Kt's Nutrition

Nutritious, delicious, intolerance-friendly recipes and advice

Archives for March 2017

Beetroot pumpkin salad… and which olive oil is best for health and intolerance?

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Salads don’t have to be boring. It feels good to be healthy – both inside and out. And if you’re a foodie, you have to do it with taste!

Beetroot and pumpkin are delicious roasted – especially if you can get a little caramelisation on the pumpkin. Tossed through with a sweet balsamic and olive oil dressing, some fresh greens and salty goat’s cheese, it’s a delicious, warming autumn salad.

Olive oil (in moderation if high salicylates and amines affect you, full of antioxidants and vitamin E)But which olive oil is best for you?

For anyone with an intolerance to salicylates or amines, extra virgin olive oil isn’t a great option….

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Cashew & chickpea biccies

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kts_cashew-bicciesI don’t know about you, but I’m a sucker for a biccie. They don’t even have to be that sweet, but there’s something very comforting about a crunchy or chewy little morsel of deliciousness.

But being a nutritionist, my self-made mission in life is to turn tasty treats into healthy tasty treats.

These one cover off healthy – tick! – and also intolerance friendly – tick tick! They are packed full of fibre and protein from the chickpeas and more protein and zinc from the cashews, so they’re going to keep you fuller for longer and not send your blood sugar into a spike. They are also made with a whole food sweetener that’s also packed with vitamins and minerals (and not completely devoid of nutrients, like processed sugar). If you’d like a fructose-free option, that there too.

You can mix these up with different nut butters and seeds, but I’ve kept them low in salicylates and amines for those of us who need that. Stay away from those store-bought, sugar-laden biccies that are no good for you, and probably full of palm sugar too (which is leading to deforestation and the destruction of many beautiful animal species).  Try these instead. As always, they are super quick and easy, and make the perfect after school snack with a piece of fruit :)…

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Banana, carrot & buckwheat pancakes

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buckwheat banana carrot coconut pancakes

Yummy and healthy weekend breakfast idea

Who doesn’t love pancakes??? These ones are packed full of nutrition and fibre, are gluten and dairy free and can be made with low – moderate salicylates and amines.

Whole grain flours such as buckwheat, sorghum and brown rice add fibre and B vitamins to your diet and keep you fuller for longer, maintaining even blood sugar (without the spikes you get from white flours). I use bananas for sweetness, and even more B vitamins and fibre, and carrots for a healthy serve of beta-carotene, the precursor to vitamin A, which really does help your eyesight!

buckwheat pancakes fruit bacon rocket pear

pancakes with bacon, pear and rocket – yum!

Choosing a whole food sweetener on top, such as real maple syrup, rather than refined sugar, gives your body nutrients too. Refined sugar is energy without nutrients, and too much causes a multitude of health problems. Limit your sugar intake for better health, and always choose an unrefined option, such as raw honey, maple syrup, coconut palm sugar or panela, or if you need a low salicylate or low fructose option, rice malt syrup is the best.

Enjoy these dense and healthful pancakes that the family will love….

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