A New Grain?

It's taken me a while to recover from my recent trip to Ethiopia, for so many reasons!
Firstly, it was pretty tough from the point of being at a higher altitude than normal (Gondar is at an altitude of 7,300 ft - and from there we climbed higher) then, having decided to climb to the fourth highest peak in Africa (Ras Dashen at 14,928 ft) we also camped along the way, so no home comforts (or anything close!).  But the most difficult thing for me was coming to terms with the poverty that we came across along the way - it was worse than anything I have experienced in any other place I've visited (and I've been to a lot of third world countries), but still the people are smiling - how do they do that?  For anybody that is not satisfied with their life back here in the UK, go and spend a few weeks in Ethiopia, and realise how lucky you are.
Apart from the poverty, the area I spent time in was stunningly beautiful - the Simien Mountains are a UNESCO World Heritage site and it's easy to see why - you can sit on the top of a mountain, surrounded by beautiful tame baboons, watch ibex grazing (the only place in the world where you will find this amazing animal) and listen to the black kites making their calls as they fly overhead.  All this, and just mountains as far as the eye can see.
As usual, for me it was also a chance to see what food the Ethiopians live on, and it turns out that they have a fantastic crop that they have been growing for years - a grain that is gluten-free and richer in nutrients than most other grains.  
Tef, which is available in the UK but at the moment doesn't seem to be that well known, is rich in protein, calcium and fibre, along with many other important minerals and vitamins.
In Ethiopia the main food tef flour is used for is injera, a kind of fermented flat bread that is used as the plate before eating it.  It was an interesting texture (a bit like the top of a crumpet), and the sourness quite odd, but when eaten with the lovely spicy lentil dishes and vegetables it did seem to work!
I didn't take much into the mountains with me, but still I had more clothes than most, so eventually I gave them all away.  Which meant I had plenty of room in my suitcase to bring back 8kg of tef flour!!  The market sellers were not happy at selling such a small amount (?) and amazingly I wasn't stopped at the airport for having 8kg of white powder in my case!
So now have enough tef flour to experiment with for the next few weeks - keep looking for the new recipes coming your way.  And obviously if you don't want to buy tef flour you can use other gluten-free flours in the recipes.

Tef Berry Pancakes

Serves 4

125g teff (I used red tef)
1/2 tsp ground cinnamon
1 tsp gluten-free baking powder
1 egg
175ml dairy-free milk
25g unsalted butter, melted
50g blueberries
50g raspberries
1 tbsp olive oil
maple syrup to serve (optional)

• In a large bowl mix together the flour, cinnamon and baking powder.
• Whisk together the egg and milk and then whisk into the flour until smooth - the mixture should be the consistency of thick double cream - add a little more milk if needed.
• Stir in the butter and half the blueberries and raspberries.
• Heat the oil in a frying pan over a medium heat, then spoon tablespoons of the mixture into the pan.  Cook for 3-4 minutes until golden underneath then flip over and cook for a further 2-3 minutes.  Repeat with the remaining batter.
• Serve with the remaining berries and a drizzle of maple syrup if wished.

Autumn Harvest

It's the time of year I love - free food all over the place!  You just need to know where to look.  And not only is it free, if you find it in the right place it's likely to be free of pesticides and organic too!
Last weekend was spent in lovely Wales, racing a yole double on the sea around the coast of Mumbles.  Whilst racing the wild seas I could see the coast path winding it's way through bracken and over cliffs, then dipping down into beautiful white sandy bays with beach huts and ice-cream stalls - I had to walk this path!
So Sunday was spent on foot, strolling 20 miles along one of the nicest walks I have done in a long time.  And there we came across absolutely millions of the best tasting blackberries ever (as well as sloes, but we ran out of space to carry those too!).
So for the past two days I have been making everything I can think of with blackberries - a good top up of vitamin C has been had I think!  And these wonderful Paleo Blackberry Pancakes were breakfast this morning.



