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What vegan ice cream is made of, and is it really healthy?

Can Ice cream be made without dairy cream, and be healthy at the same time? Yes, it’s absolutely possible, and a growing variety of vegan ice creams in the market confirms it. But what exactly those plant-based ice cream are made of?

Ice cream is known as a creamy frozen treat, and many of us could not imagine hot summer months without it, especially thanks to our childhood memories. In old times, each region, even each town used to have ice cream vendors of their own, who were inventive with flavours, making use of local ingredients.

Before we dive into details of how modern manufacturers replace dairy in their products, let me tell you that there have always been frozen dessert varieties without any animal products. For example, famous sorbets, made from sweetened water, with the addition of fruit juice. The most famous flavours are on a tangy side, and include lemon, grapefruit or a mix of berries.

Orange Sorbet

Or take a look at Sicilian granita, which reminds of shaved ice, but comes in unusual nutty flavours like almond and pistachio. Or think of paletas, traditional Mexican ice creams. While some of them are indeed made with milk, many artisan producers offer flavours that are mostly made just from fruit. Paletas are traditionally made with a natural sweetener (jaggery, raw thickened sugar cane juice), and the only extra flavour you might find there is a dash of red chill pepper.

Fruity popsicles and sorbets, of course, can satisfy our craving for a refreshing sweet, but can’t really match those traditional creamy sweet ice creams, that we know from our childhood. Following the trend of plant-based and vegan diet popularity, many manufacturers started developing their own formula for a perfect vegan ice cream – let’s take a look what they are made of!


Vegan ice creams and popsicles: ingredients

First of all, keep in mind that not all ice creams with a tag “vegan” are healthy. When you buy them, take a very close look at the ingredients, to make sure that there are no preservatives and artificial flavour enhancers. Also, pay attention to the type of sweeteners that are used in the ice cream and try to avoid all types of processed sugars, corn syrup etc.  As a rule of thumb, if you know all the ingredients and all of them are coming from whole foods (i.e. not processed), then you can enjoy it without major health concerns.

You can also make many of the vegan ice creams at home, easily, and then you will be in full control of what’s inside. If you want to replicate the store bought ice cream 100%, however, you will need an ice cream machine  (if you are ready to make the investment, take a look at our list of the best ice cream machines here).

Here is the list of the most basic ingredients that you will find in the healthier store-bought vegan ice creams:

Cashew nuts

If you’ve been into vegan desserts for a while, you might know that cashew nut is one of the most common bases used for the creamy vegan desserts. Soaked and processed cashews really resemble a creamy, dairy-like consistency, and make a great base for all the traditional treats, that would normally call for heavy cream or even cheese (like vegan cheese cakes etc.). The drawback of heavy cashew nut use is that it makes the ice cream quite expensive. Besides, we tend to eat too many nuts, that are very hard to digest, in their processed and sweetened form. Besides, some people might be allergic to nuts. In other words, even though it tastes amazing and has no dairy, it might not be the very best option for regular consumption.

Coconut milk

One of the main features of many vegan recipes, both at home and in the commercial food production, is when dairy milk is simply replaced by plant-based milk. Coconut milk here is the top choice, because it simply has a lot of fat, and hence can get really close to the original ice cream flavour. Of course, if coconut milk is used as the main ingredient of the ice cream, the coconut flavour will be very dominant and it puts certain limitations on the way the ice cream can be flavoured by the manufacturers. For that reason in coconut milk-based ice creams usually a lot of other ingredients are used, to mask the flavour, though it’s difficult to hide it completely. We found that the best way to “mask” the coconut flavour, if needed, is the use of spices, and we touch upon it in our vegan ice cream masterclass.

Soy

Soy is used in all possible vegan products. It’s used as a replacement for milk, cheese, meat, cold meats substitutes etc. There is no surprise that you find soy or its by-products not just in vegan sausages, but also in ice creams. While it can be used wonderfully as a base, it’s often used just as an additional ingredient.

Soy is a rather controversial product, and a lot of experts call to limit its consumption as much as possible. At the same time, many Asian countries, including Japan and Indonesia, have been traditionally consuming soy products (mostly fermented) without negative health outcomes. When it comes to soy, it’s very important to know where and how it was produced, and make sure that it’s an organic and non-GMO product. And of course, as in case with most other foods, that raise health concerns, moderation is key!

Cocoa butter and coconut oil

Among the ingredients of vegan ice creams you will often see cocoa butter and coconut oil, and their content can be quite high. Both are being added to slow down the melting process, and of course to add some fat, in order to mimic the full fat dairy ice cream as closely as possible.  Cocoa butter is mostly added to more expensive brands, as it’s quite an expensive ingredient on its own, but taste-wise it does make the texture of the product richer and creamier. Coconut oil was recently making headlines in the media (again) for not being as healthy as it was believed to be. You can read about both benefits and risks of coconut oil here and decide if it’s the ingredient you are happy about. From our side, again, we will mention what we think is the most important: moderation is key. And remember that many traditional societies have been thriving on coconut oil for centuries, given it’s grown and produced, as well as consumed correctly.

Sweeteners

People who lead a full sugar-free lifestyle might argue that all types of sugars and sweets are unhealthy. Why it’s not incorrect, it should not be taken to the extreme: as long as the sweeteners are natural, and are not eaten in excessive quantity, there is nothing wrong with having them in your diet . So, look for natural sweeteners (and this is what health-oriented brands usually use), like coconut sugar and syrup, raw cane sugar, stevia. As I’ve mentioned at the beginning of the article, if you are looking not just for a vegan ice cream, but for a healthy vegan ice cream, a type of sweetener used is one of the main things to pay attention to.

Agave syrup is a very common ingredient, but this is something you might want to be careful with – we are talking in detail about all types of sweeteners, and why things like agave syrup are unhealthy in our Healthy Desserts Course.

Thickeners

In traditional ice cream production milk powder is often used to give a better texture to the ice cream. You will also see different types of thickeners in vegan ice creams. Usually, it’s different types of flours, which should not be a big problem unless you have particular food intolerances and allergies.

Flavours

If you buy an all-natural vegan ice cream, you will never have a question about the type and the quality of the flavours that were added. What’s all-natural is easy to understand: those kind of brands will have on their list of ingredients things like fresh fruits and berries, raw cocoa powder, pure vanilla etc. They will never have anything starting with “artificial”,  or written in numbers and letters instead of words. This is as easy, when choosing a healthy product: just make sure that you don’t need to google any ingredient that you see on the box!

Of course, the only way to have full control over what your vegan ice cream is made of, is to make the ice cream yourself, and to be frank, it’s quite simple too. We have a detailed step-by-step video guide for making simple vegan ice creams without an ice cream maker. Making it yourself will allow you to create your favourite  flavors, eat it at any time you want, and save a lot of money on expensive vegan brands.

how-to-make-vegan-ice-cream


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5 Best ice cream machines: prices and features

There is an incredible choice of ice cream makers available in the market, and you might spend weeks trying to choose the right one and trying to figure out, which features are important for you. These precious hours of summer, which is always not long enough, are always best spent eating the ice cream, instead of figuring out how to make it!

