Grain Free Cracker Recipe

It can be difficult to find crackers that are high in fibre and protein while low in sodium, but this recipe has the perfect balance of goodness! These crackers are grain free as they do not contain any flour and are also vegan with no milk or eggs, therefore they are a perfect gluten free, diary free and vegan alternative.   High in protein and essential fatty acids from the addition of linseed, almonds, sunflower, chia and sesame seeds, these crackers make a perfect healthy snack either eaten alone or with some home made hummus or avocado dip.

Ingredients

1 tbsp Chia seeds

60g Water

140g Almonds

15g Linseed – flax seed

30g Sunflower seeds

¼ tsp Himalayan sea salt

½ tsp Garlic powder

¼ or ½ tsp Chilli flakes

2 tbl Sesame seeds

Directions

Mix chia seeds with water in a bowl and allow to stand for approximately one hour. Preheat oven to 170°c and line a baking tray with non–stick baking paper.

Place almonds, linseed, sunflower seed, Himalayan sea salt, garlic powder, and chilli flakes into a food processor and process on high until small crumbs form. Add soaked chia seeds, which will now have a gel like consistency, and process on high until a dough forms, scrapping the sides if needed.

Using a spatula scrape the dough onto a sheet of non-stick baking paper, and place an additional sheet on top to prevent the rolling pin from sticking. Roll the dough to 2-3mm thickness. Remove the top sheet of baking paper and sprinkle dough with sesame seeds, gently pressing the seeds into the dough to ensure they stick. Using a bread knife or pizza cutter gently score the dough into cracker shapes approximately 4-5cm in length and spread apart to ensure the crackers are cooked evenly.

Bake in preheated oven for 15 minutes or until golden brown.  Remove from oven and place on a cooling rack and allow to cool completely before serving.

Moroccan Zucchini & Chick Pea Salad

This Moroccan inspired salad is hearty and satisfying. A fantastic side to any meal or even eaten alone, this recipe is sure to become one of your favourites!

Zucchini's are certainly the highlight of this dish, offering a hearty and wholesome texture. Zucchini's are often used as a meat alternative that delivers protein, folate, potassium, phosphorus, magnesium, vitamin C, plus many more! The addition of chick peas to the following dish ensures satiety, while alike other legumes and pulses acts to assist cardiovascular and digestive health.

Serves 4 - 6

Preparation & cook time  ~ 20 minutes

Ingredients

2 zucchini's
2 - 3 tbls extra virgin olive oil
400g can chickpeas, drained and rinsed
Bunch fresh coriander, roughly chopped
1 red onion, finely chopped

1tsp paprika

1tsp ground cumin

1tsp organic local honey

Juice of 1 fresh lemon

4 tbls extra virgin olive oil

Method

1. Slice each zucchini length ways into thick slices, and arrange over a grill pan on medium heat. Lightly brush either side of the zucchinis slices with extra virgin olive oil, and sprinkle with a pinch of pink himalayan sea salt and freshly cracked black pepper. Cook until tender for around 8-10 minutes. When cooked, remove from the grill pan and cut each slice into quarters.

2. Place grilled zucchini quarters and can of drained and rinsed chickpeas into a bowl. Add fresh coriander and red onion.

3. To make the dressing add paprika, cumin, honey, lemon juice and extra virgin olive oil into a clean jar, place on the lid and shake well. Once combined, pour over zucchini and chickpea mix, and toss to combine. Serve and enjoy

Pineapple the SUPERFOOD

So what makes pineapple so special? Well to start with it’s high in a bromelain, a proteolytic enzyme (any enzyme that catalyses the splitting of proteins into smaller peptide fractions and amino acids) that is a COX – 2 (enzyme that causes inflammation and pain and fever) Inhibitor and bradykinin (A compound that causes contraction of smooth muscle and dilation of blood vessels.) inhibitor and a that helps reduce inflammation. It also reduces the levels of decreasing levels of other inflammatory markers & induction of pro-inflammatory mediators.

Pineapple is also high in vitamin C, A, B-complex, manganese & potassium, as well as anti-oxidants & flavonoids. But what does that all really mean?

How Does Pineapple better our health?

