Quinoa confusion - Paleo or not? Healthy or not?

What an exciting week it has been! In case you missed it, I had the amazing honour of sharing my journey with hypothalamic amenorrhea and body image on The Huffington Post! Seriously a dream come true! 

OK back to quinoa. It’s the high-protein darling of the vegan and vegetarian world. It’s the hip new pseudo-grain (it’s actually a fruit). And it seems to be somewhat of a grey area for Paleo folks – some love it (using said “fruit” defense, because God-forbid they eat a grain), and some are downright against it (if it walks and talks like a duck, (or grain), then…).

So who is right? Is quinoa the super-food it’s made out to be, or is it just another dodgy grain-like cereal?

Apparently Quinoa is a girl on pinterest who is well
 into her fashion…and hates pleather.
Just a little weird.

About 4 years ago, I was diagnosed with coeliac disease. My symptoms were not pretty – fat and protein malabsorption (which translates to chronic diarrhea, that kind of also feels like constipation – fun, right?), nutrient deficiencies, low energy and a rash that was spreading all over my body. The treatment for coeliac disease is simple – follow a gluten free diet.

So I switched my beloved oat-based porridge to quinoa porridge. It was a simple switch, and tasted pretty good, too. Unfortunately, just going gluten free didn’t cut it. I still had my symptoms some 6-9 months later. That’s when I decided to try this crazy “Paleo” thing that my hubby was doing (despite my dietitian brain being completely against it). Lo and behold my symptoms disappeared…..quite rapidly, in fact, with the high fat, low carb diet I had adopted.

Fast-forward to last year when I was diagnosed with hypothalamic amenorrhea and hypothyroidism, which my low carb diet probably played a large role in. I was tasked with adding in more carbs, and there is only so much sweet potato a girl can eat, especially with the exorbitant prices in NZ! Cue quinoa. I thought – why not throw it back in the mixer and see what happens?

This time, however, I made sure that I soaked my quinoa seeds overnight, rinsed and rubbed them in the morning, THEN cooked them (more on why I did this later). Success! No adverse reaction, no tummy upset. I felt great. Hurrah! Quinoa porridge is now a regular breakfast for me, and I love it!

I tell this story to highlight the fact that there is no one diet for everyone, and what might be right for you now, might not have been OK a while ago, or in the future. It’s all about experiementation!

So why does quinoa get such a bad wrap? Well, the quinoa seed contains a few “anti-nutrients”:

Check out those soapy saponins after soaking quinoa overnight

• Saponins – as the name suggests, these are soap-like substances, which can cause problems with digestion and potentially increase intestinal permeability (AKA “leaky gut”)
• Phytates – or “phytic acid” can bind up minerals, such as iron, zinc and magnesium, preventing their absorption and utilization by the body
• Protease inhibitors – “proteases” are enzymes that break down proteins into their smaller constituents, amino acids, which can then be absorbed through the intestinal wall and used by the body to build new proteins. The body is clever, right? Protease inhibitors, as you might have guess, can inhibit the action of these enzymes, thus disrupting the ability to digest proteins 

Well crap. That all sounds pretty unhealthy. Why would I even consider eating such a food?

Here’s the thing – soaking, rubbing, rinsing and cooking reduces the content of these anti-nutrients by 50-100%, making them less problematic, and the vitamns and minerals contained within (think calcium, magnesium, folate, iron, phosphorus, vitamin Bs and vitamin E), more bioavailable. Brilliant!

All that said, if someone is suffering from a health condition, especially if it is digestion-related, I would suggest cutting out quinoa and going quite strict Paleo for a period of 30 days. Then you can start to reintroduce foods and see how you go. That sounds fair, right?

Now just because I love you, I have decided to share my yummy brekkie recipe. Enjoy!

