Good Nutrition Advice

For a healthy body and mind

Month: May 2016

Porridge with Berry Compote

Porridge with Berry Compote

Sara’s porridge with berry compote ?

This is a true winner and a great kick-start to your day keeping you satisfied for longer.
Oats are loaded with fibre which also helps in lowering levels of bad cholesterol.
Antioxidant-rich berries are a great alternative to loading your morning porridge with table sugar. They are nutrient rich and also low GI keeping your blood glucose levels at bay.

Method for porridge:
1 cup of rolled oats
1 & 1/2 cups of oat milk
Cinnamon to top

1. Simply place your oats in a small saucepan together with your oat milk stirring continuously to create a yummy creamy porridge. This will take around 2-3 mins until the oats are cooked through.

Method for berry compote:
2 cups of frozen/fresh mixed berries
1 tbsp coconut sugar
1 tsp vanilla extract
1/2 tsp cinnamon
2 tbsp water

1. Add all ingredients to a small pan stirring occasionally on a low heat until berries are warm and juices behind to release (3-4 mins)

Simply serve your porridge with a sprinkle of cinnamon and top with your yummy berry compote!


 

Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

An egg a day won't harm you

Eating An Egg a Day Won’t Harm You

Fiona Wilkinson.

Eating an egg a day won’t have a negative impact on your heart health.

A recent study in the American Journal of Clinical Nutrition looked into the diets of 1,032 men between 42 – 60 years old. After 21 years the scientists from University of Eastern Finland re-evaluated the participants’ health and found that 230 had a myocardial infarction (heart attack) and 32.5% carried the APOE4 gene responsible for lower cholesterol metabolism.

The researchers found that high dietary cholesterol was not linked to the risk of heart disease, even in those with the APOE4 gene.

If you have been diagnosed with high cholesterol this study is worth remembering: dietary cholesterol in the form of eggs won’t do you any harm. The best way to balance your cholesterol is for you to eat plenty of wholegrains, healthy plant-based oils (olive oil, nuts, seeds and avocado).

Include omega-3s from oily fish and make sure you are getting enough sleep to keep you in good health.

References:

Associations of egg and cholesterol intakes with carotid intima-media thickness and risk of incident coronary artery disease according to apolipoprotein E phenotype in men: the Kuopio Ischaemic Heart Disease Risk Factor Study

Moroccan Lamb Meatballs

Moroccan Lamb Meatballs

Sara Borg.

Moroccan lamb meatballs with a rucola, orange and pecan halloumi salad.

This was dinner that I prepared for a couple of friends last night. It’s a great meal to put together as it doesn’t require much preparation time and will definitely leave your guests satisfied and impressed. The lamb meatballs are packed with flavour from the spices and the salad gives the dish that perfect twist of tanginess from the oranges!

Meatballs recipe: (serves 8) 
1 1/2 kilos lamb mince
1 large onion, chopped finely
2 gloves garlic, chopped finely
2 eggs, beaten
3 tbsp oat bran/oat flour
2 tsp ras el hanout spice
2 tsp ground cumin
2 tsp ground coriander
1 tsp turmeric
1/2 tsp ground chilli
Bunch of fresh mint & parsley, chopped finely

1. Simply combine all the ingredients together and set aside for at least 30mins to marinate. (You can also do this overnight)
2. Roll the mixture into balls and set aside.
3. Heat a large non stick pan with 1 tbsp coconut oil, then add the meatballs and cook for around 7 mins on either side, until browned on the edges but slightly pink in the middle.

For the salad: 
1 bag of rucola (roquette)
2 oranges (juice of half for the dressing, the rest chopped into small pieces)
Handful of goji berries (optional)
1 cup pecans, halved
1 avocado, chopped
1 block halloumi cheese, cut into thick slices
Bunch of fresh mint, chopped

For the dressing: 
4 tbsp olive oil
1 tbsp apple cider vinegar
1 tsp honey
2 tsp dijon mustard

1. Combine all the salad ingredients together.
2. Heat a small non stick pan and grill the halloumi cheese until browned on both sides. Then add to the salad.
3. Pour over the dressing and toss together well.

I served the meatballs with a side of salad, toasted wholemeal pitta, mint yoghurt raita and a glass of wine…remember it’s all about balance!


 

Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

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