My partner bought me a Fitbit but I’m a couch potato – is it worth trying?

Every week a Guardian Money reader submits a question, and it’s up to you to help him or her out – a selection of the best answers will appear in next Saturday’s paper.

This week’s question:

I’ve been given a Fitbit Flex by my partner. I’m a bit of a couch potato and reckon I won’t use it that much. Should I try and take it back and swap it for something else, or can other Fitbit users convince me it’s worth keeping? Did it work for you?

Do you have a problem readers could solve? Email your suggestions to money@theguardian.com or write to us at Money, The Guardian, Kings Place, 90 York Way, London N1 9GU.

My partner bought me a Fitbit but I’m a couch potato – is it worth trying?

Potato Diet. Should you Try it for Weight Loss?

The All Potato Diet: Should you Try it for Weight Loss

By Karen Brennan, NC, MSW, BCHN®, Herbalist

It seems like with another new year upon us, people make resolutions to lose weight.  Part of that resolution, it seems, is to go on some crazy diet. This is one of them and I was asked by someone who had just started the diet what I thought of an all potato diet.  Here are my thoughts.

What is the Potato Diet?

The potato diet is a mono diet in which you eat only potatoes.  Most people will try it for a month and others have touted to lose weight by following the potato diet for up to a year.

Should you Try it?

  I don’t recommend any diet that has you eat just one food. I also don’t recommend most cleanses, juice fasts and detox diets either. (hint: first you need to learn how to eat healthy)

 Here are Some Reasons why you Should Avoid the Potato Diet

• Difficult to maintain and sustain. This is a bland and boring diet. How long can you go eating only potatoes?  At some point, for most people, one is going to give in and eat other foods.  When this happens, the odds are that you won’t be making the healthiest food choices.


• Low in Protein. For men, this type of diet is too low protein. For many women, this diet is also too low in protein.  Eating 5 potatoes per day is only going to give you around 20 grams of protein.  The average sedentary male needs 60 grams or more per day and the average sedentary female needs around 45 grams per day or more. Trying to meet your protein needs via potatoes, well let’s just say that ends up being a lot of potatoes and a lot of calories.  So, while you may lose weight eating only potatoes, how much muscle mass are you going to lose as well?


• Nutrient deficient: Eat only one type of food for any length of time and you are bound to have some vitamin and mineral deficiencies. To obtain the needed macro and micro nutrients necessary, you need to eat a balance of proteins, carbs and fats along with a plenty of vegetables that contain phytonutrients.  We need fat for healthy brain function so unless you are putting grass fed butter on that potato, you may lose weight but you may end up with mood issues, brain fog and forgetfulness.  Is it worth it?


• Crash dieting: How many calories are you consuming on a potato diet? If your calories count is too low, your body will then go into starvation mode and to hold on to its fat mass your metabolic rate will slow down. That means weight loss will slow down and may eventually come to a halt.


• Not Sustainable: What happens when you go back to eating real food? Now you transition from a mono, low calorie diet and switch back to your old ways of eating:  Your metabolic rate has slowed down so now when you eat you will gain what was lost at a more rapid pace


• Potatoes are a GMO crop: Unless you are only eating organic potatoes, not only is this diet nutrient deficient but now you are filling your body up with toxins. Glyphosate has been shown to disrupt the gut microbiome.  A healthy gut microbiome has been associated with maintaining a healthy weight while disrupted gut health has been associated with obesity.


• What was your diet/health like prior to the potato diet? The odds are if you are trying such a drastic crash diet, your diet prior to this was not good either.  Most overweight people are calorie sufficient but nutrient deficient.  Now you go on a very restrictive diet which only compounds the problem further.  Most people have other health issues in addition to the added weight, such as insomnia, fatigue, mood issues. Consuming a nutrient deficient diet such as this will not help these additional issues.


• What did the diet teach you? If you eat a potato diet and then go back to eating processed, sugary, starchy foods as the main component of your diet, what have you learned about eating healthy as a way of life? Nothing!  Instead get the education you need to change your habits to lose weight gradually on a diet that you can sustain.

