Makes about 12 pancakes

Ingredients: 

• 1 cup Goodness Superfoods Quick Barley + Oats or rolled oats
• 1 1/2 cups  self raising flour (make it wholemeal for added goodness)
• 2 tbs caster sugar
• 1 egg
• 80g soft butter (replace with low fat ricotta cheese if you like)
• 2 1/3 cups milk (replace with butter or almond milk if you like)
• Olive oil or butter for frying
• Seasonal fruit, e.g. blueberries, strawberries or something naughty like dark melted chocolate to top the pancakes

The wraps or flatbreads are ideal for lunch, dinner or as a snack in between meals and are packed with the usual goodness of BARLEYmax™ and our other quality ingredients.

A serving size contains 10.4g of dietary fibre which is 1/3 of your daily recommended intake from the Heart Foundation for adults.  It is also low GI (41).

Have a look in the flatbread section at your local store next time and try them with this yummy recipe:

• 5 Goodness Superfoods Wholegrain Barley wraps
• fat free cream cheese
• lettuce leaves of your choice
• 3 tablespoons finely diced red onion
• 1 cup alfalfa sprouts
• 1/2 cup chopped tomato
• crumbled blue cheese
• 1 cup shredded red cabbage

Spread some cream cheese evenly over the wraps and top each with lettuce. Combine the remaining ingredients in a bowl and divide into four portions. Add on top of the wraps and roll them up. You can eat them straight away cold, add them to your kids’ lunchbox or you can toast them under the sandwich grill for a few moments. Enjoy!

We’d love to have your feedback about our wraps and would be very grateful if you have a moment to tell us what you think. We also love to hear how you prepare your wraps and will share your recipes on our blog.

Which is the larger black circle – the left or the right?

Does the one on the right side look larger to you?

The correct answer is that they’re both the same size! I know what you’re thinking.. aren’t these optical illusion answers rather predictable?

Interestingly, these silly perception problems we have can be brought out of those puzzle books, and into our actual lives. It’s possible to trick the mind and stomach into eating healthier portions. For many people portion control is a problem – it feels too good heaping your plate when you’re starving at the end of the day, but if you’re struggling to finish all of it or you feel a huge energy slump after your meal, it’s probably a sign that you’re having more food than  your body needs.  A simple switch of dinnerware could be incredibly useful for those trying to eat smaller portions.

Research suggests that people eat up to 22% fewer calories when they’re able to decrease the amount of empty space on their plate. Basically, when you see a large plate with empty void around the food, the brain unconsciously assumes the plate contains less food than a smaller-sized dish with no white space (see below), when in fact, both plates contain the same amount.

Larger plates can make a serving of food appear smaller; and smaller plates can lead us to misjudge that the very same quantity of food as being much larger. This leads you to eating more from the large plate. And since the eyes (not the stomach) count the calories, the brain will still think that the body is eating less – and the more likely it will send signals for you to embark on getting hold of a second serving, thanks to the survival instinct.

So the key is to start small, in a small plate/vessel. Instead of using a big 22inch plate for your meals, opt for a 8-inch plate packed full to the sides. If you’re using different plates for different foods, you can switch things around to your advantage. Load your vegetables onto the larger plate while using the smaller saucers for meat and carbohydrates.

Cholesterol is a type of fat that is carried in the blood and while your body need cholesterol (for example to product hormones), too much of it is linked to coronary heart disease and possibly some types of stroke. High cholesterol levels are a major contributor to clogging the blood vessels which supply the heart and other parts of your body.

Your body makes all the cholesterol it needs and flushes it out via your liver but a diet high in saturated fats leads to an excess of cholesterol in your blood stream. Now if your cholesterol level is 6.5mmol/L or higher your risk of heart disease is about 4x higher compared to a person with a cholesterol level of 4mmol/L! If you have high cholesterol, you are not alone.

So what can you do to reduce and maintain a healthy cholesterol level? A combination of lifestyle and diet changes can have a massive impact on your cholesterol levels and it is recommended that you:

• quit smoking
• maintain a healthy body weight
• eat a balanced diet made of wholegrain, fresh fruit and veggies, oily fish, low fat dairy and lean meats
• cook with polyunsaturated or monounsaturated oils
• include plant sterol enriched foods in your diet
• drink in moderation
• exercise at least 30 minutes every day

There are also certain foods which are known for its cholesterol lowering properties:

• Beans and lentils: not really fancy food but high in fibre, in particular soluble fibre 
• Dark chocolate: yummy and good for you thanks to its flavonoid
• Edamame: green soy beans and full of fibre and isoflavones
• Extra virgin olive oil: liquid gold containing monounsaturated fatty acids
• Garlic: wards off vampires and cholesterol because it contains allicin
• Oats: warm and comforting porridge in winter, oats are packed with soluble fibre
• Pinot Noir wine: the full bodied red fights cholesterol with resveratol and other flavonoids
• Psyllium seed husks: are part of the Plantago ovata plant seed native of India and are rich in soluble fibre
• Salmon: bursts with flavour and omega-3 fatty acids, DHA in particular
• Walnuts: yummy snack full of ALA omega-3 and monounsaturated fatty acids
• Goodness Superfoods cereals:  tasty start to your day and full of fibre, polyunsaturated and monounsaturated fat

Fibre plays an important part when tackling your cholesterol levels and also “good” fats so look out for products containing these when you go shopping next. Also, check out the results from last year’s Goodness Superfoods Challenge and find out how the right breakfast can positively impact on your cholesterol levels.

Good luck!

Sources:

http://www.csiro.au/Outcomes/Health-and-Wellbeing/Prevention/CholesterolFacts.aspx

http://www.healthcastle.com/top-10-foods-lower-cholesterol

http://www.heartfoundation.org.au/healthy-eating/fats/Pages/cholesterol.aspx

Here are some great ideas for substituting processed and unhealthy ingredients like flour, butter and sugar, adapted from Greatist.com.

1. Black beans for flour

It’s a great way to cut gluten while getting in an extra protein boost – and it tastes great!

How? Drain and rinse a can of black beans for flour when you’re baking brownies.

Try? Gluten free black bean brownie recipe

2. Whole wheat flour + Barley+Oats 1st for white flour

Replacing white flour with higher fibre alternatives can add a whole new dimension of nutrients, flavor, and texture and won’t cause glucose levels to spike as high.

How? Use a mixture of whole wheat flour and ground up Goodness Superfoods’ Barley+Oats 1st to replace a portion of the flour in the recipe. Remember that the added fibre and goodness will make the mixture denser, so it’s best for heavier baked goods like cookies, muffins and crumbles  (probably not ideal for sponge cakes!)

Try? BARLEYmax pear & cranberry muffins

3. Unsweetened applesauce for sugar

Using applesauce in place of sugar can give the necessary sweetness without the extra calories and, well, sugar. While 1 cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack more than 770!

How? When baking cookies, brownies and muffins, you can replace up to two-thirds of the sugar with applesauce. Hence if you have a recipe calling for 1 cup of sugar you can use 2/3 cup of applesauce and just 1/3 cup of sugar. Read more about swapping applesauce for sugar.

Try? Oatmeal raisin cookies

4. Unsweetened applesauce for oil or butter

Don’t knock this one till you’ve tried it. The applesauce gives the right consistency and a hint of sweetness without all the fat of oil or butter.

How? Replace up to 3/4 of the butter or oil in your recipe with applesauce.

Try? This works well in any sweet bread (like banana or zucchini), or in muffins (low-fat blueberry muffins)

5. Almond flour for wheat flour

This gluten-free switch gives any baked good a dose of protein, omega-3s, and a delicious nutty flavor.

Try? Classic butter cookies

6. Avocado puree for butter

They’re both fats (although very different fats) and have nearly the same consistency at room temperature. The creaminess and subtle flavor of the avocado lends itself well to the texture of fudge brownies and dark chocolate flavorings. Also, it makes your baked goods vegan friendly!

How? Smash up the avocado and combine it with the other wet ingredients (vanilla extract, syrup, etc.)

Try? Classic fudge brownie

7. Brown rice cereal and flax meal for Rice Crispies

Brown puffed rice has the same texture as conventional white rice, but just half the calories. The flax adds extra fibre and omega-3 to the mix without changing the flavor.

Try? Deceptively delicious brown rice crispy treats

8. Vanilla for sugar

You can cut sugar by half and still get the sweetness you like. Replacing 1/2 cup of sugar in a recipe will chop out almost 400 calories!
How?You can replace 1/2 cup of sugar with 1-2 teaspoons of vanilla.

