Sunflower seeds are a rich source of many vital nutrients. A 1/4 cup provides 82% vitamin E, 43% vitamin B1, 28% vitamin B6, 34%manganese, 33% magnesium and 33% phosphorus (based on the average daily recommendation for adults). Like other nuts and seeds, they are high in essential fatty acids and are an excellent source of fibre and protein.

This is a recipe where I use a mixture of sunflower seeds and buckwheat groats. It is a light salad that is so simple yet delicious. It’s a great time to make it as summer is kicking in!

Lettuce & Avocado Salad Ingredients

1/2 head lettuce, shredded

1 avocado, cut into cubes

1 carrot, grated

1/2 C sunflower seeds and buckwheat groats mixture

2 tbsp. olive oil

Salt and pepper

Method

1. Toast the seeds and groats mixture until fragrant. Cool down.
2. In a bowl, add in the lettuce first, then the rest of the ingredients. Gently toss them around to mix thoroughly.
3. Enjoy!

written by Lismi Wong

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In a 100 g (3.5 oz) serving, cooked quinoa provides 120 calories and is an excellent source of manganese and phosphorus, and a moderate source of dietary fiber, folate, iron, zinc and magnesium.

Quinoa is high in protein compared to most plant foods, but compared to other protein sources such as meat and tofu, its protein content is considerably lower. A cup of cooked quinoa provides 4% protein and contains all nine essential amino acids which our body can’t produce itself. Also, it’s high in potent plant antioxidants, whose activity is further increased with sprouting.

You can buy quinoa in most health food stores and many supermarkets. In this recipe, I used a mixed cereal that contains red and black quinoa and amaranth. I served it with kale, sweet potatoes and sprouted mung bean. To make this dish more substantial, add in roasted diced pumpkin or sweet potatoes.

Serves 4

Ingredients:

1 C raw mixed quinoa/amaranth

1 can of tuna in spring water

1 C mixed fresh parsley and mint leaves

1 capsicum

3 tbsp. sweet chilli sauce

2 tbsp. light olive oil

Small piece of ginger, grated

1/2 lemon

Salt and pepper

Chili flakes (optional)

Method:

1. Rinse quinoa mixture. Cook with 1.5 C boiling water for 15-20 minutes. Add in a pinch of salt. Fluff and cool.
2. Chop the herbs. Dice the capsicum into big cubes.
3. In a medium bowl, add all of the ingredients. Squeeze 1/2 lemon. Season with salt, pepper and chilli flakes if used.

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Fresh spring rolls are versatile, as you can make it using whatever fillings you fancy or you have at hand. You can also use sliced fruits, nuts and seeds which I am keen to try!

There are no quantities given in this recipe and you can play around with it.

Ingredients for Fresh Spring Rolls

• 1 pack of rice paper
• 1 block of firm tofu
• 1/4 purple cabbage
• 1 carrot
• 1/3 cucumber
• Mint leaves
• Coriander leaves
• 1/4 C sweet chilli sauce
• 1/4 tsp garlic powder
• Ginger
• 1/2 lemon/lime

Fresh ingredients!

Method for Fresh Spring Rolls

1. Slice the purple cabbage, carrot and cucumber thinly using a knife or a mandolin. Cut the carrot and cucumber in thin strips.
2. Rinse and dry the tofu block. Cut them into 4 pieces horizontally and pat dry.
3. Pan fry the tofu until golden brown. Let it cool down. Cut each piece into 4 thin strips. So in total you will have 16 strips
4. Prepare a bowl of warm water. Soak a piece of rice paper for 10 seconds.
5. Lay the rice paper flat on a wooden board or a big plate.
6. Starting from the end closest to you, place a small amount of cabbage about 2 cm from the end of the rice paper. Then lay down 2 mint leaves and coriander leaves above the cabbage.
7. Place carrots and cucumber strips on top, end with tofu strips.
8. Carefully lift the bottom of the rice paper and fold it up.
9. Continue with both sides. Then roll the spring roll.
10. Place on a baking paper. Separate each with a small piece of baking paper in between.
11. To make sauce, grate the ginger. Mix it with the rest of the ingredients in a bowl, thin down with a bit of water
12. Enjoy! It’s best eaten on the day

Written by Lismi Wong

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The dangers of charred meat

Recently I was reading The Healthy Home book and one section talks about the danger of charring meat. Cooking certain meat at high temperatures and exposing it to direct flames can produce toxic chemicals which are linked to an increased risk of cancer, particularly gastrointestinal cancer. “Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when muscle meat – including beef, pork, fish, or poultry – is cooked using high-temperature methods… In laboratory experiments, HCAs and PAHs have been found to be mutagenic—that is, they cause changes in DNA that may increase the risk of cancer.” – National Cancer Institute*

Apparently meats are not the only problem. When you overcook certain foods by frying, grilling or roasting, such as fries and potato chips, compounds called acrylamides are formed. It’s also produced while making toast from bread. They are found in carbohydrate-rich foods that are heated to a temperature above 120°C. Although studies in rodent models suggest that acrylamide is a potential carcinogen, additional epidemiological cohort studies are needed to help determine any effects of dietary acrylamide intake on human cancer risk.

