Cookbook Brecknock Primary School Parents Association

Total Page:16

File Type:pdf, Size:1020Kb

Cookbook Brecknock Primary School Parents Association Brecknock Primary School Parents Association November 2013 Cookbook Brecknock Primary School Parents Association Collection of recipes Straight from the kitchens of the Brecknock Parents Association Recipes Included… • Valerie’s Fruit Cake • Susanne’s chocolate • Susanne’s easy plum cake cupcakes • Sylvia’s very simple • Marquesitas, Toledan chocolate cup cakes • Susanne’s buttercream Almond Gluten-Free icing Cupcakes Pages 2 & 3 Pages 4 & 5 Pages 6 & 7 ; Brecknock Primary School November 2013 Valerie’s Fruit Cake Timings Ingredients Preparation : 35 mn 125 g raisins • Cooking time : 85 mn • 1 Tbsp juice • 200 g candied fruits Rest : 1440 mn – • 125 g butter (best done a few days before) • 125 g de sugar • 3 eggs • 200 g stiffed flour • 1/2 tsp baking powder • 10 g flaked almonds Preparation: What is 1. Butter a cake dish and line with baking paper. Preheat the oven thermostat 6/7 (180/210°C). Soak the raisins and Fruit Cake? candied fruit in the juice. Fruit cake is a cake 2. In a mixing bowl, cream the butter and mix in the sugar made with chopped until white and fluffy. Add the eggs one at a time and keep candied fruit and/or mixing. dried fruit, nuts, and spices. Fruit cakes are 3. Add the stiffed flour, baking soda and salt and keep mixing with a wooden spoon. Incorporate the drained often served in raisins and candied fruit (for a best result coat them with celebration of weddings some flour, they will not drop at the bottom). and Christmas. Given their rich nature, fruit 4. Pour the mix in the cake dish and cook for 25 min. Then cake is most often lower the heat to thermostat 4 (120°C). Continue cooking consumed on its own, for 1 hour. as opposed to with condiments (such as butter or cream). 5. Let the cake cool down, leave it in the baking paper closed and wait 24hours before serving. Decorate with flaked almonds. 2 ; Brecknock Primary School November 2013 Sylvia’s very simple chocolate rock cakes Makes 12-16 cakes Preparation: 1. Grease a baking tray and set oven to moderate (350 or gas mark 4) 2. Sift the flour and salt into bowl 3. Cut butter/margarine into pieces and rub in to flour 4. Chop the chocolate into small pieces, What’s a rock cake? add it with the caster sugar to the flour mixture. Rock cakes originated in the UK, where they are a traditional teatime treat, but are now 5. Mix well and make a hollow in the popular in many parts of the world. They were centre promoted by the Ministry of Food during the Second World War since they require fewer 6. Crack the egg into another bowl, add eggs and less sugar than ordinary cakes, an the milk and vanilla and mix lightly important savings in a time of strict rationing. 7. Tip the egg mixture into the hollow in Ingredients: the flour mixture and using a fork, mix to make a stiff dough • 8oz self raising flour 8. Form the mixture into about 12 rough • pinch salt heaps well separated from each other on the greased baking tray(s) not too close • 3oz butter or margarine together 4 oz plain chocolate • 9. Place in the centre of the heated oven and bake for 10 -15 mins • 3oz caster sugar • 1 egg 10. Loosen the cakes with a palette knife • 2 tablespoons of milk and place on a wire tray to cool: the (or more as necessary) chocolate is very hot when it comes out of the oven. • A few drops of vanilla essence 3 ; Brecknock Primary School November 2013 Ingredients: Susanne’s • 40g of soft butter (if salted butter don’t add the salt) • 140g caster sugar Chocolate Cupcakes • 120ml whole milk • 100g self-raising flour (or instead use plain flour with 1 ½ tsp of baking powder) • 20g cocoa powder • 1 egg • Pinch of salt • A drop of vanilla extract • A small amount of melted chocolate (whatever tickles your fancy) • A tablespoon of golden syrup *optional • A tablespoon of nutella *optional Preparation: 1. Set your oven to just below 180 degrees. Then line your cupcake pan with cases. 2. Next measure out your sugar and butter and cream in a bowl. 3. When the mixture looks golden add the milk or you can add the milk before if hard too mix. Beat until smooth and creamy. 