Daily Healthy Lifestyle

Daily Healthy Lifestyle A healthy habit is any behavior that benefits your physical, mental, and emotional health.

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The female brain has better recallSeveral scientific studies suggest what a lot of women already know anecdotally: women...
22/01/2020

The female brain has better recall
Several scientific studies suggest what a lot of women already know anecdotally: women are simply better at remembering things. A 2014 Norwegian study of about 37,000 people from the journal BMC Psychology bears this out: though older people in general had more memory issues, men of all ages, young and old, were more forgetful than their female counterparts. Why that is isn't exactly clear, but previous research has suggested that it may be due to brain degeneration caused by cardiovascular disease or high blood pressure, both of which strike more men than women.

Marmalade Polenta CakeA real sweet fix, his cake has a deliciously grainy texture, made even better by the sticky marmal...
20/01/2020

Marmalade Polenta Cake
A real sweet fix, his cake has a deliciously grainy texture, made even better by the sticky marmalade.
Ingredients:
Served 8-10

For the marmalade (250g required for recipe, ingredients make 3x500ml jars)

1kg sweet oranges
1 unwaxed lemon
1kg jam sugar
For the cake

200g unsalted butter, at room temperature, plus morefor the tin
250g rapadura or raw cane sugar
1 large orange
200g ground almonds
150g fine polenta
1⁄2 tsp baking powder
3 eggs, lightly beaten
Method:
For the marmalade (makes 3x500ml jars)

Squeeze the oranges and the lemon. Cut the citrus shells into quarters and then into 3–5mm strips.

Place the chopped peel, the juice and 2.5 litres water in a large pan, or a preserving pan. Bring to the boil, then reduce the heat and simmer for one hour, to soften the peel.

Meanwhile, sterilise three 500ml jam jars and put a plate in the freezer.

When the peel is soft, add the sugar to the pan. Boil for 15 minutes, stirring regularly.

To test for a set, take the plate out of the freezer and place 1 tsp of the marmalade on it. Put in the freezer for two minutes. Remove from the freezer and push a line through the marmalade with your finger. If your finger cuts through cleanly, it is ready.

If it is still runny, boil for another 15 minutes and repeat the test, until it is set. Fill the hot jars with the hot marmalade and screw the lids on tightly. Allow to cool.

For the cake

Preheat the oven to 170°C/340°F/gas mark 31⁄2. Butter a 22–25cm round cake tin, then sprinkle in half the sugar. Finely grate the zest from the orange, then carefully pare off and discard the white pith.

Cut the orange horizontally into 1cm-thick slices. Layer the slices of orange over the layer of sugar in the prepared tin.

Beat the butter with 100g of the marmalade, the other half of the sugar, the ground almonds, polenta, baking powder, orange zest and eggs, then pour the batter into the tin.

Bake in the oven for 40–50 minutes, until it doesn’t wobble when you shake it. Remove from the oven and turn out while still warm, so the oranges are on top, carefully prising off any orange slices that have stuck to the tin and arranging them back on top of the cake.

Gently heat the remaining 150g marmalade in a small saucepan. When melted, spread it over the orange slices. Eat warm or cold.

Storage

Marmalade will keep for more than a year in a sealed, sterilised jar. Once opened, it should keep for at least a month. The cake will keep well for three to five days in an airtight container.

Creamy, spiced coconut porridge with sticky sesame bananaDid you know that, traditionally, Scottish porridge was made wi...
20/01/2020

Creamy, spiced coconut porridge with sticky sesame banana
Did you know that, traditionally, Scottish porridge was made with just oats, salt and water, and stirred with a spurtle (a wooden kitchen tool)?
Ingredients:
Serves 1

50g jumbo oats
250ml milk or plant-based milk of choice (plus extra if needed)
1 tsp ground ginger
1/2tsp ground turmeric
1/2tsp ground cinnamon
1tsp vanilla extract
1/4 tsp ground cardamom
2 tbsp coconut yoghurt
1 tsp maple syrup (optional)
Freshly ground black pepper
For the sticky sesame banana:

1 tbsp toasted sesame oil
1 tbsp maple syrup
1 banana peeled and slice lengthways
2 tbsp sesame seeds
Method:
First, make the sticky sesame banana. Heat a non-stick frying pan over a medium heat. Pour in the sesame oil ad maple syrup and swirl around the pan.

Next, add the sliced banana, and fry on the one side for a few minutes, until starting to caramelise. Flip and repeat on the other side. Turn off the heat and sprinkle with the sesame seeds. Carefully flip again to coat the banana pieces all over with the seeds.

To make the porridge, add the pats, milk and spices to a small saucepan, and place over a low heat. Bring to a simmer and stir continuously for a few minutes, until the porridge has absorbed the milk but is not too dry. ]

Turn off the heat and stir in the coconut yoghurt and if using, the maple syrup. Add a splash more milk if needed.

Spoon into a bowl and top with the banana and a small pinch of pepper.

