March 28, 2017
Tanzanian albino children, attacked for body parts used in witchcraft, seek care in US
Four Tanzanian children with albinism, who lost limbs in brutal superstition-driven attacks, arrived in the United States on Saturday for medical treatment and respite from a homeland where they are persecuted and feared.
Weary from travel, the four stepped off a jet at John F. Kennedy International Airport, where Elissa Montanti, founder of the Global Medical Relief Fund (GMRF), was waiting to care for them.
The New York-based GMRF hosts children from around the world who have been injured in conflict or disaster.
Many need prosthetics like the children from Tanzania, where people with albinism live in danger.
Their body parts are highly valued in witchcraft and can fetch a high price. Superstition leads many to believe they are ghosts who bring bad luck.
The children who arrived on Saturday were making a return trip, having outgrown prosthetics they got in the United States with the help of GMRF two years ago.
The oldest boy, 15-year-old Emmanuel Rutema, speaks with difficulty. His attackers chopped off one arm and the fingers of the other and tried to pull out his tongue and teeth.
“I’ve come back to get a new arm,” he said in Swahili through an interpreter, tugging at his empty shirtsleeve.
Baraka Lusambo, 8, grinned in obvious delight as he took in the bustling airport and swung from the arm of a U.S. Customs and Border Protection officer.
Mwigulu Magesa, 14, and Pendo Noni, 17, hung back, shyly seeking reassurance from Ester Rwela, a social worker who traveled with them from Tanzania.
The children attend boarding school and live in so-called safe houses in Tanzania. They rarely go out in public because it frightens them, said Rwela, a social worker with Under the Same Sun, a charity that advocates for people with albinism.
“You can see that all of them are injured, they’re still traumatized,” said Rwela. “They don’t trust anyone.”
Elissa Montanti, founder of the Global Medical Relief Fund, talks with Baraka Lusambo, a Tanzanian with Albinism visiting the U.S. for medical care, after his arrival at JFK International Airport in New York City, U.S., March 25, 2017. REUTERS/Brendan McDermid
Mwigulu Magesa, Pendo Noni, and Emmanuel Rutema, (L-R) Tanzanian’s with Albinism visiting the U.S. for medical care, arrive at JFK International Airport in New York City, U.S., March 25, 2017. REUTERS/Brendan McDermid
Pendo Noni, Mwigulu Magesa and Emmanuel Rutema, (L-R) Tanzanian’s with Albinism visiting the U.S. for medical care, walk through JFK International Airport after arriving in New York City, U.S., March 25, 2017. REUTERS/Brendan McDermid
Supervisory officer Huss (2nd-R) for U.S. Customs and Border Protection escorts; Emmanuel Rutema, Mwigulu Magesa, Elissa Montanti, founder of the Global Medical Relief Fund and Pendo Noni,(L-R) following their arrival at JFK International Airport in New York City, U.S., March 25, 2017. REUTERS/Brendan McDermid
Pendo Noni, a Tanzanian with Albinism visiting the U.S. for medical care, arrives at JFK International Airport in New York City, U.S., March 25, 2017. REUTERS/Brendan McDermid
GMRF in the last 20 years has hosted more than 200 children getting medical treatment, but the ones from Tanzania stand out, said Montanti.
“We’ve helped children over the last almost twenty years, children that have stepped on landmines, kicked a can and it exploded,” said Montanti. “But this is so deliberate,” she added.
“When they first came they were extremely timid, no eye contact,” she said. “It was a matter of trust.”
“We broke through that. They know that we’re their friends.”
The children are expected to stay about two months, getting medical treatment courtesy of the Shriners Hospital in Philadelphia.
Albinism is a congenital disorder affecting about one in 20,000 people worldwide who lack pigment in their skin, hair and eyes. It is more common in sub-Saharan Africa and affects about one Tanzanian in 1,400.
United Nations officials estimate at least 75 albinos were killed in the east African nation between 2000 and 2015.
They say the number of reported attacks represent just a fraction of the total as most are secretive rituals in rural areas.
According to the Office of the U.N. High Commissioner for Human Rights, the body parts are traded in a lucrative market for use in witchcraft. Reported prices range from $2,000 for a limb to $75,000 for a corpse.
Recipe: Gluten-free fruit & honey granola
Food writer and photographer Jennifer Pallian is making a quick and easy homemade granola that can be prepared well in advance for families on the go.
Fruit & Honey Granola
INGREDIENTS
• 3-1/2 cups large flake oats or gluten-free quick standard oats (uncooked)
• 2 tablespoons coarsely chopped pecans
• 1/2 cup honey
• 2 tablespoons vegetable oil
• 1 teaspoon vanilla
• 1/2 teaspoon ground cinnamon
• 1/8 to 1/4 teaspoon salt (optional)
• One 6‑ounce package diced dried mixed fruit (about 1‑1/3 cups)
DIRECTIONS
1. Heat oven to 350°F.
2. In large bowl, combine oats and pecans; mix well. Spread evenly in 15 x 10‑inch jelly roll pan or on rimmed baking sheet.
3. In small bowl, combine honey, oil, vanilla, cinnamon and salt (if desired); mix well. Pour over oat mixture; mix well.
4. Bake 30 to 35 minutes or until golden brown, stirring every 10 minutes. Stir in dried fruit. Cool completely. Store tightly covered up to 1 week.
Variations: Substitute dried cranberries, chopped dried apricots or chopped dried peaches for dried mixed fruit.
Australian residents begin evacuating ahead of cyclone
Thousands of people began evacuating low-lying areas of Australia’s tropical northeast on Monday as a powerful cyclone bore down on the coast.
Cyclone Debbie was expected to cross the Queensland state coast along a sparsely populated 100-kilometre stretch between the towns of Ayr and Bowen early Tuesday, Australian Bureau of Meteorology forecaster Michael Paech said.
The cyclone was churning over the Pacific Ocean as a Category 3 storm on Monday, with wind gusts up to 165 kilometres per hour. It was expected to intensify to a Category 4 storm with wind gusts up to 260 kph per hour when it crosses on to land, Paech said.
Queensland Premier Annastacia Palaszczuk urged people in the most vulnerable areas to evacuate on Monday before conditions deteriorate.
She said the farming region had never experienced a storm stronger than Category 2, which packs wind gusts of between 125 and 164 kph . Older homes would not withstand a Category 4 storm, Palaszczuk said.
“This window of opportunity to leave is drastically closing,” Palaszczuk told reporters. “I am just pleading to everyone, please, listen to authorities. I do, you must as well. This is about your safety, it is about the safety of your family and the safety of your children.”
People were being bused out of low-lying areas ahead of a tidal surge that could be as high as 4 metres (13 feet), Palaszczuk said.
The storm late Monday morning was about 375 kilometres (230 miles) east of Townsville, a coastal city 90 kilometres (55 miles) north of Ayr.
Queensland Is Riding Out The Cyclone As Only Queensland Can
As Cyclone Debbie whips itself into a frenzy off the northern Queensland coast, there is little for prepared locals to do but watch and wait.
Emergencies services have warned residents and tourists that they're in for the long haul, with gale-force winds expected to continue into Tuesday evening and possibly even Wednesday morning.
With widespread power outages anticipated, locals are coming up with novel ways of keeping themselves entertained.
This couple were strumming some tunes in a gift shop in Bowen on Tuesday, their gentle melody only interrupted by the background of torrential rain coming down outside:
With every cyclone there's a song to be sung. In @9news, @loftea9 speaks to the Bowen couple finding their rhythm in #CycloneDebbie. 🎸 #9News | 9News.com.au
Some people were focused on keeping their furry friends safe and comfortable:
But it would be hard to beat Shane Borgas for commitment to his pets and home.
The 44-year-old has taped up the windows to his 1981 school bus and placed mattresses against the windows, in case they smash in. But he's refused repeated requests from the police to leave the Alva Beach Tourist Park in Ayr, which is in the floodzone just metres from the shoreline.
"If it comes to it I'll go down with my ship," he told the Brisbane Times. "I can't leave my buddies."
His wife and nine-month-old son have been evacuated to Townsville.
Others were finding refuge in some unconventional places, with a local gold mine opening its doors to locals seeking shelter.
Resolute Mining allowed their staff at its Ravenswood Mine, 100 kilometres west of Cape Upstart, to take Monday off work to help locals prepare for the cyclone, according to the Brisbane Times.
"Resolute has assisted in relocating vulnerable local residents and has made the Ravenswood site camp available for anyone seeking safe shelter," the company said in a statement.
In Ayr, some locals had a strong message to send to the turbulent cyclone:
Bloody Debbie. 📷 @bondstreetblue_ #cyclonedebbie
Others tried to make light of a difficult situation:
At least this bloke can make light of a bad situation... Gotta love an Aussie sense of humour in the face of adversity! (Photo: Facebook/Tony Larsen) #9Today
Over the weekend, locals were stocking up on essential supplies in anticipation of the ferocious weather to come, with many supermarkets selling out of basics like milk and bread. But even a Category Four cyclone wasn't enough to motivate shoppers to switch from their favourite flurry loaf:
"Cyclone still isn't bad enough to risk __gluten free bread" #CycloneDebbie pic.twitter.com/35bCnKeWPd
— Gina Rushton (@ginarush) March 26, 2017
ALSO ON HUFFPOST AUSTRALIA
March 23, 2017
Eggplant Bacon Is Here For Vegans Who Still Want Their Bacon Fix
Whatever reason you have for keeping meat out of your diet ― veganism, a vegetarian lifestyle, or taking on a healthy diet of some sort ― abstaining from bacon can be one of the trickiest challenges. No matter how much you don’t want to eat the porky, fatty meat, one smell of this breakfast staple can leave you craving it. And you’re not alone.
“@crispy678: The only thing I've really missed since become a vegetarian is bacon #vegetarianproblems #missbacon” ur my inspiration
— nat (@xo_nataliemarie) January 18, 2015
Doesn't the smell of steel ground oats make everyone drool? #GoodVegan #MissBacon
— Stephanie (@StephiSaid) March 19, 2013
This addictive cured meat can be a hard thing to give We have a plant-based solution for your bacon cravings: eggplant bacon. This stuff will give you a taste of the real thing without having to break any promises you’ve made to yourself.
Laura Wright We found this eggplant bacon recipe in Laura Wright’s new cookbook, The First Mess Cookbook. Wright is also the author of the popular health food blog The First Mess. Folks, we are smitten. The recipe calls on the “meaty” quality of eggplant and adds a smoky maple flavor with the addition of paprika, miso, tamari and maple syrup.
While this recipe is a great meat-free alternative to bacon for vegetarians, we think it has universal appeal for those looking to eat a little healthier. Try this plant-based “bacon” in your next BLT, and you just might soon be converted.
Reprinted from The First Mess Cookbook by arrangement with Avery Books, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © 2017, Laura Wright
Eggplant Bacon
serves 4 as a side
When you think about eggplant’s lush, meaty texture, this preparation seems like a natural progression. The flesh is quite absorbent, so it takes on the smoky-sweet lacquer here quite well. I prefer using this plant-based bacon for a BLT-style set-up because it’s naturally lighter and doesn’t steal the show from the other sandwich ingredients.
I leave the peel on for that distinctive chew and also because it helps hold the strips together. When you’re getting toward the end of the baking time, it’s important to keep an eye on the eggplant. It can go from perfect doneness to totally burned in seconds.
- 1 large eggplant
- 1 tablespoon (15 mL) sea salt
- 1 tablespoon (15 mL) virgin olive oil
- 1 tablespoon (15 mL) pure maple syrup
- 1 tablespoon (15 mL) apple cider vinegar
- 1 teaspoon (5 mL) smoked paprika
- 1/2 teaspoon (2 mL) gluten-free tamari soy sauce
- 1/2 teaspoon (2 mL) mellow or light miso
- freshly ground black pepper, to taste
Directions:
- Preheat the oven to 400°F (200°C). Set a cooling rack on top of a parchment-lined baking sheet.
- Cut off both ends of the eggplant. Then, with the cut bottom end flat on the cutting board, cut the eggplant down the middle. Lay each half, cut side down, on the board, and slice into 1/4-inch (5 mm) strips.
- In a large colander, layer the eggplant strips, sprinkling liberally with sea salt as you go. After you finish the layering, let the eggplant sit for 15 minutes. I usually set the colander over a plate or in the sink to collect the liquid escaping the eggplant.
- Rinse the eggplant thoroughly. Towel-dry the pieces of eggplant, and arrange them on the rack-fitted baking sheet.
- In a small bowl, whisk together the olive oil, maple syrup, apple cider vinegar, smoked paprika, tamari, and miso. Brush half of this mixture onto the eggplant strips. Season the eggplant with black pepper.
- Slide the baking sheet into the oven and roast for 20 minutes. Remove the eggplant and use tongs to carefully flip over all the strips. Brush the remaining half of the oil and maple syrup mixture onto the exposed side of the eggplant. Season the eggplant with black pepper once more. Roast the eggplant for another 15 minutes or until you start seeing some crisped edges. Serve eggplant bacon hot.
The First Mess Cookbook Check out The First Mess Cookbook
Also on HuffPost
8 Foods And Drinks That Contain Way More Sugar Than We Think
If we think of sugary foods and drinks, the ones that automatically spring to mind are soft drink, lollies, chocolate, biscuits and ice cream.
But then there are hidden sugars -- the ones that sneak their way into unsuspecting items, tricking us into thinking we can enjoy them more often and in large quantities. Cheeky.
Knowing which foods and drinks contain high amounts of hidden sugars is a great way to stay on top of your daily recommended intake and focus on foods which truly provide the greatest benefits.
First, let's take a look at how much sugar we should be consuming each day.
"The World Health Organisation recommends limiting added sugars to less than 10 percent of your total intake throughout the day," Anna Debenham, accredited practising dietitian from The Biting Truth, told The Huffington Post Australia.
"This equates to around 50 grams or 12 teaspoons a day for the average Australian adult (based on a 8,700 kilojoule intake). To put this in perspective, one can of Coke provides around 40 grams or 10 teaspoons of added sugars."
For additional health benefits, WHO recommends a further reduction of five percent of added sugar (six teaspoons) or fewer.
"Where possible, we always encourage people to stick to the five percent added sugar, as we promise it's worth the extra effort," accredited practising dietitian Alexandra Parker said.
"These guidelines are based on research looking at the link between sugar consumption and health, specifically weight gain and tooth decay."
But it's important not to get confused between added sugars and the natural sugars found in whole fruit, milk and veggies.
"These [WHO] guidelines do not refer to sugars naturally present in fresh fruits and vegetables and milk," Parker told HuffPost Australia.
"'Free' or 'added sugars' refer to sugars added to foods and drinks by the manufacturer, chef or person, and sugars naturally present in honey, syrup and fruit juice. For example, sugars in cakes, pastries, chocolate, lollies, soft drinks and table sugar.
"Added sugars are also often 'hidden' in food products like sauces, drinks and muesli bars. This means that you don't always account for them when considering your sugar intake."
So, which foods and drinks contain hidden sugars, and how much sugar do they really contain?
"We all know that chocolate, soft drinks and lollies are loaded with added sugar and are bad for our teeth. However, there are other surprising culprits that are not necessarily seen as 'treats' and that we might not associate with being a cause for concern," Debenham said.
To help you navigate the sugar-filled world, follow these easy tips.
1. Opt for whole foods
"First and foremost, we recommend choosing whole foods as much as possible," Debenham said.
"You can be sure that you're not going to come across sneaky sugars if your diet predominantly consists of fresh fruits and vegetables, whole grains, plain dairy foods and lean meats and alternatives."
2. Read the nutrition labels
"It's important to get savvy when it comes to nutrition labels," Parker said.
"Understanding how to read the nutrition information panel, including the ingredients list, will help you to steer clear of products with added sugar. For example, if you look at the ingredients list and find sugar is one of the first three ingredients, this usually means it is an added sugar."
3. Ignore marketing hype and buzz words
If you see the words 'natural', 'earth', 'nature' or 'gluten free', this is a sign to be extra cautious and check those nutrition labels.
And be wary of Instagram-promoted 'health' foods and drinks -- cold-pressed juice or raw bars are not typically low-sugar options.
"Don't be fooled by marketing hype around certain foods and drinks," Parker said.
4. Use sugar wisely
"Remember that sugar does have a place in a healthy diet, especially when it comes to encouraging consumption of healthy foods by fussy eaters," Debenham explained.
"For example, adding a teaspoon of honey to rolled oats to make it more palatable is a better option than avoiding oats. No guidelines recommend removing sugar altogether."
"Don't beat yourself up in you exceed the daily limit every now and then, but we promise that it is worth the effort to match these recommendations for both your short and long-term health," Parker added.
