Tag Archives: Healthy Eating

Tuesday Topics…Added Sugar …

Good morning and welcome to this Tuesday post on Sugar…Why Sugar?

I am currently reading Salt, Sugar and Fat so for the next weeks I will be discussing what I have learnt and also what has shocked she who thought nothing could shock her at her age…

Manufacturers I just love to hate I knew they are sneaky people and love to fool us…I just didn’t know what depths they sunk to…

The scientists and yes it is a science every single product sold has an exact science attached to its list of ingredients…Children as young as 3 take part in this research(something) however much I was promised I would never allow my children to take part.

They are not questioned as children seem to know what answers we want them to give so they are sat in a nicely decorated room with their favourite toy and fed little cups of whatever is being tested all of which are made to an exact recipe and all slightly different and the child eats them and is asked to share their favourite with their toy…Clever stuff…You can imagine at the end this how much sugar the child has been fed…

Personally, I find this questionable it offends me that children so young are fed this amount of sugar…

Food manufacturers and scientists are all looking for that perfect “mouthfeel” that’s their name for the product in question…They all look for that as it tempts us to eat more…every cake, biscuit, pizza, ready meal, jello is made to an exact scientific recipe which has been proven to give the perfect mouthfeel…Our bliss point is also scientifically calculated again for the simple reason that if a product reached our bliss point we keep on eating…

So when you beat yourself up for not having the will power to stop...DON’T…It is not your fault it is the fault of the manufacturers, scientists and government who know what goes on and allow it to happen.

It is all in the science…every single processed food product we buy is carefully crafted to give us the perfect mouthfeel and bliss point…

Sugar comes in many guises… DO NOT think it is sugarless because those sneaky manufacturers have used another word like simple carbohydrates, honey, rice syrup, organic dehydrated cane juice, agave nectar, barley malt syrup, corn sweetener, fructose, invert sugar, high fructose corn syrup and it goes on… PLEASE check those labels carefully.

Better still where possible make your own as it is increasingly obvious that we cannot trust anything processed to be as good for us…

What did please me though was the Canadian Governments stance and they warn that you should be aware of clever marketing? It covers in-depth how clever marketing can tempt you…I am sure the food manufacturers probably don’t like this new version…Well about time we stood up to them and their marketing ploys and prove we aren’t all stupid and easily swayed… It also has recipes it is a great new move by the Canadian Government lets hope we can put pressure on our governments to follow …If they are then please let us all know what they do to help improve your health and wellness as a nation.

https://food-guide.canada.ca/en/?fbclid=IwAR36hG-mLfHhLvDrOenOrEvDsI_cFVueANKUC9k1CDWw5zvlk1Vi3hLLqZw

It is knowing what you can substitute for those high in sugar foods… It means making an informed decision about the food YOU eat and feed YOUR family.

Personally, I think schools should be adopting the old tried and tested Home economics classes where children, once they were taught the basics, were taught to make and prepare bread, biscuits, to prepare and cook meat and fish, make desserts and importantly make a shopping list and go shopping within a budget…

I am not saying to never eat processed foods I am saying...Moderation…it is the only way for us to get a healthy immune system and not have a compromised immune system because of the processed foods we eat…

A healthy immune system doesn’t mean eating foods that taste like cardboard and it doesn’t mean never ever letting that piece of cake or chocolate ever past your lips again it means learning what food you need to be healthy and knowing that you can have the occasional treat

It is about moderation, about enjoying those 2 squares of chocolate even more than when you demolished a whole bar and then you feel guilty about eating it, so almost certainly you then starved yourself or ate those cardboard things called rice cakes for two days…I mean how tasteless are they???

But is that good for you?… Certainly not…

SUGAR…..Do we need it?

lump-sugar-549096_1920

Yes…Your body does need carbohydrates, which are broken down into sugar in your body. This sugar is essential for your body to create energy to survive. However, it is not necessary to include sugary foods or added sugars in the diet in order for your body to make energy.

If we know our sugars and know how much we should be consuming in a day then that is the first step.

UK NHS guidelines:

  • Adults should have no more than 30 gm of free sugars a day, (roughly equivalent to seven sugar cubes).
  • Children aged 7 to 10 should have no more than 24 gm of free sugars a day (six sugar cubes).
  • Children aged 4 to 6 should have no more than 19 gm of free sugars a day (five sugar cubes).
  • There is no guideline limit for children under the age of 4, but it’s recommended they avoid sugar-sweetened drinks and food with sugar added to it.

