Gluten Free Brownie Mix

Ingredients:

*Organically grown & produced.

The brownies were really easy to make, you just have to add eggs and milk to the mix and bake it.  It suggests on the pack that you can add some walnuts so I did but I’m sure they would be almost as good without.

And the verdict?  Well, they went like hot cakes and we all agreed that you wouldn’t know they were gluten free – they are so moist and chocolatey!  My colleague Claire is Coeliac and she gave the brownies a big thumbs up.

I can’t wait to try some of the other Hale & Hearty mixes –  if you haven’t tried the Gluten Free Chocolate Brownie Mix yet find a stockist near you on the Hale & Hearty website.

For a decent sized jar full of my sugar free cranberry sauce add the following ingredients to a small non-stick pan:

• about 100g cranberries
• a large handful of  chopped dried fruits (I used apricots, prunes and figs)
• the juice of an orange
• a sprinkling of cinnamon and nutmeg
• a couple of teaspoons of cider vinegar
• agave nectar

Simmer all the ingredients until they become mushy and most of the cranberries breakdown (this only takes about ten minutes). Towards the end of the cooking add a squeeze of agave nectar to taste and pop the mixture into a sterilised jar to cool.

That’s it my tasty sugar free cranberry sauce done!

Creamy Mushroom and White Wine Cooking Sauce – (Gluten, Wheat and Dairy Free Sauces )  - Water, Mushrooms (9%), Soya Milk [Water, Soya Extract], Sunflower Oil, White Wine (5%), Onion (4%), Maize Starch, Glucose-Fructose Syrup, Salt, Demerara Sugar, Porcini Powder, Garlic Puree [Garlic, Acidity Regulator (Citric Acid)], Stabiliser: Xanthan Gum, Vegetable Bouillon [Salt, Potato Starch, Yeast Extract, Flavourings, Sugar, Vegetable Oil, Onion Powder, Celery Extract, Acidity Regulator (Citric Acid), Dried Celery, Lovage, Gum Arabic, Pepper Extract, Turmeric Extract, Nutmeg Extract, Lovage Extract], Acidity Regulator (Citric Acid), Flavouring, Chives, Thyme, Black Pepper, Marjoram.

Korma Cooking Sauce  – (Gluten, Wheat and Dairy Free Sauces)  – Water, Coconut Milk (18%), Tomato Puree, Creamed Coconut (5%), Unrefined Demerara Sugar, Dried Fried Onion [Onion, Vegetable Fat, Potato Starch, Salt], Flaked Almonds (1%), Maize Starch, Ground Almonds (1%), Salt, Garlic PurŽe [Garlic, Acidity Regulator (Citric Acid)], Curry Powder [Turmeric, Rice Flour, Fenugreek, Cumin, Mustard, Ginger, Salt, Black Pepper, Paprika, Nutmeg, Chilli, Fennel], Lemon Juice from Concentrate, Flavouring, Coriander Leaf, Cumin, Acidity Regulator (Citric Acid), Ginger Puree, Chilli Powder.

You can find a limited range of Meridian Sauces in larger supermarkets (check out at mySupermarket.co.uk) but you are more likely to find the full range in health food shops or via websites such as www.goodnessdirect.co.uk at a very reasonable £1.79 per jar. It’s not often you find free-from foods that can compete with the regulars on both taste and price but I think Meridian have done it – check out their website for more products www.meridianfoods.co.uk and let us know your favourites.

If you need some motivation to get moving here are my top tips for building up an exercise plan that you will want to stick to – and more importantly that you will enjoy!!

• Keep it varied. I think it’s really important to choose at least 2 different activities and decide which days you will do them on. There are several reasons for this. Firstly, if you just take up one form of exercise (e.g. swimming or a set gym routine) and aim to do it several times a week you are soon likely to get bored and the routine will slip. Also if you only take up one activity (e.g. walking) it might be good exercise but for all-round fitness you should mix it up with something else like weight training, pilates or body conditioning.
• Do it with others. Unless you are very self-motivated you are far more likely to stick to exercise and have fun if you do it with others. Arrange to meet a friend for a jog/powerwalk on a set day or join a keep fit class at a gym or in a local park – British Military Fitness are offering free taster classes in parks throughout the UK and they cater for all levels.
• Build activity into your weekends and holidays. You might choose to do your proper exercise sessions during the week but this doesn’t mean you have to become a lazy couch potato at the weekend! Go for a long walk to a country pub or into town – you can always get the bus back! When you are on holiday hire bikes and explore the local area or stick to off road trails, such as those at Clumber Park, where you can hire bikes and tandems.
• Set specific goals and monitor what you do. Use a pedometer or a stopwatch and keep a record of how far or fast you have walked, cycled, ran or swam. As you get fitter you will knock minutes of your time and seeing how much progress you have made will keep your motivation going. Entering a race or event gives you something to work towards and a real sense of achievement at the end. A 5k Race for Life is a great place to start – register your interest for the 2010 dates here.  

