Sunday Hangover Breakfast - Sweet Oats With Mango & Peach

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Hangover meals may traditionally have been a great big fry-up but that certainly was not what the Frenchmen ordered for breakfast..

I remember only too clearly when my Frenchman had his friends over from France one year.  After a big night out, I suggested that we go out for English Breakfast with tomatoes, mushrooms, a bit of sausage and so on for the next morning.  This suggestion was instantly crushed with disapproval.  'We want sugar,' said the Frenchmen.  'We want croissants and hot chocolate'.  Hmm..

What do you think?  What do you like to eat for breakfast or brunch after an energetic night out?  I usually am consumed with a great need for sustenance to get on with the rest of the weekend.  I think my sweet tooth might request sweet foods.  I love American style pancakes with fruit and maple syrup as a treat.

If you plan to stay in for breakfast and need to put something together within a few minutes that is also heart loving, choose oats with yoghurt and fruit.

This is what I did.

RECIPE

Few tablespoons of jumbo oats*

Few slices of tinned peaches (tinned in juice)

Freshly sliced mango

Teaspoon of strawberry jam (or save this for your toast)

1 - 2 tablespoons of yoghurt 

Skimmed milk

TIP - choose gluten free oats as required.  For a milk and soy free option, skip the yoghurt and use any of the calcium enriched nut flavoured drinks available on the market today.

You can add any fruit you like.  Fresh blueberries or strawberries would be lovely and a sight for sore eyes I am sure.  You may enjoy including at least one choice of tinned fruit in juice as the natural sweetness will stop you reaching for the sugar bowl.

Why this particular choice of meal you ask?

POTASSIUM

Fruit is abundant in potassium which is an important mineral in heart health.  It may have a role in regulating blood pressure.

ANTIOXIDANTS

Fruit is also abundant in antioxidants such as vitamin C, polyphenols and others.  Don't forget that vitamin C has a role in maintaining healthy skin.  You will definitely want to bear this in mind when selecting your breakfast, as alcohol can have 'dehydrating' effects on skin.  Alongside your bowl of superfoods, do reach for that glass of water too.

FIBRE

Oats are a wonderful source of fibre.  My favourite brand MornflakeGold Scottish Jumbo oats provide an impressive 10.8g per 100g.  Why the fuss with fibre?  Besides relieving symptoms of constipation, the fibre in oats help release its energy slowly thus improving the glycaemic index score of your meal.  More excellent news is that oats have been quoted to play a beneficial role in reducing total blood cholesterol levels.

Did you know that a 45g serving of this particular brand would give you nearly 5g of fibre? What a healthy start to your day!

So here we go, this elegant bowl is absolutely heart loving after a fun night out.  It is full of calcium for healthy bones as well as potassium, antioxidants and fibre for a healthy gut, skin, hair and heart.  

Go on, reach for the hearty bowl..

What do you like to eat after a big night out?  Do comment below lovely readers, I do love hearing from you!

Food & Beauty Thrills – How To Kill Two Birds With One Stone

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Don’t you love food that addresses both your health and beauty needs?  Are you ready to find out which foods will help you look and feel beautiful without costing you a fortune?  Then let’s find out!

Cool cucumber  

It’s gorgeous in a salad and is an amazing hunger buster if you need something to munch on but haven’t really got the calories to spare.  Have no plans this evening?   Perfect – set up a date with cucumber for your lids, alongside fragrant scented candles and soothing music for that much needed pick me up.  Ah – heaven..

Cleopatra honey and yoghurt

What an amazing combo contributing antioxidants and minerals such as calcium for your bones.  Either pour them on your breakfast cereal or layer it on your face for a Cleopatra themed face mask.  You could also use agave nectar but I would suggest reading ‘The Sickly Truth About Agave Nectar’ first.  What’s more, throw in some oats and you’ll be wondering whether to eat it, or use it as a face mask or both!

Aloe vera shots

Have a shot a day if you are pursuing inexpensive remedies for fighting off wrinkles and signs of ageing.  What have you got to lose?  If you are intrigued then read Aloe Vera - A Fun Step Towards Anti-Aging?

Appetizing avocado & olive oil

Unbelievably creamy and satisfying in salads, you can’t go wrong with avocado or olive oil.  Did you know that it is just as perfect as a face mask for dry skin?  The richness of avocado is ideal mixed with olive oil for a much deserved pampering session.  Olive oil that has been gently warmed and applied to hair is also wonderful as a pre-wash conditioner.  You’ll be amazed at how glossy and shiny your hair is afterwards.  A perfect Sunday morning ritual, wouldn’t you agree?

