Links that worth a click #week1

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2015 | Glenelg beach, Adelaide - Australia
2015 | Glenelg beach, Adelaide – Australia

1. The perfect gluten-free and grain-free Sandwich bread
2. Don’t force the fat
3. How much sugar are you feeding your family without even knowing it?
4. How one of the most obese countries on earth took on the soda giants
5. 6 ingredients breakfast pizza
6. New research clinches it: non-celiac gluten sensitivity is real
7. Paleo Rolls 2.0
8. Holiday Survival Guide: 15 tips to avoid Stress, Fatigue, and Bloating
9. Baked veggie chips
10. Can a Ketogenic diet help autism?

Pumpkin Bread #glutenfree #sugarfree #dairyfree

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We are finally back with new videos! Second season starts this week full of new, delicious, and easy to make recipes. All gluten free, sugar free and grain free. 🙂

To start, let’s learn how to make an amazing Pumpkin Bread; absolutely delicious with some butter or anything else you may prefer. You can either watch the video above or follow the directions below:

  • 2/3 cup of coconut flour (92 grams)
  • 4 tablespoons of psyllium
  • 4 teaspoons of baking soda
  • a pinch of salt
  • 6 large eggs
  • 1/2 cup of coconut oil, melted (120ml)
  • 2 tablespoons of apple cider vinegar
  • 400g of baked and cool pumpkin, mashed
  • 20g of pumpkin seeds to garnish
  1. Preheat oven to 150C (300F)
  2. In a bowl, mix all dry ingredients. Reserve.
  3. In another bowl, beat the eggs and then add coconut oil and vinegar. Mix all together.
  4. Fold the wet ingredients into the dry mixture.
  5. Now add the mashed pumpkin and mix things well.
  6. Grease a loaf pan with coconut oil (or use a silicon one) and pour your batter into it.
  7. Garnish with some pumpkin seeds to enhance the presentation. Simply sprinkle them over the bread.
  8. Bake it for 1 hour and 30 minutes or until a toothpick inserted in the middle comes out clean.
  9. Spread some yummy butter on it and eat while still warm. 🙂

Honey: Real Food of the day

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A spoon of honey
Last time you used a spoon of honey, did you stop to think about its origin? Long story short, honey bees produce honey from nectar and they use it as one of their primary sources of food. When used in its raw form, honey has the same sweetness as granulated sugar!

It is important to keep in mind that its healthiest form is called raw honey, avoiding regular honey as much as possible. Why? Raw honey preserves all the vitamins, minerals, and nutrients, whilst the regular one has the highly undesirable high fructose corn syrup (HFCS), something that you should avoid at all costs due to the recent discoveries that link it to many modern diseases.

Now that you are super confident about having it as part of your diet, here are five incredible facts about raw honey:

Fact 1: Better night’s sleep

A single tablespoon of honey before going to bed will give your body the exact right type and quantity of food it needs to burn off excess weight throughout the night. And as it is a natural sugar, it will reduce your craving for any other – bad – sugars.

Fact 2: Natural sore throat relief

To effectively treat a sore throat, gargling raw honey is a very effective preventive and healing measure. Honey has natural properties that will completely destroy harmful germs and sooth your throat at the same time. A simple recipe: a cup of tea with honey is also very soothing.

Fact 3: Immune booster

Raw honey contains significant amounts of antioxidants, which are vital elements to boost our immune system. A daily consumption of raw honey positively raises the blood leves of protective antioxidants. These are essential to protect our overall well-being during depressive or stressful situations.

Fact 4: Natural burn relief

Summer is just around the corner and summer sunburns are very frequent amongst kids and teenagers. Simply use your fingers full of honey and apply it on the affected area. Studies have shown that sunburns tend to heal three to four days faster with honey. The same idea can be used to treat minor burns from scalding.

Fact 5: Relief for hay fever

Pollen count is an important element to be understood by anyone suffering with hay fever. Having a teaspoon of raw honey made by bees from your own neighbourhood will help to relieve hay fever symptoms. Similarly, chew on a piece of honeycomb from a local hive to increase the effects and prevent hay fever from occurring at all.

Nutrition table
Nutritional table
Source – MyNetDiary APP

Just keep in mind that if you are currently following a low sugar diet, you should limit your daily consumption as it has a considerable amount of sugar. 😉

Now that you know all these things, what are you doing here? Go ahead and try some of our best recipes with honey!

Low Carb Nut Bar
Low Carb Nut Bar
Almond Bread
Almond Bread

Banana: Real Food of the day

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According to some historical sources, banana was one of the very first cultivated fruits in the agricultural history. Our ancestors strongly believed bananas had healing powers and also increased power, fertility, and overall prosperity.

