, you can shed excess weight and improve your cholesterol profile.

Unlocking the secrets to lowering cholesterol involves making conscious dietary and lifestyle choices. By embracing a heart-healthy diet, limiting unhealthy fats, choosing smart carbohydrates, and integrating plant sterols, along with regular exercise and weight management, you can effectively manage your cholesterol levels and promote better heart health.

Remember that individual responses to dietary changes may vary, so it’s essential to work closely with a qualified Nutrition coach or health professional to create a personalised plan that suits your specific needs and health goals. With dedication and perseverance, you can achieve a healthier cholesterol profile and a stronger heart for a longer, happier life.

The Most Effective Ayurvedic Remedies for Common Digestive Problems

Digestive issues can be a real hindrance to our overall well-being. From occasional indigestion to more chronic conditions like irritable bowel syndrome (IBS), these problems can significantly affect our quality of life. While modern medicine offers various solutions, Ayurveda, an ancient holistic healing system from India, provides time-tested remedies for common digestive problems. In this blog, we will explore some of the most effective Ayurvedic remedies that can help alleviate digestive issues and promote overall digestive health.

Triphala: The Three-Fruit Powerhouse

Triphala, a traditional Ayurvedic herbal formula, is one of the most popular remedies for digestive problems. It is a blend of three fruits: Amla (Indian Gooseberry), Haritaki (Chebulic Myrobalan), and Bibhitaki (Belleric Myrobalan). Triphala is known for its gentle laxative properties, which can help regulate bowel movements and cleanse the digestive system. It also aids in detoxification, improves digestion, and enhances nutrient absorption. To use Triphala, mix half a teaspoon of the powder with warm water and consume it before bedtime. Regular use can help maintain a healthy digestive system.

Ginger: Nature’s Digestive Aid

Ginger has been revered for centuries as a potent remedy for digestive issues. Its active compounds, gingerol, and shogaol, help stimulate saliva, bile, and gastric enzymes, which aid in the digestion process. Ginger also has anti-inflammatory properties that can reduce inflammation in the digestive tract. You can consume ginger in various forms, such as ginger tea, fresh ginger juice, or simply chewing on small pieces of raw ginger before meals. This will not only improve digestion but also relieve symptoms like bloating and gas.

Ajwain (Carom Seeds): A Quick Fix for Indigestion

Ajwain, commonly known as carom seeds, is a popular spice used in Indian cuisine and Ayurvedic remedies. Its powerful carminative properties help ease indigestion, gas, and bloating. Ajwain seeds also have antacid properties that can provide relief from acidity and heartburn. To use ajwain, dry-roast the seeds slightly and chew a small amount after meals. Alternatively, you can boil a teaspoon of ajwain seeds in a glass of water, strain, and drink the infused water for quick relief.

Aloe Vera: Soothing the Digestive Tract

Aloe vera, well-known for its skin-healing properties, also benefits the digestive system. It contains enzymes that aid in the breakdown of food and promote better nutrient absorption. Aloe vera also has a soothing effect on the stomach lining, making it helpful for conditions like gastritis and acid reflux. To harness its benefits, drink aloe vera juice (free of aloin) or gel before meals. However, pregnant women and those with specific medical conditions should consult a healthcare professional before using aloe vera internally.

Trikatu: The Ayurvedic Digestive Spice Blend

Trikatu is a blend of three potent spices – black pepper, long pepper, and ginger. This combination creates a powerful digestive stimulant that boosts metabolism and improves digestion. Trikatu helps increase gastric secretions and reduces bloating, making it an effective remedy for sluggish digestion. You can consume Trikatu in powdered form by mixing equal parts of black pepper, long pepper, and dried ginger. Take half a teaspoon with warm water or honey before meals for best results.

Ayurveda offers a treasure trove of natural remedies for common digestive problems. By incorporating these Ayurvedic remedies into your daily routine,

12 High Carb Foods That Are Incredibly Healthy

When it comes to carbohydrates, they have gained an undeserved reputation for being unhealthy and contributing to weight gain. However, not all carbs are created equal. In fact, some high-carb foods are incredibly healthy and play a vital role in providing essential nutrients and energy to our bodies. Let’s explore 12 high-carb foods that are not only nutritious but also beneficial for overall health:

1. Sweet Potatoes: Packed with vitamins A and C, potassium, and dietary fibre, sweet potatoes are a nutrient-dense high-carb option. They have a lower glycemic index than regular potatoes, making them a better choice for maintaining stable blood sugar levels.

