The Longest Living Populations All Consume High Anti-Oxidants - A Tbsp Of Mustard Gives You 1/3 Of Your Daily Requirements

I am not encouraging you to eat french fries, far from it! Stay away from these greasy carbohydrates but if you find yourself eating them have mustard with them instead of ketchup...........then you will get your antioxidants in.....and dont forget to smother them in cider vinegar.........cider vinegar contains acetic acid, which slows down starch digestion and in return lowers glucose levels in the bloodstream.

The latin name mustum ardens literally means "burning paste" - it's not hard to understand why!

Valued for it's warming effects, this plant has many ways of protecting the lungs. The mustard seed has been used in the past to relieve respiratory aillments. Their selenium and magnesium content both help reduce inflammation in the lungs and ease symtoms of asthma. Less commonly used than the seeds, mustard leaves are rich in other nutreients, including vitamin C and beta carotene, that improve lung function and help protect against the harmful effects of second-hand tobacco smoke.  Mustard seed's potent volatile oils make it useful for helping to fight off colds. It stimulates the circulation and encourages sweating, helping to expel toxins. Mustard seed also contains small amounts of immunity-boosting minerals, including blood-enhancing iron and antioxidantzinc as well as B-vitamins, which can increase energy.

Tips: 

Mustard seed can be an irritant if used excessively so always use it sparingly. 

Choose French Dijon Mustard over English Mustard, it contains less sugar

Nutrients: Vitamins B1, B2, B3, carotenoids, calcium, iron, selenium, magnesium, zinc, volatile oils

Erika Doolan - Nutrition Consultant

RUSTICSTONE

by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Dairy & Wheat Free - Hazelnut And Carob Cookies

2/3 cup agave syrup or honey

1/3 cup of coconut oil 

1/4 cup water

1 1/2 cups white buckwheat flour

3/4 cup unroasted whole buckwheat groats

1/4 cup of chopped hazelnuts

1/4 cup carob chopped into small pieces

1/3 cup tapioca starch flour

3/4 tsp baking soda

3/4 tsp cream of tartar

1/2 tsp salt

Preheat oven to 350 F/ 175 C.

Combine agave syrup or honey, coconut oil and water in a blender and process for 2 minutes.

In a bowl, whisk the buckwheat flour, whole groats, tapioca starch, baking soda, cream of tartar and salt. Add the agave syrup or honey mixture, chopped hazelnuts, carob pieces and mix with spatula. Spoon mixture onto baking tray with prepared baking sheets. Bake for 10 minutes until light brown and firm. Remove and place on wire racks to cool. 

Gluten Free Raw Blueberry Breakfast

1/2 cup of fresh blueberries

1 banana, chopped

1/2 cup soaked/sprouted buckwheat

Home-Made Nut Milk:

1/4 cup almonds, presoaked

2 tbsp ground sesame seeds

1 tbsp ground flaxseed

2-3 dates

1-2 tbsp agave nectar

1. For home-made nut milk, blend all ingredients in a high speed blender until smooth and creamy

2. Pour over bleberries, banana and buckwheat and serve.

Erika Doolan - Nutrition Consultant

RUSTICSTONE

by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Research Proves That Saffron Could Help With Fertility When Undergoing IVF Treatment

Romans loved to use saffron as a luxury perfume in their baths............it is known as the most expensive spice in the world!

Saffron aids digestion because it stimulates the secretion of digestive juices in the stomach. In higher doses, it can be used as a therapy to treat asthma. It has a sedative effect, helps reduce depression, lowers bad cholesterol and helps prevent cancer. On a daily basis it eases indigestion, premenstrual syndrome (PMS), gas, nausea and headaches.

Saffron is an excellent source of antioxidants and manganese. Manganese helps your nerves and brain function properly and it also encourages the production of certain sex hormones and scientists suggest that it may help with fertility if added to sperm when undergoing IVF treatment.

Tips: Too much Saffron can be toxic and lead to anxiety and nausea. If you wish to supplement Saffron please consult your health-care practitioner first. 

Nutrition:

Vitamins B1 and B2, Essential Oils and Phytochemicals

Erika Doolan - Nutrition Consultant

RUSTICSTONE

by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

 Facebook: https://www.facebook.com/NutritionIreland

Twitter: https://twitter.com/#!/ErikaNutrition

Saffron

Healthy Alternative To 'Thai Fish Cakes' - Packed With Goodness Made With No Potato, No Milk and No Butter

These are light, full of flavour and packed with nutritious superfoods

Serves 4

Ingredients:

2 large mild, red chillies - deseeded

2 tbsp root ginger - peeled

4 garlic cloves crushed

4 spring onions - chopped

grated zest of 2 limes

4 tbsp fresh coriander

4 tbsp tamari, braggs aminos 

1 tbsp fish sauce

2 tbsp sesame oil

2 x 125g (4 1/2) salmon, haddock, cod or hake fillets - skinned and boned

4 tbsp wholewheat flour

1 tbsp coconut oil or olive oil

For the sauce:

2 tbsp toasted sesame oil

2 tbsp tamari sauce or braggs aminos

1/2 tbsp fish sauce

juice of 2 limes

8 spring onions, finely - chopped

4 tbsp fresh coriander - chopped

2 tbsp sesame seeds - toasted lightly in an oven

Firstly, preheat oven at 180C then put garlic, chilli , ginger, spring onions, lime zest and coriander into a food blender. Add tamari sauce or braggs aminos, sesame oil and fish sauce.

Add fish until the mixture is finely chopped but not smooth.