4. Measure the flour and cocoa and sieve a quarter of the flour and cocoa in and then mix. 5. Crack the egg and beat it in a jug, cup or small bowl. Add a pinch of salt to the egg. 6. Then add the egg little by little to the mixture. Do the same with the flour so the mixture doesn’t curdle with too much liquid. Carry on mixing and alternating with a bit of flour and a bit of egg until it is all mixed. 7. Now add some flavors *optional – vanilla extract, melted chocolate, nutella, golden syrup and mix thoroughly! 8. Finally, put a scoop of the mixture in each case I use an ice cream spoon as it gives the perfect size. With a teaspoon to scrape the mixture out. 9. Bake in the oven for 20 mins or until firm on the top and spring up if you push them down gently. To check if they are cooked use a cocktail stick hold in the cake for 50 seconds then if mixture is on the stick bake for another 10 mins at a lower temp. 4 ; Brecknock Primary School November 2013 Susanne’s buttercream icing for cupcakes Ingredients: What’s a cup cake? For chocolate butter cream: A cupcake (also known in the UK as a fairy cake) is a small cake designed to be served • 140g butter, softened to one person, which may be baked in a • 280g icing sugar (sifted) small thin paper or aluminum cup. As with • 1-2 tbsp milk (or you can use single cream) larger cakes, icing and other cake • 30 g of cocoa powder (sifted) decorations, such as sprinkles, may be • * a small amount of melted chocolate, a drop of vanilla essence. For vanilla butter cream: • 140g butter, softened • 280g icing sugar (sifted) • 1-2 tbsp milk (or you can use single cream) • A drop of vanilla essence • * Can use a drop of food colouring, flavorings… rose water… Preparation: 1. First measure out the butter and icing sugar and cream, if hard add a little of the milk. 2. Once it has creamed and been beaten well add the milk and mix thoroughly. 3. Then add a drop of vanilla essence and if so your colourings/flavorings. 4. Sieve in the cocoa and add some What’s buttercream? melted chocolate and a drop of vanilla essence or extract. Buttercream is a kind of icing or filling used inside cakes, as a coating and as decoration. 5. Apply the icing onto your cupcakes Colourings and flavourings are often added, once they care cool otherwise it will melt. such as chocolate, fruit purees, and various Use a spatula or pipe it. For the finishing extracts. effect you can add sprinkles etc. 5 ; Brecknock Primary School November 2013 Susanne’s easy plum cake Ingredients: • 225g (8oz) self-raising flour • 1 tsp ground cinnamon • 100g (3.5oz) baking margarine • 50g (2oz) sultanas • 50g (2oz) soft brown sugar plus 2 tblsp for sprinkling • 2 large eggs • 4 tblsp golden syrup • 225g (8oz) plums, stoned and chopped Preparation: 1. Preheat oven to 160C/325F/Gas 3. 2. Grease and line an 8 inch square baking tin. 3. Rub the flour, half the cinnamon and the margarine together. 4. Add the sultanas and 50g (2oz) brown sugar and stir. 5. Beat eggs and syrup together in a separate bowl, add plums, then stir into flour mixture. 6. Transfer to tin and level surface. 7. Mix rest of brown sugar and cinnamon and sprinkle over top of cake mixture. 8. Cook in centre of oven for 45-50 mins and then test. It should be risen and just firm to the touch when cooked. 9. Cut into squares to eat. Serving suggestion… This is best eaten warm with ice cream though you can eat it cold, but why wait? Works just as well with apples and rhubarb. 6 ; Brecknock Primary School November 2013 Marquesitas, Toledan Almond Gluten-Free Cupcakes for Columbus Day Ingredients: • 300 grams finely ground almonds • 5 eggs • 250 grams powdered sugar • Zest of 1/2 a lemon Preparation: 1. Sift the finely ground almonds and powdered sugar together. 2. Beat eggs separately, then combine both. 3. Add the zest of 1/2 a lemon, and pour into mini cupcake papers. 4. Preheat oven to 500 degrees F. 5. As soon as you place the cupcakes in the oven, lower it to 350 degrees and bake for 10 minutes. Submit your own family favourites… If you have any recipes of your own you would like to share in this Brecknock Primary School Parent’s Association Cookbook then submit them to Valerie via the school office. 7 .