If you are considering to get an ice cream machine for yourself or as a gift, you came to the right place to learn all you want about best ice cream makers in a few minutes. We’d love to help you save your precious time, but still make the right choice for a type of a machine, that  fits your budget and your needs best.

First, we are sharing our general recommendations for the easier choice of the right equipment, but it you just want to see our list of the Top 5 ice cream makers, than simply scroll to the bottom of the article.

What to look for when choosing and Ice Cream Maker

Ice cream maker is an ice cream maker, it just should make the best ice cream possible, doesn’t it? Well, it’s just a tiny bit more complicated than that. There are a few features you should look at when choosing an ice cream machine, and I’m not talking just about its price and size. Here are the key points you should consider, before deciding which purchase is right for you.

Ice cream, gelato or sorbet?

All of these three options (ice cream, gelato and sorbet) have different consistency. Usually, cheaper ice cream machines have limited features and will allow you to create treats only with one consistency. Make sure that you are happy with what exactly they can make.

Can you clean it easily?

This could be an overlooked issue when it comes to the choice of ice cream makers. It can, however, be compared to juicers: one can get super excited about the result it creates, but cleaning it might become a real nightmare! Choose the machine that will not add you any extra household work.

How long does it take to make ice cream?

We won’t lie, you might need to wait a while until you can sample your final product. That said, some ice cream makers are faster than the others, with average time for churning around 30-60 minutes. It does not end there, however: many quick ice cream makers will produce a rather soft mixture at the end, that will need to spend several hous in the feezer until it starts resemble a store/bought ice crem. If you have a little more to give away, it is worth investing in a more expensive, but a faster machine.

How noisy is it?

As we know already, creating your frozen treat does take a while. So, for some households it might be really important, that thee is no continious noise for one hour straigh. Pay attention at the noise level that the ice cream maker produces, and if you can tolerate it.

How about the warranty?

If you are targeting more expensive ice cream makers, make sure that it has good technical support, or that it’s even available in your country (it might not always be the case!).

How much ice cream can it produce at a time?

Don’t rely on the pictures, but make sure that you check the exact quantity of ice cream the machine can produce at a time. If you have a big family, or hope to prepare treats for big celebrations, a possibility of creating large volume of ice cream at a time can be crucial. Remember, it can take 1 hour to make a batch, and there are only that many hours in a day.

Top 5 Ice Cream Makers

(we are partnering with Amazon, which means that if you make a purchase by clicking on one of the links, we will get a tiny percentage of the sale, it is crucial to keep this blog up and running. That said, our opinion here is neither influenced nor sponsored by any particular brands, and this overview is as objective as it can be)

  1. Cuisinart ICE-100 Compressor Ice Cream and Gelato Maker

    Price: $207.99 +

    Makes: 1.5 quart

What we love about it:

  • It can make gelato, ice cream and sorbet, which means it can achieve different consistencies
  • It’s fully automatic, with a timer
  • It will keep your ice cream cool for another hour after it’s ready, even if you forgot about it
  • It’s BPA free
  • It has commercial-style compressor (meaning it can keep making your ice cream non-stop)
  • You can add toppings and extra flavours during the freezing process, without interrupting it
  • Takes only about 45-50 minutes to make it to the right consistency
  • It’s not very noisy

What’s not so cool:

  • Removing ice cream from it might be a challenge
  • It’s quite heavy and bulky
  • Cleaning some parts of it is not easy

See it on Amazon

2. Breville BCI600XL Smart Scoop Ice Cream Maker
Price: $44.99 +
Makes: 1.5 quarts

What we love about it:

  • It can make all possible types of frozen treats, including ice cream, gelato, sorbet, frozen yoghurt etc.
  • Keeps ice cream cool for up to 3 hours after it’s ready
  • Has both automatic and manual regimes, thus offers flexibility for the desired final product
  • Extremely easy to use
  • BPA free and has a child lock
  • Very reliable brand

What’s not so cool:

  • It’s quite pricey
  • It’s bulky and heavy
  • The machine is rather noisy

See it on Amazon

3. White Mountain Appalachian Series Wooden Bucket Electric Ice Cream Maker, 4-Quart (PBWMIME412-SHP)

Price: $174.80 +
Makes: 4 quarts

What we love about it:

  • Gorgeous and eco-friendly design, with a stainless-steel bowl inside and a wooden bucket outside
  • Makes a really big batch of ic cream at a time (4 quarts), thus it’s pefct for parties and big gatherings
  • Very easy to clean
  • It’s an established and famous brand of ice makers, has an excellent reputation of creating a perfect consistency ice cream

What’s not so cool:

  • Extremely noisy

See it on Amazon

4. Cuisinart ICE-30BC Pure Indulgence 2-Quart Automatic Frozen Yogurt, Sorbet, and Ice Cream Maker
Price: $65.99 +
Makes: 2 quarts

What we love about it:

  • Great price
  • Made from stainless steel, BPA free
  • Very easy to use and to clean up
  • Very fast: takes only 25 minutes to make the ice cream

What’s not so cool:

  • At times ice cream comes out significantly softer than you’d like it to be for serving

See it on Amazon

5. KitchenAid KICA0WH Ice Cream Maker Attachment
Price: $44.99 +
Makes: 2 quarts

What we love about it:

  • Price! If you have KitchenAid already, this is a great machine if you are looking for a budget option
  • It will not take much extra space in your kitchen (once again, given that you own a Kitchen Aid at this point already)
  • Takes just 20-30 minutes to make the ice cream
  • It’s really easy to clean

What’s not so cool:

  • To use it you’ll need to have Kitchen Aid already
  • Some people reported earlier that the blue gel leaks during the churning processMight need additional equipment to achieve the perfect result

See it on Amazon

After seeing all the options you might feel that an ice cream maker is too much of an investment, or  may be that your kitchen is packed enough already to add one more gadget to it. In this case, take a look at our No Churn Vegan Ice Cream Masterclass, which gives you great techniques and recipes to make frozen treats without an ice cream maker. Everything we cover in the Masterclass is also dairy-free and refined sugar-free. Even though these are not your conventional ice creams, they are much healthier and easier to make, and they are packed with nutrition too!

Related Article: What Vegan Ice Cream  is Made of?

 

 

how-to-make-vegan-ice-cream

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What is Kombucha and is it Really Healthy?

 

The kombucha has taken popular culture by storm, with people buying stacks of it at supermarkets. If you walk down a crowded street in a big city, you can probably spot 10 people with kombuchas in their hands within a span of 10 minutes.

 

But what is kombucha? Why are people going crazy over it? Does it really help you? Is it bad for you? How much of it can you drink? All these questions and more will be answered in this article as we give you all the basics of kombucha and its production, along with the health benefits and side effects.