2. Quinoa: As a complete protein source, quinoa is a versatile grain that contains all nine essential amino acids. Additionally, it is rich in fibre, iron, magnesium, and phosphorus, making it a highly nutritious high-carb food.

3. Oats: A breakfast staple, oats are loaded with soluble fibre, which helps lower cholesterol levels and improve heart health. They also provide a steady source of energy and keep you feeling full for longer.

4. Bananas: An excellent source of potassium, vitamin B6, and vitamin C, bananas are a convenient and healthy high-carb fruit. They are great for replenishing energy after workouts and promoting digestive health.

5. Legumes: Foods like lentils, chickpeas, and black beans are rich in both carbohydrates and protein. They also contain essential minerals, fibre, and antioxidants, making them an excellent choice for a balanced diet.

6. Brown Rice: Compared to white rice, brown rice retains its bran and germ layers, making it a more nutritious option. It’s a good source of

fibre, B vitamins, and essential minerals like magnesium and selenium.

7. Whole Grain Bread: When choosing bread, opt for whole grain varieties that offer more fiber vitamins, and minerals compared to refined white bread. They provide sustained energy and better digestion.

8. Beetroots: These vibrant root vegetables are high in carbohydrates and also contain beneficial compounds like nitrates, which improve blood flow and exercise performance.

9. Dates: A natural sweetener, dates are not only high in carbs but also provide essential minerals like potassium, magnesium, and copper. They are a perfect alternative to processed sugars in various recipes.

10. Oranges: Known for their high vitamin C content, oranges are also a great source of healthy carbs, providing a quick and refreshing energy boost.

11. Pumpkin: Low in calories but high in healthy carbohydrates, pumpkin is rich in vitamin A, antioxidants, and dietary fibre, making it a nutrient powerhouse.

12. Quinoa: Known as a pseudocereal, quinoa is rich in complex carbohydrates, protein, and essential nutrients like iron, magnesium, and zinc. It’s a perfect option for vegans and vegetarians looking for complete protein sources.

Remember, portion control is essential when incorporating high-carb foods into your diet. It’s crucial to choose whole and minimally processed sources to reap the maximum benefits while maintaining a balanced and healthy lifestyle. By including these 12 high-carb foods in your meals, you can enjoy their nutritional advantages while supporting your overall well-being.

Always consult with a healthcare professional or a registered dietitian to tailor a diet plan that suits your individual health needs and goals. Happy eating!

Plant Base Protien: The Good & Bad.

In recent years, the interest in plant-based diets has surged, driven by concerns about health, sustainability, and animal welfare. As a result, the demand for plant-based protein sources has also risen significantly. Whether you’re a vegan, vegetarian, or simply looking to reduce your meat consumption, understanding the world of plant-based protein can be vital for maintaining a balanced and nutritious diet. In this blog post, we will explore the best, the worst, and everything in between when it comes to plant-based protein sources.

The Best Plant-based Protein Sources

Legumes – Lentils, chickpeas, black beans, and peas are excellent sources of protein. They are also rich in fiber, iron, and various essential vitamins and minerals.

Soy – Soybeans and soy-based products like tofu and tempeh are complete proteins, meaning they contain all nine essential amino acids needed by the human body.

Quinoa – Often referred to as a “superfood,” quinoa is not only a good source of protein but also provides all the essential amino acids and is gluten-free.

Nuts and Seeds – Almonds, chia seeds, pumpkin seeds, and hemp seeds are packed with protein and healthy fats, making them a great addition to any plant-based diet.

Edamame – These young soybeans are a delicious and nutritious snack, offering a significant amount of protein per serving.

The Worst Plant-based Protein Sources

While most plant-based foods contain some amount of protein, certain sources may not be as high in protein content or may lack certain essential amino acids. These foods can still contribute to a balanced diet but should be complemented with other protein sources to meet daily protein requirements.

