• Servings: 3-4
• Cooking time: 25-35 minutes

Ingredients:

• Basmati Rice 1 cup [200g]
• Whole Milk 4 cups [950ml] (or 2 cups [475ml] water, 2 cups milk [475ml])
• Pinch of salt
• Sugar/Honey 1-2 tbsp [12-24g sugar/21-42g honey]
• Cinnamon to taste

Preparation:

1. Add rice, cinnamon, sugar, or honey (add only if your stomach tolerates sweetness when you are sick), and milk to a pot (casserole).
2. Bring to a low simmer and cook for 25-35 minutes, stirring occasionally to prevent sticking.
3. Serve warm and soft. Optional: Sprinkle some extra cinnamon on top.

Nutrition:

Nutrition Facts
Servings per recipe: 4
Serving size: ~1 cup prepared

Amount per serving

Calories 290

% Daily Value*

Total Fat 9 g ………….. 12%
  Saturated Fat 5 g …… 25%
  Trans Fat 0 g

Cholesterol 25 mg ………. 8%

Sodium 90 mg …………… 4%

Total Carbohydrate 45 g …. 16%
  Dietary Fibre 1 g …….. 4%
  Total Sugars 11 g
    Includes 6 g Added Sugars …. 12%

Protein 9 g

Vitamin D 2 mcg ………… 10%
Calcium 230 mg ………… 18%
Iron 1 mg …………….. 6%
Potassium 320 mg ………. 6%

*Percent Daily Values are based on a 2,000-calorie diet.
Nutrition values are estimates and will vary depending on the ingredients used.

Nutrition Notes

• Using half water + half milk will lower calories and fat.

• Replacing sugar with honey slightly increases calories and carbohydrates.

• Cinnamon adds flavour without significantly affecting nutrition.

• This dish is naturally low in fibre and gentle on digestion for many people.

Values are estimates and may vary depending on ingredient brands, milk fat percentage, sweetener amount, and serving size.

The post Milk Rice with Cinnamon first appeared on Happy & Healthy.

A restaurant menu focused on seasonal produce is now super cool, but do you know why it’s important to eat seasonally?

Quite simply, when you eat locally and seasonally you know you are eating the freshest, most abundantly available produce. It is better for everyone – you get the tastiest vegetables and fruits, the local farmers benefits and food miles (the distance our food has to travel from the farm to your fork) decrease so you get to save the environment, too. Another unexpected benefit is to reconnect to nature’s seasonal cycle. If you have children, this is especially important as it teaches that food does grow at specific times, a hard concept to grasp when imports from all over the world ensure that the supermarket shelves look the same practically every week of the year.

If you’re wondering when you should start, the answer is now. A BBC Good Food magazine survey showed we’re not as good as we think at figuring out what is in season and when. Of the 2000 people asked, 86% claimed it was important to shop seasonally, 78% said they were doing it – and yet only 5% could say when blackberries were at their best.*

I want to help make this the year that you can embrace this concept.

The post Why we should all eat seasonal foods? first appeared on Happy & Healthy.

Anaemia is a non-communicable disease[1] which is characterized by a decrease in the amount of red blood cells or haemoglobin in the blood.

What is Haemoglobin?

Haemoglobin is a protein present in red blood cells that is responsible for transporting oxygen throughout our bodies.

Anaemia happens when there is a deficiency of haemoglobin or red blood cells, our body does not receive the sufficient amount of oxygen that it needs.

This can lead to several symptoms and complications such as:

• Constant fatigue
• Dizziness
• Headache
• Fainting
• Paleness
• shortness of breath
• feeling weak, exhaustion
• tachycardia (a resting heart rate over 100 beats per minute)

Types of nutrition-related anaemia

There are 2 types of anaemia which are a result of one of these micronutrient deficiencies: iron, vitamin B12, or folate (folic acid/vitamin B9). Aside from these nutrition-related anaemias, other possible causes could lead to anaemia, therefore it is important that if you suspect you have anaemia go see your GP first to get help in finding out what is the cause of your anaemia.

