The truth about those Christmas drinks

When December hits it’s many peoples favourite time of the year. Even the miserable weather can’t seem to hold us back from being excited about Christmas decorations, tree, presents, shopping, food etc. One of the oh so important signs that Christmas is on its way is when our local coffee houses start advertising their Christmas drinks on the menu. Everyone wants to try their festive drink and take a classic picture for the gram to represent the first signs of Christmas.  As we know, if its not on Instagram did it did it even happen?

Costa 

If you want to cut the calories with Costa drinks, don’t bother choosing an alternative milk option, just go for a smaller size with no whipped cream otherwise it will be at least 500 calories for one latte.

There are some exciting flavours to temp you though:

  • Black forest hot chocolate

443 calories (Large) or 319 calories (medium)

  • Caramelised orange and cream latte and hotchocolate

Hot chocolate – 467 calories (large) or 321 calories (medium)

Latte – 340 calories (large) or 243 calories (medium)

  • Hazelnut praline and cream latte and hot chocolate

Hot chocolate – 525 calories (large) and 381 calories (medium)

Latte – 398 calories (large) and 303 calories (medium)

  • The luxury caramel and the luxury chocolate

Hot chocolate – 150 calories

Hot caramel – 159 calories

  • Gingerbread and cream latte and hot chocolate

Hot chocolate –  413 calories (large) or 278 calories (medium)

Latte – 293 calories (large) or 200 calories (medium)

With the luxury caramel and luxury chocolate both under 200 calories they aren’t that bad if you’re really craving a treat, but some of the other options are over 500 calories. It’s just not sensible to consume a meals worth of calories in a glass. Not to mention the sugar content! All calories mentioned above include semi-skimmed milk as the milk of choice.

 You may remember Costa’s signature drink,  Christmas Billionaires Hot Chocolate. Costa has since discontinued it and for good reason given the calories within it. SIX HUNDRED AND SIXTY calories to be exact.

Billionaires hot chocolate costa

20 teaspoons of sugar or 78 grams and the equivalent of eating 3 mars bars. The NHS recommends that an individual has no more than 30 grams a day, so this is more than TWICE that. I would say keep away, but you can’t get it any more even if you wanted to. Thank god.

Starbucks

  • Grande Gingerbread Coffee Frappuccino with skimmed milk

Has 68.7 grams of sugar. This is the equivalent of 6 Krispy crème doughnuts.

  • Eggnog latte

271 calories and 33.8 grams of sugar.

  • Fudge hot chocolate

257 calories and 11.7 grams of fat. Personally, fat content doesn’t bother me as much as sugar, carbs and calories.

Pret A Manger

  • Small Orange Spiced Latte

186 calories, 21.4 grams of sugar (almost 2 doughnuts) and 5 grams of saturated fat

The best low-calorie winter drinks

  • Hot chocolate

When you think of a tasty warming cup of hot chocolate what comes to mind?

Probably this?

Topped with cream, marshmallows, sprinkles and thick and creamy. Obviously, this is a calorie nightmare and probably contains more sugar than your daily allowance. This is not what I’m recommending but there are some other yummy alternatives. Probably not as tasty as this version but better than nothing and all under 50 calories.

  • Sainsbury’s low calorie hot chocolate – 40 calories
  • Options hot chocolate drinks – 40 calories
  • Galaxy bubbles hot chocolate drinks – 40 calories
  • Weight Watchers hot chocolate – 40 calories
  • Cadbury’s highlights hot chocolate drinks – 38 calories
  • Tesco Healthy Living hot chocolate – 39 calories
  • Lidl Bellarom instant hot chocolate light – 40 calories
  • Asda light instant hot chocolate – 42 calories
  • Mark and Spencer hot chocolate drink – 50 calories
  • Mulled wine

Nothing that completes a cosy winter evening better than a nice hot warming glass of mulled wine on the sofa but do we want to add more alcohol into our diets over this holiday season? We probably don’t need anymore on top of all the Christmas dinners, Christmas parties that are filling the next month or so but mulled wine just isn’t as bad as you might think.

Save your holiday guests this season from consuming millions of empty alcohol calories and make skinny red wine. You can follow your usual recipe but use  red wine purchased from skinny booze for less calories and this will significantly reduce your calorie intake. A lot of mulled wine recipes also involve adding additional sugar to the beverage, avoid this by adding a drop of stevia instead.

