Recipes – Page 7 – Selina Rose

Natural Remedies for Cold & Flu

Getting a common cold doesn’t have to be so… common. There are things you can do naturally to decrease your likelihood of getting sick.

But, if you do happen to get sick, there are things you can also do to help support your body to fight it off.

Good hand hygiene and overall healthy habits can reduce your risk of getting sick in the first place. And good nutrition can help your immune system fight off a cold more quickly. Imagine your germ-fighting immune cells all hungry and tired, versus them being nourished and full of energy.

And that’s what this post is all about.

First, I’ll give you some tips to reduce your risk of getting sick in the first place. Then, I’ll let you in on some of my strategies to recover from that cold you may still get from time to time.

Natural tips to reduce your risk of sickness

Here are some great ideas to incorporate into your daily life to reduce your risk of getting sick.

1 – Wash your hands. A lot. Your hands can trap and transport all kinds of microbes that cause sickness. And I’m not just talking about colds here, but lots of different germs.

NOTE: Antibacterial soap is not recommended! Not only is it no more effective than regular soap and water, but it can contribute to antibiotic resistance.

2 – Get enough nutrients. I know this is way oversimplified, but I would be remiss to exclude it. Every cell in your body, including your immune cells, need enough of all the essential nutrients. The more nutrition you have, the better and stronger you will be, especially with vitamins A, C, and E. Vitamin A-rich foods include carrots, sweet potato, and organ meats. Vitamin C-rich foods include bell peppers and citrus. Vitamin E-rich foods include nuts, seeds, and leafy greens.

3 – Probiotic foods. Helping our health-promoting gut microbes with more of their probiotic friends is in order here to help keep the immune system strong. Try 1-2 servings/day of fermented foods and drinks like sauerkraut, kimchi, miso, kefir, or kombucha.

4 – Prebiotic foods. Feeding those friendly gut microbes their favourite foods can help them to grow and flourish. They love fibrous foods like onions, asparagus, berries, bananas, sweet potatoes, whole grains, and seeds. Aim for 2-3 servings/day.

5 – Get enough sleep. Did you know that our immune system cycles with our circadian system? When we sleep our immune cells produce antibodies to fight infections. Try to get at least 7 hours every single night, even when you’re feeling great.

Natural tips to recover from a cold

When you do get an infection, not only do you need more nutrients to fight it off, but your body also has a harder time absorbing and using the nutrients you take in. Sometimes this is because of reduced hunger, sometimes due to gastrointestinal reasons. Either way, nourishing your body is even more important. When you do get sick, make sure you are implementing tips 1-5 plus the tips below that are crucial for getting over a common cold.

6 – Drink lots of fluids. Being sick can be dehydrating. Fluids like water, broth in soup, and green tea are warm, hydrating comfort drinks. Chicken soup is a source of electrolytes, especially if homemade from a real chicken with lots of vegetables. Green tea has been shown to boost some of our immune cells, and this can help to better fight off the invading germ.

7 – Rest and recover. When your body is fighting an infection, it’s busy working hard for your health. Give it a break and relax while you’re feeling under the weather.

Side note: catching a cold (or any illness really) is a “forced pause.” That means something has come along to make you take a break from work or your regular routine. Instead of trying to “power through” or ignore your symptoms, instead take them as a sign that there’s something else you need to pay attention to at the moment—probably yourself. Give yourself a much-needed time out and do the self-care you’ve been neglecting. Journaling, reading, colouring, taking a bath or watching a feel-good movie are great ways to take some time out for yourself when you’re forced (by a sickness) to take a pause.

Conclusion

There are lots of things we can do to stay healthy and reduce infections naturally. Washing your hands is a proven way to reduce your risk. And staying healthy in all other ways helps a lot. Getting enough nutrition, eating probiotic and prebiotic foods, and getting enough sleep are key year round.

If you do get sick, keep up all of your good habits above, and make sure to add some warm, healthy fluids, and extra rest.

What do you do when you get sick? Let me know in the comments below.

