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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…

Gluten: The Hidden Killer in your Food Cupboard?

finally-food-i-can-eat-coverSomething you’re eating may be killing you, and you may not even know it… Now I know that sounds terribly dramatic and sensationalist, and when I say this, I don’t mean that eating a slice of bread is going to poison you and make you drop down dead. However, the long-term effects may be far more damaging than you would ever think.

If you live on cheeseburgers or French fries or drink numerous sodas every day, you’re likely to know you are shortening your life. But how could eating a nice dark, crunchy slice of whole wheat bread be bad for you?

Well, bread contains gluten, a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. Clearly, gluten is a staple of most Western diets.

What most people don’t know is that gluten can cause serious health complications. You may still be at risk even if you don’t have celiac disease.

So, let’s look at the truth about gluten, explain the dangers, and provide you with a simple system that will help you determine whether or not gluten is a problem for you.

The Dangers of Gluten

A recent study reported in the Journal of the American Medical Association found that people with diagnosed, undiagnosed, and latent celiac disease or gluten sensitivity had a higher risk of death, mostly from heart disease and cancer.

This study looked at almost 30,00 patients from 1969 to 2008 and examined deaths in three groups. Those with full-blown celiac disease, those with inflammation of their intestine but not full-blown celiac disease, and those with latent celiac disease or gluten sensitivity.

The findings were dramatic. There was a 39 percent increased risk of death in those with celiac disease, 72 percent increased risk in those with gut inflammation related to gluten, and 35 percent increased risk in those with gluten sensitivity but no celiac disease.

This is ground-breaking research that proves you don’t have to have full-blown celiac disease with a positive intestinal biopsy — which is what conventional thinking tells us — to have serious health problems and complications, including death, from eating gluten.

Yet an estimated 99 percent of people who have a problem with eating gluten don’t even know it. They ascribe their ill health or symptoms to something else — not gluten sensitivity, which is 100 percent curable.

So, how easy is it to give up gluten. Well, it may not be as hard as you might think. To help you along the way, Shirley Plant, nutritionist and author of Finally… Food I Can Eat, has come up with a 21-day challenge for you. Shirley’s step-by-step approach has helped thousands of people wean themselves off not only gluten, but sugar too.

It is an easy to follow, no-nonsense programme that supports you every step of the way to giving up gluten in 21 days. Just think, in no time at all you could feel like a different person…

Even if you’re not gluten intolerant, I can almost guarantee you will feel better and lighter in less than a month.

If you want to try Shirley’s programme, here’s the link to your: 21-Day Gluten Free Challenge

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