Photo Credit: HaaralaHamilton
Our friends the Squirrel Sisters, Gracie and Sophie Tyrrell, have a new cookbook out and gave us here at Sundried a sneak-peek of one of their delicious new healthy recipes.
Their book, Naturally Delicious Snacks & Treats: Over 100 healthy recipes by Gracie and Sophie Tyrrell, published by Pavilion Books, is available now on Amazon.
Salmon Skewers Recipe
Lovely, zesty pesto goes really well with fish so long as you leave out the usual Parmesan. Try to buy the slimmer-in-width, but thicker-in-general fillets of salmon so you can get 5-6 chunky dice out of each one. Thinner fillets won’t hold onto the skewers quite so well.
- 2 chunky salmon fillets (about 360g)
- 8-12 cherry tomatoes
- Olive oil, for frying
For the pesto:
- 40g rocket (arugula)
- 15g cup pine nuts
- Zest of 1 small lemon
- 1 tbsp lemon juice
- 1 tsp sea salt flakes
- 3 tbsp extra-virgin olive oil
- Freshly ground black pepper
Start by making the pesto. Put the rocket, pine nuts, lemon zest and juice, sea salt flakes and olive oil in a food processor and blend until smooth. Season with black pepper and a little more salt, if wished, to taste.
Chop the salmon into 2.5–3-cm chunks and pop them in a bowl. Add half of the pesto and stir to coat the salmon well. You can leave this to marinate in the fridge if you have time, or just cook them straight away.
Thread the salmon chunks onto short skewers, alternating with the cherry tomatoes. You should get 4–6 skewers in total.
Heat a splash of olive oil in a large non- stick frying pan (skillet). Add the skewers and cook for about 10 minutes in total, turning every couple of minutes so that each of the sides gets browned.
Serve with the remaining pesto drizzled over the top.
Sundried ambassador Anne Iarchy is a personal trainer and nutritionist. She shares with us her deliciously healthy sugar-free banana loaf recipe.
Truly sugar-free banana cake
A few weeks ago, I was working at the Woburn Tri for Life, and at the end of a very successful day, we had masses of bananas left. After eating a banana a day for a few days, the rest of the bananas I took home were a little too ripe to my taste (I do like them just yellow from green), so I decided to bake a banana loaf.
I have two recipes, one with sugar and butter, one with coconut oil and dates, but I really wanted one with no sugar at all. After all, ripe bananas are very sweet. I did some research on the internet, and I was really surprised to see how many recipes came up “pretending” they were sugar-free, but just swapping the sugar to honey, maple syrup, or agave syrup and other sweeteners.
Although honey is healthier than sugar (and that depends on the amount of processing of the honey), it has the same effect on blood sugar levels and insulin release than sugar.
Here is my truly sugar-free banana loaf recipe which still tastes amazing and is much healthier than any other you will find.
- 6-7 overripe bananas, previously frozen and defrosted
- 1/4 cup melted coconut oil
- 2 eggs
- 2 teaspoons pure vanilla extract
- 2 cups of gluten-free self raising flour (this is what I used but regular self-raising flour will work fine too)
- 2/3 cup of walnut pieces
- Preheat oven to 190C (Gas Mark 5)
- Lightly grease an 8x4" cake tin
- In a bowl, mash the bananas, then whisk in the eggs, vanilla and coconut oil, until properly mixed.
- Slowly add the flour bit by bit and stir well with a spoon.
- Stir in the walnuts.
- Pour your mixture into the tin, then decorate with some walnuts if you want to.
- Put in the oven to bake for approx 1 hour, until a toothpick inserted comes out clean.
- Cool before slicing.
- The cake came out moist and it was definitely sweet enough.
- A slice of the cake makes a lovely healthy snack.
- It keeps well for 4-5 days covered in foil.
We look at how stress and nutrition are related, how stress can lead to over (or under) eating, the serious health issues you could develop due to prolonged stress, and how in turn your diet can potentially reduce your stress levels. Which foods help stress? How does stress affect our eating behaviour? These questions and more will be answered in this informative article on stress and nutrition.
How can stress affect eating behaviour?
Stress is widely thought to lead to overeating. While in the short term you may experience a reduction in appetite, over the long term many people are led to overeat as a direct result of stress. One of the reasons for this is that the stress hormone cortisol can lead you to crave sugar, fat, and salt. These foods trigger certain hormones which lift your mood and make you feel better, but only temporarily. This behaviour is then learned, and your body realises that by eating foods high in sugar, fat, and salt, you will start to feel better so you crave them more. However, this is clearly a vicious cycle and one that is best avoided as early as possible.