Recipe (Throat soothing): Honey Lemon Ginger Cough Drops

½ cup honey
2 Tbsp. lemon juice
1 tsp freshly grated ginger root

Instructions

Put ingredients into a small saucepan.
Stir frequently until it becomes foamy. Be careful because the honey can burn easily.
Remove from heat and continue to stir until the foam reduces.
Put the saucepan back on the heat.
Repeat this until a candy thermometer reads 300F.
Drop a bit into a glass of ice water. If the mixture forms a hard, crunchy ball, it’s ready! If not, keep stirring and heating for another minute or two and try with the ice water again.
Once a hard ball forms from a drop into the ice water, let the saucepan cool until the foam has reduced.
Drizzle the candy into a candy mold or onto oiled parchment paper.
Let cool at room temperature until the cough drops are hard.
Pop out of the mold or break into pieces, and store in an airtight container.

Tip: You can sprinkle them with vitamin C powder to keep them from sticking together.

References:

https://www.precisionnutrition.com/what-to-eat-when-sick

https://www.thepaleomom.com/natural-approaches-to-cold-flu-season/

http://nutritionfacts.org/video/preventing-the-common-cold-with-probiotics/

https://www.youtube.com/watch?v=9dExiRwh-DQ

http://www.who.int/gpsc/clean_hands_protection/en/

What is the Satiety Index?

You’ve likely noticed that some foods keep you feeling full longer? While others leave you feeling snacky an hour later? (snacky- that’s a real word)

This can make it difficult to “stop eating when you feel full.” It gets a bit tricky if you’re picking foods that aren’t filling.

This concept is a phenomenon called satiety. It’s the feeling of fullness, of being satisfied and satiated. It’s is the opposite of hunger and appetite.

The satiety index is a rating of foods that have been tested for the satiating effect in a 240 calorie (1,000 kJ) portion size. The scale scores foods based on whether people feel extremely hungry, hungry, semi-hungry, no feeling, semi-satisfied, satisfied, or extremely satisfied. Similarly to the glycemic index, the response to white bread was set to be 100. Foods that are more filling have numbers higher than 100. Foods that are less filling have numbers lower than 100.

Characteristics of foods with a high satiety index

There are a few common characteristics of highly satiating foods.

Foods that are more filling (i.e., have a high satiety index) tend to have more protein. Protein is considered to be more filling than either carbohydrates or fats.
They also tend to have more fiber. Because fiber is not digested, it provides bulk. This bulk tends to help you feel full longer because it slows down emptying of the stomach and digestion time.
Highly satiating foods tend to have more volume for the same amount of calories; this means they tend to take up more space with water or air.
They tend to have less fat.
Highly satiating foods are also generally whole and less processed.

Eating foods that have a higher satiety index will make you feel full longer, and therefore can help you to eat less overall.

This is a great strategy to use if you feel hungry all the time, or if you don’t have continuous access to food throughout the day (say, you’re in meetings for several hours back to back). Eating whole foods that keep you full is a great way to keep your energy up, and no get distracted by hunger and be tempted by unhealthy snacks.

What foods keep you feeling full for longer?

Some foods that score higher than white bread (100) on the satiety index are:
That means these foods help you feel full longer than eating white bread.

Boiled potatoes (323);
Fish (225);
Oatmeal/Porridge (209);
Oranges (202);
Apples (197);
Brown rice pasta (188);
Beef steak (176);
Baked beans (168);
Eggs (150);

Some foods that score lower than white bread (100) on the satiety index are:

That means these foods make you feel less full than eating white bread.

Ice cream (96);
Chips (91);
Yogurt (88);
Peanuts (84);
Mars bar (70:
Doughnuts (68);
Cake (65);
Croissant (47).

In general, it’s a good idea to eat whole foods that are high in nutrients (think fruit and veggies) because they score higher than 100 on the satiety index. Keep this in mind the next time you’re tempted by something on the list that scores lower than 100. These can be satisfying in the moment, but can lower your energy (and your mood) when they leave you feeling hungry a while later.