Beautiful Banana

Finally, my favourite – the basic banana.  Or is it really?  It’s an excellent pre-exercise snack but what you may forget is that bananas like other fruit are packed with polyphenols and carotenoids important for their role in anti-aging.  Did you know that in India, banana leaf based dressings have been developed as an excellent, cheap, non-adhesive and pain free form of dressing material?

Let’s not forget Superfood Cinnamon, Mighty Mango, , Berries, Garlic - To Kiss Away Wrinkles, or Onions & Turmeric..  The list truly is endless but since it’s nearly the weekend, let’s celebrate with Ravishing Raspberry Cocktail for anti-aging goodness from berries.

Happy Thursday lovely readers, and do let me know if you think of other magical beauty foods to share.

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Mighty Mango Smoothie & It's Health Benefits In A Glass

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Smile triumphantly if you’ve had breakfast today.  Your pride is well deserved as breakfast is one of the most important meals of the day. 

I love mangoes and you probably do too.  Except, you’ve probably forgotten how nutritious it is because it is so tasty.  I’m determined that we meet our 5 plus of fruit and vegetables a day.  So what better way to start than at breakfast?

Vitamin C

What’s more is that you’ll also get a glassful of natural vitamin C with every smoothie.  Many of you think oranges or citrus fruits when we talk about vitamin C, but mangoes are another fantastic choice to meet your daily target of 40mg per day for vitamin C.

A 100g portion of this tropical fruit will give you around 37mg of vitamin C.  A portion is generally considered around 80g, but who is counting?  As a result of eating more than one piece of fruit a day, you will be literally smiling away, flashing those healthy gums, beautiful skin and fighting off infections whilst easily meeting your recommended amount of vitamin C for the day.  

Remember that taking large doses of vitamin C supplements in the form of pills has not been proven to prevent colds.

Fibre, Polyphenols & Potassium

Are you ready for more good news?  The dietary fibre and polyphenols found in fruit and vegetables are thought to improve the metabolism of lipids, especially the oxidation of low density cholesterol (the baddies if you like). 

An earlier study in the Journal of Nutritional Biochemistry in 1999, found that ripe mangoes in particular are abundant in antioxidants such as polyphenols, gallic acid and fibre.  Being a tropical fruit, I am thrilled that mango has found its voice in the Western part of the world.

It really is time for the generation of the perfect dose of vitamin C, fibre, antioxidants and potassium in a glass.  Enjoy this quick and easy breakfast smoothie idea.

Ingredients

Flesh of 1 mango

1 banana

125g mango yoghurt

Ice (optional)

2 tablespoons mango puree (optional)

½ teaspoon cinnamon

Methods

Blend the mango, banana and yoghurt together with the ice if using.  I used a whole mango as mine was mostly seed with a bit of flesh.  Pour the smoothie into a glass and top with the mango puree and sprinkling of cinnamon.  Wow you are ready to take on the world now J

Enjoy your day!  How do you like to eat a mango?

Superfood Cinnamon’s Power – A Spicy Story

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Image from Google

Cinnamon is one of the oldest spices around.  Is there no end to its spicy story?  Its health benefits range from alleviating colds to symptoms of arthritis.  Mother Nature is truly wonderful for inventing this amazing spice.  It’s rich, sweet and pungent aroma is alluring in a morning mug of coffee or sprinkled over sticky buns freshly baked out of an oven.

It doesn’t just taste good either.  A recent article in Diabetic Medicine this month investigated the efficacy and safety of ‘true’ cinnamon or ‘Cinnamomum zeylancium’ in Diabetes. 

Cinnamon has been shown to inhibit gluconeogenesis; a process whereby your body makes glucose from non carbohydrate sources such as proteins and fats.  In diabetes, cinnamon may stimulate insulin release and enhance insulin receptor activity.  Animal studies have also reported increased HDL cholesterol (protective cholesterol) and higher circulating insulin levels.

A review in Clinical Nutrition in May this year confirmed that the positive effects of cinnamon in relation to glycaemic control in individuals with type 2 diabetes mellitus ‘looked promising’.

More interesting facts on cinnamon

True cinnamon is native to Sri Lanka but is also grown in India and other parts of South East Asia. 

If you get your hands on cinnamon from the Cinnamomum zeylanicum tree this is considered gold and is easier to grind into a powder.  It also has a light sweet flavour.

The supermarket brand versions of cinnamon are a darker bark and thick instead of being ‘layered’.  This is sourced from the Cinnamomum cassia tree. 

Interestingly, cinnamon may play a positive role in cancer.  Eugenol is a compound that has antioxidant properties.  It is found in cinnamon and in other aromatic plants like basil, nutmeg and bay leaves. 

