THE PERFECT PORTION

Being on a diet, trying to losing weight, sometimes the problem is not what we are eating, if not how much. But, it’s often hard to know how much we should be eating of the foods we love. And when there is no easy way to know how many calories we are really eating, it’s so easy to unknowingly overeat.
So here you go some top tips for portion control which can be really useful.

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Additional portion size tips:

2 medium eggs
A heaped handful of pulses (beans, lentils or chick peas)
A mug of dried pasta (75g)
1 slice of toast
200ml semi-skimmed milk
150ml pot of yoghurt
2 tablespoons cottage cheese
Approximately 40g of breakfast cereal

 

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One portion of fruit and veg (80g) equals: 

1 banana/apple/pear
A handful of grapes or berries
150ml fruit juice
A heaped tablespoon of raisins or dried apricots
Half an avocado
2 clementines
1 large sweet potato
3 tablespoons lentils

 

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SUPERSALAD TO FIGHT ANEMIA

Anemia is one of the most common disorders of blood. A person is said to have anemia when the number of red blood cells or the concentration of hemoglobin in the blood is low. Hemoglobin is a protein present inside the red blood cells and it helps in the transportation of oxygen to various parts of the body. Women are more prone to anemia.

Superfoods To Fight Anemia:

A healthy diet is a prerequisite for any anemic patients. It is vital for you to include foods that are rich in Vitamin B12, folic acid and Vitamin C in your diet apart from most important ingredient iron.

The following is a salad recipe that will help you to get rid of anemia.

INGREDIENTS (2 Serves):

1/4 bag baby SPINACH leaves.

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Spinach is a very popular leafy vegetable that help in preventing anemia. It is a rich source of calcium, Vitamins A, B9, E and C, iron, fiber and beta carotene. It will help in improving the overall health of your body. It is found out that half a cup of boiled spinach contains 3.2 mg of iron and this accounts for about 20 percent of the iron requirement for a woman’s body.

 

1 raw BEETROOT (about 90g), peeled and julienned or grated.

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Beetroot is known to be very effective in fighting anemia. It is a vegetable that is filled with iron content. It will help in repairing and reactivating your red blood cells. Once the red blood cells are activated, the supply of oxygen to all parts of the body increases.

2 small TOMATOES (1 medium)

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Vitamin C is the main ingredient in tomatoes along with lycopene. The Vitamin C in tomatoes helps in easy absorption of iron. Tomatoes are also rich in beta carotene and Vitamins E and hence help in natural conditioning of the hair and skin.

1 hard-cooked large EGG, peeled and sliced.

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Eggs are a rich source of proteins and contain a lot of antioxidants that will help in stocking up vitamins in the body when you are suffering from anemia. A large egg is said to contain 1 mg of iron.
1/4 cup shelled lightly salted PISTACHIOS.

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Pistachio nuts are the best source of iron as it contains 15 mg of iron in 100 grams of nuts.

1 Apple And 10 Dates.

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Apple and dates are also known to help in boosting iron levels in the body. The apple contain Vitamin C which helps the body to absorb non heme-iron. Apple contains too 0.12 mg of iron per 100 grams. Dates also contain high quantities of iron and are very useful to fight anemia.

1 Tablespoon HONEY.

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Honey contains a good amount of iron. You will get about 0.42 mg of iron in 100 grams of honey. Moreover, honey also contains copper and magnesium that will help in increasing the hemoglobin in your body.

1 tablespoon BALSAMIC VINEGAR and 1 tablespoon extra-virgin OLIVE OIL.
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SALT & PEPPER to taste.

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Method:

  • Scatter the spinach leaves onto a large platter. Slice the beetroot into wedges and arrange on top of the spinach. Scatter over the sliced egg, tomatoes and choped dates.
  • Chop the pistachios and toast briefly in a dry frying pan over medium heat.
  • Mix the balsamic vinegar, olive oil and honey. Season with salt and pepper.
  • Peel the apples and cut into matchsticks. Mix everything together and place in the fridge to meld the flavours.

 

 

SuperSnack for Fighting Menstrual Cramps

What you’ll need:

1 Plain and Low-Fat Yogurt

Yogurt is one of the best source of Calcium, which is known to relieve muscle tension, which triggers menstrual cramps.

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1/2 Banana 

Bananas are a rich food source of anti-cramping nutrients such as vitamin B6, and are loaded with potassium which helps reduce water retention.

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3 Walnuts

Walnuts are rich in the healthy omega-3 fatty acids which are known to have anti-inflammatory and pain-relieving properties and are loaded with vitamin B6, with is potent pain-relieving vitamin.