Tip: Pairing foods together can boost their rating and satiety level. For example, eating fresh fruit paired with nuts, seeds or hemp hearts adds protein and some healthy fat to keep you full longer.

If you want to feel full and more satiated, choose foods from the first list that score more than 100.

Conclusion

The satiety index is a measure of how filling and satisfying food makes you feel. The higher the score, the fuller you feel. Eating foods that score higher on the satiety index can help reduce food intake.

Foods that are very satisfying (satiating) tend to be protein-rich, fiber-rich, lower in fat, whole, less processed foods. Things like boiled potatoes, fish, oats, fruit, meat, and legumes.

Foods that are not very satiating tend to be higher in carbohydrates, fat, and are more processed; things like ice cream, chips, doughnuts, cakes, and croissants.

If you want to feel full longer, then choose more foods that are highly satiating and fewer foods that are not.

Recipe (Highly satiating): Not your average boiled potatoes

Serves 6-8

2 lbs. mini potatoes
2 cloves garlic, minced
1 cup vegetable stock
1/4 tsp salt
1/4 tsp black pepper
1 Tbsp. fresh chives (or 1 tsp dried)
1 Tbsp. fresh parsley (or 1 tsp dried)
½ Tbsp. fresh thyme (or 1 tsp dried)
2 Tbsp. olive oil

Instructions

In large pot place potatoes, garlic, stock, salt & pepper. Cover and bring to boil and simmer for 15 minutes.

Check by piercing gently with a fork. Add more water if needed.

When done toss with herbs and drizzle with olive oil.

Serve & enjoy!

References:

https://en.wikipedia.org/wiki/Satiety_value

http://www.healthline.com/nutrition/15-incredibly-filling-foods#section1

http://www.healthline.com/nutrition/foods-you-can-eat-a-lot-of

https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods

Need Help Going Dairy-free? Here are 6 Great Substitutes

If you’re reading this, you’re likely considering (or already are) removing dairy from your diet. You may have an intolerance, have been told to eliminate dairy, or just want to eat less of it.

Either way, dairy is not an essential nutrient, and there are lots of things you can have instead. These include not just milk, but also yogurt, butter, parmesan, and even pudding and ice cream!

Dairy-free products are becoming more and more popular. Nowadays you can easily find them in the grocery store. But read your labels! Some contain way too much sugar, or other ingredients you may not want to eat or drink.

I’ve put together some simple recipes to make delicious dairy-free foods right in your kitchen.

Go ahead and try my dairy substitutes.

Delicious dairy-free milk

Dairy-free milk is so easy to make and flavour yourself. You can make milk out of just about any nut or seed. You can even make alternative milk out of grains like rice, oats, or quinoa. And you can flavour them too.

It just takes a high-powered blender, some water, and cheesecloth to filter out any remaining bits. Making your own “milk” is so popular that now stores sell nut milk bags!

For flavouring, you can add a pinch of cinnamon, cardamom, or vanilla extract. You can also sweeten your milk with soaked dates, maple syrup, or honey.

Here’s a simple process:

To make a very simple dairy-free milk just soak ½ cup of almonds, coconut, or even hemp seeds for a few hours (if you have the time). Soaking is optional, but it makes the blending process easier and the final milk creamier.

Then drain the soaking water, rinse, and add to a blender with 2 cups of fresh water. Blend on high until smooth (about 1 minute). Add your flavourings, if desired.

Next, strain through a nut milk bag, fine mesh strainer, or a few layers of cheesecloth.

If you want to make a dairy-free cream, just blend your nuts, seeds and/or grains with 1 cup of water instead of 2 for a thicker, creamier, dairy-free milk.

Delicious dairy-free yogurt

Technically, with the right yogurt starter probiotic culture, you can make yogurt out of any dairy-free milk. The most common one to ferment into yogurt is coconut milk. But you can use almond milk or other nut or seed milk.

The trick here is with the fermentation. Follow the instructions on the label of the yogurt starter culture, and enjoy a creamy dairy-free yogurt in a few days.

