Ethan’s Healthy Blog Post: a 6 year olds views on food.

When I told my son Ethan that I was writing a blog he wanted to know if he could write something too (well I think he meant dictate to me as he can’t write yet). So I thought why not? The views on food and health from a 6 year old could be entertaining and perhaps even enlightening. So here goes.

Me: What’s your favourite food?

Ethan: Lollies.

Me: What do you like about them?

Ethan: They’re sweet.

Me: Are lollies healthy?

Ethan: No.

Me: Do you know why lollies aren’t healthy?

Ethan: ‘Coz they can feed bad bugs that you’ve got and then it wont be healthy and the bad bugs will kill the good bugs and you’ll feel sick and your tummy will hurt.

Me: What’s your favourite healthy food?

Ethan: Corn.

Me: Do you know why vegetables are good for you?

Ethan: To make me big and strong.

Me: What foods can’t you eat?

Ethan: You can’t eat too many lollies or too much of anything. And dairy and soy can make me feel sick.

Me: Do you know why you can’t eat them?

Ethan: Coz you’ll feel sick. And if you eat too much sugar and you’re standing on the edge of a canyon and you go all silly and then you fall down and die.

Me: How do you feel about this?

Ethan: Not good. Coz I love that stuff.

Me: Do you think lots of other people have foods they can’t eat too?

Ethan: Yes I do, I think 9000 hundred trillion cazillion and 97 people in the world I think have got allergies.

Me: How do you know if something has dairy or soy in it?

Ethan: You have to read the ingredients.

Me: Is there anything else you want to say about being healthy.

Ethan: Well, if you’re healthy then you focus more, you’re stronger, you can run faster, you’re healthier, and last of all you can jump higher. You need to do lots of exercise and stay fit to be healthy. And you need to brush your teeth a lot to keep your teeth healthy. You have to eat greens and veges to be healthy. If something’s green and its food its good for you. If you eat greens you’re as healthy as pie (that’s just a joke). And carrots are good for your eyesight so then you can see in the dark. If you’re healthy you’ll live for longer so you can do more stuff, and if you’re tackling somebody then you will probably win if you’ve had more vegetables than them.

Me: Thanks Ethan, that's great.

Ethan has also taken a keen interest in my Instagram account, and has posted the following photos, of which he is very proud:

 Paddington Bear eating a chocolate coated strawberry

 Ethan strawberries maze.
When I asked him who was going to walk through the maze, he replied "my teeth".

Ethan's fruit display. He spent a long time rearranging our fruit bowl to create this lovely photo.

May you be full of beans,

Carla and Ethan.

Sweetness Without Guilt: The Norbu Lowdown.

We are bombarded with nutrition information left, right and centre. So much so that many people throw their hands in the air in exasperation and stop listening altogether. After all, if no one can agree, why not just eat whatever you want, right? Well, not exactly. There are actually some pretty solid pieces of advice that we would be wise to bear in mind. One of these is to minimise sugar intake (which I discussed in my post on the WHO sugar recommendations).

How do we reconcile this with the fact that we love the taste of sweet food and don't want to feel deprived? One solution that has fairly recently hit supermarket shelves in Australia is a product called Norbu. Under normal circumstances sugar substitutes fill me with horror. But Norbu is not in the artificial sweetener category, in which lie shockers such as Aspartame. No, Norbu is actually a natural sweetener, made from Monk Fruit and erythritol (derived from fermented, non-GMO corn). And it tastes very similar to sugar. It can replace sugar in hot drinks, cooking, desserts and baking. Sounds too good to be true I know. Which is why I contacted the people who produce Norbu and asked them some detailed questions, to put my mind at rest.

Before I add a new food to my diet I want to make sure it's healthy and there are no hidden ‘nasties’. When a product claims to be low GI, fructose free and contain nothing artificial, as well as not contributing to tooth decay and containing 96% fewer calories than sugar, you want to make sure there's no down side. I was recently lucky enough to ask Mark Chen from Flyjo (the company that sells Norbu) a few questions about their product.

Of course the first thing most people want to know is, are there any negative side effects? When I asked about this I was told that there can be a laxative effect when too much is consumed. The amount that can be eaten without digestive issues of course depends on the individual. If you have IBS or any other gut issues I’d probably steer clear of it. According to Mark Chen, compared to other sugar alcohols such as xylitol, the erythritol in Norbu is easier on the stomach and less likely to cause uncomfortable bloating. However, he suggests that people with sensitive digestive systems consult their doctor before consuming Norbu, just in case. 

