ARE YOUR BREAKFAST CEREALS CONTRIBUTING TO ILL HEALTH?

Breakfast Cereals

Breakfast cereals are loaded with man-made sugars (e.g. dextrose, glucose, fructose, high fructose corn syrup (HFCS), maltose, maltodextrin, or xylitol), primarily made from corn or wheat which may be genetically modified or alternatively they contain refined white sugar (sucrose a mixture of glucose and fructose). White sugar is definitely more natural compared to man-made sugars but is stripped from all its macro and micro-nutrients. Both versions of sugars do not contribute to nourishing the body as they are not surrounded by other simple sugars, amino acids, fats, vitamins and minerals, compared to natural sugars. They are only supplying you with empty calories and altering your taste buds. (1)

High consumption of sugar impacts brain function, is associated with increased risk of non-alcoholic fatty-liver disease (2) (3), heart disease, type-2 diabetes (4) and breast cancer (5) . It is also believed that sugar changes the gut-microbiotia, the organisms that live in your gut, by increasing the intestinal permeability, leading to leaky gut (6, 7). The low-grade inflammation that sugar triggers can contribute to the transfer of substance from the gut into the bloodstream, contributing to obesity and metabolic diseases.

Natural sugars are a wholefood, including raw honey, stevia and sugar in fruit (e.g. monk-fruit). Our body benefits from natural sugars when consumed in small amounts. Winter fruits are lower in natural sugars compared to summer fruits. Raw honey for example is rich in nutrients has antimicrobial, pre-biotics as well as wound-healing properties. (8, 9).

Added sugar can be have so many different names on the ingredient label. Don’t’ belief that natural-sounding names such as maple syrup, rice syrup, molasses, cane juice, fruit sugar or fruit juice are a better alternative. They are still sugars. Also, look where it is placed on the ingredient list. The higher up sugar is as an ingredient, the higher its amount. The best and easiest solution is to reduce packaged foods and dinks as much as possible which will reduce your sugar intake dramatically.

Home-Made Granola

Ingredients

• 5 cups of wheat free, organic oats or quinoa or rice flakes

• 2 cups (245g) of sunflower seeds

• 1 cup of pumpkin seeds

• 2 cups of nuts, chopped

• 2 cups of natural coconut flakes

• 1 ½ cup of raisins or sultanas

• ½ cup of goji berries

• ½ cup of chia seeds

• 70g of organic butter, ghee or coconut oil, melted

• ½ cup of raw honey

Method

In a big wok or frying pan, let the butter, ghee or coconut oil melt, add all the ingredients, except for the dried fruit, honey and cinnamon. Toast for 15 minutes over medium heat while stirring to avoid from burning. Add the dried fruits and toast for another 10 minutes. Then add the honey and cinnamon, stir well to coat the muesli evenly. Let cool and transfer into a glass jar.

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

ENERGY TONICS

Energetic Tonics

Seeds are energetic tonics and super rich in nutrients. They are so versatile in their use and the perfect ingredient for snacks. Below, I share some of the amazing health benefits of seeds that I use for my seed cracker recipe.

Sunflower seeds are an energetic tonic, boost memory and concentration levels as they contain more protein than beef and 20 percent unsaturated fat which helps to sustain a balanced blood sugar level, influencing your behaviors, concentration and performance positively. (1)

Pumpkin seeds are higher in protein than many other seeds and nuts and they are an important source of omega-3 fatty acids. Omega-3 fatty acids are the most lacking essential fatty acid in our diets, essential for children's brain development and maintenance of immune and nervous system. Both seeds are an excellent source of calcium, iron, zinc, phosphorus. (2)

Sesame seeds are a remarkable source of calcium. However, as the calcium is bound to the oxalic acid in the seeds it is not available. Soaking the seeds overnight and then toasting them, reduces the oxalic acid content. Hulling the seeds eliminated the oxalic acid content but also strips away most of the calcium. Hulled sesame seeds as for example used for tahini, lose their fiber, calcium, potassium, iron, vitamin B6, A and B1. Whole sesame seeds enjoyed in moderation will not interfere with the calcium absorption, in healthy individuals. Sesame seeds are higher in protein (35%) compared to nuts, and are high in vitamin E, making sesame oil a very stable oil and resistant to oxidation. Sesame contains as much iron as liver and contains methionine and tryptophan, two amino-acids lacking in vegetable protein foods. (3)

Chia seeds were long prized as an endurance food by the Native Americans. Today we know chia seeds to be one of the highest omega-3 fatty acid sources next to flax seeds. The darker seeds are nutritionally superior to the light variety. As chis seeds can lubricate dryness, they may assist with reliving constipation., reduce nervousness and improve mental focus. (4)

Seed Crackers

Ingredients

• 1 cup of sunflower seeds, hulled

• ½ cup of sesame seeds (soaked overnight, optional), replace with sunflower seeds, if not using sesame seeds

• ½ cup of pumpkin seeds

• 1 tablespoon of chia seeds

• ½ teaspoon of sea salt

• 1 garlic clove, peeled

• 1 teaspoon of dried or fresh thyme (optional)

• Up to 1.4 cup of water (filtered if possible)

Method

Preheat oven to 350F (180°C). In a food processor or blender, using the regular metal blade, combine the sunflower and pumpkin seeds, garlic and salt and blend for 2-3 minutes, until the seeds have turned to a flour.

Add the sesame seeds and chia seeds as well as the thyme and pulse for a few seconds to blend them in. Slowly add in the water, a couple of teaspoons at a time with blending in between until the seed mixture clumps together to a ball.

Put the mixture on to a parchment paper that is lying on a baking tray and take your hands to make a round dough of ball with it that you press down. Then you put another parchment paper of the same size on top and roll out the dough into a rectangle shape until it is thin enough for crackers (up to ¼ inch thickness).  Remove the top parchment paper and put into the oven and bake for 12-15 minutes at 180°C.

Let the crackers cool down and cut square or triangle piece with a pizza cutter or knife. Store in an air tight container.

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott