The Glycemic Index & Load... Whats its all about?

For us in the southern hemisphere, Summer is approaching soon woop woop! This means lots of fun out in the sun and for some of us, shedding the winter kilos and getting our bodies back to looking toned and beach fab!

Without needing to result to fad diets or weight loss products, there are easy changes you can make to your every day life which will make you a healthier, happier person! 

One of these changes is choosing low glycemic index/load foods.

You may have heard ads on TV talk about their low GI range, but don't really understand what its all about. No dramas, Laura the Naturopath is here to answer those questions for you!

So tell me... What is the Glycemic Index (GI)?

The concept of the glycemic index (GI) is defined as the increase in blood glucose levels caused by foods during a 2 hour consumption after consumption. Each food is given a score where the higher the score, the higher the blood glucose levels have peaked.

Research suggests that elevated blood glucose levels can lead to the development of diseases, such as Diabetes Mellitus type 2, cardiovascular disease, high cholesterol levels and obesity. Imagine if all the people with these conditions changed their diet choices... the results would be amazing and leave some doctors out of a job!

What is high GI and low GI?

High GI foods cause a rapid rise in our blood glucose levels, giving you a big energy hit, however this is followed by a quick fall in blood glucose, leaving you even more tired than earlier.

Low GI foods cause a slower and more extended rise, and then decreases more gradually, giving you more energy for longer.

It is recommended to consume low GI foods, as you lower your consumption of unnecessary food and feel fuller for longer!

55 or less: Low GI food

56-69: Medium GI food

70 or greater: High GI food

So, wait... What is the Glycemic Load (GL)?

Many people discuss a low GI diet, but a low GL diet is only now becoming more known. To calculate its GI, each food was given a defined weight of 50g. In reality, we may consume more or less of this amount. The glycemic load equals the glycemic index times the grams of carbohydrates present in each serving of food.

10 or less: Low GL food

11-19: Medium GL food

20 or greater: High GL food

This means a food, such as watermelon has a GI rating of 103, but each serve has a GL of 4.

Watermelon shark: high GI, low GL, 100% awesome looking.

Why do some of the same foods peak at different values?

Some foods are processed differently than others and contain varied amounts of carbohydrates from those made by other companies. It has been found that even the temperature of foods can alter its glycemic index/load.

Tasty low GI / GL meal ideas!

Why not try...

Breakfast:

o    Porridge with crushed nuts and apple or berries

o    Hommus (chickpea paste) on wholegrain toast

Lunch:

o    Rye sandwich with roast turkey breast and salads

o    Fresh lentil soup

Dinner:

o    Grilled salmon with stir-fried vegetables (carrot, capsicum, onion, broccoli) and rice noodles

o    Wholegrain pasta with homemade Bolognese (beef and vegetables)

Snacks:

o   Trail mix of raw almonds, raw cashews, sultanas, dried apples,  dried apricots and goji berries

o   Popcorn cooked in the saucepan – tastes better than microwave popcorn and is a LOT healthier - stay tuned for a blog on this!

o   Hommus dip with carrot and celery sticks, or wholegrain crackers

o   Fresh pieces of fruit

A Word of Warning...

The GI scale does not take into account preservatives, refined products, pesticides or any other nasty stuff that has been added to foods in processing. So if you see a packet of biscuits which claim they are low GI, use your common sense still - check the ingredients. If the majority are numbers or words you have never heard of, put the packet back on the shelf and move on! They may be low GI, but the other ingrredients could make it detrimental to your health!

This all makes sense... so how do I know what are the GI / GL levels of foods?

I've done all the hard work for you already! The link below is a handout which lists many common foods and both their GI and GL rating, plus some simple ways to swap from high GI/GL products to low ones.

Low GI / GL Food Handout 

You are most welcome! :)

Coconut Oil

I thought this would be a good time to bring up cooking oils. It is usually recommended by TV to use olive oil over other oils (vegetable oil, sunflower oil) as it has been shown to reduce cholesterol levels and the risk of cardiovascular disease (CVD). While it is fantastic to put on salads and on foods after cooking, olive oil is not a heat stable oil and loses its health benefits when heated and can convert to trans fats - a harmful by-product which can increase the risk of CVD, obesity, diabetes, cancer and even Alzheimer's. 

