Tag: antiinflammatory

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Golden Sweet Potato Muffins

We all lead busy lives, whether we are a full time stay-at-home mother or father, a family juggling work, kids and their additional sporting, schooling and friendship commitments or business people. It is easy to push our nutritional needs to the wayside when our life seems to be in chaos. Unfortunately the repercussion of poor nutritional intake often means we crave sweet, salty and carbohydrate dense foods to give us an instant but short lived boost of energy to get us by.

Not with these beautifully golden muffins! They concur both your sweet and savoury cravings as well as provide sustained energy with balanced carbohydrates. They are also a quick and easy option to run to the car with.

What else have these babies got going for them?

  • They contain turmeric, praised for its anti-inflammatory abilities
  • They boast an enormous his of vitamins, minerals and antioxidants
  • They are flour and dairy free
  • They are low GI

Golden Sweet Potato Muffins

Serves: 12 muffins

Prep time: 10 mins

Cook time: 60 minutes or until cooked through

Ingredients

  • 1 large sweet potato, peeled, cubed
  • 2 free-range eggs
  • 1/2 cup olive oil
  • ½ tsp turmeric
  • 2 cloves garlic (chopped)
  • 1/2 teaspoon ground sea salt
  • 2 green onions, chopped or ½ brown onion
  • 2 cups oat flour (2 cups regular oats blended down into flour)
  • 2 teaspoons baking powder

Method

  1. Preheat oven to 170°C (fan-forced) and line muffin tray with cases
  2. Steam sweet potato until completely soft
  3. Mash sweet potato with a folk or place into blender.
  4. Using an electric beater, beat the mashed sweet potato, eggs, olive oil and salt together in a large mixing bowl until combined.
  5. Stir through chopped spring onion, garlic and turmeric.
  6. Add oat flour and baking powder and fold it into mixture until combined.
  7. Using a large dessert spoon, spoon mix into muffin cases and bake in the oven for 35 minutes-1 hour or until lightly browned and cooked through. Allow to cool in the tray.

You may store muffins in an airtight container in the fridge or freeze them. Re-heat them in the oven or microwave before serving.

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Homemade Oven Dried Tomatoes (AKA Sundried)

Sundried tomatoes are a tasty addition to any salad, antipasto plate or smashed avocado. Store bought sundried tomatoes however, often come with some nasty additives and unhealthy oils. Making them at home can be a sure fire way of ensuring they are as healthy and clean as possible but still absolutely delish!

Not only are they yummy, cooked tomatoes are higher in lycopene than their raw, fresh counterparts. Lycopene is a powerful antioxidant which has been praised for improving male prostate health, cardiovascular health and to protect against sun damage.

Homemade Oven Dried Tomatoes

  • 1kg Roma tomatoes
  • 3 tbsp. olive oil
  • Himalayan salt and pepper to taste

Method

Preheat oven to 100 degrees Celsius fan forced. Line a medium to large baking tray (or use two smaller trays) with baking paper or parchment paper.

Cut each tomato in half length ways. Lay out skin side down on the baking tray, leaving some space between them.

Drizzle olive oil lightly over each. Season with salt and pepper.

Place in the oven for 7-10 hours or until fluid has evaporated and tomatoes have flattened and shrivelled.

Store in a glass jar in the fridge with a 1/4 of the jar filled with olive oil.

Enjoy over salads, with antipasto platters or on your brekky avo on toast!

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Saffron: A Herbal Treasure

Saffron

Saffron has ancient status in herbal medicine, recently it has become a more mainstream herbal remedy, popping up in my healthfood stores and pharmacies across several well-known brands. This is thanks to more research that has been conducted into Saffron’s therapeutic uses with fantastic results.

Historically, Saffron was used for ailments such as skin, digestive, respiratory, urinary tract, mood disorders and eye health.  With links to traditional uses all over the world including much of Europe and the Middle East, China and India, saffron is a world recognised herb with a variety of health benefits.

Modern day research has backed many of the traditional uses of saffron which include:

–          Antidepressant

–          Neurodegenerative reduction

–          Respiratory complaints

–          Cardioprotective

ANTIDEPRESSANT

One of the most recognised and useful functions of Saffron is as an antidepressant or mood stabiliser. The herb contains anti-inflammatory, antioxidant and neuroprotective properties, all indicated in depression and mood disorders. Research has demonstrated positive effects in the reduction of anxiety, stress, sleep quality and mood enhancement. Better yet, there are little side effects to the use of Saffron.

