Food
By Dr Joe
I am sure you already know I like hummus as a dish. You should be having hummus at least about twice a week. Therein lies the challenge.
If you are going to have something that often, then creativity is going to have to come in to avoid boredom.
Hence I crafted this hummus recipe to give a regular hummus recipe some jazz.
The question was whether it was going to work. I had my fingers and toes crossed. If it tanked, that will be a huge embarrassment.
If it worked, then great. That would be another tick on the creativity board.
Off I went and came up with this Plummed Peanut Butter Hummus.
…and it worked a charm. Nice texture, nice taste, great for blood sugar control and nice for your waistline too.
If you are a fan of hummus, then this is another one to add to your portfolio.
What do we need for the Plummed Peanut Butter Hummus?
Chickpeas (drained) X 3 Cans
Peanut butter (crunchy) X 3 tbs
Plums X 3
Lemon X 2
Red Onion X 1
Black pepper X 1 tbs and half
Cumin powder X 2 tbs
Paprika hot X 2 tbs
Salt to taste
How to make the Plummed Peanut Butter Hummus
>> Slice up your red onions and the plums ensuring the core of the plum where the pit is located is discarded.
>> Squeeze out the lemons and pour the lemon juice into the food processor.
>> Add the red onions, the plum slices, crunchy peanut butter, black pepper, cumin and hot paprika into the food processor with the lemon juice.
>> Blitz the lot for about a minute and half. Pause the processor and check if you have got a fine paste. If you haven’t, blitz the lot again.
>> Now add the drained chick peas and salt to taste.
>> Blitz the content until you are happy with the texture. You want a nice thick paste but of course you can thin it out some more if you prefer it thinner by adding a little water at a time. Blitz every time you add water and check to make sure you are happy with it.
>> Turn off food processor.
That’s it. Your plummed peanut butter hummus is ready.
What about blood sugar friendliness of the plummed peanut butter hummus. I got a reading of 4.4 mmol/l (79.2 mg/dl). Nice.
Suggested further reading:
These Critical Foods prevent Chronic Diseases and Stop Inflammation whilst boosting Energy
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Food
By Dr Joe
Something that happens when you engage in serious exercise regardless of whether it is aerobic or resistance training is that you tend to feel hungry afterwards.
If you are someone who does any serious training or work outs this will resonate with you.
So, it was after I had been on a 3-hour walking exercise, I got home feeling rather peckish.
Sadly there wasn’t a lot left in my fruit bowl to make my usual loaded smoothies. I like my smoothies to represent a meal. It might be a smoothie but it is food regardless.
All I had in my fruit bowl were apples. I thought to myself…Hmmm, I’m sure I could craft a smoothie out of these apples. After all, I have natural yogurt in the fridge.
And that was how this apple oats smoothie was born. What this shows is you don’t have to have a lot to make a wholesome smoothie.
Oh and I got solid 7 hours plus out of this apple oats smoothie before I felt hungry again. Nice bonus.
What do we need for this apple oats smoothie?
Ingredients:
Apple X 3
Raw oats X half a cup
Natural yogurt X 250 g
Chia seeds X 4 tbs
Lemon X 1
Plant-based milk X 120 mls
How to make the apple oats smoothie
>> Slice up your apples and chuck them into the Nutribullet jar.
>> Squeeze in your lemon
>> Add the raw oats and Chia seeds
>> Blitz the lot for 1 minute. Pause the Nutribullet.
The content is going to be very thick after pausing it.
>> Now add the milk to your own liking. I use plant-based milk like Almond milk (unsweetened). If you want the smoothie to be very thin, add a lot of milk, otherwise add about 120 mls.
>> Then blitz the content again for another minute. Pause the nutribullet and you are good to go.
Your apple oats smoothie is ready.
Don’t own a Nutribullet yet? Get one here on Amazon.com and here on Amazon.co.uk
What was my blood glucose after having this apple oats smoothie? I got a reading of 4.5 mmol/l (81 mg/dl). Great!
Suggested further reading:
The Extreme Health Dangers of Excess Abdominal Fat
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Food
By Dr Joe
As I said the other day, I have just gotten into the awesome vegetable called Rocket (Arugula) and I intend to exploit it to the fullest.
Rocket veggie is one leafy green you must include in your portfolio of greens. It’s got royalty written all over it. Eat it even if you are a republican.
I love that tangy bitter edge that the rocket vegetable exudes when you chew on it and it packs bags of health benefits.
I put this recipe together with taste and verve in mind. What I didn’t bargain for was that this salad will be a hunger suppressing salad too.
This rocket energy salad is one you can take to work and have for lunch because 7 hours after having this salad, you will be asking yourself if you should be having your next meal or not. Seriously.
That’s why I named it Rocket energy because that is exactly what it does.
The rocket energy salad does tick a lot of boxes. Carbs (tick). Protein (tick). Fat (tick). Vitamins (tick). Energy provision (tick). Phytonutrients (tick), hunger busting (tick). The list goes on and on but let’s just stop there because you are hungry, right?