 

Benefits to Eating Potatoes

Potatoes are a great addition to your diet, they just shouldn’t be the only part of your diet.  Potatoes contain B6, potassium, copper, vitamin C, manganese, fiber, B3 and pantothenic acid.  They contain phytonutrients and have antioxidant activity.  They also contain blood pressure lowering compounds.  So, add them into your diet (just not in the fried form please) but keep it balanced!

What to do Instead to Lose Weight

Instead get the help of someone who can evaluate your current eating patterns (food journal) and your health issues.  Gradual weight loss is best with a plan that leaves you feeling full, satisfied and one that is doable and sustainable for you. That is why most diet plans and diet books don’t work; because they aren’t individualized to meet not only your personal health needs but considers lifestyle factors as well.

While we can live on a low carb diet but we cannot live on a diet that is void of protein and fat. Side effects will occur. Therefore, a balanced diet is best.  Start your day with protein and fats, and increase the number of carbs throughout the day so that your dinner contains most your carbs.  This can look like a green protein smoothie for breakfast, a large salad for lunch with added protein and homemade salad dressing, snacks of handful of nuts or nut butter with fruit, then dinner of a protein source such as wild caught salmon (good source of fats too) with a side of vegetables and sweet potatoes.

Sources

http://nymag.com/thecut/2016/08/mono-diet-potato-diet-penn-jillette.html

http://nymag.com/thecut/2016/05/weight-loss-metabolism-slows-down-hunger-increases.html

http://fortune.com/2016/01/14/genetically-modified-potatoes/

http://drpompa.com/additional-resources/health-tips/the-dangers-of-glyphosate-an-interview-with-dr-stephanie-seneff

https://www.scientificamerican.com/article/how-gut-bacteria-help-make-us-fat-and-thin/

https://www.whfoods.com/genpage.php?tname=foodspice&dbid=48

http://www.howmuchprotein.com/foods/potato/

http://time.com/4374959/protein-health-benefits-nutrition/

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need.

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition® and herbalist, is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC.

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

Potato Diet. Should you Try it for Weight Loss?

Roasted cauliflower And Gold Potato Soup – A Digestive Tonic

Study uncover that mostly Americans really do not get the required amount of veggies. Adding soup to your diet regime can support you improve your vegetable intake, particularly if you select a vegetarian soup, this kind of as Roasted cauliflower and potato soup. This soup is constantly use for correct dgestion, inflamed abdomen or colon.

Roasting the cauliflower deepens the flavor and softens the texture. This roasted cauliflower soup is remarkably rich in vitamin C. It is also rich in indole-three-carbinole, a phytonutrient that can stimulate cellular detoxification.

Indole-3-carbinole’s capability to stop estrogen dominance, it also an superb meals option for cancer prevention, particularly breast cancer prevention.

Discover how to make Roasted cauliflower and potato soup utilizing healthier elements.
Components:

two medium Yukon gold potatoes, peeled and chopped
two huge (or 3 modest) leeks, rinsed completely and roughly chopped
1 head cauliflower, florets eliminated and approximately chopped
2 tablespoons olive oil
2 teaspoons salt
one teaspoon black pepper
32 ounces vegetable or chicken stock
two sprigs fresh thyme, leaves removes and roughly chopped
two cups Cashew milk
sour cream and green onions for serving, optional

Instructions:

Pre-heat the oven to 450 degrees F.
Toss the chopped vegetables with the olive oil, salt and pepper and spread in an even layer on a huge baking sheet.
Roast at 450 degrees F for twenty-25 minutes, stirring halfway by way of, right up until all the greens are tender.
Keep the veggies into a large stockpot and add the stock and thyme.
Carry to a simmer above medium heat.
Mix the soup till smooth.
Add the Silk Cashew milk and stir to combine.
Return to the heat, carry to a simmer again, then flip off the heat.
Check for seasoning add salt and pepper as essential.
Serve sizzling with sour cream and fresh green onion if wanted.

Reference:

http://www.heathersdish.com/one/roasted-cauliflower-leek-and-potato-soup/

http://www.cookinglight.com/consuming-wise/recipe-makeovers/wholesome-potato-soup/roast-cauliflower

http://www.caloriecount.com/roasted-cauliflower-sweet-potato-soup-recipe-r43934

A lot more from writer:

Roasted cauliflower And Gold Potato Soup – A Digestive Tonic

Sofa potato Australia: only 19% of kids get adequate exercising every day

Australia is raising a generation of couch potatoes, according to a new study which has found that only 19% of children get the recommended amount of exercise each day.