 

What Is Kombucha

 

Kombucha is a drink made up of fermented green, black, or white tea, mixed with sugar. It is a key component of ancient Chinese medicine and has been around for a long time. Due to the fermentation of the kombucha through the use of a symbiotic culture known as scoby, which sort of resembles a mushroom, the drink starts to produce new compounds such as Vitamin B, probiotic enzymes, antioxidants, and cellulose.

 

All of these are great for your gut and your body in general. But, along with these healthy components, the fermentation also builds up small amounts of alcohol and other acidic components.

 

Health Benefits Of Drinking Kombucha

 

There are tons of people online and in real life who criticise kombucha and try to discredit its amazing health benefits, but a lot of these benefits have been scientifically proven to be true. For instance, a study conducted on mice in 2012 found that kombucha helps the gut microbiota in mice that have non-alcoholic fatty liver disease. This is just one of many scientific pieces of research conducted on kombucha that cement its health benefits. Here are a few other benefits of kombucha:

 

  1. Rich Source of Probiotics – Since kombucha is fermented through the use of a scoby or ‘mother’, they produce acetic acid and other acidic compounds, along with alcohol, making the drink carbonated. Along with this, there is also a large amount of probiotic bacteria that is created during the process of fermentation.
    Probiotics are ‘good’ bacteria and make your gut healthier, along with improving many different aspects of your health including digestion, inflammation, and weight loss.
  2. Contains antioxidants, vitamins and minerals – Kombucha is high in antioxidants (polyphenols), that are known for decreasing inflammation, the root cause of many chronic diseases. It also contains small amount of B group vitamins, minerals and organic acids, that fight against bad bacteria.
  3. Provides the benefits of Green Tea – Green Tea contains a lot of benefits and beneficial compounds such as polyphenols, which are a powerful antioxidant. Other benefits of green tea include improved metabolism, lowered blood sugar, increased weight loss, etc. Green tea has also shown the capability to reduce the risk of prostate, breast, and colon cancer. Kombucha that is made from green tea contains all of these benefits since they contain the same plant compounds.
  4. May reduce risk of Heart Disease – A study published in 2015 showed that rats that consumed kombucha showed improvement in the two markers of heart disease, LDL and HDL cholesterol in as little as 30 days. Green tea drinkers have been found to have 31% less risk of having heart disease, and since a variety of kombucha is made from green tea, this benefit applies to the latter as well. Since heart disease is the leading cause of death all over the world, drinking kombucha can help keep your heart healthy and safe from disease.

 

Health Concerns

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Although kombucha has many incredible health benefits, such as the ones we mentioned above, if not made properly or stored in the wrong way, it can be harmful to your health. Here are a few of the health concerns related to kombucha, that are often mentioned by the health experts, and the reasons why they might be not as big as they sound:

 

  1. Sugar – Kombucha is made with sugar, and it logically raises concerns among those who lead a sugar-free lifestyle or have blood sugar level problems. Here, it is important to understand that the sugar is consumed by the culture, and the ready drink doesn’t have the same amount of sugar that you put during its preparation. To be precise, one glass of kombucha will contain app.roximately 2-6 grams of sugar (vs 13 grams in natural orange juice, for example). That said, people with high blood sugar levels or diabetes should avoid drinking processed kombuchas since manufacturers add a lot of sweetening ingredients to it.
    In other words, sugar is a big concern in a store-bought kombucha, as it’s impossible to control the amount and the quality of sugar used during the manufacturing process. If you make kombucha at home, however, the type and amount of sugar can be reduced to its minimum, yet it will not compromise on the quality of your drink. At home, you can also use healthier alternatives to white sugar, like jaggery (evaporated cane juice).
  2. Alcohol – fermentation process of kombucha involves the breakdown of sugar into alcohol and carbon dioxide. Normally the level of alcohol in kombucha doesn’t exceed 0.5%, as in case with any other fermented drink (including kefir etc.). It was reported that homemade kombucha can reach up to 3% of alcohol, mostly due to inappropriate storage and prolonged fermentation process.For this reason, it is often recommended to pregnant women, and people with compromised immune systems to proceed with drinking kombucha with caution.
  3. Caffeine – Kombucha is made with tea, and hence the final drink has caffeine content as well, which can be of concern to people who choose not to consume caffeine. The amount of caffeine, however, is reduced during the fermentation process and is not the same as in the amount of tea used, coming up to not more than 10 mg per glass (vs 100 mg per glass of coffee).

 

While some health concerns are associated with kombucha, the health benefits of this ancient drink by far overweight its risks. Moreover, usually, they can be avoided by consuming properly prepared and stored homemade kombucha, when the high quality and healthier ingredients are used (green tea instead of black tea and jaggery instead of white sugar). Kombucha is an incredibly healthy drink that also tastes delicious, just don’t forget the golden rule for any kind of food and beverage, even the healthiest of all: moderation is key.

 

 

Check out our upcoming online courses:

 

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15 Tips on How To Start Cooking Healthy – From Nutritionists and Cooks

Healthy cooking often means a drastic change in eating habits, and as habits are our second nature, it might be just one of the most difficult things in the world to do. Many students in our Online Healthy Cooking School say that the most difficult thing for them was to start, to make that first step towards the healthier kitchen and better habits.

So, what do you do, where do you begin in that ocean of information about what is right and what is wrong on your plate? We asked 15 nutritionists and healthy cooks to share their best tips on getting started with healthy cooking. Here is the list of their practical advice, that can be helpful even if you are not a novice in healthy eating anymore.

1.Think “plus one” each time you are preparing a recipe or a meal

This reminds you to add at least one additional non-starch vegetable or beans to the meal or dish.  This simple technique is fast and can really help you boost your intake of vegetables that provide important micronutrients, feed the good bacteria in your gut microbiome, and fills you up on healthy foods. The great thing is it’s inexpensive, quick, and can easily be done with items you probably already have on hand if you’re trying to eat healthier.

Lisa Garcia  (MS, RDN, LD) is a registered dietitian nutritionist. She uses a coach approach and personalized, actionable steps to enable clients to address weight and gut health issues while still enjoying their lives and eating (follow Lisa on Facebook)

 

Easy green beans recipe:

2. Start with plant-based complex carbs and use the right oil

Start with a single-ingredient plant-based complex carb; my favorites include beans, legumes, potatoes, or any minimally processed grain such as barley or farro. Consider swapping butter and lard for liquid oils – my favorite being Avocado Oil, which allows for a high cooking temperature, and thus contributes a great deal of heart-healthy unsaturated fats!

Rachel Fine (MS, RD, CSSD, CDN) is a Registered Dietitian and owner of To The Pointe Nutrition, a nutrition counseling firm in NYC

(follow Rachel on Instagram)

 

3. Swap your ingredients for healthier recipes

For starters, cooking healthy does not need to be boring nor complex. One super easy swap is to start cooking with gluten free ingredients to make your dishes more nutritious. Swap out regular semolina drum wheat pastas for legume based pastas such as red lentil or chickpea pasta for increased protein intake, as 1 serving can have up to 14g protein. You can then add in your favorite vegetables and protein to make it a more well-rounded dish such as broccoli and grilled chicken. For flavor, you can whip up a plant based sauce in under 5 minutes such as a vegan pesto or a vegan cashew sauce.  Incorporating dairy free ingredients into your cooking such as using coconut milk or vegan cheeses have added nutritional benefits as these are anti-inflammatory and also a good source of healthy fats and proteins. You can use coconut milk as a swap for regular milk when baking or making pancakes, and swap out butter for coconut oil in all recipes as well.