As a nutritionist, I will explain further about iron deficiency anaemia and the anaemia which occurs when there is a deficiency in Vitamin B12 or folate (folic acid/vitamin B9).

Iron deficiency anaemia!

Iron deficiency anaemia is the most common form of anaemia, and it is caused by a lack of iron in the body. Iron is a mineral which is vital for producing haemoglobin. Common causes of iron deficiency are:

• an iron-deficient diet
• poor iron absorption
• pregnancy
• childhood growth spurts
• blood loss due to menstruation or internal bleeding.

Megaloblastic anaemia

Megaloblastic anaemia is a type of anaemia is characterised by abnormally large red blood cells as a result these red blood cells do not function properly, and this type of anaemia happens when there is a vitamin B12 or folate deficiency.

Both Vitamin B12 and folate are essential vitamins in the production of your red blood cells.

A deficiency in vitamin B12 or folate (folic acid/vitamin B9) can be caused by:

• a poor diet
• a poor absorption of these vitamins
• or certain autoimmune diseases (e.g., pernicious anaemia)

Important to note: Heating foods during the cooking process will destroy any folic acid (folate) that it may contain.

Foods rich in Iron

First, it is important to note that there are 2 types of iron which we consume through food:

1. Heme iron – found in animal food sources.
2. Non-heme iron – found in plant sources.

Our bodies can absorb more easily heme iron compared to non-heme iron. According to Skolmowska et al., “Heme iron is highly bioavailable (25–30% of this form is absorbed), although it represents a minor part of dietary iron [14,15], while the absorption of non-heme iron is more variable (1–10% of this form is absorbed) [16].”

To improve the absorption of iron it is recommended:

• to eat foods high in vitamin C (e.g., tomatoes, citrus fruits, bell peppers, especially red, yellow, and orange.
• to have foods with vitamin A in your diet because vitamin A helps our bodies release our stored iron.
• For those who eat meat or fish or both it is recommended to combine animal protein which contains heme iron with plant sources of non-heme iron, this will increase the amount of available iron sources for absorption and provide a balanced meal.

What reduces the absorption of iron?

• tannins (e.g., tea, coffee, or wine)
• soy protein affects the absorption of iron due to its phytic acid (also known as phytate, is a natural antioxidant and is a storage form of phosphorus. It is also present in seeds, grains, and nuts) content.
• Calcium and phosphorus
• Inadequate levels of vitamin A

Foods rich in Vitamin B12 and Folate (Vitamin B9)

Animal sources are the only source of vitamin B12. Here are some examples of excellent sources of vitamin B12:

• Oysters, clams, and mussels are amazing sources of vitamin 12.
• Liver and organ meats are packed with B vitamins (thiamine, riboflavin, niacin, vitamin B5, vitamin B6, biotin, folate, and vitamin B12)
• Eggs also contain a variety of B vitamins although less than liver.
• Milk is a good source of B12 vitamin.

Aside from the animal sources that contain vitamin B9. An excellent source of vitamin B9 (folate/folic acid) is leafy greens: e.g., spinach, collard greens, turnip greens, and romaine lettuce.

References

1. Skolmowska, Dominika, and Dominika Głąbska. “Analysis of Heme and Non-Heme Iron Intake and Iron Dietary Sources in Adolescent Menstruating Females in a National Polish Sample.” Nutrients 11,5 1049. 10 May. 2019, doi:10.3390/nu11051049

[1] A non-communicable disease is a disease that is not transmissible directly from one person to another. Non-communicable diseases include autoimmune diseases, strokes, hypertension, anaemia, type 2 diabetes, etc.

The post Understanding Anaemia: Causes, Symptoms, and Nutritional Solutions first appeared on Happy & Healthy.

Both as a Nutritionist and a Chef, I like to create healthy fun recipes. As an individual, I also like to celebrate Easter and do fun activities or organise an Easter event for family and friends.

Here are some fun Easter ideas that you can do with family and/or friends, be it for an Easter party or just to enjoy the moment.

