Sugar Free

Ketogenic Naan Bread with Melted Garlic Butter

Naan bread
Once again this grain-free, ketogenic bread has been supplied by our Blood Sugar Balancing Guru (as he is otherwise known!) Paul Wright! Paul is a qualified Nutrition and Health Coach and is currently studying to become a Nutritional Therapist. He became interested in nutrition to help control his own Type 1 Diabetes and through his own experience and experiments has obtained a vast amount of knowledge on how to control blood sugars. read more →

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Ger’s May 18 Monthly Update

Ger's Monthly Update Only Natural

A natural tan (with or without the sun)

It’s been a harsh winter and I’d like to think that, if there is any justice, a great summer complete with all the benefits of getting out of doors more, is on the way. Many of us will think of how to get that summer sun kissed look but because (a) there are no guarantees of sun in Ireland and, (b) when it does show its face, we have to be so careful about being safe in the sun, I think it’s wise to have a plan B in place. Many people turn to tanning products to get the look without sun or sunbed. But even here care is needed as many of the mainstream tanning products are so full of chemicals that, when you consider that what you put onto your skin inevitably passes into your bloodstream, you might feel it best to avoid them.

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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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Product of the Month – Viridian 7 Day Sugar Detox

Product of the Month Viridian 7 Day Sugar Detox

Sugar is the new smoking; it is addictive and linked to a wide range of serious health problems and, like cigarettes 20 years ago, there are no health warnings on high-sugar foods.  Sugar and refined carbohydrates from white bread, pasta, bakery items, cereals and sweetened beverages can disrupt your blood sugar balance over time. Another problem is that sugar makes healthy food taste worse, as our taste buds are conditioned to the sweetness of sugary foods.

Recently a sugar detox was found to be a very successful way to reduce sugar cravings (within a few days), reduce desire for sugary foods, and improve the taste of healthier alternatives. A sugar detox could be the start of your road to better energy levels, better mood and a whole list of other ‘betters’.

Viridian, the company we love for their ethical stance just as for their brilliantly effective products, have just brought out a great tool in the fight to change our sugary ways, The 7 Day Sugar Detox. The great thing is that it’s not just a product (although the combination of cinnamon and chromium that it contains probably is THE nutritional path to better blood sugar balance), it also comes with great support in the form of a free app which helps you track just how much sugar, much of it hidden in foods, you’re currently eating, how to make better food choices to support the supplement’s action and lots of information on just how refined carbohydrates are bad for your metabolism.

Product of the Month Viridian 7 Day Sugar Detox

There’s even a suggested mealplan and recipes for each meal of the day, with many of them from, our friend of the store, Oliver McCabe’s Fuel Food Cookbook (Viridian and Oliver are now working closely together).  You can view the meal plans, recipes and shopping list here so there’s no guessing work!

We’re hugely behind this great new tool on the road to better health, so much so that’s we’re prepared to do it ourselves!  So make sure you keep an eye on our Facebook page to see how we’re getting on!  And at less than €10 for a week’s supply what have you got to lose (except low mood and energy and a few inches round the waistline maybe?).

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Recipe of the Month – Granola

Recipe of the Month Granola image

We all know at this stage that breakfast is the most important meal of the day and we should breakfast like a king, lunch like a prince and dinner like a pauper – but if you feel you can’t face a cooked breakfast first thing in the morning every morning it doesn’t mean you have to rely on high carb/salt/sugar cereals.  Why not have a go at making your own granola?

It’s incredibly simple, you can make a batch and keep it for two weeks plus if making your own you decide exactly what you want to go into it depending on your tastes and needs.  Personally I like to keep the carb relatively low in the morning but want to ensure a good source of protein so I’m not reaching for the scone or biscuits come 10am!!

Below is my basic granola recipe, it can easily be adapted to your own tastes or whatever you happen to have in the cupboard!  Previously I have also added a teaspoon of fennel seeds and seeds from a couple of cardamon pods to it!

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LiverDTX from Renew Life – Product of the Month

Product of the Month LiverDTX
Now that you’re convinced to act now rather than let the Christmas splurge leave you in even more dire need of this product here are some details of just how it works!

LiverDTX is a unique, 30-day two-part cleansing program designed to cleanse and detoxify the liver, while at the same time, support and enhance normal liver function.

LiverDTX Part 1 contains herbs which have long been used by tradition practitioners to support detoxification of the liver. Part 2 contains a blend of amino acids and amino acid derivatives that help support optimal liver function, including bile production, and antioxidants.