Melissa Eboli AKA Chef Via Melissa is a certified Culinary Nutrition Expert (CNE), Nutritional Chef and wellness counselor based out of NY. Her services include event catering, dinner parties, cooking classes and recipe development (follow Melissa on Facebook and Instagram)

 

Gluten-free Strawberry Pie Recipe:

4. Start with sheet pan meals

People often overcomplicate cooking in their minds and when you add in a ‘healthy’ twist, it becomes even more daunting. From my experience, as a Food Business Owner and Health Coach, the best way to start is with whole food ingredients, prepared simply. And, don’t be afraid to take shortcuts to make it easier on yourself. For example, purchase pre-cut vegetables or mini-versions, like baby carrots and baby potatoes. This makes it so much easier to get food prepped and into the oven. I love sheet pan meals – where all the ingredients are cooked together on one sheet pan, making clean-up a breeze too. One of my favorites is organic chicken thighs with roasted baby potatoes and baby carrots. Use simple spices like salt, pepper and garlic powder to season the chicken, potatoes and carrots. Drizzle some olive oil on the pan and cook all ingredients at 400 F for 30 minutes. It’s easy to change up this simple meal with different proteins, vegetables, herbs and spices, like rosemary, sage or turmeric, for variety. You’ll be amazed at how simple this meal is to prepare and wow your family and friends!

Elizabeth Girouard is a Certified Holistic Health Coach and Certified Workplace Wellness Ambassador. She is also the Founder of Pure Simple Wellness and Zing Meals

(follow Elizabeth on Facebook and Instagram)

 

Baked potato wedges recipe:

5. Master 10 flexible recipe techniques

The best way to get started with healthy cooking is to first make a list of all the whole foods you love today (i.e., vegetables, grains, beans). It’s common to get in a food rut and forget about all the whole foods you already like. It’s best to start incorporating these “Personal Best” foods into your current meals before introducing new foods into your diet. The second tip is to make a list and master ten flexible “Recipe Techniques” that are aligned to your eating style and can easily incorporate whatever ingredients you have on hand. For example, a stir fry over quinoa or zucchini noodles, simple pasta dish, a frittata with meat and/or veggies, a vegetable soup with chicken or beans, and a meat/veggie chili are good examples of this. Keeping ingredients you love on hand and using simple but flexible recipes is a great way to get into healthy cooking one bite at a time!

Marissa S. Costonis H.C. is a health change guru and author of the Amazon bestseller, Change BITES, 5 Change Management Strategies to Transform Your Health

(follow Marissa on Instagram and Facebook)

 

6. Make half your plate fruits or vegetables at every meal

The recommendation for the general public is to eat at least 5 servings of fruits and vegetables a day, with a serving equivalent to about 1 cup of produce. Most Americans find this difficult to do, but if you cook each meal so that half of the plate is filled with fresh, frozen, or canned fruits or veggies, you’re guaranteed to improve your health. Typically, you should shoot for 2 servings of fruit, as these are higher in sugar, and 3 servings of non-starchy veggies per day. Don’t count the starchy corn, potatoes, beans, or peas towards your vegetable servings. While they do provide nutrients, like fruit, they’re high in sugar and can make your liver work overtime to release insulin. Focus on the “rainbow” of fruits and vegetables to get all of your vitamins, minerals, and antioxidants. This means eating greens, reds, oranges, whites, and yellows throughout the week, as each color contributes a small portion of your micronutrient needs.

Colleen Wysocki-Woods (MS, RDN) is a Registered Dietitian Nutritionist with a private practice in Colorado called ZEST Nutrition

(follow Colleen on Facebook)

 

7. Use as few ingredients as possible

Healthy cooking doesn’t need to involve all day meal prep, batch cooking and complicated meals or soggy dinners. Forget the idea of meal prepping and cooking for the entire week. This can get old, plus its tedious it involves a lot of work.  Focus instead on 5 ingredients, 20 minute meals, that involve little to no prep. Think pre-chopped veggies, fresh pre-made guacamole and sheet pan dinners!

Mariana Dineen is a Registered Dietitian and the founder of Pretty Nutritious, a virtual private practice and social media platform with a mission to help women find the confidence to ditch unrealistic diet rules and live a fun and delicious life

(follow Mariana on Instagram)

 

Two Ingredient Rice Bread Recipe:

 

8. Start with breakfast

Start small and pick one meal to transform at a time. Start with breakfast. Breakfast is easy to meal prep with homemade, healthy, and nutritious options, instead of all the processed sugar-filled junk, or worse, skipping breakfast all together before you run out the door.Easy options like overnight protein oatmeal, pancake bites, freezable waffles, vegan frittata bites, or classic baked goods like healthy muffins and quick breads.

Options that can be made ahead, freeze well, transport well if you do need to eat “on the go” and work for everyone in the family will make your morning less stressful, fueled with nutrition, and lead you to have an easier time making healthy choices throughout the rest of the day.

Rebecca Pytell is the founder, content creator, and celiac disease and food allergy coach behind Strength and Sunshine, a gluten-free & allergy-free food and recipe website

(follow Rebecca on Facebook and Instagram)

 

9. Buy the rainbow

When going grocery shopping, try to buy produce in a variety of colors or choose a different fruit or vegetable every time you shop- think rainbow. This will offer a wide range of health-promoting nutrients because each fruit or vegetable is packed with its own set of vitamins and minerals that our bodies need. Many of the pigment compounds in these fruits and vegetables also act as antioxidants, which defend against cell damage. With the help of a bit of oil and seasoning, you can easily roast or sauté a mixture of vegetables and incorporate them into entrees or meal preps. Fruits can be sliced into salads or enjoyed as desserts. Having a variety of produce on hand gives you options when it’s time to cook, helping keep your meals interesting.

Ysabel Montemayor is the lead Registered Dietitian at the meal delivery service Fresh n’ Lean,

the largest organic ready-to-eat meal delivery service.

 

10. Choose healthy oils for cooking

From my clinical experience, what we input to our bodies through food choices has a massive effect on “mental illnesses” (Anxiety, depressive disorders). It’s important to remember that a majority of our serotonin is located in our guts, that’s our neurotransmitter that creates feelings of happiness, so we first need to make sure our gut health is OK. My best tip is to start making manageable steps towards changing how you cook and eat. If you’re cooking with anything other than coconut, olive, or avocado oil, please change that now. Try new ways to roast veggies and always make your own sauces. They’re so much yummier and most likely always better for you. Here’s a healthy dressing recipe for honey mustard dressing: 1 tbsp olive oil, 1 tsp apple cider vinegar, 1 tsp dijon mustard, black pepper & Himalayan sea salt, a tsp (or less!) of pure maple syrup or agave.