Don’t give up at the first hurdle.

I reckon it takes at least a month to get into a new routine and for it to become a regular habit but if you really hate the activities you are doing or cannot get into a pattern then have a re-think of the types of exercise and times that you work out. Switching from after-work to before-work exercise means you can be up and off before having chance to think of a million excuses why not to go to the gym, pool or out jogging!

Just make sure you get your kit ready the night before so you don’t have to do anything in the morning.

Good luck and if you need some fitness ideas or inspiration get in touch! ]]> http://www.fussyfoodie.co.uk/foodie/3793/fitness-freak-or-phobic/feed/ 1 http://www.fussyfoodie.co.uk/foodie/3307/probiotics-for-ibs/ http://www.fussyfoodie.co.uk/foodie/3307/probiotics-for-ibs/#comments Tue, 20 Oct 2009 15:10:32 +0000 Laura http://www.fussyfoodie.co.uk/foodie/?p=3307 Managing irritable bowel syndrome is often a case of trial and error as there is no simple, effective medication or definitive treatment. However, there is increasing evidence to support the use of probiotics for IBS sufferers. Probiotics are widely available as yoghurts, supplements or fermented milk drinks but can these tiny microorganisms really re-balance your gut bacteria and treat debilitating IBS symptoms? Let’s find out…

Are all probiotics the same?

No, there are lots of different types of bacteria and different products will provide varying doses, strains and quality. To have a beneficial effect the ‘friendly bacteria’ need to survive all the way to the lower bowel and any worthwhile probiotic should contain at least 1 billion bacteria per dose.

What types of symptoms can probiotics help with?

Scientific studies over the last few years have shown positive results for certain probiotics and IBS, including reductions in pain, bloating, flatulence and bowel habits.

How much, how often and for how long should I take probiotics?

Always follow the advice on the product label regarding refrigeration and storage to ensure that sufficient amounts of the probiotic bacteria survive long enough to be beneficial to the gut.

A probiotic should be taken for at least a month whilst monitoring the effect on symptoms. If you don’t see any improvement after this time consider trying a different product.

What is the most effective probiotic product?

A recent review* of all the available research into probiotics for IBSconcluded that Bifidobacterium infantis 35624 is currently the most effective strain. It was shown to reduce abdominal bloating, pain and improve bowel habits after four weeks. Bifidobacterium infantis 35624 is marketed as Bifantis and produced by Procter and Gamble in a supplement called Align. Align is not yet available in the UK but you can buy it from the US  – free shipping and $50 (about £30) for 49 capsules on www.quick2you.com

Other products that have been researched and shown positive results include:

• Activia yoghurts (bifidobacteria and lactobacillus strains) – several well-conducted studies have shown benefits in IBS, including reflief of bloating and constipation
• VSL#3 powder supplement (combination of several bifidobacteria and lactobacillus strains) – shown to reduce wind, bloating and diarrhoea

What if I am lactose / dairy intolerant?

You would need to choose a suitable capsule or other supplement rather than a yoghurt or fermented milk drink. Align is lactose, soy and gluten free. VSL#3 (www.vsl3.co.uk) contains traces of gluten, soy, lactose and skimmed dehydrated milk.

 *Brenner DM, Moeller MJ, Chey WD, Schoenfeld PS. The utility of probiotics in the treatment of irritable bowel syndrome: a systematic review. Am J Gastroenterol. 2009 Apr;104(4):1033-49.

Get in touch with you experience of using probiotics and especially like to hear from those using probiotics for IBS.

Sound too good to be true? Yes, I thought so too but can’t see a catch just yet. Some of the Alpro treats are likely to run out quickly but I guess there will be new ones added too. To get started you need to log in at www.alprotreats.com and then it’s just a case of consuming lots of Alpro milk and yoghurts – I’m sure I can manage this bit!

