Tag: iron

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

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.

Spinach and Iron – myth or fact ??

Today i’m going to tackle the myth that Spinach provides us with lots of Iron.

The idea that spinach contained exceptional levels of iron originated in 1870 with a German chemist named Erich von Wolf. Dr Von Wolf was researching the nutritional benefits of this leafy vegetable. In his notes, he accidentally printed the decimal point in the vegetable’s iron content in the wrong spot. 3.5 grams of iron suddenly became 35 grams, an extremely high amount of iron.

Those figures remained unchallenged until 1937, when it was discovered that the content was 1/10th the claim. The oversight resulted from a misplaced decimal point.

The cartoon character Popeye also popularised the idea of high iron content in spinach. In fact, spinach growers credited Popeye with a 33% increase in U.S. spinach consumption and saving the industry in the 1930s, according to Popeye’s official website.

 The nutrition facts 

Spinach doesn’t have that much more iron than other leafy greens like broccoli and kale. One cup of raw leaves has .81 milligrams of iron, while the same amount of broccoli has .66 mg. and kale has .24 mg.

Although it contains higher levels of iron and calcium, the rate of absorption is almost nil. This is due to it containing high levels of oxalic acid, a food component that inhibits iron and calcium absorption.

Despite its unusable iron and calcium content, Spinach is still a highly nutritious vegetable. It’s rich in several important minerals, proteins, and vitamins. It’s juice is also said to be the most potent for the prevention of cancer cell formation. Research has shown that those who eat spinach daily are less likely to develop lung cancer. It is also a good source of the B vitamin, Folate, that promotes normal foetal development during pregnancy.       (Source – www.innvista.com)

Spinach is often paired with dairy products, especially cheeses in many recipes. In the Middle East and Greece it is often teamed with feta or haloumi, while Italians combine it with ricotta or parmesan. However, pairing this dark green vegetable with dairy can lessen the amount of calcium your body absorbs from the dairy products.

 The different varieties

 

English spinach, or true spinach, is often confused with silverbeet. Spinach, however, has a smaller, flatter leaf and green veins, as opposed to the white veins of silverbeet.

Baby spinach is a flat-leaf green with soft, tender and mild-flavoured leaves. Usually sold pre-washed, it requires no advance preparation. Because the stems are so tender, there is no need to remove them. It’s perfect raw in salads, and can be added at the last minute to many dishes, or used in any recipe requiring English spinach.

Silverbeet is a close relative of spinach and beetroot, and is believed to have originated in the Mediterranean. Silverbeet is also best with the stalks removed and cooked. Cook as briefly as possible to retain maximum nutrient content.

 

So whichever type of spinach you prefer, continue to enjoy it. Just don’t rely on it as a source of iron or calcium.

 

Till the next post,

 

Live clean n prosper.