The study by Active Healthy Kids also found that despite Australia’s love of sport, the level of participation among kids in organised sport is not enough, with children still spending too much time in front of screens.

The study used a Canadian-developed international ranking tool to match Australian school children against those from 14 other countries and released the results in the first of an intended annual report card.

Researchers concluded that Australia only “narrowly” avoided a “Fail” grade, scoring a D- grade in overall physical activity, ranking 11th ahead of Canada, Ireland, the USA and Scotland. New Zealand and Mozambique scored highest, with a B grade, indicating 61-80% of children achieving the goal.

Australian kids also scored a D- for “sedentary behaviour”.

Among the key findings was the discovery that just 19% of children aged five to 17 are getting the recommended hour of moderate to vigorous physical activity (MPVA) each day. Almost half of the reported MVPA is taken up by organised sport.

The results were better for toddlers, with 72% of parents reporting their children aged two to four years old do reach the 180 minutes of physical activity recommended for good health.

The report’s author, Natasha Schranz, PhD, from the University of South Australia, said participation in organised sport was not enough, and kids need to be more active the rest of the time.

“Things like walking to school, playing outside and turning off televisions and computers also contribute to overall health and physical activity levels – and these things are being forgotten,” said Schranz.

“We’re raising a generation of couch potatoes and if we don’t start to reverse this trend this will drive up health problems in the future – obesity, high blood pressure and heart disease,” said Professor Trevor Shilton, the Heart Foundation’s national lead on active living.

A big issue was screen time – as children spend more time using an increasing range of electronic devices, including computers, phones, games, tablets and TV – damaging in itself as well as replacing valuable activity time.

“It’s a double edged sword,” Shilton told Guardian Australia.

“[Children and young people] are sitting too much and not moving enough. The window of opportunity – between when they finish school and dinner’s on the table … we all know that’s when televisions, Facebook, computer games, DVDs – screens are dominating time in a way that a decade ago wasn’t the case.”

“The other important thing about that is that it doesn’t just have a sedentary dimension, it has a social dimension as well.”

The report called for a proactive, coordinated response from communities, parents, schools and governments.

“Outside of the home environment, school is a setting that imposes large amounts of sedentary time onto children and young people,” said the report.

“The possibility of breaking up sedentary time (i.e. prolonged periods of sitting) with regular physically active breaks and active/non-sedentary learning time should be explored in both primary and secondary schools.”

David Morgante’s two children both play football and swim, but enjoy their TV and online time as well, spending about half an hour each night on “electronic time”.

“There’s a lot of temptation with all the media and iPads etc,” Morgante told Guardian Australia.

“They do get their fair share of playing their gadgets, but me and their mum limit that quite a lot. It’s more important that they get their schoolwork done.”

Morgante said Madeline, 12, and Dylan, 8, both walk or ride their bikes to their school in North Fitzroy, Melbourne if the weather is fair, contributing to their daily incidental activity.

Madeleine is also encouraged to play guitar, with the promise of an electric instrument next year. “We make sure she focuses on that,” he said.

“It’s to keep her away from the electronic gizmos, we’ve got to give them something to strive to.”

The report also found Australia led the rankings for “community and built environment” and came second behind New Zealand for organised sport participation with a score of B-.

Sofa potato Australia: only 19% of kids get adequate exercising every day

Sofa potato Australia: only 19% of children get enough exercise every single day

Australia is raising a generation of couch potatoes, according to a new study which has found that only 19% of children get the recommended amount of exercise each day.

The study by Active Healthy Kids also found that despite Australia’s love of sport, the level of participation among kids in organised sport is not enough, with children still spending too much time in front of screens.

The study used a Canadian-developed international ranking tool to match Australian school children against those from 14 other countries and released the results in the first of an intended annual report card.

Researchers concluded that Australia only “narrowly” avoided a “Fail” grade, scoring a D- grade in overall physical activity, ranking 11th ahead of Canada, Ireland, the USA and Scotland. New Zealand and Mozambique scored highest, with a B grade, indicating 61-80% of children achieving the goal.