Cold & Flu symptoms: anti-inflammatory properties reduce the severity of the stuffy nose and decongestive properties to clear it & loosen the mucus as well as supressing a cough. Pineapples are also high in vitamin C

Eczema & itchy skin: The anti-inflammatory properties in bromelain have shown to reduce the severity of eczema & itchy skin

Allergies:  Bromelain is natural anti-histamine & also facilitates the absorption of other anti-histamine nutrients such as quercitin (onions, apples, grapes) & pycnogenol (pine bark & citrus fruits). It is mucolytic (breaks mucus down) & is ideal in reducing the inflammatory symptoms of hay fever

Asthma: Bromelain reduces the bronchial inflammation associated with asthma and other respiratory disease

UTI: Preventative measure by promoting discouraging inflammation in the urinary tract

Arthritis/Fibromyalgia/Osteoporosis/Osteoarthritis: With highly inflammatory conditions where NSAID’s are normally consumed, bromelain works on the same pathway reducing inflammation & prompting anti-inflammatory markers. Several studies have commented on the supplementation of bromelain for several months and the effectiveness on reducing pain in various areas in the body. Many have suggested the equal effect of many NSAID's, minus side effects such as nausea and toxicity (Please consult your health care professional before adjusting any medication or supplements)

Hyperthyroidism: anti-inflammatory properties & the aiding in the reducing of mineralization of bone from the manganese found in pineapple

Energy: Contains manganese which is a cofactor for energy production. In order to make a molecule of energy manganese is required, thus the more manganese (along with the other energy cofactors) the more energy you have!

Digestion/ Irritable bowel / coeliac :  because pineapple is highly alkaline food neutralize fluids to ensure that they are not too acidic as well as having protein-digesting properties. It also regulates the secretions in the pancreas to aid in digestion. The anti-inflammatory properties

Low GI:  One of the fruits that is low GI which means a slower release of glucose into your blood, to stabilise blood sugar levels.

Pineapple really is a super food, and there are many more health benefits related to it, and to top it all off tastes great! Fresh pineapple is always better than tinned pineapple due to the sugary syrup & additives it sits in, in order to be preserved.

References

Tochi, B, Wang, Z, Xu, S & Zhang, W 2008, Therapeutic Application of Pineapple Protease (Bromelain): A Review, Pakistan Journal of Nutrition, vol.7, no. 4, pp.513-520.

Yuan, G, Wahlqvist, M, He, G, Yang, M & Li, D 2006, Natural products and anti-inflammatory activity, Asian Pacific Journal of Nutrition, vol. 15, no. 2, pp.143-152.

If you struggle to eat right make it simple for yourself with a Meal Plan Template. Or get a Personailsed Plan to get to your goals faster :) Need more information? Simply send me an email
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Boosting Immunity

Need to boost your immune system with cold and flu season well & truly here? The below foods carry anti-bacterial/fungal/inflammatory properties that all assist in reducing sinus congestion:

• Foods containing Omega-3 fatty acids, such as cold-water fish (Salmon, Sardines, Mackerel, Anchovies), Fish and Linseed oils, Avocado, nuts, seeds and eggs. These essential fatty acids act as a natural anti-inflammatory, reducing sinus swelling and congestion. 

• Garlic, which may boost immunity levels enabling you to more easily fight off a Sinus infection. 

• Foods containing high amounts of Vitamin C, such as Citrus fruits, tomatoes, strawberries, broccoli and blueberries. The Vitamin C reduces inflammation; boost overall immunity levels and acts as a natural anti-histamine. 

• Pineapple, which contains the bromelain enzyme known for its anti-inflammatory and decongestive properties. 

• Apple Cider Vinegar, which is rich in the Potassium that functions to break down mucous production. 

• Water, which should be consumed in large amounts to prevent the mucous membranes from drying out and a consequent congestion taking place

• Foods that eliminate Candida yeast from the gut (which has linked to Sinusitis), such as cold pressed oils (such as Olive oil) and most fresh vegetables.

Foods that should be avoided include:

• Dairy products, which have been associated with the production of phlegm and mucous. These may be replaced Rice products as Soy may also occasionally cause mucous to thicken. 

• Spicy foods, which may trigger acid reflux that can trigger an episode of Sinusitis. 

• Alcohol, which dehydrates the body thus hardens mucous and inflames sinus and nasal membranes. It may also trigger acid reflux that may aggravate the condition. 

• Caffeine, a diuretic that dehydrates the nasal membranes. Coffee should especially be avoided as it is acidic as well and may cause acid reflux from the stomach.

Ideal Supplements:

• Echinacea: In liquid form is a powerful and well absorbed herb to prevent cold & flu symptoms developing but also reduces the severity & duration of illness 

• Juice Plus+: supports several measures of immune function including higher amounts of immune antioxidants and natural killer cells (which attack viruses), as well as reduce severity of symptoms (particularly in the immunocompromised groups such as children and the elderly)

• Probiotics: Majority of our immune system is found in our gut thus boosting your good gut flora will allow you to fight off more illness. Ideally a refrigerated probiotic will have more live bacteria. See the comparasion here: Supplement Review: Probiotics

Email sinead@naednutrition.com.au for more information about boosting your immune system.