Erica Basso (MA, AMFT) is a Holistic Psychotherapist, who uses the power of food to heal and connect

(follow Erica on Instagram)

 

11. Add more pulses and vegetables to your diet and cook them with spices

If you want to get started with healthy cooking, you may want to incorporate more plant-based ingredients in your diets such as beans, pulses, vegetables and tofu. When cooking with these ingredients, I would really recommend stocking up on some spices and herbs as they add so much flavour which will make all the difference. One of my favourite easy ways to make something healthy is to make a curry using chickpeas or lentils and lots of vegetables. Using spices such as curry powder, cumin and turmeric and herbs like cilantro (coriander), paired with some creamy coconut milk will transform the beans and vegetables into a comforting, flavourful curry that you won’t be able to stop eating!

Rhian WIlliams has a food blog where she posts easy, undetectably vegan and gluten-free recipes, focusing on healthy comfort food and naturally sweetened desserts using plant-based ingredients

(follow Rhian on Instagram and Facebook)

 

Mung Bean Soup Recipe:

12. Plan ahead and invest in slow cooker

Make a plan and keep it simple! One thing I love recommending to beginner cooks is investing in a slow cooker. We have all been there; coming home from a long day at work and don’t have the energy or time to cook. Start the day off right and throw something into the slow cooker! It is very hard to burn, and the entire meal is already done before you get home. Bonus: Check your local grocery store to see if they have any slow cooker meals already prepped for you.

Laurel Deininger is a Registered Dietitian and Certified Diabetes Educator located in St. Petersburg, Florida who loves cooking, yoga, and her dog, Reagan.

(follow Laurel on Instagram)

 

13. Keep frozen vegetables at hand

Getting started with healthy cooking can be intimidating, so I suggest starting with small changes instead of trying to go all-in at once. You’ll need time to build your cooking skills and for your body to adjust to the new way of eating. A great way to start incorporating more healthy ingredients into your meals is to keep frozen vegetables on hand. Items like frozen broccoli florets, spinach, peas, or cauliflower can be tossed into many recipes, like soups, stews, casseroles, and quick pasta dishes for an instant nutritional boost. Plus, they’re already washed and chopped, which means less work for you. And perhaps the best part, you don’t have to worry about frozen vegetables going limp in the back of your fridge if you don’t use them right away.

Beth Moncel has been creating simple, satisfying, balanced, and budget-friendly meals for ten years through her blog, BudgetBytes. She loves teaching people how to cook and watching them discover the joy and independence that come with cooking at home

(follow Beth on Instagram)

 

Savoury oatmeal with frozen veggies recipe:

 

14. Start slow and add one change at a time

So often people try to do too much as one time, cutting out entire food groups or macronutrients (carbs, protein, fat). Start by focusing on adding more veggies to your day and consuming protein at each meal.  Look for easy ways to make healthy swaps; one’s that take little to no effort. For example, instead of wheat pasta, try zucchini noodles or House Foods Tofu Shirataki Spaghetti. Instead of regular gnocchi, try a cauliflower based gnocchi. These are a few sneaky ways to increase your vegetable and protein intake, both of which keep you fuller for longer.

Lauren Cadillac is a Manhattan-based Registered Dietitian and Certified Personal Trainer, who’s approach focuses first on feeling good; improving mood, sleep, digestion, energy, performance in the gym and at work

(follow Lauren on Instagram)

 

15. Gradually build your healthy cooking habits

When getting started with adopting a healthy cooking regimen, the key is to start simple by choosing one meal that you want to focus on. From there you can start to seek inspiration and recipes from Pinterest, Instagram accounts or cookbooks for that one meal.  For example, if you want to start to cook healthier dinners, you can make a goal to cook one new healthy recipe a week. As you build up this habit, you can increase to two or three healthy recipes a week, until it some becomes a sustainable lifestyle. Then you can move on to looking at other meals or snacks to start cooking healthier options.  Don’t overwhelm yourself, take it one healthy meal at a time.

Allison Tibbs is a certified Personal Trainer & Healthy Lifestyle Coach who advocates for women to use fitness, nutrition, and self-care as a way to create more peace, joy, and balance in their lives

(follow Allison on Instagram)

 

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Food Cultures and Health with Tamara S Melton

In this episode we are talking with Tamara S. Melton, co-founder of Diversify Dietetics, about the importance of cultural diversity when it comes to nutrition, what impact traditional foods have on our health and what a healthy diet really means in the modern global context.

Interview Highlights and Quick Links

3:50 What cultural diversity means in the context of nutrition

7:15 How understanding of other’s food cultures can help improve eating habits

11:35 Why cultural diversity in food and nutrition is crucial for better healthcare outcomes

14:00 Why Quinoa and Kale is not the best choice for everyone

16:10 Why food diversity is so important

19:30 What makes certain cuisines so flavourful

21:00 Why you should always look at locally produced foods first

23:45 The role of geneticist food intolerances

26:35 What to look at in meat and dairy substitutes

28:00 The problem with popular diets (Keto, Paleo, vegan etc. )

31:00 What healthy eating really means – for everyone

33:05 What Diversify Dietetics stands for

About Tamara S Melton

Tamara S. Melton is a Registered dietitian nutritionist and a Director of Health Informatics for Morrison Healthcare. She is the former Inaugural Program Director for Health Informatics at Georgia State University (GSU). Tamara is the co-founder of Diversify Dietetics, a nonprofit organization dedicated to increasing racial and ethnic diversity in the nutrition and dietetics profession. “As an educator and administrator, I have seen the difference that a supportive community and access to resources can make in the success of a student. As a professional, I’ve seen that diverse teams lead to better outcomes for the patients and clients that we serve. I’m excited to create and participate in a space where we can improve diversity and strengthen the nutrition profession!”

Follow Tamara S Melton on Social Media:

Diversify Dietetics Website

Diversify Dietetics Instagram

Tamara’s Instagram

This video was recorded live, as a part of Happy Bellyfish Video Podcast “Healthy Eating Unbiased and Simplified”. In these interview series we bring nutritionists, doctors, farmers and activists to share different prospectives on what healthy eating is.

To watch LIVE EPISODES EVERY TUESDAY AT 8 PM and ask your questions directly, join our facebook group here

 

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8 Best Meal Planning Online Courses: Meal Prep Ideas and Beyond

Meal planning online courses can be a great help for those who want to embrace healthy eating, but have little time for daily cooking and shopping. Usually, they include meal planning templates, calendars and different tools to ease the process of meal preparation.

Online programmes from our top list offer different approaches to meal planning. Some of them focus on building your personal meal plan from scratch, giving special attention to its nutritional value. Some give you ready-made solutions for weight loss and muscle building, and some simply offer necessary cooking skills and hacks. Regardless of their focus, all these online courses offer great solution that will make your life in the kitchen easier and your diet healthier.

