Tag: fibre

Lime & Poppy Seed Slice

Today I’m sharing a Poppy Seed slice recipe.

I saw a recipe for a gluten free Poppy seed slice in the paper recently and decided to give it a try. Our lime tree is full of fruit at the moment so that became the citrus flavour of choice.

You could make this recipe using lemon or orange if you prefer.

Poppy Seeds also have health benefits

Poppy Seeds also have a number of impressive nutritional components that can help your body improve or maintain optimal function.

Each serving of poppy seed contains a considerable amount of linoleic acid, an omega-6 fatty acid that offers protection against heart disease.

Poppy seeds contain iron and phosphorus, minerals essential for the maintenance of both muscles and bones.

These little seeds also contain calcium, iron and magnesium. The minerals needed by the body to regulate brain activity and the development of neurons. They also aid in the production of neurotransmitters.

Poppy seeds have high amounts of dietary fibre, which aids the digestive system in metabolising and smoothly processing ingested food, preventing constipation and other digestive problems.

The abundance of copper and iron in poppy seeds improves red blood cell formation, which helps in the prevention of anemia and other blood-related conditions.

Lime Poppy Seed Slice

Ingredients

¼ cup of Maple syrup

¼ cup lime juice

1 tsp chia seeds

about 1 tsp lime zest

1 tsp vanilla paste/extract

4 eggs – separated

1 cup almond flour

½ cup green banana flour

1 tsp baking powder

¼ cup poppy seeds

pinch of salt

 Method

Preheat your oven to 180’c

In a large mixing bowl, combine the syrup, lime juice, zest, chia seeds, egg yokes and vanilla and leave to sit.

In another bowl, beat the egg whites till stiff, adding the salt part way through.

Now add the flour, baking powder and poppy seeds to the other ingredients, mixing well.

Fold in the egg whites till combined then place the mix into a square tin, smoothing the top.

Bake till cooked through and lightly golden, approx. 20 to25 minutes.

Cool completely before removing it from the tin and cutting into squares.

 

I made a simple Cream Cheese topping, which can be added at time of serving.

Mix 100 grams of spreadable cream cheese with 1 tsp vanilla and 1 tsp maple syrup.

We just spread a small amount on each slice with a little added zest.

 I hope you enjoy making and eating this slice.

Till the next post,

 

Live clean n Prosper

Green Banana Flour

This week’s post is about Green Banana flour.

It’s relatively new to Australia, but it’s already getting a lot of attention due to its many health benefits.

What is it?

Banana flour is a powder made from un-ripe (green) bananas. Historically, banana flour has been used in Africa and Jamaica as early as the 1900’s, as a cheaper alternative to wheat flour. The flour is generally produced using green bananas that are peeled, chopped, dried, and then ground.

Is Banana flour healthy?

The flour is gluten free, high in potassium, magnesium, dietary fibre and vitamin E. It is now often used as a gluten-free replacement for wheat flours. It is also one of the richest sources of resistance starch in the world.

However, not all resistant starches are made equal. Of the handful of foods that contain resistant starch, the quantity is low and it can be destroyed through cooking or it comes from genetically modified sources. The cooking process does not destroy the resistant starch in the banana flour.

In 2013 Robert Watkins, a Queensland Banana Farmer, discovered the richest source of resistant starch in a variety of bananas known as Lady Fingers. While regular bananas (they must be green) consumed by the mass market such as Cavendish still contain resistant starch, they only contain approximately half the amount found in Lady Fingers.

The starchy unripe Lady Finger bananas are also low in sugar. As a result, the milled flour can help people better control their blood glucose. It also provides a range of digestive benefits, making it a powerful new gut health ingredient. Nutritional studies in the area of resistant starches have revealed enzyme-resistant starches produce important metabolites in the colon. These metabolites appear to have important biological effects, which can lead to improved physical and mental health.

Health benefits

The flour contains 3 different fibres

– Resistant starch, a fermentable fibre
– Inulin, soluble fibre and
– Dietary Fibre or insoluble fibre

These fibres work like a prebiotic. When the fibres enter your digestive system they encourage production of digestive enzymes that nourish the good gut bacteria and in turn heals your gut.