Paleo Blackberry Pancakes

Serves 2

1 banana, peeled
85 g ground almonds
10 g desiccated coconut
5 g sesame seeds
2 eggs
1 tbsp non-dairy milk
100 g blackberries
1 tbsp olive oil
2-3 tbsp honey or agave syrup

-Mash the banana in a large bowl.
-Stir in the ground almonds, desiccated coconut and sesame seeds.
-Beat the eggs and milk into the mixture.
-Lightly stir in 75 g of the blackberries.
-Heat the oil in a non-stick frying pan and spoon in two tablespoons of the mixture and cook for 3-4 minutes until golden underneath.
-Carefully flip the pancakes over and cook for 3-4 minutes on the other side until golden.
-Keep these warm then repeat the cooking process with the remaining batter.
-Serve scattered with the remaining blackberries and a drizzle of honey or agave syrup.

It's not too late to pick your own blackberries, get out to the countryside and do some foraging soon!

Joy x

The Benefits of Coconut Oil

After the last post I was asked where I find so many 'weird' ingredients?!  To me they are not weird, just unusual and sometimes the research is new so supermarkets haven't quite cottoned on to them yet.
Coconut oil is certainly not weird, it is delicious!  And has been used for cooking in countries like Sri Lanka for a very long time.
More recently it has been heralded as an answer to Alzheimer's disease, with its' ability to boost the brains energy supply through Ketones - high level fuel that is produced by converting medium chain triglycerides (MCT), which are abundant in coconut oil.  Coconut oil has the largest concentration of MCT, apart from human breast milk, and these go directly to the liver and are transformed into energy and not fat.  
MCT's promote what is called 'thermogenisis', which increases the body's metabolism, producing energy, so not only is it recommended for Alzheimer's, it is also very useful for athletes or weight loss.
Lauric acid is the name of the fat found in coconut milk, it is a saturated fat that is known to enhance the immune system through it's antiviral and antibacterial effects.
So how can you use it?
There are so many uses of this gorgeous oil, it's hard to know where to start!  You can add it to pretty much anything - it makes smoothies really creamy, and I use it in baking instead of butter.  Another friend spreads it on his toast in the morning!  And because it has a high smoke point, it is very stable, and slow to oxidise - perfect for cooking food at high temperatures, stir-fries for instance.
And it's not just for eating - massage it into your skin or hair for a really indulgent treat.

Creamy Sultana Porridge

Serves 1

40 g rolled oats

30 g sultanas

300 ml non-dairy milk

1 tsp Coconoil

1 knob stem ginger, diced

½ banana, peeled and sliced

drizzle of honey

• ·          Place the oats, sultanas, non-dairy milk and 200 ml water in a pan and leave to soak for 10 minutes.
• ·          Place over a medium heat and slowly bring to the boil, stirring most of the time, until thick and creamy.
• ·         Stir in the Coconoil until it has melted, then serve the porridge in a bowl.
• ·         Sprinkle with the diced ginger and sliced banana and drizzle with honey.

  More of my recipes can be found on the Coconoil website.

    

   Joy xx

   PS  For any Triathletes reading this, go to Total Sports Nutrition magazine for my latest feature, to help your improve your performance.

How to start the day.....

Most of my friends who know me well will know that my favourite way to start the day is to take my sculling boat down to the river Thames and disappear for a couple of hours into my own little world of serene water, sharing it only with the water-land wildlife.  There is something very magical about being propelled by your own efforts. And knowing that I have the river to myself is such a treat (that normally happens only when I get out there before 6am these days!).
Apart from loving my surroundings, I also love returning to the boathouse to enjoy a breakfast that I know I have really earned.  
As a nutritional therapist I see a lot of rowers as well as other sports people, and I am constantly asked about breakfast and whether you should eat before training and if you are going out so early in the morning how is this possible (as you need at least one hour for your food to digest)?  As with all things related to us humans, everyone is different.  Some people can cope with eating a small amount before training and not suffer any effects, whilst others really struggle.