Recommended publications
  • Eighth Edition W Ornamental Confectionery
    ENTE R E D A CC O R D I N G TO A CT O F C ONG R E SS I N T H E Y A R 1 905 B Y E , M ' H E R A N H U E G , I N T H E O F F I C E O F T H E L I B R A R I A N O F T W A H I G T C ONG R ESS A S N ON . P R E F A C E . The pa st ce ntury ha s wi t nes sed a marked advance in the f ti t a s N t t s i t bakin g and con ec onery r de . o doub hi mprovemen ha s been brought about by the many valuable book s and t rade j ournals t hat have be en p ubli s hed in th e interest of our t rades it is l t t t st s ss s men , and a noticeab e fac ha the mo ucce ful baker and confect ioners are those t ha t kept up to date by reading t he bes t books and pe riodica ls devote d to t heir line of work . “ We take pride in looking back t o our first edi tion of TH E AR T or BAK I N G l s t t t rs , which we pub i hed more han wen y yea T ittl ta 48 a t he st a o.
    [Show full text]
  • Space Rock Cakes
    Thursday’s Challenge: Space Rock Cakes Hello all our lovely Foxborough students, Mrs Girn and Miss Khan hope you have been enjoying your time at home with your mummies and daddies and have been keeping them busy with all the fun activities we've been sending you. We have some exciting news: one of our friends from space has written us a letter, let’s take a look at what he’s written: Dear Foxborough, It’s me, David, from space! I have heard you’re exploring the wonders of space. As an astronaut I can tell you it is truly mag- ical up here; there are so many different planets! Can you name any of the planets up in space? Wow you know so many! What else do you know about space? That’s fantastic, I’m very impressed with your knowledge about space. There are also shooting stars which you can sometimes see from where you are at night, all you need to do is look up at the night sky. When you see a shooting star be sure to make a wish! Another fun fact about space is that there are lots of me- teors up here. Meteors are like big flaming rocks- they can be dangerous if you get too close, however from far away they are quite beautiful to look at. Talking about meteors has made me hungry, have you ever heard of space rock cakes? They are one of my favourite cakes to make, they’re also DELICIOUS! You should definitely give them a try.