Next, I was keen to understand a bit more about the ingredients, such as how their erythritol is made, and what exactly is the ‘flavour’ on the ingredient list. Apparently, non-GMO corn is fermented and then the result of that fermentation is spray dried to result in the granulated erythritol that is found in Norbu. And as for the flavor (which did worry me a bit), it’s just monk fruit. I was told categorically that “there are no other ingredients in the granulated Norbu besides erythritol and monk fruit”, neither of which are genetically modified. Yay.

So how does it actually compare to sugar in real life terms. Well, I think it’s remarkably similar in taste to sugar, although a bit subtler when dissolved in hot water. Compared to stevia-based products, the other fairly new additions to Australian supermarket shelves, I think it tastes better, and without any unpleasant aftertaste. As anyone who has ever done gluten-free baking would know, replacing ingredients with substitutes can change the finished product. Norbu, although able to replace sugar 1:1, has different chemical properties to regular sugar and so recipes might need some adjustments. The website www.sweeterlifeclub.com has some recipes and tips to get you started.

Another thing I discovered (and like about Norbu), is that it is an Australian made product, produced by an Australian company and therefore adheres to FSANZ regulations. It is also the only table-top monk-fruit sweetener available in Australia, which sets it apart from the ever growing industry of sugar replacements on the market.

When deciding which sweetener to use there are a number of considerations. For example, some people want low GI, some limit fructose, many want to avoid artificial sweeteners, and others go for a paleo approach. Up until today I would have said that Norbu fits into all those categories except for the last. However, I was pleasantly surprised to find that Jane from janeshealthykitchen.com categorizes the ingredients of Norbu as paleo. Which basically means that our ancestors could have (although they probably didn’t) make a food such as Norbu. Obviously monk fruit is fairly clearly a wholefood, but with a name like erythritol, how on earth is that paleo? Jane argues that so long as it’s not genetically modified (which Norbu isn’t), you could theoretically do some fermenting in your own kitchen and make erythritol.

The ironic thing is that many paleo advocates actually don’t eat as our ancestors ate. Not because of what they eat, but because of the quantities. If you truly ate as though you were a hunter-gatherer, you would consume only tiny amounts of sweet food very occasionally. Unfortunately products such as honey did not come in convenient jars - you had to fight the bees for it! These days it’s possible to live a theoretically paleo lifestyle whilst consuming far too much sugar (from sources such as honey, dates and fruit juice). Whilst paleo sweeteners may have more nutrients than refined cane sugar, high levels of fructose are still detrimental to our health on many levels. Not to mention the blood sugar effects of highly concentrated sugars, which are especially bad for those with diabetes or pre-diabetes (an ever increasing major risk factor for diabetes in which blood glucose levels are high but no symptoms are present).

Speaking of blood sugar, both my kids go a bit tropo on sweet foods. Not only this but my youngest has had bad candida overgrowths in the past, so I wanted to confirm that Norbu was low GI and would not feed candida in the gut. As I suspected, because it does not contain sugar, it doesn’t feed candida or send blood sugar on the roller coaster ride normally associated with sweet treats. This means that my children’s behaviour is noticeably calmer than if I gave them regular sugar. A pretty important quality, both for their health and my sanity.

Sugar, in all its forms, is detrimental to our teeth and guts because it feeds our ‘bad’ bacteria. In this modern world, full of antibiotics, stress, pollution, herbicides and pesticides, and lacking the fermented foods enjoyed by traditional cultures, our digestive systems are easily compromised. We are less able to maintain a balanced population of gut flora than in caveman days. Yet most of us still crave sweetness. Our ancestors may not have been able to pick a packet of Norbu off a tree, but I think for the health of our guts (and the rest of our bodies) it’s one of the best sweeteners around.

So in summary, Norbu is good for blood sugar levels and diabetes, contains no fructose, candida or tooth-bacteria feeding sugars or anything artificial. It’s arguably paleo, tastes like sugar and is non-GMO. Other than being non-FODMAPS (i.e. not good for IBS sufferers or those with a sensitive gut) and expensive compared to sugar, in moderation it doesn’t appear to have any major flaws. I’m definitely a fan. Now lets get cooking…

May you be full of beans and Norbu,

Carla.

Superblast Buckini Bliss Balls

This is one of those recipes that just came together perfectly the first time I tried it.  I decided to play around and find a use for the Superblast Powder I had in the cupboard, and before you know it I had the most amazingly delicious high antioxidant treat. One batch lasts a mere few minutes in our house. Even Ethan, my fussy 6 year-old, thinks they’re the best thing ever. They are so full of nutrients and low in sugar that I don’t mind him loving them so much, although I must admit I don’t let on… he thinks they’re a real indulgence and enjoys them all the more for it. They are perfect as a snack or an after dinner delight. Yummy in my tummy!

