Tag: healthy eating

Can you use kefir for baking? Everything you need to know!

Can you use kefir for baking? Everything you need to know! | H is for HomeKefir is a tremendously versatile ingredient, which means it can be used for a wide variety of different foods. One interesting area of cooking that has seen plenty of kefir usage is baking. The opportunity to enjoy the health benefits of kefir while enjoying your favourite baked goods at the same time is an enticing possibility. If you’re interested in learning about combining this amazing ingredient with baking, here’s everything you need to know. The Live Kefir Company can also give you more details about Kefir.

Gut health    

Improve gastrointestinal health

Replacing milk and other diary components of your favourite baking recipe with kefir will improve your gastrointestinal health. Plenty of studies have shown that kefir can successfully replace dairy boosting the capacity and health of your digestive system. Many people with lactose intolerance have decided to make the switch to this special ingredient when it comes to baking and have noticed fabulous results. Everything from simple breads can now give you an important lift in your digestion thanks to kefir.

Bread basket

Boost nutrient content of bread

Compared to other ingredients used in baking, kefir is incredibly dense in nutrients. Capitalising on the immense number of nutrients found in kefir, you can significantly boost the nutrition of your baked foods. Everything from calcium and vitamins to minerals is found within the ingredient, meaning it can improve your body in a variety of different ways. When you think about how easy it is to replace some ingredients in your baking recipes with kefir, it’s well worth the effort.

Cholesterol

Nick Youngson CC BY-SA 3.0 Alpha Stock Images

Lower your cholesterol levels

Cholesterol is something many people have difficulty controlling, which is worrying considering how detrimental high cholesterol may be for the body. Thankfully, when compared to most other dairy products, kefir has exceptionally low levels of cholesterol. When using kefir as a substitute for many other ingredients used in baking, the end result is bread and cakes that have a much lower level of cholesterol than usual. Making bread and cakes with kefir could have a lasting positive impact on your health.

Detox

Detoxifies vital processes

Key active components of kefir are shown to have a detoxifying effect on certain areas of the body. Detoxifying is incredibly important as unhealthy lifestyles and diets can quickly lead to buildup of unhealthy compounds all throughout the body. Adding kefir to your baking recipes can help you fight the buildup of detrimental chemicals, helping you improve your health. Many of the main components of kefir can go to areas such as the liver to improve the metabolism and removal of harmful particles. Simply eating bread made of this amazing compound is all that is required to start the detoxifying process.

Human skeleton

Improve bone density and strength

Osteoporosis and other bone issues may severely impede your ability to participate in certain activities. In order to prevent bone problems, eating a diet full of nutrients that specifically build bone density and strength is essential. Kefir is full of nutrients that help bolster bone health. Studies in recent years have compared the bone health of individuals that used kefir over other milk products, showing that those that used kefir had a much better outlook. Instead of drinking kefir for bone improvement, you can simply add it to your baking activities for the same results.

Yellow catkins

Combats asthma and allergies

An interesting effect of kefir is how it can ease bodily responses to allergies and asthma. Certain studies have showcased the possibility that kefir can reduce the severity of symptoms caused by allergic and asthmatic reactions. Some people with asthma have found that incorporating kefir into their diet has greatly reduced the rate at which they experience symptoms. If you suffer from issues such as seasonal allergies, you may find that the ingredient may work wonders for your issues. Once again, substituting kefir for the dairy ingredients used in your baking recipes may be the perfect way for you to supplement kefir into your diet.

No milk products sign

Reduces severity of lactose intolerance

Many people that are lactose intolerant have no issues consuming kefir. Lots of scientists and medical professionals theorise that the good gut bacteria found in kefir is the main reason why it doesn’t cause a bad reaction in the lactose intolerant. If you or somebody in your household suffers from a lactose intolerance, it might be a good idea to use kefir in your baking recipes from now on. Using kefir, anyone that may experience issues with lactose will have no problem enjoying all the baked foods you may produce.