ALSO ON HUFFPOST AUSTRALIA
March 21, 2017
Love Tacos, Eggplant Parma And Caesar Salad? Try These Vegan Remakes
Contrary to popular belief, you're not bound to eating rabbit food for the rest of your life if you decide to go vegetarian or vegan.
With the meat-free lifestyle growing and growing, those who make the switch now open themselves to a world of creative plant-based versions of icecream, yoghurt, 'beef' burgers, chicken, cheese and even eggs.
This of course includes veganised remakes of your favourite classic meals. Think creamy Caesar salad, meaty tacos and cheesy eggplant parmigiana.
Don't believe it? Make these recipes from the Taste for Life cookbook by Animals Australia for yourself and find out.
1. Spicy lentil and walnut tacos
This healthy variation on the traditional mince taco boasts an incredible texture thanks to the surprising binding quality of ground walnuts. Great as a fresh summer treat and packed full of veggie goodness, it's a surprisingly low-fuss and high-protein win! For a lighter lunch option, use cos lettuce leaves instead of taco shells.
Serves four.
INGREDIENTS
- 500g button mushrooms
- ½ cup walnuts
- 2 tablespoons olive oil
- ½ onion, finely diced
- 1 garlic clove, crushed
- 1 teaspoon chilli flakes
- 1–2 x 28g sachets taco seasoning, or homemade seasoning (see tip)
- 400g tin lentils, rinsed and drained
- 8 taco shells
Taco toppings:
- 1 cup guacamole
- 1 cup cashew sour cream
- 3 cups finely shredded iceberg lettuce
- 2 cups diced tomatoes
- 1 cup finely sliced red capsicum
- 1 cup grated dairy-free cheese
- ½ cup chopped coriander, for garnishing
METHOD
- Finely chop the mushrooms into tiny cubes, and use a food processor to grind the walnuts into a coarse powder. Set aside.
- In a saucepan, heat the olive oil over medium heat. Fry the onion, garlic and chilli flakes for five minutes, until the onion is translucent and aromatic. Add the chopped mushrooms and fry for a further five minutes, stirring occasionally, until they begin to soften. Stir in the taco seasoning and ½ cup water and simmer for 30 seconds.
- Stir the lentils into the mushroom mixture, along with the ground walnuts. Cook, stirring, for two minutes, or until the mixture thickens. Remove from the heat and keep warm until ready to serve.
- Meanwhile, heat the taco shells according to the packet instructions.
- Place all the taco toppings in separate bowls, including the hot lentil and walnut filling, and the hot taco shells. Serve straight away, inviting diners to fill their own tacos however they choose.
Tip: To make your own taco seasoning, combine one teaspoon each onion and garlic powder, one teaspoon chilli flakes, two teaspoons dried oregano, one tablespoon hot or sweet paprika, two teaspoons ground cumin and some salt and pepper.
2. Layered cheesy eggplant bake
This lightened-up version of the classic Italian dish eggplant parmigiana is made with tender, smoky grilled eggplant slices, layered with breadcrumbs and a rich tomato sauce. Serve hot, cut into wedges, with a crisp green salad and a carafe of vino. Salute to that!
Serves four.
INGREDIENTS
- ½ cup olive oil
- 1 large onion, finely chopped
- 2–3 garlic cloves, crushed
- 1 teaspoon dried oregano
- ½ teaspoon dried sage
- 1 tablespoon tomato paste
- Pinch of sugar
- 2 tablespoons red wine or dry marsala
- 750g jar of tomato passata
- ½–1 cup vegetable stock (or water)
- 4 medium-sized eggplants (about 700–800g in total)
- 75–100g dairy-free cheese, either cut into slices or grated, plus extra to garnish
- ⅓ cup basil leaves, plus extra to garnish
- 1 cup panko breadcrumbs (mixed with 1 tablespoon nutritional yeast, optional)
For topping:
- 1 cup panko breadcrumbs
- 2 tablespoons olive oil
METHOD
- Warm half the olive oil in a large heavy-based saucepan over medium heat. Add the onion and sauté, stirring occasionally, for about eight minutes, until golden brown and softened. Add the garlic and dried herbs, and cook for a further 30 seconds, until fragrant. Stir in the tomato paste and sugar. Cook for another minute, until the sugar has dissolved, and the tomato paste turns a slightly darker red. Deglaze the pan with the wine or marsala, stirring for about one minute to allow the alcohol to evaporate.
- Stir in the passata. Bring to the boil, stirring constantly, then immediately reduce the heat to low. Cover and leave to simmer for 10 minutes, stirring occasionally so the sauce doesn't stick. Add the stock and mix well. Remove from the heat, season to taste and set aside.
- While the sauce is simmering, prepare the eggplants. Heat your barbecue to medium–high (alternatively, use a chargrill pan). Trim the ends from each eggplant, then slice lengthways into 1cm strips. Lightly brush each side of the eggplant with the remaining olive oil, then grill in batches for about five minutes on each side, or until slightly charred and tender enough for a knife to pierce the middle easily.
- Preheat the oven to 200°C conventional, or 180°C fan-forced. Lightly grease a 25cm round baking dish.
- Ladle one-quarter of the tomato sauce mixture over the bottom of the dish, then add enough eggplant slices to cover in a single layer. Sprinkle with one-third of the cheese, a few basil leaves and one-third of the breadcrumbs. Continue layering with the tomato sauce, eggplant, cheese, basil and breadcrumbs until you've used up all your eggplant -- make sure your second-last layer is tomato sauce.
- Sprinkle with the topping breadcrumbs to create a crust. Drizzle with the olive oil and pop the whole thing in the oven.
- Bake for 25–30 minutes, until the breadcrumb crust is lightly golden. Remove from the oven and leave to stand for a few minutes to let the layers fuse -- it will be molten hot!
