TOASTED SOURDOUGH WITH: ALMOND & AVOCADO, COCONUT & BLUBERRY OR PEANUT BUTTER & BANANA! – SNACK

Toast. Pretty much universally adored and missed most by low carb aficionados (though they would completely deny it!!). The fact is bread is perfectly fine as part of a balanced diet. But I have only one rule. Please get yourself a decent loaf of real bread! That is, bread that doesn’t have a ‘best before’ date or more than 3-4 main ingredients (unless you are buying gluten-free). My top recommendation is a good quality sourdough.

Sourdough is more digestible and nutritious than industrial loaves thanks to naturally occurring acids that ferment the dough to bread down phytates (which impair nutrient absorption) and gluten (which may cause intolerances, though not to be confused with celiac disease). This fermentation process makes nutrients more available for absorption, and renders simple sugars less available, which may help to control blood sugar, particularly for people with diabetes.

This is not so much a strict recipe as it is a source of ideas for making a slice of toast into a nutritious, energy sustaining, mid-afternoon or evening snack. My advice is to stay away from overly processed shop bought spreads and try to make your own, or purchase whole, nut or seed spreads with no added sugars or oils. Real Irish butter, goats butter, olive oil or even coconut oil are also perfectly fine options if you’re not a fan of nut and seed spreads.

Serves: one to multiple

You will need:

  • Bread: 1 slice per person (I used a small loaf of german-style rye sourdough bread).
  • Nut Butters* (1 tbsp per person): choose from Meridian Almond butter, Meridian Peanut Butter and Coconut Butter.
  • Fruits: choose banana and avocado (3-4 slices per person), or blueberries (2 tbsp per person).
  • Nuts, Seeds & Sprinkles (1/3 tbsp) per person: 85% cacao dark chocolate (grated), black sesame seeds, coconut flake, ground cinnamon.

Topping Combinations featured:

  • Savoury: Crunchy Almond butter, Avocado & Black Sesame Seeds
  • A bit posh: Coconut butter, Crushed Blueberries & dark chocolate
  • Old-school: Crunchy Peanut butter, banana, cinnamon & coconut shavings

Instructions:

  1. Simple! Lay out small bowls and jars of your favourite toppings. Toast the bread and get creative!

To make your own coconut butter: dump 250g unsweetened desiccated coconut into a high-speed food processor and pulse for 8-10 minutes until smooth and runny. Decant into an airtight jar and store at room temperature. Note: coconut butter tends to harden even in the warmest cupboards. To soften, submerge the jar in warm water for 10 minutes before use.

To make other nut butters: you only need ONE ingredient to make any nut butter! Nuts! If you roast them in the oven for about 15 minutes at 150C (350F) you will get a lovely creamy texture as roasting helps to release the natural oils in nuts.  My favourites are walnuts, hazelnuts or almonds. Macadamias are also great but quite pricey! Cool the nuts slightly before tossing into a food processor and blending for about 8-10 minutes until smooth and creamy.  Store in an airtight jar.

NUTRITION INFORMATION
Option Serving Calories Fat Protein Carbs Sugars Fibre
Almond Butter, Avocado + Black Sesame Seeds 1 slice 266 15.7g 8g 26.7g 2.6g 5.8g
Coconut Butter, Blueberry & dark chocolate shavings 1 slice 239 13g 3.5g 28g 6.2g 3g
Peanut butter, banana & coconut 1 slice 259 11.1g 8.1g 32.6g 9.3g 4.4g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

We must fight back against sugar

dr-nina-sugar-image-2

Dr Nina Byrnes

Ireland is grappling with sugar addiction. If we don’t wean ourselves off it, we risk an uncontrollable Type 2 diabetes epidemic affecting hundreds of thousands of people. This will put immense financial and infrastructural pressure on our health service.

Beyond tooth decay, headaches, mood swings and upset stomachs, long-term, unmoderated sugar consumption can lead to serious conditions like obesity. Obesity, in turn, can lead to heart disease, liver disease, cancers of the digestive system and Type 2 diabetes. I see this on a regular basis in my practice.

Type 2 diabetes, which impairs the body’s ability to create the hormone insulin, is on the rise in Ireland. Unlike Type 1 diabetes, an autoimmune condition caused by genetic and environmental factors, Type 2 diabetes is caused, in the main, by an unhealthy diet with poor food and drink choices, and sedentary lifestyles.

In 2015, the International Diabetes Federation released some startling statistics. That year, 171,800 Irish adults, or more than 5.5 percent of the population, were found to have the disease, and more than 1,200 died from it or diabetes-related diseases. The findings also estimated that almost 65,000 people were living with undiagnosed diabetes.

