Nutrition Corner Buckwheat Flatbread with Hummus
My kids love this one! Making your own flatbread and hummus is super easy and makes for a great snack or light lunch. Serves 4
Use Organic when possible
Eat Real Food by Julie Montagu –
Eating healthy doesn't have to be complicated or confusing. But somewhere along the way, even the most health-conscious of us can become over- whelmed by the endless information and advice available to us, and feel
tempted to give up. Eat Real Food takes things back to basics, and guides you to make simple but positive dietary choices that will increase your intake of Julie's 'Flexi Five' – the five healthy food groups that are most important for keeping your brain and body balanced and happy.
Carrot and Cannellini Bean Curry
A gorgeous twist on your typical curry, this creamy and spicy recipe hits the spot. Makes 2–3 servings
1 tbsp coconut oil 1 medium onion, finely diced 1 large sweet potato, peeled and cubed 3 carrots, peeled and cubed 14 fl oz/400ml can of coconut milk 1 tsp ground turmeric 1 tsp ground cumin 1 red chili, deseeded and finely chopped 2 cups/16fl oz/450ml vegetable stock 14oz/400g can of chopped tomatoes 14oz/400g can of cannellini beans 2 cups/5oz/140g fresh spinach, roughly chopped
Place the coconut oil in a large skillet (frying pan) on a medium high heat. Add the onion and gently sauté for 5–6 minutes, stirring often, until softened and starting to caramelize. Add the sweet potato and car- rots, and continue to sauté for a further 8–10 minutes, stirring often. Next, add the coconutmilk, turmeric, cumin, and chili, and cook for a further 2–3 minutes, stirring occa- sionally. In a separate pan, on a high heat, bring the vegetable stock to the boil. Add the veg- etable stock to the skillet and stir well to combine. Bring to the boil for a couple of minutes then reduce the heat to a gentle sim- mer. Add the tomatoes and cannellini beans and leave to simmer for a further 15 minutes. Finally, add the spinach in the last 2–3 min- utes of the cooking time. Serve immediately either on its own or with your choice of grain.
For the flatbread 1 tbsp fresh yeast 1 cup/8fl oz/225ml water 1 tbsp maple syrup 1 cup/4.oz/150g whole grain flour ¾ cup/3oz/115g buckwheat flour 1 tsp pink Himalayan salt 1 tbsp coconut oil
For the hummus 2 cups/12oz/350g chickpeas, cooked and drained 4 cloves garlic 2 tbsp lemon juice 2 tbsp tahini ½ tbsp coconut oil, melted Pinch of pink Himalayan salt Pinch of freshly ground black pepper 1 tbsp sesame seeds (optional) 1 tbsp extra virgin olive oil (optional)
To make the flatbread, combine the yeast, water and maple syrup in a large bowl. Add thewhole grain and buckwheat flour, and sea salt and combine to create a stiff dough, adding a little more flour if it’s sticky before kneading with the heels of your palms for about 3–5 minutes. As soon as you have a firm, dry dough, place it on a floured board, then cut into four equal parts and roll each part into a ball. Using a pastry brush, lightly cover with coconut oil and then leave in the refrigerator for 2 hours. Remove from the refrigerator and sprinkle a handful of flour over the balls and then flat- ten before placing them under the broiler (grill) on a medium-high heat for approxi- mately 5 minutes, or until golden. While the flatbread is baking, place the chickpeas, garlic, lemon juice, and tahini in a blender and whizz for about 2 minutes, or until smooth. Then add the coconut oil a cou- ple of drops at a time, while blending, to ensure all the ingredients are well combined. Finally season with sea salt and black pepper to taste. Spread the hummus onto the flatbreads and return to the broiler 5 more minutes.
Top with a sprinkling of sesame seeds and a drizzle of olive oil and serve immediately with perhaps some black and green olives.
Anxiety and your Diet Choosing which food we will nourish our bodies with is among the most important decisions that we will make each day. With our dietary choices we have the potential to either heal or harmourselves, and this is par- ticularly true when it comes to anxiety. Research has shown that certain foods can exacerbate feelings of stress and anxiety, whereas other foods have the potential to combat and ease these feelings. If anxiety is
something that is affecting your life in some way then taking notice of the following tips could go a long way to helping you over- come it! Tryptophan Tryptophan is an amino acid that has been shown to have a positive effect on reducing stress. It is a precursor to serotonin, which is extremely beneficial for promoting feelings of calm and happiness. Tryptophan naturally occurs in several plant- based foods, most notably in bananas, oats, peanut butter and sesame seeds. Vitamin B There is much research to suggest a connec- tion between the various B vitamins and the mood. In fact, a deficiency in any of the B vitamins can lead to a lowmood, anxiety and even depression. Eating a range of foods that contain B vita- mins is the best way to enjoy the many ben- efits of this vitamin group. Good foods to include are leafy green vegetables, oranges, nuts, spirulina, watermelon, spinach, rice and legumes. Carbohydrates Carbohydrates often get a bad rep in the wellness world, but they are actually great for increasing serotonin production. Whole grain carbohydrates are the best choice and you should make an effort to avoid processed carbs, such as white rice and white bread. When you eat whole grain carbohydrates it takes a while for your body to break them down, and this means that sugar is being released into the bloodstream relatively slowly. This is great for consistent energy levels as well as consistent mood. The best things to include are brown rice, quinoa, oats, whole-wheat pasta and legumes. Caffeine Caffeine is one of the biggest culprits when it comes to dietary choices that encourage feelings of anxiety! Caffeinated drinks, such as coffee and ener- gy drinks, are often favoured for the quick burst of energy that they can provide, but after the high comes the inevitable crash – and this can impact your mood as well as your energy levels! Furthermore, studies have shown that the presence of caffeine can actually inhibit serotonin production. This can quickly cause you to be more prone to feelings of irritability, anxiety and depres- sion!
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