Delicious dairy-free butter alternatives

Nut and seed butter is a great spread substitute for just about anywhere you’d use a dairy butter. Plus, they have the bonus of fibre, protein, and other nutrients that real butter doesn’t have.

Have you tried coconut butter? (also sometimes called coconut manna) It’s a great dairy-free substitute for butter. You may have heard of it’s cousin, coconut oil, but coconut butter is different. It’s thicker and creamier and works as a great butter alternative in recipes.

Of course, coconut oil is also a good substitute for butter. You can fry with it, bake with it or use it to pop popping corn in a pot on your stove.

I love the mild flavour of coconut oil in anything I bake with bananas. Try it out, it tastes better than butter!

Delicious dairy-free parmesan

If you haven’t tried nutritional yeast, you will be pleasantly surprised at how much it tastes like grated parmesan. Plus, it contains some B vitamins as well.

It’s a salty, cheesy, flaky powder that you can use wherever you want to add a pop of savoury flavour to any dish.

Try this: After you’ve popped your popcorn, sprinkle it with a bit of nutritional yeast for a salty, cheesy flavour.

While we’re on the subject of cheese… there are a number of companies who now make “fauxmage.” Nut-milk cheeses are becoming more and more popular. Check your local health food store’s fridge section. You just might be surprised!

Delicious dairy-free puddings

Did you know you can make a delicious and thick pudding without dairy? That’s right; the plant kingdom has some natural thickeners that are full of fibre.

You can make a chocolate pudding with avocado. Here’s how:

Take one whole avocado and blend it up with ¼ cup cocoa powder, ¼ cup dairy-free milk, 1 tsp vanilla extract, and honey or maple syrup to taste. Then add dairy-free milk to thin if desired.

For chocolate chia pudding, use ⅓ cup chia seeds and place in food processor with 1.5 cups dairy-free milk. Wait for 5-10 minutes until the seeds soak up the liquid. Then add ¼ cup cocoa powder, tsp vanilla extract, and honey or maple syrup to taste. Blend into a smooth pudding.

Delicious dairy-free ice cream

N’ice cream is another delicious dessert made with frozen bananas. I’ve included the recipe for this below.

Conclusion

Dairy-free is easy! Making delicious dairy-free yogurt, milk, butter, parmesan flavour, and even pudding and ice cream is simple.

Are you going to try any of these recipes? Do you have a great one to share as well?

Let me know in the comments below.

Recipe (dairy-free): Chocolate Almond N’ice Cream

Serves 2

2 bananas, chopped and frozen
1 Tbsp. cocoa powder, unsweetened
2 Tbsp. almond butter, unsweetened

Instructions

Add chopped frozen bananas to a food processor. Pulse or lightly blend until almost smooth.
Add cocoa powder and nut butter. Pulse or lightly blend until mixed.

Serve immediately & enjoy!

Tip: Try different nut and/or seed butter. Or instead of cocoa powder and/or seed butter, use just the bananas with a ½ cup of frozen berries. The recipe combinations are endless.

References:

https://www.thepaleomom.com/the-great-dairy-debate/

https://www.thepaleomom.com/5-easy-swaps-favorite-dairy-products/

http://www.healthline.com/nutrition/dairy-substitutes

https://yumuniverse.com/plant-powerful-dairy-free-milk/

Green Tea vs. Black Tea

Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people.

Tea has also been shown to have many health benefits. And some of these benefits are thought to be related to tea’s antioxidant properties. These properties are from its flavonoids known as “catechins.” Flavonoids are anti-inflammatory and have a range of health benefits that I talk about in this post.

Green tea vs. black tea – What’s the difference?

What do green and black teas have in common?

First of all, they both come from the camellia sinensis shrub that’s native to China and India. Green tea contains slightly more health-promoting flavonoids than black tea. How is this?

The difference lies in how they’re processed.

If the leaves are steamed or heated, this keeps them green. The heat stops oxidation from turning them black. Then they’re dried to preserve the colour and flavonoids which are the antioxidants.