Australian kids also scored a D- for “sedentary behaviour”.

Among the key findings was the discovery that just 19% of children aged five to 17 are getting the recommended hour of moderate to vigorous physical activity (MPVA) each day. Almost half of the reported MVPA is taken up by organised sport.

The results were better for toddlers, with 72% of parents reporting their children aged two to four years old do reach the 180 minutes of physical activity recommended for good health.

The report’s author, Natasha Schranz, PhD, from the University of South Australia, said participation in organised sport was not enough, and kids need to be more active the rest of the time.

“Things like walking to school, playing outside and turning off televisions and computers also contribute to overall health and physical activity levels – and these things are being forgotten,” said Schranz.

“We’re raising a generation of couch potatoes and if we don’t start to reverse this trend this will drive up health problems in the future – obesity, high blood pressure and heart disease,” said Professor Trevor Shilton, the Heart Foundation’s national lead on active living.

A big issue was screen time – as children spend more time using an increasing range of electronic devices, including computers, phones, games, tablets and TV – damaging in itself as well as replacing valuable activity time.

“It’s a double edged sword,” Shilton told Guardian Australia.

“[Children and young people] are sitting too much and not moving enough. The window of opportunity – between when they finish school and dinner’s on the table … we all know that’s when televisions, Facebook, computer games, DVDs – screens are dominating time in a way that a decade ago wasn’t the case.”

“The other important thing about that is that it doesn’t just have a sedentary dimension, it has a social dimension as well.”

The report called for a proactive, coordinated response from communities, parents, schools and governments.

“Outside of the home environment, school is a setting that imposes large amounts of sedentary time onto children and young people,” said the report.

“The possibility of breaking up sedentary time (i.e. prolonged periods of sitting) with regular physically active breaks and active/non-sedentary learning time should be explored in both primary and secondary schools.”

David Morgante’s two children both play football and swim, but enjoy their TV and online time as well, spending about half an hour each night on “electronic time”.

“There’s a lot of temptation with all the media and iPads etc,” Morgante told Guardian Australia.

“They do get their fair share of playing their gadgets, but me and their mum limit that quite a lot. It’s more important that they get their schoolwork done.”

Morgante said Madeline, 12, and Dylan, 8, both walk or ride their bikes to their school in North Fitzroy, Melbourne if the weather is fair, contributing to their daily incidental activity.

Madeleine is also encouraged to play guitar, with the promise of an electric instrument next year. “We make sure she focuses on that,” he said.

“It’s to keep her away from the electronic gizmos, we’ve got to give them something to strive to.”

The report also found Australia led the rankings for “community and built environment” and came second behind New Zealand for organised sport participation with a score of B-.

Sofa potato Australia: only 19% of children get enough exercise every single day

SpudTastic! Free, cream of potato soup recipe: Ooh so good, wholesome homestyle cooking.

On The Menu: iLoveToLiveWell’s Cream Of Potato Soup!
Mesmerizing is the satiny mouthfeel…and ineffable, illustrious flair…that remarkably final results from just a smidgen of butter… In every single swoon-worthy spoonful…there’s a garden paradise of vivacious plants delighting the gustatory calyculi and olfactory epithelium by a single potato savory, two potato sweet, the gourmet chef’s quintessential mirepoix, marvelous maize, an enlivening kiss of chili, a splendid mélange of dried herbs and nature’s perfect elixir to flourish lifestyle on earth…water.

For the two greatest nutrition and flavor…consume meals that are heirloom, grown organically, sustainably or biodynamically.

1} Spot into a 10-quart pot:

Potatoes, sweet variety = six cups
Peel…chop potato into ½ inch by ½ inch pieces.

Potatoes, savory range (yellowish or pinkish flesh) = 9 cups
Peel…chop potato into ½ inch by ½ inch pieces.

Now for the… Mirepoix!
Just saying… mihr-PWAH

Celery stalk = 3 cups
Strip away celery’s leafy best and fibrous end.
Chop celery into ¼ inch by ¼ inch pieces.
+++Celery scraps are a lovely addition to a scratch-produced, vegetable broth.