According to research, women are more likely than men to reach for food during times of stress. In fact, men are found to crave alcohol and cigarettes during times of stress more than food. However, this means that as a woman, you may end up binge eating to deal with stressful times and situations.
What does stress do to your digestive system?
When we are stressed, blood is directed away from the centre of the body and redirected to the brain and limbs to support the natural ‘fight or flight’ response. What this means is that you will have less blood in your gut to help with food absorption and you may be left with indigestion and heart burn. This decreased blood flow to the gut also decreases the metabolism as the body essentially ‘shuts down’ to preserve itself.
Prolonged stress can lead to several serious health risks such as peptic ulcers, irritable bowel syndrome (IBS), and acid reflux. If you are suffering from any of these issues, it is possible that stress is a leading cause.
Which foods help stress?
Thankfully, there are some foods which can help to reduce your stress levels and improve your wellbeing. Vitamin B-rich foods like salmon and broccoli are proven to reduce stress while dark chocolate is proven to lower levels of stress hormones in the body meaning you will be not only less stressed but overall more healthy too.
There are also lots of ways you can manage stress with exercise, as working out releases feel-good hormones called endorphins which are proven to reduce stress, not to mention the fact that a tough gym workout can be a great way to relieve stress physically by doing boxing or something similar.
How to stop stress-eating
Follow these tips in order to stop stress-eating and get your diet back on track.
Coffee raises your heart rate and can lead to anxiety and insomnia. You may think that drinking a cup of coffee at a stressful time is helping you to be more alert and focused, but it is actually doing the opposite. Cut back on the caffeine as much as possible, and don’t drink coffee after lunch to prevent your sleep being affected.
Get a stress ball
Instead of reaching for the sugary snacks to get you through a stressful situation, redirect your energy elsewhere, such as a stress ball. By squeezing a soft ball or clicking a fidget gadget, you can release your nervous energy without damaging your waistline.
Get to the root of the stress
This is probably the best way to combat stress-eating: get rid of the source of the stress. If it is your work that is stressing you out, try compartmentalising your workload by writing lists and prioritising important tasks that need attention right away. If it is a certain person who is stressing you out, try talking to them or discussing the issue to get to the root of the problem. If it is someone you don’t know very well, it may be worth cutting ties if their impact on your life is damaging your health.
Especially after the popularity of Veganuary, veganism is hugely on the rise. Another term that is now floating around is 'plant based' which is used heavily in the groundbreaking new Netflix documentary The Game Changers. We take a look at the important distinctions between 'vegan' and 'plant based'.
Is Vegan the same as plant based?
The simplest answer to this is that no, vegan and plant based are not the same thing. All people who are plant based are vegan, but not all vegans are plant based. By extension, being plant-based is a sub-division of veganism.
It's important to remember that eating a vegan diet is not always intrinsically healthy, and that is where veganism and plant based differ the most. As a vegan, you are not eating any animal products or foods made with animal derivatives. This means no red meat, poultry, dairy, or eggs and is often done for ethical and environmental reasons rather than health reasons.
However, this means that a vegan could still eat unhealthy foods like potato chips, fries, and white bread. In fact, it would be easy for a vegan to be deficient in important vitamins and nutrients and to be more unhealthy than a meat-eater. As a vegan, you might try very hard to replicate all of your old favourites like cheese and meat but in doing so you could harm your health.
A lot of processed vegan alternatives like 'vegan cheese' and 'vegan burgers' contain a lot of chemicals and although they're better for animal welfare and the environment than eating meat, that's not beneficial to you. Always, the more natural the better. If you're a vegan, it's important to try and maintain a healthy diet and not just focus on eliminating entire food groups and replacing them with chemically-enhanced franken-burgers and sugary carbs.
On the contrary, those who are plant-based only eat foods that are, you guessed it, plant based. This means foods like beans, legumes, pulses, fruits, and vegetables. All of these foods are inherently healthy and therefore a plant-based vegan would expect to be more healthy than a non plant based vegan. Some plant-based eaters go one step further and follow a completely raw food diet, which means eating solely uncooked foods.
What do you eat on a plant based diet?
A plant-based diet is sometimes thought of as being restrictive, but it's absolutely not and if you try transitioning from being an omnivore to being plant-based, you may well discover a lot of new foods you've never tried before. On a plant-based diet, you only eat foods that are whole and natural such as fruits, vegetables, pulses, nuts and seeds, beans, whole grains, and legumes. Of course, any plant based diet is open to interpretation and what works best for you.