- Use a very sharp knife to cut the eggplant bake into wedges. Garnish with extra cheese and basil leaves and tuck in.
3. Caesar salad with herb-roasted chickpeas
Crunchy and fresh with a flavour-packed creamy dressing, this salad will make you excited about eating your greens. The secret ingredient in the dressing is aquafaba -- a fancy name for the liquid from a tin of chickpeas. Here, this versatile ingredient is whipped to add a mayonnaise-like creaminess to the caesar dressing.
Serves four.
INGREDIENTS
- 1 cos lettuce
- 1 bunch kale, stems removed
- 1 small Lebanese cucumber
- 1 punnet cherry tomatoes
Herb-roasted chickpeas:
- 400g tin chickpeas, liquid reserved
- 1½ tablespoons virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried basil
- 1 teaspoon dried parsley
- 1 teaspoon smoked paprika (optional)
- 1 teaspoon onion powder or granules
- ½ teaspoon fine sea salt
- ¼ teaspoon cracked black pepper, or to taste
Caesar dressing:
- ½ cup raw unsalted cashews, soaked for at least 10 minutes in boiling water, or overnight in cold water
- 1½ tablespoons aquafaba (the liquid from the tin of chickpeas)
- 1 tablespoon lemon juice
- 1½ teaspoons tamari or soy sauce (gluten-free, if needed)
- 1–2 garlic cloves, peeled
- 2 teaspoons dijon mustard
- 2 teaspoons capers, drained
- ½ teaspoon fine sea salt
- ¼ teaspoon cracked black pepper
- 3 tablespoons mild-flavoured olive oil or canola oil
METHOD
- Preheat the oven to 175°C conventional, or 155°C fan-forced.
- To prepare the chickpeas, drain the tin of chickpeas, reserving the liquid for the salad dressing. Toss the chickpeas in a mixing bowl with the olive oil, lemon juice, dried herbs and spices. Pour into a large glass baking dish and roast for 25–35 minutes, or until the chickpeas are crunchy, stirring every 7–8 minutes so they colour evenly. Remove from the oven and leave to cool.
- Near serving time, place all the dressing ingredients, except the olive oil, in a blender. Add ⅓ cup water and blend on high until smooth. With the motor running, slowly drizzle the olive oil into the blender. Blend for about one minute, until all the ingredients are incorporated and the dressing is smooth and creamy. Taste test and add more salt and pepper as desired.
- Wash all the vegetables and dry them thoroughly. (Salad dressing won't stick to wet veggies and will pool at the bottom of your bowl instead of coating them evenly.) Chop the lettuce and kale into bite-sized pieces and place in a large salad bowl. Slice the cucumber into rounds, cut the cherry tomatoes and add to the salad bowl.
- Just before serving, drizzle the dressing over the salad and gently toss until all the vegetables are well coated. Top with the roasted chickpeas and watch this delicious salad disappear.
4. Seeded potato rösti with portobello mushrooms and avocado
For breakfast or brunch, this tasty café-style dish goes down a treat. Crispy, crunchy potato rösti contrasts beautifully with creamy avocado -- savoury mushrooms bring it all together. Add a sprig of fresh mint and we guarantee you'll enjoy every last bite. If you're breakfasting with avocado lovers, you could even use a whole avocado here.
Serves 2-3.
Recipe contributed by What You Eat café.
INGREDIENTS
- 2–3 large or 4–6 small Portobello mushrooms (1 or 2 per serve, depending on size)
- ½ avocado, diced
- ½ teaspoon olive oil
- Juice of ½ lemon
- Toasted sourdough bread slices, to serve
- Pepitas, for sprinkling
- Mint or parsley sprigs, to garnish
Seeded potato rösti:
- 1½ tablespoons whole flaxseeds (see tip)
- 2 potatoes, peeled and grated
- 1½ tablespoons plain flour
- 1 tablespoon pepitas, chopped
- 1 tablespoon sunflower seeds, chopped
- Olive oil, for pan frying
METHOD
- To make the rösti, place the flaxseeds in a food processor and grind into a powder. Tip into a small bowl. Stir in two tablespoons water, mix well, then set aside for 10 minutes, or until the mixture forms a gel.
- Place the grated potato on a clean tea towel or paper towel, then press and squeeze out as much moisture as possible.
- Place the potato in a large bowl. Add the flour and flaxseed gel. Mix well, then add the pepitas and sunflower seeds and season with a pinch of salt and pepper.
- Pour a good amount of olive oil into a hot frying pan. Divide the rösti mixture into six small portions and use a fork to flatten and form each one into a circle about 1cm thick and 8cm wide -- you may need to cook them in two batches to avoid overcrowding the pan. Cook over medium heat for 8–10 minutes on each side, until golden and crispy.
- Meanwhile, in a separate frying pan, cook the mushrooms over medium heat for about eight minutes on each side, until lightly browned, using a little olive oil if desired. Season to taste with salt and pepper.
- Just before serving, place the avocado in a bowl, drizzle with the olive oil and lemon juice, and sprinkle with salt.
- Arrange the warm rösti, mushrooms and sourdough toast on plates. Top with the avocado, sprinkle with pepitas, garnish with mint and serve straight away.
Tip: Instead of whole flaxseeds, you can use pre-ground flaxseed meal in the rösti.
Recipes and images extracted from Taste for Life by Animals Australia. Published by ABC Books, available in store or online.
ALSO ON HUFFPOST AUSTRALIA
March 15, 2017
Try These 4 Delicious Treats (That Are Conveniently Healthy)
One of the hardest things to do when you're trying to eat healthily is satisfy your sweet tooth (without giving in and eating a whole block of chocolate).