9. Mashed ripe bananas for fats

The creamy thickening power of mashed banana acts like avocado in terms of replacing fats in baking recipes. The consistency is ideal, and the bananas add nutrients like potassium, fibre, and vitamin B6 too.

How? Each banana is equivalent to between 1/4 to 1/2 cups worth (when smashed). Substitute an equal amount of mashed banana for butter in the recipe. For example if a recipe specifies 1/2 cup softened butter, pack a 1/2 cup measure with smashed banana instead.

10. Evaporated skim milk for cream

It’s the same consistency with just a fraction of the fat. Evaporated milk tends to have a bit more sugar (only about 2 grams), but it is well worth the switch for those looking to cut down on fat.

Bananas: One banana is packed with fibre, vitamin C and B6 as well as Potassium. Unless a whole banana harvest is wiped out by the Australian weather, bananas are an inexpensive snack on the go or in your breakfast cereal.

Beans:One of the cheapest source of protein and fibre you can find- half a cup of black beans will give you a decent serving of iron, magnesium, folate and of course protein and fibre.

Canned Whole Tomatoes: Okay arguably not a stand alone food but canned tomatoes should be a staple food in your pantry anyway. This versatile ingredient forms a great base for soups, sauces, stews and more.  One cup of canned whole peeled tomatoes is rich in vitamin C and B6, fibre and potassium.

Carrots: Crunchy carrots can be consumed raw but are also great in roasted, boiled, in soups and in other foods. One cup of raw carrot sticks are rich in vitamin A, C and K as well as fibre and potassium.

Frozen Spinach: Spinach is one of the best foods you can buy and it can be easily added to salads, soups, sauces or eaten as a side dish. Frozen spinach is a bit cheaper than fresh spinach and also easier to store. It is very rich in vitamin A, B6, C, E and K as well as packed with fibre, calcium, folate, magnesium, potassium and selenium.

Lentils: Similar to spinach, lentils are very nutritious and good for you. One quarter cup of (unprepared) lentils is a good source of  fibre, iron, protein, vitamin B6, folate, magnesium, potassium and zinc.

Oats: Delicious for breakfast and yummy in biscuits and other sweet treats, oats are hero food! Half a cup of rolled oats are a great source of fibre, protein, iron, magnesium and zinc.

Peanut Butter: smooth or crunchy, peanut butter is a yummy on its own or on wholemeal bread or in biscuits. Although high in (good) fat and calories, peanut butter is packed with fibre, protein, vitamin E and magnesium.

Peas: The little round green peas are not to be underestimated! Frozen peas are easy to store and are loaded with fibre, vitamin A, C and and K

Sweet Potatoes: Versatile and healthy, sweet potatoes are a good source of fibre, vitamin A and B6 and potassium.

Via http://cheaphealthygood.blogspot.com

All you need is a muffin tray and some simple ingredients and off you go!

INGREDIENTS: 

Healthy eating isn’t about starving yourself, or counting and allocating calories. It’s about feeling great, having more energy and being good to your body. Healthy eating begins with learning how to ‘eat smart’ – it’s not just what you eat, but also how you eat. Your food choices can help reduce your risk of illnesses such as heart disease, diabetes and cancer. Furthermore, learning and practising the habits of healthy eating can boost your energy, memory and mood.

Healthy eating tip 6 — enjoy good fats and avoid bad fats

Good sources of healthy fat are needed to nourish your brain, heart, hair, skin .. basically every cell in your body. Foods that are rich in omega-3 fats are especially important and can help reduce cardiovascular disease, improve mood and help prevent dementia.

What to add to your diet:

• Monosaturated fats, from plant oils like canola oil, peanut oil and olive oil, as well as avocados, nuts like almonds, hazelnuts and pecans, and seeds like pumpkin and sesame
• Polyunsaturated fats, including omega-3 and omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and cod liver supplements. Other sources include unheated sunflower, corn, soy beans, flaxseed oils, and walnuts

If you’ve succeeded in planning your diet around fibre-rich fruits, vegetables, wholegrains, lean proteins and good fats, you’ll probably find that you are naturaly cutting back on foods that get in the way of your healthy diet – foods high in sugar and salt.

