Chili Chestnut, Sweet Apricot, & Whipped Feta Toasts

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This is a delightful breakfast or light lunch option, full of gut-healthy ingredients and a fair list of healthy polyphenols too.

You will need

  • ½ baguette, sliced into ½” slices; if making your own, feel free to use our Delicious Quinoa Avocado Bread recipe. If buying shop-bought, a sourdough baguette will likely be the healthiest option, and tasty too.
  • 4 oz feta cheese; if you are vegan, a plant-based version will work in culinary terms, but will have a different (less gut-healthy) nutritional profile, as plant-based cheeses generally use a lot of coconut oil and potato starch, and are not actually fermented.
  • 1 tbsp yogurt; your preference what kind; live-cultured with minimal additives is of course best—and this time, plant-based is also just as good, healthwise, since they are fermented and contain more or less the same beneficial bacteria, and have a good macro profile too.
  • 4 oz precooked chestnuts, finely chopped
  • 6 dried apricots, finely chopped
  • ¼ bulb garlic, grated
  • 2 tsp harissa paste
  • 1 tsp black pepper, coarse ground
  • ¼ tsp MSG or ½ tsp low-sodium salt
  • Extra virgin olive oil, for frying
  • Optional garnish: finely chopped chives

Method

(we suggest you read everything at least once before doing anything)

1) Combine the feta and yogurt in a small, high-speed blender and process into a smooth purée. If it isn’t working, add 1 tbsp kettle-hot water and try again.

2) Heat the oil in a skillet over a medium heat; add the garlic and when it starts to turn golden, add the chestnuts and harissa, as well as the black pepper and MSG/salt. Stir for about 2 minutes, and then stir in the apricots and take it off the heat.

3) Toast the baguette slices under the grill. If you’re feeling bold about the multitasking, you can start this while still doing the previous step, for optimal timing. If not, simply doing it in the order presented is fine.

4) Assemble: spread the whipped feta over the toast; add the apricot-chestnut mixture, followed by the finely chopped chives if using, and serve immediately:

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

Take care!

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  • PCOS Repair Protocol – by Tamika Woods

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    PCOS (Polycystic Ovary Syndrome) affects about 1 in 5 women, and the general position of the medical establishment is “Oh dear, how sad; never mind”.

    …which leaves a lot of people suffering with symptoms with little to no help.

    This book looks to address that, and while it doesn’t claim to cure PCOS, it offers a system for managing (including: reducing) the symptoms. The author, a clinical nutritionist by academic background, tackles this in large part via being mindful about what one eats, in the context of the gut and endocrine system specifically.

    It’s not just “have a gut healthy diet and eat foods with these nutrients”, though (although yes: also that). Rather, the author walks us through in-depth quizzes and lab testing advice, to advise the reader on how to understand the root cause of your PCOS symptoms, and then address each of those with an individualized management plan.

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    Bottom line: if you or someone you care about (do you know 5 women?) has PCOS, the information in here could make a difference.

    Click here to check out PCOS Repair Protocol, and suffer less!

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  • The Age of Scientific Wellness – by Dr. Leroy Hood & Dr. Nathan Price

    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 don’t usually do an author bio beyond mentioning their professional background, but in this case it’s worth mentioning that the first-listed author, Dr. Leroy Hood, is the one who invented the automated gene sequencing technology that made the Human Genome Project possible. In terms of awards, he’s won everything short of a Nobel Prize, and that’s probably less a snub and more a matter of how there isn’t a Nobel Prize for Engineering—his field is molecular biotechnology, but what he solved was an engineering problem.

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  • What’s in the supplements that claim to help you cut down on bathroom breaks? And do they work?

    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.

    With one in four Australian adults experiencing problems with incontinence, some people look to supplements for relief.

    With ingredients such as pumpkin seed oil and soybean extract, a range of products promise relief from frequent bathroom trips.

    But do they really work? Let’s sift through the claims and see what the science says about their efficacy.

    Christian Moro/Shutterstock

    What is incontinence?

    Incontinence is the involuntary loss of bladder or bowel control, leading to the unintentional leakage of urine or faeces. It can range from occasional minor leaks to a complete inability to control urination and defecation.

    This condition can significantly impact daily activities and quality of life, and affects women more often than it affects men.

