New ways of approaching food and cooking
Tiger Nut Milk
If you haven’t already heard about Tiger Nuts, you are in for a treat. Dubbed by Food Futurologist, Dr Morgaine Gaye, as the latest and best in food trends, Tiger Nuts deliver a massive nutritional punch. They are not really nuts at all, but tiny little root vegetables that come from Africa and Spain. Tiger Nuts contain more iron (weight for weight) than red meat, are rich in Vitamin E and Omega 9. They are a natural pre-biotic, promoting gut-health by being naturally high in resistant starch and fibre. They are nut, gluten and dairy free and therefore a perfect alternative for anyone with allergies, opting for a vegan lifestyle or who just likes healthy, delicious foods. We are chuffed to bits to be stocking wonderful organic Tiger Nuts from the Tiger Nut Company and here are some delicious recipes they have shared with us so you can get the most our of the nutritious powerhouse that is in each little Tiger Nut.
To make the most delicious Tiger Nut Milk:
(makes approximately 1 litre)
For maximum flavour soak 250 g tiger nuts in water overnight ideally (can be made without soaking)
Blend with 500 mls (approx a mug) each of coconut and filtered water
Strain through muslin or a nut-bag
Optional: add a pinch of cinnamon or vanilla powder
I never like to waste anything, so here’s the perfect recipe for using up the pulp left over from making your Tiger Milk. A wonderful, lower calorie, alternative to the usual nut-and-date energy balls, these Spiced Tigers’ Balls are easy to make, easy to keep and this recipe includes turmeric, which is nature’s ultimate anti-inflammatory.
Tiger Nut Spice Balls
- Take the Tiger Nut pulp left from making Tiger Nut milk
- 1 large grated carrot
- Handful nuts and/or seeds (20-25g I use a mixture of walnuts and Super Omega)
- 6 Medjool dates
- 3 tablespoons coconut oil
- 1-2 tablespoons flaxseed
- 1 teaspoon Spice Sanctuary Golden Milk spice blend
- Splash tiger nut milk (if needed)
Process together until mixture just starts to come together but there is still a good texture.
Shape into balls – I get about 50 out of each batch.
Coat with chia seeds, coconut, cacao or anything you fancy.
You can enjoy straight away, but best served after cooling in fridge until mixture hardens.
In need of a sweet treat that won’t set you on a guilt trip? This recipe, created by award winning TV Chef and Nutritionist, Christine Bailey, on behalf of Mindful Bites, is for a fudge is so scrummy you’ll find it hard to believe it’s so healthy. Rich in protein and essential fats with no added sugar this makes a wonderful treat or healthy post workout snack.
The addition of Mindful Bites Cashew and Baobab Nut Butter gives this fudge a sensational citrus tang and plenty of vitamin C for animmune and beauty boost.
Vitamin C is crucial for the production of collagen which is an
essential protein for healthy skin, bones and hair.
Makes 20 pieces
Suitable for Vegetarians, Suitable for Vegans, Gluten Free
Preparation Time: 15 minutes
Chilling Time: 3 hours
Storage: Keep in the fridge for up to 1 week. Freeze for up to 1 month.
Chocolate Cashew & Baobab Fudge
- 200g cashew nuts
- 200g pecans
- 1tsp baobab powder
- 200g dairy free, sugar free chocolate chips
- 75g Mindful Bites Cashew & Baobab Nut Butter
- 150g pitted soft dates
1. In a high speed blender grind up the nuts in batches until really fine. Place in a bowl with
the baobab powder.
2. Put the chocolate chips in a small saucepan with the nut butter and melt over a low heat.
3. Place the dates in a blender with the melted chocolate mixture and process to form a stiff
4. Add the chocolate paste to the ground nuts and combine thoroughly using your hands to
make sure it is completely mixed. It should form a soft dough.
5. Place the mixture into a lined 20cm / 8-inch shallow square tin and press down firmly.
6. Chill for 3-4 hours until firm. Cut into chunks to serve.
Who doesn’t love Banana Bread? This recipe, created by Christine Bailey, an award winning TV Chef and Nutritionist on behalf of Mindful Bites, is for a perfectly nutritious gluten-free bread to kick start your day. Packed with fibre, healthy fats and protein to energise you through the whole morning. Using Mindful Bites Almond & Maca Nut Butter, this is the perfect way to give your morning a healthy sustained energy kick.
Maca is a well known adrenal adaptogen helping the body cope with our daily stresses. Almonds are a good source of magnesium, manganese, iron and B vitamins which are all essential for energy production. Sweetened with bananas rather than sugar or syrups this will some become a family favourite.
For a special treat why not add a handful of chocolate chips to the mix before cooking.