In addition to what our ancestors believed in, here are five amazing facts about bananas:

Fact 1: Muscle function booster

Bananas are high in potassium – which is a crucial element for muscle function. They also work great for athletes – even weekend ones – because they come with their own, perfectly designed, packaging, ready to be taken anywhere you want to go.

Fact 2: High in vitamin B6

B6 is the vitamin responsible in the making of the chemicals used to transmit signals in and to the brain. It is also widely used by the human body to synthesise antibodies, which will fight various diseases and help to keep a person healthy for longer.

Fact 3: Natural anti-inflammatory

There are many conditions that cause inflammation or swelling to our bodies. Women can immensely benefit from the consumption of bananas to ease the symptoms of PMS. Bananas are also rich in potassium, which will help to prevent water retention and the overall bloated feeling.

Fact 4: Blood pressure regulator

Several studies have found that a daily consumption of bananas can aid to lower blood pressure. One of these studies claims that bananas, only by themselves, can help to reduce blood pressure by 10 per cent! Combine this with a healthy lifestyle for the best possible results.

Fact 5: Boost calcium absorption

Calcium is a vital element to our body functions and it needs to be properly absorbed before our bodies can use it. Around two per cent of an adult’s body is made up of calcium. Virtually every cell in our body will use calcium in some way – so increased calcium absorption is fantastic!

Nutrition table
Source - MyNetDiary APP
Source – MyNetDiary APP

Just keep in mind that if you are currently following a low carb diet, you should limit your daily banana consumption as it has a considerable amount of sugar. 😉

Now that you know all these things, what are you doing here? Go ahead and try some of our best banana recipes!

Sugar free Banana Ice Cream
Sugar free Banana Ice Cream
Low Carb Banana Bread
Low Carb Banana Bread

My favourites: Gluten free flours

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Image credits:
Image credits:

There are many reasons why people choose to go gluten free. It can be about taste, well-being, lifestyle, or a health condition. However, one thing for sure, when they either decide avoiding it or definitely going gluten free, they start to freak out: “what am I going to do without bread? without pasta? without cake?”.

One interesting exercise is going to the supermarket and paying attention to the huge variety of products that are available and targeted to consumers looking for options that are healthy and gluten free. Next step is to decide amongst these options which of them you are keen to try and bring home!

We know wheat flour has its own set of properties that results in distinct texture, flavour, volume, and shape to our recipes. However, by combining different types of gluten free flours you can get a similar result as if you were using the gluten star: wheat flour.

Here I’ll list the ones I use the most in my recipes:

  • Almond flour/meal: Low Carb, Paleo, High Protein, and High Fibre
    • It has a mild flavour and gives a light texture to your bakings. I love to use them on cakes, cupcakes, pancakes, chewy cookies, and muffins. As they don’t absorb too much liquid you can use almost in the same proportion as if you were using plain flour.
  • Cassava flour: Paleo, Neutral flavour
    • Cassava flour is quite new for the world in general, but in Brazil it’s very common, especially for those who live in the Northeast part of the country. I love this flour, it has a mild flavour, it’s good for cakes and breads and its texture is almost the same as using plain flour. To be honest, anything made with it is YUM!
  • Coconut flour: Low Carb, Paleo, and High Fibre
    • A good low carb version full of fibre. You must be wise when using this flour, as it absorbs too much water you might end up with a hard and dry dish. I normally use it in small quantities to add more fibre to my bakings or when I’m making something that does not require too much flour or uses many wet ingredients.
  • Tapioca starch: Paleo, Neutral flavour, and starch
    • This is a good option when you need to bring that elasticity only gluten can give. As Tapioca starch is not the best option when you think about nutrition, I use it in small quantities, only to help me giving that bounce in bakings.
  • Flaxseed meal: Low Carb, Paleo, High Protein, and High Fibre
    • Full in fibre, also absorb liquids. I recommend to use it in moderation, only to give a nutritional kick to your recipe or when the recipe needs small quantities of flour. Also, it is a good replacement for eggs.
  • Teff: Low Carb, and High Protein
    • This one is awesome either in cakes or bread. Like tapioca, it helps giving elasticity and bounce to your bakings. And the best part is: it’s high in protein and has a mild flavour.
  • Rice and brown rice flour: Neutral flavour
    • If you want to go easy, rice flour can be used 1:1 in any recipe, but as it is a grain (and I try to avoid this group) I normally don’t use it. However, it has a neutral flavour that helps a lot when you start to move from wheat flour to wheat free.
  • Psyllium: Low Carb and High fibre
    • I love this one! It’s full of fibre and low carb. As it easily absorbs liquids I normally use in small quantities. When you think about a gluten substitute, psyllium is the one. It gives elasticity, bounce and helps to keep its distinctive shape.

In another post I’m going to explain how to create the perfect gluten free blend from scratch. Keep tuned on! 🙂