Sinking The Bread Bloat!

A good friend of mine recently mentioned that he was planning to give up Bread to see if it improves his general health. Have you heard the saying 'The Whiter The Bread The Sooner Your Dead?' a bit harsh and slightly over exaggerated in my opinion but Bread is one of the most over processed 'Bad' Carbs you can eat. Even whole grain bread isn't usually made out actual whole grains they have been pulverized into a very fine flour, although it reserves the nutrients from the whole grains the fineness causes these nutrients to be digested rapidly, making them fairly useless. 

The starches in white bread are broken down quickly into the digestive tract and enter your bloodstream as glucose causing a rapid soar in your blood sugar. It's been said that even whole wheat bread creates blood sugar faster than your favorite sweet. 

This sore of blood sugar will then go down just as quickly, when your blood sugar lowers you become hungry again. Ever notice that after a big carby roast dinner you feel like you can't move but a couple of hours later your reaching for the biscuit tin? Same theory. 
The elevated blood sugars also cause glycation in the cells because the blood sugars react with the natural proteins in your body, one of the key components in ageing.
Research into non complex carb diets show that if you want to lose weight or suffer with diabetes you should eliminate or reduce all starches and sugars by avoiding all grains. Are you convinced yet? 

Soooo how can you still enjoy your nosh after eliminating bread? Here's a couple of quick and easy bloat free breakfast and lunch idea's...

3 Ingredient Banana Chia Pudding

Ingredients: 1 very ripe banana roughly chopped, 100ml of coconut milk & 2 tbsp of chia seeds. 
Method: Put the banana and coconut milk into a blender and blitz for 2 minutes, pour into an air tight container and stir in your chia seeds, give it a good stir, cover and then pop into the fridge overnight. 

Breakfast Smoothie Bowl:

Ingredients: 50g of frozen berries, 1 banana (peel, chop into quarters and freeze the night before) 250ml of either coconut or almond milk (always unsweetened) 1 tsp of vanilla extract 
Method: blend it all together and put it in a bowl, top with chia seeds, pumpkin seeds and dried coconut & Eat. 

Flour Free Banana Mini Pancakes

Ingredients: 2 x super ripe banana's, 2 eggs (room temperature) 1/2 cup of almond or cashew nut butter, & if your feeling it, a dash of cinnamon. 
Method: Mash your banana's using a fork coursley before mixing in the nut butter and cinnamon, in a separate bowl whisk your eggs together before combining the two mixes. Now in a non stick pan on a gentle heat (trust me I learnt this the hard way, there's no way to rush this) pour 2 tbsps per mini pancake and use your spoon to level it out so that it cooks through equally, because these don't really expand I tend try and fit as many as I can on the pan at each time. After 3 minutes flip and cook for a further 3 minutes. Done! I like mine served with a dollop of thick high protein yogurt and fresh blueberries. 

Green Eggs
Ingredients: 3 egg whites and 2 full eggs, 2 tsps of reduced fat or homemade pesto, a handful of chopped baby tomatoes, black pepper
Method: Mix together the eggs and whites with the pepper and scramble with the chopped tomatoes over a gentle heat for 2-3 minutes, mix in your pesto et voila! Serve with half a diced avocado and grilled or raw asparagus. 

Super Veg Wrap

Ingredients, 1 large romaine lettuce - split into shells , 1 carrot peeled and cut into lenghway slices, 1 red bell pepper seeded and cut into lengthway slices, half a cucumber cut into lengthway slices, 1 heaped tbsp of good quality reduced fat or homemade hummus.
Method: spread your lettuce shells with your hummus and fill with the prepared vegetables, wrap and eat. 

You can use the romaine lettuces as taco shells for mexican beef or fajita wraps, fill with prawn cocktail and tomatoes. 

Some friends of mine actually made burgers using Portabello Mushrooms instead of buns.

Eggplant Bruchetta

Cut your eggplant into garlic bread inspired slices and place on a baking tray, drizzle a little garlic olive oil on and season with salt and pepper before baking at 180'c for 15 minutes, carefully turn and bake on the other side for a further 10 minutes. 
For the topping try some finely diced red onions and plum tomatoes, capers, drizzle a little balsamic vinegar over the top and then sprinkle over some feta! 

Happy Healthy Face Stuffing! 

No comments:

Post a Comment