1. Nutrition Masterclass: Build Your Perfect Diet & Meal Plan

This best-selling course can be especially interesting for those who are interested in meal planning for weight loss and muscle building. The instructor Felix Harder, a Health and Fitness coach, teaches his students to create a meal plan of their own. He also introduces healthy dieting and explains common dieting trends.

2. Meal Planning and Food Prep for Real Life

This course is the best solution for those who want to introduce meal planning into their every day life. You will learn to plan, shop, portion and package food in a way that makes sense for you and your family. Instead of teaching what exactly you should eat, the instructor covers practical skills for meal planning and preparation.

3. Meal Planning Masterclass: Create Your Own Meal Plan

One more best-selling course for those who are into muscle building and weight loss, offered by a bodybuilder. It teaches to design a meal plan around your schedule and lifestyle, without excluding your favourite foods. As a special bonus, it even includes cheat meal tips and strategies.

4. Internationally Accredited Diploma in Diet Planning

If you are looking at meal plans from a professional point of view, this might be just the right program for you. Upon completion you can earn an Internationally Accredited Diploma Certificate in Diet Planning and Weight Management’ certified by CPD Certification Service. It offers 72 lectures and almost 4 hours of video materials that teach all you need to create perfect diet and nutrition plans.

5. Vegan Nutrition: Build Your Plant Based Diet & Meal Plan

If you are following a vegan diet, then this course might be just what you are looking for. It will help you understand the fundamentals of vegan dieting (calories, protein, carbs, fat, vitamins & minerals) and create a plant-based diet that is perfect for your needs and lifestyle. This course also focuses on fat loss and muscle building.

6. Paleo Dave Method: Techniques to Master Weekly Meal Prep!

This course is not taught from a perspective of a nutritionist or a health coach, it is taught from a perspective of a professional chef. The instructor will share with you real kitchen secrets to make your meal preparation easier and more efficient. This program focuses on Paleo Diet.

7. The Mediterranean Meal Plan – Never Say DIEt. LIVE it!

The mediterranean diet is believed to be one of the healthiest in the world and many centenarians (people who live over 100 years) are found in the Mediterranean region. This course explained the concept of the Mediterranean Diet and teaches ways to follow it in your every day life.

8. Quick and Healthy Make-Ahead Japanese Meals and Side Dishes

This course derives inspiration from the Japanese cuisine, which is known for its healthy dishes. It focuses on easy make-ahead meals and is full for wonderful ideas for any healthy kitchen.

Do you follow any particular meal plans? Share with us in the comments!

 

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Top 20 Gluten-Free Bloggers 2018 (Recipes, Travel & Lifestyle)

Gluten-free bloggers from our list opted for a gluten-free lifestyle for a good reason, and often it was not their own free choice. Most of them were either diagnosed with Celiac disease themselves or had to live with severe food allergies of their family members. All of them follow different diets: on this list you will find vegan bloggers, as well as those who follow keto or paleo diets, or just simply live without gluten and sugar, without giving it a special name.

Regardless, in each blog you will find plenty of delicious gluten-free recipes, motivation and resources for a healthy gluten-free lifestyle.

1.Gluten Free Follow Me

Gluten Free Follow Me, a creation by Jackie Aanonsen McEwan, is ore than just a blog – it’s a proper guide to gluten-free life. On her website you will find recipes, products and over 2000 gluten-free eateries.

2. No Gluten, No Problem

This blog is created by Pete and Kelli Bronski, a husband-and-wife team. No Gluten, No Problem received multiple awards as a top allergy and gluten-free blog, and for a good reason. Their website is full of delicious gluten-free recipes.

3. Gluten Free Easily

Shirley Braden leads a gluten intolerance / celiac support group, and she set up this blog to share the information with the group. She shares gluten-free recipes as well as tips on how to lead a gluten-free life.

4. The Spunky Coconut

By changing the nutrition Kelly V. Brozyna could dramatically improve the health condition of all members of her family. She creates gluten-free and Paleo dishes that are similar to conventional wheat/dairy/refined sugar recipes – you can find them on her website and in her cookbooks. 

5. This Mess is Ours

Meg van der Kruik, the creator of This Mess is Ours, has a true challenge: she cooks for a vegetarian and three meat-eaters with a range of gluten and dairy sensitivities. She shares her recipes on the blog, which accompanied by absolutely amazing photography

6. Noshtastic

Sheena’s blog is unique because it features recipes for different types of diets, while staying gluten-free. Thus, you will find gluten-free food ideas for paleo diet, whole 30 recipes, keto diet and low carb recipes.

7. Gluten-Free on a Shoestring

Nicole Hunn, the author of 4 cookbooks, focuses on making a gluten-free diet affordable for everyone. If you consider gluten-free food to be too expensive then her cost-saving recipes will change it.

8. The Gluten Free Lifesaver

The Gluten Free Lifesaver is created and managed by Kristine Ofstad, a coeliac. She features easy and yummy recipes and product reviews. If you are into food blogging yourself, then Kristine can offer you professional help in this niche as well.

9. Spoonful of Health

Dawn Wicks Rofrano, the author of Spoonful of Health is a health coach in Natural Medicine Clinic, where she works along with her husband, a Chiropractic Physician. Her blog is not specifically dedicated to gluten-free lifestyle, but her recipes are free of gluten, grain, dairy and soy. She also shares general health and nutrition tips.

10. Strength and Sunshine

Rebecca, the author of Strength and Sunshine, is a Celiac advocate, healthy allergy-friendly food blogger and a yogi. She shares amazing gluten-free recipes, which include plenty of cookies, breads, cakes and even doughnuts. 

11. CAFE (Celiac and Allergy Friendly Epicurean)

Jackie Ourman, a trained chef, had to switch her diet completely when her children, her mother and herself were diagnosed with life-threatening allergies. She shares gluten-free and allergy-friendly recipes and many useful resources.

12. Hold the Gluten

Maureen Stanley has been gluten-free since 2005. She is the creator of a famous podcast and on her website you will find loads of helpful gluten-free products recommendations, including cosmetics.

13. The Gluten Free Blogger

Sarah is a coeliac who makes gluten-free lifestyle fun! She loves food and calls herself a  “Professional Gluten Free Pizza Tester”. On her blog you will find products, recipes, eateries and even humour.

14. My Darling Lemon Thyme

Emma Galloway, the creator of My Darling Lemon Thyme, is a trained chef. When she took a break from work to take here of her newly born baby she discovered that her children, as well as her, suffer from gluten and lactose intolerance. Her blog is dedicated to “gluten-free vegetarian real food recipes, stories and tips on organic gardening”.

15. Goodie Goodie Gluten Free

Julie is a Board Certified Holistic Health Coach. Her website is devoted to “healthy original gluten-free & plant-based & free-from recipes, lifestyle articles, self-care tips, gluten-free reviews & spiritual growth.”