Eugenol has been documented to induce ‘apoptosis’ or programmed cell death in cancerous cells such as melanoma, skin tumours, osteosarcoma, leukemia, gastric and mast cells. 

How to get your daily dose of cinnamon

Try grinding cinnamon sticks and then sprinkle this cinnamon powder instead of chocolate into your morning mug of coffee.


A cup of cinnamon tea perhaps for a spicy change?

Try ¼ teaspoon of cinnamon alongside dried fruit in your breakfast cereal for stable blood sugars (we hope anyway).

Add 1/2 teaspoon of ground cinnamon into banana bread or other baking.  It does go wonderful with an apple pie.

What about adding ¼ teaspoon of cinnamon on rice pudding or an alternative sweet dessert?

Have you ever tried adding cinnamon sugar to a delicious bowl of fruit salad?

Cinnamon is wonderful in a curry, see my Chicken Curry Recipe.

It is also great in a breakfast smoothie when mixed in with honey.


Cinnamon toast is another spicy yet tasty start to your day, delicious.

Why not make your own anti-aging face mask by blending yoghurt, honey and cinnamon for a soothing and luxurious spa experience in your own home?

 Does any one have other ideas for sneaking in cinnamon?  Do share, I love hearing from you!

Superfoods & Dark Chocolate – Discoveries That May Change The Way You Eat

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Dark chocolate.  Two words that are laced with controversy and equally with possibility.  Scientific research boasts the advantages of superfoods but which claims are true and which are not?

In this series of superfoods we will start our discussion with a much loved food – dark chocolate.  My heart unquestionably beats in joy when there is dark chocolate on the menu.  Its rich glossy smoothness is definitely satisfying and very rewarding.

I am sure that you are familiar with the proposed health benefits of dark chocolate.  I may not necessarily use the term ‘superfoods’ for chocolate as it can just as easily be argued that all fruit and vegetables must also be superfoods.  But in matters of the heart, dark chocolate may play a protective role.

The recent Australian study featured in the British Medical Journal promoted dark chocolate, which are derived from cocoa beans and rich in polyphenols, such as flavonoids. 

You will be clapping your hands in joy to discover that eating 100g of dark chocolate daily for 10 years may reduce your risk of cardiovascular events (if you have been diagnosed with hypertension).  The study also revealed positive effects on cholesterol levels, whereby eating dark chocolate daily may reduce your low density cholesterol (LDL), which is commonly known as the ‘bad’ cholesterol.

How does dark chocolate lower blood pressure and LDL cholesterol?

The exact mechanisms are unknown but the authors speculate that flavonoids in cocoa may exhibit antihypertensive, anti-inflammatory, antithrombotic and metabolic effects which may all contribute to their protective effect.

However, there was no significant change in total cholesterol or HDL cholesterol (high density cholesterol).  HDL cholesterol is also commonly referred to as the ‘good’ cholesterol.

The effects of dark chocolate on blood pressure and LDL cholesterol so far appear to be beneficial, but remember that these effects are not as profound as blood pressure lowering medications.  

A combination of dietary modification, exercise and weight loss may even exceed the beneficial effects speculated from eating dark chocolate alone.  The authors did not comment on the dietary patterns of the participants.

The study predicted that eating dark chocolate daily reduced cardiovascular events by 85 per 10 000 over 10 years, but this was predicted by using a mathematical model.

Food for thought

The average waist circumference of study participants was around 100cm.  Participants were overweight, with a body mass index of 29.9.

Dark chocolate contains sugar.  Eating 100g per day, the equivalent of two chocolate bars will contribute to your overall caloric intake, risking weight gain.  However as the authors commented, dark chocolate may increase satiety and mood.  You are bound to feel satisfied after this feast and therefore more likely to reduce or replace calorific snacks such as crisps or biscuits with the heart loving dark chocolate.  Well your waistline certainly hopes so anyway!

Purple Summary

I was disappointed that the authors did not comment on the percentage of cocoa solids within the dark chocolate for consumption by the study participants.  The authors concluded that there may be a role for dark chocolate in reducing cardiovascular events but these results may not be as amazing as you think, as the results are based on a predictive mathematical model only.  


Always consider your overall diet reflecting on regular fruit and vegetable intake, other sources of flavonoids, the total fat content of your diet and the amount of saturated fat, exercise habits and stress management techniques.


On a positive note, why not try pure cocoa powder which is also rich in flavonoids without the added calories. Avoid instant cocoa powder as this is processed without the gift of our heart loving flavonoids.


Lovely readers, I'd love to read your comments on this study and dark chocolate.  What do you think?