Free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on.

It is not referring to the sugars which are naturally occurring in foods although some foods do have a naturally occurring high amount of sugar so it is knowing which food you can eat almost as you like although that word which I love does creep in here…Moderation!

But… eating a sensible amount as many foods with naturally occurring sugar are also packed with lots of fibre, vitamins and minerals.

Therefore it makes sense to know your foods…Know which ones are high in sugar and which ones are lower in sugars…It means reading the ingredients on the packet and if sugar is in the first three ingredients then put it back!

You can still eat great food, tasty food so don’t think you are going to be deprived …You won’t…

I am now going to give you a little list of foods which are high in sugar and foods which are lower and also some suggestions as to an alternative…A healthier alternative.

Foods High in Sugars.

Cereal, Cereal Bars, Ketchup, Sauces, Flavoured teas, Fruit Juices, Soda’s, Flavoured yoghurt, Dried fruits… I think by now you should have got the gist… These are all processed foods…

Now just looking at that list what small adjustments can you make or do you make already??

Porridge Oats.

I love porridge oats..although I haven’t eaten it in a while but with some home-made fruit compote or just fresh fruit a lovely breakfast which will keep you going until lunchtime.

Muesli

Honestly not for me..maybe if I made it…No ..I have never been a fan but I know many people who just love it! ( At least) I am honest…haha

Shredded Wheat

Now, who can eat two shredded wheat???

Bran flakes

These I do like with a sliced banana…very nice.

Cereal bars…again why would you? But no accounting for taste and many of my friends and family love them…Check the labels or make your own…I did!

I know many people eat them as a snack, when exercising etc ( they fit in your handbag ) and can be eaten on the go… so I thought I would make some using my favourite ingredients and then maybe I would get to like them and of course, they wouldn’t be like these shop brought ones full of sugars with that boring bland taste…

Carol’s Snack Bars:

  • 2 cups of oats
  • 1/2 cup nut butter
  • 1/4 cup honey, proper maple syrup or agave
  • 1 1/2 tbsp Coconut Oil
  • 1/4 tsp salt
  • 1 tsp vanilla essence
  • 1 egg white
  • 1/3 cup of dried fruit chopped I used Apricots
  • 1/2 cup unsalted roasted nuts I used walnuts.
  • 1/2 cup coconut ( optional)

Let’s bake some snack bars…

With the oven on 350 degrees put the oats on a baking tray and cook for about 12 mins or until they are lightly browned( not burnt like my first batch) Remove from the oven and leave to cool down.

In a small pan add the nut butter, honey and coconut oil and warm gently add salt and vanilla essence and whisk until smooth, add the egg white and whisk again.

To the cooled oats add the nuts and fruit stir to combine then mix in your butter mixture, stir well until the oats are coated.

Line an 8-inch baking tin with parchment paper.

Pour in the mixture pressing down well so the mix is packed tightly or the bars will crumble when you cut the bars using the snack bars into pieces.

Bake on 350 degrees until the mixture is lightly browned around the edges about 20 mins depending on your oven.

Cool the pan on a wire rack for about 15 mins then lift the mixture out using the parchment paper.

Cool completely and cut into squares or oblongs.

Oats-apricots-walnuts-coconut

It is as I have always said it is about eating the food …You like!

Ketchup…Homemade ketchup is far better and also less sugar.

If anyone has a good tried and tested tomato sauce recipe please share as many recipes are either too vinegary or sweet…

Sauces… Sauces come in jars and packets and almost certainly are packed full of preservatives, salt and sugar…What can I say I have always made my own gravy and sauces…

 We have six children and with me and hubby that was 8 to feed that was without the kid’s friends …etc, etc..To buy packets and jars I would have needed a trolley just for packets and jars work out the cost of that for a month… No brainer I made my own … It is amazing what spurs you on to do that…Isn’t it???

Fruit Juice…

Again with all my lot …I learnt to buy fruit in season, make juice and top it up with sparkling water…I will also add that was a treat… Water was the drink of choice …Pure and simple…WATER!

glass water apple tape measure

Sodas…

I was a mean mum… Soda’s were a treat at Christmas…

Now I know just how much sugar is in them… 39.2 grams of sugar per serving, which is almost 10 teaspoons of sugar… I don’t feel mean at all…

Flavoured yoghurt.

