The Good Bacteria

A bowl of yoghurt with berries and nuts

 

Over the past few years we’ve been hearing more and more about gut health, and the role it plays in maintaining a happy, healthy body. Each human body contains about 100 trillion microbial cells, which account for up to three percent of its total weight. These cells, which are known as the body’s ‘microbiota’, help to digest food and modulate the immune system. New research is also increasingly linking them to a range of essential health outcomes.

Given the importance of a healthy gut, many are now turning to fermented foods to help boost their microbiome. While researchers are still studying the effects of these foods, a few extra good bacteria never hurt anybody – so why not try adding a few of these fermented treats to your diet? (Yes, we know beer and wine are fermented too, but try some others first). 

Yoghurt 

Everyone’s favourite fermented dairy product, yoghurt is one of the easiest ways to give your tummy some probiotic love. It’s also a good source of calcium and protein. Skip the extra sugar that comes with low-fat or flavoured varieties and opt for a few spoonfuls of natural Greek yoghurt.

Kombucha

Kombucha is a form of fermented black tea, created by adding natural sugars, bacteria and yeast. The result is a fizzy, tangy drink that’s high in probiotics.
It can be an acquired taste, but many pre-bottled varieties come in a range of yummy fruit flavours, so you can shop around for one that suits your tastebuds.

Sauerkraut

Finely cut cabbage, pickled by lactic acid bacteria – otherwise known as sauerkraut – has been eaten across Europe for hundreds of years. As well as being low in saturated fat and a good source of dietary fibre, it’s thought to help promote a healthy digestive tract.

Cocoa-licious

A pile of cocoa beans

 

Few things say ‘Be My Valentine’ better than a big box of chocolates. But if you’re a health-conscious foodie, you might not indulge as often as you’d like. This Valentine’s Day, though, chocolate doesn’t have to be a guilty pleasure – in fact, if you choose the right variety it could even be good for you.

Chocolate is made from cocoa beans, the fruit of the cocoa tree. Cocoa itself isn’t all that bad for you: it’s a good source of antioxidants and flavonoids, which contribute to heart health. The problem is that raw cocoa is bitter and chalky, and doesn’t taste that great on its own. So chocolate manufacturers add sugar, milk and a bunch of additives, which doesn’t do much for the nutritional value.

This doesn’t mean you can’t enjoy some healthy chocolate on Valentine’s Day, though. For starters, you can whip up some raw chocolate truffles using dates, coconut oil, nuts, coconut and raw, unprocessed cacao powder. Or combine the cacao with banana, raspberry and avocado or nut butter in a food processor to create a delish – and nutritious – chocolate mousse. If you are going to buy chocolate, simply opt for the darkest variety you can find: the higher the cocoa percentage the better it is for you (and the less you’ll eat in one sitting).

Easy Frittata

Close up of a simple frittata

This simple, affordable meal will make busy weeknight dinners a breeze, and leave you with plenty of leftovers for the next day’s lunch. All you need are eggs, cheese and a splash of milk. Plus, this is the perfect dish for using up any vegies that are nearing their use-by date – onion, capsicum, zucchini, sweet potato, asparagus and tomato all work well. Simply chop them up and add them to the pan. Dense vegetables (such as potato) might require some pre-cooking. The base ingredients are high in protein, which makes frittata a great choice for vegetarians. But if you’re the kind of person who can eat bacon for breakfast, lunch and dinner, you can always sauté it with your vegetables prior to cooking.

Ingredients

  • 6-8 eggs
  • A splash of milk or cream
  • 1-2 cups chopped vegetables
  • Shredded Parmesan cheese
  • Salt and pepper, to taste

Preheat the oven to 175 C. Whisk together the eggs, milk or cream and cheese (to taste). Season with salt and pepper and set aside. Add butter or olive oil to a heavy skillet pan and sauté vegetables for five minutes. Reduce heat to low and pour the egg mixture over the sautéed vegies. Sprinkle Parmesan cheese on top. Cook for 10-15 minutes or until the mixture starts to puff and pull away from the sides of the pan. Remove from heat and finish in the ocean for another 10 minutes.

Bircher Bliss

Bircher muesli with milk and berries

Spring calls for lighter breakfasts and plenty of fresh fruit. Give yourself the best chance of enjoying the morning sun by preparing this delicious, healthy bircher muesli the night before. Fibre-rich oats will help you feel full until lunchtime, while chia seeds, nuts and pepitas provide a good source of protein and dietary vitamins.