Warming Quinoa Porridge

• ¼ cup quinoa
• ½ cup water (plus extra for after cooking)
• ¼ cup coconut milk (plus extra for after cooking)
• 1 ripe banana, mashed
• 1 tsp cinnamon
• 1 tsp maca powder (optional, but is great for hormonal balancing)
• 1 small handful of nuts (chopped) and/or seeds
• 1 small handful of coconut flakes (optional)
• Sometimes I also add a sprinkle of Great Lakes Beef Gelatin (flavourless) for extra gut-healing goodness

Method

1. Soak the quinoa overnight and rinse thoroughly in the morning, massaging the seeds as you rinse. This removes “saponins” and improves the digestibility of the quinoa
2. Add quinoa, water and coconut milk to a small saucepan over med-high heat until just boiling
3. Turn the heat down to low and put a lid on the saucepan for around 10 minutes or until most liquid is absorbed
4. Meanwhile, mash the banana and chop the nuts
5. Add everything together (quinoa, banana, nuts, maca, coconut flakes, cinnamon) and add extra water and/or coconut milk until it reaches your desired consistency
6. Enjoy slowly!

By the way - have you signed up for newsletter yet?

Primal Protein Bliss Balls

Well hey there, friend! Just a quick one today because 

a) chances are you came to this post on the promise of a recipe and really don’t give a crap about anything else I have to say and 

b) I’m a little short on time. See – short posts keep everyone happy!

But first – an update! Yes, I lured you here with a tempting recipe with the caveat that you must be updated on my happenings.

I am re-building my website over at www.theholisticnutritionist.com. In a few weeks time, this is where all of my blogging will be happening. Just trying to keep things a little tidier. I hear it’s what all the professionals do. But you don’t have to wait a few weeks – you can go and sign up for my newsletter right now! You know you want to. I promise not to inundate your inbox with annoying updates that you won’t even have time to read. My goal is to send ONE really useful newsletter about ONCE a month, which will include a recipe and maybe another secret squirrel tip that you won’t get unless you are in the circle of trust (AKA signed up for the newsletter). So go on – then you can go and make your Primal Protein Bliss Balls knowing that you have helped a sista out.

Primal Protein Bliss Balls (makes 10-12 balls)

Truth be told, I have never been much of a balls girl. Bliss balls, I mean, you sicko! I find them fiddly (you’re still thinking dirty thoughts, aren’t you? Stop it!). And hard to get just right. Somehow, I nailed it with these ones. Yes, giving myself a high-5.

Ha!

These can also be made with just seeds (a great option for the kids to take to school every now and then) and, if you wanted, you could swap the protein powder for another dry ingredient – maybe ½ cacao powder and ½ maca powder?

I probably would not recommend having these every day, as dates are quite high in sugar. However, if it’s these or an LCM bar…..you know what to do.

Here’s the goods - 

• 5 medjool dates, pitted
• ½ cup hazelnuts
• ½ cup seeds (e.g. sunflower, pumpkin)
• ¼ cup dessicated coconut
• 4T coconut oil, melted
• Sprinkle of vanilla powder
• ¼ cup chocolate protein powder (vanilla would probably work too)

Method

1. Add all ingredients to blender and blend well on high until ingredients stick together when pressed (around 30secs-1min)
2. Scoop out small amounts (about 1T), squeeze together in hands and roll/press into balls
3. Taste-test at least one, then store in an air-tight container in the fridge or freezer 

How easy is that?! Let me know how you go and please share any variations that you know work well.

Be kind to yourself! x

Paleo Pumpkin-Pie Pancakes

Yes, I like alliteration. Rolls of the tongue, doesn’t it?

PANCAKES! Who doesn’t love them, seriously? You say Sunday morning. I say pancakes. They just work. Any day, any time, really. But unfortunately, most pancakes are full of sugar, and gluten and junk. Especially the Shake ‘n’ Bake kind and yes, even the gluten free variety. (Note to self gluten-free processed foods are not healthy, just because they do not have gluten in them).

I like to experiment with recipes. Sometimes they are complete failure. Other times a huge success. The recipe I am going to share with you, my lovely friends, was a huge success. Otherwise I wouldn’t share it, would I? It probably wouldn’t even go on Instagram because, as everyone knows, you only put the highlights of your life on Instagram.