I found a great recipe for Keto Mulled wine and at only 116 calories a glass. This is low sugar, no carb, gluten free and vegan. What more could you ask for?

https://www.vegannie.com/cocktails/mulled-wine/

Other than these I would just stick to what you usually drink whether that’s slim line G&Ts, vodka, green tea,just go with that. No need to over indulge and try all these fancy drinks just because its Christmas as you will only regret it in January. Most of these things we only have because they’re there. We would never pick these unusual extras in the supermarket but when offered them its tempting. Just say no as you’ll feel much better in the long run.

Only 2 weeks until Christmas.

Instagram @Keziakco

Is fish healthy?

We know there are so many positive things about incorporating fish into your diet:

  • Lean protein
  • Lighter food option
  • Omega 3
  • Lower in fat than any other source of animal protein

deep sea fish

There are also some negatives that you need to be aware of. I have made a list of fish to avoid and the reasons why:

Fish you should never eat:

  • Chilean Seabass

I was quite sad to find out this fish should be avoided as it is one of my favourites. It has very high mercury levels.

  • Farmed Salmon

Just to gross you out, the fish feed that is fed to these farmed salmon consists of chicken, duck and pig feces. This alone could be the reason why farmed salmon has 10 times the amount of cancer causing pollutants in comparison to the wild salmon. ALWAYS go for the wild option!

If that isn’t enough to put you off, the waters that these farmed salmon reside in are also often filled with pesticides, feces, bacteria and parasites.

A study where mice where fed farmed salmon showed weight gain and diabetes so if I were you I would stay well away.

You can easily tell if the salmon you buy is farmed or not by the colour:

wild vs farmed salmon

  • Catfish

Catfish might not be the most common item on the menu but it is growing in popularity. Beware as this is one of the dirtiest items on the menu as about 80% of it contains the bacteria responsible for food poisoning. Farmed catfish are also treated with antibiotics, pesticides and disinfectants so when consumed by us these drugs get into our system as well.

  • Imported farmed Shrimp

Most imported shrimp – about 90% is treated with a high oestrogen containing food additive. This increases the risk of breast cancer in women and reduces sperm count in men.

The shrimp pond waters are often treated with cancer causing pesticides and another linked with ADHD and Parkinson’s disease.

  • Atlantic Blue Fin Tuna

This is a large deep sea predatory fish that has very high levels of mercury so is best avoided. Mercury can cause neurological issues and has been linked with individuals getting symptoms of an uncontrollable tremor, numbness or pain in certain parts of the skin.

  • Swordfish

Swordfish is also a large predatory fish that contains high levels of mercury so is best avoided.

  • King and Spanish Mackerel

King and Spanish mackerel also contain high levels of mercury so is best avoided.

  • Grouper

Grouper, again has high levels of mercury.

  • Tilapia

Apparently eating tilapia is as bad as eating bacon and worse than eating a hamburger but recent studies have found that eating this type of farmed fish can increase the risk of inflammatory disease.

This are the reasons specifically associated to health. However, there are many other reasons to avoid the fish mentioned above. These include the following:

  • Extinction due to heavy fishing
  • Disturbing the natural food web
  • Reducing species
  • Farming is destroying river life and wetlands
  • Some fish is sourced from locations where unsustainable fishing practices are common
  • Imported fish is associated with a slavery network in Thailand

If you are concerned about the environment these fish should also be avoided but they do not pose as a health risk:

  • Atlantic cod
  • Atlantic flatfish
  • Caviar
  • Eel
  • Imported king crab
  • Orange roughy
  • Shark
  • Sturgeon

Not to worry, there are some fish types that are fine for you to eat and benefit your health, please see the list below:

Healthy fish options:

  • Wild caught Alaskan salmon
  • Pacific sardines
  • Atlantic mackerel
  • Albacore Tuna
  • Black cod

black cod

These fish are all farmed sustainably and contain far less contaminates. When you add these fish into your diet you will gain higher levels of omega 3 which is great for your health.

I hope I haven’t completely put you off from eating fish as I have also mentioned the great benefits it has. However, if you are put off and fish just isn’t for you any more you can still have fish oil supplements so that you don’t  miss out on the omega 3. The oils are taken from both fish caught for human consumption but also animal consumption. Please do make sure to only buy capsules made from purified fish oil or you may be exposed to contaminates.