So what can you do?

There are things we can do in the cooking process to lower the exposure of dietary acrylamide and cancer risk. You can decrease cooking time and aim to cook until golden, rather than brown or black. You can also try to keep the cooking temperature at low to medium. One indication that the temperature is too high is if you see smoke coming off the oil. This is no good because it produces a mass of free radicals. Try boiling potatoes before frying and drying them in a hot air oven after frying. You can even remove charred portions of meat. Even better, consume lots of fresh fruits and vegetables in your diet.

by Lismi Wong

*Quote from National Cancer Institute website: https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet

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I have always been aware about the use of microwaves. There is a great deal of confusion and debate. It is convenient, but is it safe? I did some research and currently there isn’t enough information and science to declare the winner but I will go for the safe side and avoid its use it all together. However, I will give you both sides of the argument and you can decide for yourself.

The Good

Research suggests that microwaves do not cause cancer despite what you may have heard. In terms of nutrition retention, microwaving was found to be an ideal method just like steaming, grilling and baking. The less water and time used to microwave food, the more nutrients were kept.

The Bad

The migration of contaminants from the containers that hold the food during heating is of growing concern. BPA can leach into food from food storage containers. Harvard Medical School’s Harvard Health Publication explains, BPA is a “plasticizer” used in the making of hard, clear plastic. It’s also found in some metal food cans.

BPA has been said to possibly cause reproductive disorders, and exposure during pregnancy may lead to lung problems in children. In a study by Columbia University, childhood exposure to low doses of BPA indicated a greater risk for children to develop asthma later on in life.

While the debate over safety levels of exposure to BPA continues, many companies have removed BPA from their products entirely. However there are still many unknowns about chemicals used in BPA-free products. It’s important to note that “microwave-safe” doesn’t necessarily mean BPA-free, and BPA-free doesn’t necessarily mean it is safe to put in the microwave.

We should keep in mind that microwave ovens are powerful sources of radio frequency fields and can leak significant amounts of electromagnetic fields. To find out how much leakage is occurring is to measure with an inexpensive Gauss meter/ EMF meter which you can find online or in home improvement stores.

If you have to use a microwave oven to cook, don’t stand and watch it like a television. Also, use a microwave safe glass or ceramic containers when microwaving food. Take away the plastic wrap that cover food and use a domed container that fits on top.

by Lismi Wong

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by Lismi Wong

Currently I am on a 30 day sugar free September challenge. We have to eliminate all refined sugar from our diet. Normally I don’t take much sugar, whether added or hidden. I am doing this September challenge because I want to know how my body will response without taking any refined sugar for 30 days. 

 To prepare for this challenge, I replaced my ordinary jam with a no added sugar kind, I’m checking labels to make sure there are no refined sugars in the ingredients of the food I buy, no sugar in my coffee (and this is the toughest one because my favorite hot drink is mocha)! Also no chocolate. *sigh*. I don’t buy no-added-sugar chocolate bars just to see if I can resist it. So far so good. Luckily there are Mysmart bars that have no added refined sugar, so they are the perfect choice for when I have a sweet tooth! 

 Thirty days is a long time so instead of stocking up on no-added-sugar snacks, I came up with some recipes that can satisfy my sweet tooth. This recipe is also gluten free, dairy free, high in fibre and protein, and all natural. The best thing is that it only requires 7 ingredients and is super easy to make! 

Recipe:

1/2 Cup quinoa
3/4 Cup buckwheat groats
1 Cup pumpkin seeds
1/2 Cup sunflower seeds
1/2 Cup cashew nuts, break into pieces
1/2 Cup goji berries
20 pitted dates

Method:

1. Roast everything except the goji berries and dates for 10 minutes at 180°C.

2. Cook the dates with minimal water until soft.

3.. Mix all of the ingredients thoroughly.

4. Spread evenly on a square/rectangular/round tin.

5. Bake at 180°C for 15-20 mins. Cool on a wire rack.

PS: Keeps well in an airtight container for 1-2 weeks. 

This recipe is so versatile you can use any nuts and seeds you have got at hand. You can even bake them individually using cupcake liners. Or shape them using love cookie cutters. Let your imagination goes wild! =)

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