grains

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NUTRIENT BOOSTERS: NUTS AND SEEDS

 

NUTRIENT BOOSTERS: NUTS AND SEEDS

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We all know how beneficial fruits and vegetables are for a healthy body. However, they are not the only natural nutrient boosters out there. Seeds and grains are equally important for a healthy and balanced diet. Adding a few chia seeds or sunflower seeds to a smoothie or a granola can make a huge difference on the boost your body will get. I was never a fan of seeds or grains; not because I didn’t like them but because I never really put any thought to them. They were some sort of decorations to a food and not an actual food themselves. However, once I made up my mind to follow a healthier lifestyle, I did some research on how to improve my diet instead of completely changing it and I found out how wrong I was about poor seeds and nuts. They are anything but insignificant! Let’s take a better look at them shall we?

  • Chia seeds

Those little seeds that seem to be trending everywhere lately are actually extremely beneficial! They are a source of omega-3 fatty acids that protect the skin of sun damage and reduce inflammation. They also have protein which is important for healthy hair and nails and are full with fiber that can reduce bloating. They don’t have any taste really and you can add them to smoothies and juices or even create your won chia pudding. Once you mix them with liquid, they puff up and turn into a gelatin mixture that also keeps you full for longer. Perfect for breakfast or even for a quick snack!

  • Oats

Oh those misunderstood oats; I used to absolutely hate them. I couldn’t understand what was tasty and cool about them and why people ate them for breakfast. Then I started to use them in my Homemade Granola (see post) recipe and I fell in love with them. Now, having porridge for breakfast is my absolute favorite. Oats are rich in fibers which keeps the body full and energetic. They are low in fat and cholesterol and high in manganese, which is important for strong hair and nails. They have selenium which is an anti-aging factor and improves skin’s elasticity. They also balance sugar levels and can ease anxiety. They can help balance the mood, all thanks to vitamin B. You can toss them in a blender and make a nice smoothie or make your own granola, porridge and oatmeal. In general they are the ideal breakfast but you can also use them in cooking to coat meat and fish before baking. If you are gluten intolerant don’t forget to get gluten-free oats!!

  • Flaxseed

Flaxseed is a miracle booster! Flaxseed belongs in a category of seeds called, linseeds which are packed with vitamin B, magnesium and omega-3 fatty acids. These are anti-inflammatory and help with the fat burning (fat is a sort of inflammation). I love use a tsp or two in my morning smoothie! Also rich in fiber they help with digestion and all sorts of stomach aches that come from indigestion. I have gastric reflex syndrome and I find it quite helpful when I add it to my smoothies.  You can add flaxseed anywhere; from smoothies to yogurt, granola and muesli. Just make sure to get the ground form as the proper seed ones are not digested and absorbed from the body.

  • Nuts (almonds and Brazilian nuts)

Nuts are a whole category of their own. They are packed with protein, vitamin E and B and fats which is why we should be careful of the quantities we use. A handful is more than enough. They are perfect for cakes, muesli, granola, porridge and as a snack on their own. If you have sudden cravings it’s a good idea to carry some with you so you can have a healthy yet filling snack. Out of all the nuts, my favorite ones are almonds and Brazilian nuts. Almonds are rich in vitamin B and magnesium which helps with the mood changes and stress, calcium which aids with sleep and relaxation and vitamin E which boosts immunity. You can use them as toppings in salads, muesli and yogurt. Also don’t forget almond milk and butter which are perfect substitutes to the animal based ones. Brazilian nuts, are rich in magnesium and vitamin B like almonds, but also contain selenium which helps with anxiety and has anti-aging properties, and zinc which helps with the hormone levels. You can also use them in salads and as toppings from breakfast to desserts. It’s better to buy your nuts raw and not roasted and soak them overnight before you intend to snack on them so they are easily digestible.

  • Pumpkin and sesame seeds

Those two different seeds are the latest addition to my pantry. I love using them in my homemade granola as well as in baking. Pumpkin seeds are the best source of zinc, which has anti-inflammatory properties and also promotes stronger hair and nails. They are also a great source for amino acids that help with anxiety and stress. They can help you wind down after a stressful day. Of course they have omega-3 fatty acids, vitamin B and A, and loads of other goodies. Sesame seeds are very rich in calcium and magnesium both of which help with anxiety and stress. They have vitamin B1 and vitamin B6 that help promote a healthier nervous system and cal also relief the symptoms of PMS. You can add them everywhere; from Asian style dishes and humus to cookies, bread and bagels.