1. Easter Egg Hunt with a Healthy Twist

   • Hide coloured hard-boiled eggs in the house or your garden.
   • Or, fill plastic eggs with small toys, stickers, or healthy snacks like nuts, dried fruit, or mini granola bars.
   • This encourages children and adults to enjoy the thrill of the hunt and have either a fun or delicious surprise.

2. DIY Easter Treats

   • Colour your hard-boiled egg with non-toxic colours (e.g., food colouring, egg dyes, watercolour) whichever way you like, e.g., colourful patterns, drawing a face, making leaf and flower designs, etc. If you are looking for tips and tricks for painting your eggs with watercolour, I recommend checking out this YouTube video “Watercolor Easter eggs – 12 simple ideas for real eggs or fake!” by Kristin Van Leuven. Video Link: https://youtu.be/8XxiUy-UBrE?si=Nid66zTl7TMtD-s1

Here is a photo of my family’s Easter Egg decoration…

• Make apple wedges that look like rabbits by cutting the peel of an apple wedge to resemble rabbit ears. Recipe below:
  • In a bowl, add 2 cups water and ½ tsp salt and stir to dissolve the salt.
  • Cut 1 apple into 8 wedges and remove the core.
  • Score a shallow V-shape incision in the apple skin, just enough depth so the skin can be removed.
  • Run the knife just under the apple peel (as if you peel apple skin normally), stopping at the base of the V-shape. The excess part will come off. If not, score a V-shape incision again until the excess part comes off.
  • To prevent browning, immediately soak the cut wedges in the salted water for 10 seconds, or until you finish preparing the apple bunnies (you do not need to soak for a long time).
  • If you plan to add these apple rabbits into a bento box (i.e., lunch box) you will need to adapt the shape of ears and size of apples according to your lunch box.  
• Have baby carrots with your favourite dip.

  

• Tea Eggs
  • I recommend checking out this recipe by Wei Guo on their website they explain well how to make the Tea Eggs since it is a dish which is found in Chinese cuisine. Here is the link to see their recipe: https://redhousespice.com/tea-eggs/#recipe

    

• Fruit smoothies, such as:
  • Strawberry
  • Kiwi
  • Banana

3. Easter Brunch

   • Organise an Easter Brunch and ask family and/or friends to bring their special drinks and/or dishes. By doing so there will be a nice variety of dishes which can satisfy the tastes of various individuals, or you may end up trying a new dish.

The post Easter Fun: Healthy Recipes and Activities for Family and Friends! first appeared on Happy & Healthy.

“March 8th, 2024, is a day to celebrate all women in our lives, who have touched us. 

Let’s embrace who we are and celebrate life.” – Nutritionist Daphné

The post Happy International Women’s Day! first appeared on Happy & Healthy.

To better understand ‘Mindful Eating,’ first, we need to know what  ‘Mindfulness’ is and where the concept of mindfulness comes from.

Origin of ‘Mindfulness’ and its definition

Mindfulness is a cognitive skill, usually developed through meditation and it originates from Zen Buddhism.

It is defined as being in the moment and being aware of what thoughts, feelings, and sensations we have in the present without judgment.

What is ‘Mindful Eating’ and is it important?

Mindful eating involves consciously engaging in the act of consuming food or beverages by focusing on the sensory experience, including sight, sound, smell, touch, and taste. It entails developing an awareness of physical cues and being fully present in the moment, appreciating the food being consumed. This practice extends to recognizing the effects that food has on both emotions and the body.

The significance of mindful eating lies in its ability to enhance one’s management of eating habits, potentially leading to weight loss, and fostering greater self-awareness and self-acceptance. Additionally, it contributes to maintaining overall health by reducing stress through the deliberate focus on eating while seated in a place, free from common distractions such as television, mobile phones, tablets, and computers.

Essentially, mindful eating encompasses:

• Eating slowly and free from distractions
• listening to our body’s signals for hunger and feeling of fullness
  • knowing when to eat and eating only until you are full.
• Understanding the difference between true hunger and non-hunger triggers for eating
• Engaging your five senses by noticing colours, aromas, sounds, textures, and flavours
• Eating to maintain good overall health and well-being.
• Noticing the effects of food has on your emotions and body.
• Appreciating your food/drink.

