Buckwheat is a nutrient-rich, gluten-free plant source, which may boost heart health, reduce blood pressure, and help manage diabetes. It can also help improve digestion and strengthen the immune system. Its impressive range of proteins, minerals, and antioxidants help in skin and hair health, elimination of gallstones, protection from asthma attacks, and relief from constipation and other intestinal conditions.
Buckwheat, despite what its name suggests, is not a cereal or a wheat product. It is a fruit seed that comes from the buckwheat plant, also commonly called the beech wheat plant, and is related to rhubarb.
Buckwheat contains high-quality protein that delivers all of the eight essential amino acids, including lysine, which is usually lacking in grains. The gluten-free grain also contains two powerful flavonoids which act as antioxidants, rutin and quercetin. It is very rich in vitamins and minerals such as riboflavin (B2), niacin (B3) copper, magnesium, phosphorous, zinc and manganese.
What’s with Gluten?
Did you know that oats and wheat have different glutens? Gluten is actually a family of proteins found in grains including wheat, oats, rye, spelt and barley.
The main gluten proteins are different according to the grain.
Interestingly, most people who react to “Gluten” actually react to gliadins in wheat and are ok to eat other types of grains such as oats or rye.
If you have trouble digesting gluten, it is important to test for Coeliac disease; an autoimmune condition where antibodies are produced in the presence of gluten and attack your digestive system. This is a true Gluten Allergy.
Non-Coeliac Gluten Sensitivity is also a condition that affects a large percentage of people. Symptoms can include those of IBS, bloating, acid reflux, abdominal pain, chronic aneamia, joint pain, brain fog, fatigue and more.
ORANGE AND ALMOND BUCKWHEAT MUFFINS
Preheat oven to 160 Degrees
Ingredients (makes 18 small muffins)
2 cups buckwheat flour
1 cup almond meal
1 cup brown sugar
1/4 tsp bicarb
1 tbs vanilla extract
3 tbs flaxseed meal (instead of egg)
Rind of one orange
Juice of that one orange
1 cup of frozen organic blueberries (optional, but highly recommended!)
Place all buckwheat flour, almond meal, sugar and bicarb, orange rind, in a large mixing bowl.
To make the flaxseed egg combine the flaxseed meal and water in a small bowl and stir and set aside. This should become thick as the flaxseeds expand and the water is absorbed.
Pour the juice, vanilla extract, flaxseed egg into the bowl and stir until combined well.
Line the cup cake try with muffin papers and fill.
Bake for about 12-15mins or until the tops spring back and the muffins are golden. Can check with a wooden skewer.
This gluten-free gut loving tray of wholesome goodness is the perfect winter treat to enjoy on a cool evening with a cup of tea and a blanket. The essential winter comfort treat.
You can use your favourite mix of berries. I’ve used a combination of fresh strawberries and frozen organic berries.
The crumble has the perfect crunch, a mixture of almonds, walnuts, seeds and coconut.
While most crumble recipes include the usual refined white sugar, this recipe uses rice malt syrup. Never let crumble leave you feeling guilty and bloated again. This healthy version is full of gut loving good fats and berries full of antioxidants and phytonutrients which have antiinflammatory properties and can help support a healthy body.
1 cup almonds, roughly chopped
1 cup pepitas (pumpkin seeds) or sunflower seeds or a mix of both
1 cup shredded coconut
1/2 cup walnuts
3 tablespoons extra virgin coconut oil
2 tablespoons rice malt syrup
1 tsp of the best vanilla essence
3 tablespoons rice malt syrup
1 tablespoon arrowroot (tapioca flour)
700 g mixed berries
Preheat the oven to 160C.
Place all the topping ingredients in a bowl and combine well, ensuring all the ingredients are well coated.
Transfer the mixture to the prepared baking tray and bake for 10 minutes.
Remove and set aside to cool – it will get crunchy once it cools down.
Place the berries in a saucepan with the rice malt syrup and tapioca flour. Mix gently to combine. Simmer over low heat for 10mins.
Transfer to a 20 cm dish and break the cooled crumble into pieces and sprinkle over the top of the berry mixture. Serve warm or cold.
Would love to hear your thoughts on this recipe. I hope you enjoy making and eating this beautiful crumble like we all did!
This mildly spiced, easy, eggplant spinach & chickpea curry is on the menu on repeat in autumn.