How a balanced diet should look

The eatwell plate, by the Foods Standards Agency, is a simple guide to a balanced healthy diet and it shows the types and proportions of the 5 food groups that make up a balanced healthy diet.

You won’t cover all 5 food groups at every meal but over the course of a day you should try to make sure that you have included the following:

Fruit and Vegetables – 5 portions
The 5 a day message has been broad casted loud and clear over the last few years. Think back to what you ate yesterday – did you manage to fit in at least 5 portions? Keep a good balance between fruits and veg/salad and include as many colours as you can – ‘eat a rainbow’ to ensure the best range of vitamins and minerals.

Bread, rice, potatoes, pasta and other starchy foods – 5 portions
This food group should be your main source of energy and ‘carbs’. With the popularity of the Atkins diet these foods have received bad press but so long as the portion size is kept under control they are not ‘fattening’ (until you add the spreads, oils, mayonnaise, creamy sauces, etc!).
If you have cut out certain foods from this group (e.g. wheat or gluten) be sure to replace them with suitable alternatives. Go for Whole grain & gluten free options wherever possible and get as much variety as you can.

Meat, fish, eggs, beans and other non-dairy sources of protein – 2 portions
Whatever your dietary restrictions are you cannot afford to miss out on this food group. It is a major source of protein and iron. You should include something from this food group with at least two of your meals each day. Meat and fish are the best and most easily absorbed sources of protein and iron but go for lean cuts to keep the saturated fat intake down. Vegetarians and vegans must be especially careful to include suitable alternatives such as beans, pulses, nuts and tofu.

Milk and dairy foods – 3 portions
Calcium is the key nutrient provided by this food group and it is vital that we get plenty of this nutrient to keep our bones strong (see Article: bone health and dairy free). If you have a lactose intolerance so don’t tolerate dairy foods or choose not to eat them you will need to find suitable alternatives that still give you adequate amounts of calcium. Whether you choose soya, rice, oatly or nut milk look for one that is fortified with calcium (many of the organic versions are not enriched and are very poor calcium sources).

Foods and drinks high in fats and/or sugars
We only need a very limited amount of this food group for health but for most of us it is an important food group for our enjoyment of food! Sugar does not give us any useful nutrients apart from fast acting carbohydrate so it is often referred to as ‘empty calories’. Fats on the other hand are more complex:

• Saturated fats (meat, butter, dairy) and particularly trans fats (found in many cakes, biscuits and other fatty processed foods) can increase cholesterol levels and are the worst types of fats for health. 
• Unsaturated fats include monosaturates (olive oil, avocados, nuts) and polyunsaturates (omega 6: vegetable/corn oils and omega3: oily fish/rapeseed/flax). The unsaturated fats can actually help to lower blood cholesterol levels and are much healthier than the saturates. However, fats are all equally high in calories so moderation is key.

Living with food intolerance’s is a challenge in itself, so if you need more help and tips ensuring you are  getting a balanced healthy diet, get in touch.

Omega 3 eggs

What are omega 3 eggs?

They are simply eggs that have been laid by chickens fed on a diet rich in omega 3 fatty acids. The chickens are fed with flaxseed (also called linseed), which is rich in alpha linolenic acid (a type of omega 3), and this affects the nutritional content of the egg yolks.

How much omega 3 is in the eggs?

An omega 3 egg is claimed to provide around 1/4 – 1/3 of our daily recommended amount of long-chain omega 3.  This is three to six times the amount found in regular eggs but we would still need to eat three or four omega 3 eggs every day to get our recommended amount of omega 3! Whilst eggs are a healthy, protein-rich food this quanitity would be excessive by anyone’s standards.

How much do they cost?

Nowadays most supermarkets stock omega 3 eggs and the price is around £1.65 for six eggs. So not massively more than regular free range eggs.

My verdict

I am convinced that most of us could benefit from consuming more omega 3 and I really don’t like the idea of having to take a supplement. I eat oily fish fairly regularly but I probably don’t have it every week, so I think I might as well boost my omega 3 sources when I eat eggs.  For the little extra price I know I am getting a little more omega 3 so I will continue to buy omega 3 eggs and my verdict is health not hype!