A lot of the scientific evidence points towards having fuel on board before training. But then there is the evidence of the hunter gatherer who certainly didn't eat before he left his hut first thing in the morning, the whole point was he was going hunting for his food, so he ran and hunted first, then he ate, and finally he slept (which also puts the post-Sunday lunch digestive walk idea onto the back burner - next time choose the sofa!).
So my advice is to find out what works best for you, but just be aware that if you don't eat before you train your training session should not be a hard one, and don't expect to reach any PBs - save those for later in the day.
What is important about breakfast though, is to make sure it's substantial - including good protein is important, not only for blood sugar control but also, if you have been training, to repair and rebuild muscles.  
Protein is also essential for making enzymes that are needed for virtually all biological processes that take place in the body, such as transmitting nerve signals or helping the immune system to work.  
The best foods to eat for protein are not necessarily those that are highest in protein as it may also mean they are high is saturated fat, such as beef or lamb. Eating a varied diet, including vegetable proteins such as rice and lentils, as well as fish, is ideal.
So if you are keen enough to get up early and start your day with a plate of scrambled eggs and smoked salmon, you will starting your day in a great way.

Good morning!

Joy x

A delicious start to my day

So often I am invited to PR events which mostly involve lots of net-working and the odd sampling of produce that is being promoted.  And often I can't be bothered to go, either because I'm not in the mood for talking to strangers, can't face the trek across town, or just want to get home after a long day of styling food.
So to be invited to a breakfast event, that happens to be in West London, in one of the most beautiful buildings, with a stunning walled garden, was impossible to resist.  And I was not in the least disappointed.  Fulham Palace really is a hidden gem.
As breakfast was offered I did feel I had to cycle there to work up an appetite (never been known not to have one, but anyway), so an early morning ride through Richmond Park got me off to a good start.  I also had in mind the crazy Norwich 100 cycle ride that I have stupidly entered and is only 10 days away, so opportunities for training on dry days are not to be missed.
Having been greeted by Adam, who knows everything there is to know about how to make a venue look fab for your party (he has a passion for lighting, so can turn your grass blue and your sky pink if required!), we were given a delicious breakfast by Max the resident Cypriot Chef - dainty baked brioche topped with scrambled egg, herb scones with cream cheese and smoked salmon, fruit kebabs, Danish pastries, freshly squeezed juices such as beetroot and apple - it was delicious.
After that we needed to stroll around and start working it off, so were given a tour of the house and grounds.
Fulham Palace is lucky enough to be given Lottery Funding, so has recently been refurbished, along with Bishops Park that is near-by.  What a great area of West London - close to the river, near to public transport, but really tucked away so you feel you are in the country, in your own private space.

And what is even more amazing is that you can visit this stunning house and gardens for free - what a great way to spend a day.

And on top of all that I did do some net-working, and was lucky enough to meet a really interesting lady who lives not far away and runs a great website that covers everything you may need or want to know about food - take a look.

It's official....winter is here!

Just when I was really looking forward to racing down the Thames in the Scullers Head, the weather turns, and now all I can think of is how I am going to prevent my extremities from getting frostbite and falling off!
So this morning I ventured out to test the water (and temperature) to see just how bad it may be, and to assess how many layers I will need to wear before I am prevented from being able to move my body to enable me to scull.  Lucky for me I had decided to do this as, only five minutes up river the footplate in my boat (this holds the shoes in place) snapped in half!  Had I been racing flat out at the time I most certainly would have been swimming - not a great thought in these conditions.  So for once, my forward planning has paid off.
The other forward planning required is obviously what I need to eat before a race.  I have been taking this pretty seriously all week, tapering down on the training and now concentrating on getting some carbohydrates in for the 25 minutes of racing (oh, if only I could make it a lot shorter!).
As the race starts at 11.30.am the best breakfast for me is a warming bowl of porridge, with lots of added extras to top up my protein and antioxidant intake too.

Racing Porridge
It is possible to make porridge in the microwave, but you miss out on all the creaminess that comes from the stirring when you make it on the hob.

Serves 2

100g rolled oats
500ml water
200ml soya milk
2 tbsp natural yoghurt
75g fresh berries (blueberries, blackberries, raspberries)
4 Brazil nuts, roughly chopped
4 tsp Manuka honey
pinch of ground cinnamon

Place the oats, water and milk in a pan and slowly bring to the boil, stirring continuously.
Simmer for a couple of minutes, then pour into two warmed bowls.
Top with a dollop of yoghurt, some fresh berries, a drizzle of honey, chopped Brazil nuts, and finally a sprinkling of ground cinnamon.
Eat immediately!