Although this post may seem long and full with terms, the bottom line is that you don’t have to base upon fruits and veggies for a healthy body and mind. You can also add nuts and seeds to your diet and you will get many benefits. They are great for strong hair, nails and younger skin, but also for a more relaxed and stress-free mind. They way I look at it, it’s a “Kill two birds with one stone” kind of thing. Which are your favorite recipes (smoothies, salads, anything!) with seeds and nuts? Comment down bellow or even share them on Instagram with the hashtag #mynuttyboost. I will go through your pictures and give them thumbs up! Don’t forget to pop over to my Twitter (@Vickyinlalaland) and Instagram (@blueberrylover) and say hello!

 

Till next time take care dolls 😉 xxx

Vicky

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My healthy homemade granola recipe

MY HEALTHY HOMEMADE GRANOLA

 

granola

One of my favorite things to have in the morning is a bowl of granola with some coconut or soy milk and some freshly cut fruits. It’s delicious and so good for you, packed with nutritious and healthy ingredients. The original recipe is from  The Skinnytaste Cookbook by Gina Homolka, which is one of my favorite cookbooks, as it has many recipes full of flavor but with low calories.  However, I changed it a little bit and adjusted it to my one taste.

This recipe is very easy to make and will take barely 30 minutes in total. The ingredients are quite simple and available in supermarkets, organic food stores and the internet. It has a few basic steps and the quantities mentioned can produce a good batch that it lasts about a month for me as I don’t like to have the same thing for breakfast everyday. So let’s get on with the recipe:

Ingredients

¼ cup quinoa

¼ cup shredded coconut

1 ½ cups rolled oats

¼ cup flaxseeds

¼ cup chia seeds

¼ cup sunflower seeds

¼ cup chopped brazilian nuts

¼ cup dried blueberries

¼ cup dried cranberries

2 tbsp honey

1 tsp agave syrup

1 tsp vanilla extract

1-2 tsp ground cinnamon

A pinch of salt

 

GRANOLA5

 

Preparation

  1. Rinse the quinoa under cold water in a fine sieve and then pat it dry with a towel. Place a baking sheet in a tray and place the quinoa, shredded coconut and oats, all spread. Toast in a preheated oven, stirring once, for about 10 minutes. Oven temperature 325 F or 163 C.
  2. In the meantime place the seeds of your choice, the dried fruits and the nuts in a large bowl and stir them together. Once the oat mixture is toasted, add it in the bowl and stir. Leave the oven on.
  3. Pour the agave syrup, the cinnamon, salt, vanilla and honey in the bowl and give a good stir until everything is sticky enough and the ingredients are thoroughly mixed.
  4. Spread the bowl mixture in the same tray and put it back in the oven. Toast for 10-14 minutes, stirring once.
  5. Once the mixture is golden brown, remove and let it cool completely before transferring it in an airtight jar. If it hasn’t cool off completely it might stick in the jar and then it will be hard to remove it. (speaking from experience!)

Simple as ABC, this recipe is just delicious! There are basically 3 groups of ingredients: the basic ones (oats, coconut and quinoa), the secondary (seeds, dried fruits and nuts) and the spice/flavor enhancing ones (vanilla, agave syrup, honey, salt and cinammon). It’s so easy to remember them all and you can switch the quantities and the ingredients as you please.

Granola  is a great way to introduce grains in your diet, which is important to anyone who wants to follow a healthier lifestyle and healthier way of eating. The great part of making your own granola is that you can have fun and improvise by adding whatever ingredients you like and you feel are closer to your own taste. No matter what you choose to add, this granola will be lower in calories than any store-bought as the author claims and that is a winner for me. If you happen to give it a go, I would love to see pictures of it on Instagram with the hashtag #myhealthygranola. Don’t forget to follow me on Bloglovin @crazyandfashionable. Comment down below and let me know what you think!

Till next time take care dolls 😉 xxx

Vicky