Sugar Free Granola -try sprinkled over yogurt

I think I have cracked it with a simple but effective formula for sugar free granola. The great thing is it’s really easy to scale up the ingredients so you can make as much or as little as you like.

Sugar free granola ingredients (makes 3-4 portions):

• Oats 100g
• Dried fruit, nuts and seeds 100g (I recommend 50g fruit, 25g nuts, 25g seeds)*
• Rapeseed oil 1 tbsp
• Agave nectar 3 tbsp

* I used dried apricots and nectarines, brazil and hazelnuts and a mixed seed pack but you can get creative and use whatever fruit, nut and seed combo you fancy!

Sugar free granola recipe

Roughly chop the nuts and fruits and mix with the seeds and oats in a large bowl. Gradually stir in the agave nectar and rapeseed oil and spread onto greaseproof paper on a baking tray.

Bake in a pre-heated oven at 150C for 15 minutes, remove from the oven and give it a shake and a stir. Break it up or clump it together as required, then bake for a further 10-15 minutes. Once cool store in an airtight container.

That’s it my sugar free granola, great on yogurt and added to cereals.

rich in omega 3

Getting enough omega 3 is becoming more and more important as we discover the wide-ranging potential health benefits of this particular fatty acid.

It has long been known that omega 3 fatty acids can help to prevent heart disease,  but they also have a role to play in brain function, joint suppleness, eyesight and cancer prevention, amongst others.

To get the maximum health benefits it is recommended that we consume 450mg long-chain omega 3 per day (or 3g per week). The long-chain omega 3 fatty acids include EPA and DHA, which are mostly found in fish oils. Translating this into practice we should be eating one portion of oily fish (e.g. salmon, mackerel, trout, pilchards) per week to get our recommended amount of long-chain omega 3.

Other omega 3 sources?
We know that by far the best source of omega 3 is oily fish, but what if you just don’t like fish, or you are vegetarian or have a fish allergy? The evidence for the health benefits of omega 3 is growing by the day so you really don’t want to miss out on this nutrient, but don’t worry, there are other sources.

• Omega 3 eggs – produced by chickens fed on flax,  can help to boost your intake but unless you eat several each day (not recommended!) you are going to need to find additional omega 3 sources.
• Flaxseed (or linseed)- An excellent source of alpha linolenic acid, which is then converted in the body to the long-chain omega 3 fatty acids. Hempseed and rapeseed (canola) oil are also reasonable sources. The vegetarian society recommend a teaspoon of flaxseed oil or 4-5 teaspoon ground flaxseed or rapeseed oil daily but don’t heat the oil / seed as this can alter the omega 3 fatty acids.
• Walnuts- Although not as good a source as flax, walnuts are by far the best nut source of alpha linolenic acid omega 3 
• Algae – Fish don’t naturally produce omega 3, they obtain it from the algae and plankton that they live on. Certain types of algae, including kelp, are excellent sources of omega 3 fatty acids and the only source of the long-chain omega 3 that is suitable for vegans.

Should I take a supplement?

It is best to get your nutrition from food, but if you don’t eat fish or significant amounts of the alternatives listed above then it might be worth looking for an omega 3 supplement. If this is you then here are a few tips:

• Look for a supplement containing the long-chain EPA and  DHA rather than the alpha-linolenic acid that the body then has to convert.
• For heart health you want to be looking for around 450-500mg EPA/DHA per day but some experts recommend that for optimal brain health you should consume around 1000mg
• Avoid supplements with added omega 6 and omega 9. These fatty acids are found in a wide range of foods so you shouldn’t need extra and upping the ratio of omega 3 to omega 6 in the diet is particularly beneficial so adding more omega 6 won’t help with this
• Cod liver oil is not the same. It is a good source of vitamin D but can also provide alot of vitamin A (too much of which can be toxic) and is more likely to be contaminated than the purer fish oil supplements
• If you are vegan/vegetarian or cannot eat fish for other reasons you can get short-chain omega 3 from flaxseed but for the long-chain EPA/DHA you would need to find a supplement derived from algae rather than fish oil (e.g. V-Pure or Deva)
• Consult your doctor first if you are taking regular blood-thinning drugs such as warfarin, aspirin or clopidogrel

So that’s the low down on the benefits of Omega 3 and finding the best Omega 3 sources even when suffering from food intolerance’s.