The prognosis for 2017 and beyond does not look much better. Irish men already have the highest BMI in Europe and Irish women the third. According to the World Health Organisation, we are on course to become Europe’s most obese country by 2030. Obesity, as we know, is the perfect kindling for Type 2 diabetes.

I am delighted to be supporting LloydsPharmacy’s diabetes awareness campaign as it is vital that people are educated on the adverse effects of sugar, the benefits of a healthy lifestyle and diet, and the importance of screening for diabetes.

As part of the initiative, LloydsPharmacy conducted a survey on attitudes to diabetes and sugar consumption among 1000 Irish people over the age of 16. The survey revealed some shocking trends.

80 percent of Irish adults do not know their daily recommended sugar intake, and almost half never check the sugar content of their food. 37 percent eat sugary confectionery on a daily basis, and 18 percent admit to drinking soft drinks—which are laden with sugar—every day.

Children and young adults are at high risk of developing obesity and developing lifestyle diseases like Type 2 diabetes. Primary and secondary school pupils need continuous education in healthy eating and exercise, but particularly the latter who have far more personal control over their own nutrition. It must be made crystal clear to them that crisps and cans of Coca-Cola cannot be consumed on a daily basis without detrimental health effects. Government-supported initiatives are essential in this area.

Thankfully, when Type 2 diabetes is diagnosed, it can be treated with a mixture of diet, exercise and medication. Most diabetic patients lead perfectly healthy lives. Prevention is, of course, preferable, and in high-risk individuals, diabetes can be staved off with lifestyle changes, like frequent exercise, dietary modification and weight loss. In addition, the HSE also recommends limiting alcohol consumption and not smoking.

Colleagues at 84 LloydsPharmacy stores nationwide have received extensive training from Diabetes Ireland to help support those at risk and living with diabetes.

For more information or if you are concerned about developing diabetes, call into your local LloydsPharmacy store.

 

LloydsPharamcy diabetes information events

To help customers understand, prevent and manage diabetes, LloydsPharmacy will be hosting four information events in pharmacies nationwide in partnership with Diabetes Ireland and bestselling author Jules Coll. Diabetes Ireland will also provide free diabetes screening before each event. The events are free to attend, and all are welcome.

 

LloydsPharmacy, Blackrock, Co Dublin – 7 February at 6 pm

Free diabetes screening 2pm-6pm

LloydsPharmacy, Ballincollig, Co Cork – 28 February at 6:30 pm

Free diabetes screening 2pm-6pm

LloydsPharmacy, Northside Shopping Centre, Dublin 17 – 7 March at 6 pm

Free diabetes screening 2pm-6pm

LloydsPharmacy, Castletroy, Co Limerick – 21 March at 7:30 pm

Free diabetes screening 3pm-7pm

WALNUT BREAD WITH DATE & CINNAMON ‘JAM’ – SNACK

Not just that little knobbly nut you used the pick off the top of your walnut whip as a kid, walnuts are an underrated, yet nutritious package of protein, healthy fats, fibre, plant sterols, antioxidants, vitamins and minerals.

Eating just a small handful of whole walnuts every day could help to control body weight as well as helping to reduce chronic inflammation in the body which is associated with heart disease, diabetes, Alzheimer’s disease and some cancers.

The essential fatty acid found in walnuts is called ALA (alpha linolenic acid). ALA is an omega-3 fat that can significantly reduce fasting insulin levels over a period of about 3 months in people with type 2 diabetes as well as notable improvements in the composition of blood fats.

This is a great recipe to try at the weekend and save individual slices to eat during the week as an afternoon snack. Of course you could very easily just grab a handful of walnuts and a piece of fruit but sometimes we need something a little extra special to keep us on track…especially with the prospect of multiple delicious topping options!

(makes a loaf, approx. 10-12 slices)

For the bread

  • 1 1/2 cups chopped walnuts
  • 4 whole eggs, beaten
  • 1/3 cup ground almonds
  • 3 tbsp Nua Naturals hulled hemp seeds*
  • 1 tbsp Chia Bia ground chia seeds (or flax seeds)*
  • 1 tbsp maple or agave syrup
  • 1/2 tsp. baking powder

Equipment: food processor, large bowl, loaf tin, oven

Step by Step

Preheat the oven to 180 degrees celsius (350 F). Grease a loaf tin using a little coconut oil*.

