Good Nutrition Advice

For a healthy body and mind

Tag: healthy food

nutrition advice

Boredom Link to Food Cravings

nutrition adviceBoredom can make you more likely to crave fatty and sugary foods.

Research presented at this year’s Annual Conference of the British Psychological Society explored the connection between boredom and food consumption. The research was based on two studies involving up to 52 people; the first observed a group’s food intake before and after carrying out a monotonous task and the second study involved observing both food choices (healthy or unhealthy) and amount during both a funny and a boring film.

The results showed that you are more likely to eat unhealthy food when you are carrying out repetitive tasks and you’re more likely to opt for unhealthy food when you’re watching a boring film.

Make sure that you keep plenty of healthy food with you at all times so that if you are doing something repetitive or boring, you always have something healthy to hand.

References: Bored people reach for the crisps

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sara's banana bread

Sara’s Banana Bread

Banana Bread Ingredients:

Makes around 12-14 slices. 

  • 3/4 cup buckwheat flour
  • 1/4 cup coconut flour
  • 1 tsp cardamon
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1/4 tsp himalayan salt
  • 1/2 tsp vanilla powder/ 1tsp vanilla extract
  • 1 egg
  • 3 tbsp coconut oil
  • 4 tbsp water
  • 4 ripe bananas, mashed
  • 1 apple grated
  • 1/2 cup of raisins/sultanas
  • 1/2 cup of walnuts, crushed
  • 1 tbsp coconut sugar


1. Preheat the oven to 180c and lightly grease a loaf tin with coconut oil.

2. Combine all the dry ingredients in a bowl.

3. Beat the egg and add the mashed bananas, coconut oil, water, sugar, apple and combine well.

4. Lastly, add the flour mixture to the wet ingredients and add the nuts and raisins and fold through. Once all is combined well pour the mixture into the greased loaf tin.

5. Bake for 50-55 minutes or until golden brown (a skewer/knife inserted into the centre should come out clean)

Serving Suggestions

  • Plain and simple
  • Topped with homemade almond butter
  •  Homemade nutella (for those extra naughty days)


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, that’s why we make our own bread with the best bread machine we found at this site that review the best bread machine online. 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…

Vegan Cherry Banana Raw Cheesecake

Vegan Cherry Banana Raw Cheesecake

This vegan cherry banana raw cheesecake is healthy and delicious. What are you waiting for?!


½ cup almonds
½ cup buckwheat groats
½ cup dried dates

1 cup cashews (soaked over night)
½ cup frozen sour cherries (pitted)
1 frozen banana

Fruits to garnish

1. Add all ingredients for the base to a blender/food processor and process until well combined and a sticky dough begins to form.

2. Line the base of a 7″ spring form pan with cling wrap/parchment paper spread the dough. Place it in the freezer for a couple of hours or over night.

3. Drain the cashews and put half of the cashews and banana into the blender/food processor and process until smooth and creamy. Spread out the banana mixture on top of the base layer. Place in the freezer to keep it cold.

4. Meanwhile add the other half of the cashews and add the cherries to the blender. Process until smooth and spread the mixture on top of the banana layer.

5. Top with frozen fruit and place back into the freezer for a couple of hours to set.

6. Before serving, take it out and let thaw for about 20 minutes.

spaghetti squash with egg

Spaghetti­ Squash­ with ­Spinach and­ ­Egg

This recipe is a extract from What to Eat — A 14-day guide to healthy eating — 14 days of breakfasts, lunches, dinners and snacks to get you on the road to a healthy lifestyle.

 Spaghetti­ Squash­ with ­Spinach and­ ­Egg

Serves 1

2 teaspoons olive oil
1 medium shallot, halved and thinly sliced
3 cloves garlic, thinly sliced
1 5-ounce bag baby spinach
1 ounce Parmesan, finely grated
about 1 1⁄2 cups roasted spaghetti squash
1 large egg
1 tablespoon parsley leaves
1⁄2 tablespoon sliced chives

Heat 1 teaspoon olive oil in a large skillet over medium heat. Add the sliced shallot and cook, stirring often, until the shallot is soft — about 2 minutes.

Add the sliced garlic and cook, stirring constantly, until the garlic is fragrant — about 30 seconds.

Add the baby spinach and cook, stirring, until the spinach is soft and wilted — about 1 minute.

Add the Parmesan and the roasted spaghetti squash and cook, stirring often, to melt most of the cheese and heat the squash all the way through.

When the mixture is hot, turn the heat off and let it sit in the skillet while you fry the egg.

Heat the remaining teaspoon of olive oil in a non- stick skillet over medium-low heat. Crack the egg into the skillet, season with kosher salt and freshly ground pepper and cook until the white is set but the yolk is still runny, 2-3 minutes.

Transfer the spaghetti squash to a plate or bowl, then top with the fried egg and herbs.

Nutritional Information:
403 calories, 22 g fat (7.7 g saturated fat), 31 g carbohydrate (8.1 g dietary fiber, 8.4 g sugars), 22.8 g protein, 205 mg cholesterol, 694 mg sodium


How to Make Courgette Spaghetti

So, last week — and I really can’t imagine why it’s taken me so long — I finally got around to learning how to make courgette spaghetti and buying a spiralizer.

A what, I hear you ask? You know, one of those contraptions for shredding courgettes so you can eat raw vegetables and pretend you’re eating spaghetti.

I can hear you all sniggering now… But not so fast! I have to tell you it is the best thing I’ve done since I spent ridiculous amounts of money of that whizzy juicer that’s now lurking in the loft. Seriously, I have been having lots of fun. And I’ve discovered a whole new world of ‘spiralizing’.

My all-time favourite has to be spiralized courgette with a spoon of pesto, some baby tomatoes and a handful of pistachios. BUT chuck in a few M&S oriental chilli and lime prawns and you’d have a hard time finding a better dish in any Michelin starred restaurant. OK, maybe I’m exaggerating a little — but not much.

Courgette spaghettiThese are a few of my favourites so far:

Avocado, Feta and Spinach and
Turkey Meatballs.

Actually, what I have found is you can use any of your favourite pasta sauces or any combination you fancy.

I’m off to try asparagus and mozzarella, with an egg, a squeeze of lemon and lots of parmesan…

Bon appetit!


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