Shape mixture into 12 patties, press on them pushing them into flat circles and dust them lightly with a tiny bit of wholewheat flour.

Put them into the fridge until they firm up slightly.

For dipping sauce:

Blend sesame oil, tamari or braggs aminos, fish sauce, lime juice, spring onions and coriander until smooth, then stir in sesame seeds. Brush fish cakes with coconut or olive oil and place in a hot oven for 6 - 8 mins. Serve with dipping sauce.

Drink Freshly Pressed Carrot Juice....It Cleanses The Body, Rejuvenates The Skin And Improves Eye Health

Carrots are packed with nutrients, which are particularly beneficial for eye health and vision. They regulate imbalances within your body.

Carrots are one of the richest sources of beta-carotene, which is converted by the body into the antioxidant vitamin A. This helps to strengthen cells against viruses, to fight cancer and to prevent heart disease. It also aids vision. We use the vitamin K present in carrots for blood clotting and the healing of wounds, while their fibre content aids digestion and keeps the heart healthy. The chromium found in carrots helps to stabilise blood sugar levels, making this vegetable useful for controlling diabetes and sugar cravings.

Tips:

It's best to eat carrots raw because their GI levels treble when cooked!

Raw carrots can be hard to digest so grate or chop them finely before eating.

Nutrients: Vitamin C, beta-carotene, folic acid, iron, magnesium, potassium, zinc and fibre.

Erika Doolan

Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Olives And Good Quality Olive Oil Is A Little Secret Tip If You Want Beautiful Shining Hair And Gorgeous Skin

A Mediterranean favourite, olive oil contains fats and antioxidants that are central to good health and youthful beauty. Olive oil is high in oleic acid, an omega 9 fatty acid, which demonstrates anti inflammatory properties to calm and soothe the skin.

Easily digested, olives and their oil stimulate bowel fuction, aiding detoxification. Unusual for an oil, olive oil can actually help you lose weight because it contains essential fatty acids which enable unwanted, stored fat to be removed from the system. However, it should be used only in moderation as excessive consumption will have the opposite effect. Olives have a high vitamin E content, a powerful anti-agony antioxidant that also strengthens the immune system to keep you healthy while you lose weight, as well as lowering high cholesterol levels and blood pressure, reducing the risk of heart disease.

Tips: Always choose extra virgin olive oil, as this contains the optimum nutrients.

Nutrients: Vitamin E, beta-carotene, iron and calcium.

Beauty Treatment:

125ml/4fl oz/1/2 cup olive oil

125ml/4fl oz/1/2 cup boiling water

Pour olive oil and boiling water into a large glass bottle or jar with lid. Shake well until oil is emulsified. When mixture has cooled slightly massage it into hair, taking good care not to burn scalp! Put a shower cap on and wrap hair in hot towel that has been soaked in hot water and wrung out. Leave in for 30 mins then shampoo as normal. Amazing results... Gives your hair a great shine, try it!!

Erika Doolan

Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Did You Know That A Skinless Duck Breast Is Leaner Than A Skinless Chicken Breast?

The secret of including Duck in your weight-loss diet is to remove all of the fat and skin. You can enjoy it as part of your diet 'in moderation', providing that you use also use careful healthier cooking methods. Duck is delicious roasted or stir fried and is an excellent source of the stress- busting vitamin B2.

It is a popular and uniquely tasty variety of poultry and is a wonderful source of immune-boosting nutrients. Although duck is high in cholesterol, it is low in saturated fat. A skinless duck breast is leaner than a skinless chicken breast. Duck meat provides plenty of the protein and iron needed to repair tissue and build new cells. Eating duck will also help you to combat stress as it contains the vitamin B2 and aids the production of infection-fighting immune cells.

Ducks were first domesticated in China, where they are appreciated for their eggs.

Nutrients: Vitamin B2, Iron, Zinc, Protein

Erika Doolan

Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

email: erika@rusticstone.ie

Oats Helps Alleviate Mood Swings And Have A Tranquillising And Relaxing Effect

Oats are comforting and sustaining, they also bring a host of health benefits. 

As well as being a good source of energy-giving carbohydrates, oats are high in fibre, therefore maintaining steady blood sugar levels and preventing diabetes, and lowering cholesterol. They contain powerful, youth-promoting antioxidants, including vitamin E, tocotrienol, ferulic acid and cartels acid to fight against free radicals and protect against everything from heart disease to obesity and eye disease. Used topically, oats have a soothing, anti-inflammatory effect on skin. 

Packed with B vitamins, oats are useful for easing stress and can aid weightloss as they release their energy slowly, starving off hunger pangs. Sufferers from coeliacs disease should avoid any gluten and so cannot eat oats. 

My favourite: Organic oats with cinnamon and chia seeds! 

Nutrients:

B-vitamins, vitamin E, folic acid, iron, magnesium, selenium, silica, zinc, saponins, tocotrienol, ferulic acid, caffeic acid, protein, fibre

Tips: 

 Oats can be used to ease exzema - tie a musk in bag of oats over the tap when running a bath and soak in water.

Recipe:

Oatmeal Herbal Scrub - decongest the skin

3 tbsp dried parsley, lemon balm or fennel seeds

160ml/5fl oz/ 2/3 cup boiling water

1 tbsp ground oatmeal

2 drops almond oil

Make a herbal tea infusion by pouring the water over the herbs and covering for 15 minutes.

Strain and discard the herbs.

Allow the infusion to cool, then add enough to the oatmeal to form a paste-like consistency.

Add the almond oil.

Smooth the scrub on the face and neck and leave for 20 minutes. 

Rinse off with tepid water and pat dry.

Erika Doolan

Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland