Tag: cholesterol

Sharing a Carrot Cake Bliss Balls recipe

Today I’m sharing a Carrot Cake Bliss Ball recipe.

Initially I couldn’t decide what to write about this week, until a friend of mine praised some bliss balls I made for her. She advised that she had put them in the freezer so she could have them as her work snacks over a week.

The recipe is adapted from one I saw in the Woolworths free recipe magazine.

These balls are so easy to make and really do taste just like carrot cake. They are perfect for school or work snacks.

Carrot Cake Bliss Balls

This mix makes approx. 20 balls.

Ingredients

100g pitted dates

100g raisins

¾ cup grated carrot

½ cup pecans

1¼ cups desiccated coconut

1 tsp nutmeg

1 tsp cinnamon

1 tsp vanilla essence

 

¼ cup fine shredded coconut to roll balls in

 Method

First, put the pecans into your food processor and pulse till crumbly, and place them into a bowl.

Next put the dates, raisins and carrot into the processor and pulse till combined, then add the coconut, chopped pecans, vanilla and spices.

You can play around with the measurements of the spices to suit your taste.

Process till the mix is combined.

Now the mix should look crumbly, and if you scoop out a teaspoon full, it should press together. (If the mix is a little dry, just add water, a tablespoon at a time.)

I use my tablespoon-measuring spoon to scoop out the mix and pressed the mix into shape.

 Now for some nutritional information,

Carrots have a number of health benefits.

They are a particularly good source of beta-carotene, fibre, vitamin K, potassium and antioxidants. The traditional orange coloured carrots get their bright colour from beta-carotene.

The beta-carotene is converted to vitamin A in the body. Vitamin A promotes good vision, and is important for growth, development, and immune function

Raisins have benefits too.

As a dried fruit, they are naturally sweet and higher in sugar and calories. Raisins are also beneficial to our health when eaten in moderation. In fact, raisins can aid digestion, boost iron levels, and keep your bones strong.

Raisins are a good source of iron. One-half cup of raisins contains 1.4 milligrams of iron. That’s about 7 percent of the recommended daily amount for most adult females, and 17 percent for adult men.

Raisins are also high in calcium and antioxidants.

Pecans also have qualities beneficial to our health.

A few studies have shown that pecans can lower “bad” LDL cholesterol in people with normal cholesterol levels.

Pecans are rich in polyphenol antioxidants, specifically flavonoids, which have been tied to heart benefits. In fact, the nuts have more than twice the flavonoid content found in almonds, cashews, and pistachios, and seven times the amount in walnuts.

Pecans are also an excellent source of thiamin and zinc, as well as manganese and copper. Manganese helps regulate blood sugar, and is needed for healthy bones. Copper aids in iron absorption, and works with iron to help the body form red blood cells.                                     (Sources – www.healthline.com & www.health.com)

So the iron in the raisins and the copper in the pecans actually work together to improve our health.

I hope you enjoy these bliss balls as much as my friend does.

Till the next post,

Live clean n Prosper.

The lesser known benefits of Oranges

Todays post is all about Oranges.

We have an orange tree in our garden and this winter we harvested several buckets of oranges. So for a while, we are able to enjoy some lovely fresh fruit or juice every day.

Most of us are aware that this fruit is an abundant source of vitamin C. The average medium orange will provide an adult with the recommended daily dose.

However, studies in both animals and humans indicate that regular consumption of oranges is associated with various health benefits.

 The other health benefits.

Oranges also contain health-promoting compounds known as flavanones. Research suggests that these flavanones help support the body, protecting it from conditions such as heart disease and cancer. These compounds also have some anti-inflammatory, antiviral and antimicrobial benefits.

One antioxidant compound found in oranges, called hesperidin, may be beneficial in helping to lower high blood pressure and cholesterol. Clinical studies have found that daily intake of orange juice actually has a blood-thinning effect.

This fruit is also a good source of fibre, B vitamins, vitamin A, calcium and potassium. The main fibres found in oranges are pectin, cellulose, hemicellulose and lignin. Studies have also found that these citrus fibres also play a part in decreased blood cholesterol levels.

