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High Fat / Keto Bread

Recipe of the Month High Fat Keto Bread

This bread recipe was supplied by our blood sugar controlling expert Paul Wright and is ideal for diabetics and endurance athletes who are looking to avoid the sugar spike and stay in the fat burning mode zone!  If the mixture is divided into 6 rolls as per the recipe each roll contains 3g of carbohydrate.  It is also gluten and dairy free and can satisfy your bread cravings if your trying to avoid it, these are best eaten with butter whilst still warm from the oven.

Ingredients

Dry Ingredients

300ml Almond Flour
5 tblsp Psylllium Husks
2 tspn Baking Powder
1 tspn Salt

Wet Ingredients

300ml Boiling Water
2 tspn Apple Cider Vinegar
4 Egg Whites

Recipe of the Month High Fat Keto Bread

Method

1. Mix dry ingredients in a bowl.
2. Add the boiling water with cider vinegar to dry ingredients and mix until it resembles wet play dough.
3. Beat egg whites until they form stiff peaks and fold into the mix.
4. Moisten hands and form dough into 6 balls.  Place on greaseproof baking paper.
5. Place in a pre-heated oven of 170oC and bake for about 60-70 mins.
6. They’re done when you hear a hallow sound if you tap the bottom, or prick them with a cocktail stick, if the stick comes out wet or doughy bake for another 5-10 minutes.

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Recipe of the Month – Mung Dal Kitchari (Vata)

Recipe of the Month Mung Dal Kitchari

This kitchari recipe was donated by Ayurvedic Practitioner Rachel Collins and can be eaten by all doshas but is especially good for Vata Dosha, want to know what we mean by that make sure to check out Ger’s Monthly Update! And although this dish may look like a bowl of scrambled egg it is actually quite tasty and comforting so don’t let it’s look deceive you.

Ingredients

1 cup Basmati Rice
1/2 cup Split Yellow Mung Dal
3 tbsp Ghee
1 tsp Black Mustard Seeds
1 tsp Cumin Seeds
2 pinches Hing (Asafoetida)
1/2 tsp Turmeric
1/2 tsp Salt
4 cups Water

split mung dal recipe of the month

Method

Wash the rice and mung dal well. If you have time let the mung dal soak for a few hours before cooking, as it helps with digestibility. If you have a particularly difficult time digesting beans, you may want to precook the beans for 20-30 minutes using the 4 cups of water.

In a saucepan over medium heat, heat the ghee and add the mustard seeds, cumin seeds and hing. Stir a moment until the seeds pop.

Add the rice, mung dal, turmeric and salt and stir until well blended with the spices.

Add the water and bring to a boil. Boil for 5 minutes uncovered, stirring occasionally.

Turn down the heat to low and cover, leaving the lid slightly ajar. Cook until tender, about 20-25 minutes

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Ger’s April 18 Monthly Update

Ger's Monthly Update Only Natural

Would you buy tahini from this man?

We would and here’s why. Meet Nikolas Papadopoulos. Nikolas is Greek and grew up with a love of the unadulterated foods of his homeland. Having moved to Ireland he set up El Greco Foods in 2013. As his website says :
“Drawing inspiration from the Greek culture of food we travel the country to find the people whose produce we put on the table. Our aim is to offer products that are natural, nutritious, flavoursome and ethically sound.”
We’re so with you on that Nikolas and we’re thrilled to have just become stockists of El Greco’s amazing food offering.
Nikolas Papadopoulos Only Natural
From chatting with Nikolas I discovered how important it is for him to personally get to know the producers who’s foods he brings to the Irish market such as Mihalis Tzortzis the producer of his Olvia organic olive oil.

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Vitamin K, an update on its it’s benefits

vitamin-k-header
In 2003 Lipitor, a branded name for statins became the best-selling pharmaceutical drug in history. Due to their ability to bring down cholesterol levels, statins are today’s number one recommendation for cardiovascular disease even though now there is some doubt as to whether cholesterol is in fact the root cause of the problem (inflammation and oxidation are now suspected culprits). We’ve known for some time that statins have the undesirable side affect of depleting the body’s supplies of CoQ10, which is itself a prerequisite of heart health, but now it seems that they have the effect of depriving their users of an other important heart protective nutrient, Vitamin K.

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Ger’s March 18 Monthly Update

Ger's Monthly Update Only Natural

Dr Hauschka, yes once again we’re giving stuff away!

