Exciiiiiiting day! I’ve been dying to check out @thebutternutbakingco for ages but I’m rarely in the west side of the city. Today I was in the area so I HAD to make a stop in here. The bakery is totally gluten free, and it’s also paleo and low carb friendly. As anyone who follows me knows, I’m alllll about baked goods being made with real food and without tons of processed sugar, and still being delicious of course. I love their focus on healthy fats and natural sweeteners, and great that they choose organic for produce in the dirty dozen category (those highest in pesticides). It was a sight almost too delicious to behold there were so many choices, so of course I got a sampling of lots of different things. Check it out if you’re in the GTA - I love to support local businesses with such a great mindset and product. SO YUM! .
🍞EASY BREAKFAST FOR ONE🍞
I absolutely love baked beans (it’s a little strange how much I actually love them sometimes 😂) however! It’s a good thing I do, navy beans, commonly used to make baked beans are: ✔️ rich source of soluble fiber which can help reduce cholesterol reabsorption
✔️the high fiber means the body can take longer to breakdown the bean which means slower energy release ✔️ rich source of protein, folate, manganese, iron and vitamin B1
✔️as this is a plant protein, the navy bean is almost virtually fat free!
Navy beans form part of the legumes family. The great thing about legumes is that they technically count as a serve of veg too! So here is a great way to start off getting those 5 serves of veg in every day!
Meal: toasted multigrain bread, baked beans and wilted spinach all done in UNDER 5 MINUTES 😱 let’s make breakfast great again 😉😂
F is for FIBRE RICH FOODS – these take longer to digest and thus release their energy more slowly which can help keep you fuller for longer. Fibre is important for digestive health, and because it makes you feel full, it can help with weight loss. 30g of fibre a day, but most people only eat far less. So how can you get more healthy fibre into your diet? 10 good sources of fibre below:
Beans. All beans are good, whether baked beans, beans like kidney beans in chilli or beans in salads. Half a tin of baked beans (200g) is 7g of fibre. Wholegrain and wholemeal. Skip white bread and pasta, look out for wholegrain and wholemeal on the labels. Brown or wholegrain rice. White rice doesn't offer as much fibre. Keep your finger on the pulses. As well as beans, chickpeas and lentils are full of fibre, high in protein and low fat.
Nuts. Almonds, pecans, and walnuts have more fibre than other nuts.
Jacket potato - the skin is the important bit. A small baked potato has 3g fibre.
Dried fruit. If fresh fruit isn’t available, dried fruit offers a fibre-full snack. A 50g portion of dried figs is 4g fibre.
Bran based cereal and other healthy cereal options. To count as high-fibre food, it has to contain at least 6g of fibre per 100g. A 30g bowl of bran flakes delivers 4g of fibre. Porridge. Porridge is made from oats which are a great source of fibre. Fruit and veg. At least 5-a-day portions and the crunchier the better. A medium-sized apple alone is 2g fibre. #fibre#beans#pulses#porridge#nuts#almonds#beans Fibre is an important part of a healthy balanced diet. It can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health.
When dinner turns in to leftovers for tomorrow's lunch 👍 ☝️Veggie sausage casserole
Such an easy,cheap,quick and nutritious meal 😊
I just roasted mushrooms,onions and tomatoes in a casserole dish with paprika. Added in mixed beans,chopped veggie sausages,tin of tomatoes and cracked 2 eggs on top 🐣
High in protein,fibre and lots of micronutrients 🌱🍅🍄
I love a fancy porridge for breakfast, this has pear, chia seeds, cacao, tahini and almonds. The combination of high fibre and healthy fat from the tahini and chia seeds is very filling. Trying to include more fibre in your diet with fruit and vegetables and whole grains just increasing dietary fibre may actually be more effective for weight loss than following a complicated dietary regime. Fibre is also protective against a raft of health conditions like diabetes, heart disease and stroke. In mice a low fibre diet is associated with increased intestinal inflammation and a less diverse gut microbiome. And in case anyone is wondering, the porridge was delicious.
This is about the only time I use a peeler. To make cucumber or carrot ribbons. As there is fibre and nutrients in the skin/peel and just below the skin, I like to scrub veggies rather than peel. Roast pumpkin, steamed or raw carrots, even mashed potatoes I keep the skin on. Name a veg and I’ll tell you how we eat it and if we peel it :) #fibre#scrub#quickandeasy
Start my day, everyday, with 2 scoops of #VeganProtein (#plantbased ), 1 scoop of #Fibre boost, and 1 scoop of #Greens balance which contains over 40 fruit & veg and is the equivalent of 1 of your 10 a day (yep, you need 10 a day!). If you'd like to find out more about these #healthy vegan supplements that I take on a daily basis, please comment or DM me. Delivery is available in the UK, USA, Australia, New Zealand, Canada, Taiwan & Poland (and soon to be Germany!). #healthylivingwithnat