October 31, 2013

Read This For Some Healthy Fast-food Ideas!

Healthy Fast-food alternatives to satisfy those sweet and salty cravings! Thanks

thefastfoodfast's avatarThe Fastfood Fast

Image

So we now know what’s really in our Chicken McNuggets (bone, nerves, connective tissue and chemicals), and if reading the previous blog article was enough to make you say sayanora to fast-food altogether (yay!), here are some equally quick and healthier alternatives:

 

1. READY-MADE FOODS AT SUPERMARKETS 

Grocery stores are generally in the same vicinity of fast-food joints. Instead of reaching out for a typical high-fat, sugary fast-food meal, perhaps opt for a salad with roasted chicken, or even better yet – pick up a roasted chicken at your local supermarket and call it a day. 

Most chains have prepared food sections, with ready-to-eat options like chilled vegetables, roasted chicken mixes, tabouli salads, baby carrots, hummus, banana chips and nuts. Of course this is only a fraction of what’s normally available. The good news is, it’s often equally cheap to the food we get in typical fast-food joints (sometimes…

View original post 332 more words

October 30, 2013

10 Easy Food Swaps for Better Mood

Hello dear readers,

You’ve probably taken a look at the superfoods series and have a fair understanding of what these ingredients can do to you. The thought of using these in your regular diet might have even crossed your mind. Unsure where to start? Realistically, you doesn’t need to make drastic dietary changes, start swapping simple foods in small doses then gradually add these natural mood boosters to your diet!

Consider these 10 easy food swaps for better mood today:

  1. Swap chocolate for raw cacao powder. Raw cacao powder has been found to be one of the best food sources of stress-relieving magnesium to regulate your mood.
    83289511 image: source
  2. Swap cow’s milk for nut milk. For instance, Almond milk is packed with protein, fibre, calcium, vitamin E and high in magnesium for a good mood boost.
    IMG_7085 1 image: Green Cilantro
  3. Swap yogurt for coconut yogurt. This probiotic-rich treat is high in protein to keep you feeling energised and full for longer. Check out this great recipe by the wonderful Not Quite Nigella.
    IMG_0433 image: Linda Wagner
  4. Swap soft drinks for coconut water or filtered water. Coconut water is unsweetened gluten, allergy free goodness that contains 15 times the amount of potassium found in the equivalent volume of most sports drinks. Coconut water has 5mg of natural sugars compared to sports and energy drinks range from 10-25mg of altered sugars. It contains no fat, no cholesterol, and no preservatives – natural mood booster.Coconutimage: Stay Tuned
  5. Swap coffee and tea for herbal teas. Ease up on your caffeine intake by switching to herbal teas. For instance, Chamomile tea can relax your mind, or try ginger tea for a natural energiser.
    imagesimage: Middle Path
  6. Swap canola oil for coconut oil or olive oil. Switch to unsaturated fats that allows effective brain function and consume healthy fats to boost your mood.
    coconut_oil image: first descents
  7. Swap white sugar for honey or dates. Dates are great energy boosters due to its high glucose content and contains vitamins and minerals like protein and potassium vitamin B1, B2, B3 and B5. 
    Unsweetened Semi Dry Dates image: Gluten-free-vegan-girl
  8. Swap grains for quinoa. Instead of refined grains, opt for wholesome grains. Read our blog on using quinoa (KEEN-wah) to make a tasty twist to an all-time favourite.
    4678277014_89814a8ee6 image: Stone Soup
  9. Swap cereal for homemade granola. Whole grain Granola offers a great fiber source for breakfast, antioxidants and can help with iron deficiency. Granola can be sweetened with blueberries or honey for extra nutritional benefits. Check out this how-to video for homemade granola.
    homemadegranola image: Joy of Baking
  10. Swap energy drinks for superfood smoothie. Check out this delicious blueberry smoothie recipe by Chef of Health. Blueberries are superstar foods rich in anthocyanins, chemicals that promote brain health. Blueberries can also keep your mind sharp and boost your mood.

blueberry-smoothie1 image: Chef of Health

Which food swap will you most likely try out this week?

Tweet us @mindfoodmenu or Instagram (@mindfoodmenu) with #healthymind #foodswap #mindfoodmenu. Hope you enjoyed this post! 🙂

October 30, 2013

Superfoods series – Cacao, Avocado & Blueberries: The ultimate happy dessert

The time has come for last-minute crammers to tackle final assessments and exam preparations.

Well, realistically, we should all be hitting the books and finishing off our work, but I came across this recipe and just had to share with you. What’s even better about this dessert is that it is packed with superfoods – three in one delicious mousse!  The Conscious Foodie has generously shared this delicious choc berry mousse tart on her great blog on nutrition, natural food and wellbeing. Check her blog out for more recipes on more wholesome treats and healthy tips!

Image

Image: The Conscious Foodie 

Does this look too good to be healthy for you? Before you decide to pass on this naughty dessert, check out the ingredients: 

Choc Berry Mousse Tart (makes one, but of course, feel free double this to share with a friend, or indulge a little more. We won’t tell.)

You’ll need:

1 large Avocado

1 tablespoon raw cacao powder (adjust according to your preference)

2 teaspoons maple syrup (can adjust depending on how sweet you like it)

Handful of raspberries, blueberries or any other berries in your pantry and shredded coconut to garnish

…not too bad at all! let’s take a look at what these ingredients can do to you:

  • Avocado is a creamy superfood that’s packed with folate, vitamin E and monounsaturated fats – great for a much needed power boost as you tackle uni work. It can also keep you full for longer! 
  • Cacao powder has been found to be one of the best food sources of stress-relieving magnesium to regulate your mood.
  • Blueberries can keep your mind sharp and boost your mood as these super berries are rich in anthocyanins, chemicals that promote brain health. 

