Tag Archives: monounsaturated fats

Health in a loaf: Nut and Seed Bread.

I’ve been properly wheat free for about 5 years now and in all that time I’ve yet to fully master the art of a decent bread. I’ll be honest it isn’t something I’ve spent much time on, but I probably should! Ask me to bake crumpets or pitta wheat free and I’ll rustle them up… but bread befuddles me.

So all this week I’ve had a nut and seed bread brewing. Finally I had time to have a play in the kitchen and give it a go. The result was a pretty spectacular loaf. I decided to avoid my bread machine and do it all by hand. The mixture was very sloppy which concerned me initially but then it had a lot of eggs in and I remembered using a packet mix which was similar in composition. I was so taken with this bread that I made another loaf using avocado instead of the oil – guess what? It was EVEN BETTER! So the final recipe is gluten, wheat and dairy free.

This bread is packed full of heart healthy monounsaturated fats from the nuts, seeds and avocado,  plenty of protein, the antioxidant vitamin E from the nuts and seeds, omega 3’s from the walnuts, phenols, tannins and flavanoids, magnesium and potassium. Wow a real powerhouse of nutrition just in a bread.

I enjoyed it with some cheese, tomato and cucumber but it is also lovely on it’s own. A great snack on the go or and easy lunch.

Gluten, wheat and dairy free nut and seed Bread 1

Nut and Seed Bread
Yields 16
A healthy bread made with nuts, seeds and avocado.
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Prep Time
15 min
Cook Time
40 min
Prep Time
15 min
Cook Time
40 min
187 calories
6 g
70 g
16 g
7 g
2 g
55 g
29 g
1 g
0 g
13 g
Nutrition Facts
Serving Size
55g
Yields
16
Amount Per Serving
Calories 187
Calories from Fat 138
% Daily Value *
Total Fat 16g
25%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 7g
Cholesterol 70mg
23%
Sodium 29mg
1%
Total Carbohydrates 6g
2%
Dietary Fiber 3g
13%
Sugars 1g
Protein 7g
Vitamin A
2%
Vitamin C
3%
Calcium
6%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup walnuts
  2. 1/2 cup pecans
  3. 1 cup almonds
  4. 1 cup of sunflower seeds
  5. 1 tsp baking powder
  6. 1 tbsp lemon juice
  7. 6 eggs
  8. 1 medium avocado
Instructions
  1. Preheat the oven to 175C or Gas Mark 4.
  2. Place the nuts and seeds into a food processor or coffee grinder and grind into a fine breadcrumb texture.
  3. Add the baking power and mix.
  4. Scoop the avocado out of its skin, chop and add to the processor and mix. Alternatively mash and mix in by hand.
  5. Beat the eggs in one at a time and add the lemon juice.
  6. The mixture will be runny like a cake mixture.
  7. Pour into a greased and lined loaf tin.
  8. Bake for 40-45 minutes until a skewer inserted in comes out clean.
  9. Cool on a wire rack.
beta
calories
187
fat
16g
protein
7g
carbs
6g
more
Dietitian UK https://www.dietitianuk.co.uk/

The Fertility Diet and the Guardian

I was fortunate enough to be asked by a media company to work with a journalist and write a column on Fertility and diet. This was fascinating for me as it meant I spent some time reading the research on this area and brushing up my knowledge. The article is at  the end of this post.

There has been some good research showing:

  • There is a U-shaped relationship between weight and fertility, with lower fertility rates in obese and underweight women, so you have the best chances of concieving when you are a healthy BMI.
  • Caffeine should be restricted to <300mg/d (1-2 cups tea/coffee). More than this is linked to an increased risk of miscarriage and poor fetal growth. Caffiene has a prolonged half life meaning it hangs around in the body so you really want to cut down the caffeine before you become pregnant. 
  • A large piece of research calls the Nurses Health study followed 17,000 plus women who were trying to conceive over a period of 8 yrs. The study showed that healthy eating is key. Women eating less trans fats, more monounsaturated fats (heart healthy fats such as olives and avocardo), more plant protein, high fat dairy products, high fibre, low glycaemic index carboydrates and more iron that comes from plants had higher fertility rates.
  •  There is some research to suggest over exercising and infertility may be linked. Although it is not proven that it is the exercise that causes the infertility, it makes sense as over exercising can stress the body and lead to being underweight, which are things we know affect fertility.
Dietitian UK: Priya features in the Guardian 26.07.12
Dietitian UK: Priya features in the Guardian 26.07.12