Gluten free, Dairy Free, Vegetarian
Makes 1 x 2lb loaf / Serves 10
Banana Almond Maca Bread
- 4 ripe bananas, medium
- 4 eggs, beaten
- 60g coconut oil softened
- 1tbsp lemon juice
- 125g Mindful Bites Almond & Maca Nut Butter
- 30g coconut flour
- 75g gluten free porridge oats
- 1tsp bicarbonate of soda
- 2tsp baking powder
- 1tbsp ground cinnamon
- 50g dairy free chocolate chips, optional
1. Preheat the oven to 180C, gas mark 4.
2. Grease and line a 2lb loaf tin with baking parchment
3. Place the first five ingredients in a food processor and beat well until smooth. Add the
remaining ingredients and process to form a smooth batter. If you want to at this point, stir
in some chocolate chips or handful of dried fruit or mixed seeds.
4. Spoon the mixture into the prepared tin and smooth the surface.
5. Bake in the oven for 40-45 minutes until golden brown and when a skewer is inserted
into the middle it comes out clean
6. Remove from the oven and allow to sit for 5-10 minutes before turning out on to a wire
7. Cool then slice and serve.
Our sweet tooth is an evolutionary adaptation that goes back to caveman days; by encouraging us to eat foods that are high in energy and nutrients, it has helped our species survive. But while that’s all well and good when food is scarce and the only sugar you can get comes from a scant handful of berries, our in-built compulsion to seek out that sugary hit in these times of colas, corn syrup and caramel lattes is somewhat more problematic.
The problem lies in the fact that most of us are not even aware of how much sugar we are consuming. Whilst we know the obvious culprits (although even they can surprise us), there are also the sugar sources we don’t know about. Sugar is added to hamburgers to reduce shrinkage and add juiciness, to breading in deep fried foods or to give frozen fish a sheen. It is added to canned and frozen vegetables to maintain colour and juiciness; to bread to give it that golden crust; to soups and sauces to lend glossiness and flavour.
In fact, by some estimates, as much as 75% of the food available in supermarkets contains some form of added sugar.
Sugar, in all forms, is a simple carbohydrate that the body converts into glucose and uses for energy. But the effect on the body depends on the type of sugar you’re eating, and what you are eating it with.
Natural sugars are found in fruit and vegetables as fructose and in dairy products as lactose. Foods with natural sugar provide essential nutrients and come packaged up with vitamins, fats and fibre that assist the body in metabolising them appropriately.
Refined sugar (the white and brown crystals we think of when we say ‘sugar’) comes from sugarcane or sugar beets, which are industrially farmed (using all sorts of pesticides and fertilisers and even, in the States, GMO plants) and then highly processed to create the sugar crystals, leaving any nutrients or goodness behind. This granulated sugar, is typically found as sucrose. Food manufacturers use chemically produced sugar – aka high-fructose corn syrup – to get maximum sweetness with minimum cost.
Refined Carbohydrates as found in white bread, white rice, spaghetti and baked goods are ‘read’ by your body as sugars. As far as it is concerned, even if you are eating a hamburger, or a pizza, your body will deal with the bread in exactly the same way as it deals with refined sugar, which is to metabolise it very quickly.
How the body metabolises natural sugars found in fruits and vegetables differs from how it metabolises the refined sugar added to processed foods. The body breaks down refined sugar rapidly, causing blood sugar levels, to skyrocket. This spike in blood sugar levels causes a corresponding spike in insulin as the body tries to remove the excess sugar from the blood stream, which it does very efficiently, causing the drop in blood sugar which causes us to reach for another sugary snack. If repeated often (as it is with the standard diet of today) this pitch and troph of blood sugar levels causes weight gain (the excess sugar is converted almost immediately into fat), inflammation which is the precursor of just about every lifestyle disease we experience today – including alzheimers, arthritis, ADHD, asthama … (and that’s just the A’s!).
Because refined sugar is digested quickly, you don’t feel full after you’re done eating, no matter how many calories of it you have consumed. On the other hand, the fibre and insoluble starches in fruit and vegetables slow down the metabolisation of the sugars they contain. That’s why it is easy to munch through an entire packet of biscuits, but an equivalent number of calories in apples? Not so much. It’s almost like nature put a handy brake on the amount of sugar we can take in one go. A brake that we humans were quick to dismantle, in the form of refined sugars and processed foods.
But even with nature’s brake, there’s a caveat: once the sugar passes through the stomach and reaches the small intestine, it doesn’t matter if it came from an apple or a biscuit.
What determines how your body uses the sugar you have consumed is the amount of sugar already in your blood. Therefore even if what you’re munching on is a fresh apple, when you’ve just eaten your body-weight in donuts (or pizza) your body will still store the additional sugar from the apple as fat.
The important thing, in addition to eating less sugar and refined carbohydrates generally, is to switch to unrefined, natural sugar. Use apples, bananas, carrots and dates to sweeten your baking or you can
coconut syrup is sustainably harvested from the blossoms of coconut trees by local farmers on the eastern coast of Bali. It has a delicious, mapley-caramelly taste and contains 17 amino acids and 13 vitamins. Bali Nutra coconut syrup is higher in nutrients than Agave & Maple syrup and has a Lower GI than honey.
The trick is to choose your sugars carefully.
And we’ve done just that for you – there are plenty of options at the Prüv Emporium that may just be the perfect way to satisfy that evolutionarily adaptive sweet tooth. Another fantastic product in the Pruv Emporium, making it easy and delicious to make healthier choices.