LiverDTX works on many different levels. First, it works to enhance the natural detoxification action of the liver by enhancing both Phase 1 and Phase 2 liver detoxification. Second, LiverDTX works to support and enhance liver function, such as the production of hormones, enzymes, and regulation of blood sugar levels. In this way, LiverDTX not only helps support the liver, but thousands of bodily processes that are necessary for optimal health.

LiverDTX also helps stimulate the liver’s production of bile, which is used to emulsify dietary fat. Bile is also used as a vehicle to carry toxins into the small intestine, where they are absorbed by fibre and removed from the body through the colon.

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Ruth’s Healthier Mince Pies Recipe!

Ruth's Healthier Mince Pies Image

Healthier Mincemeat

These mince pies are full of festive flavour. They would be perfect by the fire with a cuppa or with your favourite Christmas tipple! Traditional Mince Pies use quite a lot of sugar as well as shredded suet or butter. Now, I’m a firm believer in moderation and think there’s nothing wrong with enjoying a traditional mince pie or three over the festive season! Wouldn’t it be great, though, to have an alternative that won’t leave you reaching for your stretchy pants!

For this recipe, I used large home-grown cooking apples as they are abundant in our garden at the moment. I love the tangy undertone of flavour that they give the mincemeat. Those of you with a sweeter palette should use 5 sweet eating apples instead though! Making sure to buy the best quality dried fruit you can is also important as they don’t have sugar and fat to hide behind. Treat yourself to the best that you can!

Ingredients

4 Apples, peeled and chopped
500g Raisins (400g +100g)
250g Dried Cranberries
100g Dried Cherries
4 Teaspoons Mixed Spice
1 teaspoon Ginger
2 Teaspoons Cinnamon
900ml Freshly Pressed Apple Juice (or good quality store bought)
2 Teaspoons Vanilla Extract
100g Flaked Almonds
Zest of an Orange
60ml Brandy

Ruth's healthier mince pies raisins pic

Method

  • Combine the chopped apples, 400g raisins,  cranberries and cherries in a large pot over a medium heat. Cook for 5 minutes, stirring regularly.
  • Add the remaining ingredients (except the brandy, flaked almonds and the remainder 100g raisins).
  • Bring to a gently boil and then reduce the heat to a simmer.
  • Add 30ml brandy and flaked almonds. Leave on a low heat to simmer for 1 hour.
  • Remove from the heat and add the remaining 100g of raisins and brandy.
  • Leave to cool and then store in an airtight containter in the fridge for up to 3 weeks.
  • Make into mince pies using homemade or store-bought pastry (see below).

Notes

  • Omit the brandy for a booze free mince.
  • If you really want to add a touch more sweetness at the end, try adding Brown Rice Syrup. It’s a frutose-free sweetener so it won’t send your blood sugar haywire!
  • For a foolproof gluten-free alternative to making your own pastry, ask us in-store about Silly Yak Gluten Free Puff Pastry and Amy’s Gluten-free Shortcrust Pastry! Easy-peasy!
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Oliver McCabe’s Protein Punch Energy Smoothie

Protein Punch Smoothie image

It’s getting close to the time when juicy, delicious, sunkissed Wexford strawberries will be found in abundance on the road sides the length of the country and we think this Oliver McCabe smoothie recipe is one to be kept on hand.  Not only do strawberries taste of summer but they are also an excellent source of antioxidant-promoting Vitamin C and keeping with our Healthy Skin theme this month Vitamin C is essential for healthy skin repair and growth.

This recipe is high in plant protein, essential fats, dietary fibre, magnesium and antioxidants plus to boost the skin loving effect of this smoothie even more we added a tablespoon of Udo’s Choice oil, however any essential fatty acid oil such as flaxseed, hemp oil or a fish oil could be added.

This recipe is enough for 3 tumbler glass size portions

Ingredients:

400ml unsweetened almond milk

7 strawberries, topped and tailed

1 1/2 bananas, peeled

1/4 mango, peeled and stoned

1 heaped tablespoon hemp or pea protein

1 teaspoon golden flaxseed

1/2 teaspoon spirulina powder

Add all the ingredients to a blender and blend for 20 seconds.  Pour into a glass and serve immediately. And enjoy the taste of summer!