Oranges, and other fruits of the citrus family, are high in citric acid and citrates, which contribute to the taste. Research indicates that citric acid and citrates from oranges may help prevent kidney stone formation. Both vitamin C and citric acid can increase the absorption of iron from the digestive tract Therefore, when eaten with foods rich in iron, oranges can help reduce the risk of anemia.

Oranges also contain choline, and carotenoids such as lutein and zeaxanthin. Choline is nutrient that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

 Oranges and the eyes

Lutein and zeaxanthin are carotenoid pigments that give the yellow or orange colour to various foods. Numerous studies have identified these carotenoids to be essential components for eye health.

They constitute the main pigments found in the yellow spot of the human retina, which protect the macula from damage by blue light, improve visual acuity and scavenge harmful reactive oxygen species. Lutein and zeaxanthin have also been linked with reduced risk of age-related macular degeneration and cataracts.

A 15yr study has shown that people who regularly eat oranges are less likely to develop macular degeneration than people who do not eat oranges. Lead Researcher Associate Professor Bamini Gopinath from the University of Sydney said the data showed that flavonoids in oranges appear to help prevent against the eye disease. “Even eating an orange once a week seems to offer significant benefits.”

 Eating oranges is generally healthier than just drinking the juice. One cup of orange juice has a similar amount of natural sugar, as two whole oranges, without the fibre.

Interestingly, the peel actually contains higher amounts of certain nutrients than the flesh, so using recipes that incorporate the zest of an orange will give your diet an extra boost.

I wonder if oranges are going to be called the next ‘super food’?

Till the next post,

Live clean n prosper

All about Oats, are they healthy?

Todays post is all about Oats.

With the cooler weather, many people turn to oats or porridge for breakfast. It has certainly become one of our favourites. There are also many differing opinions regarding how healthy this cereal is. I decided to do my own research and, as usual, share the results.

What are Oats?

The oat (Avena sativa), is a species of cereal grain grown for its seed, which is known by the same name. Oats have been around for a very long time. Researchers have found significant evidence that hunter-gatherers ate oats 25,000 years before the spread of farming.

In Scotland, oats became the staple grain. This is because oats are better suited than wheat to the country’s low temperatures and high humidity. As a result, the cereal grain is held in high esteem, as a mainstay of the national diet.

As a food, oats are most commonly rolled or crushed into oatmeal, or ground into fine oat flour. Oatmeal is chiefly eaten as porridge, but may also be used in a variety of baked goods, such as oatcakes, oatmeal cookies and oat bread. Oats are also a staple ingredient in cereals such as muesli and granola.

Oats are naturally free of gluten. They do however contain proteins called Avenins, which are similar to Gliadins from wheat. Avenins can trigger celiac disease in a small proportion of people. Other gluten-containing grains, mainly wheat and barley, also frequently contaminate oat products.

 Are oats really healthy?

They are generally considered healthy due to containing several essential nutrients.

A 100-gram serving provides 389 calories and is an excellent source of protein, dietary fibre, several B group vitamins and numerous minerals. Research has proven that the consumption of the whole grain, and oat-based products, significantly reduces total cholesterol concentrations.

Studies have also shown other possible health benefits of this cereal grain. These include reduced risk of coronary artery disease, lowering levels of cholesterol, and reduced risk of colorectal cancer.

A unique type of soluble fibre found in oats called beta-glucan, has numerous benefits. It nourishes and restores healthy gut bacteria and helps reduce blood sugar levels.

A few studies also indicate that oats may boost the immune system, enhancing the body’s ability to fight bacteria, viruses, fungi and parasites

Oats contain a range of molecules that act as antioxidants; this includes avenanthramides, which are polyphenols. Studies have revealed that Avenanthramides may play a role in keeping blood pressure low.

They also have anti-inflammatory and anti-itching properties when applied topically to the skin.

Using oats on the skin.

Oats contain zinc, which is an anti-inflammatory. They also contain compounds called saponins, which are natural cleansers. Oat extracts can also be used to soothe skin conditions, and their emollient properties are used in cosmetics.

It certainly seems that oats are good for us, inside and out.

Till the next post, 

Live clean n prosper