  • 1 cup rolled oats
  • 2 apples, coarsely grated
  • ½ cup fresh apple or orange juice
  • 1 cup natural yoghurt (plus extra to serve)
  • 1 tbsp chia seeds
  • Pinch of ground cinnamon
  • ¼ cup flaked almonds
  • ¼ cup chopped walnuts
  • ¼ cup pepitas
  • Honey & fresh berries, to serve

Mix the rolled oats, juice, ½ cup of yoghurt, chia seeds and cinnamon in a large bowl. Cover and place in the fridge overnight. In the morning, add the nuts and seeds, along with the remaining yoghurt, and mix thoroughly. Top with fresh berries (or other fruit) and drizzle with honey.

Waste Not, Want Not

A selection of vegetables spread out on white timber

According to foodwise.com.au, Australian households throw out around 20 per cent of the food they buy – at an average cost of $1300 per year. Here are some easy tips to help you minimise your household food waste.

Only buy what you need

The best way to limit waste is to buy less food. Make a meal plan, draw up a shopping list and then stick to it – which means no sneaky snacks or impulse purchases. Only buy in bulk if it’s a staple you’re sure you’ll use, like rice or flour.

Use what you have

Forever throwing away vegetables? Cook meals that allow you to clear out the crisper. Finely chop leftover carrot, capsicum, mushroom and cauliflower and add to burritos, spag bol or omelettes. And be sure to check the pantry for hidden cans of tomatoes and chickpeas before buying more.

Clean the fridge

Yes, it’s an awful chore. But unless you want to keep ending up with eight tubs of mouldy sour cream, you need to make sure that what goes into your fridge comes out within a reasonable timeframe. Make a habit of checking the use-by dates on jars and bottles, and organise the shelves so you can visualise what’s in there – large items at the back and smaller ones to the front.

Do your Squats!

A group of women doing squats at the gym

Long before squats became an internet meme, they were just an efficient way to build lower body strength. If you’ve been turned off by visions of 80-kilo weights (and buff bodies asking “Do you even lift?”) we don’t blame you – but it’s time to swallow your pride. Why? Because squats are really, really good for you.

The squat is a compound exercise that puts your entire body through a real-world range of motion. Squats develop your glutes, quads and hamstrings, creating a strong and balanced lower body that will help you move safely and efficiently. They also encourage flexibility through the complex hip joint and improve mobility in your knees, ankles and feet. The takeaway? Correct squat technique will not only help tone your core, legs and bum, it will also reduce your risk of injury when running, playing team sports or just lifting boxes around the house.

No matter what your level of strength or fitness, there’s a variety of squat – from bodyweight to single-leg, wall to weighted – that will work for you. But before hitting the squat rack, it’s crucial that you understand your body’s biomechanics and learn proper technique. Get a qualified trainer or weightlifting coach to show you the ropes, and if you’re noticing pain or muscle imbalances while squatting be sure to seek advice from a professional.

Raw Energy is partnered with Gold’s Gym – the worlds leading strength and performance Gym – for all fitness-related content.

Mediterranean Magic

Roasted sardines with rosemary and tomatoes

There’s nothing better for your health than a long, lazy holiday on the shores of an exotic isle. But if sailing around the Greek Islands isn’t on your horizon, you can make the Mediterranean lifestyle come to you, thanks to healthy food that will get you glowing all year round.

The Mediterranean diet has long been touted as one of the healthiest ways to eat. Based on the traditional eating habits of Greece, Southern Italy and Spain, the diet favours fish, fresh produce and healthy fats, and is thought to reduce the risk of heart disease and help promote longevity.

To adopt some Mediterranean eating principles in your home, start by increasing your intake of fresh, non-starchy produce. Leafy greens and tomatoes are antioxidant-packed staples, but why not try something more adventurous – eggplant parmagiana, anyone?

Aim for two to three serves of oily fish per week (salmon and sardines are good options), and also stock up on nuts, seeds and legumes. Get your good fats from olives, avocados and quality olive oils, and opt for dairy products made from cultured milk: Greek yoghurt and ricotta cheese provide a calcium boost and contribute to a healthy digestive system.

