These are some very simple ways of bringing nutritious food into your diet, ” try them”
Recipes
1 -Roasted Seeds – Full of essential fatty acids, and good oils.
Place a handful of seeds in heavy frying pan (use no oil) and heat on a medium heat, moving all the time until the seeds are just lightly browned. Allow to cool. Store in an airtight container in fridge. You can roast sunflower, pumpkin, sesame and pine nuts. Add to museli, salads, bread, or just on own as snack. When hot sprinkle with a little Soya sauce as an option.
2 -Ground seeds/ nuts
Grind Flax seeds rich in Omega 3 & 6 in a coffee grinder until fairly smooth.. Add to salad dressings, porridge, smoothies, yoghurt, bread etc. Can use sunflower, pumpkin, hemp, or a mix of seeds also.
Nuts are wonder full foods, as they contain many essential fats, vitamins and minerals, 1 small handful per day.
Almonds (calcium) Peanuts (folate), Brazil (selenium), Cashews (iron), Hazelnuts (Vitamin E), Walnuts (alpha linolenic acid – lowers LDL cholesterol)
3 -Wholemeal bread with seeds
2.5 cups of Organic wholemeal flour
3/4 cups of Oats
1 teasp Baking soda
1/2 teasp salt
1 egg
1 tbls of sunflower oil
1/2 cup of sunflower, sesame, poppy, linseed or pumpkin, or a mixture.
1/2 L buttermilk, or Soya milk approx.
You can substitute the buttermilk for Soya milk and add 2 teasp of bextarter for a dairy – free bread.
Mix dry ingredients together, mix wet ingredients together. Combine to get a wet nearly runny mixture. Spoon into 2 1 lb. tins and bake at 180 deg C for 45 min.
4 – Pancakes
1 cup of flour, – wholemeal, or spelt, rye, rice, buckwheat, millet etc which are wheat-free.
1 egg.
1 cup milk – cows, goats, Soya, rice or nut milks, or WATER
Make as normal pancake recipe. You can fill with either savory or sweet fillings.