Listen up all you fans of ‘probably’ the best natural skincare range in the world, the inimitable Dr. Hauschka. Everyone loves it, it’s ‘gift with purchase’ time!
When you spend only €35 on the amazing Dr, Hauschka facecare, bodycare and make up ranges we’ll give a beautiful boxed set comprising a travel size cleansing milk and a cosmetic sponge absolutely FREE.
If you’ve never tried Dr. Hauschka products and are looking for a pure, organic range to truly support your skin perhaps now’s the time to give them a try. Here’s why:

For over forty-six years, Dr. Hauschka natural skin care products, signature facial treatments and business practices have been based on a “holistic” philosophy. Their 100% natural skin care products are based on an understanding of the way skin works and its relationship with overall health, the goal being skin that is balanced and able to perform its natural functions without dependence upon a slew of products.

A Dr. Hauschka Skin Care regimen works best when part of a healthy lifestyle supported by diet, exercise and contemplative practice. All of these factors help to reconnect us with our natural rhythms, and have a profound effect on skin health and beauty. All are a part of Dr. Hauschka’s holistic approach.

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Recipe of the Month Nutritious Split Pea Soup using Bone Broth

Nutritious Split Pea Soup Only Natural
Just because collagen has so many benefits we thought we’d remind you of an easy and super cheap way of getting plenty of it from your diet. Don’t throw these bones away next time you have meat, fish or chicken because a broth slowly made from them is a tasty and collagen rich food, all it takes to prepare is a little time and ideally a slow cooker. However if you’re feeling a tad lazy or just want to try it we stock Sadie’s Kitchen Chicken Bone Broth at a cost of €4.48 for 350ml and hope to have bone broth in powder form soon.

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The Many Uses of Collagen

Collagen Only Natural

One Supplement, Many Uses

Many natural health supplements are quite specific in their uses but I love it when one with real multiple uses comes along. It’s great to see users get so many advantages from them. Collagen, much in vogue just now, is one such supplement and, on this basis alone, it’s versatility, we’ll be recommending it.

Joints

Osteoarthritis and other joint related issues can often be relieved by taking collagen. When it comes to our joints and tendons, in simplest terms, it’s the “glue” that helps hold the body together so we can suffer from joint pain as collagen production slows down as we age.

Leaky Gut

If you suffer from leaky gut syndrome, a condition where bad-for-you toxins are able to pass through your digestive tract, collagen can be super-helpful. It helps break down proteins and soothes your gut’s lining, healing damaged cell walls.

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Ger’s February 2018 Monthly Update

Ger's Monthly Update Only Natural

Shiva Speaks

My friend Nuala who, with her husband Matt, runs Enniscorthy’s Evolv Health Store, is a talented psychic and spiritual counsellor and over the years has used her talent for healing and guidance for the benefit of many. One practice she has honed to a fine art is that of channeling which can be defined as “quite simply the process of expanding and focusing your consciousness to bring through Divine guidance.”
I’m thrilled to say that the results of channelings done by Nuala over the last few years are about to take the form of a book ‘Shiva Speaks’. In the book are 21 eloquent and wise discourses on topics like ‘happiness’, ‘finance’, ‘pain’, ‘addiction’, ‘love’, ‘the obsessive mind’ and ‘the truth of who you are’. Each is an example of distilled wisdom channeled by Nuala’s higher self and sure to be a source of help and guidance when we come up against these issues in our lives as surely we must. Simple prayers and affirmations are included to help on the path and the beautiful photography that accompanies the text is also Nuala’s work. The book is truly a labour of love. Here’s an example of what Shiva has to say about bravery, think on this as you face your own fears.

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Recipe of the Month – Vegetable Makhanawala

Vegetable Makhanawala Recipe of the Month Only Natural

This delicious recipe is adapted from Rick Stein’s India Cookbook. It is incredibly tasty and so easy to make. Using ghee gives the dish a real buttery flavour. Serve with homemade naan breads and/or rice.

Ingredients

800g mixed vegetables (chopped potatoes, sliced carrots, peas and spinach)

For The Sauce

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Nichola’s Nutrition Tips

Nichola's Nutrition Tip Only Natural

Nichola Forrest, Nutritonal Therapist B.A. HDipEd, DipNut IINH, mNTOI.  See clients from Only Natural on Wednesday mornings, cost of appointment is €60 for the initial consultation and €40 for follow ups. For appointments ring or text 087 619 6831.

Nichola Forrest has kindly decided to share some of her nutritional tips with us, just little ways in which we can try to increase our nutritional intake.  This blog will be updated month to month and we hope you’ll find it very informative.

Make Sure to Feed Your Recovery

As a few of us from Only Natural are gearing up towards the Rosslare 10km run next Monday organised by Wexford Triathlon Club, I’ve been focussing a lot the last couple of weeks on recovery after training. I like to preach to others about the importance of replacing both protein and carbohydrate within an hour after a training session to encourage recovery and muscle repair but I can be guilty of missing that window myself! My sore muscles the following day are a good reminder. read more →

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