WORLD VEGAN DAY

To celebrate WORLD VEGAN DAY here are some delicious vegan recipes to try out!

Sakale chipslt and Cinnamon Chips                                    

Ingredients

  • 12 large whole kale leaves , (200g)
  • 3 tablespoons olive oil
  • 1/2 tablespoon sugar
  • 1/2 tablespoon cinnamon                                  Method

Preheat the oven to 200ºC/gas 6.
Rinse and dry the kale leaves before removing most of the centre stalk, leaving long, thin pieces of kale.

Toss the kale in the oil, then sprinkle with the sugar, cinnamon and ½ tablespoon of sea salt.
Arrange the leaves in a single layer on a couple of baking trays and bake for 5 minutes, until crisp.
Transfer the kale to a rack to cool, then serve.

Wild rice & Brussels sprout super salad

saladIngredients

  • 300 g mixed wild rice
  • 2 red onions
  • 2 tablespoons red wine vinegar
  • 500 g Brussels sprouts
  • 8 radishes
  • 1 lemon
  • 1 large bunch of mixed soft fresh herbs, such as mint, parsley, basil
  • 1 large handful of dried cranberries or raisins
  • extra virgin olive oil                                                   Method                                                               Cook the wild rice according to the packet instructions, then drain and leave to cool on a large tray. Peel the onions, then using a mandolin (or a food processor with a fine slicing attachment), finely slice them. Transfer to a bowl and add the red wine vinegar. Scrunch them together and set aside.

Using a mandolin, shred the sprouts and radishes, then, in a bowl, dress them with the lemon juice and a pinch of sea salt, massaging the flavors into the veg with your hands. Set aside.
Pick and finely chop the herb leaves and pop them into a large serving bowl. Add the rice, onions and lemony veg as well as the cranberries or raisins, and toss together.
Drizzle over some oil and season, then stir and serve.

Spiced Plum Chutney

“If you’re not a fan of jams, this is a lovely way to use up plums, and it’s a joy to eat with a ploughman’s lunch! ”
plum chutnry

Ingredients

4 shallots
1 kg mixed plums
1 tablespoon vegetable oil
3 fresh bay leaves
1 cinnamon stick
5 cloves
1/2 teaspoon ground allspice
1/2 teaspoon ground ginger
400 g brown sugar
1 orange
300 ml cider vinegar

Method

Prepare a 500ml pickling jar by washing the jar and lid, removing the rubber seal. Place in the oven and heat at 100ºC/gas ¼ for about 30 minutes. Immerse the rubber seal in a pan of boiling water and simmer for about 10 minutes before turning off the heat and allowing to cool.

Peel and finely slice the shallots, then destone and roughly chop the plums. Heat the vegetable oil in a pan that’s big enough to hold all the ingredients. Add the shallots and cook gently over a low heat until softened and golden-brown. Add the bay leaves and spices, fry for a minute, then stir in the plums. Add the sugar and grate in the orange zest.

Squeeze the orange juice into a measuring jug and top up to the 450ml mark with cider vinegar. Add to the pan and bring to the boil, then simmer slowly until most of the water has evaporated and the chutney is reduced and thick, stirring now and then as it cooks.

Pat the jar seal dry with kitchen paper, fit it back onto the lid and have the jar standing by. Spoon the chutney into the sterilised jar while everything’s still nice and hot. Wipe the rim of the jar and seal it. Leave to cool and store in a cupboard for a few weeks before eating

Sicilian roasted cauliflower & Brussels sprouts

“Bulk up your traditional Brussels sprouts with some cauliflower – the spice and roasting brings out their natural sweetness ”caulif

Ingredients

50 g pine nuts
1 large head of cauliflower
300 g Brussel sprouts
50 g raisins
12 strands of saffron
2 tbsp olive oil
2 tbsp garlic oil

Method

Preheat the oven to 200C/gas 6. Place the pine nuts on a baking tray and roast in the oven until golden, set aside to cool down.

Trim the outer leaves and base from the cauliflower then cut into small florets. Trim the ends from the Brussels sprouts and slice in half, keeping hold of the loose leaves. Cover the raisins in boiling water, leave for about 20 minutes, then drain and set aside.