It is not always immediately obvious as to which fish oil is purified so I have create a small list of recommended brands:

Benefits of Omega 3:

  • Fights depression and anxiety
  • Improves eye health
  • Connected with promoting brain health during pregnancy and early life
  • Improves risk factors for heart health
  • Reduces symptoms of ADHD in children
  • Reduces symptoms of metabolic syndrome
  • Fights and reduce inflammation
  • Fights autoimmune disease
  • Improves mental disorders
  • Fights age related mental decline including Alzheimer’s
  • Helps prevent cancer
  • Reduces Asthma
  • Reduces fat content in the liver
  • Alleviate menstrual pain
  • Improves sleep
  • Good for your skin

Are you sold yet? I am!

omega 3

If you are vegan or vegetarian and fish and capsules wont work for you, fear not as you can get Omega 3 from other sources including:

  • Flaxseed
  • Walnuts
  • Wheat germ

However, they are not quite as good as the omega 3 found in fish.

Instagram @Keziakco

xxx

Fitness supplements – what are they and what do I buy?

A friend of mine asked me to write my next blog on fitness supplements and of course, I said ‘yeah sure’. When I came to write this, I didn’t know what the exact definition of a fitness supplement was. Does this include protein powder, vitamins or just things associated with fitness professionals like creatine and BCAAs? Let’s find out.

On further research the internet has broken these supplements into various categories:

  • Protein supplements
  • Dietary supplements
  • Pre-Workout supplements
  • Sports supplements
  • Bodybuilding supplements

The definition of a supplement is as follows:

A thing added to something else in order to complete or enhance it.

Therefore, a fitness supplement includes all of the above and is designed to support whatever you are trying to achieve within your fitness goal.

This should already help you when shopping for fitness supplements. For example, if you’re struggling with getting enough protein into your diet you know you should look for protein supplements. If you lack energy and motivation before a workout you know to search for pre-workout supplements etc.

I strongly believe in going for the most natural approach as possible. I don’t think its good practise to fill your body full of things that you are unfamiliar with. Just because they claim to do amazing things on the pack doesn’t mean they do and you need to educate yourself on what you consume before doing so.

These are the supplements in my cupboard:

  • Protein powder – to get extra protein in my diet
  • BCAA’s (Branched chain amino acids) – Amino acids are the building blocks of protein. They help with maintaining and creating muscle.
  • Lysine tablets – helps the body to absorb calcium and build muscle. *
  • Calcium tablets – to strengthen my teeth and bones. *

* Both Lysine and calcium together help with the production of collagen in the body which is good for skin and looking younger. It increases bone strength and density and build muscle.

So out of the million fitness supplement options to choose from I’ve whittled it down to just 4 things. As you would have noticed I don’t use pre-workout. I find that they are very synthetic and have an extremely high caffeine content that is not entirely necessary. Also, it can’t be healthy having a huge dose of caffeine and then increasing your heart rate further when working out – just saying. Another thing that puts me off is the huge list of chemical ingredients. I don’t know what they all are so when in doubt best not to have it in my opinion. Normally I don’t actually find a need to get additional energy before the gym and I wouldn’t want my body to get used to the extra boost and rely on this before every gym session. However, if I am exhausted and severely lacking energy I would either have a black coffee or espresso or alternatively make myself a matcha latte. I use the natural ground matcha that can be bought on Amazon – click here.

Fitness supplements

Match is extremely healthy and also very tasty. The latte tastes sweet but you can add some sweetener or agave syrup to sweeten and it will taste just like the ice cream (if you’ve ever tried it).

Matcha latte

Steps to making a matcha Latte:

Ingredients:

  • 1 teaspoon matcha Powder
  • 1 cup of milk (almond, cashew, oat, skimmed, soya – your preference)
  • 1 teaspoon agave syrup

Steps:

  1. Poor cup of selected milk into saucepan
  2. Add one teaspoon on matcha powder
  3. Add one teaspoon of agave syrup
  4. Heat until boiling and serve

And the result should look like this:

What I use to boost my health - matcha

There are so many variations in the way that you can make a matcha latte. Here is some inspiration of pictures I took from Instagram:

There are so many fitness supplements out there, here is a list of others you can explore in your own time as these might work better for you and your personal goal:

  • Fat burners
  • Creatine
  • Casein
  • Multivitamins
  • Fish oil capsules

This selection of fitness supplements work for me and for what I’m trying to achieve but everyone is different. I suggest try things and see how they work for you. Remember less is more and always try to find a natural alternative if you can.

