In order for me to have success in the kitchen I need recipes(/what recipes?) to have room for creative freedom.
I half, I double, I take things out and I add things in.
I can imagine that watching me bake is stressful for the perfectionists among us.
The way I cook only works when I think about the role of any ingredients that I change.
This is especially important for baking as most ingredients are there for a reason.
I LOVE using pumpkin in baking.
I also LOVE substituting blitzed oats for flour as a healthier alternative.
I have developed a pumpkin spice muffin that is nutritious, moist and delicious.
NB: At first I didn't use the LSA but the mixture was too runny so I added it at the end to help hold the mixture together.
2 cups oats
1/2 cup LSA
2 tsp baking powder
2 tsp cinnamon
2 tsp Dried ginger
pinch of salt
1/2 butternut pumpkin
1 tsp vanilla essence
3/4 tin of coconut cream
1. Preheat oven to 180 degrees
2. Soak dates in boiling water
3. Add oats to food processor until it resembles flour.
4. Put in a bowl and add other dry ingredients - LSA, baking powder, cinnamon, ginger, salt.
5. Leave the skin on and chop pumpkin in half. Chop in to small cubes and boil/microwave until soft.
6. Add pumpkin to food processor to make a puree. Add other wet ingredients - drained dates, coconut cream, vanilla essence, eggs.
7. Add wet ingredients to dry ingredients and mix.
8. Add mixture to muffin tins and bake for 15-20 minutes.
Makes 12 generous muffins. Or 1 large loaf
Download the pdf here.
It has been a while since I posted about food that I love,
been busy and all that.
Recent discussions with clients and the fact that our
beautiful Maunga is covered in snow means I’m thinking
about making soup, pumpkin soup.
I have compared the carbohydrate, starch and
dietary fibre content of the following to help clear up
Per 100g: Carbs (g) Starch(g) Fibre (g)
Butternut squash 6.9 1.7 1.8
Kumara – with skin 14.1 8.5 3.0
Potato – with skin 12.9 12.3 1.8
All three of these vegetables are amazing. They contain goodies like: Potassium, Magnesium, Vitamin A and Vitamin C. All of which play a role in keeping us well.
It is commonly thought that pumpkins have a high carbohydrate content, but you can see the Butternut squash has almost half the carbohydrate content of both potato and kumara; very little starch and like a lot of vegetables, it’s high in dietary fibre.
To get the most out of these vegetables and to decrease meal preparation time, leave the skins on.
Tip - If you’re making soup, pumpkin skins can be easily blended by using a stick blender.
Keep cosy during this cold snap and perhaps warm up with some pumpkin soup, I plan on it.
Three reasons why this saucy number is up for review:
I wanted unadulterated flavour so first I tried it by itself – it was smoky and tangy like all good BBQ sauce. I then added it to eggs, which it complimented well. Extra points for not giving me a sugar rush. Tick.
I hate that the nutritional value of things like sauce even need to be considered – if you are having something sweet you want it to be an obvious sweet treat, right? I’m thinking ice-cream or a caramel slice. Not something that is considered savoury.
Popular brands (Hint: rhymes with squatties) Tomato sauce is 30% sugar and I found a sweet-chilli sauce packing a sugar punch of 66% (more sweet, less chilli).
Sneaky food companies.
Sugar is sugar is sugar. Meaning whether you’re adding white sugar, raw sugar, organic coconut sugar, molasses, rice syrup, maltose, nectars, agave syrup, maple syrup (just to name a few) you are adding “free sugar”. It is recommended that what we eat on a daily basis should be under 10% of free sugars (ideally under 5%). In simple terms this means sweetened foods should be kept to a minimum.
Given there is 14.3g/100g of “sugar” in Get Real Foods BBQ Sauce there is free sugar coming from somewhere. That somewhere is Apple juice concentrate and Blackstrap Molasses. Dates contain natural sugar too so they will be adding sweetness. In comparison a sauce with 14.3% “free sugar” is a job well done. You should however still be weary of how much you are adding at the table.
I appreciate NZ brands that do their best to reduce sugar content and make the ethical choice not to use preservatives, artificial flavours or colours.
Good one Get Real Food.
These bad boys are starting to appear . . . cue the smile.
This means summer bbqs, sunshine and real fruit ice creams are also
about to appear in my life.
The average sized strawberry is 12g
Per 100g Strawberries contain:
- Carbs: 3.9g (this is low)
- Fibre: 2.5g (this is high!)
- Calories: 21 (this is low!)
- Potassium: 158mg (Higher than bananas)
- Vitamin C: 45mg (this is high)
Analysis aside, this fruit is beautiful and I hope you've all managed to have your first strawberry of the season.
Beetroot as a sports supplement??
One beetroot (82g):
Beetroot also contains Nitrates.
Nitrates get converted to NITRIC OXIDE.
Nitric oxide opens our blood vessels which allows more blood and oxygen to be delivered to our muscles during exercise.
So. . . .beetroot = nitrates = nitric oxide = happier muscles = potential improvement in performance
You will need around 500ml of straight beetroot juice to get the desired concentration of nitrates OR companies like Beet It Sport offer a 70ml shot that offer similar amount of Nitrates.
NB: watch for purple pee or poo or stomach upset
You can know everything there is about macros, micronutrients, phytonutrients, dietary carcinogens, supplements, sports nutrition and how to fuel athletes.
However, if you don't know how to cook or how to apply that knowledge practically then what good is it?
Check out the photo below of some athletes cooking up a storm - nice one team.
An Evening that is applicable to females of all ages!
Buy a ticket and come along with your mum, sister or bestie!
Be informed, have fun and remember - knowledge is power
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I want to be abundantly clear about my intentions as your Dietitian
I have recently returned home after working as a Dietitian in the UK.
Starting up Privately is new to me, I am constantly learning.
Come on this journey with me - It's fun.