Hence you have green coloured tea.

If the leaves are not heated, and are crushed and rolled, then they continue to oxidize until they’re dry. This oxidation uses up some of the flavonoids’ antioxidant power, so black teas have slightly less ability to combat free radicals than green tea does.

Did you know? Adding milk to your tea reduces the antioxidant ability.

Both green and black teas contain about half of the caffeine in coffee. That translates to about 20-45 mg per 8 oz cup.

Green tea vs. black tea – Health Benefits

Tea drinking, in general, seems to be associated with good health.

Heart health – For one thing, both green and black tea drinkers seem to have high levels of antioxidants in their blood compared with non-tea drinkers. Green and black tea drinkers also have lower risks of heart attacks and stroke. Drinking green tea, in particular, is associated with reduced triglycerides, total cholesterol, and LDL oxidation, all of which are risk factors for heart conditions.

Overall, drinkers of green and black tea seem to have a lower risk of heart problems. Green tea has also been shown to reduce risk factors (i.e., blood lipid levels) a bit more than black tea has.

Cancers – Antioxidants also reduce the risk of many cancers. Studies show that both green and black teas can reduce the risk of prostate cancer (the most common cancer in men). Also, green tea drinkers have a lowered risk of breast and colorectal cancers. Black tea is being researched for its potential to reduce the risk of ovarian cancer.

Overall, antioxidant flavonoids in tea seem to help reduce the risk of some different cancers. Green tea may have a slight edge over black tea, but both seem to be associated with lower cancer risk.

Diabetes – Both green and black teas can reduce the risk of developing type 2 diabetes. They also reduce diabetes risk factors, like elevated blood sugar levels and insulin resistance. For example, some studies have shown that both green and black teas can help reduce blood sugar levels. Other studies have shown that green tea can also improve insulin sensitivity.

Once again, green tea seems to have a slight edge over black tea, but both are blood sugar friendly (just don’t overdo the sweetener).

Conclusion

Both green and black teas are from the same plant, but are processed differently. Green tea retains more of the beneficial antioxidants than black tea does; but both are associated with better health than non-tea drinkers.

Overall, both green and black teas are healthy drinks, and tea drinkers, in general, seem to have fewer health conditions than non-tea drinkers. Green tea seems to have a slight edge over black tea when it comes to measurable risk factors of some common diseases.

When you enjoy your tea, try to minimize or even eliminate adding milk and/or sweeteners; these reduce some of the health-promoting properties of tea.

I’d love to know: Are you a tea drinker? Which tea is your favourite? How do you like to enjoy it? Let me know in the comments below.

Recipe (Green tea): Matcha Energy Bites

Serves 6 (makes 12-18 bites)

1 cup shredded coconut, unsweetened
4 tbsp almond flour
1 tbsp matcha green tea
2 tbsp honey or maple syrup
1 tbsp coconut oil

Instructions

Add all ingredients into food processor and pulse until blended.

Shape into 1-1.5″ balls.

Serve & enjoy!

Tip: If you use sweetened coconut, then you can eliminate the honey/maple syrup.

References:

http://www.precisionnutrition.com/what-you-should-know-about-tea

http://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea

http://www.healthline.com/health/know-your-teas-black-tea#benefits3

http://www.healthline.com/nutrition/matcha-green-tea

https://www.healthline.com/nutrition/caffeine-in-green-tea

https://www.health.harvard.edu/staying-healthy/tea-a-cup-of-good-health

https://nccih.nih.gov/health/tea

Mediterranean Diet 101

The Mediterranean diet is one of the most studied diets out there.

It’s based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago. Back then, in the mid 20th century, researchers noted that people in Spain, Greece, and Italy lived longer and healthier than Americans. And they had lower levels of heart disease (the #1 killer at the time).

So, they set out to find out what was so healthy in this part of the world. And the research keeps coming in. And it’s pretty impressive.