Place the cauliflower florets and sprouts in a large roasting pan, scatter over the saffron threads then pour over the olive and garlic oils. Season well and mix together gently. Roast for 25–30 minutes, until the florets and sprouts are tender and starting to caramelise. You may find that the loose sprout leaves start to really crisp up; don’t be alarmed, it adds a lovely smoky element to the overall flavour.

Transfer the roasted cauliflower and sprouts to a serving bowl; add the pine nuts and raisins, season to taste then give the whole mixture a gentle stir to ensure everything is combined and coated in the saffron oil, and then serve.

Vegan Nut roast

“Being vegan doesn’t mean compromising on flavour, as this recipe proves. Crunchy and full of spices, everyone will be tucking in ”

nut roastIngredients

  • 50 g pine nuts , plus extra for decorating
  • 50 g linseed
  • 50 g sunflower seeds
  • 100 g unsweetened chestnut purée
  • 50 g gluten-free vegetarian suet
  • 1 tbsp maple syrup
  • gluten-flour for dusting
  • For the spinach topping:
  • 2 tbsp rapeseed oil
  • 300 g chestnut mushrooms , sliced
  • 260 g baby leaf spinach , or frozen chopped spinach
  • 1 tsp cracked black pepper
  • 1 ripe avocado
  • 100 g silken tofu
  • 1 pinch of ground nutmeg
  • 1 squeeze of lemon juice
  • 1/4 sweet potato
  • Olive oil

Method

1. Preheat the oven to 180C/gas 4. Spread out the nuts and seeds on a baking tray and toast in the oven for 5–6 minutes. Transfer to a food processor, along with the chestnut purée, suet and maple syrup, and blitz until it comes together into a ball. It will be sticky to begin with, so stop and scrape the sides as you go.

2. Place a large sheet of baking parchment on a work surface and sit the dough on it. Then, with lots of gluten-free flour on your hands and rolling pin, roll out the dough as thinly as possible (less than 5mm).

3. If you’re making individual tartlets, oil and flour four 10cm loose-bottomed tart tins, then cut the pastry to size. For 1 large tart, roll out the dough and cut to the size of a large, shallow baking tin, and transfer to the tin using a fish slice. Prick the pastry all over with a fork, cover with baking parchment, fill with baking beans or rice and bake blind for 12–15 minutes. Leave to cool in the tray, and keep the oven on.

4. Meanwhile, make the topping. Heat 1 tbsp rapeseed oil in a pan over a medium heat, then sauté the mushrooms for 6–8 minutes, until golden. Remove and set aside.

5. In the same pan, heat the rest of the oil and wilt the spinach (or heat through if frozen) along with the pepper. Blitz the spinach, avocado flesh, tofu, nutmeg and lemon juice in a food processor until smooth.

6. Thinly slice the sweet potato using a vegetable peeler or mandolin, creating a pile of peelings. Heat a drizzle of olive oil in a small pan, then fry the peelings over a high heat, turning occasionally, for 4–5 minutes, until just turning crisp.

7. Assemble the tart by spreading the spinach mixture over the baked and cooled tart base. Lay the mushrooms on top, and decorate with the sweet potato slivers and a scattering of toasted pine nuts. Eat heated or at room temperature, with potatoes and vegetables.

Keep an eye out on our blog, there will be more recipes to come!!

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Cooking for Two: Cheap and Healthy Meals for You and Your Boo

Cooking for Two: 34 Cheap and Healthy Meals for You and Your Boo!

 Valentine’s Day or not, cooking for two can be a tricky skill to master. While leftovers are practical, eating Crock Pot chili five nights in a row can get pretty old. These recipes—from breakfast and starters to dinner and dessert—are perfect to enjoy with your girlfriend, boyfriend, mom, dad, friend, or dog (… if your dog eats human food). Each meal is perfectly portioned for two, so grab a sous chef and get cooking!

BREAKFAST

1. Crab, Asparagus, and Avocado Omelet

This omelet kills it with the presentation. It’s stuffed with fresh lump crabmeat, asparagus, and tomato, then topped with avocado slices and an ample amount of hot sauce. It’s so good, you won’t even miss the cheese. If you don’t have fresh crab on hand (or you’re allergic to shellfish), try smoked salmon instead.omellete

2. Coconut Milk Scones With Rhubarb Compote

Decadent and sweet, this breakfast recipe is healthier than traditional scones and easily customizable for any palate. The vegan dough subs creamy coconut milk for butter and lemon zest infuses each bite. A homemade maple-rhubarb compote takes just minutes to sconesmake, but any jam or fresh fruit would pair well.

3. Croque Monsieur and Croque Madame

A Parisian staple, the Croque Monsier is basically a fancier, French version of grilled cheese, made with with Gruyere cheese, ham, and creamy béchamel sauce. When the sandwich is served with a poached egg on top, it’s called a Croque Madame. This recipe makes for a lighter final product, thanks to skim milk and half and half-based béchamel sauce.egg on toast

4. Minimalist Banana-Nut Muffins

Both hearty and healthy, this recipe produces two monster-sized vegan muffins made with wholesome ingredients. These babies get bonus nutrition points for the whole-wheat pastry flour, ground flaxseed, omega-3 rich walnuts, and half a banana in each muffin.banana

5. Rustic Cinnamon Rolls

Ditch the Pillsbury can and opt for DIY cinnamon rolls for two with a way healthier Greek yogurt icing. Crunchy outside and doughy inside, these honeyed breakfast treats taste like the sinful version but focus more on the cinnamon flavor than 12 sticks of butter or powdered sugar-based frosting.cinnamon-rolls-rustic-rough-wooden-table-festive-dessert-38910388

6. Asparagus Egg Bake

This recipe is perfect for when you’ve only got a few eggs on hand but could really go for something more than just scrambled or over easy. While just about any veggies would work, this bake sticks to asparagus and chives. Pair with whole-wheat English muffins to add a healthy dose of fiber to the meal.baked-eggs-asparagus-1-050513

7. Whole-Wheat Blueberry Muffins

Made with filling whole-wheat flour, these muffins will tide you over until lunchtime. Fresh or frozen blueberries—known for high levels of the antioxidant anthocyanins—keep the muffins moist.Whole-Wheat-Blueberry-Muffins-For-Two-chocolateandcarrots.com-GLE-1377

8. Veggie Tofu Scramble

With nearly 25 grams of protein per portion and nearly every veggie you’ve got hiding in the fridge, this scramble is a nutrition rock star. Though tofu may not be your cup of tea, cooking the budget-friendly protein source just like scrambled eggs is a great way to mask the funky texture while adding tons of flavor. Scramble it up with peppers, kale, and onions, top with avocado, and you’ve got yourself a lean, mean breakfast.7843341346_c60db2dfd3_c

9. Egg in a Heart

Simple and satisfying, this two-ingredient breakfast requires a couple of eggs, some whole-wheat bread, and a little creativity. Use a heart cookie cutter (or any other shape) to remove the middle of each slice, and then crack an egg in the opening. Leave it as is or top with avocado and tomato slices.download (8)

APPETIZERS/SALADS

10. Salad Lyonnais

Nothing warms up a boring old salad like a fried egg and bacon. Top frisee (or any other salad green) with bacon strips, Dijon mustard, chives, a little salt and pepper, and an egg for a satisfying way to start your meal.SaladLyonnaise_2

11. Ratatouille for Two

Since ratatouille gained popularity after the 2007 Pixar movie of the same name, roasted veggies have never looked so good. This version layers thinly sliced vegetables—zucchini, squash, and eggplant—in a beautiful spiral design. To season, stick to the basics with dried herbs, olive oil, and salt and pepper.12193750456_691804522f_c

12. Barbecue Portobello Quesadillas

Smoky and sweet, these whole-wheat quesadillas have a lot more going for them than simply layering cheese between tortillas. A combination of barbecue sauce, tomato paste, vinegar, and chipotle chili pepper season cooked mushrooms and onion, while a little shredded Monterey Jack cheese holds it all together.MV6819

13. Pan-Seared Thai Tuna Salad

Prepare your taste buds, ‘cus it’s about to get spicy. This salad combines an Asian-inspired slaw of cucumber, cabbage, and carrots with pan-seared tuna. Fresh orange slices balance out the spiciness from Sriracha hot sauce.thai-tuna-ck-1880015-x

15. Taco Salad With Creamy Cilantro Dressing

This hearty salad easily qualifies as a main course. Both quinoa and beans provide protein, while avocado supplies healthy monounsaturated fat to help keep you fuller than most veggie-based salads.518c6c8974c5b627910000ec._w.540_s.fit_

16. Mini Caprese Salads                                                                                                            Served with a pesto-y dressing, this mini salad for two is actually made up of mini ingredients. That’s right: mini cherry tomatoes, tiny mozzarella balls, and itty-bitty basil leaves make for maximum cuteness.1 IMG_1028 (1)

DINNER

17. Peanutty Quinoa Bowls

Topped with savory soy and maple baked tofu, these quinoa bowls get double the protein. A homemade peanut sauce goes on top with steamed broccoli, red pepper, chopped roasted peanuts, and freshly grated ginger.PeanuttyTofu_2

18. Sage-Brined Pork Chops With Brown Sugar Glaze

Thanks to a sage-infused brine and a sweet brown sugar glaze, these pork chops lock in juiciness and pack some serious flavor. Plan ahead on this one—you’ll need a few hours to let the pork brine (or marinate in a salt water solution to keep meat from drying out) in the refrigerator.50a9d040d9127e1d59001985._w.540_h.540_s.fit_

19. Whiskey-Glazed Salmon With Mango Habanero Chutney

With multiple uses for a bottle of Jack Daniels—from treating the symptoms of a head cold to brushing one’s teeth—it just feels right to marinate salmon for a sweet and smoky glaze. Top the meal with an easy mango habanero chutney.IMG_4559

20. Super Simple Lemon-Rosemary Chicken

With just six ingredients (five of which you likely have in the pantry already) this easy date night dish is a cinch. Skip the skins if you’d like to tone down both calorie and sodium intake.  lemon-rosemary-chicken

21. Sautéed Beef With Onions Over Creamy Polenta

This quick, homey meal is perfect for when it’s chilly out. Lemon- and garlic-marinated strips of beef and red onion compliment polenta—or cornmeal cooked into a comforting, porridge-like consistency.

Beef Stir Fry over Polenta

22. Seared Shrimp Vindaloo With Vegetables

With carrots, broccoli, onions, garlic, wilted kale, and collard greens, this dinner blends just about every veggie from the produce drawer. Shrimp and vindaloo seasoning—a mix of turmeric, cinnamon, garlic, ginger, cayenne, and other spices—finish off the meal.vind8-537x800

23. Chicken Caprese

While we’ve got a Caprese salad on this list, this is a much more substantial version with baked chicken as the base. Thick slices of fresh buffalo mozzarella, halved cherry tomatoes, and chopped basil make for a light, Italian-inspired meal.Caprese-Chicken-1-sm

25. Broccoli, Brie, and Walnut Rotini

This rich dish combines walnuts, broccoli, and creamy brie cheese. It can be customized with whatever nuts or veggies you prefer. With only five ingredients and a combined prep and cook time of just 15 minutes, this meal is as uncomplicated as it gets.broccolibriewalnutrotini

26. Mediterranean Stuffed Red Peppers

While traditional stuffed peppers have a ground meat filling, this version uses the super grain bulgur (which has more fiber per cup than quinoa, oats, millet, buckwheat, and corn). Feta, mint, pine nuts, and fennel bring Mediterranean flavors to the dish.IMG_9715

DESSERT

27. Cardamom Almond Pear Crisps

A couple of ramekins, a couple of pears, and you’ve got yourselves two perfectly portioned desserts. These crisps are vegan, flourless, low in sugar, and gluten-free. The oat– and almond-based topping is nutty and sweet with just a touch of maple syrup.IMG_8048

28. Healthier Individual Carrot Cakes

Grain-free and nut-free, these cute cakes are made of two unconventional but healthy flours: chickpea and sunflower. To achieve the classic carrot cake flavor profile, the recipe includes carrots, raisins, nutmeg, ginger, and cinnamon. The sweet but tangy frosting is made up of goat cheese and maple syrup.c55

29. “Fried” Ice Cream

So the “fried” part of this dessert is a bit of a fib. While this ice cream has all the traditional ingredients necessary for the fried version, there’s no giant vat of hot oil (or messy melting for that matter). Just scoop your favorite flavor into balls then coat them in the Corn Flake crumb mixture. Drizzle with warm chocolate sauce and you’ve got yourself an easy, decadent, and slightly healthier way to end a meal.FriedIceCream1finalforsite

30. Vanilla Cupcakes With Lemon Cream Cheese Frosting

These cupcakes are just 160 calories a pop. Do you really need more convincing? With unsweetened applesauce in the batter and a lightened lemon cream cheese frosting, there’s no lack of flavor. Top with a few fresh blueberries or blackberries and you’ve got the perfect package.

VanillaCupcakes

31. Espresso Brownies

For those times you’d rather not whip up a full batch of brownies, this recipe makes just two in record time. A teaspoon of espresso powder adds an element of surprise and intensifies the chocolaty flavor.

Yogurt-Brownies-490x339

Processed meats could negatively impact male fertility!

‘Cut out the sausage’ sums up much of the headline advice following recent research into meat consumption and fertility. Research by scientists from Harvard Medical School and Massachusetts General Hospital in the US, and Huazhong University of Science and Technology in China, studied the sperm of 141 men who were attending a fertility clinic. It was found that fertilisation rates in the laboratory were lower for men who consumed a diet high in processed meat. Sperm from men who ate more chicken, had a higher success rate.

The research, funded by the US National Institutes for Health and the China Scholarship Council, stopped short of making any firm recommendations, concluding instead that further research was required. While the study took into account confounding factors known to affect fertility, such as BMI or consumption of caffeine, it did not look at other lifestyle factors that may impact fertility.

The carbs vs fat debate has reignited following a recent study by scientists at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) in the US. Since the publication of low-fat diets such as The Hip and Thigh diet in the late ‘80s, followed by the low-carb Atkins and Dukan diets, the jury has been constantly out on whether eating fewer carbohydrates or less fat is better for weight loss.

However in this latest study, it was found that subjects given a low-fat diet experienced a body fat loss at a staggering rate of 68 per cent higher than those given a low-carb diet. The small study, conducted on 19 non-diabetic, obese men and women gave subjects either low-fat or low carb calorie-equivalent diets. But although the low-fat diet produced higher weight-loss results, it did not have the same impact on insulin production or fat burning. The low-carb diet not only produced weight loss, but also lowered production of the fat-regulating hormone insulin and increased fat burning as expected, whereas fat restriction had no observed changes in insulin production or fat burning.

“Compared to the reduced-fat diet, the reduced-carb diet was particularly effective at lowering insulin secretion and increasing fat burning, resulting in significant body fat loss,” said Kevin Hall, PhD, NIDDK senior investigator and leadstudy author. “But interestingly, study participants lost even more body fat during the fat-restricted diet, as it resulted in a greater imbalance between the fat eaten and fat burned. These findings counter the theory that body fat loss necessarily requires decreasing insulin, thereby increasing the release of stored fat from fat tissue and increasing the amount of fat burned by the body.”

Participants stayed at a clinical unit for 24 hours per day for two extended visits, eating the same food and doing the same activities. For the first five days of each visit they ate a baseline balanced diet. Then for six days, they were fed diets containing 30 per cent fewer calories, achieved by cutting either only total carbs or total fat from the baseline diet, while eating the same amount of protein. They switched diets during the second visit.

But before you ditch the healthy fats from your fridge, it is thought that the gap between the two diets would eventually close over time. NIDDK said that researchers had previously simulated the study with a mathematical model of human metabolism, whose body fat predictions matched the data later collected in the study. When simulating what might happen over longer periods, the model predicted relatively small differences in body fat loss with widely varying ratios of carbs to fat. Those results suggested the body may eventually minimise differences in body fat loss when diets have the same number of calories. Also, further research would be needed to assess the physiological effects and health implications of fat and carb reduction in the long term.


A recent Canadian study has concluded that saturated fats do not pose the risk to health found with trans fats. The research, carried out at McMaster University, the University of Toronto, St Michael’s Hospital Toronto, Hamilton Health Sciences, and the Hospital for Sick Children Toronto, and published in the BMJ, looked at 70 previous studies but found no evidence that eating higher amounts of saturated fat, compared to low amounts, raised the risk of death, heart disease, stroke or diabetes. This contrasted against conclusions that eating more trans fats was linkedto an increased risk of death or heart disease.

While some headlines following the research have suggested eating more saturated fats could be healthy the study, which was funded by the World Health Organization, does not conclude this. The authors stated that further research was needed to examine the implications of fat consumption, because the results were based on observational studies that did not establish cause and effect.

According to the NHS, however, trans fats, which were typically found in processed foods, have been almost eliminated from the UK food chain, following previous fears of the impact on human health. The NHS website states: “In fact, due to the negative publicity surrounding trans fats in recent years, food manufactures have virtually removed trans fats from the UK food chain. Most brands of margarine now contain no, or only trace elements, of trans fats.” [1]

Reference:

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Do This One Thing Every Morning To Jumpstart Weight Loss

Do This One Thing Every Morning To Jumpstart Weight Loss!

In response to these toxins, our bodies produce mucous or fat to prevent an immune response from occurring. The fat stores the toxins.

Sounds pretty gross doesn’t it?

Our body has some pretty amazing functions. It has a natural ability to protect itself. Our systems can detox and repair. If they are extremely blocked you can experience major illness.

– This could be the extra 15 lbs of body weight that you struggle to lose?
– This could also be the cause of your generalized fatigue, poor digestion, weakened immune system and food intolerance.
– This could be the most basic cause of your troubles. The reason you fail to cut lose that muffin top.

The purpose of this post is to give you a simple strategy to start the weight loss process. Something you can do in your own home with the right ingredients. Don’t over think it. Just do it.

It’s called the Morning Lemon Elixir.

Make this first thing in the morning before eating. Try to use real ingredients if possible instead of the their processed counterparts.

Ingredients:
– 1 cup room temperature water
– Juice 1 lemon (I use a hand press from Crate & Barrel)
– 1 teaspoon Bragg’s raw apple cider vinegar
– 1 teaspoon raw honey OR a couple drops of stevia
– 1/2 inch of fresh ginger root or 1/4 teaspoon ground ginger
(Use stevia if you are on yeast cleansing or low sugar diet)

NOTE:

If you feel ill or have chest tightness after drinking the morning lemon elixir, cut out the Bragg’s raw apple cider vinegar. This reaction can occur from the body’s releasing of bacteria and unwanted toxins. Continue to drink the lemon elixir, omitting the Bragg’s, for at least three days, and then try to re-introduce or use only ½ teaspoon of the apple cider vinegar. If the reactions continue upon reintroduction, continue to only drink the lemon water.

Awesome effects of Morning Lemon Elixir!!!

If you start your day with the Morning Lemon Elixir your body will respond by increasing your digestive enzymes and stimulate digestion.
Your liver will release toxins. It will flush away fat. (Awesome!!)

– And you will get a healthy dose of vitamin C, potassium and minerals.
– It also controls your weight.
– You blood sugar will begin to regulate.
– Your body will shift it’s pH to become more alkaline.
– Acidity usually comes with inflammation.
– After doing this for a few days, you will start to notice a massive increase in the amount of phlegm released.
– If bloating was a symptom, this should decrease it and allow your stomach to break down your food.

There are so many awesome ways that you can use food to support your body’s natural functions. I know “detox” seems to be a buzz word lately but I’m telling you that you need to if you want to improve your health! You can add on awesome products that amplify and enhance the benefits of detoxing. I use USANA’s Digestive Enzyme and Probiotics daily!

Wow, what a difference!

I feel like my food is properly being absorbed into my body.

Does this post get your fired up about making healthier changes and using food as medicine? It can be easy to detox your body when you have the right coach to guide you through it. That’s where I come in!

I want to make being healthy easy for you! Together we will troubleshoot what you have done in the past and implement your new changes. I will be there to support you along the way.