Sugar causes blood glucose levels to spike and crash and can be a major contributor to health and weight problems. You may be consciously cutting down the amount of cakes and candy you eat, but you should also be aware that sugar can be quite a ninja, lurking in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce and ketchup.

• Avoid sugary drinks: a can of soda has about 10 teaspoons of sugar in it which is already over the daily recommended intake! If you’ve got a sweet drink craving, try sparkling water with a bit of lemon or a splash of natural fruit juice
• Eat naturally sweet food such as fruit, peppers or natural peanut butter to satisfy your sweet tooth.

As for salt, too much of it can cause high blood pressure and lead to other health problems. Try to limit your sodium intake to 1,500 to 2,300 mg per day (equivalent to 1 teaspoon of salt)

• Avoid processed or pre-packaged foods such as canned soups and frozen dinners.
• Be cautious when you eat out. Most restaurant and fast food meals are loaded with salt.
• Opt for fresh of frozen vegetables instead of the canned variety.
• Cut back on salty snacks like chips, salted nuts and pretzels.
• Choose low-salt or reduced-sodium products.
• Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Here are our top ten tips for better digestive health: 

1. Eat a diet high in fibre: Both soluble fibre found in oats, beans, lentil and insoluble fibre found in veggies, fruit and wholegrains are essential to move the food through the digestive tract. A high fibre diet also helps lower cholesterol and feeds the healthy bacteria in your gut for overall health and well-being. Additionally, fibre makes you feel fuller for longer and helps with weight management.
2. Eat less fatty foods: Swap deep fried, processed and fatty foods which slow down the digestive process for fruit and veggies rich in antioxidants, vitamins and minerals.
3. Don’t rush food: Eating on the run or in a rush can result in bloating, gas and indigestion so take your time and remember to chew your food properly. If your food is not chewed well it is harder to digest so try to slow down and enjoy your food.
4. Eat probiotics: We all have healthy bacteria in our gut naturally which helps to keep the body healthy. Probiotics help digestion but stress, some medications and eating an unhealthy diet can kill the good bacteria. So eat more yoghurt with probiotics or ask your nutritionist about supplements.
5. Drink water: Water is essential for your body to digest and absorb food so stay hydrated at all times. it will alleviate bloating and flush out toxins.
6. Eat regularly: Keep the same breakfast, lunch, dinner and snack time routine every day. Also stay away from heavy and rich food well before bedtime because when you sleep your digestive system wants to rest too but is forced to work through the night to break down the food. This can disrupt your sleep.
7. Exercise: Regular exercise is good for a healthy weight and overall health but also moves the food through the digestive tract.
8. Reduce stress: While stress is hard to reduce and avoid, try to manage it by doing things which relax you. Try yoga, walking your dog, sudoku, taking a bath or meditation and reduce stress in your life. Stress will impact negatively on your digestion and overall health.
9. Get some sleep: Your digestive system needs time to rest and keeping regular sleeping hours can help your digestive system to work more effectively. You may also improve the regularity of your bowel habits.
10. Don’t smoke and limit caffeine and alcohol consumption

A lot of mums have discovered that smoothies are a great way to get fruit and veggies into their kids’ diet. Smoothies blended with colorful berries mixed with veggies such as kale, spinach, carrots and beetroot make the fussiest kids happy.

Many people also love smoothies in the morning as a “liquid breakfast” because they are not hungry at all. If you are one of those people we suggest you add a couple of tablespoons full of high fibre breakfast cereal such as our Goodness Superfoods range or simply rolled oats for an extra fibre kick to satisfy you til lunch time.

Try this next time:

• 1/2 cup Goodness Superfoods cereal (any you like) OR Goodness Superfoods Fibre Boost sprinkles  OR simply use rolled oats)
• 1/2 cup blueberries (fresh or frozen)
• 1/2 cup strawberries (fresh or frozen)
• 1/2 cup blackberries (fresh or frozen)
• 1 medium carrot
• 1 cup low-fat (soy) milk
• 1 cup pomegranate or cranberry juice
• 2 cups ice (leave out if you are using frozen fruit)

Enjoy this wholesome smoothie for breakfast, on the go or simply to get closer to your 5 a day goal. Try adding other ingredient such as beetroot or some greens if you like and be confident you are doing something good for your body.

If you create a tasty and healthy smoothie and would like to share it on our Goodness Superfoods website, please send it to us!