Eating a Mediterranean diet is linked with:

Less overweight and obesity (it’s better than low-fat diets)
Better blood sugar control (for diabetes and metabolic syndrome)
Lower risk of heart disease and stroke (and blood markers like cholesterol and triglycerides)
Reduced risk of Parkinson’s and Alzheimer’s diseases
Fewer cancers (breast & colorectal)
Less premature death

Overall, it’s simply really good for you.

Check this out: Recent research even links the Mediterranean diet to better gut microbes! This makes sense when you feed your friendly gut microbes their favourite foods including fibre, fruit, and vegetables.

Another thing: Many people who start eating a Mediterranean diet can stick with it long-term. (Unlike a lot of the restrictive diets you hear about now).

How’s that for a healthy whole-foods health-promoting not-so-restrictive diet?

I’m not saying that the Mediterranean Diet is right for everyone. You have to stick with what feels good in your body. Here’s what you need to know if you want to give it a try:

What to eat and drink on a Mediterranean diet

The Mediterranean diet is full of healthy whole foods.

Foods like:

Fruits and vegetables
Nuts and seeds
Legumes
Whole grains
Fish and seafood
Extra virgin olive oil
Herbs and spices

These foods are full of vitamins, minerals, antioxidants, healthy fats, and fibre. And, get this– they’re often eaten in social settings where the food (and the company) is enjoyed.

The go-to beverage for the Mediterranean diet is water. Coffee and tea are also regularly consumed (without the addition of lots of cream and/or sugar). And yes, red wine (about 1 glass per day) is very commonly enjoyed.

Some foods and drinks that are eaten in moderation include:

Poultry
Eggs
Cheese and yogurt

Red meat, unfermented dairy (e.g., milk), butter, and salt are rarely consumed, if at all.

What to ditch on a Mediterranean diet

There are many foods and drinks that are not part of the Mediterranean diet. Not surprisingly, this includes many highly processed and unhealthy foods like:

Desserts
Processed meats
Sauces and gravies
Sugar-sweetened beverages or fruit juices
Refined grains and oils (including hydrogenated oils)
Too much salt
Added sugars

And if alcohol is a problem, you can also ditch the wine.

The Mediterranean diet also incorporates a different lifestyle. Some differences from our North American habits include us being too sedentary, eating alone, and being overly stressed. Siesta anyone?

Conclusion

The Mediterranean diet is a very healthy way of eating. It is a whole-foods diet based mainly focussed on plant foods (fruits, vegetables, nuts, seeds, legumes, and whole grains). It also contains fish, olive oil, and herbs and spices. The Mediterranean diet is high in vitamins, minerals, antioxidants, healthy fats, and fibre; all of which are health-boosting from your head to your heart… and the rest of your body.

Don’t forget that health involves more than just food. The Mediterranean lifestyle also incorporates regular exercise, eating with people whom you care about, and overall enjoyment of life.

Do you think you could add or remove certain foods to get closer to the Mediterranean diet? If so, what foods? I’d love to know! Add it to the comments below.

Recipe (Mediterranean): One Pan Roasted Dinner

Serves 4

4 cod fillets
2 handfuls asparagus, ends removed
1 cup black kalamata olives, drained
3 cloves garlic, thinly sliced lengthwise
4 handfuls cherry tomatoes, halved
3 Tbsp. olive oil, extra virgin
2 tsp dried dill
2 dashes freshly ground black pepper
1 lemon, sliced

Instructions

Preheat oven to 450ºF and cover a baking sheet with parchment paper.

Place the fillets in the middle of the pan. Add the asparagus, olives, garlic, and tomatoes around the fish.

Brush with olive oil and sprinkle with dill and pepper.

Slice lemon and place one onto each fillet.

Squeeze juice from the rest of the lemon onto the vegetables.

Roast in the oven for 10-12 minutes.

Check if fillets are opaque all the way through and flake easily with a fork. If not, then cook for another few minutes.

Serve & enjoy!

Tip: You can substitute another fish for the cod (e.g., salmon).

References:

https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm