Cashew & Chickpea Balti
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When it comes to curries, the humble balti is perhaps the best when you don’t have all day to let something simmer. Filled with healthful spices, this one also comes complete with lots of fiber as well as healthy proteins and fats, with most of its calories coming from the nuts themselves, and the haricot paste base makes for a deliciously creamy curry without having to add anything unhealthy.
You will need
- 1 cup cashews, soaked in warm water for at least 5 minutes, and drained (if allergic, omit)
- 1 can chickpeas (keep the water)
- 1 can haricot beans (keep the water)
- 1 can crushed tomatoes
- 2 medium (or 3 small) red onions, sliced
- red or green chilis, quantity per your preference re heat, chopped
- ½ bulb garlic, crushed
- ½ oz fresh ginger, peeled and finely chopped
- 1 tbsp tomato paste
- 1 tbsp garam masala
- 1 tbsp ground coriander
- 1 tbsp black pepper, coarse ground
- 2 tsp turmeric
- 1 tsp mustard seeds (if allergic, omit)
- 1 tsp sweet cinnamon
- 1 tsp coriander seeds
- ½ tsp MSG or 1 tsp low-sodium salt
- Avocado oil, for frying (extra virgin olive-oil, or cold-pressed coconut oil, are fine alternatives)
- Garnish: handful fresh cilantro, chopped (or parsley, if you have the “cilantro tastes like soap” gene)
Method
(we suggest you read everything at least once before doing anything)
1) Heat a little oil in a large sauté pan (we’re going to need space to work; a large wok is traditional but a sauté pan is convenient), and add the garlic, ginger, mustard seeds, and coriander seeds, stirring for about 2 minutes, then add the onions and chilis, stirring for another 3 minutes. The onions and chilis won’t be fully cooked yet, but that’s fine, we just needed to get them started.
2) Add the crushed tomatoes, stirring them in, and when they get to temperature, turn the heat down to a simmer.
3) Add the chickpeas to the pan, but separately put the chickpea water into a high-speed blender.
4) Add the haricot beans, including the water they came in, to the high-speed blender, as well as the tomato paste and the remaining spices (including the MSG or salt), and blend on high until smooth. Add the curry paste (that’s what you’ve just made in the blender) to the pan, and stir in well.
5) Add the cashews, stirring in well. Taste, and adjust any spices if necessary for your liking. If the onions still aren’t fully cooked, let them simmer until they are, but it shouldn’t take long.
10almonds tip: if perchance you made it too spicy, you can add a little lime juice and the acidity will counteract the heat. Adding lemon juice, lime juice, or some kind of vinegar (depending on what works with the flavor profile of your recipe) is a good last resort to have up your sleeve for fixing a dish that got too spicy.
6) Add the garnish, and serve—we recommend serving it with our Tasty Versatile Rice, but any carb is fine.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Why You Should Diversify Your Nuts!
- Three Daily Servings of Beans?
- Cashew Nuts vs Coconut – Which is Healthier?
- What Matters Most For Your Heart?
- Our Top 5 Spices: How Much Is Enough For Benefits? ← we hit 5/5 again today!
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7 Signs of Undiagnosed Autism in Adults
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When it comes to adults and autism, there are two kinds of person in the popular view: those who resemble the Rain Man, and those who are making it up. But, it’s not so, as Paul Micallef explains:
The signs
We’ll not keep them a mystery; they are:
- Social interaction difficulties: such a person may struggle with understanding social cues, leading to awkwardness, isolation, or appearing eccentric.
- Need for structure and routine: either highly structured or disorganized, both of which stem from executive function challenges. The former, of course, is a coping mechanism, while the latter is the absence of same.
- Sensory sensitivities: can include sensitivities or insensitivities to light, sound, temperature, smells, tastes, and so forth.
- Spiky skillset: extreme strengths in certain areas, coupled with significant difficulties in others, leading to uneven abilities. May be able to dismantle and rebuild a PC, while not knowing how to arrange an Über.
- Emotional regulation issues: experiences of meltdowns, shutdowns, or withdrawal as coping mechanisms when overwhelmed. Not that this is “or”, not necessarily “and”. The latter goes especially unnoticed as an emotional regulation issue, because for everyone else, it’s something that’s not there to see.
- Unusual associations: making mental connections or associations that seem random or uncommon compared to others. The mind went to 17 places quickly and while everyone else got from idea A to idea B, this person is already at idea Q.
- Being “just different”: a general sense of being the odd one out, standing out in subtle or distinct ways. This is rather a catch-all, but if there’s someone who fits this, there’s a good chance, the other things apply too.
For more on all of these, whether pertaining to yourself or a loved one (or both!), enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
- 16 Overlooked Autistic Traits In Women
- What is AuDHD? 5 important things to know when someone has both autism and ADHD
Take care!
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7 Steps to Get Off Sugar and Carbohydrates – by Susan Neal
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
We will not keep the steps a mystery; abbreviated, they are:
- decide to really do this thing
- get knowledge and support
- clean out that pantry/fridge/etc and put those things behind you
- buy in healthy foods while starving your candida
- plan for an official start date, so that everything is ready
- change the way you eat (prep methods, timings, etc)
- keep on finding small ways to improve, without turning back
Particularly important amongst those are starving the candida (the fungus in your gut that is responsible for a lot of carb cravings, especially sugar and alcohol—which latter can be broken down easily into sugar), and changing the “how” of eating as well as the “what”; those are both things that are often overlooked in a lot of guides, but this one delivers well.
Walking the reader by the hand through things like that is probably the book’s greatest strength.
In the category of subjective criticism, the author does go off-piste a little at the end, to take a moment while she has our attention to talk about other things.
For example, you may not need “Appendix 7: How to Become A Christian and Disciple of Jesus Christ”.
Of course if that calls to you, then by all means, follow your heart, but it certainly isn’t a necessary step of quitting sugar. Nevertheless, the diversion doesn’t detract from the good dietary change advice that she has just spent a book delivering.
Bottom line: there’s no deep science here, but there’s a lot of very good, very practical advice, that’s consistent with good science.
Click here to check out 7 Steps to Get Off Sugar, and watch your health improve!
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Anti-Inflammatory Pineapple Fried Rice
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Fried rice is not most people’s go-to when one thinks of health food, but this one is. It’s packed with plenty of nutrients, many of which are anti-inflammatory, but the real star is the pineapple (with its high bromelain content and thus particularly potent benefits).
You will need
- 2½ cups cooked wholegrain basmati rice (you can use our Tasty Versatile Rice recipe if you don’t already have leftovers to use)
- 1 cup pineapple chunks
- ½ red onion, diced
- 1 red bell pepper, diced
- ½ cup sweetcorn
- ½ peas
- 3 green onions, chopped
- 2 serrano peppers, chopped (omit if you don’t care for heat)
- 2 tbsp coconut oil
- 1 tbsp grated fresh ginger
- 1 tbsp black pepper, coarse ground
Method
(we suggest you read everything at least once before doing anything)
1) Fry the red onion, serrano peppers, and ginger in the coconut oil over a medium heat, stirring frequently, for about 3 minutes.
2) Add the pineapple, bell pepper, sweetcorn, peas, and black pepper, stirring frequently, for about another 3 minutes.
3) Add the rice, stirring gently but thoroughly, until fully reheated and mixed in.
4) Serve, garnishing with the green onions.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Eat To Beat Inflammation
- Ginger Does A Lot More Than You Think
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
- Bromelain vs Inflammation & Much More
Take care!
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‘Naked carbs’ and ‘net carbs’ – what are they and should you count them?
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According to social media, carbs come in various guises: naked carbs, net carbs, complex carbs and more.
You might be wondering what these terms mean or if all carbs are really the same. If you are into “carb counting” or “cutting carbs”, it’s important to make informed decisions about what you eat.
What are carbs?
Carbohydrates, or “carbs” for short, are one of the main sources of energy we need for brain function, muscle movement, digestion and pretty much everything our bodies do.
There are two classifications of carbs, simple and complex. Simple carbs have one or two sugar molecules, while complex carbs are three or more sugar molecules joined together. For example, table sugar is a simple carb, but starch in potatoes is a complex carb.
All carbs need to be broken down into individual molecules by our digestive enzymes to be absorbed. Digestion of complex carbs is a much slower process than simple carbs, leading to a more gradual blood sugar increase.