Suitable for:

Gluten free, wheat free, grain free, dairy free, soy free, sugar free, low fructose, egg free, nut free, raw, low FODMAPs, vegetarian and vegan.

Conscious Content:

·      2 Tbs Superblast Powder#  (a combination of Maqui, Pomegranate, Goji and CamuCamu powders).

·      3 Tbs Coconut Oil (melted)

·      2 Tbs Rice Syrup

·      4 Tbs Desiccated Coconut (plus extra for rolling balls)

·      4 Tbs Plain Buckinis*

·      10 drops Liquid Stevia

#I see no reason why you couldn’t replace this with another high antioxidant powder like acai for example, but this one tastes amazing. I also tried substituting with Baobest Baobab Fruit Powder and adding a few drops of orange oil for a tangy alternative, which was also delicious and nutritious.

*Buckinis are activated buckwheat (which is neither a grain nor related to wheat in any way). Buckwheat is actually the seed of a fruit. I use the Loving Earth brand of buckinis (and coconut oil and desiccated coconut).

The Creative Phase:

·      If the coconut oil is hard, melt it by placing it in a small bowl, inserted into a larger bowl containing boiling water.

·      Combine the Superblast powder, coconut oil, rice syrup and stevia.

·      Add the desiccated coconut and buckinis and stir until combined.

·      Pour some extra desiccated coconut on a plate.

·      Form small balls with the mixture and roll onto the desiccated coconut until covered.

·      You can eat them immediately or put them in the fridge to firm up a bit (if you can wait that long).

May you be full of beans and bliss balls,

Carla.

Cooking with Coconut – Part 3 of My Journey into the World of the Coconut.

Coconut-filled Peppermint Bounty Bites (recipe below)

So by now you all know I love coconuts. In my last post I gave you lots of information about why I think coconut oil in particular is super-healthy. The most logical question now is, how do you incorporate coconut into your diet? The answer is, easily. I love the fact that I can get coconut into my diet in so many different ways. The simplest way to use coconut oil (also known as coconut butter) is to use it instead of any other oils you currently use, and even as a replacement for butter or margarine in baking.

I use coconut oil in all my cooking, from stir-fries to muffins. At first I couldn't get my head around using it with foods that I didn't associate with a coconut flavour. I was fine with curries and many Asian style dishes, but thought the idea of something like Italian food cooked in coconut oil was just plain weird. Now that I'm so used to it I cook everything in coconut oil, even eggs and tomato based dishes. Partly it's because I'm used to the taste, but it helps that I use a good quality, fairly mild tasting, oil (Loving Earth brand to be specific).

One of the best things about coconut oil is that it can be heated to fairly high temperatures without becoming oxidized like most other oils. In contrast, most unsaturated oils are best eaten unheated. Many of you are probably wondering how to retain the lovely taste of olive oil in foods like pasta. Surely coconut oil wouldn’t live up to your culinary expectations in this situation? My suggestion would be to try cooking the sauce ingredients with coconut oil (or without any oil if you prefer), and then drizzle some olive oil over the top just before serving. I’m salivating at the thought.

As much as I love coconut oil, it’s only the beginning of where the mighty coconut can take you in the kitchen. I also incorporate coconut milk and coconut cream into my diet on a regular basis. Just to clarify, coconut milk and cream are made from the meat (white part) of the coconut. Coconut water on the other hand is the liquid found inside the centre of the coconut, and is often sold as a drink. I use the milk and cream in place of regular milk in pretty much all my cooking. Be it pancakes, porridge, biscuits, cakes, muffins, chocolate or curries, coconut milk and cream work beautifully. From a cost perspective I suggest buying coconut cream and watering it down to make coconut milk, as that's all coconut milk really is anyway.

There are a couple of considerations to take into account when buying coconut cream or coconut milk. Firstly, most products have an emulsifier in them, which basically means that the liquid and the thicker part are combined so that it has a smooth consistency. This is convenient if its winter (when the oil hardens) and you want to be able to pour it easily. For the purists it’s less ‘natural’, but I’ll leave that judgment up to you. It is also useful to note that cans usually contain BPA (you know, the chemical nasty that we’ve all become aware of in many plastic containers and bottles). So ideally choose a can that is labeled BPA-free, although this can be hard to come by.