Your brain is literally hardwired to seek out sugary, refined treats, which means that a simple apple or handful of nuts just isn't going to do the trick.
That's where healthy treats that truly taste delicious (and sweet) help enormously.
Using nutritious ingredients as the base, these healthy desserts from Love Move Eat by Sally O'Neil, AKA The Fit Foodie, are all about turning classics into treats that fit into a healthy eating experience.
From cherry cashew scones to frozen chocolate banana pops, these nutritious treats have got you covered.
1. Frozen choc banana pops
"Bananas protect against muscle cramps during workouts by fuelling your body with potassium. Eat one before a sweat sesh for a hit of energy," O'Neil said.
Prep time: 10 minutes (plus freezing). Makes six.
INGREDIENTS
- 3 bananas
- 1 cup 90% dark chocolate or leftover basic raw chocolate
- 1 tablespoon tahini (optional)
- Topping ideas: ½ cup chopped nuts (such as hazelnuts, pistachios), shredded coconut, rose petals, cacao nibs, tahini, orange rind, matcha green tea powder, bee pollen
METHOD
- Line a baking tray or large plate with baking paper.
- Peel the bananas and cut them in half widthwise. Push a popsicle stick into each banana half from the flat cut side.
- Melt the chocolate however you like, then dip in the bananas or drizzle the chocolate over the bananas.
- Sprinkle each banana pop with your fave topping idea so that they stick to the chocolate.
- Place the pops on the baking paper, then drizzle with tahini (if using). Freeze for at least three hours before serving.
2. Flourless cherry and cashew super scones
"There's nothing better than a freshly baked scone straight from the oven," O'Neil said. "Kinda like a cake and biscuit all rolled into one happy package, they're the ultimate hybrid.
"Whilst we might be skipping the clotted cream (I know, *eye roll*) they're super tasty and high in protein. Wrap one up and throw in your bag for an afternoon pick-me-up."
Prep and cook time: 40 minutes. Makes eight.
INGREDIENTS
- 1 cup raw cashews
- ¾ cup natural vanilla protein powder (or additional cashews)
- ¼ cup arrowroot powder
- 1 teaspoon __gluten free baking powder
- ½ teaspoon sea salt flakes
- ¼ cup coconut oil, melted
- 1 organic free range egg
- 3 tablespoons rice malt syrup
- 1 teaspoon natural vanilla extract
- 1 cup cherries (fresh or frozen)
METHOD
- Preheat the oven to 180°C and line a 22cm cake tin with baking paper.
- Add the cashews to a food processor, then blend into a powder.
- Add the cashews to a large bowl, then mix in the remaining dry ingredients.
- In a separate bowl, whisk the wet ingredients together, then pour into the dry ingredients and mix well.
- Fold through the cherries and pour the mixture into the cake tin.
- Bake for 30 minutes, then remove and leave to cool for 10 minutes before slicing and serving with leftover chia jam.
Notes: While fresh cherries are best, feel free to substitute frozen in this recipe when they are out of season. You can also try other small fruits, such as strawberries or blueberries.
3. Vegan matcha pops
"Green tea leaves are ground to a powder, meaning you ingest the whole leaf -- giving you loads more antioxidants than traditional green tea," O'Neil said.
Prep time: 10 minutes (plus two hours freezing). Makes six.
INGREDIENTS
- ⅔ cup coconut cream*
- 1 teaspoon matcha green tea powder (see tip)
- 3 teaspoons rice malt syrup or 8 drops liquid stevia
- 75g 90% dark chocolate, melted, or leftover basic raw chocolate
- 2 tablespoons pistachios, roughly chopped
- Mint leaves and extra matcha, to garnish (optional)
METHOD
- Add coconut cream, matcha powder and sweetener of choice to a bowl or blender, and whisk or blend until smooth.
- In a popsicle mould, pour in the mixture evenly, leaving a small gap at the top for expansion. You can tap your mould on a hard surface to knock out any air bubbles.
- Pop in the freezer to set briefly, before adding the popsicle sticks (they should be able to stand upright).
- Put back in the freezer for a few hours or until completely set.
- Remove from moulds, drizzle with chocolate, top with pistachios, mint and a little extra matcha and enjoy!
* For a lighter option, use coconut milk or unsweetened nut milk. Or, sub half the coconut cream for plain Greek yoghurt. You'll amp up the protein for muscle repair and satiety.
4. Baked gingerbread porridge with caramelised pecans
"This fragrant porridge is delightfully low in sugar and super versatile," O'Neil said.
"It actually tastes like gingerbread men -- it's a must-try. Slice it up and tote it to the office, or stick it in the kids' lunch boxes (minus the nuts) for a simple snack on the go."
Prep and cook time: 50 minutes. Serves six.
INGREDIENTS
Caramelised pecans (make two cups):
- 1 tablespoon rice malt syrup
- 1 egg white
- 2 cups pecans
Porridge:
- 2 cups rolled oats (gluten free, as needed)
- ¼ cup natural vanilla protein powder (optional)
- ¼ cup granulated stevia
- 1 teaspoon baking powder (gluten free, as needed)
- 1 tablespoon ground ginger
- 1 teaspoon cinnamon
- ½ teaspoon Himalayan salt
- 2 cups unsweetened almond milk (or other non-dairy milk)
- 2 tablespoons organic coconut oil, melted
- 1 tablespoon rice malt syrup
- 2 teaspoons natural vanilla extract or powder
- Oil spray, for cooking
METHOD
- For the caramelised pecans: Preheat the oven to 120°C and line a tray with baking paper.
- Whisk together the egg white and rice malt syrup, and stir through pecans. For vegans, skip the egg and substitute with a tablespoon of olive oil or coconut oil. Spread out in a single layer on your lined tray. Bake for 20 minutes, stir, then bake for a further 20 minutes. Set aside to cool.
