Pumpkin Pie Water Kefir

Pumpkin Pie Water Kefir Loula Natural fb

 I looooove pumpkin season! Making Pumpkin Pie Water Kefir  makes so much sense to me.It is so versatile as it can be sweet or savoury. Packed full of nutrients and flavour, fermenting it makes it bang like the fireworks around this season! I started making this Pumpkin Pie Water Kefir recipe last year when I was playing with recipes for my book  Culture Your Life. We make it every year now!  Check out all my favourite recipes for pumpkin here

This Pumpkin Pie Water Kefir recipe is simple and you can use canned pumpkin or make your own very easily (and cheaper!). That way you have complete control over how much sugar you add as in the canning process the pumpkin is heated again thus caramelizing the sugar. 

Making your own water kefir is so easy

It is so easy to make your water Kefir as here. There is a video too to help you get started here;

Have fun flavouring it whilst the pumpkins are around! Fun to use this Pumpkin Pie Water Kefir to make cocktails with for family gatherings, BBQ’s and other fall festivals. I make standard Gin and Tonics much more fun, adding this Pumpkin Pie Water Kefir recipe!

Pumpkin Pie Water Kefir
A warming, delicious seasonal flavour of Water Kefir. Simple to make and great to boost immunity in Autumn.
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Ingredients
  1. 1 litre of water kefir ( I make mine with coconut and maple sugar)
  2. 3 tbsp canned pumpkinor pureed pumpkin
  3. Maple syrup to taste
  4. 1tsp canned pumpkinor pumpkin spice or cinnamon
Instructions
  1. In a small bowl mix the pumpkin puree and spice mix with the maple syrup to taste (until you like the flavour)
  2. Add the mix to the litre of water kefir.
  3. Allow to ferment on the counter for 1-2 hours. Or to taste.
  4. When you like the flavour and the fizz place in the fridge.
  5. Consume cool or room temperature.
Notes
  1. refreshing and revitalising.
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Pumpkin Pie Water Kefir Loula Natural

Sage

Nutrient Fact File Sage Loula Natural

Nutrient Fact File; Sage

I am a Naturopath and Nutritional Therapist. I make recommendations to my clients based on their individual needs. If this information is useful to you please discuss your options with your trained health practitioner able to help you to make natural choices that are suitable for your individual needs. Take responsibility for your health and choices.

Sage is a herb native to the Mediterranean, an evergreen perennial shrub it also is traditionally grown in south eastern Europe. It is a common garden pot plant. Sage belongs to the Lamiaceae family along with other herbs, such as oregano, lavender, rosemary, thyme, and basil. The general scientific name is Salvia officinalis which is derived from the latin word to save or heal. There are many types of sage (red sage, clary sage and many others) Interestingly the word sage in the dictionary means;

noun

1. a profoundly wise person; a person famed for wisdom.

2.someone venerated for the possession of wisdom, judgment, and experience

adjective 

3. sager, sagest= wise, judicious, or prudent: sage advice.

To call someone ‘sage’ is to call them wise, full of wisdom and those known as ‘sage’ were also treated with an abundance of respect. 

sage leaves Loula Natural

It is quite easy to grow and likes sunny conditions. A popular garden pot plant for centuries with many health benefits. It has been used throughout the ages in chinese medicine, in Arabic foods and medicine (they considered it gave immortality) and in Greek and Roman times. Throughout its long history of use, it has been thought of as a powerful and protective herb. It was one of the ingredients of Four Thieves Vinegar – a mix of herbs which was made to prevent the plague. It is often hung in doorways as an protector (especially in Europe of protection from witchcraft!) or used in purification rituals my many cultures. Known as the “thinkers tea” Sage is one of those surprising “all over good health” foods. It is very distinguished and has an amazing aroma with a tactile appearance. Grey-green, soft leaves with visible fine hair-like growing on both sides. The leaves can grow to about 2.5 cm and looks very delicate but is strong and rich in nutrients with health promoting and disease preventing capabilities.  Sage leaves are used and they are normally harvested just before flowering for cooking with. Tough stems can be discarded before washing them and gently drying the leaves before using. The leaves can then be dried in the sun or in the dehydrator  then stored in an airtight container. You can also freeze chopped sage in a little water kefir or coconut oil In cooking sage is often paired with meat, vegetables, cheese and eggs. It is also traditionally used in stuffing for chicken along with parsley, rosemary and thyme. Pork with sage is another traditional known pairing. Used to both help digest foods it would also help to counteract any imbalances caused by bacteria or parasites in the meat. Since refrigeration is relatively new technology, sage along with other herbs would help as a natural preservative and could help to flavour and enhance stews and also vegetable dishes. 