Anyway, enough jibber jabber (that didn't even get spell-checks. Seriously?).  Give these yummy Paleo pumpkin (yes there is a vegetable hiding in there) pie pancakes a whirl. I am pretty sure even the little ones (meaning kids) would like these. Handy tip: roast the pumpkin the night before in coconut oil.  Roast some other veggies for your dinner that night, while you’re at it. Why not?

Paleo Pumpkin Pie Pancakes

They taste better than they look. Promise.

Ingredients

• ½ cup mashed pumpkin (roast the night before)
• 2 eggs, whisked
• ½-1tsp cinnamon (I have super strong cinnamon at them moment)
• ¼ tsp nutmeg
• ¼-1/2 tsp all spice
• ¼ tsp ginger powder
• ¼ tsp baking soda
• Coconut oil/butter to cook in
• Splash coconut water (or plain water, but coconut will be sweeter)

How to

1. Heat oil/butter in a frying pan over medium-high heat
2. Mix all ingredients, except coconut water, in a mixing bowl until smooth
3. Add a splash of coconut water to thin out the consistency a little
4. Add dollops of mixture to the pan once it is hot, allowing to cook lightly (2-3mins) on one side, then flip and repeat
5. Serve with whatever your heart desires. Mine desired sunflower seeds and coconut flakes. A little full fat yoghurt and some berries would probably be quite nice, too
6. ENJOY!

PS. Have you checked out the AHSNZ conference yet? 

Paleo Coco-Apple Cookies

Have I told you that I have an apple tree? It lives on my front yard. Small children come and steal apples from it as I stare out at them in excitement that I can provide fresh food for the neighbourhood. I try not to look creepy, but something tells me that peering out from behind a curtain inside the house is not the way to go about this.

Don't leave now! I have something yummy to share!

Apples from my apple tree

As winter sets in, the fruits of my labour someone else’s hard work are falling to the ground and dwindling in supplies. As I am a bit of a stickler for not wasting food, I realised that I had to make something with all of these fallen apples and I had to do it quick. I also did not want a lot of fuss. And I did not want it to be an overly expensive production (like my $50 paleo no-bake mixed berry cheesecake, which was worth every penny). Having a look at the ingredients in my cupboard, I decided I would attempt to make cookies.

I’m not much of a cookie person. I find they are never as good as expected (unless you have the triple choc cookies from Subway in Tamworth. I have no idea what they did to those cookies, but damn they were good!). So I was pleasantly surprised when these cookies turned out as delicious as they did! So delicious that I have trouble stopping at 1! I hope you enjoy these little morsels of goodness as much as I do.

Coco-Apple Cookies (makes 15 cookies)

Ingredients

• 2 cups red apple, chopped (skin on)
• 1 cup dessicated coconut
• 1 cup raw almonds (activated, if you wish)
• 1T coconut oil, melted
• 1-3 tsp cinnamon (I have abnormally intense cinnamon at the moment, so only used 1tsp, but feel free to use more)
• A few grinds of vanilla bean powder (or ¼- ½ tsp vanilla powder; more if using vanilla extract)
• 3 eggs 

Method

1. Preheat oven to 175 degrees C
2. Prepare a baking/cookie tray with baking paper
3. Add all ingredients, except eggs, to a food processor and blend for a few seconds until ingredients are combined (they do not have to be smooth – lumps and chunks are fun, if you’re a texture-lover like me!)
4. Combine this mixture with the eggs in a mixing bowl and mix well
5. Spoon out dollops of mixture (about 1T each) and place on cookie tray. Use the back of a fork to spread the mixture out into more of a “pattie” shape
6. Bake until set – about 20-30mins (check at 20 – dry cookies suck)

And in case you can't figure out whether or not to eat the cookies….

Image via Alex Hayward, Pinterest

That's all today. Nice and short! Be kind to yourself, and others (hint hint – share your cookies!). x

Chocolate + Gelatin! What, why and how!

Oh hey! Whaddya know? It’s Easter again! And what does Easter mean?

Treasure hunting of course!!