  1. Put the walnuts in a food processor and blend until they form a paste (usually takes about 5-8 minutes).
  2. Transfer the walnut paste to a large bowl and stir in the eggs and maple syrup until well combined (you could also just add the eggs and syrup to the food processor bowl and pulse to combine).
  3. Add the ground almonds, hemp seeds, chia seeds and baking powder and stir with a spatula (the mixture will still be quite wet).
  4. Pour the mixture into the loaf tin and bake in the oven for about 45 minutes. You know its cooked when a skewer comes out clean and a crack forms down the centre. Remove from the oven and leave to cool slightly before slicing.

Tip: the bread stores well in an airtight container the fridge for about 1-2 weeks but you can cut and wrap individual slices in parchment / clingfilm and freeze for up to 1 month, defrosting/toasting them only as needed.

Serving options:  Date & Cinnamon Jam

Soak 20 deseeded dates in a half cup hot water to soften. Add 1/2 tsp. ground cinnamon and using a hand blender to make a paste.  Store for up to 1 month in an airtight jar in your fridge. Makes about 12 servings (teaspoons).

  • Try this bread with an ounce of good quality mature Cheddar cheese or soft brie cheese and sliced fresh figs.
  • For a quick breakfast spread with a little Meridian almond butter* and top with some sliced banana.
NUTRITION INFORMATION PER ONE SERVING (1 slice)
Calories Fat Protein Carbs Sugar Fibre
153 13.6g 5.7g 4.1g 1.8g 1.6g
A source of folic acid, vitamin B6, antioxidants and omega-3 fatty acids

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

‘The Healthonist’ Recipes by Pamela Ryan – (Golden) Milk & Cookies!

How time flies when you’re having fun (and eating great food)… can you believe it’s our 12th and final week of recipes by nutritional therapist Pamela! We hope you’ve enjoyed it as much as we have. But fear not, you can still find more amazing recipes on Instagram @the_healthonist and at  www.thehealthonist.com

This weeks recipe is (Golden) Milk & Cookies, enjoy!

Turmeric. The golden spice associated with Indian cuisine has been used for centuries, particularly in Ayurveda (the ancient healing system of India) for its powerful healing properties. It’s no surprise then, that scientists soon became interested in the seemingly magical medicinal properties of this golden root.

Curcumin – the main bioactive compound found in turmeric root is probably one of the most heavily researched compounds in the world in relation to its potent anti-inflammatory effects.  This compound has been proven effective in treating inflammation, diabetes, cardiovascular disease, Alzheimer’s disease, cognitive decline and multiple sclerosis as well as being effective in preventing the progression of some cancers. I love when science and ancient wisdom agree!

As curcumin is not easily absorbed into cells on its own,  it is often taken with black pepper and coconut oil or milk to enhance absorption so the recipes here optimise the bioavailability of  curcumin. Whats more, golden milk is a particularly effective tonic for balancing female hormones and may be an effective in reducing the pain and inflammation associated with PMS, PCOS, Uterine Fibroids and Endometriosis and for balancing blood sugars.   This is my version of milk & cookies – no dairy, gluten or refined ingredients….

Turmeric & Ginger Cookies (Makes about 12)

  • 125g ground almonds
  • 100g organic gluten free oats, ground into a coarse flour using a food processor
  • 1/3 cup organic maple syrup
  • 2 teaspoons organic ground turmeric
  • 1 teaspoon organic ground ginger
  1. Line a baking tray with parchment and pre-heat the oven the 180 degrees celsius.
  2. In a bowl combine all the ingredients to form a crumbly dough that sticks together easily when pressed.
  3. Take heaped tablespoons of mixture and shape it into balls using your hands. Place onto the baking tray and press down lightly with the base of a small glass.
  4. Bake in the oven for 12-15 minutes until the cookies are golden. Remove from the oven and leave to cool on a wire wrack. As the cookies cool they will become more crunchy.
  5. Store in an airtight container for up to 1 week.

Golden Milk (Makes 1 cup)

  • 1 teaspoon ground turmeric
  • 1/3 teaspoon ground cinnamon
  • 1 heaped teaspoon organic virgin coconut oil
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup unsweetened nut milk (almond, coconut, hazelnut, hemp etc)
  • 1/2 teaspoon organic maple syrup, raw honey or coconut palm sugar.
  1. In a small bowl mix the turmeric, cinnamon, black pepper and coconut oil to make a paste.
  2. Transfer to a small saucepan and heat gently for a minute then pour in your chosen milk.
  3. Heat gently for about 5 minutes (do not boil).
  4. To serve, pour the golden milk into a cup and add a 1/2 teaspoon organic maple syrup, raw honey or coconut sugar to taste.