Health benefits of sage herb are numerous, the following list are conditions that may have seen positive effects when adding sage to the diet. They are also the traditional ways that the herb has been used. The main components of sage, from a medicinal perspective, seem to be found in the oils in the herb which may be why a balanced ecosystem in the digestive system has been seen to help to release and absorb Sage’s nutritious offerings.

Sage has a long list of beneficial nutrients including Vitamin K; antioxidants like vitamin A, beta-carotene levels and vitamin C. Also B-complex of folic acid, thiamin, pyridoxine and riboflavin. Together with minerals like potassium, zinc, calcium, iron, manganese, copper, and magnesium, Sage is a nutrient powerhouse. Organic Compounds include α-thujone, and β-thujone, cineol, borneol, tannic acid, cornsole and cornsolic acid; fumaric, chlorogenic, caffeic and nicotinic acids; nicotinamide; flavones; flavone glycosides and oestrogenic substances. Most of these compounds have been seen to have some evidence of being anti-inflammatory, anti-allergic, anti-fungal and anti-septic properties. This study confirms its microbial balancing abilities by showing efficiency against Staph infections. Which makes sense for why this herb was traditionally used to protect against infection and preserve meats.

Menstrual cycle and Menopausal symptoms;

There are phytoestrogen substances in Sage which  may help to mimic estrogen, which may benefit menopausal women and other mensural imbalances. During menopause the ovaries diminish their release of oestrogen. Hot flushes is one of the symptoms of this. The adrenals take over the production of oestrogen and the adrenals and liver are often associated with heat. Phyto-oestrogens can help the body to recognise oestrogens in the body without the body actually absorbing them completely. Herbs with phytoestrogens require healthy digestive system bacteria levels to help access and utilize the hormones as mentioned above. Sage may be able to suppress perspiration and help the body cool down during a hot flush (see this study) Oestrogen may also affect the brain, causing changes in emotional well-being. Sage has been seen to help many to relieve some anxiety and depression symptoms associated with menopause or other menstrual cycle imbalances. Sage may also help others to deal with grief and depression by helping to lift mood and balance hormone levels. Check out this recipe for Lemon Sage Cordial

Lemon and sage cordial Loula Natural image1

Memory, concentration and moods enhancer

Sage has been traditionally used over the centuries to enhance concentration, attention span and has also been seen to quicken the senses and improve memory. Sage may play a role in the treatment methods for memory loss associated with the diseases like Alzheimer’s. “extracts possess anti-oxidant, estrogenic, and anti-inflammatory properties, and specifically inhibit butyryl- and acetyl-cholinesterase (both of these disrupt neurotransmitters message integrity- affecting memory- source)…whilst a chronic regime (of sage) has been shown to attenuate cognitive declines in sufferers from Alzheimer’s disease” (source) This means that Sage will not only support memory function (Studies showed clear improvement in cognitive recall), but also the integrity of message from the brain to the rest of the body. Enhancing messages to the rest of the body can have several advantages for many people. Especially in healing situations to help release anxiety and stress to the body. Other reports suggest that sage essential oil can help to relieve headaches and fatigue. Chinese Medicine has used Red Sage, Salvia miltiorrhiza, also known as Danshen or Chinese Sage in the treatment of cerebrovascular disease for over thousands of years.   Some of the compounds found are similar to the ones that have been used to produce AChE Inhibitors used in pharmacological medicines to treat Alzheimers. They have been seen to reduce plaques which form in the brain in Alzheimer’s disease.  Also allowing better blood circulation through the brain.

 Prevention of cardiovascular diseases.