It’s a one pot dinner so no fussing about with more pans. It is mildly spiced for the sake of my daughter but you can add more heat if you wish. A finely chopped green chilli added when you add the garlic and ginger will do the job nicely. My daughter loved this but I guarantee you she wouldn’t love it so much if there was more heat involved.
This eggplant spinach and chickpea curry can be made a day ahead if you like.
Ahhh Autumn. The colour of the landscape starts to change as the leaves get ready to fall. The duration of daylight becomes noticeably shorter and the temperature cools considerably. And, in the kitchen I start to look for more comforting warm and satisfying meals.
One of our favourites for the cooler weather is Vegetarian Chilli.
It might look like a mighty long list of ingredients but this chilli is really 14 minutes of prep and you can sit back and relax while waiting for the magic to happen and the flavours to develop in the pot.
I’ve served this on it’s own (it is a complete meal!) or with steamed vegetables, or as a filler for tacos and nachos, or in a bowl with brown rice and avocado….. once you master this chilli there is no going back.
We live in an era of convenience foods which are highly processed.
Nature has provided us with all the food
we need to stay healthy, active and full of energy. However when we start
tampering with natural foods we lose the chemical and biological structure of
The more food is processed, the more
nutrient depleted and chemically altered it becomes.
Apart from losing its nutritional
value, processed foods also lose their taste, flavour and colour. So, to
compensate for that, manufacturers add additives, preservatives, colours,
flavour enhancers other chemicals.
Many of these chemicals have been
shown to contribute to poor health.
Natural foods get changed into various
chemical concoctions which are then packaged and presented to us as food.
I want to talk about the most basic
ingredient – Flour.
Let’s play a game. Can
you answer ‘yes’ to any of these questions?
There’s a gap between where I am now and where I want to be
I can make and keep appointments to work on my goal(s)
I’m committed to do the work required and take action to get to where I want to be
I’m willing to change any self-defeating behaviours and beliefs that limit my success
I am willing to try new things, even if I’m not yet 100% convinced they will work
More than three yes’s?
Then coaching is what you need.
So what is coaching anyway?
coaching is a future-focused conversation with a trained professional. A
conversation that’s 100% about you and helping you think differently about
things you’ve previously felt stuck or unclear about. It’s action-oriented.
Coaching gets you results.
Magnesium is a mineral essential for over 300 enzymatic systems in the body, many of which relate to brain and nervous system function. Inadequate intake of magnesium is linked to cardiovascular disease, metabolic diseases, skeletal disorders and neurological abnormalities.
Magnesium and mental wellbeing
Magnesium comes up a lot when talking about muscle cramp relief, exercise recovery and sleep. However, magnesium is also a very beneficial mineral when it comes to supporting your body to adapt to stress and promoting mental wellbeing.
Magnesium has been shown to help reduce the release of hormones, which lead to over activation of the hypothalamic-pituitary-adrenal axis, which plays a role in our stress response. Over activation of this axis is associated with increased stress and lower stress tolerance, which can lead to poor mental health such as increased anxiety and low mood.
Magnesium is also an important co-factor necessary to help synthesise neurotransmitters such as serotonin and dopamine, a deficiency in either of these can lead to symptoms of depression, nervousness, inability to concentrate and anxiety.
Intermittent fasting is the voluntary abstinence from food for a prolonged period of time.
Traditionally many cultures and religions have used fasting in
Some Christians follow lent. The Muslim religion has Ramadan where fasting
is observed for 29-30 days during the daylight hours.
Buddhist monks and nuns following Vinaya rules commonly do not eat
each day after the noon meal, aiding in meditation and good health.
Intermittent fasting is an umbrella term for various eating diet
plans that cycle between a period of fasting and non-fasting over a defined
period. Intermittent fasting is under preliminary research to assess if it can
produce weight loss comparable to long-term calorie restriction.
Many believe that fasting is the most ancient secret to good
There have been many studies on various intermittent fasting diets
that show that intermittent fasting can improve health and successfully aid in
For the purpose of this paper I would like to further explore:
Periodic fasting (where, once every few months
you cut your food intake down for 5 days in a row)
The 5:2 approach (where you restrict your
calories for 2 days a week)
Time Restricted Eating (where you restrict
your eating to a narrow time window)