Thursday 26 June 2014

Make Cookies not war! A slightly healthier way to enjoy baked goods......


Anyone who knows me at all knows how much I adore baked goods and always have done.  In the nutrition profession they are totally demonised by some for their high sugar, refined carbohydrate and unhealthy fat content.  Rather than exclude something I really enjoy from my diet I decided to experiment with ways I could make them healthier whilst still tasting nice.  Here's a simple cookie recipe I came up with that is free from dairy, eggs, refined sugar, refined grains (bar a little bit of white flour to roll out the cookie dough onto!) and hydrogenated fats.  


They can easily be made gluten free by substituting gluten free oats and flour.  I've tried using ground millet & buckwheat flakes before and they give a harder, crunchier texture.

So here's the recipe!


Low GI Chocolate Chip Cookies

6oz ground oats (can use a food processor to grind them, I’ve used my bog-standard smoothie maker)
1oz Self Raising flour
4oz sugar (I’ve used coconut sugar which is a low GI sugar that tastes similar to brown sugar)
100g coconut oil
100g chocolate buttons
splash of milk of your choice (I used Sojade vanilla soya milk)

Mix together the oats,  sugar and blend in the fat using a wooden spoon so that it is evenly distributed.
I've used a mixture of vegan dark
and white chocolate chips here

Add the chocolate buttons

Add a small amount of milk to bind the mixture together & mix well.
Add the flour to make the mixture less sticky.  The mixture should be dry enough that you can shape it with your hands.  Take a small cookie sized amount of mixture and roll into a ball & flatten with your hands.  Alternatively sprinkle some flour out onto a clean surface, roll out with a rolling pin & cut with biscuit cutters.


mmmmm cookie dough!
Lay out on a baking tray.
Repeat process until all mixture is used up.
Bake in oven at gas mark 5 (191 degrees celcius) for 25 mins (or until they appear done!)








Make cookies not war!

I've made some heart shaped ones here to spread the message of luurve





Thursday 19 June 2014

A good look at the girl in the mirror: a little bit about being judgemental as a health professional


I must get the hang of 
this 'selfie' lark
Throughout my years on this course I’ve become really passionate about nutrition and I have such a strong drive for improving the health of the nation.  I notice that sometimes because of this I can sometimes become judgemental of other people who I perceive to be less healthy than me. 

Sometimes when I’m in a supermarket I’ll take a sneaky glance at other people’s trolleys & find myself thinking in my head ‘Man, people eat so much crap!.’ (Bad I know!) But then I think of the times when I’m glad there are self-service machines so that no one can judge the crap I’m buying!

I have to be really conscious of this because clearly I’m not perfect and when people feel judged they are less likely to be compliant. So I thought I’d take a good look at myself.

this is the kind of stuff 
I eat most of the time
10 of my positive and healthy habits:
  • I eat mindfully and slowly (most of the time!) and take care not to eat until I’m uncomfortably full
  • I eat plenty of fresh fruit and vegetables.
  • I cook from scratch and don’t really buy ready meals.
  • I see alcohol as a treat, not something to have all the time and I don’t drink until I get sick (any more!)
  • I get as much as I can out of food and only supplement what I think is necessary.
  • I ensure I consume a variety of protein sources daily. 
  • I like coffee but I don’t have to have it and am not dependant on it for energy.
  • I rarely drink sugary drinks and drink mostly herbal or green teas, kombucha, home-made smoothies, water with lemon, and dairy alternatives.
  • I buy predominantly organic food when doing my food shopping.
  • Thai curry bursting 
    with green veg 
    (& nutrients!)
  • I also love to exercise (not just because it means I can eat more, it makes me happy!) and do it in some form every day.



Now for some of my not so healthy habits!

Foods I eat at least 5 times per week or daily:
  • Biscuits
  • Chocolate (all vegan, mostly dark 70+% cocoa).  Yes, it's high in antioxidants but it's still fattening!
Foods I eat more than once per week:
  • CAKE! My favourite food in the world! I ate a whole cake by myself when I was 4!
  • oh yeah, that's the stuff!
  • Baked goods generally: doughnuts, pastries, pies, tarts, cookies mmmmmmmmmm. Excuse me whilst I make some Homer noises.