 Three lobe sage(a specific type of Sage) contains called salvigenin. Research studies found that salvigenin may offer benefits in the prevention of cardiovascular diseases by relaxing the walls of blood vessels. Flexibility in veins and arteries is very important in heart health. Chinese Sage has also been used for centuries as a blood thinner to reduce blood clots and ‘invigorate the blood‘. Traditional Chinese medicine use it with other herbs to help improve circulation and reduce hardening of the arterial walls. Sage’s reported anti-inflammatory capabilities (source) may also help with cardiovascular health as almost all cases of heart health have inflammatory indicators (source and here).  Sage tea has also been reported to balance cholesterol levels by having a positive effect on HDL and LDL levels (source)

Skin Conditions

Sage’s  anti-inflammatory and antioxidant properties (vitamin A content) may also help us to understand how Sage and Sage oil can help in irritated skin conditions. Sage herb oil can be used used externally, rubbed on the skin, and has been seen to soothe painful ailments like muscle stiffness, rheumatism, and other nerve pains. Through Sage’s support of the digestive system, the excretory role of the skin is reduced and more nutrients are absorbed to help provide strong building blocks for the skin. Sage oil is often recommended as a hair rinse for dandruff, oily hair, or infections of the scalp. The herb reportedly restores color to gray or white hair (source).

Diabetes type 2

By helping to balance hormone levels (oestrogenic compounds) insulin is also affected in a positive way. A research team at the Research Institute of Medicinal Plants in Iran found that “Salvia officinalis leaf extract may have anti-hyperglycemic and lipid profile. This is beneficial for diabetes patients. Reduced cholesterol imbalance is connected to a reduction in type 2 diabetes symptoms. With improved blood circulation and reduced inflammation (as mentioned above) the body is going to work better in all areas. By helping to increase digestive ability and stimulating appetite it is reasonable to expect that the blood sugar levels and hormone levels of the body will be come more balanced, thus improving the lives of those with type 2 diabetes. 

sage leaves Loula Natural

Supports the digestive system

Rosmarinic acid is found in Sage and Rosemary. It may be readily absorbed from the GI tract especially when consumed with a healthy ecology in the body or with fermented products. Once inside the body, this oil has been seen to reduce inflammatory responses by altering the amounts of inflammatory messengers released by the immune system. This moderates the immune system and its response. The rosmarinic acid in sage may also function as an antioxidant. Together with the antioxidant capabilities, sage can help to give the digestive system space to heal and repair. Especially in any IBD (crohn’s or ulcerative colitis), IBS symptoms, leaky gut and other digestive sensitivity issues (intolerances, eczema, heartburn). Like most culinary herbs, sage is traditionally used as a digestive aid and appetite stimulant. You can use it to help reduce gas in the intestines and, as it may have antispasmodic herbal actions, it may also help to relieve abdominal cramps and bloating. The volatile oils in sage help to maintain balance in bacterial levels. The fibre in the leaves and stems can help feed bacteria, making the herb useful to encourage and create a balance mycobacterial environment to help our bodies to function normally.

Respiratory system;

The respiratory system is harmonised when the immune system is less sensitive. Sage’s assistance in anti inflammatory and anti oxidant actions, whilst balancing bacteria can greatly enhance and help to heal the respiratory system. It is often used to help asthma symptoms. Sage is astringent and so may help to dry up phlegm. With its bacterial balancing abilities you can gargle with the tea to help protect and treat coughs and tonsil or throat infections. It is also chewed to help balance the bacteria in the mouth to prevent tooth infections.

Safety precautions;

when breast feeding or when pregnant restrict sage intake (unless cooking with it). The properties have been reported to help dry up milk. It is often used after breastfeeding to restore hormone balance. The herb should not be used in pregnancy as chemical compounds like thujone in it may cause uterine stimulation resulting in miscarriage (hence clary sage is used during labour but not in pregnancy) When prescribed blood thinners, be aware sage (like garlic) has similar actions and will also thin the blood. It is also not recommended with epilepsy.   If any doubt contact your naturopath, herbal practitioner or aromatherapist. 

Further Reading;

http://foodfacts.mercola.com/sage.html http://www.nutrition-and-you.com/sage-herb.html http://www.medicalnewstoday.com/articles/266480.php http://health.howstuffworks.com/wellness/natural-medicine/herbal-remedies/sage-herbal-remedies.htm http://www.healthy.co.nz/ailment/2121-herbal-phytoestrogens-and-menopause.html http://www.susunweed.com/Article_Phytoestrogens.htm

Nutrient Fact File Sage Loula Natural Pin

What is a Naturopath

What is a Naturopath Loula Natural

What is a Naturopath?