Fibre is also considered a complex carb, but it has a structure our body is not capable of digesting. This means we don’t absorb it, but it helps with the movement of our stool and prevents constipation. Our good gut bacteria also love fibre as they can digest it and use it for energy – important for a healthy gut.
What about ‘naked carbs’?
“Naked carbs” is a popular term usually used to refer to foods that are mostly simple carbs, without fibre or accompanying protein or fat. White bread, sugary drinks, jams, sweets, white rice, white flour, crackers and fruit juice are examples of these foods. Ultra-processed foods, where the grains are stripped of their outer layers (including fibre and most nutrients) leaving “refined carbs”, also fall into this category.
One of the problems with naked carbs or refined carbs is they digest and absorb quickly, causing an immediate rise in blood sugar. This is followed by a rapid spike in insulin (a hormone that signals cells to remove sugar from blood) and then a drop in blood sugar. This can lead to hunger and cravings – a vicious cycle that only gets worse with eating more of the same foods.
Naked carbs can make blood sugars spike then crash.
Pexels/Alexander GreyWhat about ‘net carbs’?
This is another popular term tossed around in dieting discussions. Net carbs refer to the part of the carb food that we actually absorb.
Again, fibre is not easily digestible. And some carb-rich foods contain sugar alcohols, such as sweeteners (like xylitol and sorbitol) that have limited absorption and little to no effect on blood sugar. Deducting the value of fibre and sugar alcohols from the total carbohydrate content of a food gives what’s considered its net carb value.
For example, canned pear in juice has around 12.3g of “total carbohydrates” per 100g, including 1.7g carb + 1.7g fibre + 1.9g sugar alcohol. So its net carb is 12.3g – 1.7g – 1.9g = 8.7g. This means 8.7g of the 12.3g total carbs impacts blood sugar.
The nutrition labels on packaged foods in Australia and New Zealand usually list fibre separately to carbohydrates, so the net carbs have already been calculated. This is not the case in other countries, where “total carbohydrates” are listed.
Does it matter though?
Whether or not you should care about net or naked carbs depends on your dietary preferences, health goals, food accessibility and overall nutritional needs. Generally speaking, we should try to limit our consumption of simple and refined carbs.
The latest World Health Organization guidelines recommend our carbohydrate intake should ideally come primarily from whole grains, vegetables, fruits and pulses, which are rich in complex carbs and fibre. This can have significant health benefits (to regulate hunger, improve cholesterol or help with weight management) and reduce the risk of conditions such as heart disease, obesity and colon cancer.
In moderation, naked carbs aren’t necessarily bad. But pairing them with fats, protein or fibre can slow down the digestion and absorption of sugar. This can help to stabilise blood sugar levels, prevent spikes and crashes and support personal weight management goals. If you’re managing diabetes or insulin resistance, paying attention to the composition of your meals, and the quality of your carbohydrate sources is essential.
A ketogenic (high fat, low carb) diet typically restricts carb intake to between 20 and 50g each day. But this carb amount refers to net carbs – so it is possible to eat more carbs from high-fibre sources.
Choose complex carbohydrates with lots of fibre.
ShutterstockSome tips to try
Some simple strategies can help you get the most out of your carb intake:
reduce your intake of naked carbs and foods high in sugar and white flour, such as white bread, table sugar, honey, lollies, maple syrup, jam, and fruit juice
opt for protein- and fibre-rich carbs. These include oats, sweet potatoes, nuts, avocados, beans, whole grains and broccoli
if you are eating naked carbs, dress them up with some protein, fat and fibre. For example, top white bread with a nut butter rather than jam
if you are trying to reduce the carb content in your diet, be wary of any symptoms of low blood glucose, including headaches, nausea, and dizziness
- working with a health-care professional such as an accredited practising dietitian or your GP can help develop an individualised diet plan that meets your specific needs and goals.
Correction: this article has been updated to indicate how carbohydrates are listed on food nutrition labels in Australia and New Zealand.