What do you need for this rocket (Arugula) energy salad?
Ingredients:
Rocket vegetables X 70 g
Boiled Eggs X 2
Walnuts X 80 g
Avocado X 1
Beetroot X 3
Balsamic Vinegar and Olive oil dressing
Nutritional information about rocket (arugula) per 100 g
| Calories |
21 kcal |
| Total fat |
0.5 g |
| Saturated fat |
0.1 g |
| Polyunsaturated fat |
0.3 g |
| Monounsaturated fat |
0.0 g |
| Cholesterol |
0.0 g |
| Total Carbohydrate |
3.7 g |
| Fibre |
1.7 g |
| Sugar |
2.0 g |
| Protein |
2.6 g |
| Sodium |
27 mg |
| Potassium |
361 mg |
How to make the rocket (arugula) energy salad
>> Place the walnuts in an oven tray and shove in your preheated oven for 5 minutes. The idea is to gently toast the walnuts to revv up that cruchiness in the walnuts. You might break them up to smaller chips if you prefer.
>> Place rocket veggies on your salad bowl.
>> Scoop up the avocado flesh and add avocado in pieces to rocket veggie in salad bowl.
>> Slice up your beetroot and add the beetroot.
>> Next slice up your boiled eggs and add to salad.
>> Spread the walnuts over salad.
> As far as salad dressing is concerned, for me it is optional. I’m quite happy to have my rocket energy salad without the salad dressing. I still find the salad tasty enough without the balsamic vinegar and olive oil dressing.
>> If you like to add the dressing, go ahead and drizzle just a little bit over the dressing. Remember though, olive oil does pack some calories, so be mindful of that when you drizzle the salad dressing. Toss up all the salad content to mix it all up.
That’s it. Your rocket energy salad is ready for munching. Enjoy!
Does this rocket energy salad pass my blood sugar test? Yes, it does. My blood glucose reading after having this salad 1 hour after having it was 4.2 mmol/l (75.6 mg/dl). Awesome!
Suggested further reading:
These Critical Foods prevent Chronic Diseases and Stop Inflammation whilst boosting Energy
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Food
By Dr Joe
If you have been out all morning shopping or doing whatever it is you fancy outdoors and you get back indoors looking ravenous, you need something quick.
A meal that you can rustle up in 10 minutes or less. Not too much to ask, is it?
You can apply the same principle to needing a quickie breakfast before you exit the house for work or a meeting.
The emphasis is on quick and that is where the peanut butter cinnamon oatmeal porridge comes in.
What’s more? No essential cooking skills required.If you can place a pot on fire, you can make this peanut butter cinnamon oatmeal porridge. No pretence necessary.
What do we need for this peanut butter cinnamon oatmeal porridge recipe?
Raw Oats X 1 cup and a half
Plant-based milk X 250 ml
Peanut butter X 2 tbs
Cinnamon
Honey X 1 tbs
Blueberries X 250 g
Avocado X 1
Almond flakes
Nutritional information for blueberries per 100 g
| Calories |
51 kcal |
| Total fat |
0.5 g |
| Saturated fat |
< 0.1 g |
| Polyunsaturated fat |
0.1 g |
| Total Carbohydrate |
14 g |
| Sugar |
9.1 g |
| Fibre |
2.4 g |
| Protein |
0.7 g |
| Salt |
< 0.01 g |
Micronutrients in blue berries include Vitamin C, Vitamin B6, Iron, Magnesium and Vitamin A
How to make the peanut butter cinnamon oatmeal porridge
>> Pour 250 ml of plant-based milk into a pot and add the raw oats. Stir together and place over heat. Stir intemittently.
>> Once oats begins to boil, add the peanut butter and stir together until all the peanut butter dissolves and mixes with oats homogenously.
>> Allow to boil whilst stirring every now and again. Now add in the honey and the cinnamon and stir together.
>> Allow to cook for about 4 minutes and turn off heat.
>> Pour oats into your desired bowl.
>> Scoop in the avocado flesh into the bowl of oats, then add blueberries and almond flakes.
That’s it. Enjoy your peanut butter cinnamon oatmeal porridge.
You see, it takes less than 10 minutes to prepare and you get a wholesome meal for your efforts.
Is this quickie breakfast blood sugar friendly? You bet it is. I got a blood glucose reading of 4.3 mmol/l (77.3 mg/dl). Pretty good, huh!
Suggested further reading:
Drink THIS first thing in the morning (3 Major Benefits)
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Food
By Dr Joe
Mention brussel sprouts and the you get the ugliest looks from your audience. Brussel sprouts don’t inspire foodie confidence in about 90% of the population.
Brussel sprouts have such a bad reputation that it is reserved for that Christmas feast. At least that’s what happens in my neck of the woods anyway.
Something to stomach once in year…not more. Just once in a year.
Quite an irony. You hate it, yet you quite grudgingly will eat it at a time when you are at your happiest. Celebrating the beauty of the year with something you don’t like.
