Recipe: The Gut-Loving Loaf of Bread

The Gut-Loving Loaf of Bread

The Gut-Loving Loaf of Bread

By our nutritional therapist Doris Rabe

High in protein, gluten-free and vegan, very high in fiber, easy and very yummy!

The Gut-Loving Loaf of Bread

Ingredients

1 cup / 135g sunflower seeds

½ cup / 90g flax seeds

½ cup / 65g hazelnuts or almonds (cashew nuts work as well)

1 ½ cups / 145g rolled oats

2 tbsp chia seeds

3 tbsp psyllium husk powder

1 tsp sea salt

1 tbsp maple syrup or honey

3 tbsp melted coconut oil

1 ½ cups / 350ml water

Method

– In a large bowl combine all dry ingredients, stirring well.

– Whisk melted coconut oil, maple syrup or honey and the water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick. If the dough is too thick to stir, add 1 or 2 tbsp of water.

– Transfer mixture to a loaf pan (oiled or lined with baking parchment) and smooth out the top with the back of a spoon. Let rest for a least 2 hours, or all day or overnight.

– Preheat oven to 175C.

– Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. You know the bread is done when it sounds hollow when tapped.

– Let cool completely before slicing – very important!

– Bread can be stored in an tightly sealed container for up to 5 days. Or freeze half of the bread: slice before freezing for quick and easy toast!

Play around with the ingredients – try a mixture of different nuts, add spices such as cinnamon or for something more savoury add fennel seeds, cumin, paprika or mixed herbs. If you don’t have oats, try rolled spelt.

Psyllium seed husks contain both soluble and insoluble fiber. The soluble fiber dissolves in water and soothes the digestive tract with its mucilaginous properties, while the insoluble fiber acts like a broom to sweep the colon free of toxins. You can take it anytime – many people find that a daily dose of a teaspoon or two in a glass of water really helps them get their bowels moving, (or slow them down if necessary). Don’t forget to up your intake of water!

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14 Day Winter Detox

14 Day Winter Detox

yoga

Reduce your Toxic Load

A great place to begin on the road to wellness

Participants who’ve completed the 14 Day NutriClean Programme report a host of health improvements including weight loss, more energy & better sleep!

The average weight loss over 2 weeks was 6lbs.

Feel amazing and bursting with energy!

A 14 day plan to target the liver, including all supplements, instructions, recipes, menu planners and a workbook to fill in.

What is included in the NutriClean package?

  • 60 min one to one consultation
  • Recipes and meal plans
  • Day to-day programme guidelines
  • How do support digestive health plan & gain energy
  • Specific science based supplements to support the programme (worth €70)
  • Regular support via email plus explanatory webinar
  • 30 min follow-up at the end of the programme
  • Your individual programme for €240

Book an appointment today with our Nutritional Therapist 071 9153828 

or 

Call Doris:  0851543354 email: [email protected]

 

Sligo Wellness Therapy Open Dayenter_graphic

3 Quay St, Sligo

Sat, Nov, 28th 

11.30am – 4.30pm

  • Free Advice
  • Taster Sessions
  • Demonstrations from top Natural Health Companies
  • Goodies Bags

Why the Paleo Diet maybe so good for you?

The Health Benefits of a Paleo Diet.
What is a Paleo diet

The Paleo diet is based upon the idea of eating the foods our bodies were designed for through thousands of years of evolution. These foods were available to early people through hunting and gathering (meat and fish, nuts and seeds, fruits and vegetables). During modern times, advances in technology have made other forms of food available for consumption (grains, dairy, and processed foods), which are not as easy for our bodies to digest. The foods recommended in the Paleo diet generally provide our bodies with more efficient, long-lasting energy that also aid in burning fat.