Easy Aubergines & Crunchy SlawMore-ish grilled aubergine and tangy feta make this the perfect dish to impress your frien...
16/01/2020

Easy Aubergines & Crunchy Slaw
More-ish grilled aubergine and tangy feta make this the perfect dish to impress your friends and family with at dinner parties and pot-lucks.

If you really want to knock their socks off, serve alongside this crunchy cabbage slaw, which is made with a vegan roasted cashew dressing. Enjoy!
Grilled aubergines:
Taken from BBC Good Food. Serves: 4

Ingredients:
4 aubergines
150g feta
1-2 garlic cloves, finely chopped
Handful parsley leaves, finely chopped
5-6 tbsp extra virgin olive oil
Salt and black pepper
Method:
Preheat the grill to a high heat.
Run a small, sharp knife around the aubergine, just piercing the skin - one cut around the top of the aubergine, about 1cm below the stalk, and four evenly spaced cuts, down the length of the aubergine, right to the bottom.
Grill the aubergines for about 20 minutes, turning every few minutes, until evenly cooked with charred dull brown skin. When they are done, they should feel soft, but not collapsed. Transfer to a large plate and allow them to cool for a few minutes.
Peel away the aubergine skin using a small knife. The lines you cut earlier will help you, it should come away in four long, narrow sheets. Without cutting right through the stalk end, cut the aubergines in half so you have two horizontal halves that remain attached at the top.
Mix the garlic, parsley and olive oil together until it's well combined and then cover the aubergine with the mixture.
Season with a sprinkling of salt and pepper. Crumble the feta over the top and finish with a drizzle of olive oil.
Slaw:
Serves: 4 (as a side)

Ingredients:
100g cashews
Juice of 1 lemon
4 tbsp olive oil
1/4 head of red cabbage
1/2 onion
1 fennel bulb
Handful of raisins
Method:
Roast the cashews in a dry frying pan over a medium flame. This should take around 5 mins, but make sure to give them a shake every 30 seconds or so to stop them from burning. They are ready when they are smelling toasty and appear light brown but not charred in colour. Leave on a plate to cool.
When they are not too hot to the touch, put the cashews in the food processor (in the smallest bowl if you have more than one), turn on and leave for about 10 mins, or until they form a paste and gather together in a ball. Stop occasionally to push down the bits that have stuck to the side. Pro tip: If you don't have a higher powered food processor that you can leave on for 10 minutes, just do it in short bursts.
While the cashews are blending slice the vegetables into matchstick-sized pieces (longer is fine for the cabbage).
When the cashews have transformed into butter, turn the food processor back on and add the olive oil and lemon juice. Finally, add water very slowly (around 3 tbsp) until it has reached your desired consistency
Taste and season before tossing the cashew dressing through the vegetables.

Good health and good sense are two of life's greatest blessings.     Publilius Syrus
14/01/2020

Good health and good sense are two of life's greatest blessings.

Publilius Syrus

Change the way you speak to yourself."I had to reinvent the way I speak to myself. I had to look in the mirror and smile...
09/01/2020

Change the way you speak to yourself.
"I had to reinvent the way I speak to myself. I had to look in the mirror and smile when I saw the changes in my face, not look for flaws elsewhere. I set small goals and gave myself a lot of positive reinforcement...

But most importantly, I had to undertake this for me and because it was my choice. I had to decide I was worth it."

It's hard to keep up the enthusiasm months after you've swept up the confetti, but it's not impossible. Here’s to your h...
08/01/2020

It's hard to keep up the enthusiasm months after you've swept up the confetti, but it's not impossible. Here’s to your health!

Shakshuka Hummus with Spelt Flatbread:There's something especially satisfying about whipping up your own hummus. Finding...
07/01/2020

Shakshuka Hummus with Spelt Flatbread:
There's something especially satisfying about whipping up your own hummus. Finding your perfect flavour and texture takes a little time, but we think this recipe hits the spot.
Ingredients:
Served 4

1 aubergine, cut into 2cm cubes
4 tbsp olive oil
1/4 tsp smoked garlic powder (optional)
2 red or orange peppers, de-seeded and sliced lengthways
6 spring onions, roughly chopped
4 garlic cloves, sliced
1 tsp cumin seeds
6 tomatoes, roughly chopped
a pinch of dried chilli flakes
2 tbsp chopped olives, optional
1 tbsp capers, optional
a handful of coriander
sea salt flakes and freshly ground black pepper
For the hummus:

300g canned chickpeas
2 garlic cloves, peeled
2 tablespoons tahini
3 tablespoons extra virgin olive oil, plus extra to drizzle
1/2 tsp cumin seeds
juice of 1-2 lemons
smoked paprika, to sprinkle
For the flatbread:

Method:
Making the hummus:

Add the chickpeas (reserving 3 tablespoons), garlic, tahini, olive oil, cumin, lemon juice, a pinch of salt and 4 tablespoons of water to a food processor or blender, and blitz until very smooth and creamy (2-3 minutes). Top with extra virgin olive oil and a sprinkle of paprika.

