Oats Fiber Flour - Classic Flour No More!

If you are wondering what the oat fiber flour may be, it is essentially a ground meal that is produced from oats. Not only does it contain high levels of nutritional value such as the protein, mineral and fiber content, oat flour also has a natural sweet taste and a light texture that contributes to the flavour of your baked good. It is also an excellent substitute for celiac individuals or those who are gluten intolerant!

 

What’s the benefit in adopting Oat Fiber Flour?

Reduces risk of developing heart diseases

Oats contain a relatively high antioxidant count, especially with a type of unique antioxidant called AVAs (avenanthramides) that performs 10-30 times more powerful than other antioxidants. This equips oat with properties that enable them to protect the human body from heart disease, colorectal cancer and inflammation, further improving the condition of the heart.

Furthermore, oats have a rich source of dietary fiber found in them. This is essential as dietary fiber aids in significantly reducing the risk of developing heart diseases through a multifaceted mechanism that lowers one’s cholesterol and inflammation simultaneously. In the process, the insulin resistance improves as well.

 

Helps diabetic persons

5% of the total fiber found in oat flour belongs to a type of fiber called beta glucans, which has been clinically proven to serve as a treatment towards diabetes. Diabetes refers to a condition where the human body’s unable to regulate the blood sugar level due to several factors. Hence, beta glucans assist in lowering both the blood sugar levels and insulin levels, effectively managing the type 2 diabetes. In addition, beta glucan is also able to minimise insulin resistance and improve the insulin sensitivity, further allowing the body to fight against the damage of its organs and body system.

 

Lowers Bad Cholesterol Level

Heart diseases and diabetes has been linked to the high levels of cholesterol in one’s body, which is significantly contributed by obesity and unhealthy weight gain. Often, those that suffer from these conditions have high LDL Cholesterol levels which are “bad cholesterol” that needs to be removed from the body, but ends up building and clogging up in the arteries of the heart. With that, the beta glucan found in oats has been proven to have a posititve effect on blood serum levels of LDL Cholesterol, assisting in clearing up the blood vessel passage, reducing the risk of obesity and cardiovascular diseases.

 

Decreases blood pressure

People that have high blood pressure experiences various negative symptoms such as shortness of breath, anxiety and health disorders such as heart attack and many more. Hence, beta glucan found in oats has been clinically proven to have delivered a significant reduction in both systolic and diastolic blood pressure.

 

Satiety Star

Oat also possesses several properties that make it an effective tool for weight management as well as a slow-burning superfood that can provide one with long-lasting energy throughout the day. Excessive calorie consumption is a contributing factor towards excessive weight gain. Hence, oats has actually been found to have a profound effect on the satiety mechanism in the body, or the process that creates the sensation of “fullness” after a meal. 

 

Discover healthy recipes with the use of Oat Fiber Flour!

Quinoa Banana Oat Pancakes.

Start your day with a sweet and refreshing plate of pancakes drizzled with some maple syrup. Classic pancakes, no more!

 

Check out the recipe here: Quinoa Banana Oat Pancakes

Not to worry, if you are craving for something savoury, the recipe below is for you!

 

Cheddar Cornbread Muffins with Kale

This quick and easy savoury muffin recipe is a perfect way to eat more kale, together with the complement of cornmeal and oat fiber flour in the mix!

 

Check out the recipie here: Cheddar Cornbread Muffins with Kale

 

Check out our oat fiber flour going at a great deal today! Alternatively, you may wish to purchase other oat-related products over here or organic flour. Singapore local delivery or we do ship internationally as well!

 

Samantha Ngo

References:

https://draxe.com/recipe/quinoa-banana-oat-pancakes/

https://supplementpolice.com/oat-flour/

Living the Gluten-Free life!

To start off, Gluten are essentially the form of protein found in wheat, rye, barley and other related grains.

 

 

Find out more on the benefits of a Gluten-Free Diet!

Often, Gluten-free diet translates to better health. It refers to a diet that includes everything but the protein-gluten.

A gluten-free diet is usually recommended for individuals that has celiac disease (disorder that occurs where indigestion of gluten will result in inflammation and damage of intestines) or persons that shows sensitivity or intolerance towards products that contain gluten in them. If the digestive tract does not absorb the nutrients from the food, it will result in loss of nutrients for the individual. Due to indigestion, the individual may suffer from bloated stomach. Hence, consuming non-gluten products will enable reduced bloating that calms the uneasiness.

According to research studies, consuming a gluten-free diet also causes an increase in energy levels. With that, children that suffered from autism did demonstrated significant improvements in their behaviour when they were placed on diet such as this.

Gluten-free diets promotes healthy weight-loss as it encourages individuals to consume more fruits and vegetables which are gluten free. As a result, the body will experience a stronger immune system that enables one to keep away from viruses and germs.

 

Make Your Meal Complete with Gluten-Free Recipes!

Appetizer: Spiced Pumpkin Seeds

Toss your conventional pumpkin seeds with a mix of spices and you’re good to go! A great tasting and healthy snack!

 

Check out the recipe here: Spiced Pumpkin Seeds

 

Main: Quinoa Lagsana

Ever wondered how Lagsana can be made Gluten Free!? Try out this dish, a healthy twist with the addition of quinoa!

 

Check out the recipe here: Quinoa Lagsana

 

Dessert: Almond Flour Brownie

Last but not the least, enjoy a chocolatey fudge brownie. Top it up with a scoop of ice cream if you like!

 

Check out the recipe here: Almond Flour Brownie

 

Foodsterr do sell Gluten-Free products over here! Don’t hesitate to purchase them today!

 

Samantha Ngo

References:

http://www.livescience.com/53061-gluten-free-diet-facts.html

http://www.foodforlife.com/advantages-of-gluten-free.htm

http://www.bodyandsoul.com.au/nutrition/nutrition-tips/what-are-the-benefits-of-going-glutenfree/news-story/c095d8c38230d6454ed73a60eb321006

https://www.pritikin.com/articles/health-benefits-gluten-free-diet/

Go nuts for Nuts!

Good things come in small packages and nuts are one of them! Ever wondered what’s the good in nuts? Continue reading to find out more!

Benefits of Nuts:

Excellent source of nutrients

Nutrients include Vitamins B, E, and other minerals such as calcium, iron and zinc can be found in nuts. So, to all that’s on a low-carb diet, nuts is the way to go!

High in Fiber

A regular and large intake of fiber will keep you full and reduces your daily calories intake.

High in Antioxidants

Nuts are rich in antioxidants! According to scientists, antioxidants present in nuts shields the delicate fats in your cells against oxidation and inflammation. Fun fact: Polyphenols found in nuts can fight against stress by neutralizing free radicals that are harmful to cells. Having sufficient free radicals is beneficial for the body’s immune system, however, excess will lead to cell damage. Excess oxidative stress also results in increased risk of contracting diseases.

Weight Management

Contrary to popular belief, though high in calories, it has been tested and proven that consuming nuts can significantly help in weight loss than weight gain. This is because not all the calories will be absorbed by our human body. A portion of the fats will be trapped within the nut’s fibrous wall during the digestion process.

Lowers Cholesterol

Due to its high content of fatty acids, nuts have a lowering-cholesterol power present in them. In the process of lowering the LDL (“Bad” Cholesterol), levels of HDL (“Good” Cholesterol) will increase significantly.

Prevents Type 2 Diabetes

Type 2 diabetes is the most common form of diabetes contracted by humans. This condition occurs when the glucose level in the human’s body is higher than normal. Because nuts are low in carbohydrate and do not raise the sugar level, people who has type 2 diabetes should therefore include nuts in their diets.  Studies also shows that these nuts also leads to lower risk of contracting heart-related diseases such as high blood pressure and heart attack.

 

Delicious recipes that make you go nuts:

-      Almonds

Fun Fact: Almonds are 100% reliant on wild and honey bees for crop pollination. That is, no bees, no almonds!

 

See recipe here: Chocolate Almond Smoothie

 

-      Brazil Nuts

Fun Fact: Brazil isn’t the world’s biggest producer for Brazil Nuts, it is Bolivia that counts for 50% of its production!

 

See recipe here: Apricot and Brazil Nut Couscous

 

-      Hazelnuts

Fun Fact: Did you know that 1st June of every year is national Hazelnut Cake Day?

 

See recipe here: Cranberry-Hazelnut Green Bean Salad

 

-      Macadamias 

Fun Fact: Macadamia Nuts are easily the most expensive nuts in the world!

See recipe here: Macadamia Fruit Crumble

 

-      Pecans 

Fun Fact: “Pecan” is from an Algonquian word, meaning a nut requiring a stone to crack. Do you know that it would take 11,624 pecans stacked end to end to achieve the height of the Empire State Building in NYC!

See recipe here: Mini Pecan Tarts

 

-      Pistachios

Fun fact: Did you know that Pistachios are one of the oldest nuts that were commonly used in the world!

See recipe here: Pistachio Pancakes

 

-      Walnuts

Fun Fact: Greeks called walnuts “karyon”, when translated, means “head”, because the shell resembles a human skull and the walnut kernel is similar looking to a human brain!

 

See recipe here: Chewy Walnut Trail Bars

 

Not only are nuts delicious, they are also widely available! organic nuts singapore, where to find them? Do check out the sale of products over here at Foodsterr! 

Samantha Ngo

Mango Mango Why I Love You So

Many may think that dried mango has high sugar level content and is “fattening”. But, in fact, if the right kind of dried mango is purchased, using dried rather than fresh mango is the way to meet your nutrients and diet control.

 

Benefits of Consuming Dried Mango:

  1. Anti-Cancer

Mangoes possess abundant enzymes and phenols such as gallic acid and astragalin that helps prevent the occurrence of cancer. Dried mango is also high in soluble dietary fiber. It has been scientifically proven that there is a correlation, if one consumes lots of fiber, there will be a lower risk of cancers of the gastrointestinal tract. Mangoes provides you with the daily source of vitamin C needed, the potent antioxidant found in them will protect your cells free from radical damage and boosts your immunity system, thus reducing the risk of cancer.

  1.  Skin Benefits

Mango effectively relieves clogged pores of the skin. Individuals suffering from acne will benefit from the use of mango. Likewise, eating mangoes on a regular basis will make the complexion fair with a soft and shining skin. Dried Mango combats the signs of aging skin and stimulate the production of collagen.

  1. Benefits for Diabetes

Dried mango also boasts small amounts of potassium – an important mineral that controls the balance of fluids in our body, helps to control heart rate and relax blood vessel walls, thus preventing high blood pressure.

  1. Memory Boost

Dried Mango contains Glutamine acid which are good to boost memory and keep cells active.

  1. Healthy Eyes

Dried mango is an excellent source of vitamin A, that aids in improving scotopic vision (vision under a low light conditions) and enhances colour vision. Furthermore, dried mangoes prevent the chances of night blindness, refractive errors, dryness or burning of the eye.

  1. Digestion

Dried mango fights against acidity and poor digestions because of the enzyme that soothes the stomach. The high amount of fiber present in dried mango helps to improve the overall digestive health of individuals by cleansing the intestines and regulating the bowel movements.

  1. Rich in Iron

Lastly, dried mango is also rich in both iron and calcium. Lack of iron will trigger the reduction in the number of red blood cells and lead to anaemia (a condition that results in tiredness, lethargy, shortness of breath and pale complexion). This is especially crucial for women, as females are vulnerable to shortage of iron during her periods. Likewise, sufficient calcium intake is important for pregnant women, for the baby’s bones and health. The lack of calcium results in bones becoming weak and fragile, hence causing osteoporosis.

 

Time to explore these delicious Dried Mango recipes!

1. Quinoa Mango Granola

Start your day with a bowl of yummy granola! Easy to prepare under 30 mins. If you would like, you could add some yoghurt to give it a creamy texture and complete your meal.

Recipe: Quinoa Mango Granola

2. Mango Bars

Have you heard of mango blondie? Do check out this recipe made with brown butter and loaded with dried mangoes, leaving you with sweet caramel flavour.

Recipe: Mango Bars

 3. Blueberry Mango Amish Friendship Bread

This weekend, treat your family and friends to this wonderful combination of blueberry and mango bread! Adding colour to the classic loaf, this fuss-free preparation will leave you satisfied.

 Recipe: Blueberry Mango Amish Friendship Bread 

 

Do check out sale of Dried Mango - No Sugar over here! Alternatively, we do carry organic mango cheeks for organic product lovers out there! 

 

Samantha Ngo

13 Health Benefits of Brazil Nuts, According to Science (+7 Delicious Recipes)

Found in the dense forests of Brazil and Peru, Brazil nuts are exceptionally flooded with healthy nutrients. Eating a sufficient amount of Brazil nuts on a daily basis will provide all the essential vitamins and minerals your body needs to sustain. And if you didn’t already know, Brazil nuts contain very high amounts of selenium, known for its anticancer, anti-inflammatory, and anti-aging properties.

You need to eat Brazil nuts to boost immune health, fight skin diseases, reduce inflammation, and prevent heart diseases. You can create a mixed nut salad with Brazil nuts or use it in desserts, you can eat them exactly the way you like.

1. Daily Consumption of Brazil Nuts Reduces Inflammation

Interestingly, Brazil nuts are great superfoods for reducing excessive inflammation in the body. Inflammation is an important process in the human body for protection against damaged cells and diseases. But when inflammation rapidly grows out of the control, it leads to acute inflammation or chronic inflammation.

A study conducted 10 healthy individuals were given portions of Brazil nuts to test its effect on inflammatory markers in the human body. This trial was conducted in span of 30 days, determining the body’s response to C-reactive protein, creatinine, and other such inflammatory markers. (1)

The results put forward that there is a long-term decrease in inflammatory responses in individuals who consumed more Brazil nuts as a part of their daily diet.

Brazil nuts also contain high amounts of fiber, which, according to a study, helps reduce inflammation caused by gout. (2)

Key Takeaway: Brazil nuts contain powerful antioxidants that play an important role in reducing excessive inflammation in the body. It improves the anti-inflammatory responses to fight diseases and infections.

2. Brazil Nuts Decrease Chances of Metabolic Syndrome

Metabolic syndrome is determine by a specific number of markers such as high cholesterol, high blood pressure, high glucose levels, excessive fat (especially around the waist), and high triglycerides.

Brazil nuts help alleviate two out of five metabolic syndrome markers, while reducing risk of obesity, heart diseases, and diabetes in healthy individuals.

Brazil nuts reduce blood glucose levels and and triglycerides by replacing saturated fats in the body. Brazil nuts contain carbohydrates and unsaturated fat which are good for the body, in spite of being high in calories, study suggests. (3)

Another study suggests that people suffering from metabolic syndrome require more vitamin E-ich diets for proper cell protection. Moreover, it is also important for reducing fats in the body, especially when people with metabolic syndrome are more susceptible to obesity. (4)

Key Takeaway: Studies are done to prove that Brazil nuts plays a role in treating metabolic syndrome with the help of carbohydrates and vitamin E. It is found that sufficient levels of both nutrients found in Brazil nuts can lower levels of metabolic syndrome, diabetes, and obesity.

3. Brazil Nuts Contain High Selenium and Ellagic Levels that Help Fight Cancer

Brazil nuts contain high levels of selenium which have many surprising health benefits, including the prevention of cancer.

In one study, high levels of selenium in the blood showed a significant decrease in the proliferation of liver cancer. A balanced selenium intake, if not a high intake, can dramatically affect the development of hepatocellular carcinoma (liver cancer). (5)

An increased brazil nuts intake also showed lowered levels of tumor progression and accumulation in rats. This also states that selenium-deficient rats are more likely to contain inflammatory markers that lead to different types of cancer. (6)

Brazil nuts also contain ellagic acid which is an antimutagenic and cancer-preventive compound. It features a strong therapeutic efficacy against all types of cancer cells. (7)

Lastly, selenium also has an influence against types of cancer including melanoma and prostate cancer in the human body. What it does is it triggers the body’s natural immune system for fighting against aggressive cancer cells. (8)

Key Takeaway: Health studies prove that Brazil nuts can help prevent and treat rapidly growing cancer cells in the body. Selenium, which is present in abundance in Brazil nuts, has anticancer properties with long-term health benefits.

4. Brazil Nuts Fortify the Heart Against Coronary Heart Disease

Coronary heart disease is characterized by excessive plaque buildup inside the body’s coronary arteries. These arteries are responsible for proper blood flow to your heart muscle.

By replacing certain fatty foods with Brazil nuts can improve your heart condition, study suggests. It replaces saturated fat content with refined carbohydrates and unsaturated fats.

The trail indicates that 1 mg intake of Brazil nuts five times a week can have a 39% impact on coronary heart disease prevention.

Brazil nuts’ cholesterol lowering effects showed dramatic improvements in coronary arteries performance. Moreover, since Brazil nuts contain high amounts of unsaturated fatty acids, which are the “good” fats, they contribute in the total reduction of plaque buildup in the arteries. (9)

This also help meet energy production needs in the human body without increasing the saturated fatty acid content, which could also lead to obesity and other heart conditions.

Key Takeaway: Eating 1 mg of Brazil nuts, at least 5 times a week, for their unsaturated fatty acids content is beneficial for the prevention of coronary heart disease.

5. Eating Brazil Nuts has Positive Effects on Cognitive Performance for Adults

Oxidative stress has a huge impact on cognitive performance in healthy individuals. According to a study, the antioxidant capacity of selenium present in high amounts in Brazil nuts play an important role in reducing oxidative stress in the body.

This has a direct positive impact on the cognitive effects of the human brain.

The trial focused on 31 older adults with cognitive impairment were a sufficient amount of Brazil nuts on a daily basis. Meanwhile, markers such as their blood selenium concentration and oxygen radical absorbance capacity were evaluated.

After 6 months of Brazil nuts intake, the participants verbal fluency and constructional praxis had significantly improved with a reduced oxidative stress marker. This proves that a high blood selenium level accounts for improved cognitive performance in older adults with or without mild cognitive impairment. (10)

Key Takeaway: A single ounce of Brazil nuts provides healthy individuals with an increased selenium intake in older adults with MCI. It is essential to improve cognitive function and reducing oxidative stress in the brain.

6. Brazil Nuts Contain Zinc which is Good for Cellular Health

The high zinc levels found in Brazil nuts help stimulate cellular health to fight diseases, infections, and other toxins in the body. It also reduces oxidative stress which could lead to DNA damage in healthy individuals.

High blood zinc levels in the body is a good marker for a healthy immune system. This prevents the proliferation of cancer, chronic diseases, etc. It’s also an important nutrient for childhood growth and well-being.

Zinc contains over 3,000 essential proteins that repair and stimulate every cell in the body. With a zinc deficiency, the human cells are more likely to get affected by inflammation and oxidative stress causing DNA damage and other illnesses.

By increasing your Brazil nuts intake, you’re incorporating a healthy zinc intake for proper immune response and metabolic function. (11)

Key Takeway: A long-term zinc intake has surprising health benefits including cellular repair and stimulation. It prevents DNA damage caused by oxidative stress and the onset of many other diseases and types of cancer.

7. Eating Brazil Nuts Daily Positively Influences Your Mood

Mood boosters are always good for physical and mental health. Brazil nuts play a significant role in influencing a person’s mood. With a trial conducted on a set of people for 5 weeks showed that lower levels of blood selenium levels resulted in tiredness, depression, and anxiety.

Hence an increase in selenium intake, with the help of Brazil nuts, may improve the neural centre in the brain responsible for mental health and well-being. (12)

Along with the many proven benefits of Brazil nuts, there’s enough evidence to prove that it impacts mental health too. Eating at least 30 g of Brazil nuts on a daily or five days per week basis can influence the way you feel. (13)

Brazil nuts are healthy and delicious snack foods to eat after meals or at evenings for prolonged health benefits.

Key Takeaway: People consuming sufficient amounts of Brazil nuts on a daily basis show improved mental health symptoms such as depression, anxiety, and tiredness. Due to its high selenium levels, it affects a person’s mood dramatically.

8. Brazil Nuts are Loaded with Selenium which Can Lower Thyroid Hormone Levels

An increased intake of selenium can improve thyroid function in humans, study suggests.

The trial was conducted on 40 patients with hemodialysis patients for 3 months. A single nut intake on a daily basis showed a decrease in thyroid hormone levels in the human body.

Thyroid hormone levels include T3 and T4 levels which impact the thyroid gland to either create a balanced or abnormal thyroid hormone environment. Abnormal thyroid hormone levels give rise to thyroid disease, hyperthyroidism, or hypothyroidism.

With a regular Brazil nuts supplementation with patients with HD and healthy individuals showed an improvement in thyroid stimulating hormone or TSH levels in the bloodstream. (14)

Key takeaway: Selenium is a much need antioxidant for the body for the proper functioning of the thyroid hormone. It regulates the proper production of active thyroid hormone, resulting in less abnormal T3 and T4 levels in the human body.

9. Brazil Nuts Benefit Successful Aging

Brazil nuts contain high amounts of selenium and dietary fiber for preventing age-related diseases and oxidative stress. They contribute to successful aging in the many healthy ways.

For preventing age-related cognitive diseases, an increased selenium intake is essential. It reduces any mental impairment that could dramatically impact cognitive, emotional, and intellectual behavioral skills.

It also helps reduce the influence of Alzheimer’s disease in older adults. Dementia is one significant marker of AD, according to many reports. It’s an irreversible disorder characterized by loss of communication skills, memory, and self-care.

Studies suggest that selenium plays an important role in preventing AD by reducing high cholesterol levels, blood glucose levels, and insulin resistance. Other antioxidants such as vitamins and fatty acids also play an important role for proper brain regulation. (15)

On the other hand, a fiber-rich diet can prevent age-related diseases and obesity in older adults. People with sufficient dietary fiber have an 80% chance of a longer and disease-free life than those who never consumed fiber-rich nuts such as Brazil nuts. (16)

Key Takeaway: A proper intake of Brazil nuts, for its high selenium and fiber capacity, can reduce age-related diseases such as Alzheimer’s disease, hypertension, obesity, oxidative stress, and other chronic illnesses.

10. Brazil Nuts Play an Important Role in Healing Damaged Skin

Healthy, glowing skin is prevents chronic skin diseases such as cancer and other infections caused by genetic or environmental factors.

Deficiency of certain important nutrients such as vitamins and antioxidants can have a drastic impact on a cellular level of the skin. Vitamin E, a powerful antioxidant, reduces free radical damage caused by UV radiation or skin damage.

It also plays an important role on many skin conditions such as wrinkling, skin thickening, edema, etc. It reduces the inflammatory response of damaged skin by triggering oxygen radical production in the skin. (17,18)

Vitamin E increases the production of natural killer cells to boost their activity to destroy all damaged cells caused by free radical and inflammation.

Zinc, which is present in Brazil nuts, is also associated with the healing properties of skin wounds and cuts.

Key Takeaway: Brazil nuts contain many nutrients such as vitamin E, selenium, zinc, and other antioxidants that play a role in reducing skin damage caused by radiation or free radicals.

11. Brazil Nuts are Rich with Vitamin E to Promote Healthy Muscles

Healthy muscles are a part and parcel of proper physical function. Brazil nuts contain vitamin E which help prevent muscle damage and promote proper muscle function.

It helps build stronger muscles and preventing cellular damage due to physical exercise. With the help of vitamin E, the body’s plasma membrane, responsible for muscle healing, functions properly to strengthen muscles and recover faster.

It also regulates the body’s nervous system away from muscle-specific diseases and increased muscle pain during injuries.

A study conducted on rats showed that vitamin E-deficient rats showed reduced physical performance than those with an increased vitamin E diet. It also proved that vitamin E deficiency can cause swollen muscles and increased inflammation on a cellular level for muscle repair and stimulation. (19)

Key Takeaway: Vitamin E affects the body’s muscle center as well for preventing muscle pain and damage due to constant wear and tear. It promotes membrane repair and strengthens muscles, destroying free radical damage on a cellular level.

12. Brazil Nuts have Anti-Diabetic Properties

Brazil nuts are a powerhouse of healthy nutrients with anti-diabetic properties.

Thiamine is one of the powerful compounds present in Brazil nuts that impact glucose metabolism and cardiovascular health in humans. A thiamine deficiency increases oxidative stress, reduce endothelial function, and impacts glucose metabolism which contributes to diabetes proliferation in most humans. (20)

It is also a powerful nutrient which reverses the symptoms of kidney disease or failure in diabetic patients. Kidney diseases, in diabetic patients, is characterized by an increased protein albumin excretion rate in the urine. Thiamine, or vitamin B1, decreases the secretion rate by 41% in patients with an increased thiamine-rich diet. (21)

Interestingly, calcium also plays a role in the preventing and treatment of diabetes in individuals. Studies show that an increase in calcium intake lowers levels of body mass index and body fat content in diabetic patients. This prevents the proliferation of type 2 diabetes. (22)

Dietary fiber helps with proper calcium absorption in the body. It also helps control your glucose levels, cholesterol levels, and body fat. People with a calcium and fiber-rich diet reduce proliferation of kidney disease, diabetes, and other malabsorption abnormalities. (23)

Key Takeaway: Many recent studies prove that Brazil nuts can help reduce the proliferation of different types of diabetes. It lowers the body’s cholesterol levels, glucose levels, and fat content to curb symptoms of type 2 diabetes in people more likely to have obesity problems.

13. Eating Brazil Nuts May Influence Weight Loss

Did you know protein-rich diets can help with weight loss more than you previously thought?

Brazil nuts contain good amounts of proteins that help reduce hunger and curb appetite. According to a recent study conducted on rodents, an increased protein intake showed signs of weight loss and reduced hunger drive in in rats.

It also affects the body’s hormones responsible for appetite and food absorption in the body. This study shows that protein-rich diets help with proper breakdown and absorption of food particles for reduced levels of ghrelin, responsible for weight gain, in rats.

Moreover, proteins interact with calcium sensing receptors to help reduce appetite and prevent obesity. (24)

Key Takeaway: Brazil nuts hold high levels of proteins that promote proper metabolism for suppressing appetite and resisting weight gain in healthy individuals. It decreases hormone levels responsible for weight gain and hunger to prevent multiple diseases linked with weight gain such as obesity, heart diseases, etc.

7 Delectable Ways to Add Brazil Nuts to Food

Not many of us know this but Brazil Nuts have an incredibly creamy and rich flavor. This makes them adaptable for all kinds of different dishes. They may be primarily used for baking purposes only but that doesn’t mean you can’t get creative with Brazil nuts.

You can easily make Brazil nuts a part of your morning meal or healthy snacking habits. The thing about them is that you can use them in unique ways to prepare dishes that offer a scrumptious and sustainable addiction to meals or snacks. So let’s find out how!

1. Brazil Nut Cookie/Shortbread

Coffee and chocolate lovers will not want anything else once they learn how to prepare this rich Brazil nut cookie that we like to call shortbread.

Ingredients:

1/2 cup of Brazil nuts

1/2 tsp of cinnamon

3/4 cup of flour

1/4 pound of softened, unsalted butter

6 tbsp of brown sugar

3 tbsp of rice flour

Method:

  1. Preheat your oven up to 325 degrees Fahrenheit. The Brazil nuts should be grounded finely at the beginning of the process.

  2. Add butter and sugar into a bowl and beat the paste until it becomes fluffy. Then mix the flours and nuts to turn it into a thick, smooth dough. Cover it up using baking sheet along with parchment.

  3. Use a 6-inch flan ring on top of the sheet as your guide. Press the smooth dough onto this sheet from inside the flan ring to create a 6 inch circle. After removing the ring, flatten out the dough using the rolling pin.

  4. Mark the circle into 8 wedges with the help of a fork before sprinkling some granulated sugar. Following which bake the dough for at least 40 minutes.

  5. After removing it from your oven, cut along those marked lines to divide the dough into 8 pieces. Let it cool completely before enjoying it with your coffee or chocolate. And if you’re not having it right away, then store it in your airtight container.

2. Brazil Nut Cherry Pudding

Nothing more cheerful than cherries with Brazil nuts to fuel your body after a long, adventurous day.

Ingredients:

1 cup of cherries

4-6 dates, preferably Pitted Medjool

1/2 avocado

1/4 cup of soaked and drained Brazil nuts

Method:

  1. Blend the ingredients in your blender or food processor. Add some more liquid to it until it becomes creamy. This liquid can be fresh fruit juice, coconut water, or water.

  2. Chill the paste until you think it’s ready to eat.

  3. Add the finishing touch by topping it off with crushed nuts and a cherry.

3. Brazil Nuts Roast

A healthy and delicious meat-free substitute for your Sunday lunch or Christmas dinner.

Ingredients:

200g of chopped Brazil nuts

1 tbsp of fresh thyme, chopped

2 eggs

50g of white breadcrumbs, fresh

Finely grated layer of a single lemon

2 peeled carrots, finely chopped

Black pepper, freshly ground

Some salt

2 tbsp fresh parsley, chopped

100g of Cheddar cheese

1 deseeded green chilli, chopped

1 stick of celery, chopped

1 onion, chopped

30g of butter

500g of buttered loaf tin (lined with baking parchment)

Vegetable gravy (optional)

Method:

  1. Preheat your oven to 350 degrees Fahrenheit or 180 degrees Celsius.

  2. Keep aside 2 tbsp of Brazil nuts and lay out the rest on baking sheet. Roast these in your oven for not more than 10 minutes.

  3. Throw the butter on the frying pan with onion and cook for 5 minutes. Then add the chilli, celery, and carrots and cook that for another 5 minutes until they all become soft. Shift the ingredients to a bowl.

  4. Keep aside 2 tbsp of cheese and use the rest with the vegetables. At this point, you can add the lemon, thyme, parsley, breadcrumbs, eggs, and nuts too. Season them well enough.

  5. Transfer this to the buttered loaf tin before sprinkling the reserved cheese and nuts. Bake for about 45 minutes. Following which let it cool for 5-10 minutes before you slice the fresh roast to serve it with some vegetable gravy.

4. Brazil Nut Herb and Garlic Cheese

Yes, that’s right! You can prepare your own rich, creamy cheese with Brazil nuts, fresh herbs, and garlic.

Ingredients:

2 cloves of peeled garlic

1 tbsp of fresh thyme, chopped

2 tbsp of fresh parsley, chopped

2 tbsp of fresh rosemary, chopped

1 tsp of salt

2 tbsp of olive oil

1/2 tsp of black pepper, ground

1/4 cup of lemon juice

1 1/3 cups of Brazil nuts

Method:

  1. Soak the Brazil nuts in water and refrigerate them for 6 hours.

  2. Preheat your oven up to 300 degrees Fahrenheit and coat a baking sheet using the cooking spray.

  3. Drain the nuts and place them together with 2 tbsp of oil, 1/4 cup of water, salt, garlic, and lemon juice. Blend it in your blender or food processor for 8 minutes.

  4. Take a bowl and line one quarter of it with a towel. Place the blended mixture in the center of this towel. Bring the sides and corner of the towel together and twist them around the mixture. Squeeze it gently to remove all the excess liquid.

  5. Then use another bowl to bring together pepper, thyme, rosemary, and parsley. Now is the time to unwrap the cheese ball and coat it with herbs.

  6. Place this on the baking sheet and bake for 30 minutes. After removing it from your oven, shift it to a platter and drizzle some oil on top. You can serve it just like this or wait for it to cool down. Your fresh veggies and crackers have a delicious buddy now!

5. Brazil Nuts Brownie

Everybody craves brownies, don’t they? So it’s time to indulge in some brownie love with Brazil nuts.

Ingredients:

75g of plain flour

125g of dark chocolate, broken up

1/4 tsp of salt

275g of caster sugar, golden

3 eggs

1 tsp of baking powder

175g of block butter

150g of toasted Brazil nuts, roughly chopped

Method:

  1. Preheat your oven up to 180 degrees Celsius.

  2. Mix together butter and dark chocolate in a bowl and place the bowl on top of the pan with some simmering water. The bowl should not come in contact with the water. The butter will take about 5-10 minutes to melt.

  3. Then whisk the sugar and eggs in another bowl. Add this mixture to the dark chocolate mixture. Transfer all of this to a tin and bake it for at least 30 minutes.

  4. Once it starts to spring up in the center, remove it from your oven and let the cake cool before cutting it up into 12 squares.

6. Roasted Broccoli Nut Pesto

We all know how delicious Broccoli dishes are, right? So it’s time to make it even better with Brazil Nuts pesto.

Ingredients:

1 tbsp chopped tarragon

1/2 cup of flat-leaf, coarse parsley (chopped)

5 tbsp of olive oil, extra virgin

Salt and pepper (pepper should be freshly ground)

1/2 tsp of lemon zest, finely grated

1 large, chopped garlic clove

3 tbsp of Parmesan cheese, freshly grated

2 1/2 pounds of broccoli (with stems discarded)

1/4 cup of coarsely chopped Brazil nuts

Method:

  1. Preheat your oven up to 500 degrees Celsius. In the food processor or blender, combine the nuts, some water, lemon zest, garlic, parsley, and tarragon. Create a slightly coarse paste before adding the oil and cheese to blend it further. Then season the mixture with the freshly ground pepper and salt.

  2. Use 2 baking sheets to lay out the broccoli with 2 tbsp olive oil. Make sure that the layer is even before adding the seasoning. Roast this in your oven for not more than 8 minutes. To bake for an additional 8 minutes, you need to switch the sheets.

  3. Once the broccoli becomes crisp-tender and brown, transfer them to the platter. This is the time to sprinkle the pesto over the dish and serve it right away!

7. Toasted Brazil Nuts with Charred Sprouts

Sprouts can give you a lot more depth and texture once you char them and add Brazil nuts.

Ingredients:

1kg of halved brussels sprouts

150g of butter

Finely ground zest of 1 lemon

A handful of Brazil nuts

2 tbsp of olive oil

Method:

  1. Toss the brussels sprouts in a pan with oil. Cook them for at least 5 minutes until they become charred. At this point, it’s important to cook them thoroughly. The end result needs to be firm enough. After you’ve achieved this, cool and bag them up to place them in the freezer. Then defrost the charred sprouts to cook.

  2. Chop the Brazil nuts into pieces and lay them out on baking sheet. Place it in your oven at 180 degrees Celsius for not more than 10 minutes. This is when the nuts turn light golden. Following which store them in your airtight container or place them in the freezer.

  3. The last step requires you to add the butter to a pan until it becomes golden. Toss all the ingredients into it. Keep the brussels sprouts as whole as possible. Once you’ve cooked them for at least 5 minutes, bring in that lemon zest. Stir it properly before serving your dish.

Wrapping It Up

Brazil nuts are very healthy for many reasons. They’re used as oil, in salads, desserts, and as snacks for their powerful vitamin and mineral capacity. You can eat them raw, roasted, salted, and in so many versatile ways to your liking.

Now that you know what makes Brazil nuts so popular and healthy, it’s time you incorporate this superfood in your lifestyle. Coupled with regular exercise and a healthy diet, you will notice a dramatic difference in your physical and mental health in just a few months. And you need not worry about the quality of Brazil nuts, you can store them in an airtight container or refrigerate them for up to several months.

 
- Jen Reviews
 
 

Be My Keen-Wah

Why Quinoa??

Quinoa

Quinоа Nutritiоn

Quinoa pronounced Keen-Wah, iѕ high in fibеr аnd рrоtеin аnd lоw in fаt. It iѕ оnе thе fеw ѕоurсеѕ оf соmрlеtе оf рrоtеin mаking it a рорulаr fооd fоr hеаlthу vеgеtаriаnѕ. It iѕ full оf minеrаlѕ аnd vitаminѕ аnd bеѕt оf аll unlikе mоѕt оthеr grаinѕ, it iѕ соmрlеtеlу glutеn-frее.

Althоugh it iѕ a ѕееd, it iѕ оftеn rеfеrrеd tо аѕ a grаin. It hаѕ a nuttу flаvоr аnd thе tеxturе iѕ ѕоmеwhаt fluffу аnd a littlе ѕоft. It iѕ еxtrеmеlу vеrѕаtilе mаking it аdарtаblе in mаnу rесiреѕ. A whоlе сuр оf ԛuinоа iѕ ԛuiсk tо mаkе tаking оnlу 15 minutеѕ. I dо rесоmmеnd аѕ in оthеr grаinѕ аnd ѕееdѕ thаt уоu ѕоаk thе ԛuinоа оvеrnight. Bу ѕоаking grаinѕ аnd ѕееdѕ, уоur bоdу iѕ аblе tо digеѕt bеttеr аnd еffiсiеntlу.

Quinоа rесiреѕ

How to cook quinoa?

Bаѕiс rесiре rеԛuirеѕ сооking it with twо раrtѕ wаtеr аnd оnе раrt ԛuinоа. Cоmbinе wаtеr аnd ԛuinоа in a ѕаuсераn, bring it tо a bоil, аnd thеn lеt it ѕimmеr fоr аbоut 15 minutеѕ. Yоu саn ѕubѕtitutе сhiсkеn оr vеgеtаblе ѕtосk fоr wаtеr. Onе wау tо knоw whеn thе ԛuinоа iѕ dоnе iѕ whеn аll thе grаinѕ hаvе a trаnѕраrеnt соlоr tо it. It iѕ сооkеd vеrу ѕimilаr tо hоw уоu сооk riсе. thiѕ iѕ a bаѕiс wау оf сооking ԛuinоа аnd frоm hеrе уоu саn сrеаtе ѕоmе уummу rесiреѕ.

Thе mоѕt соmmоn tуре оf ԛuinоа iѕ white - сrеаm соlоr but thеrе аrе аlѕо rеd аnd blасk vаriеtу аvаilаblе. Quinоа price is quitе rеаѕоnаblе, ѕо I dо rесоmmеnd buуing оrgаniс.

Quinoa breakfast bowl

It саn bе turnеd intо a hоt brеаkfаѕt сеrеаl with сооking it аѕ mеntiоnеd аbоvе аnd аdding thinlу ѕliсеd аррlеѕ оr rаiѕinѕ, milk оr a littlе сrеаm with ѕоmе maple syrup.

Quinoa Saute

Sаutе ѕоmе diсеd саrrоtѕ, gаrliс, grееn оniоnѕ, сеlеrу, аnd ѕwееt rеd рерреr in a раn. Add ѕаlt, рерреr, оrеgаnо, аnd аnу оthеr оf уоur рrеfеrrеd ѕрiсеѕ tо tаѕtе. Whеn thе vеgеtаblеѕ hаvе bееn сооkеd fоr аbоut 5 minutеѕ, аdd thе сооkеd ԛuinоа. Yоu саn аdd ѕоmе оlivе оil оr a littlе bit оf buttеr. Enjоу аѕ a соmрlеtе mеаl оr аѕ a ѕidе diѕh.

Asian Quinoa Stir-Fry

Yоu саn mаkе a grеаt ѕtir frу rесiре. Uѕе Sеѕаmе оil оr tеа trее оil аѕ thаt iѕ a grеаt оil tо uѕе fоr оriеntаl сооking аnd flаvоr. Add оil tо a раn аnd ѕаutе with gаrliс, grаtеd gingеr, grееn оniоnѕ, ѕnоw реаѕ, brоссоli, bоk сhоу, аnd аnу оthеr vеgеtаblеѕ уоu wаnt tо thrоw in thеrе frоm уоur rеfrigеrаtоr. Add ѕоу оr tаmаri, аnd сhilli ѕаuсе. Tаmаri iѕ bаѕiсаllу ѕоу ѕаuсе withоut thе glutеn ѕо I рrеfеr tо buу thаt оvеr thе trаditiоnаl ѕоу ѕаuсе. Yоu саn аlѕо аdd ѕtеаmеd ѕhrimр оr сhiсkеn tо thiѕ. Pоur оvеr ԛuinоа аnd еnjоу.

Yоu саn ѕubѕtitutе hаlf оf уоur аll-рurроѕе flоur fоr ԛuinоа flоur in уоur bаking аnd inѕtаntlу mаkе уоur bаkеd gооdiеѕ hеаlthiеr. Yоu саn аlѕо uѕе thiѕ ѕubѕtitutiоn tесhniԛuе fоr mаking wаfflеѕ, flаtbrеаdѕ, аnd еvеn оvеn bаkеd сhiрѕ.

Yоu саn рrеttу muсh ѕubѕtitutе ԛuinоа with аnу оthеr grаin еѕресiаllу riсе. Bесаuѕе оf itѕ high соntеnt оf рrоtеin, fibеr, minеrаlѕ, аnd vitаminѕ, it iѕ a ѕuреrfооd thаt ѕhоuld bе раrt оf уоur diеt.

So, do check out Foodsterr's organic quinoa and enjoy all these benefits to yourself! 

 

 References:

http://healthylivingmadesimple.com/superfood-quinoa-recipes/

http://www.cookthink.com/recipe/5311/Three-Bean_Salad_With_Quinoa

http://www.yaoqiubugao.com/quinoa-recipes/         

http://holleygrainger.com/healthy-quinoa-recipes/

http://www.healthyfoodguide.com.au/ingredients/quinoa

http://www.webmd.com/food-recipes/features/quinoa-the-gluten-free-super-food

http://fitfoodiefinds.com/2014/10/quinoa-casserole-recipes/

Our favourite Christmas baking recipes

There’s nothing better than receiving a home-baked gift from your loved one at Christmas!

If you’ve decided to bake some treats for your family and friends this year, Foodsterr’s got everything you need, from organic dried fruit for your fruit cake, nuts for your cookies, and a wide variety of flours and natural sweeteners for all your baking endeavors.

We’ve chosen some of our favourite recipes just to get your creative juices flowing.

Gingerbread granola by the Minimalist Baker 

Chocolate almond bark with sea salt from Bon Appetit

Chocolate peppermint crunch cookies by Two Peas and their Pod 

Free range fruit cake recipe by Alton Brown

Holiday stollen recipe from the New York Times

‘Tis the season for… All things Cranberry!

What’s red, tart and festive, and goes perfectly with the holidays? Cranberries!

Our ruby dried cranberries are great in all kinds of dishes, from cookies and breads to salads and sides to go with your turkey.

If you’re in charge of drinks at your Christmas party, we’ve got you covered too – try our cranberry cocktail drinks, which are excellent mixers in your fruit punch and cocktails. If you want something more than just plain cranberry, we've got cranapple, crangrape, and cranberry/blackcurrant varieties to spice things up a little.

Here are just a few recipes to get you in the mood for some holiday cooking! 

White chocolate cranberry cookies by Trisha Yearwood 

Cranberry cheese bread by Guai Shu Shu 

Cranberry Apple Crisp from Epicurious

Holiday tossed salad from Taste of Home

Cranberry champagne cocktail by Olivier Cheng

Do head over to Foodsterr, organic shop singapore to make your purchase today! 

Natural Remedies to Help Ease A Cold

Natural Remedies to Help Ease a Cold

 

 

We’re no strangers to the trials of the common cold and while it rarely ever leads to anything serious, a particularly bad bout can render us incapacitated for a couple of days. Next to the aches, runny noses and hikes in temperature that we have to deal with, one of the most frustrating things about a cold is the fact that there really isn’t a hard-hitting cure and most over-the-counter treatments only offer temporary relief.

 

While it’s absolutely crucial to visit a medical professional if your condition deteriorates, we love these natural remedies as they’re a great alternative to conventional medicines and when paired with plenty of fluids and bed rest, can make a world of difference.

 

Check out some of our favourite cold-busting remedies and remember to visit Foodsterr on Saleduck a to stay on top of the latest promotions and offers on organic health friendly foods as well as some of the ingredients used below!

 

Turmeric tea

Also known as golden milk, this soothing, warming beverage is delicious and loaded with health-boosting goodness. The medicinal benefits of turmeric are endless and this fragrant, earthy spice helps boost the immune system and fight off infections thanks to the high levels of circumin it contains. In Ayurvedic medicine, turmeric is used as a natural antibiotic and helps to increase protein levels in the body which defends against bacteria and viruses. To prepare turmeric tea, heat up two cups of nut or dairy milk and add in one teaspoon of turmeric powder and one teaspoon of maple syrup. Simmer for 15 to 20 minutes or until the spices are infused into the milk. Sweeten with honey or maple syrup and serve warm.

 

Bone broth

Our parents had it right when they used to make us drink gallons upon gallons of steaming chicken soup when we were kids and while we were a lot less appreciative of it then, we’ve truly come to value these sentiments as adults. The slow cooking of chicken bones over a stove top draws out the immune-system boosting nutrients within and breaks them down into a form that can be easily absorbed by the body. Also rich in cysteine which is an amino acid that can help break down mucus and thus clearing out the nasal passages, bone broth alleviates blocked noses which as often the biggest source of discomfort, especially when we’re trying to get some much needed sleep. To make your own batch of this nourishing potion, combine the the carcass of one whole chicken, one onion, two carrots, two celery stalks, a bunch of fresh herbs (rosemary, thyme, sage,oregano) and a few peppercorns. Throw it all into a crockpot and cover with cold water. Cook on very low heat for 8 to 10 hours. Strain once it’s done and serve warm. It can be refrigerated for up to three days.

 

Steam inhalation

Steam inhalation is one of the most popular ways of opening up congested sinuses and offering immediate relief to blocked, stuffy noses. Aside from its respiratory benefits, steam inhalation also functions as a natural expectorant which helps to alleviate coughs and has proven to improve blood circulation, thereby offering relief from headaches and migraines. We love it because it’s simple to do and effective with results that are almost immediate.  Simply boil a few cups of water and then decant it into a heatproof bowl taking care to not fill it to the brim and add in a few drops of peppermint or eucalyptus essential oils. Next, lean over the bowl and create a tent over your head and the bowl using a towel, breathing in slowly and deeply. You want to do this for about 15 minutes or at least until the water cools. As you’ll be working with very hot water, you want to practice caution to avoid accidentally burning yourself while doing this and for this reason, we also wouldn’t encourage using this form of treatment for young children.

 

Apple cider vinegar gargle

While this may not be the most pleasant tasting (or smelling) solution, apple cider is well-known for its alkalizing properties which helps to kill bacteria and nasty viruses. Dilute a tablespoon in warm water with honey (also known for its microbial properties which helps to kill bacteria and coats dry, scratchy throats) to make it a little bit more palatable and consume while it’s still warm. If you’d prefer to use this as a gargle instead, you can dilute two tablespoons in half a cup of warm water and gargle twice daily, once in the morning and once before bedtime. 

 

All-Natural Snacks for Kids

Goldfish crackers and Cheerios are always popular with the little ones, and while they’re undoubtedly delicious, they’re still made with a long list of processed ingredients and artificial sugars.

If you’re looking for some natural alternatives for the kids, we’ve got you covered. Here are some healthy snacks from Foodsterr that your family is sure to love. 

Dried fruit

Dried apricots, plums, raisins and mango slices are perfect for snacking at any time of the day. They’re portable, keep well and are easy for little hands to hold. We carry both regular and organic dried fruit, as well as sugar-free versions to keep those pearly whites healthy and cavity-free. 

Nuts

Nuts and nut butters are a great source of protein and healthy fats, and make a good snack for kids if you take note of a few safety guidelines. The American Academy of Pediatrics (AAP) has changed its policy of avoiding ground nuts and foods containing nuts until age three. The AAP now says that parents can offer them to babies six months and up, as long as they aren't showing signs of other food allergies and don't have a family history of nut allergies. Of course, whole nuts or spoonfuls of peanut butter are still a choking hazard, so avoid them until age four. Instead, you can serve ground nuts or nut butters in baked goods. 

For more ideas, check out our Rosy Cheeked Kids Starter Pack which includes a cookbook with more than 55 recipes that are tasty, simple to prepare and free of refined sugars, white flours, preservatives, trans-fats and artificial flavourings! The starter pack also comes with a selection of organic ingredients and child-friendly snacks to get your creative cooking juices flowing.

organic dried fruits singapore, where to get them? Do check out Foodsterr for dried fruits like those mentioned above and make your purchase with us today! 

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