16. My Gluten-Free Kitchen

Michelle was diagnosed with a celiac disease in 2010. She loves baking and has a serious sweet tooth for cupcakes and cookies, so she had no choice, but to learn gluten-free baking.

17. Gluten-free Goddess

Karina, aka Gluten-Free Goddess, who discovered she was gluten-intolerant in 2001, shares an archive of 400 gluten-free recipes. We also love her FAQ session – it has a lot of useful tips for the basis of gluten-free lifestyle.

18. Gluten Free Sage

Jet, the creator of Gluten Free Sage, is sharing her 15 years of experience of living with Celiac disease. Her website is not just about recipes – it offers a real support for those who go through the same challenges and features tonnes of resources and motivation.

19. Eat Without Gluten

Sema is a college student who was diagnosed with Celiac and who makes a gluten-free lifestyle look really easy. Her blog provides “positive, practical, educational and insightful information on the gluten-free diet”.

20. BuenQamino

BuenQamino is a creation of Christina Kantzavelos, a world traveller who has been suffering from food allergies and an autoimmune disease since 2012. Her blog features Celiac, Gluten-Free, Allergen Friendly travel.   

And the best source for gluten-free travel available on internet is to be found on Legal Nomads, a blog, which we earlier featured in our Top 28 Food and Travel Bloggers.

Do you think we missed a great gluten-free blog? Let us know in the comments and we’ll be happy to add it!

 

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Vegetarian Cheese Following Ancient Roman Recipe, From the Milk of Endangered Goats

Giacomo Gati, a Sicilian producer of artisan vegetarian cheeses is doing even more important work than can seem at first glance. Through his work he is bringing back the old Roman traditions of cheese making and saving endangered Sicilian Girgentana goats from extinction.

Let us tell you his story.

 

Giacomo is a farmer’s son, who grew up close to the south coast of Sicily. It took him many years however until he settled in Campobello di Licata, his homeland, and started running a farm of his own.

When he was 17 he emigrated to Germany, pursuing better career opportunities as a mechanical engineer, but 10 years later a nostalgia for his native Sicilian countryside has brought him back.

Upon his return to Italy in 1979 he searched for Girgentana goats, whose milk taste he remembered since his childhood. In earlier times these gorgeous ancient goats with twisted horns were a common sight in Sicily. Shepherds would walk in the villages from house to house with their goats and sell fresh milk . But it was not the case anymore. At some point, there were around 30 000 Girgentana goats to be found in Sicily. But when Giacomo started his farm, there were only about 600 goats remaining.

 

 

The reason for the rapid decline of the goats population were the new sanitary rules imposed by the government. The goats were not allowed to enter the villages anymore and the farmers could not sell their milk easily. The only way to bring their population back was to make it financially viable to raise them. This is when Giacomo came up with an idea to start producing cheese from their milk.

There were many good reasons to bring milk from Girgentana goats back to the diet of Sicilians:

 

“The milk of this goat ‘capra Girgentana’ owns differents beneficials properties for the body and was the only type of milk which resembles at human milk, recommended for the diet of children and sick because it is low in cholesterol and easy to digests. Some researchers affirm that thanks to the Ubichinone coenzym, the milk of ‘capra Girgentana’ has an anti-tumor action. The goat’s milk also contains more selenium, zinc and iron than cow’s milk.”

 

The cheeses made in his small factory are unique not just because of the milk that they use.  Giacomo was not coming from a family of cheese-makers, and while it can seem as a disadvantage, it allowed him to experiment with different methods of production.

 

 

Most high-quality cheeses nowadays are made with animal rennet – an enzyme, that is derived from an animal (usually calf’s) stomach. In ancient times, however, rennets extracted from plants were used to coagulate cheese, but this knowledge is largely lost. Giacomo had to turn to ancient texts of Roman writers to find out the technique of cheese coagulation with the help of plants, and it took him many years of experimentation to come up with a perfect formula.

Some of the most common rennets that he uses are cardoons and milk from fig leaves. Both plants are growing all around Sicily in the wild.

 

 

One of the most flavourful cheeses was actually invented by mistake – without addition of any other enzymes to the milk at all. The coagulation was achieved thanks to the unique climate conditions, when a hot dry wind came to Sicily from the African coast.

 

 

The production of the cheese at Agricola Montalbo was taken over by a young couple from Licata,  Valeria Orlando and Davide Lonardo, who are carrying on and developing the traditions of ancient cheese-making.

You can find cheeses mentioned in this article here

 

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Iron-Rich Foods for Vegans and Vegetarians – How to Avoid Iron Deficiency

Iron deficiency is a rather common condition nowadays. Pregnant women, children and vegetarians are considered to be high risk groups and doctors routinely prescribe them iron supplements. But do they really need one, or can iron deficiency be avoided just with the help of iron-rich foods?

Side effects of iron supplements

First of all, it’s important to understand if you have any iron deficiency at all. For that you can simply make a routine blood test – nowadays some companies even allow to do so without a doctor’s visit (here is an example of one such Test for Nutrient Deficiencies that we know of).

Unless you are suffering with a severe case of anemia or have a serious medical condition, there should be no need for you to take iron supplements. Moreover, there are good reasons why you should avoid taking one. First of all, its side effects like constipation or diarrhea together with abdominal pain and cramps are common, and a medicine to aid digestion is often prescribed along with an iron supplement.

To do a quick check of what short-term issues appear to be most common, we did a search on Google, putting “iron supplements” with the word “why”, and here are the top suggested queries that appeared:

 

 

Recent research shows that If iron is taken in excessive quantities it can even cause long-term adverse effects on health. Some studies showed a suggestive association between dietary heme and risk of colon cancer. So, unless an iron supplement is absolutely necessary, it is worth trying to get all the iron you need from food sources.

Difference between iron in animal foods and in plant-based foods

Vegetarians and vegans are often diagnosed with iron deficiency. There are two different types of  dietary iron that are found in foods: heme iron and non-heme iron. Heme iron is only found in animal foods and it is much easier absorbed than non-heme iron. Animal foods with the highest content of iron include, for example, liver, beef, clams.

Non-heme iron is found in plant-based foods and it does not get absorbed as well as heme iron. It is possible however to increase non-heme iron absorption with the right combination of foods.

How to increase iron absorption from plant-based food

There are a few simple rules you need to follow in order to increase absorption of non-heme iron: 

  1. Always combine iron-rich foods with Vitamin C

Vitamin C helps to absorb iron and synthesizes red blood cells.

Here is an example of some foods containing a big amount of Vitamin C (besides lemons, oranges and fresh chilli peppers):

2. Do not combine iron-rich foods with foods that contain caffeine

Coffee and black tea can reduce your iron absorption by as much as 60%. Try to bring caffeinated foods and beverages in your diet to the minimum. If it is not possible, keep at least two hours between your iron-rich meal and a cup of coffee.

3. Do not combine iron-rich foods with foods that contain calcium

Studies have shown that calcium can inhibit iron absorption, the inhibitory effect, however, may be of short duration. Similar to caffeine, try to avoid eating any foods that contain calcium (for example, dairy) together with your iron-rich meal.

