Healthy multi-seeded oat and flax buns

Unlike many, I’m not a big fan of bread although i do crave it sometimes. My main issue with bread is the ingredients its loaded with, they can be very unhealthy, especially shop bought ones, loaded with trans fats and refined carbohydrates. While i was still in the UK, i was spoilt for choice as they have all types of bread, wholegrain, seeded, gluten-free, sugar free, white, focaccia bread…so I could buy whichever i wanted depending on my dietary needs for the day (yes my Carbohydrate intake changes daily). In Tanzania though, there isn’t a lot of choice. You do get a few choices like wholewheat, seeded etc but they still have ingredients that I’m not happy with i.e vegetable oil and sugar. And even if you do get the really healthy ones, it’ll cost you.

So, today i decided to bake my own bread! Yup, me..bake! Those who know me know i can’t bake to save my life! But my dads (may Allah grant him health) insulin resistance is making me experiment with different healthier Options of the foods he loves, foods that aren’t good for his blood glucose and bread is one of his favorite food items.

I researched a lot of recipes and ended up combining a few ideas from different recipes and came out with my own, which if i must say so myself, i was pleasantly surprised with how it turned out!

The perfect outer crust with a soft and nutty flavored inner part which is ridiculously tasty. It’d be perfect toasted with tea, peanut butter or avocado spread on top or dunked in a delicious bowl of hearty soup. If you’re looking for a healthy bread alternative then definitely try this one.

Ingredients:

  • 1 cup 100% wholegrain rolled oats flour (blitz the oats itself to form flour)
  • 1 cup wholewheat flour
  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 2 tablespoons flax seeds
  • 1 tablespoon olive oil
  • 1 teaspoon yeast
  • Pinch of salt
  • 1-1.5 cups water

Method:

  • Take your mixing bowl and add ALL the ingredients together except the water.
  • Once all the ingredients are mixed in, slowly add the water as you start kneading the dough. You want a sticky texture. Because the oats soak in a lot of water, you may need to add more water.
  • Once you’re happy with the texture, Cover it and let the yeast do its thing. Leave it for an hour then knead it again for 5 mins.
  • When done, cut it up into smaller round sized buns, i measured each to be 100 g, i got 5 buns.
  • Lay them on the tray, cover them up and leave them for another hour to rise.
  •  10 mins before popping them in, turn your oven on to 200 C.
  • Once its warmed up well, add in your tray and bake for 10 mins or so till they turn light brown.
  • Take them out and let them cool. And enjoy!

Although i don’t count calories, I do like to know my macro counts, especially in this case so please find the nutritional info below:

Each 100g is:
Calories : 265 cals
Net Carbs: 25g
Sugar: 0.66g
Fat: 11.5g
Protein: 9.32g

Enjoy and if you do try it then please leave a comment 🙂

My love for the fruity and the spicy…

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Cooked ubuyu in pure date syrup

Yes i’m a fruit lover…to be exact, i’m a citrus fruit lover. So talk about unripe spicy mangoes, tangy apples, oranges, lemon, limes…if its a citrus or tangy fruit then i’m on it. Add some salt + red chili powder on those apples and i’m sold!

Now back to the focus of this post…the baobab fruit…or “ubuyu” as we call it here in Tanzania. The fruit grows from Baobab tree, mostly found in Africa. It is undoubtedly one of the most nutritious fruits you could eat, in fact, a superfruit. Its health benefits surplus those of oranges, berries, bananas with plenty of iron, potassium, anti-oxidants, vitamins and lots more. When consumed and prepared correctly, it can bring about excellent health benefits.

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Ubuyu inside its shell

However, most of the time its not consumed as it is, although i don’t mind its pineapple like taste and chalky texture. Usually, the seeds are soaked in water, sugar and spices are added and cooked resulting into a delicious, gooey sweet snack. The only issue is the amount of sugar and food coloring added during the cooking stage which to be honest, defeats the whole Purpose of eating the fruit, well for me anyway!

For the longest time I’ve been looking for someone to prepare it for me (well i could do it myself but i’m far too lazy) without the sugar, but what would be the best sugar substitute? Yup…my very own home made date syrup (I make my own just to make sure it doesn’t have added junk to it, like most shop bought things do). I use date syrup for most of my snacks as a sugar replacement, that way i get the health benefits from dates too. Talk about killing 2 birds with one stone ey! but that’s a topic for another article.

Finally, i got in touch with the lovely Muntaha, who makes ubuyu and ships them both nationally and internationally (she can provide more details on this). I asked her to prepare mine with date syrup minus the sugar, (she had never tried this before and neither had i) and as I expected, it came out absolutely delicious!! A perfect balance between the sweet and the spicy, just the right stickiness, yummm!!!

Now I can enjoy my ubuyu guilt free and rip all its superfruit benefits, which include:

  •  A natural source of calcium, twice as much as milk.
  •  It contains 6 more times vitamin C compared to oranges
  • It contains 6 more times antioxidants compared to berries
  • It contains magnesium, potassium (6x more compared to bananas) and B-complex vitamins.
  • Baobab powder contains dietary fibers.
  • It has prebiotic properties which is excellent for the gut
  • Its low in sugar and salt as well as calories

This…this i will enjoy!

For any orders, feel free to contact Muntaha via her Facebook profile, Muntaha Ebrahim. You won’t be disappointed!

Grain free, dark chocolate muffins!

Oh my God! these came out unexpectedly delicious!!! A family member just found out they are insulin resistant so I have the task of preparing low sugar meals and snacks so as to not spike their blood glucose. I made theirs with Xylitol but mine with honey.

So many recipes out there but without the gluten, all recipes i tried ended up making the cupcakes…hard and not fluffy at all. I finally found a 4-5 ingredient one that came out perfect!

Ingredients for 3 muffins:

  • 2 tablespoons of Raw Cocoa Powder
  • 1 tablespoon of honey (or  xylitol / any sweetener you want)
  • 1 egg
  • 1 tablespoon coconut oil
  • 1/4 teaspoon baking powder

Method:

  • Preheat oven to 350°F (180°C). Line a cupcake pan with 3 paper liners; set aside.
  • Beat the honey and egg until the it mixes well
  • Add in the cocoa powder slowly and the baking powder
  • Add in the coconut oil.
  • The mixture will be smooth. Drop them in muffin trays and bake for 10 -12  mins
  • For the chocolate sauce, take a tablespoon of cocoa powder, honey to taste, mix it with some almond milk to make it creamier and preferred thickness and leave it on pan for a few seconds just for the cocoa to melt and to thicken up.
  • Optional: you could also add in some dried fruits or dates or coconut flakes for some variation.
  • ENJOY!muffins

Arm Work…

3-4 sets, try not to rest within a set.

2 mins rest after each full set. Use any weight you are comfortable with or use resistance bands, they work great.

Warm up:

60 small arm circles clockwise
60 big arm circles clockwise
60 big arm circles anticlockwise
60 small arm circles anticlockwise
Shoulder rotation 30 secs
Standing toe touches 30 secs
Arm stretches 30 secs

Main Workout:

12 push ups (any that you can do in perfect form, either incline, knee or toe)
15-20 bicep curls
10 push ups
10-15 shoulder presses
20 chair triceps dips
20 rows
10-15 triceps extensions
30 high knees for a little cardio