Skin with heart in cream

Glowing and radiant skin

Reducing the severity of eczema and other skin issues is entirely possible through supplementing kefir. Many have found that the potent enzymes found within kefir help with how the body maintains and manages skin conditions. Some people that have started to drink kefir, or use it in their cooking, have noticed their skin issues such as eczema reduce in severity. If you’re currently suffering from skin conditions, it’s a good idea to start using kefir in all of your baking endeavours.

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Cakes & Bakes: Healthy nutty granola

Bowl of home-made healthy nutty granola

I have a guilty pleasure; almost every, single night I have a small bowl of granola! I go through so much of the stuff that I thought I should try making my own healthy nutty granola.

Small glass bowls of coconut oil and honey

Another reason that I wanted to prepare my own is that I know exactly what would be going into it. In general, shop-bought granola is full of sugar, palm oil and all sorts of additives and preservatives. It’s probably cheaper to make my own, as well; I usually have all the necessary ingredients in the cupboard anyway.

Sprinkling dessicated coconut on tray of granola

Using a base of oats, you can add any combo of nuts, seeds and/or dried fruit. For my first attempt, I used chopped cashews, chopped almonds, hemp seeds, chia seeds, poppy seeds and cacao nibs.

Healthy nutty granola in a large glass jar

Likewise, other great additions would be dried fruit such as raisins, sultanas, cranberries, goji berries, roughly chopped apricots, figs, mango and/or apple rings.

Bowl of healthy nutty granola and soya milk

For sweetness, I used honey and dessicated coconut; you could substitute maple syrup for the former to make it a vegan option. The coconut oil is added to help it clump together to form tasty clusters.

Click here to save my recipe to Pinterest

Home-made healthy nutty granola recipe | H is for Home #granola #cereal #breakfast #breakfastcereal #recipe #healthy #healthyeating
Healthy nutty granola
Cook Time
30 min
Cook Time
30 min
Ingredients
  1. 250g oats
  2. 75g chopped cashews
  3. 50g chopped almonds
  4. 25g hemp seeds
  5. 25g chia seeds
  6. 25g poppy seeds
  7. 25g cacao nibs
  8. ½tsp ground cinnamon
  9. 150g honey
  10. 75g coconut oil
  11. 25g dessicated coconutHome-made healthy nutty granola ingredients
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Instructions
  1. Preheat the oven to 150ºC/300ºF/Gas mark 2
  2. Combine all the dry ingredients except for the dessicated coconut
  3. Warm/melt the honey and coconut oil (a couple of 10-second bursts in the microwave should do it) and stir together
  4. Pour the honey/coconut oil liquid over the dry mixture and combine
  5. Lay the mixture out evenly on to a large baking sheet or two smaller ones
  6. Cook for 20 minutes, mixing and tossing after 10 minutes to ensure even browning
  7. Sprinkle over the dessicated coconut and cook for a further 10 minutes
  8. Remove from the oven and allow to cool on the baking sheet(s). If you like a chunky granola, press the mixture down using the back of a serving spoon - break it up after it has completely cooled
  9. Once completely cool, decant the granola into an airtight, lidded container
Vegan option
  1. Swap the honey for maple syrup
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Costco now stocks Vegan Protein from Weider

Vegan Protein from Weider available at Costco

I have been a strict vegetarian since 1988 – ever since I left home and began cooking my own meals. During the 90s, for about a decade, I went a step further and became vegan. Even though I used to be a trained chef, and I know a fair bit about nutrition, one of the challenges I encountered following a vegan diet was getting enough protein. In general, animal products such as meat and eggs contain far higher concentrations of protein than vegetable sources.

Shopping basket of fresh fruit and vegetables

Being vegan means that extra care needs to be taken to ensure you achieve and maintain a balanced diet. Protein deficiency can cause serious health problems. Symptoms include muscle wastage, hair loss, flaky skin, brittle nails, decreased immunity and poor concentration, to name just a few.

Vegan Protein from Weider available at Costco

In the past few years, it has become much easier with vegans being better catered to in supermarkets, cafés and restaurants. There is a greater choice of ingredients and ready-made meals. A great example of this is the range of Vegan Protein from Weider which you can purchase at a select number of Costco stores across the UK. Namely, Glasgow, Leeds, Milton Keynes, Coventry and Farnborough.

Rows of vegan muffins

Made from a blend of organic brown rice and peas, Weider Vegan Protein is a high quality, lactose free and gluten free vegan protein product. It is also low in fat, low in sugar and cholesterol free. It is available in half a dozen different flavours; Brownie Chocolate, Vanilla, Iced Cappuccino, Piña Colada, Green Apple and Berry Mix. You can use it to make nutritious shakes, smoothies or frappé. Add a few scoops to your cooking & baking in things like protein bars, pancakes and waffles or delicious cakes, muffins, brownies and flapjacks.

Whether you’re a vegan for health, ethical or religious reasons, Weider Vegan is an excellent source of essential protein.

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4 Ways to stay motivated while losing weight

4 Ways to stay motivated while losing weight | H is for Home

For many people, losing weight is a huge struggle. The sad truth is 80% of people who lose weight following different diets can gain it all back and more. This could lead to a lot of health problems as we grow older.

Knowing full well that you have to lose weight is not enough. You have to establish a schedule or routine and really commit to it. When you decide to break a bad habit, you’re essentially changing your behaviour. There’ll be times when you feel inconvenienced by preparing healthy meals or tired from exercising and you start to relapse. Motivation comes and goes and it’s easy to fall back into bad habits. Here are four ways to stay motivated whilst losing weight.

Food diary

  1. Create a healthy meal plan

One of the reasons for gaining weight is unhealthy eating habits; consuming fast food every day, drinking fizzy drinks and fruit juices that are high in sugar and eating crisps, cakes, chocolates and the like in the middle of the night. So, it should come as no surprise that eating healthily will help you lose weight. It does not, however, mean that you should give up all of them. If you think that you don’t know enough about nutrition, a great way to start is by using a meal subscription service like Nutrisystem. A great article by Debra Moorhead provides a detailed review of different Nutrisystem plans and how they can benefit your nutrition. The key is having a healthy and balanced diet. Start by writing down all the food that you consume currently. Identify those that are unhealthy and only makes you gain weight then, search for alternatives.

Bathroom scales and measuring tape

  1. Track your weight loss journey

You’ve probably heard this before, but losing weight doesn’t happen overnight. You don’t get 20 pounds lighter from working out for hours a day and neither should you do that. While experts have different recommendations when it comes to the amount of weight you should lose in a week, they all agree that slow and steady weight loss is the most sustainable for the long-term. You can track your weight loss journey by starting to step onto the dreaded scales so you know your starting point. Create milestones and celebrate your successes. The idea is to keep you focused on the goal and see exactly how you’ve progressed over time. Don’t forget that losing weight shouldn’t come at the expense of failing to meet your nutrient needs.

Friends fist pumping

  1. Have a support system

An environment full of pessimistic people is bad news when you want to start losing weight. Losing weight is a personal commitment, therefore, you need to surround yourself with people whom you can talk positively about the journey. One of the reasons for binging and weight gain is depression. To have a positive weight loss experience, you must resolve any underlying psychological stress that you might have. Cut ties with people who bring you down and spend more time with family and friends who’ll support you no matter what, encourage you and even join you in your quest.

Walking a dog in a park

  1. Keep yourself busy

When you’re sitting and fantasising about losing weight, guess what? You’re not actually losing weight. Do you sometimes feel hungry even when if you’re not doing anything and have already eaten? This is because, in a relaxed state, your mind wanders and you’re more in tune with what’s happening to your body. You actually feel more tired, sleepy and hungry when you’re not moving around. So, why not visit an art gallery, walk around the park, go window shopping, take a yoga class, walk a dog, do whatever? You’ll be surprised at how being active can help improve your health and overall well-being.

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