Saturated fats are heat stable (solid at room temperature) and are less likely to convert to trans fats. A safe and healthy alternative to use is coconut oil.

What is coconut oil?

Coconut oil is a highly aromatic saturated fat which can be used for cooking. It is mainly used in parts of Asia (such as Malaysia and Vietnam) and India and adds a slight coconut taste to cooking. 

What are the health benefits of coconut oil?

Cholesterol lowering

Coconut oil contains lauric acid, which contains the ability to assist in cholesterol management. There have been mixed results in coconut oils  activity with cholesterol levels: some studies indicate that it lowers LDL cholesterol and oxidation in the body, while others indicate that the negative effects of saturated fats suggest that it should not be consumed regularly. Coconut oil has been found to decrease cholesterol in studies performed in its countries of origin, leading to theories that it may be due to the storage methods or lowered deterioration of the oil.

Anti fungal properties

Coconut has been found to have antimicrobial properties, with studies showing that it has the ability to kill fungal infections including Candida albicans (Thrush). It also has been shown to have moderate anti-inflammatory and pain relief properties in animal studies.

Weight loss / thyroid assistance

Some websites claim that coconut oil may have properties which assist weight management due to an effect up on the thyroid. This property cannot be substantiated, as there has been no research found to backup this claim.

Antioxidant

Coconut oil has been found to lower oxidation effects in the body, making it a good antioxidant. It has been found that extra virgin coconut oil contains more antioxidants, so buy extra virgin (unless you really don't like a coconutty flavour)

What do I look for if I’m going to buy it?

Coconut oil can be found in all good health food stores. Extra virgin Coconut oil is extracted via a wet process, and coconut oil is extracted via a dry process. Buy either virgin or extra virgin - Extra virgin will give you a slight coconut taste, while virgin has no coconut taste.  

Organic coconut oils will not contain genetically-modified coconut or have previous pesticide use, so the healthier option would be to buy an organic brand.

Storage:  Keep your coconut oil jar in a cool place, as it can melt with heat (tip: keep it in the fridge in summertime!).

How to use: Use it just the same as you would butter in a fry pan. Coconut oil will melt pretty quickly and if using extra virgin coconut oil, your kitchen will smell amazing, especially if you cook it up with onions! 

10 Reasons why you should jump on the quinoa bandwagon!

Quinoa (pronounced keen-wah) has recently become popular in the Western world and has even made it onto the media circuit, it being used in meals on The Biggest Loser, My Kitchen Rules and Masterchef, just to name a few. So is this just a fad new food, or is it something to be taken seriously? If you haven’t tried it, its definitely time to jump on the quinoa bandwagon and I’ll give you 10 reasons why!

1.  Quinoa is an ancient grain native to South America and mainly found in Bolivia, Peru, Columbia and Ecuador. For these cultures, this is a staple grain. The ancient Incans called it ‘the mother of all grains’ , valued it the same as gold and held it to be sacred.
2. Quinoa is a gluten free grain, so is a coeliac-friendly alternative!
3. Quinoa is one of the few plant-based complete proteins. This means that it contains all of the essential amino acids necessary for the dietary needs of humans. If you are vegetarian, you may be at risk of not eating enough of all these amino acids each day, so quinoa is a great option! Not only is quinoa a complete protein, its also a good source of protein, with roughly 14g of protein per 100g of uncooked quinoa!
4. Quinoa is a good source of both soluble and insoluble fibre – Eating soluble fibre has been shown to reduce the risk of developing heart disease by reducing cholesterol levels.  Eating insoluble fibre has been shown to reduce the risk of developing constipation, colitis, colon cancer and haemorrhoids.  Diabetics on high-fibre diets need much less insulin.
5. Quinoa is high in magnesium, phosphorus and potassium. Those on potassium-sparing diuretic medications should note that 1 cup of cooked quinoa is equivalent amounts of potassium to 1 banana. Quinoa also contains smaller levels of iron, zinc and calcium.
6. Quinoa is easy to digest, which means those who have trouble absorbing nutrients from foods (such as the elderly, people on some medications, or with gut issues) will find this a nourishing and easy way to get your nutrients.
7. Quinoa is very easy and quick to cook! Before cooking, wash your quinoa under water thoroughly to remove the outer coat of saponins which make it more difficult to digest. Some people like to soak their quinoa for 5 minutes before use to be sure all saponins are gone. The cooking method is similar to rice, bringing 2 cups of water to 1 cup of grain and cover on a low simmer for 10-15 minutes, or until the germ seperates from the seed. The cooked germ looks like a tiny curl and should have a slight bite to it. You can also cook it in a rice cooker on the same water : quinoa ratio.