Have you ever wondered about what a Naturopathic Doctor does? Ever wanted to see one but are confused about why it may work for you? In a nutshell a Naturopath with use only natural means to heal, repair and balance the body. Whether acute or chronic- all conditions can be dealt with using nature.

We all have different tools in our tool box, but in general you can expect to talk about energy medicines  like homeopathy, Bach Flower Remedies or other vibrational remedies, emotional freedom technique (eft), herbs, healing power of foods, fermentation, accupuncture, kineseolgy, essential oils, muscle testing, breathing techniques, exercise advice, meditation and other mindful practices with other stress management techniques.

As you can see our breadth and scope of healing tools is vast. This gives us so much to draw from when seeking to help the individual. We are able to help balance symptoms, as we always concentrate on seeking and resolving the cause of the imbalance. Our knowledge about how the body works and all our body systems work together, Combined with a more open minded approach to healing free of the dogma of strict diagnosis and protocols means we can truly tailor make an individual treatment plan just for you.

I am so passionate about what I do and it is a huge part of who I am as a person and as a mother. I am constantly seeking ways to help people get back to themselves, to feel safe, secure and powerful and happy.

health quote collage

These are the six principles we ascribe to and all of them mean so much to me;

Six Principles of Naturopathic Medicine:

images1

The Healing Power of Nature:

The Vital force, an inherent self-healing process in each of us which is both ordered and intelligent. Each person has their own relationship with it. A Naturopath will give the body space to have the energy to heal themselves helping to remove obstacles to healing and recovery. To help identify bodies signals and deliver options for the individual to come into line with their own healing intuition.

Identify and Treat the cause:

A Naturopath will seek to identify the underlying cause or driver of the illness rather than merely suppressing the symptoms. By resolving the cause of the issue everything else will be resolved in the ripple effect! 

First Do No Harm:

Use the least force necessary to diagnose and treat. Minimise risk of harmful side effects. Avoid the suppression of symptoms. Acknowledge, respect and work with the individuals self-healing process. Refer to others for treatment when your skills are inappropriate. Know your own skills and limitations. 

Doctor as Teacher:

A Naturopath will educate and encourage their patient towards self-responsibility for health. Teach them about their body and encourage the idea that prevention is better than cure. Empower them to heal themselves. A Naturopath support the healing; however you do it!

Treat the Whole Person:

Take into account individual physical, emotional, spiritual, genetic, environmental, social and other factors. Get the whole picture. Bring the body’s systems together again. Work at the individuals own pace to reunited them with their instinct and intuition.

Prevention Rather than Cure:

Emphasise the prevention of disease. Asses risk-factors, hereditary and susceptibility to disease and making appropriate interventions with your patient to prevent illness. Commit to create a healthy world where all of humanity can and will thrive.

These principles are the Hippocratic oath that all Doctors take. We just interpret them slightly differently. A Naturopath will take  full history and really get to know not only the physical issues but also the emotional ones too. Each personality will need different courses of action and each person will be able to make changes at different speeds. The key to the treatment is in giving the individual the responsibility to heal.

The only person that can make you well and happy is yourself. I can give you a tool box to work from but you need to listen and respond to your body. I teach many classes to help people to start to make choices for themselves and their families. Education is key, coupled with motivation for change and you will become unstoppable!

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Sea Buckthorn

 

Sea Buckthorn Loula Natural

Nutrient Fact File Sea Buckthorn

We have seen from historical records, the Chinese were the first to document use of Sea Buckthorn for its medicinal properties. More than a thousand years ago Sea Buckthorn was added to a classical Tibetan medical book.  In 1977, after numerous studies, it was also added to the Chinese Pharmacologia. For a full history into the studies and findings of Sea Buckthorn see here . Also to see a full list of its nutritional constituents please see here.

Sea Buckthorn is a bush sized plant which yields bright yellow berries.   The berry is considered one of the world’s most balanced fruits, providing powerful antioxidant and anti-inflammatory compounds with a lot of essential fats. The benefits are easy to come by as the plant is not overly processed and grows without the need of too much interference from the farmer. The ‘magic’ of this food is in the mix of its nutrients. It is high in a great mix of healthy fats whilst also packed with necessary bioavailable (which means the body can use them immediately) nutrients needed in so many cases of chronic inflammation and conditions.