Onion, yellow = three cups
Trim off ends…peel onion.
Chop onion into ¼ inch by ¼ inch pieces.

Carrots = 1 ½ cups
Leading, tail and peel carrots.
Chop carrots into ¼ inch by ¼ inch pieces.

Producing a splash…
Water, free of impurities = 6 cups

Push Ahead
With only moments to spare…
At some other time…
Why not measure the following seasonings into a glass jar, and label jar with these words… “SpudTastic! Cream Of Potato Soup.”
Then when fashioning the soup, there will be one particular less factor to do.

The Spice Of Life

Cayenne chili powder = one/eight teaspoon

Garlic (powder the minced dried herb) = one teaspoon
Powder the minced dried garlic…then measure it.

Dillweed (minced leaf, dried herb) = 1 ½ teaspoons
A wonderful gourmet selection for dried dillweed is…anethum graveolens from Israel.

Parsley (minced leaf, dried herb) = six tablespoons
A really fine option for dried parsley is…petroselinum crispum from Israel.

A Sizzling Pot
two} Lid pot…bring liquid to a rolling boil.

Settle Down
3} Go down to a simmer. Stay simmering for twenty to 25 minutes…keep lid on pot for this total time.

Flip On The Charm
On goes the kitchen timer…to count down 20 minutes.

Time’s Up
four} Have a nibble of carrot and the two potatoes.

Tender Loving Care
The aim is al dente…veggies should be tender but still company to the bite.
In other words… The teeth must feel some resistance, but the potatoes and carrot must still be tender.
The phrase ‘al dente’ comes from an Italian phrase which translates as, “to the tooth.”

5} Ladle in…a substantial-pace blender…about half of what’s in the 10-quart pot.

Cream Of The Crop
Stay away from spurting… Mindful pureeing sizzling liquids. Begin with a lower speed…gradually up the speed.
six} To compose the cream: With the machine, zip-zap to smooth…voila!
7} Pour this lush cream into the 10-quart pot…then include:

Butter, dairy = 2 tablespoons

Salt, unrefined (fine grain) = ½ plus ¼ teaspoon

Amaizeing Grain…Indian Corn…Mielie
Corn = 2/3 cup

The Operate About
8} About stir…stir about…over gentle flame, reheat if necessary…serve…slurp!

***ABOUT THE Writer***

Taste the very good daily life through Recipes That WOW! and enjoy…Wellness Over Weakness.

Dianne Wawrzyniak-Marshall
Healthful Foods Aficionado &amp Author Of Recipes That WOW!

Salutary recipes with sublime sapor, this is what Dianne is about. She says, “From my heart to the minor girl or boy on upwards to seniors…with everyone in between…I adore touching lives by way of my passion for marrying nutritious foods that equals to deliciousity.” Dianne thinks it is critical to…live lifestyle well, and dwell it deliciously!

***PERUSE THE WOW! RECIPE Collection***

Dianne constantly publishes mouthwatering delicacies for an ever-growing, delectable mélange from which to select. Recipes That WOW is what she titles her repertoire of sensational, culinary creations.

Affiliate Program Offered!
Dianne shares her wholesome recipe guide income with you…

Click for data.

SpudTastic! Free, cream of potato soup recipe: Ooh so good, wholesome homestyle cooking.

SpudTastic! Free, cream of potato soup recipe: Ooh so good, wholesome homestyle cooking.

On The Menu: iLoveToLiveWell’s Cream Of Potato Soup!
Mesmerizing is the satiny mouthfeel…and ineffable, illustrious flair…that surprisingly benefits from just a smidgen of butter… In each and every swoon-worthy spoonful…there’s a garden paradise of vivacious plants delighting the gustatory calyculi and olfactory epithelium by 1 potato savory, two potato sweet, the gourmet chef’s quintessential mirepoix, marvelous maize, an enlivening kiss of chili, a splendid mélange of dried herbs and nature’s excellent elixir to flourish daily life on earth…water.

For both ultimate nutrition and flavor…consume food items that are heirloom, grown organically, sustainably or biodynamically.

one} Area into a ten-quart pot:

Potatoes, sweet variety = six cups
Peel…chop potato into ½ inch by ½ inch pieces.