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2 Small Squares of Dark Chocolate (make sure it’s over 70 per cent cocoa)
This bittersweet treat will help you relax your muscles, and keep you happier! 😉

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Pour yogurt into a bol. Add the half banana in pieces and the walnuts. Top with the  chopped dark chocolate and… enjoy!!

Gluten – free : Linkipedia

Celiac, Gluten-Sensitive, wheat Allergies…? These are some links which could be useful for you, have a look!

 

Gluten-Free Globetrotter

Grain changer

No gluten, no problem

Raising Jack with celiac

Glten free follow me!

Elanas Pantry

Only Taste Matters

The aventures of anti-wheat girl

Gluten is my bitch

I’m a celiac

Girls Gone Gluten Free

The celiac diva

Chef Janet

What The Fork

Gluten-Free Palate

Gluten Away

Gluten Free Gal

Gluten Free Hungry Gal

King Gluten Free

Celiac in the City

Gluten Free G

Snixy Kitchen

Celiac and the Beast

Against all grain

If you know any other web, please let us know!:)

Kale, the king of all the super healthy greens

I’d like to introduce you one of the best vegetables in this world, Kale.

Kale is one of the healthiest plant foods in existence. Kale is also called borecole, is a type of cabbage in which the central leaves do not form a head. There are many different types of kale. The leaves can be green or purple in color, and have either a smooth or curly shape.

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Kale is one of many nutritious cultivars of Bassica Oleracea, others include brocoli, cauliflower, collard, and Brussels sprouts.

What’s in a serving?? Cooked Kale (1 cup/ 130g)

  • Calories: 36 (152kJ)
  • Protein: 2.5g
  • Total fat: 0.5g
  • Saturated fat: 0.1g
  • Carbohydrates: 7.3g
  • Fiber: 2.6g

Kale contains more than twice the level of antioxidants contained in other leafy greens, which are themselves excellents sources. Kale includes beta-carotene, vitamin C, as well as various flavonoids and polyphenols. But many substances that happen to be antioxidants also have other important functions. This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale.

Kale is one of the world’s best sources of vitamin C, an antioxidant that has many important roles in the body, and Vitamin K, an important nutrient that is involved in blood clotting.

Kale contains substances that bind bile acids and lower cholesterol levels in the body, which may reduce the risk of heart disease. Steamed kale is particularly effective.

But those are not the only beneficts of this vegetable, Kale is actually loaded with compounds that are believed to have protective effects against cancer. But also, is very high in beta carotene, an antioxidant that the body can turn into vitamin A, and many important minerals, some of which are generally lacking in the modern diet. This includes calcium, potassium and magnesium. Kale is as well high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.

Low in calories, full of nutrients and a exceptionally source of good benefits… Are you thinking in include Kale in your diet, aren’t you? 🙂

Vegan Milk Alternatives

  1. Soy Milk

It is prepared by pounding and processing dried soybeans with water. You can find a variety of flavors including light, sweet, full-cream, vanilla, chocolate, etc. in the market. The density and creaminess of the milk may also vary greatly and it tastes even better than regular milk.

Qualities:

  • The protein content is almost similar to cow milk (around 8 grams a cup).
  • High in dietary fiber, calcium, potassium, magnesium, vitamin B1, vitamin B2, vitamin D, plant-based omega-3 fatty acid, antioxidants, phytoestrogen, manganese, selenium, phosphorus, choline, folate, etc.
  • Very low in saturated fats and sugar
  • Lactose and cholesterol-free
  • Prevents prostate cancer, osteoporosis, cholesterol transportation, etc.
  • Strengthens blood vessels
  • Eases menopausal symptoms

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  1. Oat Milk

This nutritious milk is made by pre-soaking the grains of oatmeal in water and straining the concotion carefully. It is sweet in taste and thick in consistency. A variety of flavor is available in the market and you are free to pick your favorite one.

Qualities:

  • Fulfills almost 35% of our daily requirements of calcium
  • Works as a ‘protein powerhouse’
  • Fat and sugar content is very low.
  • Contains no cholesterol or saturated fats
  • Rich in soluble fibers, iron, vitamin A, vitamin D, folate, phytochemicals, etc.
  • Prevents a number of cancers
  • Improves cardiovascular health
  • Promotes digestion and prevents constipation
  • Increases ‘good cholesterol’ level and reduces ‘bad cholesterol’ level
  • Makes the immune system stronger
  • Keeps skin clean and acne-free
  1. Rice Milk

This thin and naturally sweetened milk substitute is prepared from brown rice grains and is considered as extremely healthy. You can also avail its vanilla-flavored version from your local supermarket.