How do we implement mindful eating into our daily lives?

Here are some tips on how you can implement mindful eating in your daily life:

• Remove all distractions, e.g.,
  • Turning off the TV
  • Putting your tablet/mobile on do not disturb.
  • Shut down your PC after saving your work!
  • When at home you can place your portable devices in a separate room.
• Sit at the dining table.
• When possible, eat in silence.
• Eating more slowly – not rushing your meals.
• Chew your food thoroughly.
• Focus on how the food makes you feel.
• Stop eating when you are full.
• Ask yourself why you are eating:
  • Whether you are truly hungry
  • Whether the food you choose to eat is nutritious

Important Note:

Start slowly!! Choose a meal in your day where you want to implement these mindful eating tips.

References

Dictionary.com, LLC. Mindfulness. 2024. 22 February 2024. <https://www.dictionary.com/browse/mindfulness>.

Dictionary.com, LLC. Mindful Eating. 2024. 22 February 2024. <https://www.dictionary.com/browse/mindful-eating>.

Nelson, Joseph B. “Mindful Eating: The Art of Presence While You Eat.” Diabetes spectrum : a publication of the American Diabetes Association vol. 30,3 (2017): 171-174. doi:10.2337/ds17-0015

The post Exploring the Path to Mindful Eating: A Journey of Awareness and Well-Being first appeared on Happy & Healthy.

Zimtsterne is a traditional Christmas cookie from German-speaking countries such as Switzerland and Germany. Its origin is unclear, however, what is known is that it made an appearance around the mid-16^th century in Germany. Back then cinnamon was very expensive (only the very rich could afford and enjoy this delicacy) unlike today where cinnamon has become a spice found in many households.

The original Zimtsterne is only gluten-free but not vegan, as it contains animal products, especially egg whites. This recipe has been inspired by a recipe written by Eva Burg who created the original recipe called Healthier Vegan Zimtsterne for those who have a vegan diet. I want to acknowledge the creativity and work of the original creator from Healthier Vegan Zimtsterne and here you can find the original vegan recipe which inspired me: https://thehealthytart.com/healthier-vegan-zimtsterne/.

I made the recipe with my own twist, especially with the icing because I do not use xylitol at home, since I have two dogs at home. You may ask yourself what does having dogs at home and not using xylitol have to do with each other.  Well, xylitol although it is a sweetener which is safe for human consumption, it is extremely toxic (poisonous) for dogs.

Here is my version of the recipe which is also safe to make in the home of dog owners.

Healthy Vegan Zimtsterne

Course: snack; dessert; friandise                                                                    Cuisine: Vegan

Prep Time: 40 minutes, Cook Time: 10 minutes                                            Servings: 30

Temperature: 160°C/320°F

Ingredients:

• Zimtsterne Dough

  • 1 tbsp flaxseeds with cinnamon
  • 3 tbsp cold water
  • 280 g ground almond or almond flour
  • 80 g coconut sugar
  • 3 tsp ground cinnamon
  • 2 tbsp maple syrup

• Icing

  • 70 g icing sugar (powdered sugar)
  • 1 tbsp lemon juice

Mise-en-place:

• Before making the cookies. I premixed the flaxseeds with ground cinnamon.

Instructions:

• Zimtsterne Dough

  1. In a bowl, add the flaxseed with cinnamon and cold water. Let it sit for about 10 minutes.
  2. Meanwhile, mix the ground almond, coconut sugar and cinnamon in a medium-sized bowl.
  3. Now mix in the maple syrup and flaxseed mixture until a crumbly dough forms. Shape the dough into a ball, wrap it with plastic wrap and chill it in the refrigerator for about 30 minutes.
  4. Remove the dough from the refrigerator and roll it out evenly between two pieces of baking paper. The dough should be between 0.5 and 1 cm thick. Cut out the stars using a cookie cutter[1] and place them on a baking paper-lined baking tray.
  5. Preheat the oven to 160°C/320°F
  6. Bake for 10-15 minutes.