The Paleo Diet is considered to be optimal for digestion, blood sugar regulation, metabolism, and sleep.
The benefits of the Paleo dietPaleo diet wk

  1. Clear skin and stronger teeth
  2. Balanced Energy
  3. Burn off stored fat
  4. Improve sleep patterns
  5. More efficient workouts
  6. Reduced allergies
  7. Stable Blood Sugar

How do I know is this for me?
To find out what food is best for your blood type is to test yourself. We offer the Fitzwilliam Food Intolerance test. With a simple pin prick of blood it can test several food intolerance’s such as: dairy, egg, grains, fish & seafood, meat, fruit, nuts & seeds.
Call us on 071 9153828 or call into us on 3 Quay St. Sligo Town.

Healthy Halloween Treats

Pumpkin Carrot MuffinsPumpkin&Carrot
The pumpkin flavour gives these muffins the feel of the season, but the low-cal ingredients deliver solid nutrition. They’re a great addition to Halloween festivities.

Ingredients
Almond flour: 1 cup
Oat flour: ¾ cup
Baking Powder: 2 tsp
Ground Cinnamon: 1 tsp
Pumpkin Spice: ¼ tsp
1 Egg
Agave Syrup: ¼ cup
Pumpkin cooked: 1/2 cup
Carrots cooked: 1/2 cup
Raisins: 1/4 cup
Skimmed Milk: 1/2 cup
Coconut Oil: 1/3 cup
Method
1. Heat oven to 400 degrees F.
2. Combine flours, baking powder, salt, cinnamon, and pumpkin spice.
3. In another bowl, mix egg, agave syrup, milk, raisins, and coconut oil.
4. Purée carrots and pumpkin together and then combine with wet ingredients.
5. Mix wet and dry ingredients and then pour batter into a non-stick muffin tin.
6. Bake for 15-18 minutes, or until toothpick comes out clean.
7. If desired, top muffins with fat-free cream cheese.
Banana Coconut Ghost

Banans Ghost
They’re healthier for you than ice cream and they taste just as good, while filling you active kids up! This ghostly treat will please kids and adults alike.

Ingredients
Large Bananas: 2 ripe
Dried unsweetened coconut ¼ cup
Coconut Oil: 1 tsp
Grapes Sliced in quarters: 4
Cranberries: 8
Popsicle Stick: 4
Method
1. Peel bananas and cut into halves.
2. Stick Popsicle stick or toothpick into flat end of banana and place in freezer until firm.
3. Once firm, roll bananas in coconut oil and then roll in dried coconut flakes.
4. Lay coated bananas on a plate and use quartered grapes for the eyes and cranberries for the mouth.
5. Serve immediately

Fed up of feeling fed up? Get your tummy sorted with our special offer!

bloating_symptoms_img1

Trouble Sleeping, lack of energy, painful cramps and bloating in your tummy and low mood??

All this along with struggling to lose weight around the middle this is a perfect time to shift those stubborn few pounds.

Followed a tailored nutritional health program to lose weight and reduce. A nice side effect is increased energy!

Our 5 week program is just €99 for the whole package, including 2 x 1hr consultations.

You will receive a written health report, nutritional advice & dietary adjustments, easy to follow steps that suit you, as well as tailored recipes and samples to taste.

It may only take a few words with Doris our Nutritional Therapist don’t suffer in silence 071 9153828 or 08515433545.

We are here to help !

Cookery Course: Healthy Eating for kids

COOKERY COURSE: HEALTHY EATING FOR KIDS in SLIGO, starting on Thursday
– only 1 place left! –
Easy meals for busy Mums and Dads!

Learn how to create healthy dishes which the whole family will enjoy, and that are easy to prepare. Kids Healthy Eatinf

Child-friendly meals for breakfast, lunch and dinner. Lunch Box Ideas; Nutritious Snacks and more.

Lots of Samples, Recipes and Handouts to take home.
3 Thursday mornings 10.30-12.30pm starting October 8th.
Cost: €30

Please contact St Michael’s Family Life Center, phone 071-9170329, to book your place

Gluten Free Cake anyone ?