Foods/Drinks I consume occasionally (less than once per week):
  •  Chips! I love chips! Especially with chilli sauce and I add salt!
  •  Chinese take-aways + Chinese buffets (including deep fried things like spring rolls & I don’t ask them if it has MSG in it! don’t care!)
  • mmmm greasy



  •  Linda McCartney sausage rolls! Really not healthy but it’s very rare I’ll eat things like this. It will be when I feel sentimental or nostalgic for something British.
  • Crumpets!  
  •  Scones! 
  •  Crisps! I like many kinds of crisps including tortilla chips      
  •  Many white flour products: French sticks, garlic bread, focaccia bread, bruschetta, vegan pizza, hard dough (Jamaican) bread.
  • White pasta! (wholemeal pasta is horrible & chewy if you ask me!) 
  • Alcohol! Red, white & rose wine, Champagne, Prosecco, Rum cocktails (pina coladas, daiquiris, rum punches, mai tais,) midori, amaretto, martinis, vodka cocktails, brandy cocktails, caipirinhas, sangria, Pimms, mulled wine, ginger wine, sorrel (a Jamaican rum-based drink), Port, Muscatel, ginger beer, some kinds of lager, cider…… Basically all kinds of alcohol apart from ale, tequila, bourbon & absinth.
  • Sweets. I don’t eat them often at all but I really like berry flavoured sweets, cherry drops, vegan marshmallows & cola bottles.  And fudge!
  • Turkish delight especially pistachio flavour! (scarily high in sugar but I make sure I burn it off!)
    I am partial to a cocktail, me


Quite a few vices for a nutritional therapist!

Here’s some of my other general unhealthy habits:
  •  Filling up on snacks because I’m too impatient to wait for my dinner to cook when I’m hungry. I do this ALL THE TIME and by the time my dinner’s cooked I don’t want it!
  • I love to eat before I go to bed at night!
  • I hardly ever go to the dentist (or the doctor for that matter!)
  • I wear my contact lenses all day every day (my optician always tells me off for this!)
  • I sit hunched in my bed with my laptop (which I am doing right now, lol) which is really not good for the spine.  Pilates instructors would be horrified!
So in short, although I lead a healthy lifestyle I am far from perfect & I should remember not to judge other people.  

I also am not mocking anyone who eats more strictly than me.  I can understand if someone has or has had a serious health condition and needs to eat a stricter diet but I don’t believe in strictly eliminating foods for no good reason. 

I can’t promise I’ll never be judgemental again but it’s always good to take a look at oneself before criticising others.

He without sin……………

Sunday 15 June 2014

Tofu, an acquired texture............

Ok, so tofu might not have the trendiest reputation and it may be considered a hippy health food, but cooked in the right way it can be an excellent, useful & tasty meat alternative. It’s well worth giving it a chance! I refer to it as an acquired texture because I don’t think it can be called an acquired taste, as it doesn’t really taste of anything by itself but you don’t avoid eating bread because flour tastes of nothing by itself.  Marinade & correct preparation save the day!

Benefits of Tofu
  • It’s an excellent source of protein particularly for vegans, containing all 8 essential amino acids and being low in carbohydrate and fat. Many of the vegan sources of protein are either high in carbohydrate (beans, lentils, quinoa) or high in fat (nuts and seeds), meaning it’s easier to make well-balanced meals with tofu.
  • Tofu may be beneficial for bone health. Firm tofu is high in calcium and low in phosphorus.  Whilst high protein diets based on animal products may have an acidifying effect on the body that may impede bone health if not accompanied by sufficient alkalising foods, tofu is a protein that does not have this effect.
  • Its isoflavone (a plant compound found in soya) content may help to lower cholesterol.
  • The soya isoflavones can be useful for ameliorating many female hormonal health issues such as the menopause and health issues related to oestrogen dominance (Endometriosis, PMS, Heavy/painful periods, Fibroids). + it does not make men grow man boobs!