Saman Khalesi, Senior Lecturer and Discipline Lead in Nutrition, School of Health, Medical and Applied Sciences, CQUniversity Australia; Anna Balzer, Lecturer, Medical Science School of Health, Medical and Applied Sciences, CQUniversity Australia; Charlotte Gupta, Postdoctoral research fellow, CQUniversity Australia; Chris Irwin, Senior Lecturer in Nutrition and Dietetics, School of Health Sciences & Social Work, Griffith University, and Grace Vincent, Senior Lecturer, Appleton Institute, CQUniversity Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Hazelnuts vs Pistachios – Which is Healthier?
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Our Verdict
When comparing hazelnuts to pistachios, we picked the hazelnuts.
Why?
An argument could be made for either, depending on what we prioritize! So there was really no wrong answer here today, but it is good to know what each nut’s strengths are:
In terms of macros, pistachios have more fiber, carbs, protein, and (mostly healthy) fat. That does make them the “more food per food” option, but it’s worth noting that while hazelnuts have more fiber, they also have a higher margin of difference when it comes to their greater carb count, and resultantly, hazelnuts do have the lower glycemic index. That said, they’re still both low-GI foods, so we’ll call this section a win for pistachios overall.
When it comes to vitamins, hazelnuts have more of vitamins B3, B5, B9, C, E, K, and choline, while pistachios have more of vitamins A, B1, B2, and B6. So, a fair 7:4 win for hazelnuts here.
In the category of minerals, hazelnuts have more calcium, copper, iron, magnesium, manganese, and zinc, while pistachios have more phosphorus, potassium, and selenium. A clear 6:3 win for hazelnuts.
In short, both are good sources of many nutrients, so choose according to what you want to prioritize, or better yet, enjoy both.
Want to learn more?
You might like to read:
Why You Should Diversify Your Nuts
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Why Going Gluten-Free Could Be A Bad Idea
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Is A Gluten-Free Diet Right For You?
This is Rachel Begun, MS, RD. She’s a nutritionist who, since her own diagnosis with Celiac disease, has shifted her career into a position of educating the public (and correcting misconceptions) about gluten sensitivity, wheat allergy, and Celiac disease. In short, the whole “gluten-free” field.
First, a quick recap
We’ve written on this topic ourselves before; here’s what we had to say:
On “Everyone should go gluten-free”
Some people who have gone gluten-free are very evangelical about the lifestyle change, and will advise everyone that it will make them lose weight, have clearer skin, more energy, and sing well, too. Ok, maybe not the last one, but you get the idea—a dietary change gets seen as a cure-all.
And for some people, it can indeed make a huge difference!
Begun urges us to have a dose of level-headedness in our approach, though.
Specifically, she advises:
- Don’t ignore symptoms, and/but…
- Don’t self-diagnose
- Don’t just quit gluten
One problem with self-diagnosis is that we can easily be wrong:
But why is that a problem? Surely there’s not a health risk in skipping the gluten just to be on the safe side? As it turns out, there actually is:
If we self-diagnose incorrectly, Begun points out, we can miss the actual cause of the symptoms, and by cheerfully proclaiming “I’m allergic to gluten” or such, a case of endometriosis, or Hashimoto’s, or something else entirely, might go undiagnosed and thus untreated.
“Oh, I feel terrible today, there must have been some cross-contamination in my food” when in fact, it’s an undiagnosed lupus flare-up, that kind of thing.
Similarly, just quitting gluten “to be on the safe side” can mask a different problem, if wheat consumption (for example) contributed to, but did not cause, some ailment.
In other words: it could reduce your undesired symptoms, but in so doing, leave a more serious problem unknown.
Instead…
If you suspect you might have a gluten sensitivity, a wheat allergy, or even Celiac disease, get yourself tested, and take professional advice on proceeding from there.
How? Your physician should be able to order the tests for you.
You can also check out resources available here:
Celiac Disease Foundation | How do I get tested?
Or for at-home gluten intolerance tests, here are some options weighed against each other:
MNT | 5 gluten intolerance tests and considerations
Want to learn more?
Begun has a blog:
Rachel Begun | More than just recipes
(it is, in fact, just recipes—but they are very simple ones!)
You also might enjoy this interview, in which she talks about gluten sensitivity, celiac disease, and bio-individuality:
Want to watch it, but not right now? Bookmark it for later
Take care!
Don’t Forget…
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