We hope you enjoyed the goodies from the Nutritional Therapy Awareness Wk.

Try the following recipe by Doris Rabe Dip Nutritional Therapist mNTOI,

Gluten Free Spanish Almond Cake

Almonds are not only full of good fats(e.g. oleic acid, which helps cholesterol levels) but also help in weight loss. Their protein and fiber content help to suppress cravings and make you feel full for longer. Fiber-rich foods support healthy digestion. Almonds are rich in Vitamin E which has anti-oxidant properties and supports heart & skin health.

 

300g ground almondsOrange-and-almond-cake

4 free range or organic eggs

150g unrefined sugar

2 tsp cinnamon

zest of 1 (unwaxed lemon)

 

Heat over to 170c/fan 150c. Butter and line the base of a 20cm round deep cake tin.

Whisk the eggs and sugar for about 3 min(using an electric hand whisk) until the mixture is light and creamy.

Carefully fold the almonds, cinnamon and lemon zest.

Pour into the prepared tin and bake for 30-40 min until cake feels firm and bounces back when pressed in the center. Do not open the oven door before the cake is almost done!

Cool in tin for 15/20 min or until completely (as cake will be quite soft).

Serve with some vanilla yogurt, or raspberries or just on its own , Delicious..

Sligo Wellness & Raw Health, 3 Quay St., Sligo 

 

 

Cooking to Cure, Angela Daily, LCSW , 2015

Cooking to CureCooking as a therapy !

If you, or someone you know, are one of the over 350 million people worldwide suffering from depression or anxiety.

Then seeking help & answers beyond medication is always an alternative option. The first port of call is our diet, assessing what we actually put into our bodies can bring benefits & relief to stressful times in our lives.

There are several avenues of research out there, however starting from you & your home is most often the easiest.

We at the Wellness Centre suggest a great new book by clinician Angela Dailey, LCSW, Cooking to Cure. This book may be just what you need to get you cooking again!

Research has shown, Whalen, (2014), that cooking in itself has therapeutic benefits, such as booting confidence, sense of achievement, increases concentration and stimulates an interest in a positive activity . ! Based on sound scientific research, Cooking to Cure, explores the relationship between nutrition and the most common mental ailments worldwide – anxiety and depression. It shows you how to attain optimal mental health through eating whole, natural foods.

At Raw Health we have all natural, organic, wholefoods ingredients which will support you and your kitchen. Gone on give it a go!

Nutritional Therapy

Nutritional Therapy Special Offer January/February 2014

Our Nutrutional Therapist Doris Rabe is running a fantastic offer for the months January and February !

Everything we eat has an effect on our well being. Food is our body’s only fuel, and if it does not get the nutrition it needs, our health can deteriorate, energy levels drop, sleep and digestion suffer.

Special Offer January/February 2014.

The 8 Week Weight Loss Programme.

To find out more about Nutritional Therapy click HERE.

20% off the 8 Week Weight Loss Programme: pay only Euro 175 instead of Euro 220.

Includes 5 individual consultations, dietary & lifestyle advice, tailor-made weekly recipes & food samples – delicious, simple and healthy, and lots of motivation.

We are using a Body Composition Monitor Scale that analyzes body fat, body water, muscle mass, metabolic age and more which helps you to follow a tailored nutritional health programme to lose weight and reduce digestive issues such as bloating, as well as cravings and blood sugar imbalances.  Nice side effects are increased energy, better sleep, increased energy and healthier skin and hair!

You will receive:

  • a written health report
  • nutritional adivce and dietary adjustments
  • easy to follow steps that suit the client (work/home)
  • easy to follow tailored recipes as well as samples

Call in to the centre or phone the centre on 071-91-53828 or call Doris on 071-96-67159/085-1543354.

This is a perfect opportunity to start the new year in a positive direction.

Provider: Doris Rabe