Uncooked vs. Cooked Quinoa: 1/3 cup makes this much cooked (this is an average dinner plate)

8. 2013 has been declared the UN International Year of Quinoa. A grain that has had a year declared for it can’t be all that bad!
9. It tastes yummy! The taste and texture of quinoa is a bit like brown rice crossed with oats. It’s fluffy, creamy, crunchy and somewhat nutty, all rolled into one.
10. Quinoa is a very versatile grain, with it being used in both sweet and savoury dishes. A few ideas on how to have it...

·         Make a quinoa salad - you could try my quinoa tabouli, or simply grate up some vegies and toss your quinoa in with it. Very easy.

·         An alternative to using wheat pasta – very tasty with a pasta sauce (like my ridiculously easy sauce!)

·         Add to soups to add texture and make a hearty meal

·         Instead of fried rice, make fried quinoa!

·         Quinoa patties

·         Quinoa porridge

·         Add quinoa flakes to smoothes

·         Puffed quinoa with muesli and yoghurt (similar taste to rice bubbles!)

·         Just by itself!

So there you have it, ready to jump on the bandwagon now?  You can buy quinoa from some supermarkets (its usually in the health food aisle), at markets and health food stores.

Think before you buy...

Something which has recently come to light about quinoa is unfortunately as the demand of it increases in the Western world, the price has also increased for the native people in Bolivia. This means what was once a staple keeping people healthy is now unavailable and they are forced to eat more nutritionally-devoid foods, like white rice and noodles.

Check the back of the pack of your quinoa to see where it comes from.  If you are in Australia, Kindred Organics from Tasmania is available in many stores so purchase local products to help local farmers and reduce the requirements from Bolivia.

Quinoa comes in white, red and black grain. There is no large difference between them all nutritionally, some people say that the red grain is slightly harder to break down that the white. Some places make a mix of the 3 to make a multicoloured dish.

So now you know about this amazing food! Be inspired to add it to your breakfasts, lunches and dinners!

Uncooked vs. Cooked Quinoa - know the difference!

Coconut & Nut-crusted Barramundi with lime & chilli oil, served with Roast Vegetables

Whats on tonights menu?

I make sure I have fresh fish at least once to twice a week, so to help inspire everyone, I will be blogging different fish recipes for you all to learn to cook! This recipe is originally from my other blog - detoxober, a detox survival story. Although I'm not detoxing at the moment, this meal is still delish and fantastic for Winter!


The vegies.

I’ve roasted some sweet potato, beetroot, zucchini, garlic and onion.

How to roast: toss the sliced raw vegies in some olive oil, salt and pepper. Cook for a total of 45 minutes in an oven at 180C, with a 2^nd seasoning and added fresh rosemary after 25 minutes. Drizzle extra virgin olive oil on top before serving.

The barramundi.

The crust: Sounds more fancy than it actually is. We have a jar full of mixed raw nuts (almonds, cashews, brazil nuts, hazelnuts, pecans and walnuts). I grabbed 3 handfuls of nuts, with 2 handfuls of dessicated coconut, then whizzed up in a coffee grinder until fine.

The cooking: Rub some olive oil into the slices of barramundi, then coat in the nut mix.  Bake in the oven for 20 minutes, or until fish is cooked.