Ready to give this delight a try? 

Method:

Blend the avocado, raw cacao powder and maple syrup in a blender until shiny and smooth. Spoon mixture into a small tart tin and set in the fridge for a couple of hours. Sprinkle with berries and coconut. Enjoy!

This mousse keeps for a few days in the fridge. Feel free to use any sweetener – honey and dates would work well. Maybe double the mixture so you have extra, it’s pretty tasty!

Is this mousse the ultimate mood-boosting dessert? 

October 30, 2013

How to Make Fresh Pasta: Butternut Squash Ravioli

Here’s a nice dinner idea: Easy ravioli recipe by Everything Erica – Butternut squash is a great immune system booster rich in vitamin C and regulates blood sugar and energy level!

Erica Eckman's avatarEverything Erica

Last year, one of the most mystifying dishes to me was anything involving fresh pasta. I just couldn’t get the courage up to try making it and sort of skirted the subject whenever anyone asked me if I knew how. This all changed when my boyfriends Mom, Wendy, told me I had to learn to do it and that it was simple (I wasn’t about to argue with my new boyfriends Mother).

So on one rainy Sunday afternoon, I headed into her kitchen and she taught me how to make pasta. Not only is it easy, it’s actually really relaxing and involves only 4 ingredients (and I bet you have all of them in your house right now)! Once I learned how to make it, the possibilities were endless. I started experimenting with different recipes and found that my favorite was my Goat Cheese & Butternut Squash Ravioli w/ Sage…

View original post 793 more words

October 27, 2013

Superfood series – Walnuts: 2-minute breakfast to beat Monday blues

The weekend is almost over. I guess a lot of us are anticipating a full week of assessments and exam preparation. (yay!) 

The good news is, however, we can all look forward to breakfast tomorrow, with a healthy pick-me-up for our Monday-itis. As we know, breakfast is “the most important meal of the day”, so a nice energy and mood booster can go a long way to keep your spirits high throughout the day. 

Introducing Walnuts, the incredible superstar food:

Image

 

 

  • Walnuts are rich in omega-3 fatty acids, the mood stabilising chemicals for our brain.
  • According to Huffington Post, walnuts are also rich in vitamin B6 and tryptophan – mood-boosting properties.
  • Studies have shown folate (vitamin B9) deficiency and links to depression. Walnuts are a great source of folate to boost your mood and can help to ease anger. 

My go-to breakfast is greek yogurt topped with honey and a handful of walnuts. Greek yogurt is packed with probiotic goodness, protein and also an excellent source of potassium, which some studies have found to be helpful in elevating mood. 

This superfood-rich breakfast bowl is definitely worth the 2 minutes prep time to keep me going for the day. It’s quick and easy!

You’ll need:

1/2 cup greek yogurt

2 tablespoons honey

4-6 walnut halves or 1/4 cup chopped walnut meat 

Direction:

Spoon the probiotic goodness into a large bowl and drizzle with honey. Top it all off with walnuts and enjoy! 

Give walnuts a chance for your breakfast this week and let us know what you think!

What is your favourite breakfast? 

October 27, 2013

Superfood series – Quinoa: Tasty twist to an all-time favourite

The Quinoa Corporation calls quinoa the “Supergrain of the Future.” These seeds are available at your local supermarket or health food stores.

According to Greatist, quinoa (KEEN-wah) is packed with mood-boosting benefits. Not only is quinoa a great source of vegan protein, it’s also a complex carbohydrate that can increase serotonin levels, a feel-good chemical in our brain.

Try swapping your usual grains for a superfood-packed meal tonight with an all-time favourite: Quinoa Fried Rice.

Image credit: http://www.cookingforkeeps.com/wp-content/uploads/2013/03/PS33.jpg

Image credit: Cooking For Keeps 

Ingredients:
1 cup quinoa (or 2½ to 3 cups leftover cooked quinoa)
1 ½ cups water or low-sodium chicken stock
¼ small onion, chopped
2 carrots, peeled and chopped
3 scallions, chopped and divided
3 garlic cloves, minced
½ teaspoon fresh ginger, minced
1 tablespoon olive oil
2 eggs, lightly scrambled (still raw)
½ cup frozen peas, thawed
Sauce:
1 ½ tablespoons teriyaki sauce
2 ½ tablespoons soy sauce
¾ teaspoon sesame oil

For instructions to this balanced meal, check out Cooking for Keeps.

Our lovely follower, Ann (http://thefastfoodfast.wordpress.com) has sent us a delicious quinoa foodsnap:

Ann's delicious quinoa sushi

Super quinoa sushi on our Instagram @mindfoodmenu

Recipe:

– Quinoa (mixed with two tablespoons vinegar)

– 2 table spoons of sugar

– 2 teaspoons salt

Fill with purple cabbage, bean sprouts, egg, coriander, diced onion, sundried tomatoes and avocado! Sprinkled with roasted sesame seeds. Enjoy!

Follow us on Instagram @mindfoodmenu and share your good mood food ideas with us! | #mindfoodmenu #superfood #healthyrecipes

What are your favourite quinoa recipes?