Home' Nova National : Nova July 2015 Contents novamagazine.com.au
July 2015 NOVA Magazine
NATURAL HEALTH 17
Website Design for the
Healing & Creative Arts
live co-creative sessions
Tel: (08) 9848 3058
Search Engine Optimisation
Facebook Page Branding
Write a Book Workshop
Call us to discuss your
online presence in 2014
Promotional, Proactive & Profit Centered Websites
User-friendly systems for managing content.
Call us to discuss your
online presence in 2015
potentially hazardous chemicals and
compounds. Within our homes, these
pollutants are less diluted than they are
outdoors, and in the absence of proper
ventilation, they often are trapped inside.
Literally millions of people are routinely
being exposed to air pollutants at levels
that we don’t allow outdoors.
Cooking and weight gain
Cooking is a universal human behaviour
that has been proposed to function
partly as a mechanism for increasing
dietary net energy gain. Research
shows that cooked foods are a major
contributing factor to the epidemic of
weight gain and the obesity crisis we see
now. A long time ago, farmers found out
that animals eating raw food put on a
lot of lean mass but not much fat or the
weight needed to make good profits. So
farmers started processing the food to
get bigger weight gains. In experiments
mice fed processed grains put on
significantly more weight and became
obese compared to mice fed whole grains
in their natural unprocessed form.
An explanation for this is that
processing and cooking increases the
energy gained from carbohydrate,
protein and fat sources. In fats the
cellular structure of many foods
constrains their digestibility.
For example, oilseeds have cell walls
Dr Peter Dingle is a researcher, educator and public health advocate.
He has a PhD in the field of environmental toxicology and is not a
composed mainly of indigestible non-
starch polysaccharides and store their
lipids in oil bodies, intracellular,
spherical organelles coated by oleosin
proteins. These features hinder digestive
lipases from accessing the encapsulated
lipids, which may explain why
unprocessed (raw/whole; RW) nuts and
other oilseeds have high measured lipid
and energy content, but display lower
digestibility. Cooking and/or mechanical
processing tears cell walls and disrupts
oil bodies, promoting lipid release. This
shows that processing could increase
lipid digestibility, as, unguarded by cell
walls and oleosins, the freed lipids are
likely more accessible to lipases.
Prebiotics, through the metabolism
of the gut microbiome, have also been
linked to satiety effects and foods that
contain fibre, protein, and plant-based
fat tend to be the most filling. These
nutrients slow down digestion and the
absorption of nutrients, a process that
helps you feel physically full for longer,
and also means lower blood sugar and
insulin spikes. While all unprocessed
plant sources are rich in prebiotics, leeks
are rich in fructan and cellulose fibres
(types of prebiotics) are long enough to
survive all the way down the GI tract.
However, cooking shortens the fibre
chain, so this vegetable should be eaten
raw or lightly cooked.
From page 15
Mung Daal & Rice Flour Pancakes
Mung daal is considered the Queen of legumes in Ayurveda because it is the lightest
and easiest to digest, the least gas-forming, is balancing to all constitutions and
promotes a peaceful mind. Mung daal flour is very versatile and makes a good
alternative for people who are gluten intolerant but it can be difficult to find. It is
available from most Indian or Asian Grocers or to make your own, simply roast some
yellow split mung daal in a dry skillet or fry pan for 10-15mins, stirring constantly so
it doesn’t burn. Allow it to cool completely before grinding it into a very fine flour
in a powerful coffee/spice grinder, mill, thermomix or other high-powered blender.
Alternatively, you can use Besan (chickpea) flour in this recipe.
Ghee or sunflower oil for frying
2 tsp ghee
1⁄4 tsp asafoetida powder
1 tsp cumin seeds
1 tsp spice mix (make yourself by grinding cumin, fennel and coriander seeds in equal parts)
1⁄2 tsp turmeric powder
1⁄2 tsp ground dry ginger
sml bunch coriander leaves, finely chopped
1⁄2 cup mung daal flour
1⁄2 cup rice flour
water to make a batter approx 1 1⁄2 cups
salt to taste
Add all of the dry ingredients (flours and dry spices) to a moderate-sized bowl
and stir, then add enough water to create a thinnish batter, whisking vigorously to
remove any lumps. Finally, add the 2 tsps of ghee, fresh coriander and season with
salt to taste.
Heat a small non-stick fry pan (or seasoned cast iron pan) to a moderate heat and
add a little oil or ghee, ladle in the desired amount of mixture.
Cook until the top surface becomes dry. Sprinkle with a little oil and turn over then
cook until the underside is starting to brown. Remove onto a plate or food warmer
and cover to keep warm while cooking the remaining pancakes.
These delicious pancakes make a great savoury breakfast (try serving with some
spinach gently sauted in ghee and cumin seeds and a little mango chutney) or
make an awesome gluten-free accompaniment to winter soups and daals in place
of toast. Not only are they light and easy to digest, they will help to heal your
digestion with their digestion-promoting spices!
MAKES APPROX 12 PANCAKES, GLUTEN FREE
Youtube link to video: https://www.youtube.com/watch?v=xGpRSJnzpPE
Nadia Marshall is an Ayurvedic Consultant, Cook and Health Writer and
Managing Director of the Mudita Institute & Health Clinic in Byron Bay.
Their ‘WARMTH ’ cookbook is available as a free download from their website
Links Archive Nove June 2015 Nova August 2015 Navigation Previous Page Next Page