Tag: fruit

A bit about Coconut & Coconut Flour

Todays post is all about Coconut and Coconut flour.

Coconut is such a versatile food and available in several different forms. It is becoming increasingly popular in many different diets due to its many health benefits. I use it in many of the recipes shared on this blog – Choc-Orange Slice, Orange & Coconut Cake, Spiced Pumpkin Muffins, Brownies,

First, what is Coconut?

Botanically speaking, a coconut is a fibrous one-seeded drupe. However, when using loose definitions, the coconut can be all three: a fruit, a nut, and a seed.

Coconut is a seed because it is the reproductive part of the tree. However, coconut is also a fruit because it is a fibrous one-seeded drupe. Finally, coconut is a nut because a loose definition of a nut is nothing but a one-seeded ‘fruit’.

It’s all a bit botanically confusing I think.

It’s very versatile.

Coconuts are used for many things ranging from food to cosmetics.  Coconuts are distinct from other fruits because of the large quantity of clear liquid, “coconut water” or “coconut juice” contained inside.

The coconut flesh can be eaten straight from the shell. It is also dried and shredded, toasted or not. The oil and milk derived from it are commonly used in cooking as well as in soaps and cosmetics.

It has many health benefits

As a food, as it’s incredibly rich in vitamins, minerals, and fibre.

Lauric acid is the most important saturated fat provided by coconuts. It lowers the level of bad cholesterol (LDL) in the body and helps keep your arteries clean and healthy.

The liquid or water is not only a delicious and refreshing drink, it is also rich in electrolytes, enzymes, and minerals. Cytokinin, one of the elements found in coconut water, possesses potent anti-carcinogenic and anti-aging properties.

What is Coconut flour?

Dehydrating and finely grinding the coconut flesh after the oil has been extracted, creates the flour. With a slightly sweet, coconut flavour, coconut flour has a fine texture and can be used to substitute plain flour.

Coconut flour can be used to replace up to 1/3 of plain wheat flour in baking recipes, however about an equal amount of extra liquid will also be needed.

Coconut flour provides medium-chain triglycerides (MCTs) and plant-based iron.

MCTs are a type of fat linked to several benefits, such as weight loss, protection against bacteria and viruses, and enhanced brain and heart health.

Coconut flour also contains high levels of fibre, which may help keep blood sugar levels in check. Foods rich in fiber help regulate blood sugar levels by slowing down the speed at which sugar enters your bloodstream.

Additionally, coconut flour contains small amounts of soluble and other fermentable fibres, which feed the beneficial bacteria in your gut. The combination of fibre may also benefit your digestion. (Sources – http://www.coconutresearchcenter.org/, https://www.healthline.com, https://www.medicalnewstoday.com )

So, try adding a bit of coconut to your cooking. Whether it is desiccated, milk, oil or flour, will have some form of health benefit.

It also tastes nice.

Till the next post,

Live clean n prosper.

The Gut – Brain Connection

Today’s post is about the Gut – Brain connection.

Last week I read an article about studies in the UK and Australia, which found that eating fruit and vegetables makes people happy.

The U.K. study of 45,000 people concluded that eating fruit and vegetables several times a week, generated an increase in life satisfaction.

The Australian study consisted of more than 7000 people. It found a link between a diagnosis of depression and the minimal consumption of fruit and vegetables.

The reason behind these results is the gut microbiome.

I have previously written about different aspects of our gut microbiome in relation to our health. (Red wine and Gut health, Gut health and Strawberries, Smoothies)

Today I will write about the gut connection with the brain and how that can impact on our health. Scott is currently studying this particular subject at the moment, so I have lots of research material at my disposal.

About the microbiome

The human gut microbiome contains resident microorganisms including bacteria, viruses, fungi and protozoa. These have an important role in nutrient and mineral absorption. In synthesis of enzymes, vitamins and amino acids, and production of short-chain fatty acids. They assist with energy extraction from diet, with metabolism and help control local inflammation.

Several studies have shown that the intestinal microbiome are integral in modulating the risk of several chronic diseases.

At the same time, it is now understood that diet plays a significant role in shaping the microbiome. Experimental studies showing an acute change in diet can induce temporary changes within 24 hrs.