(I put the fish in the oven after 25 minutes of vegie cooking, so its done at the same time)

The dressing.

Olive oil... lime juice... chilli powder... pepper. Too easy. Very tasty.  These flavours are very much to taste and should be experimented in your own kitchen rather than following a recipe. You only need enough to drizzle on the fish, so don't overdo it. 

The result.

Ta da! a chef is born!

The verdict.

The fish was to die for. The use of the coconut in the crust added a greater dimension to the flavours. Normally I have a blob of butter with my roast vegies, so using the olive oil was a bit different, but gave the same enjoyment. I think this will be a regular new favourite.

Want another fish recipe? heres a link to my blog for pesto-crumbed salmon!

Steamed Vegetables

Whats on tonights menu? Steamed Vegetables!

I’m sure I just heard a resounding  sigh and “errr, I don’t think so” from my readers.  Yes, steamed vegies! They don’t need to be as bland as the reputation they have!

Whats so good about steamed vegies?

• Avoids heating oil increasing oxidation, toxicity and DNA damage.
• Steaming avoids fat and cholesterol intake
• Increased digestion and absorption of protein in steamed fish vs. fried 
• Steaming more alkaline less acidic
• Overcooking or burning food is easily avoided when steaming it.
• Steaming also results in a more nutritious food than boiling because fewer nutrients are leeched away into the water, which is usually discarded.
• When comparing steamed vegies to boiled ones, steamed vegetables retain more vitamin C and folate, so making them more nutritious!
• Versus microwaved vegies, steamed vegetables retained their antioxidant properties better.

How to steam vegies:

Never steamed vegies before? Heres how to do it.

• Use a bamboo steamer – fill a saucepan with water and put a bamboo steamer on top (these are fairly cheap and can be bought at the supermarket and reused)
• Some woks come with a steamer plate (like I have!) – fill the bottom of the wok with water, then put the steamer plate on top.
• Some rice cookers have a steamer accessory – your steamer manual will have instructions on how much water to use.
• The pan method: put about 1cm of water into a pan. Once the water is boiling, add the vegies to the pan. Because there is only a small amount of water, the steam will do the cooking.

  

      You can also steam in the microwave, however this is how to traditionally steam.

Carrot, capsicum, kale, zucchini and onion ready to be steamed!

1. Wash your vegetables and chop them up. The thicker the vegies, the longer it takes to cook.
2. Allow the water to boil, then put the vegies on top on the steamer, which allows the steam to cook the vegies without getting wet.
3. The cooking time changes depending on how thick the vegies are cut. I have found that once the colours start to look more vibrant, it means they are ready. You still want some crunch in them.
4. Some people like to rinse their cooked vegies under cold water to stop the cooking process. I haven't tried this yet, so am not sure how much of a difference this makes.

What can you steam?

Heaps of vegies are steamable! Carrots, capsicum, broccoli, spinach, kale, onions, corn, zucchini, bok choy, asparagus, cauliflower, peas, snowpeas, green beans, artichokes, brussel sprouts...

Take note! Different vegetables will take different amounts of time to be ready. A thinner leafy vegetale, such as spinach, will only need a small amount of time, wehere as a more hardy food like a carrot would take longer.

How to add some extra taste to your steam veg..

To keep the nutrition of these foods, avoid putting a heavy sauce on them, like butter, white sauces or cheese sauces.

Some ideas for you...

• Olive oil
• Tamari (wheat free soy sauce)
• Sesame Oil
• Salt & Pepper
• Cumin
• Fresh ginger grated – put your vegetables on top of grated ginger to allow the flavour to seep through!
• Fresh herbs (parsley, dill, thyme)
• Crushed garlic
• Lemon juice
• Chilli
• Balsamic vinegar
• Coconut oil

I love to make a mix of tamari, sesame oil, olive oil, salt and pepper. I then toss the vegies in this mix and serve. Yum!

Whats on Tonights Menu? Tomato and Lentil Soup!