What fitness supplements do you use?

Instagram – @keziakco

xxx

Scare your body into losing weight this Halloween – 9 impressive health benefits of pumpkin.

You can incorporate pumpkin into your diet as a sweet or savoury dish. In winter I love soup, so I often eat pumpkin soup as its nice and warming. It’s also great for the planet to eat local and in season fruits and vegetables. If we were all a bit more thoughtful and did this more often it would cut down the demand for imported foods and reduce the worlds pollution levels.

pumpkin patch

Here are 9 impressive health benefits of pumpkin:

  1. Highly nutritious – one cup or 340 grams of pumpkin contains the following:

  • 49 calories

  • 2 grams fat

  • 2 grams protein

  • 12 grams carbohydrates

  • 3 grams fibre

  • 245 % RDI vitamin A

  • 19 % RDI vitamin C

  • 16 % RDI potassium

  • 11 % RDI copper

  • 11 % RDI manganese

  • 11 % RDI vitamin B2

  • 10 % RDI vitamin E

  • 8 % RDI Iron

  • Also includes small measurements of magnesium, folate, zinc, phosphorus and other B vitamins

Pumpkin is in fact 94 % water, this combined with the low calories makes it a healthy and nutritious snack.

  1. Reduce Risk of Disease–  pumpkin contains vast amounts of antioxidants. These protect our bodies from disease. Antioxidants have the ability to protect us from skin damage, reduce the risk of cancer and eye disease and many other conditions.

 

  1. Boosts Immunity – pumpkin is filled with vitamins that help our bodies with a variety of things. These include boosting our immunity so even more reason to eat it at this time of year. Pumpkin isn’t just for Halloween but can protect us from all those winter bugs that come about as it gets colder and darker. Pumpkin contains vitamin A, E and C and iron and folate.

 

 

  1. Protect Your Eyes – Pumpkin has a very high vitamin A content ( 245% RDI) and so is connected to reducing the risks of sight loss.

  2. Promote Weight Loss – pumpkin is a nutrient dense food, this means that it is packed full of nutrients but extremely low in calories. When dieting, pumpkin is a great source of carbohydrate as you can afford to eat more of it than the standard rice and potatoes.

 

  1. Reduce Cancer Risk – pumpkin is high in carotenoids and antioxidants that are responsible for removing free radicals from the body. It has been suggested that these can help reduce the risk of cancer.

 

  1. Increase Heart Health – the combination of vitamin C, potassium and fibre can improve heart health. Also the antioxidants inside the pumpkin have been linked to reducing bad cholesterol. If reducing your cholesterol level is of particular interest please see more information from a previous blog post I wrote. October is Cholesterol Month – a guide on cholesterol health including where to check your cholesterol level and where to get your cholesterol tested

 

  1. Promotes Healthy Skin – Pumpkin contains nutrients that when consumed act as a natural sun block to our skin. The vitamin C within the pumpkin aids with production of collagen that helps keep you looking younger for longer.

 

  1. Easily Accessible – Pumpkins are cheap, they are easy to find in any local store. You can easily add them into your diet as both a savoury or sweet dish, whatever suits you best.

 

Other Pumpkin Facts:

  • Pumpkins are a type of winter squash
  • Pumpkins are fruits
  • Pumpkins can be yellow as well as orange
  • 100g of pumpkin is only 26 kcals

pumpkin picking

Last weekend I went to the amazing The Pop Up Farm to go pumpkin picking for Halloween. I cannot recommend this highly enough. They have a 10 acre field full of pumpkins and squashes. It’s so colourful and really gets you feeling autumnal.

If you like taking pictures it’s a no brainer, the scenery is epic and great for a halloweeny October setting. I would recommend googling your local pumpkin picking pick your own farm and get there asap.

pick your own pumpkin

If you live in the London area I have listed 5 local pumpkin picking farms that you can visit:

  1. Crockford Bridge Farm, Weybridge Surrey, KT15 2BU. £4 entry charge, cash only.
  2. Pierson Agriculture at Four Winds Farm, Penshurst Road, Bidborough.
  3. Secretts, Hurst Farm, Chapel, Lane, Milford, Surrey, GUB 5HU
  4. Foxes Farm, Green Lane, Aldham, Colchester, CO6 3PR, and Watch House Farm, Wash Road, Basildon, SS25 4ER. Free entry to the fields just pay for the pumpkins you pick (cash only).
  5. Cammas Hall Farm, Needham Green, near Bishop’s Stortford, Hertfordshire, CM22 7JT

Many of these farms aren’t just available for pumpkin picking and offer seasonal fruit and vegetable picking all year round. Keep an eye out on their websites to find out what you can source locally. It’s a lovely healthy family friendly day out.

Pick Your Own farms not only provide you with healthy and fresh fruit and vegetables but they also support your local economy. When going to a Pick Your Own Farm you are guaranteed freshness and you can also do your own quality control when choosing your purchases. Pick Your Own is also a lot cheaper than buying from your local shop.

If you don’t live near a local pumpkin farm and want to decorate your house for Halloween fear not as believe it or not you can purchase these cute little ceramic pumpkins and squashes from amazon. Good old Amazon Prime will have your house looking halloweeny in no time – CLICK HERE

pumpkin picking for halloween

Happy Halloween! What are you going as this year?

Instagram @keziakco

Xxx

Health Benefits of Turmeric

Why is everyone so obsessed with turmeric? People are raving about it, all the big coffee chains are adding it to their lattes and there are even cooking books dedicated to turmeric. To find out why keep reading.

images

Top 10 Health Benefits of Turmeric:

  1. Anti-Inflammatory properties
  2. Pain relief – studies have shown it to work as well as ibuprofen
  3. Improve liver functions – due to its antioxidant abilities
  4. Digestion – can even be used to treat IBS
  5. Reduce the risk of cancer
  6. Natural Medicine
  7. Reduces depression
  8. Reduces period pains
  9. Reduces Acne – add to your face mask to have clear smooth and healthy skin
  10. Fights age related diseases.

Health Brands and stores are going crazy for this everyday spice. Shop shelves are over flowing with turmeric tablets, teas and snacks. Restaurants and coffee shops are adding to it everything they can from juices, coffees, shots and cakes.

images (1)

Thinking you might find it hard to add this magical ingredient into your daily routine? Here is an easy way to kill your evening snacking and add this magic spice to your daily diet:

Recipe

Turmeric Latte

Prep time: 5 minutes

Serving size: 1 serving

Ingredients

  • 1 Teaspoon of turmeric
  • 2 Teaspoons of agave syrup
  • 1 Teaspoon of ginger
  • 1 Teaspoon of nut butter
  • 1 Cup full of soya milk
  • Cinnamon to sprinkle

Instructions

Add all ingredients into a pan apart from the cinnamon and soya milk. Put on a low heat and mix until runny. Add in the soya milk and stir until boiling. Pour into a mug and add cinnamon. Serve straight away.

Best enjoyed as a late evening treat. If you feel something sweet or craving one more snack before bed try this. Not only is it filling but it’s healthy as well.

Here is the finished product:

image1.jpeg

 

BEWARE: Turmeric stains very badly so try not to spill it, especially on anything white. Also clean your teeth straight after consuming to avoid a yellow smile.

Enjoy 🙂

Instagram – @Kezkiakco

 

xxx

 

Mildred’s Vegan Restaurant

This is the first truly vegan and vegetarian restaurant I have ever been to in London and I have to say I was very impressed. They have four Locations across London – Camden, Soho, Kings Cross, Dalston. I went to the Kings Cross restaurant.

When you arrive they ask you if you’ve been there before and if not they check that you know that it is a vegetarian restaurant to avoid disappointment. I assume most people who attend would know in advance, as this is why they are here but you never know.

When we were seated we were asked if we had any allergies or intolerances and handed the menu. For a change almost everything was vegan and the few options that were not were clearly marked. It’s nice to go to a place where they assume the opposite to the norm. They assume you are vegan.

There is quite a large menu to choose from and the mains are all very large and filling. I didn’t get a starter and I don’t think I would have managed one if I had. I was very full by the end of the meal which is unusual for London.

