Nutrition key to sound health
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Raise your hand if your kids love PB and J’s.🙋🙋
Surprise them by putting these super easy, tasty, and gooey PB and J bars in their lunches!
@lori.mongold you rock, these are amazing.🙌🙌
#KetoBaking#KetoRecipes#KetoDesserts#Pyure#PyureOrganic#PyureLove
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Rainy days make me want to curl up by a window with a nice book and hot chocolate 🌧 this came with a delightful homemade marshmallow ☕️
I love this time of year. Conor and Lucia have made their pumpkin lanterns and I never let anything go to waste. I make soup with the flesh that they have scraped out – which is also good with pasta. Sage is a herb that tastes particularly well with pumpkin.
This is a recipe that you could use any time of the year with butternut squash or with sweet potatoes instead of the pumpkin.
I mentioned recently how many butchers are making their own sausages and here is another chance to try some out. With colcannon, this makes a very tasty meal.
Colcannon is also delicious with any grilled meat or with Sunday lunch. I often use this onion gravy with roast meats or pork chops. Allowing it to carmelise adds great depth of flavour.
Happy cooking,
Neven
Penne with pumpkin, crispy bacon, sage and Parmesan
Serves four to six
4 tbsp olive oil
175g (175g) smoked streaky bacon lardons
500g (1¼lb) pumpkin, peeled, seeded and finely diced
15g (½oz) packet fresh sage, finely shredded
500g (1¼lb) penne pasta
50g (2oz) freshly grated Parmesan, plus extra to garnish
sea salt and freshly ground black pepper
Sausages with colcannon
Serves eight to 10
1.5kg (3lb) floury potatoes (such as Rooster), peeled and cut into chunks
8 traditional jumbo Irish pork sausages
225g (8oz) kale, finely shredded
2 scallions, very finely chopped
120ml (4fl oz) milk
75g (3oz) butter
Salt and pepper
Stout onion gravy, to serve (optional, see point 3)
I don’t know about you but I love my bed! And I firmly believe that a good night’s sleep can make you feel so good! Breathing, eating and sleeping are three of the most basic and essential functions we do as humans. But can food affect our sleep or does our sleep affect our food? The reality is that it is probably a bit of both…On average we need between 7-9 hours’ sleep per night with some people managing on less and others may need more. Lack of sleep can lead to irritability, fatigue and difficulty concentrating. However chronic poor sleep has been linked to obesity, diabetes and heart disease.
In general, research has found that eating in line with the Mediterranean or DASH diet, both of which promote fruits and vegetables, fiber rich foods and healthy mono-unsaturated and polyunsaturated fats tends to be associated with better quality sleep. Magnesium is a mineral that is reported to help with sleep regulation and is found in bananas, nuts, green vegetables, tofu and dairy. Melatonin is a micronutrient present in some foods but also a hormone that occurs naturally in the body and helps control sleep patterns. Melatonin, is found in tart cherry juice, eggs, nuts and dairy. Interestingly the tradition of hot milk before bed comes from Roman times… and milk contains both magnesium, melatonin and an amino acid called tryptophan which helps produce serotonin and melatonin.
Kiwifruit is another food that has been reported to have a positive impact on sleep duration and quality. In one four-week trial of adults with sleep problems, consumption of two kiwifruits per day one hour before bedtime significantly increased total sleep time and sleep efficiency. A potential reason for this is that they are a rich source of antioxidant and contain the hormone serotonin. Either way they are also great sources of vitamin C and great for keeping bowel movements regular.
Do you ever feel like you make poorer food choices when you’re tired? There may be good reason behind this. Sleep deprivation can cause a drop in Leptin levels (a hormone that signals fullness) and increases the hormone Ghrelin (hormone that stimulates appetite). This change in hormones can explain why you might eat more when missing sleep or why you tend to eat more without feeling full when you have had minimal sleep. US research from Cedar- Sinai Medical Centre also found that lack of sleep increased insulin resistance. So, we can see that regular good night sleep helps manage hormones, appetite and possible food choices.
Caffeine and alcohol can negatively affect falling asleep and sleep quality so best to keep within healthy limits if struggling with sleep. Maybe keep the caffeine to before midday!
Some sleepy bedtime snack ideas!
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