Qualities:

  • Has perfect proportions of protein and carbohydrate
  • Great source of antioxidants, B-vitamins, vitamin D, calcium, etc.
  • Gluten-free milk
  • No saturated fat and cholesterol
  • Very inexpensive
  1. Almond Milk

This wonderfully tasty vegan milk is made by pulverizing soaked almonds thoroughly. The sweet and nutty flavor and high nutrition make it highly popular among the lovers of dairy-free milk substitutes.

Qualities:

  • Fulfills 30% of our daily requirements of calcium
  • Contains 25% of our daily requirements of vitamin D
  • Very low in calories (one servings offers only 30 calories)
  • Enriched with proteins, omega-6 fatty acids, antioxidants, dietary fibers, vitamin E, iron, zinc, magnesium, etc.
  • No saturated fats, cholesterol and lactose
  • Gives immunity a boost
  • Makes teeth and bones stronger
  • Helps in healthy digestion
  • Perks up the skin texture by offering anti-aging benefits
  • Encourages weight loss
  1. Coconut Milk

It is another creamy, flavorful and nourishing alternative to regular milk, which is basically prepared by grating the ‘meaty’ flesh of ripe coconuts as well as extracting the concoction. You can get both ‘thick’ and ‘thin’ coconut milk for using as cooking ingredients and both of them are super tasty.

Qualities:

  • High in dietary fibers, vitamin B-12, vitamin D, iron, calcium, manganese, copper, phosphorus, selenium, etc.
  • Contains very less amount of sugar
  • No fructose
  • Helps in controlling blood sugar
  • Strengthens both bones and blood vessels
  • Prevents arthritis and osteoporosis
  • Gives a feeling of fullness, thereby helping in weight loss
  1. Cashew Milk

Cashew milk has a natural vanilla flavor and it is made of a smooth, rich blend of water and cashew nuts. It is an amazingly tasty, absolutely creamy and highly satisfying milk beverage.

Qualities:

  • Amazing source of proteins, B-vitamins, calcium, magnesium, copper, etc.
  • Very low fat content
  • Free of cholesterol
  • Increases the production of RBCs (Red Blood Corpuscles)
  • Promotes healthy metabolism
  • Helps in tissue and bone formations
  • Keeps cholesterol levels under control
  • Enhances cardiovascular health
  1. Hazelnut Milk

Being derived from tasty and savory hazelnut, this milk tastes heavenly. It also has a nutty flavor, which is very much liked by people. Like all other vegan mil substitutes, it also has high nutrition value.

Qualities:

  • High in healthy carbohydrates, vitamin B-12, vitamin D and calcium
  • No saturated fats, lactose and cholesterol
  • Takes care of bones and teeth
  • Keeps you filled up for a long time
  1. Hemp Milk

It is prepared from the seeds of hemp tree and is regarded as one of the healthiest choices for dairy-free milk. It is widely known for its ‘earthy’ taste and nutty flavor.

Qualities:

  • Contains as much as 10 essential amino acids
  • Has a perfect omega-6 fatty acids to omega-3 fatty acids ratio
  • Loaded with soluble fibers, proteins, vitamin B1, vitamin B5, calcium, potassium,
  • Aids in muscle building
  • Provides immense energy


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Resource: http://www.vegkitchen.com

10 Gluten-Free Grains

Amaranth is a tiny, slightly nutty flavored ancient grain. The Aztecs believed it held the secret to long life and vitality and celebrated holidays by eating toasted amaranth. It’s a complete protein, has more iron than most grains, and is also a great source of many other minerAmaranteals.Whole amaranth is delicious on its own or cooked in combination with other grains in pilafs, and in warming morning porridges with oatmeal, dried fruits, and coconut.

Buckwheat Groats are rich in protein, iron, selenium, and zinc, and are a good sourcedescarga of B vitamins. You can cook them as is, sprout, or roast them, and buy them already roasted, also known as kasha. With its eastern European roots, kasha is a natural in stuffed cabbage rolls, in croquettes, marinated salads, and kasha varnishkes, a dish made with sautéed onions and pasta.

Corn is unusual in being both a fresh vegetable and a grain available in a rainbow of colors, each with a slightly different nutritional profile, so mix it up and cook with different varieties. Like amaranth and quinoa, corn has a long history of cultivation in the New World and was venerated as a sacred food. Because all varieties of corn are low in tryptophan and lysine, it isn’t a complete protein, but all varieties 8a8eee758b499ba0of corn are a good source of magnesium and thiamin, and a fairly good source of a few other minerals and B vitamins. Corn grits, millet and teff can be cooked together in the same pot since they all take 15-20 minutes. Corn grits and polenta are delicious for a quick breakfast, or at any time of day. For a super main dish made with grits, add sautéed onion, kale, and vegan cheddar cheese.