    [Show full text]
  • Trade Mark Inter Partes Decision (O/331/13)
    O-331-13 TRADE MARKS ACT 1994 IN THE MATTER OF APPLICATION No. 2616784 BY RIVINGTON FOODS LIMITED TO REGISTER THE TRADE MARK CHOCOLATEY RASCAL IN CLASS 30 AND IN THE MATTER OF OPPOSITION THERETO UNDER No. 103684 BY BETTYS & TAYLORS GROUP LIMITED BACKGROUND 1) On 5 April 2012, Rivington Foods Limited (hereinafter the applicant) applied to register the trade mark CHOCOLATEY RASCAL in respect of the following goods in Class 30: Biscuits having a chocolate or chocolate flavoured coating and/or containing chocolate and/or chocolate flavoured ingredients. 2) The application was examined and accepted, and subsequently published for opposition purposes on 25 May 2012 in Trade Marks Journal No.6941. 3) On 15 August 2012 Bettys & Taylors Group Limited (hereinafter the opponent) filed a notice of opposition. The grounds of opposition are in summary: a) The opponent is the proprietor of the following trade marks: Mark Number Date of application Class Specification / registration YORKSHIRE FAT RASCAL 2058298 29 February 1996 30 Biscuits, cakes and 25 October 1996 confectionery. LITTLE RASCAL 2153415 12 December 1997 30 Biscuits; cakes. 16 June 2000 FAT RASCAL 2486947 08 May 2008 30 Fruit scones. 03 October 2008 LITTLE RASCAL 2534997 21 December 2009 30 Fruit scones; cakes; bakery 09 April 2010 goods; chocolate cakes; cakes with chocolate chunks; baked dough products; muffins; cookies; gateaux; biscuits; scones; teacakes; buns; pastries; confectionery. b) The opponent contends that the mark in suit is confusingly similar to its registered trade marks, which form a family of marks. It states that the goods applied for in the mark in suit are similar or identical to those for which its marks are registered.
    [Show full text]
  • SOUTH AUSTRALIA Product Catalogue July 2019 About Balfours a South Australian Icon
    SOUTH AUSTRALIA Product Catalogue July 2019 About Balfours A South Australian icon. Balfours was established in 1853 at 130 Rundle Street and is now Australia’s oldest manufacturers of baked goods. When James Calder and his wife Margaret Balfour arrived in Adelaide, they brought with them the finest traditions of European baking. Through prosperous times, depressions and two world wars we’ve kept those traditions alive with our much-loved range of premium cakes and pastries. Today, Balfours is still wholly South Australian-owned. Our products are baked with the same pride and dedication to quality that has distinguished us since our earliest days. Why Balfours? Balfours continues to strive for quality products and faultless service. We have a customer-centric approach to business and have vast experience with many kinds of businesses; from schools, swimming pools, and local grocers to large supermarkets, our experience ensures our partners get the right product mix and service to make them profitable. For more information or to talk to a customer service representative call 1300 300 032 or visit balfours.com.au 165 Years of History SOUTH AUSTRALIAN owned and operated We’re proud to offer these services in South Australia: OVER 200 SKUs available MARKETING MATERIAL support for select products FREE NEXT DAY DELIVERY state-wide (Monday to Thursday) LOW minimum order quantities $40 LARGE field team resource available CUSTOMER SERVICE centre open Monday to Friday (6:30am to 4:00pm ACST) ONLINE WEBSTORE customer store for easy and efficient orders Contents FRESH PIES, PASTIES & SAVOURY ROLLS QUICHES TARTS Traditional Footy Pie ...........
    [Show full text]
  • Bake It, Grow It, Eat It! Challenge Pack
    Grow It, Bake It, Eat It! Challenge Pack Contents All about the Challenge........................................................................................P4 FAQs................................................................................................................................P5 Spring..............................................................................................................................P6 Salt Dough Scenes.....................................................................................P6 National Bread Week................................................................................P6 Jewish Passover...........................................................................................P6 Easter Biscuits..............................................................................................P7 Simnel Cake..................................................................................................P7 Hot Cross Buns.............................................................................................P7 Chocolate Egg Nests..................................................................................P7 Happy Han ds..................................................................................................P8 Glitter Germs.................................................................................................P8 Rock Cake Recipe.........................................................................................P8 The Han d Washing Song.........................................................................P8