- For the baked porridge: Preheat the oven to 180°C.
- In a bowl, combine the oats, protein powder, stevia, baking powder, spices and salt. Set aside.
- In another bowl, whisk together the almond milk, coconut oil, rice malt syrup and vanilla until combined.
- Spray a large baking dish with a little oil, then add the oat mixture.
- Pour over the milk mixture and bake for 30 to 40 minutes until the porridge has become firm.
- Remove the porridge from the oven and top with a cup of caramelised pecans -- the other cup can be stored for another batch of porridge. Leave to cool a little before serving.
Love Move Eat by Sally O'Neil, Bauer Books. RRP $34.99. Available at all good bookstores or online.
ALSO ON HUFFPOST AUSTRALIA
'Salad Cakes' From Japan Are Here To Help You Get Your Five Veg A Day
Healthy cake. Yup, it's the foodie dream which is now a reality thanks to Vegedeco Salad in Japan. Their colourful creations wouldn't look out of place at a fancy patisserie, only they are made entirely from vegetables.
Instead of layers of cream and icing, these 'salad cakes' are made from layers of marinated veggies. The sponge is made with soy flour while the 'icing' is actually tofu cream. The cakes are free from sugar and __gluten and are suitable for vegans.
Vegedecosaladベジデコサラダ®︎ 南知多自然農園のお野菜で出来たベジデコサラダ®︎ Vegedecosalad made of vegetables of Minamichita natural farm #mitsukistyle #ミツキスタイル #ベジデコサラダ #低糖質 #グルテンフリー #ベジデコサラダデザイナー #デザイン #人参 #vegedecosalad #lowcarb #vegetable #vegedecosaladdesigner #glutenfree #vege #vegetablecolor #orange #japanesefood #instafood
@DEANFUJIOKA 本日、名古屋市中区にあるベジデコカフェでベジデコサラダを食べました。見た目も楽しめましたし、ヘルシーでとても美味しかったです。是非一度食べてみて下さい。 pic.twitter.com/vF36t1sLF7
— マリン (@Happysmilema5Ma) May 7, 2016
サラダです、サラダ。
— りちゃこ(バニラビーンズ) (@cha_maru) May 21, 2016
Vegedeco Salad®︎
@ 伊勢丹
最近よく食べてる😚❣ pic.twitter.com/leqMIsrBvw
本日のベジデコサラダ®️ ハートフルバイオレット ハートフルカカオ シトラスピンク スプリングイエローです Today's vegedecosalad Heartful violet Heartful cacao Citrus pink Spring Yellow #ベジデコサラダ #ベジデコサラダカフェ #本日のサラダ #サラダ #ベジデコ #カラフル #野菜の色 #グルテンフリー #低糖質 #名古屋 #カフェ #ベジタブル #野菜 #vegedecosalad #vegetables #vegetablesalad #vegecolor #glutenfree #lowcarb #japan #japanesefood #salad #healthylife #instafood
3月スタート✨天気はすっかり春ですね☺ 本日よりベジデコサラダカフェにミントグリーンが登場です❗️ 爽やかなバジルの豆富クリームで人気のベジデコサラダです🥗 今週のベジデコサラダ ハートフルピンク ハートフルバイオレット スプリングイエロー new❗️ミントグリーン Starting in March __ Weather is totally spring, is not it? Today is the mint green appeared in the vegetable salad cafe It is a popular vegetable deodorant with a refreshing basil beanfur cream This week's vegetable decorator Heartful pink Heartful violet Spring yellow New❗️ mint green #べジデコサラダ #べジデコ #べジデコサラダカフェ #低糖質 #グルテンフリー #ダイエット #サラダ #野菜 #全国配送 #vegedeco #vegedecosaladcafe #lowcarb #glutenfree #salad #vegetables #japan #instafood #healthylife #japanesefood
The creator of the 'salad cake' is Misuki Moriyasu, who sells them at her Vegedeco Cafe in Nagoya, Japan. She's even stared a 'Vegedeco Salad School' to teach people how to make their own vegetable creations.
A statement on the Vegedeco website says that "the concept of Vegedeco Salad is to be "fun to look at, "fun to eat" and "full of joy" using a new shape of salad."
Is this the ultimate guilt-free treat? These "cakes" are made with vegetables https://t.co/kzfy5pnGAI pic.twitter.com/XRzUbgR7Ez
— CNN International (@cnni) March 13, 2017
ALSO ON HUFFPOST AUSTRALIA
March 14, 2017
Here Are The Best (And Worst) Supermarket Breads
Poor ol' bread has a pretty bad rap these days.
Many people avoid the delicious baked good for fear of it not being healthy or making us fat, but, fear not, it doesn't have to be this way.
According to accredited practising dietitian and accredited nutritionist Sanchia Parker, bread can be part of a healthy diet -- as long as it's good quality and eaten in appropriate amounts.
"Bread is an Australian staple and with good reason," Parker told The Huffington Post Australia. "A loaf of bread is versatile, readily available, budget friendly and, depending on the type chosen, nutritious."
"Some people may decide not to buy or eat bread with the belief it is unhealthy. Buying whole grain bread and sticking to two slices a day will provide you with fibre, iron, vitamin B, magnesium, calcium and a small amount of protein."
What you put on your bread (or leave off) is also crucial.
"The problem is when someone is putting away multiple slices of white bread and slathering it with spreads, cheese and other less healthy toppings."
Finding a nutritious bread at the supermarket is easier said than done, however, with many products boosting their healthy image by using buzzwords like 'protein', 'gluten free' and 'natural'.