These fibres also increase the absorption and capacity of antioxidants and minerals. They improve colon health and aide in the prevention of colon cancer. Together the fibres also aide in the treatment of diabetes, lower cholesterol and triglyceride levels, a well as reduce the incidence of gallstones.
Resistant starch can also assist with weight loss, as you feel quite full after consuming a small amount. Resistant Starch in this form also increases metabolism and removes aflatoxins and inflammation. (Sources – www.ncbi.nlm.nih.gov www.naturalevolutionfoods.com.au www.wikipedia.org   www.thesourcebulkfoods.com.au )

Repurposed “waste”

There is approximately 500 tonne of Lady Finger bananas going to waste every week in Australia. This is due to being considered ‘unsuitable’ according to supermarket guidelines. The fruit are perfectly good for eating and packed full of nutrients yet “unwanted” by the supermarket giants because they were too straight, too bendy, too big or too small.

Rather than disposing of the tonnes of “waste” bananas, Robert Watkins developed a manufacturing process to turn the bananas into flour.

What began as a purpose and use for tonnes of wasted bananas each week has evolved into a new market for all growers. Mr Watkins is continuing to research how the nutrient dense green bananas can be utilised in different ways.

It’s fantastic to see how one farmer can have such a positive impact on a whole industry.

Till the next post,

Live clean n prosper

Is Quinoa really good for us?

Today’s topic is Quinoa.

Over the past couple of years we have included this food into our diet. It is another one of the so-called ‘super foods’ that have become popular with foodies. We were aware that it was meant to be better for us than rice, however it was only recently that I looked into how and why. (Sources – Wikipedia, Grains & Legumes Nutritional Council of Aust. )

So what is Quinoa?

Quinoa (pronounced keen-wah) originates from the Andes and is a staple food of the indigenous people there, the Quechua. It was domesticated 3,000 to 4,000 years ago for human consumption in the Lake Titicaca basin of Peru and Bolivia. Archaeological evidence shows livestock uses 5,200 to 7,000 years ago.

The ancient Incas called quinoa the “mother grain” and revered it as sacred. However, technically, quinoa isn’t a grain at all, but the seed of the Goosefoot plant. The goosefoot plant is not a grass, but rather plant botanically related to spinach and amaranth. It’s considered a ‘pseudo-cereal’. Loosely grouped with other grains due to being similar nutritionally and used in ways similar to ‘true’ grains.

To help ward off insects and birds, quinoa has a bitter residue of saponins, a natural occurring plant-defence. This makes it easier for farmers to grow the food organically. After harvest, the seeds are processed to remove the bitter-tasting outer seed coating.

It is still a good idea to thoroughly rinse the seeds under running water prior to cooking.

 Is Quinoa a ‘Super food’?

Quinoa is gluten free and provides protein, dietary fibre, B vitamins, and dietary minerals in rich amounts, above those of wheat, corn, rice, or oats.

It is considered to be a complete protein due to the presence of all eight essential amino acids needed for tissue development in humans. Our bodies don’t make all of these amino acids all by themselves, so we rely on our diets to supply them. Usually, only animal products like meat and eggs are able to provide all at once.

In regards to protein, Quinoa has twice the amount compared to other grains like barley, wheat, and rice.

It is a low G.I. carbohydrate, relatively low in fat, most of which is omega-6 polyunsaturated fat and is high in dietary fibre. One cup of cooked quinoa contains 40 fewer calories than the same amount of white rice, but the real benefit is in the carbohydrates. White rice contains almost 15 times the amount of carbohydrates than quinoa. Quinoa also provides more grams of fibre.

Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease. It is definitely is good for us, I will leave you to decide if it’s ‘super’.

It is available in different forms
  • Quinoa grain/seed – cooks in around 15 minutes and when cooked, reveals a small white tail (the germ of the kernel). Great as a light, fluffy side dish served instead of rice. It can also be added to soups, salads and baked goods.
  • Quinoa flour –  has a tasty, nutty flavour and is often used in gluten free baking. This flour can also be used as a thickener in sauces, soups and other dishes, especially in cases where additional protein may be beneficial.
  • Quinoa flakes – are simply steam-rolled to create a quick cooking flake. The flakes can be used for a hot breakfast similar to porridge, added to pancakes, waffles or smoothies. Use them as a coating instead of breadcrumbs, or they may be used as an alternative to rolled oats in muffins or cookies.

Quinoa flakes are also great for thickening sauces, curries or casseroles. I actually add the flakes to my yoghurt at breakfast, increasing the fibre and protein content. They seem to disappear into the yoghurt and are virtually tasteless.

I hope that this information answers any questions you may also have had about this particular food. If you haven’t tried quinoa, give it a go, you may find you really enjoy it.

Till the next post,

Live clean n prosper.