What I'm Drinking Today - Ravishing Raspberry Cocktail

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After an action packed morning in a clinical setting, I certainly needed to wind down with a refreshing cocktail.  I usually drink cocktails when I am out with friends or celebrating something or the other.  As I am hosting a cocktail party next month, I figured I might as well practise my recipes for cocktails to make sure that I've got it just right.


This is one my favourite raspberry cocktail, especially as it incorporates the lovely magical berries.  See 8 Perfect Reasons To Indulge In Berries to find out more.


This gorgeous light and refreshing cocktail works well with both raspberries & strawberries.


Ingredients
6 large strawberries or handful of raspberries
25ml white rum
25ml Creme De Framboise
Ice
Spoonful of sugar or squirt of Agave Nectar


Methods
Add the fruit, rum, creme de framboise and ice in to a blender.  Add a dash of sugar before a final blitz, pour into chilled glasses and serve with delicious berries.  


This would make a great raspberry champagne cocktail too.  I would pour a 'shotful' into a glass of bubbly. Heaven.

Aloe Vera Shots – A Fun Step Towards Anti-Aging?

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One of my dear readers requested information on aloe vera supplements.  I personally have never tried it and certainly not for the purpose of maintaining youthful exuberance.  And yet I was very intrigued.  So I promptly jumped online very excitedly, to see what my literature review was going to hit me with today..

And voila.  Aloe vera shots are going to be my drink of the moment.  Packed with vitamins C, B and a bit of A, this enriched drink appears to have improved the visible signs of facial wrinkles in this delightful Korean study. 

The authors suggested that aloe may increase oxygen access by tissues or possibly stimulate fibroblast activity and collagen proliferation.  If this sounds a bit like mumbo jumbo, then all you need to know is that aloe gels may just about improve your facial wrinkles and skin elasticity.

More good news is that aloe vera may help with constipation, osteoarthritis, bowel diseases such as ulcerative colitis and even in depression.

If it does nothing for you, at best you might try something new without it costing an arm or a leg.  So perhaps we should pair this darling plant with other vitamin packed fruits for an antioxidant packed breakfast smoothie drink.  Aloe may have been yesterday’s celebrity, but with the promise of summer round the corner (any day now), we might as well get started on looking our very best.

I am thinking bananas, berries, mangoes and an aloe vera shot to go with.  Now if only I knew what aloe vera tasted like?




You can also view this article online on Anti-Aging Forum.

Kiss Away Wrinkles With Bad Breath (Parippu)

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If you’re thinking that I’ve gone slightly mad, then you are possibly right, except that if you recall this article Glutathione - The Master Antioxidant, garlic, onions and turmeric contain sulphur rich amino acids and polyphenols.  These are considered to work alongside the antioxidant glutathione in fighting against aging.  

To reap the benefits of antioxidants, I decided to prepare dhal, which is a dish that includes lentils.  It is referred to as parippu in South India and Sri Lanka and it really is very easy to make.  This is a perfect vegetarian meal as lentils are a source of protein and some carbohydrates.

You don't need to use two different types of lentils.  This dish will work well with red lentils alone if you wished, but I really love the nutty texture that chana dal provides in this recipe.  Simply delicious!  

A very experienced cook also once told me to store cumin seeds in the fridge, keeps it fresh for slightly longer.

Ingredients

125g red split lentils

100g chana dal

1 onion, roughly chopped

4 large garlic cloves, finely chopped

1 ripe tomato, roughly chopped or 1 tablespoon tomato puree

100ml coconut milk, mixed with 150ml water

2 green chillies, chopped (optional)

¼ teaspoon ground turmeric

1 teaspoon ground cumin

1 teaspoon ground coriander

2 sprigs curry leaves

1 tablespoon oil

1 teaspoon cumin seeds

½ teaspoon black mustard seeds

1 red onion, sliced

2 garlic cloves, crushed

1 sprig of curry leaves

Freshly ground black pepper

Salt, to taste

Methods

Wash lentils thoroughly in cold water.  Put them in a non-stick pan and bring to boil with 500ml of water.  Add roughly chopped onion, chopped garlic cloves, tomato and coconut milk, green chilli, turmeric, ground cumin, coriander and curry leaves and bring to boil.

Simmer and cook, stirring occasionally, until the lentils are cooked and ‘mushy’.  This will take approximately 25 minutes. 

Next heat oil in a saucepan, add cumin seeds, mustard seeds, red onion, crushed garlic and curry leaves.  Fry over a low heat until the onions are softened and the mustard seeds have popped.  Add to the lentil dish. 

Season with salt and pepper.

Note – if you prefer, you can substitute the coconut milk with semi-skimmed milk.

Serve with boiled rice.  I also love this meal with a chickpea curry and salad.