NEURODEGENERATIVE REDUCTION

Inflammation and oxidation have a large role to play in neurodegenerative diseases. As previously mentioned, Saffron boasts a substantial amount of antioxidant and anti-inflammatory properties making it beneficial in the potential prevention and management of diseases such as Alzheimer’s. 

RESPIRATORY COMPLAINTS

A lesser known action of Saffron is its role as a bronchodilator. Asthmatics experience moderate to severe levels of bronchoconstriction, causing difficulty in breathing. Saffron has demonstrated potential in opening airways and enhancing circulation to the lungs. This may help to reducing the wheezing and shortness of breath that accompanies asthma. 

CARDIOPROTECTIVE

Saffron has shown promise in reducing atherosclerotic risk by reducing the oxidation of LDL (bad) cholesterol, lipid (fat) absorption and plaque adhesion to arteries, preventing blockages and therefore, cardiovascular events.

Saffron, a herb that rarely enters our pantry cupboard due to its high price tag, yet lives up to its value with exceptional health benefits is often overlooked for other herbs, supplements and medications.

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Tuna – Salmons Greatest Rival

Tuna

 

Salmon seems to receive all of the accolades when it comes to health benefits.

But the humble tuna puts up a pretty good fight for nutritional profile.

Let’s see why it measures up!

Heart Healthy Omega 3 Fatty Acids

Omega-3 fatty acids reduce bad cholesterol (LDL) while increasing good cholesterol (HDL). This reduces the negative impact cholesterol has on the arteries and allows the heart to do its job, pumping blood around the body.

Reduces Pain and Inflammation

The healthy fats found in Tuna have been shown to reduce pain and inflammation, particularly muscular, joint and arthritic pain but can also include headaches and migraines.

Helps to Lower Blood Pressure

Tuna contains beneficial levels of potassium. Potassium is an electrolyte which supports healthy blood pressure. Teamed up with anti-inflammatory omega 3 fatty acids and blood can flow freely and without resistance around the body.

Supports a Healthy Immune System

Zinc and Vitamin C are important antioxidant nutrients in a healthy immune system.

Weight Management

The reduction and management of inflammation, along with the clean protein found in tuna sets the body up for a healthy metabolism. Tuna is low in saturated fats and is therefore a healthy option over red meats, which are rich in saturated fat.

Bone Health

Rich in B vitamins, Tuna is a great supporter of bone health, making the bones stronger, more durable and less likely to break or fracture.

Sexy Skin

The mix of protein, omega-3, B vitamins, zinc and Vitamin C is the perfect recipe for glowing, radiant skin. Free of acne, dry patches and wrinkles.

Enhanced Energy Production

Protein and B Vitamins provide sustained energy to support you throughout the day, stress and all.

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Natural Relief of Joint Pain

Joint Pain

 Joint Pain

Joint pain can be a real stifler to the aging persons quality of life. Although joint pain is often associated with aging, any person of any age can experience joint pain. Inflammation is one of the driving factors that cause joint pain and is characterised by swelling, redness, sometimes heat, stiffness and tendinous to touch.

Can you relate?

Pain and inflammation can go as far as making you feel physically ill and irritable.

Not nice!

Sometimes, there can be an element of arthritis of osteo or rheumatoid nature that can worsen these symptoms and you quality of life.

Many people are turning to natural medicines to deal with their pain and arthritic ailments. This is because people are becoming more and more aware of the benefits natural medicines have in reducing pain, inflammation and removing toxins from the body. A process that can only benefit the body as a whole.

Some herbs stimulate our detoxing organs to rid the body of toxic metabolic waste, such as those that target the liver, skin, kidneys, lymphatic system and intestines. Toxic waste that is left to its own avail is allowed to run ramped around the body, entering tissues and amping up inflammation. This reduces the body’s resources for addressing the joint inflammation that is presenting elsewhere.

Let’s look at some easy access herbs that have shown absolute promise in reducing pain, inflammation and toxic waste.

Ginger

One of the easiest herbs to access and one of the most versatile. Often use to ease cold and flu symptoms or nausea when travelling, ginger is also an effective anti-inflammatory herb. Research has demonstrated its ability to target similar pathways to anti-inflammatory medications, reducing the internally made chemicals that increase the symptoms of inflammation. This in turn reduces pain and swelling.

It is important if you are on anti-coagulant medication that you seek advice from a health professional before utilising ginger.