White Bread and Refined Grains – These foods are often low in protein and essential nutrients compared to their whole grain counterparts.

Fruits – While fruits provide many health benefits, they are not significant sources of protein.

Vegetables – While vegetables are crucial for a balanced diet, their protein content is generally lower compared to other plant-based sources.

Potato Chips and Snack Foods – These processed foods may be vegan-friendly, but they offer minimal nutritional value, including protein.

The Protein Powerhouses: Combining Plant-based Proteins

To maximise the nutritional benefits of a plant-based diet, it’s essential to combine various protein sources to ensure you get all the essential amino acids your body needs. This process is known as protein complementation. By mixing different protein-rich foods, you can create a complete protein profile that rivals that of animal-based sources.

For example, combining beans and rice, hummus with whole-grain pita, or peanut butter with whole-grain bread can create complete protein sources, ensuring that you receive all the necessary amino acids.

The Protein Myth: Plant-based Protein Is Incomplete

A common misconception about plant-based diets is that they lack complete proteins. While it’s true that some individual plant foods may not contain all nine essential amino acids, the body can efficiently use the amino acids from different sources when consumed throughout the day.

As long as you maintain a diverse and balanced diet, meeting protein needs on a plant-based diet is entirely achievable.

Plant-based protein offers a plethora of options for individuals looking to adopt a more sustainable, ethical, and health-conscious lifestyle. By incorporating a variety of legumes, soy-based products, grains, nuts, and seeds, you can easily meet your protein requirements while enjoying a delicious and diverse array of meals.

Remember, a well-planned plant-based diet can provide all the necessary nutrients your body needs to thrive.

How Much Omega-3 Should You Take per Day

Omega-3 fatty acids are essential nutrients that play a vital role in maintaining overall health and well-being. These polyunsaturated fats offer numerous benefits, including supporting heart health, reducing inflammation, promoting brain function, and supporting healthy skin. While omega-3 can be obtained through dietary sources such as fatty fish, flaxseeds, and walnuts, many people opt for omega-3 supplements to ensure an adequate intake. If you’re in the UK and wondering how much omega-3 you should take daily, this article will provide you with valuable insights.

Understanding Omega-3:
Omega-3 fatty acids are classified into three main types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are primarily found in fatty fish, while ALA is derived from plant-based sources such as flaxseeds and chia seeds. EPA and DHA are considered the most beneficial forms of omega-3, as they are readily utilised by the body.

Recommended Daily Intake of Omega-3 i
The British Nutrition Foundation suggests a daily intake of 450 mg EPA and DHA for adults. Similarly, the European Food Safety Authority (EFSA) recommends a combined intake of 250 mg EPA and DHA per day for maintaining normal heart function. It’s worth noting that these recommendations are general guidelines for maintaining overall health. In certain cases, such as specific health conditions or during pregnancy and lactation, higher doses of omega-3 may be required. It is advisable to consult a healthcare professional or a registered dietitian to determine the appropriate dosage for individual needs.

Choosing Omega-3 Supplements:
When considering omega-3 supplements, it’s crucial to select high-quality products from reputable brands. Look for supplements that provide a significant amount of EPA and DHA per serving. The label should clearly state the amount of EPA and DHA in each capsule or serving size. Additionally, opt for supplements that have undergone third-party testing to ensure purity, potency, and absence of contaminants. It’s important to note that omega-3 supplements should not replace a healthy, balanced diet but rather complement it. Whole food sources of omega-3, such as fatty fish, should still be included in your diet whenever possible.

Potential Risks and Side Effects:
Omega-3 supplements are generally considered safe for most individuals when taken within recommended doses. However, it’s essential to be aware of potential risks and side effects. High doses of omega-3 may have blood-thinning effects, so individuals taking blood-thinning medications should exercise caution and consult their healthcare provider before starting omega-3 supplementation. Additionally, some individuals may experience digestive issues such as burping, diarrhoea, or indigestion when taking omega-3 supplements. If you experience any adverse effects, discontinue use and consult a healthcare professional.