    Some people don’t experience bladder leakage but can sometimes feel an urgent need to go to the bathroom. This is known as overactive bladder syndrome, and occurs when the muscles around the bladder tighten on their own, which greatly reduces its capacity. The result is the person feels the need to go to the bathroom much more frequently.

    There are many potential causes of incontinence and overactive bladders, including menopause, pregnancy and child birth, urinary tract infections, pelvic floor disorders, and an enlarged prostate. Conditions such as diabetes, neurological disorders and certain medications (such as diuretics, sleeping pills, antidepressants and blood-pressure drugs) can also contribute.

    While pelvic muscle rehabilitation and behavioural techniques for bladder retraining can be helpful, some people are interested in pharmaceutical solutions.

    What’s in these products?

    A number of supplements are available in Australia that include ingredients used in traditional medicine for urinary incontinence and overactive bladders. The three most common ingredients are:

    • Cucurbita pepo (pumpkin seed extract)
    • glycine max (soybean extract)
    • an extract from the bark of the Crateva magna or nurvala (Varuna) tree.
    The supplements have common ingredients. Author

    How are they supposed to work?

    Pumpkin seeds are rich in plant sterols that are thought to reduce the testosterone-related enlargement of the prostate, as well as having broader anti-inflammatory effects. The seed extracts can also contain oleic acid, which may help increase bladder capacity by relaxing the muscles around the organ.

    Soybean extracts are rich in isoflavones, especially daidzen and genistein. Like olieic acid, these are thought to act on the muscles around the bladder. Because isoflavones are similar in structure to the female hormone oestrogen, soy extracts may be most beneficial for postmenopausal women who have overactive bladders.

    Crateva extract is rich in lupeol- and sterol-based chemicals which have strong anti-inflammatory effects. This has benefits not just for enlarged prostates but possibly also for reducing urinary tract infections.

    Do they actually work?

    It’s important to note that the government has only approved these types of supplements as “listed medicines”. This means the ingredients have only been assessed for safety. The companies behind the products have not had to provide evidence they actually work.

    A 2014 clinical trial examined a combined pumpkin seed and soybean extract called cucurflavone on people with overactive bladders. The 120 participants received either a placebo or a daily 1,000mg dose of the herbal mixture over a period of 12 weeks.

    By the end of study, those in the cucurflavone group went to the bathroom around three fewer times per day, compared with people in the control group, who only went to the bathroom on average one fewer time each day.

    In a different trial, researchers examined a combination of Crateva bark extract with herbal extracts of horsetail and Japanese evergreen spicebush, called Urox.

    For the 150 participants, the Urox formulation helped participants go to the bathroom less frequently when compared with placebo treatment.

    After eight weeks of treatment, participants in the placebo group were going to the bathroom to urinate 11 times per day. Those in the Urox group were only going around to 7.5 times per day. And those who took Urox also needed to go to the bathroom one fewer time during the night.

    Finally, another study also examined a Creteva, horsetail and Japanese spicebush combination, but this time in children. They were given either a 420mg dose of the supplement or a placebo, and then monitored for how many times they wet the bed.

    After two months of taking the supplement, slightly more than 40% of the 24 kids in the supplement group wet the bed less often.

    While these results may look promising, there are considerable limitations to the studies which means the data may not be reliable. For example, the trials didn’t include enough participants to have reliable data. To conclusively provide efficacy, final-stage clinical trials require data for between 300 and 3,000 patients.

    From the studies, it is also not clear whether some participants were also taking other medicines as well as the supplement. This is important, as medications can interfere with how the supplements work, potentially making them less or more effective.

    What if you want to take them?

    If you have incontinence or an overactive bladder, you should always discuss this with your doctor, as it may due to a serious or treatable underlying condition.

    Otherwise, your GP may give you strategies or exercises to improve your bladder control, prescribe medications or devices, or refer you to a specialist.

    If you do decide to take a supplement, discuss this with your doctor and local pharmacist so they can check that any product you choose will not interfere with any other medications you may be taking.

    Nial Wheate, Professor of Pharmaceutical Chemistry, Macquarie University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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    We’ve previously reviewed Dr. Greger’s “How Not To Die”, which is excellent and/but very science-dense.

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    Don’t Forget…

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  • Avocado vs Jackfruit – Which is Healthier?

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    Jackfruit vs Durian – Which is Healthier? ← including some fun durian facts (such as how to pick a good one, and what happens if you eat durian and drink alcohol)

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