• Icing

  1. In a bowl, add the icing sugar and lemon juice. Whisk it together until a sort of thick liquid consistency.
  2. Once the baked cookies have cooled down. Brush them with the icing and let them dry.

Enjoy and Happy Holidays!!

[1] Tip: Prior to cutting out the shapes, place the cookie cutters into sugar or almond flour.

Nutrition per serving:

Calories: 81kcal| Total Carbohydrates: 7g | Dietary Fibre: 1g | Sugar: 6g | Protein: 2g | Total Fat: 5g | Saturated Fat: <1g|Monounsaturated fat: 3g |Polyunsaturated fat: 1g|Sodium (salt): 2mg (0.005g) | Potassium: 66mg|Calcium: 22mg| Iron: 0.4mg | Magnesium: 28mg

The post Healthier Vegan Zimtsterne with a twist first appeared on Happy & Healthy.

Embark on a journey of flavour and wellness with our Energizing Ginger Lemon Tea. This delightful blend, ready in just 5 minutes, features fresh lemon, peeled ginger, and a touch of honey in a soothing hot cup, creating a quick and delightful beverage that uplifts your senses.

Sip and savour the harmonious flavours of this rejuvenating tea, perfect for a quick boost to your day. Additionally, discover a delightful infusion that not only tantalizes your taste buds but also provides nutritional benefits. With only 50 calories per serving, revel in a guilt-free indulgence packed with nutritional goodness, including a refreshing burst of Vitamin C. Furthermore, elevate your tea experience with a touch of zest and warmth. Nutritional values are meticulously crafted, based on a single serving size.

Energizing Ginger Lemon Tea Recipe

Time: 5 min                                                                                                                 Serving: 1

Ingredients:

• 1 slice of fresh lemon
• 3 slices of peeled fresh ginger
• 250ml water
• 1 teaspoon honey or 1 packet of honey (14g)

Preparation:

Boil the water. Next, in your favourite tea cup, place a slice of lemon, 3 slices of fresh ginger, 1 teaspoon of honey, and hot water. Stir well until the honey has completely dissolved.

Sip and savour this Energizing Ginger Lemon Tea – a quick and delightful way to boost your day!

Nutritional Information per Serving:

• Calories: 50 kcal
• Total Carbohydrates: 13g
  • Dietary Fibre: < 1g
  • Sugar: 12g
• Total Fat: < 0.1g
  • Saturated Fat: < 0.1g
  • Monounsaturated Fat: < 0.1g
  • Polyunsaturated Fat: < 0.1g
• Cholesterol: 0mg
• Protein: 0.3g
• Sodium (Salt): 12mg (0.0300g)
• Potassium: 44mg
• Calcium: 11mg
• Vitamin C: 4mg
• Magnesium: 6mg

Note: Nutrient values are based on a single serving size.

The post Energizing Ginger Lemon Tea Recipe first appeared on Happy & Healthy.

The Vitamin D and Calcium Connection

Osteoporosis Defence

Vitamin D and calcium work hand in hand as a dynamic duo in the fight against osteoporosis. Osteoporosis, a condition characterized by weakened bones, can be prevented with the right balance of these essential nutrients. While calcium provides structural support to bones and teeth, vitamin D takes centre stage by facilitating the absorption of calcium and phosphorus in the body.

A Symphony of Nutrients

Think of vitamin D as a helpful nutrient in the absorption of calcium, ensuring that your bones receive the optimal nourishment they need. This combination of nutrients not only fortifies your skeletal structure but also plays a pivotal role in maintaining dental health.

Beyond Bone Health: The Immune Boost

Vitamin D plays more than one role which is not limited to bone health alone. Your immune system relies on vitamin D to shield you against bacteria and viruses. Ensuring sufficient levels of this crucial vitamin can be a game-changer in fortifying your body’s natural defences.