For more easy to prep wholefood recipes why not join with us and Oliver on the 7th May in Murphy’s Barn for a demo of 9 recipes from his book The FuelFood Cookbook followed by a gorgeous 2 course lunch. A lovely morning away from it all in the peaceful surrounds of Murphy’s Barn – for tickets call instore or book here nowwebsite-slider2

 

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February Recipe – Vegetarian Lentil and Sweet Potato Burger

In Westgate Design Darron’s forays into wholefood cookery are, we’re delighted to report, going from strength to strength. You can now sample from a delightful range including vegan curry, beetroot burgers (a favourite of mine) and a wonderful range of wholesome and flavourful salads not to mention some raw and vegan sweet treats for dessert, so we heartily recommend a lunchtime (or an anytime!) foray into Westgate Design when you feel like something sinfully delicious yet nutritionally saintly. Darron provided the recipes for #Kickstart16 so check these out for more nutritious and delicious recipes to keep your healthy eating on track.
This vegie burger recipe typifies Darron’s approach, highly nutritious and very tasty. It isn’t thrown together in seconds but as Darron suggests ‘make a big batch and freeze in portions’. They’re really tasty and should even appeal to kids. As with all similar recipes this one invites infinite variation, try adding curry powder or Cajun seasoning for more kick. Do try this one, it’s a super tasty treat!

Vegetarian Lentil and Sweet Potato Burger
Makes 6
2 tblspns of olive oil
2 medium sweet potato
100g of canned lentils or any canned bean
1 bunch of fresh coriander
4 beaten free range eggs
2 tblspns of ground cumin
Half a cauliflower broken into small florets
1 medium onion finely chopped
2 cloves of garlic chopped
1 medium leek finely chopped
Sea salt and cracked pepper to season
Method
– Roughly chop the sweet potatoes, drizzle with a little oil, season and bake on a medium oven tray for 20 minutes. Mash when fully cooked and leave aside.
– Place a pot on a medium heat, throw in a gulp of oil and next put in the onion, garlic and chopped leek and stir until soft.
– Now pop in the cumin and continue on a low heat.
– Next add the lentils and the cauliflower florets and continue cooking for another 5 minutes.
– Remove this mixture into a large bowl, add the mashed sweet potatoes, beaten eggs and fresh coriander.
– Season well, add more cumin or coriander if you wish.
– Fold all the ingredients together but don’t over work the mixture.
– Line a baking tray with parchment.
– Mould the burgers into 100g pates. Place on the oven tray and bake at 175c for 20 minutes.
– Serving suggestion – Green leaf salad or steamed greens or any preferred vegetable.

westgate

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Nutritional Talk Recipes

As promised at our Nutritional Talk last week here are a couple of recipes from the nibbles table!

These really went down a treat, especially when everyone discovered that they were grain/gluten/dairy free and can be made vegan too and are also paleo friendly!

rosemary-gluten-free-crackers1

Chloé’s Grain Free Savoury Rosemary Biscuits

1 1/3 cup (320g) ground almonds
1 egg
1 tbsp. olive oil
1 tspn. dried rosemary
Pinch of fine sea salt or pink Himalayan salt

Note: for a vegan version, replace the egg by 1 “flax egg” (mix 1 tbsp. of water with 3 tbsp. of found flaxseed and wait at least 5 minutes until it thickens) and use only 1 up of ground almonds.

1. Preheat oven to 180oc.
2. Mix the ground almonds, dried rosemary and salt together in a bowl.
3. Add the oil and the egg or “flax egg” and mix well until a dough forms.
4. Flatten the dough with a rolling pin (place some parchment paper between the rolling pin and the dough, as it is quite sticky).
5. Cut into cookie shape with a cookie cutter or into squares with a knife.
6. Bake in the oven for 10 – 15 minutes, until slightly golden.
7. Store in an airtight container at room temperature for up to 3 days or in the fridge for up to a week.

hummus

Michelle’s Sundried Tomato & Sunflower Seed Hummus

Based on a Dale Pinnock recipe again this recipe is gluten and dairy free and as the hummus is made with sunflower seeds rather than chickpeas is paleo friendly too.

150g sunflower seeds (soaked for 24 hours)
2 cloves garlic
1 tbsp. tahini
3 tbsp. olive oil
Juice of 1 lemon
6-8 sundried tomatoes (roughly chopped)
Pepper for seasoning

1. Strain and rinse the soaked sunflower seeds and put into a food processor.
2. Add the remaining ingredients and blitz until desired consistency is gotten.
3. Season with pepper.
4. Store in an airtight container for 3-4 days, if you put a layer of olive oil on top it will store for longer – up to a week.

 

These two recipes work fantastic together and with their high protein content are a very satisfying snack.

 

Chloé’s Sweet Tahini Balls also appeared on the night and you can get the recipe here.

 

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