This cherished “super fruit” is rich in antioxidants, essential amino acids, vitamin E, rare Omega 7 and 190 other bioactive nutrients. Rich in beta-carotene, flavonoids and vitamins C, D, E and K, sea buckthorn also contains a substantial complex of B vitamins and 20 minerals. Moreover, it supplies between 4-100 times more vitamin C than any other fruit or vegetable. It is a real natural powerhouse.

It grows in very dry desert like soil and loves the direct sunlight all day. Sea-buckthorn berries are edible and nutritious, though astringent, oily and unpleasant to eat raw. However they can be frosted (freeze dried) which reduces the astringency and/or mixed as a drink with sweeter substances such as apple juice (I would love to see what it is like in water Kefir!). 

The leaves, flowers, and fruits are also used as natural medicine. When the berries are pressed, the resulting sea-buckthorn juice separates into three layers: on top is a thick, orange cream; in the middle, a layer containing sea-buckthorn characteristic and uniquely high content of saturated and polyunsaturated fats (Omega 3,6,7 and 9); and the bottom layer is  then the sediment and juice. The fat sources are then largely used for cosmetic purposes, but the upper two layers can also be processed for skin creams, whereas the bottom sediment layer is normally processed into edible products like syrup. 

Forms

 

The oil may be consumed either internally or externally, but it is recommended to combine doing both. By taking sea buckthorn oil internally, you will provide your body with bioavailable nutrients. Using it externally can also protect and nurture existing skin cells. It is also amazing rubbed into your gums to eliminate any infection or swelling, or just as a way of preventing cavities and gum disease.

The nutrients make Sea Buckthorn very anti-aging often also found in many cosmetics as . Some people apply sea buckthorn berries, berry concentrate, and berry or seed oil directly to the skin.  If used topically, the sea buckthorn oils and supplements are known for strengthening the epidermis (skin top layer) and can penetrate to the cell membranes. In this way it can be useful for preventing sunburn; for treating radiation damage from x-rays; for healing wounds including burns, and cuts; for acne,dermatitis, dry skin, eczema and other skin conditions including age spots.  

The fruit also contains dense contents of carotenoids, the precursor to Vitamin A; This vitamin plays a very important role in healthy dental care. Our tooth enamel contains keratin, and vitamin A allows keratin to be used for teeth rather than prioritising it for storage in cells.  Also, vitamin A is key in protecting mucus membranes (that cover our digestive, respiratory and reproductive systems). Plus carotenoids are hugely anti-oxidant and anti-inflammatory.

The berries also include Vitamin D which is essential for healthy tooth tissue and bone strength and density. It is also key in collagen formation, which is responsible for strength and solidity of the organ cells (such as teeth and bones, for example) which helps to repair and strengthen all of the body’s systems and also contributes to brain health and development

The fruit of the plant has a high vitamin C content and is about 15 times greater than oranges. Vitamin C also greatly influences the synthesis of collagen, therefore aiding in strengthening teeth, bones, connective tissue, mucous membranes and muscle mass. It is also key in energy production, protecting the cells from oxidative damage and moderating the immune system. Adding to this, vitamin c may also help to prevent tooth decay by balancing bacteria levels. 

balanced

Nutrient and phytochemical constituents of sea-buckthorn berries are undergoing basic research in inflammatory disorders, cancer mechanisms or positive effect on bone marrow after chemotherapy and other health claims, although no specific health benefits have yet been proven by clinical research in humans.  However anecdotal evidence is rich in its benefits and uses. Personally, over the years, it has helped me in many ways. To support, regulate and moderate my menstrual cycle (has reduced period pain and pms), it has helped me to reduce my systemic inflammation (especially in the digestive system), has played a role in my change of body shape and helps me to moderate my mood and motivation.

Few other healthy fats have such a combination of benefits and nutrients. This powerhouse has such an amazing combination of treats for the body.

