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Favourite Recipe Of The Month

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Chickpea Curry

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Serves 2

1 tsp coconut oil or olive oil
2 cloves of garlic
1 onion, diced
2 tsp curry powder
300ml water
2 tsp marigold reduced salt vegetable bouillon powder
2 tblsp puree
1 x 410 can chickpeas, rinsed and drained
2 tblsp ground almond

 

Heat the oil in a pan.  Fry onion and garlic for 2 minutes.  Add curry powder and cook until onions soft.
Pour in water and add the bouillon powder, tomato puree, chickpeas and ground almonds. Simmer and stir for a minute and let mixture thicken.  If not thick enough, add extra ground almond.

To add colour, I like to add spinach as it not only makes it look good, but it adds many vital vitamins to you meal.

 

Serve with salad and quinoa or brown basmati rice.

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Nutrition Facts

Servings: 2 (without rice and salad)

Per Serving% Daily Value*

Calories 857 

Total Fat 18.6g24%

Saturated Fat 3.8g19%

Trans Fat 0g 

Cholesterol 0mg0%

Sodium 621mg27%

Potassium 1962mg42%

Total Carb 136.4g45%

Dietary Fiber 38.8g139%

Sugars 25.6g 

Protein 42.7g 

Vitamin A 12% · Vitamin C 26%

Calcium 20% · Iron 78%

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Amended from a Patrick Holford recipe

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Supplement of the month

 

Magnesium

 

 

The mineral magnesium is crucial for the human body.  Every organ needs magnesium, especially the heart, muscles, and kidneys. In addition it also contributes to the makeup of teeth and bones.  Why wouldn’t we make sure that we have enough of it as part of our daily allowance? 

 

Found in: wheat germ, almonds, cashew nuts, brewers yeast, buckwheat flour, brazil nuts, peanuts, pecan nuts, cooked beans, garlic, raisins, green peas, potato skins, crab, artichokes, wild salmon, grapefruit, bananas, spinach, flax seed, sunflower seeds and pumpkin seeds.

 

Deficiency symptoms include muscle tremors or spasms, muscle weakness, insomnia or nervousness, high blood pressure, irregular heartbeat, constipation, fits or convulsions, hyperactivity, depression, confusion, lack of appetite, calcium deposited in soft tissue (kidney stones). 

If you have any of these symptoms it is always a good idea to seek medical advice.

 

There are five reasons to have magnesium in our diets:

 

1)     Depressions. Low levels of magnesium appear to reduce serotonin levels (the feel good hormone) which can result in depressions. Magnesium plays an important role in neurotransmitter release, which affects the discharge of brain chemicals such as serotonin that makes you feel good.
 

2)Diabetes. Increasing the amount of magnesium in the diet may help protect against developing type 2 diabetes. Some studies even suggest that taking magnesium supplements may help to control blood sugar levels and insulin sensitivity in people with diabetes or pre-diabetes. Next to that, low levels of magnesium will decrease insulin sensitivity, which will make it harder for you to lose fat and get lean.
 

3)Testosterone levels. New research has shown that magnesium supplementation raises testosterone levels when combined with exercise. So if you train hard, taking magnesium can build more muscle.
 

4)Memory.  Research has shown that people who took magnesium supplements increased their brain function by improving brain electrical activity, which results in elevated learning and memory functions. SO….. magnesium doesn’t only make you stronger, it will make you smarter as well!
 

5)Sleep and insomnia. Magnesium is known for its calming effect on the nervous system and its ability to help in relaxing muscles, which can help you fall asleep. 

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It is not easy to get enough magnesium daily by simply eating magnesium rich foods because you have to eat lots of it to make it sufficient.

Most people will need to support their diet with supplements to increase the amount of magnesium they are getting on a daily basis. 

It is important to keep a diary of your intake before starting to take supplements. 

There are no toxic levels if taking a dose below 1000mg.

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