Energy and Vitality: The Vitamin D Factor

Ever find yourself feeling fatigued or low on energy? Vitamin D deficiency might be the culprit. A deficiency in this vital nutrient can leave you feeling drained, impacting your overall vitality. According to a study by Nowak et al. (2016), individuals with vitamin D deficiency experienced significant improvements in fatigue after receiving vitamin D treatment.

Incorporating Vitamin D and Calcium into Your Lifestyle

1. Sunshine and Supplements: Sun exposure is a natural source of vitamin D. However, depending on factors like location and lifestyle, supplementation may be necessary. Consult with a healthcare professional to determine the right dosage for you.
2. Nutritional Foods: Incorporate calcium-rich foods into your diet, such as dairy products, leafy greens, and fortified foods. Additionally, vitamin D can be found in fatty fish, egg yolks, and fortified dairy products.
3. Get Moving: Physical exercise is a cornerstone of bone health. Engage in weight-bearing exercises, such as walking, jogging, or strength training, to support bone density and overall fitness.

Conclusion

Investing in the health of your bones is an investment in your overall well-being. By maintaining optimal levels of vitamin D and calcium and embracing regular physical activity, you are not only fortifying your skeletal structure but also enhancing your immune system and boosting your energy levels. Your bones are the foundation of your body—nourish them, and they will support you throughout a vibrant and healthy life.

References:

Nowak, Albina, Lukas Boesch, Erik Andres, Edouard Battegay, Thorsten Hornemann, Christoph Schmid, Heike A. Bischoff-Ferrari, Paolo M. Suter, and Pierre Alexandre Krayenbuehl. 2016. ‘Effect of Vitamin D3 on Self-Perceived Fatigue A Double-Blind Randomized Placebo-Controlled Trial’. Medicine (United States) 95 (52). https://doi.org/10.1097/MD.0000000000005353.

The post How important is Vitamin D? first appeared on Happy & Healthy.

Immerse yourself in tranquillity with our Soothing Lavender Water recipe – a truly refreshing beverage that requires just 5 minutes for preparation and a 24-hour infusion period, resulting in approximately 4 glasses of pure relaxation.

To begin, gather a fresh lavender stem adorned with delicate flowers and a 1L glass water bottle. Initiate the process by rinsing the lavender under cold water, delicately placing it in the bottle, and allowing it to infuse in the fridge. Enjoy this floral essence the following day, an ideal prelude to bedtime or a serene unwinding session.

For a delightful alternative, create lavender infusion using dried lavender. Employ dried lavender flowers in a convenient tea bag, add hot water, and patiently wait for 3-4 minutes.

Considering the nutritional aspect, this calming infusion boasts zero calories, carbohydrates, fat, or protein. You may customize your experience by selecting the water type, a factor that significantly influences mineral content.

Hydrate your senses effortlessly with this aromatic lavender water and wholeheartedly embrace the tranquil moments it provides.

Soothing Lavender Water Recipe

Preparation Time: 5 minutes | Infusion Period: 24 hours | Serving: Approximately 4 glasses

Ingredients:

• One fresh lavender stem with flowers.
• Top up (Fill) with drinking water.[1]

Equipment:

• Preferable to use a 1L glass water bottle.

Preparation:

• Begin by rinsing the fresh lavender under cold running water to eliminate dust or dirt.
• Place the cleaned lavender into a 1L glass water bottle.
• Top up with water, seal the bottle, and allow it to infuse for 24 hours in the fridge.
• Your delightful lavender water is ready to be savoured the next day.

Recommendation:

• Enjoy it before bedtime or as a relaxing beverage.

Alternative:

• Create lavender infusion with dried lavender which is safe for food or beverage consumption.
  • Use about 1/2 tsp of dried lavender flowers in a tea bag.
  • In your favourite teacup/mug. Add around 250ml hot water and the dried lavender and wait for approximately 3-4 minutes.

[1] I used tap water because it was safe to drink.

Nutrition:

Portion size: 250ml | Calories: 0 kcal | Total Carbohydrates: 0g | Total Fat: 0g | Protein: 0g

• Depending on the type of water you use there may be certain types and amounts of minerals.

The post Soothing Lavender Water first appeared on Happy & Healthy.