Millet is a small, round, yellow grain originating about five thousand years ago in China, where it’s still a staple. Like most grains, it tends to be a little low in lysine, so it isn’t a commillet-2plete protein. It is, however, a great source of magnesium, and a fair source of other minerals and some of the B vitamins.Millet has a wonderful sweet taste. You can toss it into any soup or stew about twenty minutes before it’s ready (this is a great way to thicken a dish that’s turned out too thin.) When cooked, it sticks together, and once it cools you can slice it, making it a great choice for polenta, croquettes, and loaves.

Oats are often grown in close proximity to wheat and also often processed in the same facilities. For those with wheat intolerance, this shouldn’t pose a problem. However, if you have celiac disease, be sure to look for packages labeled gluten-free, which are carefully processed and packaged to avoid cross-contamination. Oats have a variety of health benefits. They can help lower cholesterol, reduce blood pressure, and prevent heart disease and cancer. They also enhance immune system function, help stabilize blood sugar, and may even be helpful for insomnia, stress, anxiety, depression, an270680-oatsd a variety of other health problems. Oats are a complete protein, high in fiber, thiamin, and minerals. Oats make a delicious breakfast cereal, cooked alone or with amaranth, teff, or goji berries, coconut, or whatever dried or fresh fruit you like, and maybe a sprinkling of cinnamon.

Quinoa, similar to amaranth and buckwheat, doesn’t come from a cereal grass, so it isn’t technically a grain. Like most of the other psuedograins, quinoa is a great source of protein—one of the best plant sources, in fact—because it contains all of the essential amino acids and is rich in folic acid and several mineralsimages. Like corn, quinoa comes in a rainbow of colors: tan, red, and, black. Each has a slightly different texture and flavor, but generally speaking, quinoa has a light sesame-like flavor, cooks in 15 minutes; tastes great on its own or mixed with other grains, and it works beautifully in stews and salads.

Rice, Whole grain rice is fairly rich in fiber, niacin, a few other B vitamins, and several minerals. But when it’s processed into white rice, almost all of its valuable nutrients are lost, so it offers little beyond starch. For those on a gluten-free diet, rice comes to the rescue as pasta arborio_rice_1366644637in the form of numerous types of Asian noodles, as well as a few good brands of rice pasta that you’ll find in most natural food stores. Rice has been bred to survive and thrive in a broad range of conditions, leading to countless varieties in existence today.

Sorghum, also known as milo, is a small round grain with the texture of pearled barley. While it isn’t a nutritional powerhouse compared to other grains, it is a good source of iron, potassium, and fiber, and also provides a few B vitamins. It’s even lower in lysine than most grains, so the quality of its protein isn’t as good. When buying sorghuimages (1)m, look for sweet white sorghum. It’s the best-tasting and most digestible variety. And don’t be put off by “white” in the name. That’s not white as in refined, it means the grain itself is a pale color. It has a flavor similar to untoasted buckwheat, and a texture that makes it a good stand-in for barley. Try it in marinated salads, pilafs, and soups.

Teff nutrients concentrate in the germ and the bran and because it is so tiny, smaller than the period at the end of this sentence, the germ and bran make up almost the whole grain, making it impractical to refine, so any form of teff is a whole-grain product, by default. It offers fairly high-quality protein, but like most true grains is somewhat lacking in lysine. It’s high in fiber, iron and some of the B vitamins and is also a good source of calcium, and other minerals. Teff’s tiny grains have a texture like poppy seeds and a G19mildly sweet flavor reminiscent of chocolate, hazelnuts, and molasses. (The flavor of ivory teff is milder.) Whole grain teff cooks quickly (just fifteen to twenty minutes) and blends well with a wide variety of vegetables, seasonings, other grains, and fresh and dried fruits.

Wild Rice is a better source of protein than most true grains, containing a fairly good amount of lysine. It’s also high in many minerals and some of the B vitamins. It has a delicious nutty flavor and a pleasantly chewy texture. It blends well with other varieties of rice, making it a natural for pilafs. True wild rice has defied domesticatidescarga (1)on, so most of the wild rice sold in the United States is from hybridized versions grown in rice paddies in Minnesota and California. Support the natives (plants and human) and seek out truly wild rice.

Resource: http://www.vegkitchen.com/