What? Is that not what your mind first wandered to? Well, I guess given the title of this post, I can’t really blame you. Your mouth is probably salivating in the hope that I’m going to give you some delicious chocolate recipe. I might. We’ll see where things go….

But as an aside, why not go on a treasure hunt? Why not grab a little basket and go fossicking around in the bush like you did when you were 10? How much fun was that?! And as I have blogged about before (actually my hubby wrote it, but I’ll claim it, thank you very much), incorporating PLAY into our life is super important for our health and longevity.

OK back to chocolate…’cos it’s so so good. Interesting factoid – cacao (the only form of chocolate you should be consuming) contains several components that make us feel all lovey-dovey. These are:

• Anandamide, which has been termed “The Bliss Chemical” and is apparently being studied for use in treating anxiety and depression
• Phenethylamin (PEA), which is a feel-good neurotransmitter (brain messenger) that is responsible for the feeling of love!
• Tryptophan, an amino acid that serves as a precursor (starting point) for serotonin, our happy hormone that is often depleted in people who suffer from depression

Plus it tastes delicious, so you probably don’t need convincing do you?

BUT - word of caution - cocoa powder and your average store-bought chocolate (I’m looking at you, Cadbury Crème Egg) do not contain these loved-up bliss chemicals as the processing destroys them. And if we’re talking about aforementioned popular easter “egg”, the cocoa content is not even the part we should be worried about. There’s the sugar, the oils, the emulsifiers, the preservatives, the colours, the artificial flavours……just step away from the egg, people.

As a side note, does the Easter Bunny freak the shit out of you, too? Clowns too. Stephen King has a lot to answer for!

Image via myorganizedchaos.net

OK, so what’s a brother to do if he wants some chocolate, sans crapola? Make your own! It’s stupidly easy. And nutritious. And delicious. (Like what Nutella claim their product is, but they’re lying – don’t trust those bastards at Ferrero!)

Anywho, it just so happens that I am running a chocolate workshop at my house tonight and we are going to make lots of yummy chocolate. Bet you wish you could come, right? Well, you can’t, but I thought it only fair that I give you one of the recipes. This one contains gelatin (I only use GreatLakes Beef Gelatin, and so should you – all of the others are rubbish!). 

Why is gelatin so good for you? 

Lots of reasons, including:

• It supports the growth of hair, skin and nails (it is a great source of bioavailable collagen and keratin)
• It nourishes your joints and helps with joint recovery
• It can improve digestion (the glycine content is very nourishing for the gut lining)
• It provides an anti-inflammatory effect (and considering inflammation is at the root of all disease, this is a good thing, no?)
• The glycine can also help improve sleep quality
• It helps the liver to detoxify your body (again, the glycine helps bind up those bad boys)

I add gelatin to pretty much everything – smoothies, breakfast, soup, broth, and now…..

CHOCOLATE JELLY

Now when I say “chocolate jelly”, don’t expect it to be all “wibble wobble, wibble wobble, jelly on a plate” (what? You didn’t sing that song when you were little?)

This recipe actually turns out more like a delectable, creamy, melt-in-your-mouth chocolate mousse. Here’s your how-to:

Makes 2 large serves (it’s pretty rich – you may want to divide it into 4)

Ingredients

• 1 cup full fat coconut milk
• 2 T cacao powder
• 1-2 teaspoons honey (depending on how sweet you like it)
• 1 T gelatin powder
• 2 T water

Method

1. Add coconut milk, cacao, and honey to a pot over medium heat and whisk
2. Combine gelatin and water in small bowl
3. Add gelatin mix to the pot and stir well until dissolved
4. When the mixture is warm, transfer into 2-4 small serving dishes (e.g. ramekins or cups)
5. Place in the fridge for 30-45 minutes (or freezer to set faster)
6. Serve as is or with fresh berries/coconut flakes

Now if you’re thinking “that’s not really a substitute for Easter eggs”, I say “stop being so ungrateful!”. Kidding. The team over at I Quit Sugar, as per usual, have you sorted with a variety of crap-free Easter options.

Happy Easter everyone! x