A quick tip: Natural or plain full-fat yoghurt will contain about 4.7g of sugar per 100 gm, but this is lactose, not fructose. Lactose is a naturally occurring sugar in dairy and doesn’t affect the body in the same way that fructose does.

Some fruit flavoured yoghurt has as much as the equivalent of 7 tsp of sugar…

From where I am standing you would only need a can of soda pop or yoghurt and you would be over your recommended daily guidelines.

Buy natural or Greek yoghurt or make your own …I think Yoghurt needs to be a separate post…Yoghurt what is in it really? and how to make your own xx

Fresh Fruit…Who doesn’t love fresh fruit there is so much choice and it is a good choice but fruit also has sugar and although it has naturally occurring sugars some are better than others.

Dried fried has a higher concentration of sugar but eaten in moderation it is also high in fibre and vitamins so when choosing also look at that…

Which fresh fruits have the highest amount of sugar??

Grapes, lychee, Figs, Mango, Cherries which are all fruits I love but I still eat them just apply some common sense and although I love figs they are high in sugar I couldn’t or wouldn’t eat that many anyway… They also have a laxative effect.

A few of each…I could just dive in now.

Olives( Yes) it is a fruit, avocado, rhubarb, cranberries, strawberries, raspberries, kiwi are all fruits which are lower in sugar and all fruits which I absolutely love…

olives queen olives

Well, that’s my not so little spiel over…I am happy that you joined me today I do hope you have enjoyed it  I am looking forward to your comments.Carol xxxx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Connect to Carol

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great week xx

Exotic Spicy Thai Food…Ant Egg Salad…Koi Khai Mod Dang

It is National Egg Month which means today we will talk eggs…Spicy Ant Egg Salad…something the Mexican call caviar on land…Many of you may not have heard or tried it…some of you may have tried it or decided it wasn’t for you…The opinion is certainly divided…

It can also be quite a dangerous collecting the eggs…if you are in Thailand and see anyone hopping about and brushing themselves down quite frantically under a tree…They are collecting Ants Eggs…..A dangerous game and why they are by Thai standards a delicacy and quite expensive to buy.

Ant Egg Salad…Koi Khai Mod Dang ก้อยไข่มดแดง 

Ingredients:

  • 3 tbsp Ant Eggs.
  • 1 tbsp Fish sauce
  • 1 tbsp Roasted rice
  • 1/2-1 tsp chilli flakes.
  • 2 Spring onion finely sliced.
  • Handful chopped coriander
  • 7-10 Mint leaves
  • 2 tsp. Ground pepper
  • 1/2 tbsp. Lime juice
  • 3 shallots finely sliced.

Stir all ingredients together gently. Add the seasoning. Serve with fresh vegetables.

ant egg salad

Enjoy!

If you get over any initial reticence to try it most people like it….really….I do.

Well, I will be honest. with you…I shut my eyes the first time I tried it…How THAT helps I don’t know…haha

I love eggs …any which way as long as I know they are free-range and allowed to roam and forage what they will …but some people, unfortunately, are allergic to eggs or have a reaction in which case to make some recipes an egg substitute is required.

eggs

 

Applesauce

Applesauce is a purée made from cooked apples.

It’s often sweetened or flavoured with other spices like nutmeg and cinnamon.

Using one-fourth cup (about 65 grams) of applesauce can replace one egg in most recipes.

It’s best to use unsweetened applesauce. If you’re using a sweetened variety, you should reduce the amount of sugar or sweetener in the recipe itself.

Mashed banana is another popular replacement for eggs.

The only downside to baking with bananas is that your finished product may have a mild banana flavour.

Other puréed fruits like pumpkin and avocado work too and may not affect the flavour as much.

Whichever fruit you choose to use, you can replace each egg with one-fourth cup (65 grams) of purée.

Baked goods made with puréed fruits may not brown as deeply, but they will be very dense and moist.

This substitution works best in cakes, muffins, brownies and quick bread.

Flaxseeds and chia seeds are both tiny seeds that are highly nutritious.

They are high in omega-3 fatty acids, fibre and other unique plant compounds

You can grind the seeds yourself at home or buy ready-made seed meal from the store.

To replace one egg, whisk together 1 tablespoon (7 grams) of ground chia or flaxseeds with 3 tablespoons (45 grams) of water until fully absorbed and thickened.

Doing so may cause baked goods to become heavy and dense. Also, it may result in a nuttier flavour, so it works best in products like pancakes, waffles, muffins, bread and cookies.