It's important for vegans and those on a plant-based diet to get enough protein and vitamin B3, as these are the macro- and micro-nutrients that can be difficult to get enough of on a meat-free diet. There are plenty of plant-based protein sources that those on a vegan diet can enjoy, mostly from beans, whole grains, pulses, seeds, nuts, and legumes.
Read more: Healthy Vegan Brownie Recipe
Vegan grocery shopping list
This is what a typical vegan grocery shopping list might look like in order to enjoy a varied and balanced diet that is healthy and provides enough of the right nutrients.
- Black beans
- Wholewheat pasta
- Brown rice
- Almond/soy milk
- Coconut milk/coconut cream
- Green beans
- Kidney beans
- Vegan protein powder
From these ingredients there are lots of delicious and healthy recipes you can create, from homemade vegan beanie burgers to vegan protein mousse and tasty salads.
Thinking about going vegan? Check out our tips for going vegan
Want to try more vegan recipes? Try this vegan blueberry muffin recipe or this vegan ice cream sundae recipe.
The Zone Diet was developed by American medical researcher Barry Sears. Its main aim is controlling the hormones of the body by eating lean protein and unprocessed foods in order to achieve weight loss. While the logic makes sense, does this diet really work? We take a closer look.
How Does The Zone Diet Work?
The Zone Diet is pretty complicated, and to follow it properly you would need to do a lot of research into macronutrients, hormones, and blood sugar.
When following the Zone Diet, meals are split into 'blocks'.
7 grams of protein = 1 block. 14 grams = 2 blocks. 21 grams = 3 blocks.
9 grams of carbs = 1 block. 18 grams = 2 blocks. 27 grams = 3 blocks.
1.5 grams of fat = 1 block. 3 grams = 2 blocks. 4.5 grams = 3 blocks.
A one block meal would consist of one block of protein, one of carbs, and one of fat. There are then two block meals which are two portions of each, three block meals which are three portions, and so on. The blocks work on the rule of consuming 40% carbohydrates, 30% protein, and 30% fat at every meal.
Followers of the diet are encouraged to eat at regular intervals in order to keep the hormone levels balanced and to weigh out their food. The Zone Diet classifies carbohydrates by the Glycemic Index which rates them according to how quickly they raise the blood sugar. Slowly-absorbed carbohydrates have a low GI rating (55 or below), and include most fruits and vegetables, milk, some wholegrain cereals and bread, pulses and basmati rice. The Glycemic Index is usually used by diabetics to manage their insulin levels.
The logic of controlling the body's hormones in order to lose weight and stay healthy is a great one. Many people do not realise the effects that their nutrition has on their hormones and the effect that those hormones have in turn on their mood, weight, and other lifestyle factors. The Zone Diet focusses on three key hormones: glucagon, insulin, and eicosanoids. Glucagon tells the body to release stored carbs at a steady rate which stabilises blood sugar levels. Insulin is the storage hormone and an excess can cause excess weight gain. Eicosanoids control various other hormones in the body.
This diet also encourages people to weigh their food and eat at regular intervals which are excellent healthy eating habits. The macronutrient split is not as harsh as other people may insinuate, as 40% carbs is really not that low.
For a start, this diet is probably too confusing for most people to follow, and when people can't understand something they won't stick with it. Another major flaw with this diet is that it classifies carbohydrates in a way that would tar tomatoes with the same brush as rice or pasta, even though they have a completely different effect on the body. This diet implies that a portion of vegetables would count towards as many carbs as a bowl of porridge or something similar, which simply isn't true.
Additionally, this diet encourages people to cut corners. One source states that if a snack bar were to contain 8g of protein, 29g of carbohydrates, and 6g of fat, you would only count the carbs and so this snack bar would be a '3 block carbohydrate' which we can clearly see it isn't. The block system over-simplifies counting macronutrients, and rounding down 8g of protein and 6g of fat to zero is not a good habit to get into as it'll lead to overeating and frustration.
While the roots of this diet make sense, the execution is very poor and it risks leading people into bad habits. For those who have no prior understanding of nutrition, macronutrients, or hormones, this diet would be far too complicated and could lead to them becoming wildly misinformed. Weight loss and healthy living do not have to be complicated! Eating healthy, whole foods in moderation and not exceeding your daily calorie allowance is all you need.