Omega-3 fatty acids are vital for maintaining optimal health, and incorporating them into your diet is essential. In the UK, the general recommendations for omega-3 intake suggest 450 mg of EPA and DHA per day for adults. However, individual needs may vary depending on specific health conditions or life stages. Consulting a healthcare professional or a registered dietitian can help determine the appropriate dosage for you. Remember, while omega-3 supplements can be beneficial, they should not replace a healthy diet rich in whole food sources of omega-3. By making informed choices and incorporating omega-3 into your daily routine, you can support your overall well-being and promote a healthy lifestyle.

Benefit & side effects of drinking Ginger water.

What Are the Benefits and Side Effects of Ginger Water?

Ginger has been used for centuries as a spice and traditional medicine due to its numerous health benefits. One popular way to consume ginger is by infusing it in water to make ginger water. This refreshing drink not only quenches your thirst but also offers a range of potential benefits for your overall well-being. In this article, we will explore the advantages of ginger water, as well as any potential side effects you should be aware of.

Benefits of Ginger Water

Aids Digestion: Ginger is known to stimulate the production of digestive enzymes, promoting better digestion and reducing symptoms such as bloating, gas, and indigestion. Ginger water can be especially helpful when consumed before or after meals, as it may improve nutrient absorption and alleviate discomfort.
Relieves Nausea: Ginger has long been used to relieve nausea and vomiting associated with motion sickness, pregnancy, and chemotherapy. Ginger water, when sipped slowly, can help calm an upset stomach and reduce feelings of nausea. It may also be beneficial for individuals prone to morning sickness.
Reduces Inflammation: Ginger possesses potent anti-inflammatory properties. Regular consumption of ginger water can help reduce inflammation in the body, which is linked to various chronic conditions such as arthritis, heart disease, and certain types of cancer. By combating inflammation, ginger water may contribute to overall health and well-being.
Boosts Immune System: Ginger contains antioxidants that help strengthen the immune system, protecting the body against infections and diseases. By drinking ginger water regularly, you may support your immune system and enhance your body’s ability to fight off common illnesses.
Weight Management: If you are looking to shed a few pounds, ginger water can be a valuable addition to your weight loss journey. Ginger aids in boosting metabolism, reducing appetite, and increasing fat burning. By incorporating ginger water into a healthy diet and exercise regimen, it may help support your weight management goals.
Enhances Brain Function: Some research suggests that the antioxidants and bioactive compounds present in ginger may have neuroprotective properties. Regular consumption of ginger water might help improve cognitive function, memory, and attention span. While more studies are needed in this area, the potential brain-boosting benefits of ginger are promising.

Side Effects and Precautions

While ginger water is generally considered safe for most people, it’s important to be aware of potential side effects and take precautions:

Digestive Issues: Consuming excessive amounts of ginger or ginger water may cause digestive issues such as heartburn, diarrhoea, or stomach discomfort in some individuals. Start with small quantities and monitor your body’s response to ginger water.
Blood-Thinning Effects: Ginger possesses mild blood-thinning properties, which can be beneficial for some individuals but may pose risks for others. If you are taking blood-thinning medications or have a bleeding disorder, consult your healthcare provider before regularly consuming ginger water.
Allergies: While rare, some individuals may be allergic to ginger. If you experience symptoms such as itching, hives, swelling, or difficulty breathing after consuming ginger water, discontinue use and seek medical attention.
Interactions with Medications: Ginger may interact with certain medications, including blood thinners, diabetes medications, and high blood pressure drugs. If you take any prescription medications, it’s advisable to consult your healthcare provider before incorporating ginger water into your routine.

Ginger water can be a refreshing and beneficial addition to your daily routine. It offers a range of potential advantages, including aiding digestion, relieving nausea, reducing inflammation, boosting the immune system, supporting weight management, and enhancing brain function. However, it’s important to be aware of potential side effects and take necessary precautions, especially if

Ghee/ healthier then butty?

In recent years, there has been a growing interest in ghee as a potential alternative to butter. Originating in ancient India, ghee has gained popularity in various cuisines around the world. With its rich aroma and distinct flavour, ghee has become a staple ingredient in many households. But how does it compare to butter in terms of health benefits? In this article, we will explore the nutritional profile of ghee and butter to determine if ghee can be considered a healthier option.