Main actions are;

    • Cell membrane integrity and structure; which helps develop strong and healthy cells throughout the body.
    • Gastrointestinal and liver health; by using the above point to repair and also protect the mucous membranes
    • Dental and gum health as it is anti-inflammatory and anti-oxidant also the fats help to develop strong healthy tooth material. 
    • Moderating a healthy inflammation (immune system) response
    • Muscle/energy production
    • Brain health; also helps to protect messages from the brain to the rest of the body

Historically has been used in the following conditions with some effect;

  • Sea Buckthorn uses

And a review published in the Journal of Ethnopharmacology states:

“Sea buckthorn has been scientifically analyzed and many of its traditional uses have been established using several biochemical and pharmacological studies. Various pharmacological activities such as cytoprotective (protects cells-ed), anti-stress, immunomodulatory (moderates the immune system-ed), radioprotective, anti-atherogenic (supports heart health-ed), anti-tumor, anti-microbial and tissue regeneration have been reported.” 

 

 

Resources; 

 http://oilypedia.com/natural-oral-care-sea-buckthorn-oil-for-healthy-teeth/#ixzz37biE7ttA

Dr. Oz Deems Sea Buckthorn New “Miracle Berry”

http://www.seabuckthorninsider.com/health-benefits/concerned-about-cancer-inflammation-memory-loss-or-diabetes-holy-fruit-of-the-himalayas-can-help/

 http://seabuckthorn.com/files/Seabuckthorn%20and%20Medicine.pdf

http://www.itmonline.org/arts/seabuckthorn.htm

 

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Sweet Potato

Nutrient Fact Sheet

Nutrient Fact File Sweet Potato Loula Natural

Sweet Potatoes

Sweet potatoes are native to Central America and are one of the oldest vegetables known to man. It is documented that they may have been consumed since prehistoric times as  sweet potato relics have been discovered in some Peruvian caves. Christopher Columbus first brought sweet potatoes to Europe after his first voyage to the New World in 1492.

They have a creamy texture with a sweet, warm and a little spicey flavour that makes them ideal for savoury dishes. However they are also great in cakes, cookies, smoothies and even to make ice-cream. Although peak season for sweet potatoes is October to March, they are a vegetable that is readily available, inexpensive, and delicious.

Depending upon the variety, there are around 400 different ones, the skin and flesh of the sweet potato may be almost white, cream, yellow, orange, pink, or deep purple. The Japanese and Korean white/cream and American yellow-orange flesh are most common.

Although sometimes referred to as ‘yams’ in the USA, sweet potatoes belong to an entirely different food family. They are also very different from the common potato.  Sweet potatoes are far more nutrient dense and healing. Their properties and uses are diverse, and when you choose sweet potatoes as a dietary root vegetable, you are getting a truly unique and superior type of potato. Some of the benefits include

  • They are high in vitamin B6. Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked to degenerative diseases, including the prevention of heart attacks.
  • They are a good source of vitamin C. While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin also plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen, which helps maintain skin’s youthful elasticity (sweet potatoes make us look young- bonus!), and is essential to helping us cope with stress. The anti-oxidant properties also may help to prevent cancer
  • They contain some Vitamin D which is critical for immune system and overall health at this time of year. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and may support the thyroid gland.
  • Sweet potato’s are full of beta-carotene’s good for eyesight, immune system and digestive health.
  • Sweet potatoes contain some iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper immune functioning, and protein metabolism, among other things.
  • Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function.

Another interesting thing about sweet potatoes is the antioxidant capacity of all their parts. Recent research has shown differences in consuming the flesh versus skin of the sweet potato. Both producing different concentrations of anthocyanin antioxidants. Purple-fleshed sweet potatoes (when you can find them- Asia has them fairly regularly) are a fantastic source of anthocyanins (especially peonidins and cyanidins) as the darker and more vibrant the colour of a vegetable the more antioxidants they contain. In one study, the antioxidant activity in purple sweet potatoes was seen to be up to 3 times higher than that of blueberries.

Since they are not actually a potato so therefore not a deadly nightshade, sweet potato can actually have a healing effect on your digestive system rather than an irritating one. The fibres in the sweet potato actually feed the bacteria and are classed as fermentable as a prebiotic (food for bacteria). This therefore helps to create a more balanced bacterial environment in your digestive system. Thus giving a digestive healing effect with an immune boost too.