I went for the chicken katsu curry as this is my favourite dish at Wagamama. I can’t say it tasted much like the one in Wagamama but it was very tasty. The texture and taste of the mock chicken was really good and it even looked the same as meat. As a meat eater it is an excellent alternative and I could quite easily eat this on a daily basis instead of chicken.

It is very reasonably priced at under £25 for main and alcoholic drink.

The only downside is that you cannot book in advance. When we arrived we were notified there would be a 20 minute wait so we decided to have a drink at the bar. This was not an issue for us but if in a rush this situation would not be ideal.

I very much like the idea of becoming vegan and I have read so much about the health benefits and understand the value it has on the planet but I honestly don’t know if I could do it on a permanent basis. I know it sounds lazy but I feel like it would involve a lot of reading ingredient labels and be quite inconvenient when socialising – restaurants and dinner parties. I would love it if I could eat like I did in Mildred’s every day but somehow I feel that wouldn’t be practical as I would have to spend hours in the kitchen ever evening. I am very interested in perhaps doing a 7 day trial, if you’ve done one or you are vegan let me know and drop me some advice.

Thanks!

 

Wood Roasted Mushroom and Ale Pie, Minted Mushy Peas & Fries:

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Chicken Katsu Curry:

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Instagram – @keziakco

xxx

Guilt free pancake day

Pancake day is a great excuse to binge out and stuff our faces with sweet and savoury treats. No need to feel guilty as its pancake day right? It’s cheat day come early but x1000, and who even needs to think about calories or how many? We’ve all been there and done that, and who says you shouldn’t? I’m all for enjoying myself and food really is my idea of enjoyment, but what if there is a slightly guilt free alternative?

When I’m really hungry on a normal day, and I mean really hungry, I will make myself protein pancakes. I find them quite heavy and a lot more filling than most dinners to be honest so you really have to be Starving!

The recipe below is very quick and easy and your pancakes will be with you within 10-15 minutes. I’m quite unusual as I hate the thin, crepe style pancakes, I only do the thick American style ones.

American Style Protein Pancakes:

Ingredients:

  • 100g oats
  • 1 scoop protein powder
  • 1 teaspoon baking powder
  • 2 egg whites
  • water (just enough to mix)
  • Toppings of choice

Blend everything together apart from the toppings. Add enough for a pancake, to the heated pan containing coconut oil. Fry each side until done. When you have enough and are ready to eat you can decorate with toppings.

My favourite toppings are:

  • Lemon
  • Maple syrup
  • Jam
  • Honey
  • Blue berries
  • Fruit coolie
  • Grenade chocolate spreads
  • Melted My Protein chocolate
  • Pecans

The results should look similar to this:

untitled

Even though this recipe is super easy there is also a cheat method. You can buy MET-Rx Supreme Protein Pancake Mix 300 g for £3.74. It’s on sale at the moment (usually £4.99). It comes with a scoop already so all you need is one scoop and 100ml of almond milk and your good to go. Easy peasy.

Each scoop contains 35 g of protein and its suitable for vegetarians.

Happy pancake day, you deserve it!

Instagram  @keziakco

xxx

 

 

Crazy about cashews

Cashew nuts are one of the most popular nuts that we incorporate into our diets on a daily basis. This can be through eating nut butter, consuming them raw, roasted or salted, naked bars, cashew milk or a tasty nut roast.

Nutritional value per 100g

  • Carbohydrates – 30g – 10%
  • Protein – 18g – 36%
  • Fat – 44g – 68%
  • Fiber – 3.3g – 13%
  • Calories – 553
  • Sodium – 12mg – 1%
  • Calcium – 4%
  • Iron – 37%
  • Vitamin C – 1%

Cashews contain the lowest amount of fiber out of all the nuts but make up for this in containing many minerals, vitamins and antioxidants.

Cashews are extremely high in fat so best to stick to the handful recommendation (found in my previous blog post ‘Are nuts good for you?‘.  You do have to be careful and watch your fat content but the good news is that most these fats are good ones – monounsaturated and polyunsaturated. When these fats are eaten instead of saturated fats (and within moderation) they assist in the prevention and fight against heart disease, stroke and weight gain.

When thinking about eye health, carrots probably pop into your mind. I’m sure you will be as surprised as I am that actually cashews are equally as beneficial due to their high levels of lutein and zeaxanthin. These compounds basically work together to prevent cataracts and protect the eye from light damage and ultimately blindness.

By chance I found the most delicious dish that contains cashews whilst visiting a popular cafe in Fitztrovia, London:

Riding House Cafe

This quirky little cafe offering all home comforts is located in the heart of Fitztrovia, London. I found out about this place from Instagram, it has suddenly taken off in popularity and I can see all the influencers and bloggers alike taking posts in this restaurant. I wanted to see what all the fuss was about for myself so went ahead and booked a table for the following week.

Dining wise, there is no set theme, you could rock up wearing any attire and have whatever experience you are seeking. What I mean by that is that they offer, brunch, cocktails, beer, breakfast, lunch, dinner, Sunday roast, dessert and anything and everything in between.

It took me a very long time to decide what to do for with all these options to hand. The menu can be found here – Riding House Cafe Menu

rh3

There is just so much choice, even though I was tempted by the buttermilk pancakes I went for the healthy option and had Freekeh and Feta Salad along with a green smoothie.

I will start by saying the green smoothie did not go down to well at all. I don’t believe the ingredients below complimented each other at all. The spinach and kale completely over powered the rest of the ingredients making it taste very bitter and difficult to digest. Had there been slightly more apple and ginger I think it could have been a lot more pleasant. However, this drink is the definition of health so I braved it, and finished the lot. I did have to drink a lot of water after to wash it down though. I would NOT be ordering this again in a rush.

rh2

(even the shade of green isn’t appetizing)

It contained:

  • Kale
  • Spinach
  • Cucumber
  • Celery
  • Apple
  • Ginger
  • Mint

The cost was £5

Freekeh and Feta Salad:

I am so so so pleased I picked this! It is absolutely delicious and full of nutrients. I had no idea what freekeh is but as I was out I thought why not try something new. I knew it wouldn’t be unhealthy and its hard to go wrong with a salad so why not. This is the final result:

rh4

Inside it contains:

  • Grilled chicken
  • Mint
  • Parsley
  • Pomegranate seeds
  • Feta cheese
  • Freekeh
  • Cashews

It is so healthy and filling and the flavors are amazing. So you have probably realized I’m more that just a bit obsessed with this dish so I went ahead and recreated it at home. I just purchased all the individual ingredients in the local supermarket and bought the freekeh from Holland and Barrett.

I boiled the freekeh in water with a bit of salt for about 15 minutes (taste it to check its soft enough, if still hard carry on boiling until soft). I then went ahead and chopped and prepped all other ingredients so that they were ready to mix into the freekeh.

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This is my final result:

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Freekeh:

If you’re like me you probably have never heard of this grain and no nothing about it. Little did I know, but freekeh is the all new exciting and popular super grain that has outshone the famous quinoa. This grain as celebrity fans including Oprah Winfrey and Jamie Oliver raving about it.

This grain is traditionally a middle eastern food. It is a fantastic base for getting the necessary protein and fiber into your diet. It contains three times more protein than brown rice and 2 times more fiber. So ditch the rice and jump of the freekeh craze. However, at over £5 per 500g it doesn’t come cheap.

If you enjoyed this, you can look at my other content within my nuts series:

Instagram – @keziakco

xxx

What are the health benefits of hazelnuts?

Hazelnuts are high in fiber and low in salts, but please don’t go nuts with them! haha

Nutritional information per 100g:

  • Calories – 650kcal
  • Fat – 64g
  • Saturates – 4.7g
  • Carbohydrates – 6g
  • Sugars – 4g
  • Fiber – 6.5g
  • Protein – 14g
  • Salt – 0.02g
  • Vitamin E – 208% recommended daily intake
  • Pantothenic Acid – 25% recommended daily intake
  • Potassium – 37% recommended daily intake
  • Phosphorus – 43% recommended daily intake

Hazelnuts are great for weight loss, heart health, cancer protection and more. The antioxidants they contain help in the fight against cancers and the fiber assists in maintaining a healthy heart.

 

These contribute to healthy skin and hair as hazelnuts contains high amounts of vitamin E. 100g of hazelnuts (as stated above) contains 208% of our recommended amount. Vitamin E also protects the skin from damaging ultraviolet light, which protects from cancers and dark skin spots. The natural oils in hazelnuts also protect from premature aging, wrinkles and dryness of the skin. So if you’re thinking of getting that filler perhaps you just need to rethink your diet first 😉

Hazel nuts are quite unique as they contain a lot of folate. This is particularly beneficial for pregnant women as it protects against neural defects in babies and prevents anemia.

Here is a nice recipe I found to help you incorporate hazelnuts into your diet. This does contain sugar so more of a treat instead of a daily snack – enjoy 🙂

Chocolate Hazelnut Smoothie with Bananas

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With the hazelnuts I purchased I decided to make a delicious desert smoothie that I sourced. Please see instructions for two servings below:

Ingredients:

  • 240ml milk (dairy, almond, cashew, soy, coconut) the choice is yours
  • 128g ice cubes
  • 2 tablespoons cacao powder
  • 64g hazelnuts (plain)
  • 1 frozen banana
  • 4 teaspoons honey or maple syrup
  • 1/4 teaspoon hazelnut extract

Add everything to the blender and blend. Add more liquid if too thick.

I found this recipe from Jessica Gavins website I just decided to use plain hazelnuts instead of roasted and cacao powder instead of unsweetened coco powder.

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The benefits of these small marble sized nuts is endless. I was only able to list a few so it would be great to hear of any others.

Do you  know of any other health benefits or facts around hazelnuts?

Instagram – @keziakco

xxx

For more information on nuts please check out my previous post  – Are nuts good for you?

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Are nuts good for you?

The words on many peoples lips are, are nuts good for you? The simple answer is yes  but we will go into this in a lot more detail.

There is a lot to go into within this topic. Rather than writing a very long detailed post, I thought it would be easier, and more user friendly if I did a nuts series.

Across the series I will be  focusing my attention on the following nut:

  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Walnuts
  • Brazil nuts
  • Peanuts

First of all, nuts are very expensive. Six packets of nuts at Holland and Barret cost me over £22 and please believe that is using buy one get one half price. I know I probably should of gone to Aldi/ Lidl but I simply didn’t have the time.

In articles regarding weight loss, weight control and diet you often find they recommend consuming no more than a handful of nuts. I’m going to show you what that actually looks like, and how many calories you consume in doing so:

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As you can see a small handful of nuts contains a lot of calories but these are good calories. Actually eating nuts of a daily basis helps you live a healthier life. They contain compounds that work to lower cholesterol, protein, fiber, vitamins, minerals, omega-3 and various antioxidants.

As nuts are so calorific and contain a lot of protein and fat, they make you feel fuller for longer. They raise blood sugar so that you don’t get those sugar cravings and this ultimately helps you to loose weight.

Now the next question you probably have is, can eating too many nuts make you fat? As they are very high in calories many people would automatically jump to this conclusion and leave them out. Obviously, maintaining a healthy weight or indeed loosing weight involves consuming a specific calorie amount on a daily basis. Should you exceed this you will of course put on weight. Every time you eat excess of 3,500 calories this translates as 1 pound of fat on your body. Anyway, despite these calorie related concerns I can confirm that studies have shown that people who eat nuts regularly usually have a lower BMI than those that don’t.

A bit of science make simple for you; nuts contain a lot of calories however when we eat them our bodies cannot break down all the material. This means even though we eat the whole portion of nuts we cannot break out all the energy from them and so do not actually consume the full amount of calories. This is quite different to processed food as this is fully digestible and we absorb all the calories. So the next time someone says that they are eating a ‘be good to yourself’ diet bar for 100 calories instead of a 100 calorie portion of healthy almonds as ‘its the same thing’, they are completely wrong!

It is advisable to actually substitute the bulk of your carbohydrate intake with nuts but portion control is key. The worst offenders are macadamia nuts at 240 calories per 32g.

Nuts are an easy snack to consume, they do not require any preparation and can be eaten out and about. They are easily obtainable on the go and can be added to almost any dish, savory or sweet. They are a great alternative to grabbing a chocolate bar when on the go, so there are no excuses!

This post describes the benefits of nuts but check out the posts to follow that will show you which nuts are best for you and what are the healthiest nuts to eat on a daily basis.

Instagram @Keziakco

xxx

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