"Don't rely on health claims or marketing on labels to make your choice. Product marketing is very influential and uses misleading words and claims to make the food appear healthier than it actually is," Parker said.
If you're tempted by __gluten free products, but don't have celiac disease, Parker recommends being wary of __gluten free bread.
"This type of bread is perfect for those who have celiac disease, but just because it says it's gluten free does not mean it is healthier," Parker said. "Often gluten free breads contain more ingredients such as vegetable gums to replicate the spongy softness of bread."
Alright, so how do we find a nutritious supermarket bread? The key is to look at fibre, whole grains and sodium.
"Fibre helps with digestive, heart and immune health. It's found in whole grain cereals, legumes, nuts, seeds, fruit and vegetables," Parker told HuffPost Australia.
"When choosing a product with the fibre content listed, the Baker IDI recommend looking for eight grams per 100 grams. Some bakery breads may not have nutritional labels, in which case look for the darkest, heaviest and grainiest bread you can find -- chances are, it will have a higher fibre content."
Interestingly, fibre claims are one of the few health claims we can actually trust on the front of the product.
"In Australia, there are strict guidelines around wording on products that spruik their fibre content. If you see 'good source' of fibre, be assured that it legally has to contain between 3-4 grams per serve," Parker explained.
"Similarly, anything that has 'very high' or 'excellent source' on its product must contain between 6-7 grams fibre per serve, so these are good words to look for."
Falling under the fibre content of bread are whole grains, another important feature to consider when bread shopping.
Like the name suggests, whole grains contain the whole part of a grain -- the germ (the inside part of the grain with good fatty acids), the endosperm (the middle layer with the carbohydrate and protein) and then the bran (the outer layer with a lot of fibre, vitamins and minerals).
White bread, on the other hand, is 'refined' as it contains wheat flour which has had the bran and germ layers removed.
"Look for the words 'wholemeal' or 'whole grain' on your bread label. This tells us the product is a source of whole grains, meaning it will be higher in fibre," Parker said.
The third factor to consider is sodium (salt) content.
"Bread can contain more salt that you might expect. While we need some salt to maintain our body's fluid balance, too much can lead to high blood pressure," Parker said.
"If you have high blood pressure, or a family history of it, it might be an idea to choose breads that are lower in salt. A bread with less than 120mg per 100g is considered a low sodium option. If you can't find anything that low, just go for the lowest you can find.
"While it may be laborious to check the label of many products, remember once you have found one or two products that fit within these guidelines, you know for each subsequent visit exactly what to buy."
"King Henry's Bakehouse whole rye bread, Bürgen 'wholemeal and seeds', and Tip Top '9 grain wholemeal' bread are all good choices as they each contain over eight grains per 100 grams of fibre, making them a good choice for fibre," Parker said.
Another great option is Bill's Certified Organic Health Bakery.
"Those breads look amazing. Nutritionally, they stack up fairly well -- while they don't have as high a fibre content as other breads (around six grams compared to others that have eight grams), it's still considered a good source of fibre.
"They are the lowest in salt compared to the other breads, which is fantastic. But what I really like is the ingredient list, with such a great range of whole grains and seeds. The addition of chia seeds and linseed means the breads will contain omega 3s, an important fat that helps heart health.
"There is also a range of grains in each breads -- I saw teff, millet, barley and spelt -- making them a great way to ensure you are getting a mix of nutrients from each grain."
As for the worst, well, they are no surprise.
"The lowest in fibre are those breads that are often plain white supermarket own-brand, or the white bread loaves from the bakery. Best avoided as it will take a few slices before you are full," Parker said.
Basically, avoid white breads and go for the darker, heavier varieties. And checking the ingredient list and nutrition information panel is best.
ALSO ON HUFFPOST AUSTRALIA
A Gluten Free Diet Could Increase Your Risk Of Diabetes: Study
A decade ago, you had to scour specialty food stores to find gluten-free bread. Now, many supermarkets have an entire aisle dedicated to gluten-free products.
But this purportedly 'healthy' trend could have unforeseen health implications, Harvard University researchers say.
A new report by Harvard University's Department of Nutrition suggests a diet low in __gluten may increase your risk of developing Type 2 diabetes.
The study looked at the diets of almost 200,000 participants over a thirty year period. During that time, just under 16,000 cases of diabetes were confirmed.
Most of the participants in the study ate less than 12 grams of __gluten a day -- not a huge amount, considering a slice of bread contains around 4.8 grams. But those who ate the most gluten had the lowest risk of developing diabetes.
Abstaining from gluten means avoiding foods like breads, pasta, breakfast cereals, muesli bars, cakes and pastries unless they are made with 'gluten-free' flours such as rice flour and corn flour -- although even these products can still contain tiny amounts of gluten.
A small percentage of the population have problems eating gluten due to Coeliac disease or a gluten intolerance, but celebrities such as Gwyneth Paltrow, Lady Gaga, Katy Perry, Kourtney Kardashian and Jessica Alba have made the diet a popular lifestyle and weightloss choice.
The researchers found that those who ate less gluten also ate less cereal fibre, which is found in many of the foods containing gluten such as bread and pasta -- an important preventative factor for developing diabetes.
However, even after accounting for this, there was still a higher diabetes risk. The 20 percent of participants who ate the most amount of gluten in the study had a 13 percent lower risk of going on to develop Type 2 diabetes.
Geng Zong, a research fellow at Harvard's Department of Nutrition, presented the research findings at an American Heart Association conference last week.
"Gluten-free foods often have less dietary fiber and other micronutrients, making them less nutritious," he said.
"People without Celiac disease may reconsider limiting their gluten intake for chronic disease prevention, especially for diabetes."
The researchers suggest more research needs to be done to determine whether it is the gluten itself playing an active role in preventing the disease.