Clean Eating Alice Eat Well Every Day: Nutritious, healthy recipes for life on the go. Alice Liveing
should be consumed in moderation, so feel free to swap coconut oil for healthy polyunsaturated and monosaturated oils such as rapeseed and olive oil to ensure a balanced and healthy fat intake. However, it’s best to stick to coconut oil for the baking recipes in this book as it’s harder to successfully substitute in these recipes.
While it is important to understand the benefits of fats, it is also worth mentioning that they are almost twice as energy dense as carbohydrates and proteins, with 9kcals per gram of fat. This shouldn’t alarm you, but sometimes it’s necessary to exercise more portion control when eating foods rich in fats.
Micronutrients: what are they and why do we need them?
Despite being described as micro, micronutrients are of no less importance to our body than the macronutrients – it’s just we need them in smaller quantities. These essential vitamins and minerals such as iron, zinc and B vitamins help contribute towards a whole host of functions within the body, however with a poor diet, it is easy to become deficient in them. Ensuring that you eat a wide variety of protein sources such as oily fish, wholegrains, pulses, vegetables, fruits and, on occasion, red meat, will help to avoid any such deficiency. When it comes to micronutrients, the phrase ‘eat the rainbow’ springs to mind, and this is certainly an easy way to remind yourself to incorporate a variety of colourful nutrient-rich foods into your diet.
Dietary fibre: what is it and why do we need it?
Dietary fibre is often overlooked when discussing nutrient intake, but it is of utmost importance in many bodily functions. Understanding what it is and what foods you can get it from will help to ensure that you are eating enough fibrous foods to keep your bowels regular and to help keep your blood sugar levels stable, through slowing down the release of sugars from digested food into the bloodstream.
There are two types of dietary fibre – soluble and insoluble. Soluble fibre dissolves in water to become viscous. It promotes the release of fatty substances such as cholesterol, and also helps to regulate the body’s use of sugars. Soluble fibre can be found in foods such as legumes, oats, some fruits such as avocados, ripe bananas and plums, some vegetables such as broccoli, and sweet potato, flaxseeds and nuts such as almonds.
Insoluble fibre doesn’t dissolve in water, but adds bulk and softness to stools, therefore promoting bowel regularity. Insoluble fibre can be found in foods such as whole grains, peas, nuts and seeds, cauliflower and the skin of fruits such as kiwis and tomatoes.
A diet naturally high in fibre also improves gastrointestinal health, has been shown to reduce the risk of developing conditions such as heart disease, diabetes and cancer, increase satiety and reduce blood pressure. So if all of this seems a little intense, just see it as another important reason to eat your wholegrains and greens!
Sugar: the facts
Sugar appears to be the current hot topic of discussion, so I wanted to discuss it briefly to alleviate any confusion regarding intake.
‘Sugars’ are carbohydrates, which provide fuel (energy) for the body. The term ‘sugars’ covers a range of different types of sugar structures, from fructose, sucrose, glucose and lactose to maltose and more. These occur naturally in foods such as fruits, vegetables and dairy products, but are also added to a wide range of foods and drinks.
While it’s important to remember that, yes, the body does need carbohydrates as a source of energy, the sugars found in many processed foods hold very little, if any, nutritional value – which therefore begs the question, why do we need them? When any carbohydrate is ingested, it is broken down into monosaccharides, or simple sugars, before being absorbed by our bodies. This is irrespective of whether the food source is a simple sugar cube or a sweet potato. The only difference between these two, once ingested, is that the ‘healthier’ sweet potato is nutrient dense and packed full of fibre and micronutrients. It is also digested and absorbed much more slowly than the nutrient-free sugar cube, which is delivered into the bloodstream very quickly.
Once broken down and absorbed, sugars go to the liver to fill our energy stores, before entering the bloodstream and then passing into other cells of the body. At this point, the hormone insulin is released to control this sugar load.
The reason why we must be mindful of the source of our carbohydrates (and why I tend to opt for nutrient-dense, high-fibre carbohydrates such as a sweet potato) is that, when the diet consists of simple sugars and refined carbohydrates, you can experience sharp elevations in blood sugar levels. This is often followed by crashes, resulting in a vicious cycle of energy highs and lows. If overconsumed, there is also the possibility of elevation in blood triglyceride levels, bad cholesterol and increased insulin resistance. Carbohydrates that are digested and absorbed slowly, such as whole grains, fruits and vegetables, can help to control insulin response. This means more even energy levels, but most importantly, a whole host of added nutrient benefits such as increased vitamin, mineral and fibre intake and enhanced satiety, too.
The NHS advises that we reserve only 5% of our total daily caloric intake for added sugars, which equates to around 30g of sugar.
My own approach? I don’t think we should fear sugar: it isn’t the devil, but equally if overconsumed it can cause weight gain and have serious health implications. My approach to eating means that I try to obtain the majority of my diet from single ingredient, natural foods, and therefore the majority of my recipes contain little, if any, refined sugars.
Although they contain some sugars in the form of maple or date syrup, the snacks, sweets and treats recipes mean that you’re not totally denying yourself that sweet, delicious flavour that we all love. But by making these from scratch, not only are they often paired with a nutrient-dense complex carbohydrate or fibre source to help slow the release of sugars into the bloodstream, but you also know each ingredient you are putting into your body. This approach is far better than relying on shop-bought equivalents, which can have a perplexing list of ingredients.
Maple Syrup French Toast with Greek Yoghurt and Homemade Strawberry Chia Jam
The ultimate indulgent weekend breakfast. Need I say more…?
SERVES 2
2 tbsp chia seeds
250g strawberries, hulled
2 tbsp maple syrup
1 free-range egg
50ml unsweetened almond milk
½ tsp ground cinnamon
½ tsp coconut oil
4 slices of sourdough or rye bread
2 tbsp Greek yoghurt
Begin by grinding the chia seeds in a small food processor for a few minutes until fine. Add the strawberries and 1 tablespoon of the maple syrup and blitz for a further minute.
Place a saucepan over a medium heat, add the strawberry mixture and cook for 5–7 minutes, until thickened and jammy, stirring often. Pour into a bowl and leave to cool.
Meanwhile, crack the egg into a large shallow bowl. Add the almond milk, cinnamon and remaining tablespoon of maple syrup and whisk.