Its almost winter, which is officially soup season! Making soups are a great way to get nutrients in a delicious form and are so easy to make. Tonight I experimented to make a tomato and lentil soup, based on a recipe I found online and then I changed it to spice it up a little.

Message me if you want the original recipe, but heres what I made...

Serves: 6 large serves, 8 normal serves

Ingredients

• 2 brown onions, chopped roughly
• 1 tablespoon butter
• 10 roma tomatoes, chopped roughly
• 2 cans of lentils (800g), drained and washed thoroughly (you could also use non-canned as well!)
• 1 teaspoon dried hot chilli powder
• 1/3 bunch of fresh basil
• 1 ½ teaspoons ground cumin
• 500ml (2 cups) vegetable stock
• Salt and freshly ground black pepper to taste
• 2 stalks of celery 
• 5 cloves of garlic, smashed but not chopped

Preparation method

1. Heat the butter in a large heavy based saucepan. Cook the onion and celery until onion starts to go translucent and celery is slightly aromatic.
2. Add the tomatoes, lentils, garlic, chilli, basil and cumin, stock and a few grinds of salt and pepper. Stir, then bring to the boil, then reduce heat to medium low and simmer for 20-25 minutes, or until the lentils are tender. Stir occasionally and get a whiff of the awesome concoction you are making. Enjoying food can start with the aroma!



Simmer, simmer... sniff! sniff!

3. Remove from the heat, allow to cool slightly, then purée the soup with a hand-held blender. Season to taste with salt and pepper.
4. For a special touch, garnish each bowl with a dollop of natural yoghurt or cream, plus some finely chopped spring onions. Serve with a crusty seeded wholegrain roll if you want some bread with it as well, as pictured.

This has been quoted by my husband to be “Best. tomato. Soup. Ever.” My brother who rates his palate for good food on par with Matt Preston said that the soup was "well balanced, a good flavour hit without being overpowering and leaves you feeling full but not bloated". Not bad for very little effort! I often make a large batch when making soups, then keep it for lunches during the week, or freeze it to use later. Bulk cooking saves time and money, so is a great option for those who are busy!

The real hero of this soup is the cumin, a spice native to India and the Eastern Mediterranean.  It is an aromatic warming spice commonly added to curries, stews and soups.

Medicinally speaking, cumin is used and highly valued is Ayurvedic (Traditional Indian) medicine. It is a known carminative, which means it helps soothe intestinal spasm, relieve bloating & flatulence and improve peristalsis (your intestinal digestion movement). It has also been shown to improve liver detoxification, help pancreatic enzyme stimulation, be a potent antioxidant and help fight colds. Keep in mind, this would be at a much higher dose than a couple of teaspoons in soup, but with regular eating, may help digestion long term.

Another kitchen experiment success! 

Whats on tonights menu? Quinoa Tabouli!

Ok, so its not really tabouli. Tabouli is traditionally made with bulgur, parsley and tomatoes chopped up. This is a bunch of other things chopped up, but its pretty and green and still just as nice to have as a side.

With winter approaching, its important to keep up our leafy greens. They are still out there growing, but because we associate making salads as a summer affair, we tend to skip our raw crunchy fresh veg and replace it with roasted goodies. Don’t get me wrong, roasted vegetables still are a fantastic source of nutrients, however some nutrients can be lost in cooking, so its important to keep up the raw stuff as well!

This salad is chock full of leafy greens, which are a powerhouse of nutritional goodness and are one of the most concentrated sources of nutrients in foods. They are a rich source of minerals (including iron, calcium, potassium and magnesium) and vitamins (including vitamin C, E, K and many of the B vitamins). They also contain a variety of phytonutrients including beta-carotene, lutein and zeaxanthin which are important for protecting cells from eye damage and age-related problems.  The darker the green, the richer the nutrients. Kale (also known as Tuscan cabbage) is a favourite among naturopaths and healthy food followers as it very dark green and therefore very nutritious (and delicious!).  To learn more about kale, goto my friend Natalies brilliant blog, where she shows you how to cook kale in 5 ways... http://nataliethenaturopath.tumblr.com/post/21426066710/kale-five-ways-part-i-kale-smoothie

Now its salad making time!