These recorded benefits have led to further study in the ability to modify the gut microbiota through diet.

The brain connection

Our brain, being the major part of our body’s central nervous system is always in communication with the gastrointestinal tract, or gut. There is mounting data that gut microbiota is the source of a number of substances which affect regions of the brain.

These regions are involved in the control of emotions, cognition and physical activity.

On the flip side, studies also suggest that overwhelming systemic stress and inflammation can also produce acute changes in the microbiome.

All of this research is telling us that the brain and the gut have a very interdependent relationship.

and then diet…

Studies as early as 1977 showed that diet could effect the composition of the gut microbiome. Since then, hundreds of different studies and experiments have been conducted in this field.

Several diets, including Western, gluten-free, omnivore, vegetarian, vegan and Mediterranean, have been studied for their ability to modulate the gut microbiota.

Across the spectrum of studies, the Mediterranean diet is highly regarded as a healthy balanced diet. Most notable is the high intake of fibre and low glycemic carbohydrates. There is also a relatively greater vegetable intake than animal protein. These are important factors in keeping the gut microbiota balanced, which is critical for a healthy immune system.

The close relationship between diet, the gut microbiome and health, shows how we may improve our overall health by modulating our diet.

Already the gut microbiome has been found to influence the response to cancer immunotherapy. Alterations of gut microbiota have also been associated with treating mood and depressive disorders.

So the takeaway from this research is – eat fruit and vegetables regularly to maintain good gut health and good mental health.

Till the next post,

Live clean n prosper

A Choc-Orange Slice recipe

Today I’m sharing another recipe, this time featuring Oranges.

At this time of the year our orange trees are full of fruit and I like to find different ways of using it.

What I like about this recipe is that it uses the whole fruit and nothing is wasted. You get every bit of nutrition out of the fruit.

I have previously written about the health benefits of Oranges, of which there are many.

As is usually the way with many fruits, eating an orange is healthier than just drinking the juice. With this recipe, you eat the peel as well, which actually contains higher amounts of some nutrients than the flesh.

This slice is wheat free and almost dairy free (the eggs) and tastes amazing when served a little warm with cream or yoghurt.

 Choc-Orange Slice

Makes 16 pieces

 Ingredients

2 whole organic oranges (about 400gm weight)

4 large eggs

100 gms desiccated coconut

75 gms almond meal

100 gms rapadura sugar

2 tbsp maple syrup (or rice malt syrup)

3 tbsp cacao

2 tsp bi carb soda (or baking powder)

 Method

  • Wash oranges and put them in a large saucepan, covering them with water. (Put a small plate on top of the oranges to stop them floating.)
  • Bring to boil, and then simmer for approximately 40 minutes till the skins have softened.
  • Take the oranges from the water, cut them into quarters and allow to cool.
  • Remove any pips and place the pieces into a food processor.
  • Process till you have a smooth pulp.
  • Add the eggs and maple syrup processing till just mixed.
  • Add the dry ingredients and process till combined.
  • Pour the mixture into a prepared 20 x 20 cm tin and bake at 180* for approx. 1 hr until firm to the touch.
  • Allow the slice to cool a while before removing it from the tin and cutting into squares.

** Variations **

  • If you have a nut allergy you can swap out the almond meal for more coconut.
  • If you don’t want the chocolate, just leave it out.

A bit about Orange peel

Although orange peels are edible, they are not nearly as sweet or as juicy as the pulp.

It may surprise you that the skins have about four times more health benefits than the actual orange fruit that we eat.

Orange peel actually has more fibre than the fruit inside. The pith of the orange — the white part between the skin and fruit — can be sour or bitter but actually contains just as much vitamin C as the fruit itself.

The orange peel contains flavonoids and other phyto-chemicals that are highly beneficial for our health. Flavonoids are antioxidant compounds that help prevent chronic diseases such as cancer and heart diseases.

Orange peels contain several B vitamins, vitamins A and C. In addition, the peel contains considerable amounts of copper, calcium and magnesium.

(Sources:  www.livescience.com, www.manipalhospitals.com, www.articles.mercola.com)

Also keep in mind, that unless you’re eating peel from an organic orange, it could be covered in chemicals.

I hope you enjoy this slice as much as we do.

Till the next post,

Live clean n Prosper