Unlike the ease with which coconut milk can replace cows milk, coconut flour cannot be used as a 1:1substitute with normal flour. It is much heavier and lacks gluten, which affects it's consistency when cooked. Gluten-free baking is an art and usually works best when a variety of flours are used. There are some exceptions, but they take a lot of trial and error to discover, so I strongly recommend following recipes at first until you get the hang of it. When it’s done well, coconut flour creations can be delicious, and much healthier than the usual refined wheat products most people eat regularly, so it’s worth a bit of experimentation.

Now what about coconut sugar and coconut nectar/syrup? I'm afraid my rave reviews of coconut products don't quite reach this far. Coconut sugar, also known as coconut palm sugar (which is not the same as regular palm sugar), comes from the sap of the coconut palm flowers, and can be used in place of regular sugar. The syrup is really just a liquid version of coconut sugar and can be used in the same way you would use honey or maple syrup. In terms of its health benefits, it is far richer in vitamins and minerals than many other sweeteners. But that's where the benefits end, I’m sorry to say. Although it has been claimed that coconut sugar has a low GI, this is a hotly debated issue. The biggest problem though is it's fructose content (this discussion is another whole blog post, but suffice to say that too much fructose is really not good for you). Coconut sugar is made up of predominantly sucrose, like normal sugar, which is an equal combination of fructose and glucose. So although it's not as high in fructose as some other sweeteners, it's still in the 'enjoy sparingly' category.

Last but not least is desiccated coconut, the grated and dried coconut flesh that we all know and love from Bounty bars. It is also a fabulous ingredient in many recipes, but is particularly yummy in sweet treats. In fact, I’m going to share my Peppermint Bounty Bites recipe with you right now. Enjoy.

Peppermint Bounty Bites

Makes 15-20.

Suitable for:

Gluten free, grain free, dairy free, soy free, sugar free, low fructose, egg free, nut free, vegetarian, vegan and raw.

Conscious Content for chocolate

¾ cup raw cacao

3 teaspoons vanilla essence*

6 tablespoons coconut oil

6 tablespoons coconut cream

1/3- 1/2 cup Norbu or xylitol (depending how sweet you like it)

3 tablespoons of boiling water

8 drops stevia

Conscious Content for coconut filling

1 ½ cups desiccated coconut

¾ cup coconut cream

3 tablespoons coconut oil

1 teaspoon peppermint essence*

1 teaspoon vanilla essence*

4 teaspoons Norbu or xylitol

*Vanilla/Peppermint Essence

Avoid brands that are ‘imitation’ essences.  These usually contain ingredients such as flavor, sugar, food acids and preservatives.  ‘Natural’ essences should only contain water, alcohol and the oil or extract.

The Creative Phase:

11.   Make the chocolate first.

22.  Dissolve Norbu/xylitol in the boiling water and then combine it with the other ingredients.  The warmth from the boiling water will help keep the chocolate liquid enough to spread as required.

33.  Make sure the coconut oil is liquid. In colder temperatures coconut oil will solidify and you will need to melt it. To do this you can either melt it in a saucepan over a low heat or for a truly raw recipe use the double boiler method. A simple way to do this is to put the oil in a small bowl and place it on top of a larger bowl filled with boiling water. Make sure the water is not touching the top bowl, either by choosing the right sized bowls or by placing the top bowl on a metal ring, lid etc. to raise it up slightly. Leave until melted.

44.  Set out 15-20 7.3cm round cupcake liners on a baking tray.  With a basting brush thinly and evenly cover the cupcake liners with chocolate mixture (this can be messy).  There should still be about half the chocolate left over for use later in the recipe.

55.  Freeze the cupcake liners for 10 min. It’s a good idea to make sure you have space in your freezer before starting this recipe and that your freezer will fit your baking tray.

66.  Whilst waiting for the chocolate to harden combine the coconut filling ingredients.  Again the coconut oil needs to be liquid.

77.  Remove the chocolate-coated cupcake liners from the freezer, making sure the chocolate is not too soft (in which case put it back in the freezer for a few more minutes). Fill each cupcake liner with the coconut mixture, gently pushing it down until it reaches the sides and is filled to the top of the liner’s edge.

88.  With the remaining chocolate use the basting brush to cover the top of the filling, right to the edges so that it is completely covered. If you got sidetracked and the chocolate has started to harden you can re-melt it the same way you would the coconut oil.

99.  Freeze them until the chocolate is completely hard (you will know because the cupcake liner will easily peel off). Store them in the freezer until you are ready to serve.  At this point remove them from the freezer, gently peel off the cupcake liner and leave them to sit until they are room temperature (they are fine to eat straight away if you like them cold and firm).  If you take them out of the freezer too early they will still be delicious but also very messy and you wont be able to peel off the liner easily.

May you be full of beans and coconut, coconut, coconut...

Carla J