Turmeric

The herb that has received much hype in recent years, but it is not unwarranted. The deeply orangey-yellow culinary herb is a beneficial addition for any inflammatory condition that exists in the body. It is high in antioxidant content and has been shown to have a similar effect to NSAIDS drugs. The herb increases circulatory efficacy, allowing blood to enter the tissues and spaces that it is need for the reduction of inflammation and repair processes.

Turmeric also possesses anti-coagulant properties and should therefore be taken under the guidance of a health professional if you are on anti-coagulant medications (or blood thinners).

Flaxseeds

High in anti-inflammatory omega-3 fatty acids, flaxseeds are the perfect addition to any anti-inflammatory diet. They are a good source of omega-3 fatty acids for vegans and vegetarians and are active in supporting a healthy immune system. It is important that you first crush or grind the seeds and soak them for ease of digestion. Smoothies or uncooked oats are an effective way to utilise flaxseeds as they should not be heated. Heating will reduce their omega-3 content and damage the beneficial anti-inflammatory properties of the seeds.

Olive oil

Rich in monounsaturated fatty acids, olive oil has long been used in the Mediterranean diet, promoting good health and longevity. The healthy fats and antioxidants that are contained within good quality olive oil have demonstrated anti-inflammatory benefits that have withstood the test of time in efficacy and criticism.

Just by adding these wonder herbs and oils into your diet and improving your diet overall, you can, overtime reduce the damage inflammation can cause and say goodbye to pain!

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Hangover Survival Smoothie

The Dreaded Hangover, Often the Consequence of a Good Time

I am not one to drink regularly, however, I do on occasion like to socialise and let my hair down with a few drinks.

Because alcohol highly depletes our vitamins, minerals, body fluids and disrupts the functioning of our guts and liver, it is important to replenish with quality nutrients.

 

I like to take a liver support before the event and drink lots of water to reduce dehydration.

Once I get home and, in the morning, I find a nice smoothie nourishing and restoring and…. greatly reduces the severity of the hang over.

This smoothie is dairy free, gluten free, vegan and refined sugar free! 

 

In my Hangover Survival Smoothie you will find

1 cup almond milk or coconut water (full of electrolytes)

½ cup mixed berries (full of antioxidants)

1 banana (contains potassium, vitamins, minerals and carbohydrates)

¼- ½ avocado (healthy fats to reduce inflammation and fibre)

1 tsp cacao powder (contains magnesium)

20g prana or Sunwarrior protein vegan proteins

¼ cup baby spinach

1 tsp cinnamon

1 tsp nut butter

60ml Kefir

1 tsp maca powder

1 tsp chia seeds

Simply blend it all up before you begin your big night/day and have half when you get home and finish it off in the morning with a healthy protein and complex carb brekky.

Why these ingredients?

Coconut water contains a mix of electrolytes to support proper hydration and the processing of alcohol.

Berries are high in antioxidants to reduce the oxidative damage that alcohol has on our body. They also contain vitamin C to support the immune system and processing of alcohol.

Bananas are a source of the electrolyte potassium to replace the losses caused by the diuretic effect of alcohol. They also contain other beneficial vitamins and minerals.

Avocados are rich in fibre and potassium but are also are great source of healthy fats which help to reduce the oxidative damage caused by alcohol.

Cacao is rich in antioxidants to reduce oxidative damage and is a valuable source of magnesium, another electrolyte that assists in hydration, the processing of alcohol and relaxed the muscle and nervous system. Magnesium is also a vasodilator which can reduce the severity of headaches.

Protein utilisation and absorption is reduced with alcohol intake. Because protein plays an important role in every function of our body including our immune system, nervous system, digestive functions, liver function and muscle repair and function it is important that we replenish our protein to process the alcohol we have consumed and restore efficient and optimal body function.

Spinach contains iron and antioxidants along with other essential vitamins and minerals to reduce damaged blood cells and oxidative damage.

Cinnamon soothes and warms the digestive tract but also assists in blood sugar regulation that is often disrupted by alcohol, particularly those yummy drinks containing large amounts of sugars.

Nut butters not only taste delish! but they contain beneficial amounts of healthy fats.

Kefir assists in restoring the healthy gut bacteria that we lose with drinking alcohol. Many people now days have altered gut flora without the inclusion of alcohol so re-introducing these important little friends goes a long way towards a healthy hangover recovery.

Maca powder will boost your energy levels to bounce back faster.

Chia seeds are little seeds that pack a powerful nutritional punch. They are full of antioxidants, vitamins, minerals, protein, fibre and healthy fats providing the tools for a speedy recovery.

It’s what you put in that counts!

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