Potatoes, savory range (yellowish or pinkish flesh) = 9 cups
Peel…chop potato into ½ inch by ½ inch pieces.

Now for the… Mirepoix!
Just saying… mihr-PWAH

Celery stalk = three cups
Strip away celery’s leafy top and fibrous finish.
Chop celery into ¼ inch by ¼ inch pieces.
+++Celery scraps are a wonderful addition to a scratch-manufactured, vegetable broth.

Onion, yellow = three cups
Trim off ends…peel onion.
Chop onion into ¼ inch by ¼ inch pieces.

Carrots = 1 ½ cups
Top, tail and peel carrots.
Chop carrots into ¼ inch by ¼ inch pieces.

Generating a splash…
Water, totally free of impurities = six cups

Push Ahead
With only moments to spare…
At some other time…
Why not measure the following seasonings into a glass jar, and label jar with these words… “SpudTastic! Cream Of Potato Soup.”
Then when fashioning the soup, there will be a single significantly less thing to do.

The Spice Of Life

Cayenne chili powder = one/8 teaspoon

Garlic (powder the minced dried herb) = 1 teaspoon
Powder the minced dried garlic…then measure it.

Dillweed (minced leaf, dried herb) = 1 ½ teaspoons
A fantastic gourmet assortment for dried dillweed is…anethum graveolens from Israel.

Parsley (minced leaf, dried herb) = six tablespoons
A really fine choice for dried parsley is…petroselinum crispum from Israel.

A Hot Pot
two} Lid pot…bring liquid to a rolling boil.

Settle Down
3} Go down to a simmer. Remain simmering for 20 to 25 minutes…keep lid on pot for this complete time.

Turn On The Charm
On goes the kitchen timer…to count down 20 minutes.

Time’s Up
four} Have a nibble of carrot and each potatoes.

Tender Loving Care
The aim is al dente…veggies should be tender but even now firm to the bite.
In other words… The teeth should come to feel some resistance, but the potatoes and carrot need to even now be tender.
The term ‘al dente’ comes from an Italian phrase which translates as, “to the tooth.”

5} Ladle in…a high-velocity blender…about half of what’s in the ten-quart pot.

Cream Of The Crop
Stay away from spurting… Mindful pureeing scorching liquids. Begin with a low speed…gradually up the speed.
six} To compose the cream: With the machine, zip-zap to smooth…voila!
7} Pour this lush cream into the 10-quart pot…then add:

Butter, dairy = two tablespoons

Salt, unrefined (fine grain) = ½ plus ¼ teaspoon

Amaizeing Grain…Indian Corn…Mielie
Corn = 2/3 cup

The Operate About
8} About stir…stir about…over gentle flame, reheat if necessary…serve…slurp!

***ABOUT THE Writer***

Taste the good daily life by means of Recipes That WOW! and enjoy…Wellness More than Weakness.

Dianne Wawrzyniak-Marshall
Wholesome Foods Aficionado &amp Writer Of Recipes That WOW!

Salutary recipes with sublime sapor, this is what Dianne is about. She says, “From my heart to the tiny lady or boy on upwards to seniors…with everybody in between…I adore touching lives by means of my passion for marrying nutritious food items that equals to deliciousity.” Dianne thinks it is critical to…live lifestyle effectively, and dwell it deliciously!

***PERUSE THE WOW! RECIPE Collection***

Dianne constantly publishes mouthwatering delicacies for an ever-growing, delectable mélange from which to decide on. Recipes That WOW is what she titles her repertoire of sensational, culinary creations.

Affiliate Plan Available!
Dianne shares her healthy recipe book revenue with you…

Click for data.

SpudTastic! Free, cream of potato soup recipe: Ooh so good, wholesome homestyle cooking.