With layers of grilled vegies and ricotta, fresh spinach and a delish napoli sauce, Raw Energy’s Raw Mediterranean is the perfect introduction to your new island diet. And don’t forget the most important principle of Mediterranean food – eat slowly, enjoy your food and share it with the people you love.

The New Superbowl

Raw Energy's Acai Bowl on a green leaf

Sometimes, the best ingredient is the one that’s most difficult to pronounce. Yep, we’re talking about acai – a small, deep purple berry that has made its way from the swamps and floodplains of South America all the way to the breakfast bowls of tongue-tied foodies like you and me.

If you’ve been hesitant to order this delish superfood for worry of embarrassing yourself, never fear. It’s pronounced ah-sigh-ee, and sighing is exactly what you’ll be doing as you savour the deep berry kick and chocolately overtones that come with every bite. Thought something this yummy couldn’t be good for you? Each spoonful is packed with antioxidants, including anthocyanins, which can promote good heart health. Acai berries also have low sugar content, a good dose of essential vitamins and minerals, and plenty of dietary fibre.

Now, don’t go wasting precious hours hunting for fresh acai berries on your local supermarket shelves – the berries need to be freeze-dried within 24 hours of picking to keep their nutritional value intact, which means that unless your supermarket is in the Amazon you’re guaranteed to leave empty-handed. Frozen acai berries are the go, and lucky for you they’re the perfect base for Raw Energy’s new range of smoothie bowls.

We blend acai berries with frozen banana, fresh apple juice and a bunch of other health-packed ingredients to create a light, filling brekkie that’s as chill as a weekend yoga retreat. Practice saying it a few times in the mirror (“Ah-sigh-ee, ah-sigh-ee”) then get ordering. You can thank us later.

Naturally Sweet

Yellow honey drizzled over a honeycomb

Amid growing concern about the health impacts of refined sugar, many are turning to natural alternatives for their sweet fix. There are a variety of options on the market – so which should you choose? Here’s a quick guide to a few of the most popular sweeteners.

Rice malt syrup is made from cooked brown rice and contains maltose and glucose, which makes it suitable for those avoiding fructose. You can use it to hold together protein balls or energy bars, or to add some sweetness to baked goods.

Dates are high in natural sugar but also contain potassium, protein and fibre. Add them to puddings, scones and cakes for a fruit-based sweetener.

Coconut sugar is made from the sap of the coconut plant and has a mild, nutty flavour. It has a low glycemic index and retains a few nutrients (though not as many as fresh fruits, of course). You can sprinkle it over porridge or substitute for processed sugar when baking.

Honey is composed of fructose and glucose and has around the same natural sweetness as sugar, but a more distinctive, appealing flavour that works well in drinks, smoothies and desserts. To get the most out of your honey opt for unprocessed varieties and support your local producers where possible.

Agave nectar is derived from the agave plant and is often used as a vegan substitute for honey. Around 1.5 times sweeter, it has a lower glycemic index than table sugar but contains high levels of fructose, so keep moderation in mind.

What’s that, B12?

Rows of chicken eggs in an egg carton

B vitamins are some of the most important elements in maintaining optimum health. These eight water-soluble vitamins play a big role in cell metabolism and help to regulate muscle development, the formation of blood and the functioning of the brain and nervous system. However, they can be overlooked in the struggle to maintain a balanced diet. Here’s how to ensure you are getting enough of two key players.

One of the most crucial B vitamins is vitamin B9, or folic acid. It’s needed for normal cell division and is especially important during times of rapid cell growth, notably pregnancy and early infancy. Luckily it occurs naturally in many foods: avocado, spinach, liver, yeast, asparagus and Brussels sprouts are all good sources of dietary folate. Nuts, beans, peas, dairy products and eggs will also help you reach the recommended adult intake of 400 micrograms per day. Pregnant women should aim for 600 micrograms per day, but always speak to your doctor about the right amount for you.

The largest and most structurally complex of the B vitamins is B12, which contributes to DNA synthesis and regulation, as well as amino and fatty acid metabolism. B12 is obtained from bacteria and occurs naturally in most animal products, including meat, fish, milk and eggs. Unfortunately, plants and fungi are not capable of producing B12, which means vegans often struggle to maintain their levels. If you are following a vegan diet it is recommended you supplement your B12 intake accordingly.