Finally most kids love sweet potato- it is a great first food, great in the lunch boxes cold and as hot chips at dinner time. A simple way to get some amazing nutrients into kids without too many arguments. Try them in smoothies, juices and soups for a smooth creamy consistency and natural sweetness.

Sweet potatoes are traditionally been baked, roasted or mashed, but they can also be added to risotto, pasta or curry. Here are my recipes;

Here are my mouth watering recipes;

 Here are some other amazing recipes;

Sweet Potato Spaghetti- Healthy Living How To
Sweet Potato Spaghetti- Healthy Living How To 
Dark Chocolate Brownies Renew Whole Health
Dark Chocolate Brownies Renew Whole Health
Fudgey Brownies Jules Fuel
Fudgey Brownies Jules Fuel
Pumpkin Sweet Potato Cupcakes Veggie Converter
Pumpkin Sweet Potato Cupcakes Veggie Converter
Sweet Potato Breakfast Cookies- The Paleo Mama
Sweet Potato Breakfast Cookies- The Paleo Mama
Sweet Potato Chocolate Cake Homemade Mommy
Sweet Potato Chocolate Cake Homemade Mommy
Sweet Potato Chocolate Chip Cookies Homemade Mommy
Sweet Potato Chocolate Chip Cookies Homemade Mommy
Chicken with Sweet Potato Curry Sauce- La Healthy Living
Chicken with Sweet Potato Curry Sauce- La Healthy Living
Sweet Potato Quiche-Grok Grub
Sweet Potato Quiche-Grok Grub
Sweet Potato Pancakes-Healy Real Food Vegetarian
Sweet Potato Pancakes-Healy Real Food Vegetarian
Sweet Potato Hash- Stupid easy paleo
Sweet Potato Hash- Stupid easy paleo
Sweet Potato Chips- Healy Real Food Vegetarian
Sweet Potato Chips- Healy Real Food Vegetarian
Sweet Potato Apple Pancetta Hash- Gutsy By Nature
Sweet Potato Apple Pancetta Hash- Gutsy By Nature
Sweet Potato and Banana Pie Smoothie-Green Thickies
Sweet Potato and Banana Pie Smoothie-Green Thickies
Sweet Potato Recovery Shake Stupid Easy Paleo
Sweet Potato Recovery Shake Stupid Easy Paleo
Sweet Potato Gratin- Meatified
Sweet Potato Gratin- Meatified
Sweet Potato Crackers- The Coconut Mama
Sweet Potato Crackers- The Coconut Mama
Chickpea Stuffed Sweet Potatoes The Coconut Mama
Chickpea Stuffed Sweet Potatoes The Coconut Mama
Squash and Sweet Potato Lasagna Veggie Converter
Squash and Sweet Potato Lasagna Veggie Converter
Spicy Lime Sweet Potato Mash- Popular Paleo
Spicy Lime Sweet Potato Mash- Popular Paleo
Raw Carrot and Sweet Potato soup with Spinach- Green Thickies
Raw Carrot and Sweet Potato soup with Spinach- Green Thickies
Paleo Hash- The Sprouting Seed
Paleo Hash- The Sprouting Seed
Organic Sweet Potato Chips Whole Lifestyle Nutrition
Organic Sweet Potato Chips Whole Lifestyle Nutrition
Make Your Own Sweet Potato Chips- Healthy Living How To
Make Your Own Sweet Potato Chips- Healthy Living How To
Loaded Sweet Potato Fries- The Sprouting Seed
Loaded Sweet Potato Fries- The Sprouting Seed
Creamy Sweet Potato Mash Stupid Easy Paleo
Creamy Sweet Potato Mash Stupid Easy Paleo
Chilli Lime Sweet Potato Fries Popular Paleo
Chilli Lime Sweet Potato Fries Popular Paleo
BBQ Pork Stuffed Sweet Potatoes-Primally Inspired
BBQ Pork Stuffed Sweet Potatoes-Primally Inspired
Apple Sweet Potato Bake Stupid Easy Paleo
Apple Sweet Potato Bake Stupid Easy Paleo
Autumn Spiced Sweet Potato Bread-Soundness of Body and Mind
Autumn Spiced Sweet Potato Bread-Soundness of Body and Mind
 

 

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