Healthier recipes: sweet potato brownies

If I have been asked my favourite food items, the checklist would be: sweet potatoes, dates, cacao, raw brownies and avocado. So it seems organic to mix at least four of the 5, which is exactly what

I did in these brownies. They are the sweetest, softest, most moist, chocolatey brownies ever. And they have only 6 substances, all entirely natural and unrefined. The mixture is so heavenly that you will want to eat the total factor with a spoon. Really do not fail to remember that raw cacao is also a superfood as it is such a wealthy source of antioxidants, as effectively as getting packed with a variety of other beneficial nutrients: manganese, which aids oxygenate the blood magnesium, which assists maintain healthful nerves, muscle tissue and bones and sulphur, which builds sturdy nails and hair, and promotes gorgeous skin.

two medium to huge sweet potatoes

⅔ cup ground almonds

½ cup buckwheat flour (brown rice flour will also function)

four tbsp raw cacao

three tbsp pure maple syrup

Pre-heat the oven to 180C/gas mark 4, then peel the sweet potatoes. Lower them into chunks and area in a steamer for about 20 minutes, till they become truly soft. When they are starting to fall apart, take away them and place them in the meals processor with the pitted dates and mix. Put the remaining substances in a bowl just before mixing in the sweet-potato and date blend. Stir properly.

Spoon the mixture into a lined baking dish 10x20cm and cook for about 20 minutes, or till you can pierce the brownie cake with a fork and bring it out dry. Remove the tray from the oven and permit it to awesome for about 10

Recipes from Deliciously Ella

Healthy recipes: gluten-cost-free almond, quinoa and pumpkin-seed bread

Wholesome recipes: sun-dried tomato, aubergine and pine-nut pasta

Healthful recipes: gluten-totally free banana pancakes

Healthy recipes: hazelnut chocolate spread

Healthful recipes: courgette noodles with minted avocado sauce

deliciouslyella.com.

Healthier recipes: sweet potato brownies

7 Overall health Advantages of Quinoa: Sweet Potato Quinoa Cakes

Understanding that Quinoa is a super-foods and it’s seven well being positive aspects is good info. But you need to have to get it out of the knowing to the actuality of truly eating it. Mix this superfood with an additional wonderful wholesome choice like sweet potatoes and you have a homerun recipe.

 7 Overall health Benefits of Quinoa is:

• a comprehensive protein-rich meals that contains all 9 crucial amino acids has virtually double the fiber of other grains.


• is made up of a healthy dose of Iron.


• is made up of lysine which is excellent for tissue development and fix.


• is a fantastic supply of magnesium.


• is large in Riboflavin (B2).


• has a large articles of manganese which is a excellent antioxidant.

Here’s a fantastic gluten-totally free, vegan recipe with Quinoa that is Tasty!

 Sweet Potato Quinoa Cakes (from BodyMindGreen.com)

Can make 10 cakes (5 servings)

Ingredients

• two medium baked sweet potatoes (skins discarded)
  


• 2 cups cooked quinoa


• two scallions, chopped


• two garlic cloves, minced


• 1/2 tsp. sea salt


• one/two tsp. crushed red pepper


• one tsp. cumin


• one/4 cup olive oil

Instructions

Preheat oven to 350 degrees Fahrenheit. Prepare a baking sheet by lining with parchment paper and set aside. Place prepared sweet potatoes in a massive bowl and use a fork to mash potatoes against sides of bowl until only little chunks of potato appear. Stir in quinoa, scallions, garlic, salt, red pepper and cumin, stirring to totally combine substances.

Employing wet hands, commence shaping quinoa mixture into palm-sized patties, putting on ready baking sheet. Repeat till mixture is gone.

Pour olive oil into a small bowl and use a silicone brush to lightly coat the top of every single patty with oil. Bake for ten-15 minutes, right up until golden brown.

Drizzle roughly 1 Tbsp. Avocado-Lime Dressing (under) on top of two patties and serve.

Avocado-Lime Dressing (gluten-cost-free and vegan) Can make around 6 servings (2 Tablespoons per serving)

 Ingredients

• 1 avocado, peel and pit removed


• 1 Tbsp. of sesame tahini


• one Tbsp. olive oil


• five cilantro sprigs, minced


• juice of one/2 lime

Directions 

Area all components in a substantial velocity blender and pulse until smooth (about one-two minutes).

Serve more than Sweet Potato Quinoa Cakes, or use as a salad dressing.

My Healthier Living Blog

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7 Overall health Advantages of Quinoa: Sweet Potato Quinoa Cakes