    [Show full text]
  • The Pastry Room Gluten Free All Butter Rock Cake Mix (2X6kg)
    The Pastry Room Gluten Free All Butter Rock Cake Mix (2x6kg) Product Disclaimer: Whilst every care has been taken to ensure this information is correct, the data contained here has been supplied by the respective brand owners and Creed Foodservice is not responsible for the accuracy or completeness of this data. The information is provided in good faith but is for general information purposes only. Creed Foodservice does not manufacture the product. To ensure that you have the most up- to-date information please check the product label on delivery. For more information, please see our full allergen disclaimer or email [email protected] Product Images Additional Information Product Code 855890 Outer EAN 1 0 29/09/2021 1 https://www.creedfoodservice.co.uk/855890-the-pastry-room-gluten-free-all-butter-rock-cake-mix-2x6kg.html Allergens Celery/Celeriac No Contains Cereals Containing Gluten No Crustacea No Eggs No Fish No Lupin No Milk Yes Molluscs No Mustard No Nuts No Peanuts No Sesame Seeds No Soybeans No Sulphur Dioxide and Sulphites No Ingredients, Storage & Usage How to Use: Defrost mix to +8=10C before use/PreHeat oven to 170c (fan)/180c (conventional) 1. To each 1kg of mix add 220g of mixed fruit and blend until evenly mixed/10 seconds. 2. Add 2 medium whole eggs (100g) and 30g whole milk then mix to firm dough. 3. Shape dough into Directions For Use 160g rough balls and place on a baking tray lined with baking paper one space apart as they will fall during baking, then bake at 170c for 1520 minutes/until firm to the touch 4.
    [Show full text]
  • The Food Timeline
    Culinary History Timeline is a listing of the culinary history timeline with article and/or information resources. http://www.foodtimeline.org/food1.html http://food.oregonstate.edu/ref/culture/ CULTURAL AND HISTORICAL ASPECTS OF FOODS (zu jedem Stichwort- entweder link / oder – Text) http://www.foodtimeline.org/foodfaqa.html Ever wonder what the Vikings ate when they set off to explore the new world? How Thomas Jefferson made his ice cream? What the pioneers cooked along the Oregon Trail? Who invented the potato chip...and why? Welcome to the Food Timeline. Food history is full of fascinating lore and contradictory facts. Historians will tell you it is not possible to express this topic in exact timeline format. They are quite right. Everything we eat is the product of culinary evolution. On the other hand? It is possible to place both foods and recipes on a timeline based on print evidence and historic context. This is what we're all about. About culinary research. P:\Frei_OltersdorfU\eTexte\Ernährungsverhalten - Daten\Ernährungsgeschichte\The food time line.doc American culinary traditions & historic surveys ---Americans at the Table: Reflections on Food and Culture, U.S. Dept. Of State ---Eating in the 20th Century, U.S.Dept. of Agriculture ---Historic American Christmas Dinner Menus ---Historic American Thanksgiving Dinner Menus ---Key Ingredients: America By Food, Smithsonian Insitution ---Not by Bread Alone: America's Culinary Heritage, Cornell Universty ---America the Bountiful, University of California at Davis ---An American Feast: Food, Dining and Entertainment in the United States (1776-1931) ---Cultural Diversity: Eating in America, Ohio State University ---Picnics in America ---School lunches ---State foods, need to cook something up for a school report? Military rations ---U.S.
    [Show full text]
  • Nutritional and Sensory Properties of Cake-Like Snacks Produced from Plantain, Sweet-Potato, Cocoyam and Wheat Flours
    Research Journal of Food & Nutrition Volume 2, Issue 1, 2018, PP 20-27 Nutritional and Sensory Properties of Cake-Like Snacks Produced from Plantain, Sweet-Potato, Cocoyam and Wheat Flours Adegbanke,O. R.1and Ilesanmi,P. O.1 1Department of Food Science and Technology, Federal University of Technology, Akure, Ondo state, Nigeria. *Corresponding Author: Adegbanke,O. R, 1Department of Food Science and Technology, Federal University of Technology, Akure, Ondo state, Nigeria. ABSTRACT Cake-like snacks were produced from Plantain, Sweet potato and Cocoyam flours varied with wheat and the nutritional and sensory evaluations were determined. The experimental designs were T1, T2 and T3 for Plantain, Sweet potato and Cocoyam flour respectively. They were compared with 100% Wheat flour as Sample T4.They were subjected to proximate and functional analysis, and used to produce the cake-like snacks. The proximate, microbial, and mineral analyses were also evaluated on the products. The protein content of the flours ranged from 2.84 – 3.31 %, moisture; 4.88 – 11.12 %, ash; 2.44 – 4.75 %, fat; 4.42 – 12.00 16 %, fiber; 0.39 – 1.18 % and carbohydrate; 74.33 – 82.45 %. The bulk density, swelling capacity, water and oil absorption capacity had a range of 0.77–0.92 g/ml, 0.13–0.60 %, 0.95 –1.54 g water/g flour and 1.37–1.62 g oil/g flour respectively. The proximate composition of the cake-like snacks varied significantly with cake produced from plantain flour and the control having the highest protein content (1.70 %) and cake-like snack from cocoyam flour having the lowest (1.56 %).