Silken Tofu

Tofu is condensed soy milk that has been processed and pressed into solid blocks.

The texture of tofu varies based on its water content. The more water that is pressed out, the firmer the tofu gets.

Silken tofu has high water content and is, therefore, softer in consistency.

To replace one egg, substitute one-fourth cup (about 60 grams) of puréed, silken tofu.

Silken tofu is relatively flavourless, but it can make baked goods dense and heavy, so it’s best used in brownies, cookies, quick bread and cakes.

Mixing 1 teaspoon (7 grams) of baking soda with 1 tablespoon (15 grams) of vinegar can replace one egg in most recipes.

Apple cider vinegar or white distilled vinegar is the most popular choices.

When mixed together, vinegar and baking soda start a chemical reaction that produces carbon dioxide and water, which makes baked goods light and airy.

This substitution works best for cakes, cupcakes and quick bread.

Aquafaba is the liquid leftover from cooking beans or legumesIt’s the same liquid that is found in canned chickpeas or beans.

The liquid has a very similar consistency to that of raw egg whites, making it an excellent substitution for many recipes.

You can use 3 tablespoons (45 grams) of aquafaba to replace one egg.

Aquafaba works especially well in recipes that call for just egg whites, such as meringues, marshmallows, macaroons or nougat.

6 substitutes for eggs in your recipes…

About Carol Taylor: 

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Thank you once again for reading this post I hope you all are having a good week so far… stay safe and wash those hands xx

 

 

Smorgasbord Health Column – Food Therapy – 12,000 years of history that we know about and avoiding the wind factor by Sally Cronin

Beans, Beans are good for your heart, The more you eat the more you ****…Not if you listen to Sally’s advice…#recommended read lots of good health advice, how to cook beans and some recipes as Sally has very kindly linked back to one of my posts…Thank you, Sally 🙂 xx

Smorgasbord Blog Magazine

As a follow on from the recent series on theWeekly Grocery Shopping List of foods that contain the nutrients the body needsthat contain the nutrients the body needs I am going to repeat my series from 2017 on the health benefits of some of our most common foods.

Food therapy is a broad term for the benefits to the body of a healthy, varied and nutritional diet of fresh foods.

Most of us walk through the fresh produce departments of our supermarkets without really paying much attention to the individual fruits and vegetables. This is a great pity because the vast majority of these foods have been cultivated for thousands of years, not only for their nutritional value but also for their medicinal properties. If you eat a healthy diet you are effectively practicing preventative medicine. A robust immune system, not only attacks external opportunistic pathogens, but also…

View original post 1,179 more words

Smorgasbord Health Column – Food Therapy – The pungent defenders Onions and Garlic by Sally Cronin

Sally certainly knows her onions…Lots of great info on the benefits of eating your onions and garlic and recipes to make your mouth water and your body healthy…Enjoy!

Smorgasbord Blog Magazine

As a follow on from the recent series on the Weekly Grocery Shopping List of foods that contain the nutrients the body needs I am going to repeat my series from 2017 on the health benefits of some of our most common foods.

Food therapy is a broad term for the benefits to the body of a healthy, varied and nutritional diet of fresh foods.

Most of us walk through the fresh produce departments of our supermarkets without really paying much attention to the individual fruits and vegetables. This is a great pity because the vast majority of these foods have been cultivated for thousands of years, not only for their nutritional value but also for their medicinal properties. If you eat a healthy diet you are effectively practicing preventative medicine. A robust immune system, not only attacks external opportunistic pathogens, but also works to  prevent rogue cells in the…

View original post 1,226 more words

Smorgasbord Health Column – Weekly Grocery Shopping List by Nutrient – Part Six – Essential Fatty Acids by Sally Cronin

Part Six of grocery shopping by nutrient…#highly recommended

Smorgasbord Blog Magazine

Last week I posted  Part Five of this alternative shopping list by nutrient, as well as types of vitamins, water or fat soluble, and a basic list of essential nutrients the body needs to be healthy. At the end of the the posts, I will collate the foods into nutritional groups so that you can print off and refer to when doing your weekly shop.

I believe in eating, and eating all food groups, just moderating the amount that you eat based on your requirements. Your body knows how to process fresh food, raw and cooked from scratch. It is not designed to extract nutrients from manufactured foods which includes the majority that come in a packet, jar or can.

With that in mind here is part six of a shopping list that your body might write if it was capable. It does try to tell you that it is…

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