4. Consume foods containing phytic acid the right way

Phytic acid is found in plant seeds and it may interfere with absorption of various minerals and nutrients, in particular iron, zync and calcium. Foods with high content of phytic acid, however, are also the biggest sources of non-heme iron – it includes seeds, legumes and nuts. To neutralise phytic acid always soak the foods (at best overnight), or use techniques like sprouting and fermentation. Vitamin C also counteracts phytic acid.

5. Improve your overall gut health

Including probiotics in your regular diet can improve absorption of minerals significantly. Probiotic foods include yoghurt, sauerkraut, miso, kimchi.

Iron-rich foods for vegans and vegetarians

There are a few main groups of vegetarian and vegan foods that are rich in iron. If you follow the main rules of non-heme iron absorption, they might meet your daily iron requirement.

  1. Legumes

Different types of lentils, beans, including soy products, are known sources of iron for vegans and vegetarians. It includes flours made from legumes like chickpea flour.  Don’t forget to soak legumes overnight to neutralise phytic acid. Here are a few examples:

 

2. Leafy greens

Spinach is not the only source of plant-based iron, even though it is the most popular one. Other leafy greens like beet greens, swiss chard or turnip greens are also extremely high in iron.

3. Dry fruits, berries and vegetables

Some dried fruits and vegetables have significantly more iron than their raw form. The best example is sun dried tomatoes that have more iron than natto. Dried apricots are an example of iron-rich dried fruits.

4. Seeds and nuts

Seeds (sunflower seeds, pumpkin seeds, flaxseeds, hemp seeds etc.) are the real powerhouse of iron. It is also crucial to soak them before consumption. Here are a few examples of iron content in seeds:

5. Grains

Certain grains and cereals, including quinoa, buckwheat and oats, also contain high amounts of iron. Don’t forget to soak the grains before consumption.

6. Sweets

Molasses is often prescribed by nutritionists as a natural “iron supplement”. Jaggery (gur), raw unprocessed cane sugar, also has high contents of iron.

Recipes of some Iron-rich foods for vegans and vegetarians

Savory Chickpea Pancakes

Beet Greens Soup

Spicy Oatmeal

Sesame Spinach

Sesame Seed Candy

Nutrition data source: http://nutritiondata.self.com/

 

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Top 15 Weight Loss Online Programs (Nutrition, Diets and Foods)

Our list of online weight loss programs and courses focuses on specific diets, foods and nutrition in general. We did not prioritize any particular approach to weight loss, as we believe that all bodies are different, and what exactly will work for you will depend on many factors. All the courses in our list are built by professionals in their niches and offer comprehensive guided programs, meal plans, recipes of weight loss foods and lots of motivational material.

Here, at Happy Bellyfish, we believe that weight loss is just a positive side affect of an overall improved health, and it’s your own health but not the shape of your body that you should focus on. Healthy food is the first thing to start with. To learn more about healthy eating habits, check out our list of Healthy Online Cooking Classes or join our Free Sugar Detox Programme.

We wish you lots of success on your healthy eating and weight loss journey.

1. Weight Loss And Nutrition: Lose Fat & Get Your Dream Body

This course will help you understand the fundamentals of weight loss, from a nutritional point of view. You’l be able to create your own diet plan that will fir your personal lifestyle.

2. The 30 in 45 Weight Loss & Body Transformation Program

This program focuses on the right foods that promote and enable fat loss. It includes an easy to follow food guide and meal preparation strategies. The course also includes a Body Weight Workout Program.

3. Reset & Rebalance for Weight Loss

This weight loss course offers a very comprehensive 8-week program. It is developed by a Registered Dietitian and is largely based on the science of the glycemic index. The course includes a 77 page workbook that enables students to customize their meal plans.

4. Accelerated Weight Loss in Just 1 Week!

This short programme, designed by a kinesiologist and an acupressure expert, offers a simply meal plan that facilitates a rapid weight loss. The meal plan includes detailed recipes and a scheduled eating plan, that forces the body to use its stored fat.

5. Weight Loss: Nutrition, Lose Fat, Eat Healthy & Set Goals

This programme will help you identify healthy and unhealthy foods, understand nutritional food labels and learn how and when to use supplements. In a series of short lectures it presents nutrition tips and ways to set the right nutrition mindset.

6. Body 4 Believers Weight loss

The focus of this program is the knowledge about nutrition. It guides its students how to eat normal everyday foods in a way that removes fat from the body. You will learn how to achieve the right balance of the required macro-nutrients, improve metabolism and increase energy levels.

7. 6-Week Weight Loss Diet: Weight Loss Plan with 150+ Recipes.

It’s a very comprehensive 6-week weight loss program, that includes 40 videos of recipes and meal plans. It also introduces necessary lifestyle changes and covers such topics like raw foods and the ways to quit sugar and get rid of sugar addiction.

8. Weight Loss: Love Food and Lose Weight Without Dieting

One more six weeks weight loss programme, that doesn’t focus on any specific diet, but instead focuses on healthy nutritious food that helps you loose weight. You will learn what’s in your food besides calories and understand psychological and emotional side of our food choices.

9. Healthy Easy Desserts for Weight Loss (Vegan and Gluten-Free)

This is a healthy cooking online course that teaches how to create delicious sweets with natural sugars, focusing on nutrient-dense treats. It gives you ready solutions for homemade healthy snacks and healthy ways to satisfy your cravings.

10. Self-Control Psychology and Weight Loss

This course, unlike all the others on this list, focuses not just on the food itself but on the psychology of self-control for weight loss. It helps students stick to their goals and meal plans and teaches how to make high-calorie foods less alluring.

11. The Ultimate Intermittent Fasting & Fast Weight Loss Course!

Fasting is not the method suitable for everyone, but intermittent fasting is endorsed by many as an effective way to stay fit and energetic. This course explains the concepts of intermittent fasting in a series of very brief lectures and offers a meal plan at the end.

12. 5-Day Juice & Green Smoothie Detox For Weight Loss

A very brief course that gives an introduction into juicing and smoothies. It is created by a Certified Nutritionist and offers a full meal plan, a shopping list, juice & smoothie videos and a daily motivation video.

13. Xtreme Fat Loss Dieting Hacks For Faster Weight Loss

This weight loss course is based on a Keto diet. It offers mechanisms to control and stabilize blood sugar, introduces strategic cheat days and shares a workout plan as well. One small section is dedicated to intermittent fasting.

14. Nutrition for natural beauty from the inside out.

This course, offered by a certified Integrative Nutrition Health Coach, doesn’t provide quick fixes for a fast result, but rather introduces a long-term transformative lifestyle solution. It covers such topics like food allergies, strengthening of immune system and proper absorption of nutrients.

15. 7 Day Sugar Detox (FREE)

A short free online programme from Happy Bellyfish that offers an actionable plan to quit refined sugar, manage sugar cravings and develop healthy eating habits.

 

 

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