Time to get brussel sprouts out of the dog house and give them their deserved attention. Oh, and brussel sprouts are good for your health, by the way.
Brussel sprouts are excellent for weight management too. Trust me, they are.
Enter the Roasted Honeyfied Brussel Sprouts
What do we need to make the Roasted Honeyfied Brussel Sprouts?
Ingredients:
Brussel Sprouts X 1000 g
Honey X 2 tbs
Rapeseed oil X 3 tbs
Cinnamon
Turmeric
Thyme
Black pepper
Salt
Nutritional facts on Brussel Sprouts per 100 g
| Calories |
43 kcal |
| Total fat |
0.3 g |
| Monounsaturated fat |
0.0 g |
| Saturated fat |
0.1 g |
| Polyunsaturated fat |
0.2 g |
| Total Carbohydrate |
9 g |
| Sugar |
2.2 g |
| Fibre |
3.8 g |
| Cholesterol |
0.0 g |
| Protein |
3.5 g |
| Sodium |
25 mg |
| Potassium |
380 mg |
Brussel sprouts also supply you with Vitamin A, Vitamin C, Vitamin B6, Iron, Calcium and Magnesium.
How to make the Roasted honeyfied brussel sprouts
>> Wash brussel sprouts and place in an oven tray. Place in pre-heated oven for 2 minutes to dry them up.
>> Get the tray out of the oven.
>> Now apply all the seasoning agents – turmeric, cinnamon, black papper, thyme, salt to taste. Mix together with the brussel sprouts.
>> Spead the oil and the honey over the brussel sprouts and mix everything together ensuring even distribution of all the seasoning agents, the oil and the honey rubs off on all the sprouts.
>> Chuck the tray back in the oven and let roast for about 20 minutes. You will see the brussel sprouts begin to turn golden brown.
That’s it.
Your roasted honeyfied brussel sprouts is ready for munching. Serve and eat as is or if you prefer, you serve with cannellini beans or red kdney beans in tomato sauce.
Blood sugar friendliness of this dish is awesome. 1 hour post meal, I got a blood glucose reading of 4.3 mmol/l (77.4 mg/dl).
Suggested further reading:
3 Unique Veggies That Fight Abdominal Fat?
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Food
By Dr Joe
I must admit, I have not been paying any attention to the leafy green called Rocket also known as Arugula.
I have largely ignored it much to my disappointment because rocket (arugula) has been shown to have some fantastic health benefits.
In fact, rocket rivals kale and spinach in terms of making our lives richer in health.
So I sought to correct that and came up with my first of many recipes that will include rocket (arugula). If you have high blood pressure, you won’t be doing yourself any favours by ignoring rocket.
Rocket ( arugula) has a lowering effect on blood pressure.
If you exercise regularly, you won’t be doing yourself any favours by ignoring arugula (rocket). It’s time to rocket your exercise endurance by munching some more rocket greens.
When I first tasted rocket (arugula), I discovered it had this peppery, tangy flavour and I was floored by it’s unique taste. That slight bitter edge was just too awesome and I fell in love with it straightaway. It was love at first taste!
So, my first idea was coming up with a smoothie recipe that would include arugula (rocket) and here it is – the rocket berries smoothie.
What do we need for this rocket (arugula) berries smoothie recipe?
Ingredients:
Rocket vegetables
Strawberries X 250 g
Rasperries X 250 g
Avocado X 1
Apple X 1
Plant-based milk X 200 ml
Rocket (Arugula) nutritional information per 100 g
| Calories |
21 kcal |
| Total fat |
0.5 g |
| Saturated fat |
0.1 g |
| Polyunsaturated fat |
0.3 g |
| Monounsaturated fat |
0 g |
| Cholesterol |
0 g |
| Total Carbohydrate |
3.7 g |
| Fibre |
1.7 g |
| Sugar |
2.0 g |
| Protein |
2.6 g |
| Sodium |
27 mg |
| Potassium |
361 mg |
Arugula will also supply you with Vitamin A, Vitamin C, Iron, Calcium, Mangnesium and Vitamin B6.
How to make the rocket berries smoothie
>> Chuck in the strawberries and rasperries into the Nutribullet jar.
>> Scoop in the avocado flesh
>> Add the rocket (aragula) vegetables and the apple fruit. Pour in some milk.
>> Then blitz for about 40 seconds.
>> Pause the Nutribullet.
You will find the rocket berry smoothie has a thick consistency.
>> Add some more milk and blitz the content for another 40 seconds.
Boom…your rocket berries smoothie is now ready to spice up your life.
Enjoy the unique earthy spicy taste of this smoothie. It’s like no other taste. I loved it. Hopefully you will too.
Does the rocket berries smoothie pass my blood sugar test. It does. I got a blood glucose reading of 4.3 mmol/l (77.4 mg/dl) 1 hour post-meal. Excellent!
Don’t have the Nutribullet yet? Get one here on Amazon.co.uk and over here on Amazon.com
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Dr. Joe