No food is perfect! Things to be aware of:
  • It is believed that unfermented soya (edamame beans, soya milk, tofu, soya based meat substitutes) may be detrimental to thyroid function.  The evidence is unclear but it’s best to avoid having it more than 3 times per week if you have thyroid issues and to ensure you consume sufficient iodine from seaweeds (in moderation).  Remember that nothing is good in excess! Not even broccoli!
  • Unfermented soya also contains some substances called anti nutrients that can impair protein digestion and reduce mineral absorption.  Chewing thoroughly (aim to chew each mouthful around 20 times) and eating some bitter foods /herbs may aid protein digestion. Consuming vitamin C rich foods (red peppers, chillies, lemon, leafy greens) can help to improve iron absorption.
Considerations when starting out with tofu
  • Aim to buy organic or at least ensure it states that it’s not made from genetically modified soya, which is harmful to health and the environment. 
  • If you’re a bit of a novice cook like I was it might be an idea to try it once in an oriental restaurant just to assure yourself that it can really be nice if cooked properly.  I was never sure if it was just a horrible food or if it was just my crap cooking. (still in this stage with tempeh!) It’s very nice in black bean sauce in Chinese & Vietnamese restaurants.
  • Try to buy the firmest kind you can find for a better texture. 
  • Taifun is a particularly good brand available in health food shops, Waitrose & online.  Plain & ready marinated versions are available. Plain is much better value for money but ready marinated is useful for when you are rushed for time.

5 steps to tasty tofu!

You will need: Firm tofu, cornflour (optional) 2 plates, kitchen roll & time!  Don't do this when you come home from work starving!
  1. Squeeze out all the excess water (I usually press it between two plates and then dab it with kitchen roll.)
  2. Cut into slices and cover with your favourite marinade (Tamari, garlic & ginger or Teriyaki sauce for example).  Leave for at least half an hour in the fridge.
  3. To give it an extra bit of crispiness, coat it in a little bit of cornflour.  To do this, put about a tablespoon of cornflour in a sturdy sandwich bag. Add the tofu, hold the end closed & give it a good shake. (I once did it with a not so sturdy sandwich bag & it split and the tofu just all fell on the floor. 5 second rule!)
  4.  Heat a small amount of oil with a high smoke point (coconut oil, macadamia nut oil) in a baking tray or frying pan.
  5. Either cook in the oven for 30 mins at Gas mark 5 or stir fry until it becomes brown and crispy.



·   The tofu can now be added to stir-fries, curries or other dishes to give your meal a real protein boost.



    
  Here I've quickly stir fried some chopped leeks, courgette, broccoli and red onion, added some leftover brown rice and a touch more soy sauce.  This is quite a big portion so this will do me 2 or 3 meals depending on how hungry I am. 
    
    Nutrients galore!


Friday 13 June 2014

Me & Veganism

the wolf is in the wrong.....
but this is acceptable? help me out here!
Although I’m not the biggest animal lover (animals actually make me quite nervous!) I’ve always been a sensitive person and the idea of eating animals always made me uncomfortable from as long as I can remember.  

When visiting farms on school trips from primary school, I always found the idea of farmers and shepherds caring for their animals as if they’re family, only to then kill them for food totally strange, akin to eating one’s own pet or the witch in Hansel & Gretel who pretends to offer refuge to the children when really she plans to eat them.  I never understood why in children’s’ stories the wolf would always be depicted as ‘big and bad’ for wanting to eat other animals but it was supposed to be ok for humans to do so.


