ingredients ¼ cup of uncooked quinoa flakes ¾ cup of unsweetened almond milk ½ tablespoon of almonds, chopped ½ cup of fresh berries A pinch of ground cinnamon to serve method Soak quinoa flakes with ¼ cup almond milk overnight in the fridge. This speeds up the cooking time in the morning. Add soaked quinoa flakes to a small saucepan with the remaining ½ cup almond milk. Heat on low-medium heat until simmering, stirring regularly. Cook for approximately 5 to 6 minutes, or until the porridge is thickened, smooth and creamy. Serve topped with chopped almonds and your choice of berries. Sprinkle with ground cinnamon.   Variations: Use rice milk instead of almond milk...

Your gut is where you absorb all the nutrients to power your body, making a healthy digestive system central to your overall health. But did you know that there are close to 2 kg worth of bacteria in your gut? That’s literally billions of tiny micro-organisms living and growing in your gut right now – collectively called gut ‘microbiota’. These beneficial bacteria encourage healthy digestion and support an efficient immune system, keeping any undesirable bacteria at minimal levels. However, if the numbers of undesirable bacteria begin to outweigh the beneficial bacteria this can lead to digestive symptoms such as constipation, wind and...

Now we are not strangers to the building blocks of feeding our children a good meal throughout the day. Now familiarise yourself with the ingredients. Almond meal Also called ground almonds and is a healthy grain-free flour alternative to make cakes and biscuits or for crumbing meats and fish.  Ideally grind whole almonds as required in a food processor to avoid the fat in the nuts from going rancid if it has been exposed to light and/or heat. Almond butter (nut butter) These are ground almond paste and a wonderful substitute for butter.  Any nut can be round into a paste, they are a...

  When cooking food, the main consideration is to keep the vitamin and mineral content intact as much as possible.  To preserve the precious nutritional content, cook at lower temperatures and if required, for a longer period of time.  Try to avoid frying as this essentially destroys the nutrients.     The best cooking methods include ✅ Braising ✅ Poaching ✅ Sautéing ✅ Simmering ✅ Steaming ✅ Stewing ✅ Stir frying in water     Microwave cooking Many homes rely on cooking in the microwave oven as a way to get food prepared and on the table quickly.  There are some cautions to be aware of when preparing food in this manner. One of the...

Organic food is more nutritious than ordinary produce because it is not sprayed with herbicides and pesticides.  It also contains more vitamins and minerals because of better farming practices.   The advantage of introducing organic food to children is to reduce chemicals in their diet that may interfere with the delicate balance between their immune system, gut and brain.  These communication pathways are still learning to talk with each other and chemicals may be likely to interfere with this conversation.  For most, the choice of going totally organic is not an option because of the expense.  However, because of increased demand, supermarkets...

  Below are examples on substituting healthier versions of a particular food. Limit these Healthy substitute Wheat flour Wholemeal spelt flour, coconut flour, quinoa flour Wheat pasta/spaghetti Soba noodles, rice noodles, spelt noodles, buckwheat noodles White rice Brown rice, basmati rice, wild rice Vegetable oil, sunflower oil, Soya bean oil, Canola oil, Corn oil, Grapeseed oil, Safflower oil Oil for cooking: Coconut oil, Olive oil, Rice bran oil Oil for pouring:  Flaxseed oil, Macadamia oil, Walnut oil (keep refrigerated) Margarine Butter, avocado, nut butters Table salt Sea Salt, Celtic salt Sugar Rice malt syrup, raw honey Refined sweet biscuits Make biscuits at home and substitute sugar with rice malt sugar Processed dry biscuits Natural wholemeal rice crackers, rice biscuits, wholemeal gluten...

We all want the very best for our children and that includes a good education which is an important building block for a fulfilling life. A wholesome lunch will ensure they can focus and concentrate in their afternoon lessons. Getting together a healthy lunch that you know your child will enjoy can be the vain of parent’s life.  It can be easy to fall into the trap of not putting much thought into your child’s lunch especially with the mad rush to get out the door each morning. For a growing child, placing just as much emphasis on what you are...

  After a long day away from home the afternoon snack is very important because this meal will tide them over to dinner time.  They are usually starving when they get home and their blood sugars can be low too, especially if they haven’t eaten enough protein with lunch or been too busy playing and not eaten at all.  This can be a danger zone when it comes to processed food because they will be craving sugary snacks.  The best idea is to get some protein into them to fill them up quickly.     After school tips ✅. Check their lunchbox to make sure...

  Western herbal medicine involves using plants and plant material to create medicines to help prevent or treat various illnesses. These materials may use some or all parts of a plant, such as flowers, roots, fruits, leaves, and bark.This modality emphasises the use of European and Native American herbs; however, herbs from other parts of the world are sometimes used as well.Traditional Western herbal medicine evolved mostly from the ancient Greeks, who were strongly influenced by Egyptian and Middle Eastern civilizations. Western herbal medicine also has roots in the indigenous practices of the British Isles and ancient Roman traditions. Well-known historical...

Being pregnant is a normal part of many women’s lives, however, this is also a time to take particular care of your overall wellbeing to ensure that not only will your baby get the best start, but you also maintain your own optimal wellbeing. Other than adhering to the healthiest diet possible – incorporate the following tips into your life to ensure your pregnancy is a smooth and enjoyable experience. • ✅ Ensure you get an adequate amount of sleep each night.• ✅ Aim to drink plenty of water throughout the day – even if this means more trips to the...

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