    [Show full text]
  • Vegetos- an International Journal of Plant Research
    Anjali and Sadhna, Vegetos 2017, 30:3 Plant 10.5958/2229-4473.2017.00147.1 or Re F s y e t a e i r c c h Vegetos- An International o S E 8 8 Journal of Plant Research std. 19 Research Article a SciTechnol journal In India, it has gained the status of a cash crop due to its high production Nutritional Properties and potential, market acceptability and lucrative economic returns with a production potential approximately 50-80 t ha-1 [2]. Organoleptic Properties of Optimal processing techniques and product development Amorphophallus Paeonifolius potential of these tuberous crop has not been utilized due to the lack of knowledge. In an attempt to increase people’s preference towards Flour Supplemented Cake this underutilized food source, there is a need to transform this into value added products such as flours or starches [3]. Amorphophallus Yadav Anjali* and Singh Sadhna paeoniifolius is an underutilized crop with remarkable nutritional quality and has potential to be a valuable food source for human consumption. Despite the economic importance of A. paeoniifolius Abstract as a food material, there is very limited scientific information on their The present study was done to assess the organoleptic acceptability, post-harvest characteristics, which perhaps contributes for its limited physical characteristics, nutritional composition of value added cake improved quality and marketing potential. To improve the use of developed from Amorphophallus paeoniifolius flour. The colour, Amorphophallus paeoniifolius by the food industry, much research appearance, aroma, texture, taste and overall acceptability score of needs to be done in order to fulfill the current limited knowledge of cake supplemented with 30 per cent Amorphophallus paeoniifolius flour was the highest.
    [Show full text]
  • Golden-Krust-Takeout-Menu.Pdf
    TakEout MENu Jerk Pork Curry Chicken Oxtail Spicy Beef Patty 958 S Military Trail Palm Beach, FL 33415 Tel. 561-328-7347 | Fax: 561-328-7348 “EVERYTHING JERK” GoldenKrust.com Excite your taste buds with our mouth-watering, jerk menu items – seasoned to the bone with the perfect blend of herbs and spices from the islands. Calories 385 Jerk Wings 5 Pieces $5.99 770 Jerk Wings 10 Pieces $9.29 673 BBQ Wings 5 Pieces $5.99 560 Jerk Chicken Quarter $6.75 1120 Jerk Chicken Half $13.99 Jerk Chicken Escovitch Fish 635 Jerk Pork Half lb $9.29 1270 Jerk Pork 1 lb $13.49 Lunch special Monday - Friday 11am-3pm Served with rice, vegetables & 1 piece of plantain. Calories 647 Curry Chicken $5.99 602 Stew Chicken $5.99 aLso avaIlablE BBQ Chicken & Fried Chicken Ackee Saltfish Stew Chicken patties REgGae fesT mEals soups Our delicious patties are savory turnovers filled with a variety of richly seasoned All meals served with Rice & Peas, White Rice or Spinach Rice, steamed We feature a different soup everyday! fillings, and baked to scrumptious perfection. Try our meatless patties, they’re the vegetables and plantain (except where noted). Calories Small Large ideal alternative for vegetarians and health conscious Calories Small Large 442-1306 Soup $4.50 $6.50 Calories 872 Patty & Coco Bread $3.10 Chicken, Goat Head, Red Peas, Beef Soup or Cow Foot Soup 490 Spicy Beef Patty $2.15 Patty & Coco Bread, The Original Combo”(not served with rice or vegetables) Savory spicy beef filling wrapped in layers of our signature flaky Golden Krust 867-1155 Jerk Chicken $8.49 $11.49 Chicken marinated in Jamaican Jerk seasoning and slow-roasted.
    [Show full text]
  • New Cook Book
    tHE NEW COOK BOOK A VOLUME OF TRIED, TESTED AND PROVEN RECIPES BY The Ladies of Toronto and other cities and towns EDITED BY GRACE E. DENISON (Lady Gay of Saturday Night) TORON'rO: ROSE PUBLISHING COMPANY 1903 Entered according to Act of the Parliament of Canada in the year one thousand, nine hundred and three,by RosE PuBLISHING_COMPANT, at the Department of Agriculture. CONTENTS. )•,\i; ~-. ARTICLES REQUIRED 1~ 'l'Ill~ J\lT<1IrE\'...... :!u BEVERAGE:--\ ................................. ;i:11 BI8Cli1TS BREAD . .............................. ~ . 2J-!J BUri.,'l"l~R . ;~;-, i1 CAKES ....................................... 2:!l CANDIES ............................• . 315 •li.)•""l CHAFIKG DISH .............................. ., . ') CREA1\IS . .. 193 CHEESE ...................................... 337 CONTRIBUTOH:--i . ... Yi. CUSTARDS .................................... 193 DESSERTS ............................• . 193 DINNER GIYJ.\'U .............................. ;}s.z, EGGS ......................................... ~75 },ISH . ,JI FOREIGN RECIPES ............................. :l'.!i' FOR THE SICK . 3G9 GAME ......................................... 104 HOUSEKEEPER'S r:r I ME 'I1ABLE . ~-! HOW TO CARVE . 17 INDEX ....................................... 397 iv l>AGE1 JELLIES ...................................... 301 J\{EATS .............. , . · · · · · · · · · · · · · · · · · · · · · · · 81 MISCELLANEOUS ............................ 345 MUFFINS ..........•...•..... · · · · · · · · · · · · · · · · · 249 OMELETS ......................•.....
    [Show full text]
  • 7 Days to Being Sugar Free
    7 Days To Being Sugar Free: Your 7 day action plan to kick the sugar habit Are you ready? Let’s start! Day 1. Kill the cravings by eating ‘protein’ Protein helps us stay fuller for longer and keeps blood sugar levels stable. This is because foods that contain ample amounts of protein (such as eggs, cheese and meat) release much slower into the blood stream than foods high in carbohydrates. This gradual release in blood sugar results in less chance of cravings, particularly of sweets. Studies have shown that those who don't consume enough protein at meal times eat more so make sure to include some protein-containing foods at every meal so that you are sufficiently satisfied not to overeat at subsequent meals. Without a doubt the best food sources of protein comes from animal based foods such as red meat, poultry, fish and eggs but do realise that protein can also be obtained from nuts, seeds, pulses, legumes, whole grains and low allergen protein powders. Protein content of some common foods: Food per 100grams Protein content Fillet steak, grilled 26.9g Chicken breast, grilled 28.1g Kangaroo steak, grilled 30.1g Boiled egg (organic, free range) 13.2g Red salmon, canned 21.9g Try to eat every 3 hours as this will keep your blood sugar stable. If you are having meat based protein such as lamb or beef, consider marinading it with lemon or lime juice to help break down the protein to enable you to digest it better. Where possible choose to eat high quality cuts.
    [Show full text]