I also never liked the idea of bringing something to life for the purpose of killing it. But it appeared to be the ‘done thing’ & there was mention of animal sacrifice in God’s name in the Bible after all so I always wondered if I was just strange for feeling this way.*

*I have since discovered there is such a thing as an ‘empath’ or ‘highly sensitive person’, which is basically the opposite personality type to a psychopath [or sociopath if you’re American].  I totally am one! for more on this see my blog:
 http://samanthathesanevegan.blogspot.co.uk
/2015/05/depression-part-2-food-mood-and.html

I was brought up on a typical British meat and potatoes diet & thought I despised all vegetables. What vegetarians ate was a complete mystery to me.  Through friends, I started to discover different ways vegetables could be prepared through trying different ethnic cuisines such as Chinese and Indian.  At the age of 16 I read a book about factory farming and discovered how horrific it was and also the hidden cruelty of the egg and dairy industries and from then on I knew I wanted to be vegan. Being a child I had no control over what food I got to eat at home but started to choose vegetarian food at school dinners.  I was still highly unfamiliar with vegetarian food on the whole and knew there was no point trying to go vegetarian if I didn’t know what I was doing. As a result I began to push the thoughts of factory farming to the back of my mind, telling myself I would go vegetarian when I went to university. 

When I did go to university I lived in catered accommodation in my first year and the vegetarian options were often really poor.  I also found that when eating out the vegetarian options were usually full of cheese which I didn’t like the taste of and was ethically at least as bad as meat. Because of this and wanting to conform, for a while I found myself slipping back into eating meat sometimes out of my own choice.  In my second year I lived in a house share and so finally had a kitchen but I really didn’t know how to cook at all & didn’t know any vegetarians who could show me the way.  As a nutritional therapy student now, looking back I am appalled at how I used to eat! Oven chips, instant noodles, bagels + very few fresh vegetables.  Back then I thought I was being good because I was at least eating fruit and drinking fruit juice!  I didn’t know how to replace the protein in meat but I started to drink soya milk & I began to venture into the vegetarian sections of supermarkets trying out different meat alternatives. 

2004: Finally meat free! But not healthy! 

I eventually went vegetarian at the age of 20 in my third year of university when I thought I knew enough meals to make although at the time I was highly reliant on processed meat substitutes and did not eat anything like enough vegetables. When I moved back in with my parents after university I was still eating some eggs and dairy.  I had never liked the taste of eggs and never bought them myself but ate them in the form of cakes and quorn products that my mother would buy for me. Having had a milk allergy and lactose intolerance as a child, dairy products had never been a major part of my diet but I did build up a tolerance to it after a while and ate it sometimes in the form of desserts, snacks and pizza.  Although I was aware of the cruelty of the egg and dairy industries I wasn’t ready to make the leap and my parents were already upset that I’d basically rejected most of the food I was brought up on.  But I continued to gradually try new foods and tried to obtain information about the vegan diet from animal charities. 

It’s hard to pinpoint the first time I tried going vegan but around the age of 22 I met another vegan girl for the first time and this inspired me to give it a go. I never found it particularly difficult taste-wise, as I have never really liked cheese or eggs but inconvenience, comfort eating, going on holiday and wanting not to be difficult at other people’s houses have always been my pitfalls.  So I’m afraid to say that if veganism is a marriage, I’ve been an incredibly unfaithful spouse and had many affairs with cake, chocolate, desserts and sometimes pizza.

The book ‘Vegan Freak, being vegan in a non-vegan world’ by Torres & Torres is great but it comes down pretty hard on half-arsed vegetarian/vegans like I was for so long.  I understand that the word ‘vegan’ should not be misused but not being able to stick to veganism is not always to do with lack of willingness to give up certain foods.  Vegans face constant criticism and ridicule and if you’re someone with low self-confidence it is difficult to be surrounded by the 99% of people who do consume animal products.  You can feel really alienated and different, which is especially hard for those who, like me, were bullied or never fitted in at school.  
I think that because the animal charities feel so strongly about animal rights they are afraid of emphasising the reality of how impractical being vegan can sometimes be.  Unless you work in central London or another vegan-friendly big city, often for lunch there will be practically nothing that resembles a proper, balanced meal you can have for lunch and so you can end up: a) spending lots of time preparing food which is difficult for people with very busy lives or b) eating something like hummus & pitta bread or peanut butter sandwiches, which is not ideal.

Also, when meeting for example, a partner’s family for the first time it’s hard to make a good impression when you say you can’t eat any of the food they have made, which is a big deal in some cultures. When you don’t know other people who are vegan it can be difficult to keep up the motivation to stick to the diet. In short, the transition can be lengthy and challenging. That being said, choices for vegans are steadily improving, I absolutely love food and certainly don’t see veganism as puritanical in the slightest!



I have since started to attend London vegan meet-ups and changed my attitude towards ‘being difficult’ at other people’s houses. On my nutrition course there are many people on diets that differ strongly from the typical British diet for example, paleo & gluten-free diets. Many people have to eat a special diet because of allergies, diabetes, weight problems, religion or other reasons and there are plenty of people who are difficult just out of pure fussiness.  Given that there are strong ethical and environmental reasons for veganism and whilst there are some foods I don’t like, there is still a very broad range of foods and flavours I do like (Chinese, Thai, Japanese, Indian, Middle Eastern, Italian, Spanish Tapas, Mediterranean food in general, Caribbean, Mexican, Latin American) I don’t see why I should feel that I am ‘being difficult!’


My 10 year vegetarian anniversary will be in November and now that I have the knowledge and correct attitude, I aim to give veganism the commitment it deserves.








Mauritian gateaux piments mmmmm


















































Sunday 8 June 2014

Chilli Sin Carne. One of millions of ways to love beans



When I first went vegetarian I wasn't really used to beans & thought of them as boring and
flavourless and I ate a lot of processed meat substitutes.  Now I've grown to really appreciate them for their versatility and nutritional value.
I made this for my meat-loving friends whilst in Portugal and it went down very well!

They're an affordable and useful source of protein & can be used in endless different ways.  I will be talking more about the nutritional benefits in greater detail in a future post. See: http://samanthathesanevegan.blogspot.co.uk/2014/08/thyme-for-rice-peas-how-why-of.html
For now, here's a tasty veganised version of an old favourite.

I am no trained chef & I've taught myself what I know about cooking.  If you're new to cooking fresh vegetables, (I didn't have a clue how to cook when I was a student!) there are youtube videos on everything these days.

It's not a complicated recipe at all and if using tinned beans can probably be whipped up in 25 mins. If you're using dried beans they can take a long time to soften (1-2 hours). I usually do use soaked beans so I do it on a day when I'm not working and make a fairly large batch so that it'll do me several meals.

Ingredients for chilli:

  • Borlotti or Pinto beans.  You can use dried beans and soak them the night before, which works out far better value for money but canned beans are great for those times when you want a quick meal.
  • Kidney beans (I only clocked recently that they're called this because they look like kidneys lol),
  • onions 
  • red sweet peppers,
  • tomato puree,
  • chilli (can be fresh chilli peppers or powdered depending on which you prefer). I like fresh chillies but I find powdered allows for more even distribution of the heat. I like to add a few Jalepenos for extra flavour also
  • vegetable stock cube (if you're somebody who can be bothered to make their own stock, great! I'm afraid I don't fall into that category)
  • little bit of oil for frying (rapeseed oil, coconut oil or high oleic (monounsaturated) sunflower oil)
To serve: 
    Displaying 20140608_202104.jpg
  • Brown basmati rice. I'm afraid white rice is about as nutritious as boiled sweets & has a similar effect on your blood sugar.  I have it in restaurants sometimes or when I occasionally have a take-away but it's not a good idea for it to be a staple of the diet.
  • Guacamole (made from mashed avocado) ups your vegetable intake and adds valuable nutrients such as vitamin E, potassium and monounsaturated fats
Method
    Displaying 20140608_203417.jpg
  • If you're making this on the weekend or on a day when you have plenty of time and have soaked the beans, put these on to cook first. Drain and rinse them well.  Boil thoroughly for 15 minutes and then reduce to a simmer for 1 hour.
  • Rinse the brown rice in a sieve and use 3 parts water to 1 part rice.  Add rice to boiling water and reduce heat to a minimum for 25 mins, leaving the lid on the pan.  The rice should absorb all the water
  • Chop the onion & red pepper and stir fry gently in a little bit of oil for a few minutes.  Add the chilli.
  • Dissolve the stock cube in a small amount of boiling water.  Add this to the onion & red pepper mixture.
  • Add the tomato puree to the onion & red pepper mixture & stir well.
  • Add this to the cooked beans
  • Cook until it looks like the above photo.
Enjoy! 



Thursday 5 June 2014

My personal journey to nutritional therapy


What drove me to nutritional therapy and how it helped me……….

I had always wanted to be vegetarian for as long as I can remember and knew I wanted to be vegan from the age of 16. I went vegetarian at the age of 20 and my health was in general fine and I didn’t really have any symptoms of ill health but my energy levels could have been better and I wanted to make sure I could be as well nourished as possible. I was also concerned about the very wide array of health problems in my family.


Going vegetarian didn’t appear to change my health for better or worse. I would always read information from vegan organisations saying ‘Go veggie & feel great!’ ‘Go veggie and lose weight!’ and testimonials from people saying things like ‘When I went vegan, I had so much more energy, my skin cleared up, I was never ill….’ etc etc. I always wondered what I was doing wrong and why I didn’t feel amazing. 



tasty but not the way to be healthy as a vegan!

In my job as a library assistant I would always find myself picking up nutrition books and flicking through them (when I should have been working!). I began to understand the importance of eating fresh, natural foods (rather than veggie burgers and oven chips!) and avoiding excess refined carbohydrates and sugar.  I gradually began to eat a better diet with more vegetables, more organic foods and more natural sources of protein such as nuts, seeds, beans and lentils.  It took me a long time to get the hang of tofu! I read information from unbiased sources and so I was aware of the weaknesses of the vegan diet and so I supplemented vitamin B12, vitamin D and even long chain omega 3 fatty acid supplements (from algae). I felt fine but always wondered why I didn’t feel fantastic. 

One day my boyfriend at the time suggested to me that I should perhaps pursue a career in nutrition and it was like a revolution to me.  For so long I wasn’t sure what I wanted to do with my life but it made so much sense, because I was really interested in it and wanted to learn more.  My first degree was in psychology and so I decided to train to be a nutritional therapist, because I liked the person-centred nature of the profession.


Prior to the course I never was particularly interested in digestion, my interest was in maintaining optimum health and vitality.  Little did I know the two were so closely linked! Then in one of my lectures one of the lecturers said that feeling uncomfortably full is a sign of low stomach acid and mentioned that adequate stomach acid is necessary to correctly digest food, particularly protein, and effectively absorb nutrients.  This rang alarm bells with me because I noticed that when I ate tofu I felt really uncomfortable.  It felt like a brick in my stomach and I would get an overwhelming craving for diet coke (which contains lots of acid) after eating it.  I went to see a student nutritional therapist and my suspicion that I had low stomach acid was confirmed.  I undertook a programme to increase stomach acid levels* and my health was transformed! I finally had that feeling of vitality I had been reading about and felt I deserved!  There was no way I would have discovered this from books in the library or information from animal charities and I felt so glad that after 7 years I knew I could be healthy and have plenty of energy as a vegan. And so the transition took me a very long time but I am now happy and healthy as a vegan and I only wish I could have made the transition sooner.  

*this should only be done under the supervision of a qualified nutritional therapist.
protein deficient, really?


Although I was symptom free after addressing my digestive issue I was still made to feel bad about my dietary choice.  I was told that my diet was low in protein when in my food diary there was protein absolutely everywhere and body composition scales revealed my muscle mass was well above average. 




I was also told that the vitamin B-complex I was taking was not high strength enough and that I needed to take a higher strength one and vitamin B12 drops on top of this.  I agree that vegans should keep an eye on their vitamin B12 status but given that I had the energy to work full time, do a degree level diploma, go on my cross trainer several times per week and have ice skating lessons I feel it was unlikely that I was deficient or heading for pernicious anaemia.  (I did not listen to this advice & later had a blood test which revealed that my B12 status was fine and my folic acid was too high!)  


I was also advised to double my dose of omega 3 supplements because I was not eating any fish, but again, given that I was symptom free I didn't understand what the justification for this was supposed to be.


My mission is now to be the person I wish I had known who would have helped me embrace plant-based cuisine and devised a personalised nutritional strategy to help me maintain optimal health whilst staying true to my ethics.