In last week’s blog we looked at the science behind metabolism.
This week we’ll look at how we can boost our metabolism in our daily diet.
Metabolism Boosting Ideas for our Daily Diet
The following are some ideas of how you can incorporate the sirtuin activating foods and niacin rich foods into your daily diet:
• Use olive oil in salad dressings.
• Have a jar of olives handy to snack on and add olives to salads or cooked dishes. Tapenade makes a good topping for oat cakes or rye bread.
• Swap regular tea and coffee for green tea. Add a squeeze of lemon for extra benefits.
• Miso can be used instead of stock cubes to flavour soups, stews and casseroles. Milder light coloured miso can be used as a spread. Miso soup makes a good snack or light meal if served with salad or bread.
• Add tofu or tempeh to stir fries. Blend silken tofu into soups, dips and creamy desserts.
• Add berries and blackcurrants to muesli, smoothies and juices. Natural yoghurt with fresh berries makes a healthy snack or dessert.
• Eat your greens. Kale, cabbage and broccoli are excellent accompaniments to any meal and can also be added to stir fries, curries, stews and casseroles.
• Spice up your life with turmeric and other spices. Don’t limit your use of spices to curries, add them to grains and vegetables as well.
• Add cacao powder to smoothies and desserts. Sprinkle cacao nibs onto salads or add to trail mixes.
• Apples are the perfect portable snack.
• Buckwheat pasta can be used as a tasty gluten free alternative to wheat pasta and buckwheat flour can be used in baked goods or to thicken sauces. Buckwheat also works well in salads mixed with roasted vegetables and toasted nuts.
• Niacin is found in mackerel, wild salmon, sardines, mushrooms, chicken, turkey and duck so choose healthy sources of proteins with your meals.
• Niacin is also rich in mushrooms, peanuts, seeds, avocados which can be used as snacks or added to cooked meals and salads.
The following are recipes which are good for our metabolism.
SWEET POTATO AND SALMON PATTIES
225g wild salmon, cooked or tinned
225g sweet potato cooked and mashed
Herb salt and pepper to taste
Rice flour or buckwheat flour
- Preheat the oven to 160C.
- Mix together the sweet potato, salmon, herb salt and pepper. Take a small handful of the mixture and roll into a ball shape. Flatten into a burger shape then dip each side in the flour. Place on a lined baking tray. Repeat until you have used up the mixture.
Bake for 20 minutes turning once. Serve with a large green salad.
300g split mung beans (moong dahl) – preferably soaked for a few hours
600ml of water
2 tbsp/30g olive oil, coconut oil, butter or ghee
1 red onion, finely chopped
1-2 tsp coriander seeds
1-2 tsp cumin seeds
2-4 tsp fresh ginger, chopped
1-2 tsp turmeric
¼ tsp of cayenne pepper – more if you want it spicy
Salt & black pepper to taste
- Drain and rinse the split mung beans. Put them in a pan and cover with the water. Bring to the boil and skim off any foam that arises. Turn down the heat, cover and simmer.
- Meanwhile, heat the oil in a pan and sauté the onion until soft.
- Dry fry the coriander and cumin seeds in a heavy bottomed pan until they start to pop. Grind them in a pestle and mortar.
- Add the ground spices to the onions along with the ginger, turmeric and cayenne pepper. Cook for a few minutes.
If you are interested in finding out more about your metabolism you can contact me via my website www.delina.com or by calling 0402309997.
You can also contact Jupiter Health directly for a metabolic test. We then look at your results and come up with a personalised plan to assist you in reaching your goals.
If you would like more information such as recipes, tips, giveaways, etc.
Please subscribe to my Nutritional Medicine Newsletter