Christmas is nearly upon us and the shops are full of weird and wonderful foods and drinks.
Eating and drinking different things and the disruption to your usual routine can lead to sleep problems. For women experiencing menopause symptoms it can also lead to hot flushes and night sweats.
Fig And Ginger Chocolate Truffles
Many women don’t notice the effects of the food they eat on their health and their symptoms. Food has an impact on your physical, emotional and mental health. At this time of year some women come to see me because they are experiencing symptoms such as low mood and weight gain.
Over Christmas, be aware of your sugar intake. In particular:
- Restrict intake of sugary and refined carbohydrates based foods and drinks.
- Reduce your intake of stimulants such as tea, coffee, and chocolate
- Increase the amount of fibre in your diet eg vegetables, some fruit and wholegrains.
Here are some delicious recipes for you from my nutritionist colleague, Jenny Tschiesche.
Flaxseed Crackers
Ingredients:
80g flaxseeds/linseeds
75g warm water
95g quinoa
½ tsp baking powder
½ tsp salt
1 tsp olive oil
Instructions:
Soak the seeds in the water for 15 minutes.
Preheat oven to 190 degrees centigrade
Make quinoa flour from the quinoa by grind it in a food processor or coffee grinder
Add the soaked linseeds and the other ingredients. Whizz until combined.
Push the mixture flat in an oiled 20cmx20cm baking tray. Bake for 15 minutes.
Remove from the oven and cut into 9 squares. Leave to cool.
Walnut Butter
Ingredients:
200g walnuts, toasted in oven 180°C for 8-10 mins
15g avocado oil
¼ tsp salt
1 tsp raw honey
Instructions:
Whizz the nuts in your food processor to a powder.
Add other ingredients and whizz again to a ‘butter’ consistency.
Serve on WHOLEGRAIN crackers
Avocado, Banana and Raspberry Ice-‘cream’
Ingredients:
6 bananas (peeled, sliced and frozen)
500g frozen raspberries
2 avocado
Method:
Place all the ingredients n your food processor Combine until ‘gelato’ texture.
Serve immediately
Fig and Ginger Chocolate Truffles
Ingredients:
350g dried figs (soft and gooey ones) stalks removed
55g crystalised ginger
1/2 tsp ground cinnamon
Pinch nutmeg
Pinch ground cloves
85g dark chocolate, broken up
Instructions:
Put the figs, ginger and spices into a food processor and whizz until combined.
Mold the mixture into table-tennis sized balls.
Place balls on a sheet of grease proof paper on a plate in the fridge
Melt the chocolate in a bowl over boiling water.
Roll the cold figs balls in chocolate. Put back in the fridge to chill.
Happy Christmas and a Peaceful New Year