Understanding Ghee and Butter
Ghee and butter both originate from milk, but they undergo different preparation processes. Butter is made by churning cream or milk until the fat separates from the liquid, resulting in a semi-solid product. Ghee, on the other hand, is clarified butter. It involves simmering butter until the water content evaporates, leaving behind only the pure butterfat.

Nutritional Comparison

When it comes to comparing the nutritional content of ghee and butter, it’s important to note that they are both high in saturated fat. However, ghee has some distinct advantages:

Lactose and Casein-Free: During the clarification process, the milk solids and water in butter are removed, which means that ghee is virtually lactose and casein-free. This makes it a suitable option for individuals with lactose intolerance or dairy allergies.
Rich in Fat-Soluble Vitamins: Ghee contains significant amounts of fat-soluble vitamins such as vitamins A, D, E, and K. These vitamins play essential roles in various bodily functions, including vision, bone health, and immune system support.
Higher Smoke Point: Ghee has a higher smoke point compared to butter, which means it can be heated to higher temperatures without breaking down and producing harmful compounds. This makes ghee more suitable for cooking methods that require high heat, such as frying and sautéing.
Rich in Conjugated Linoleum Acid (CLA): Ghee contains higher levels of conjugated linoleum acid (CLA) compared to butter. CLA is a type of fatty acid that has been associated with potential health benefits, including anti-inflammatory and anti-cancer properties.

On the other hand, butter has a slightly different nutritional profile:

Rich in Omega-3 Fatty Acids: Butter sourced from grass-fed cows is a good source of omega-3 fatty acids, which are beneficial for heart health and brain function.
Contains Butyrate: Butter contains butyrate, a short-chain fatty acid that has been linked to improved gut health and reduced inflammation.

Moderation and Individual Needs
While ghee offers certain advantages over butter, it’s important to remember that both ghee and butter are calorie-dense and high in saturated fat. Therefore, moderation is key when consuming these fats. It’s recommended to limit overall saturated fat intake to maintain a healthy diet and reduce the risk of cardiovascular diseases.
It’s also important to consider individual dietary needs and preferences. For individuals who are lactose intolerant or have dairy allergies, ghee may be a suitable alternative. However, those seeking a source of omega-3 fatty acids or butyrate may prefer grass-fed butter.

Ghee and butter each have their own unique qualities and nutritional profiles. While ghee is lactose and casein-free, rich in fat-soluble vitamins, and has a higher smoke point, butter provides omega-3 fatty acids and butyrate. Both options should be consumed in moderation due to their high saturated fat content.
Ultimately, the choice between ghee and butter comes down to personal preference and dietary needs. It’s always advisable to consult with a healthcare professional or registered dietitian to determine the best option for your individual circumstances.

Pea Protein Powder: Nutrition, Benefits, and Side Effects

Protein powders have gained immense popularity in the health and fitness industry as a convenient and effective way to supplement one’s daily protein intake. Among the various protein powder options available, pea protein powder has emerged as a popular choice for many individuals, particularly those following plant-based or vegetarian diets. In this blog post, we will explore the nutrition, benefits, and potential side effects of pea protein powder.

Nutrition Profile of Pea Protein Powder:

Pea protein powder is derived from yellow peas, also known as Pisum sativum, and is produced by drying and grinding the peas into a fine powder. It offers an excellent nutritional profile, making it a viable alternative to other protein sources. Here are some key nutritional aspects of pea protein powder:

Protein Content: Pea protein powder is known for its high protein content. It typically contains around 20 to 25 grams of protein per serving, making it a suitable choice for individuals looking to increase their protein intake.

Essential Amino Acids: Pea protein powder is rich in essential amino acids, which are the building blocks of protein. It contains all nine essential amino acids, including lysine, isoleucine, leucine, valine, methionine, phenylalanine, threonine, histidine, and tryptophan.

Low in Carbohydrates and Fat: Pea protein powder is relatively low in carbohydrates and fat, making it a favourable option for those watching their macronutrient intake.

Benefits of Pea Protein Powder:

Muscle Building and Recovery: Pea protein powder is an excellent choice for individuals engaged in strength training or physical activity that requires muscle repair and recovery. Its rich amino acid profile, especially the branched-chain amino acids (BCAAs), supports muscle protein synthesis, aiding in muscle growth and repair.
Plant-Based and Vegan-Friendly: Pea protein powder is a valuable resource for individuals following a plant-based or vegan lifestyle. It offers a sustainable and cruelty-free protein source, allowing them to meet their daily protein requirements without relying on animal-based products.
Digestive Health: Unlike other protein powders like whey, pea protein powder is lactose-free and easier to digest. It is a suitable option for individuals with lactose intolerance or sensitive digestive systems.
Satiety and Weight Management: Protein is known to promote feelings of fullness and reduce appetite. Incorporating pea protein powder into meals or snacks can help control hunger and aid in weight management goals.

Potential Side Effects and Considerations:

While pea protein powder is generally safe for consumption, individuals should be aware of potential side effects and take necessary precautions:

Allergies: Pea protein is derived from legumes, and individuals with legume allergies may experience adverse reactions. It is important to consult with a healthcare professional before incorporating pea protein powder if you have known allergies or sensitivities.
Digestive Sensitivity: Some individuals may experience digestive issues, such as bloating, gas, or stomach discomfort, when consuming pea protein powder. Adjusting the serving size or trying different brands may help alleviate these symptoms.
Heavy Metals: As with any plant-based protein powder, there is a potential risk of heavy metal contamination. It is advisable to choose pea protein powder from reputable brands that undergo thorough testing for purity and safety.

Pea protein powder offers a valuable plant-based protein source with numerous nutritional benefits. With its high protein content, essential amino acids, and suitability for various dietary needs, it has become a popular choice among fitness enthusiasts and individuals following plant-based diets. However, it is crucial to be mindful of potential allergies, digestive sensitivities, and the quality of

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.

Patra Pinwheels

Alu Wadi also known as Patra in Gujarati, are a traditional Maharashtrian-Gujarati appetizer and can be enjoyed at any time of the day. A tasty delicacy that is made with gram flour, ginger-chilli paste and a selection of spices. Easy to make, that can be served in under an hour.

Ingredients

6 washed and dried Colocasia Leaves

For the Paste

1 tsp Turmeric powder

1 tbs Jaggery

1 tsp Coriander Powder

1/2 tsp Red Chilli powder

1/2 tsp Asafoetida

2 cups Gram flour

2 tsp finely chopped ginger

2 tbs yoghurt

1/2 cup Tamarind Water

1 tbs Oil

Salt

For the Seasoning

1 tsp Cumin seeds

1 tsp Mustard seeds

1 tbs oil

1/4 tsp Asafoetida

2 tsp Sesame seeds

3 Curry leaves

2 tbs grated coconut.

Method

To make the patra paste, place all the ingredients that I have listed for the paste in the ingredients section into a large mixing bowl, to that add a little bit little water to help make a thick paste in a bowl.

After adding the water, mix everything together properly till it turns into a paste.

Take the 6 large colocasia leaves, wash them and dry them with kitchen roll. Then gently remove the thick veins of the leaves with a knife.

Now smear the besan paste evenly on the Colocasia leaf and a little bit of the besan mixture on another leaf, place it on the first leaf with the tip pointing in the opposite direction.

Keep doing this until there is 4 layers with 4 leaves, then fold the left and right-side inwards and keep smearing the besan paste while rolling to make a log.

Now Preheat the steamer, grease the steamer plates with oil and place the patra log in the steamer and cover it.

Steam for about 10 minutes, then remove it from the steamer and allow it to cool down for around 10 mins.

Once it has cooled down, cut the log into slim pinwheels.

How to make the seasoning.

Heat oil In a large wok on a medium heat, then add in the mustard seeds, cumin seeds, sesame seeds and let them crackle.

Once crackled, add in the asafoetida and curry leaves. Cook for about 30 seconds, then add in the patra pinwheels, let them cook on a low heat till they turn golden in colour.

Then take them of the heat and place them onto a platter and garnish with grated coconut and fresh and serve.