How to make...

1. Cook up ¾ cup of raw quinoa (pronounced keen-WAH) in a rice cooker (the ratio of water to quinoa is 2:1) or saucepan. It should take about 20 minutes to cook. Drain (if cooked in a saucepan) and allow it to cool.
2. Toast a handful of pine nuts in a frypan on a low heat. Once they start to be aromatic and turn golden, take off the heat, they can burn quite quickly. Set aside to cool. *This is an optional extra, but adds new dimensions when added to foods!
3. Using a knife or food chopper (not sure if thats the official name of it, but it chops food, so therefore I name it this!), chop up finely your greens. This can be whatever greens you want. Tonight I used a mix of spinach, rocket, kale and basil. I used a few handfuls of spinach, 1 handful of rocket, a handful of basil and 10ish kale leaves (stalks removed).You could also add parsley, mint (if you’re after a freshness, but I wouldn’t add much), beetroot greens, coriander, mustard greens, carrot tops, celery leaves, bok choy...  Once finely chopped, put into your salad bowl.
4. Chop up any extra ingredients you want. This not only gives you colour, but provides the extra flavours which will complement your greens. Tonight I added pine nuts (see above), sundried tomatoes, red onion and capsicum. Stuck for other vegies to add? I’ve also used tomatoes, carrot and celery. Use your palate to decide what you want. Add the chopped extras to the bowl with the greens.
5. Just before serving, combine all ingredients, add cracked pepper, olive oil and a dash of sesame oil (if you have it), then toss.

Serves 4.

This can served as a side (as pictured above), or by itself. Tonight I served it will salmon cooked in coconut oil and topped with salt, pepper and shichimi (Japanese pepper mix).

Don’t be afraid of your kitchen, it can smell your fear. Instead, face it head on armed with a bunch of ingredients and show it what you can do!

 –Laura x

Purple... carrots?

A fantastic find at the supermarket – purple carrots! No, its not something from Alice in Wonderland, all carrots used to be purple until the 17th century when Dutch growers took mutant strains of purple, yellow and white carrots and created the modern day orange carrot. No idea what made them wake up and decide to play with carrot colours, history is a bit fuzzy. 

So whats the difference? Orange carrots are rich in beta-carotene (vitamin A), vitamin C, B vitamins, calcium, magnesium, phosphorus, potassium and antioxidants including lutein, which is good for eye health. Carrots are excellent for healthy skin and hair, regulates intestinal activity, provides energy and is an excellent anti-inflammatory food.

Purple carrots have all these good features, plus anthocyanins – a potent antioxidant which gives vegetables their reddish/purple/bluey colour. But more importantly, they capture harmful free radicals in the body, slow blood clotting and act as an anti-inflammatory agent. Recent studies have shown that these benefits as well as other antimicrobial and anti-carcinogenic activities can help and prevent cancer, heart disease, stroke and diabetes.

And how do they taste? Just like orange carrots! You can eat them just the same as normal carrots too – raw, steam, grate, juice, stir-fry. Add a new colour to your meal and give purple carrots a go! –Laura x

Whats on tonights menu? Pesto crumbed salmon!

Whats on tonights menu?

Tonight its roast vegies (beetroot, zucchini, capsicum and onion) with pesto-crusted salmon. I make my own pesto and breadcrumbs, so heres the recipe for one of my favourite dinners:

Pesto:

In a food processor, blend up:

2 cups washed, fresh baby spinach leaves and rocket mix

2 garlic cloves

¼ cup pine nuts

2 tbs olive oil

2 tbsp parmesan cheese (use fresh stuff, not powdered!)

Small handful of fresh basil leaves

Pepper to taste

I make my own breadcrumbs in a coffee grinder. After looking up the ingredients on the back of pre-made crumb mixes,  you will be motivated to make your own crumbs too!

Smear the pesto on your salmon, then sprinkle with crumbs. Cook for 25 minutes in a 180 degree oven.

Too easy and tastes great!