Preparing the shakshuka veg:

Preheat the oven to 180°C/160°C Fan/Gas Mark 4.

Put the aubergine into a roasting tray and add 2 tablespoons of the olive oil and, if using, the garlic powder. Season with salt and pepper. Toss well to coat. Roast in the oven for approximately 25 minutes, turning occasionally until soft.

Preheat a griddle pan over a high heat. When hot, add the peppers and char for about 15 minutes, turning frequently until nicely charred on both sides. Remove and set aside, and when they are cool chop quite finely.

Pour the remaining 2 tablespoons of olive oil into a frying pan and add the spring onions, garlic and cumin. Fry over a medium heat for 3-4 minutes, until the spring onions are just starting to colour and get soft. Add the tomatoes and chilli flakes, and season with salt and pepper.

Simmer for 15-20 minutes until the tomatoes have broken down (note - you may need to keep adding a little water if the mix looks as though it is getting too dry). Add in the roast peppers and aubergine, stir to combine and simmer for a couple more minutes.

If using, stir in the olives and capers, and top with fresh coriander.

Making the flatbreads:

In a large bowl, combine the flour, baking powder, and a pinch of salt. Now add in the yoghurt and 75ml of water, mix thoroughly to combine and then transfer to a floured surface. Knead for a few minutes until you get a rough but springy dough. Pop it back in the bowl for 15 minutes.

Preheat a griddle pan or frying pan over a medium heat. Divide the dough into four portions, then roll one out on a floured surface to a 20cm round. Pop it on the griddle pan and allow to cook and char a little on one side, then flip to cook the other side. Repeat. Keep the flatbreads warm on a plate, covered with a tea towel.

Finally, spread the hummus onto a large platter and top with the shakshuka, reserved chickpeas and a little extra coriander, ready to scoop up with the flatbreads!

Everyone has a story behind how they became unhealthy. This story is important because it tells us the emotional motivat...
06/01/2020

Everyone has a story behind how they became unhealthy. This story is important because it tells us the emotional motivators behind all of the unhealthy habits we’ve adopted. Whether it’s depression, covering up anxiety or hurt, coping with loss, or running from our problems, we all use our sedentary lifestyle to avoid what’s actually bothering us.

SmoothieButternut Squash is something of a wonder food, helping to improve the quality of your sight, boost skin, heart ...
03/01/2020

Smoothie
Butternut Squash is something of a wonder food, helping to improve the quality of your sight, boost skin, heart and bone health, strengthen your immune system, and reduce blood pressure.
Ingredients
100g Butternut Squash
90g Granny Smith Apples
80g sliced banana
10g cashews
10g pumpkin seeds
10g chia seeds
1tsp Amchur
1tsp cinnamon

Sprout KrautFermentation has been undergoing something of a renaissance in recent years with the three K's (kimchi, kefi...
03/01/2020

Sprout Kraut
Fermentation has been undergoing something of a renaissance in recent years with the three K's (kimchi, kefir and kombucha) on everybody's lips.
Ingredients
300g sprouts
2 tsp salt
1 tbsp caraway seeds
A few peppercorns (you can also add some sliced garlic and chilli for a little extra punch)
Method
Finely shred 300g sprouts.

Add 2 tsp salt, 1 tbsp caraway seeds and a few peppercorns (you can also add some sliced garlic and chilli for a little extra punch). Massage for 5 minutes to release the liquid from the sprouts.

Pack the sprouts into a jar (roughly 400ml) and weigh them down with a small tumbler, then leave overnight.

The following day, the sprouts should have released enough liquid for them to be just submerged, if not add a little water so they’re covered when pressed down.

Leave, with the weight still pressing down and the lid off the jar, in a cool dark place for up to a week. Stir occasionally.

It’ll start to ferment in a few days. Taste every day. When it becomes sour put the lid on and store in the fridge, the flavour will develop with time.

Roast Carrots With Honey And FennelIngredients1kg carrots, peeled2–3 tbsp olive or rapeseed oil1½ tsp fennel seeds4 tbsp...
03/01/2020

Roast Carrots With Honey And Fennel
Ingredients
1kg carrots, peeled
2–3 tbsp olive or rapeseed oil
1½ tsp fennel seeds
4 tbsp honey
a good pinch of salt
Method
Heat the oven to 200°C/Gas 6. Cut the carrots into long wedges or roll-cut them into angular pieces. If they are small and slender, leave them whole or cut them in half lengthways. Toss with the oil, fennel seeds, honey and salt. Spread the carrots in a single layer over a roasting pan lined with baking paper. Roast for around 30 minutes until cooked through and caramelising in places – check after 20 minutes and turn over to ensure even roasting. Serve hot or warm.

Variations
Add a few sprigs of thyme to the roasting tray.
Swap carrots for beetroot or celeriac – or use a combination of root veg.
Instead of fennel seeds, try cumin seeds or lightly bashed coriander seeds.

Dirección

Lago Mayor
Villa Nicolás Romero
54416

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