Healthy Homemade Flatbreads
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Our recipes sometimes call for the use of flatbreads, or suggest serving with flatbreads. But we want you to be able to have healthy homemade ones! So here’s a very quick and easy recipe. You’ll probably need to order some of the ingredients in, but it’s worth it, and then if you keep a stock of the ingredients, you can whip these up in minutes anytime you want them.
You will need
- 1 cup garbanzo bean flour, plus more for dusting
- 1 cup quinoa flour
- 2 tbsp ground/milled flaxseed
- 1 tbsp baking powder
- 1 tbsp extra virgin olive oil, plus more for the pan
- ½ tsp MSG, or 1 tsp low-sodium salt, with MSG being the healthier and preferable option
- ½ tsp onion powder
- ½ tsp garlic powder
- ½ tsp dried cumin
- ½ tsp dried thyme
Method
(we suggest you read everything at least once before doing anything)
1) Mix the flaxseed with ⅓ cup of water and set aside for at least 5 minutes.
2) Combine the rest of the ingredients in a big bowl, plus the flax mixtures we just made, and an extra ½ cup of water. Knead this into a dough, adding a touch more water if it becomes necessary, but be sparing with it.
3) Divide the dough into 6 equal portions, shaping each into a ball. Dust a clean surface with the extra garbanzo bean flour, and roll each dough ball into in a thin 6″ circle.
4) Heat a skillet and add some olive oil for frying; when hot enough, place a dough disk in the pan and cook for a few minutes on each side until golden brown. Repeat with the other 5.
5) Serve! If you’re looking for a perfect accompaniment to these, try our Hero Homemade Hummus
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
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Here’s Looking At Ya!
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This Main Feature Should Take You Two Minutes (and 18 Seconds) To Read*
*Or at least, that’s what we’re told by our powerful software that checks things for readability!
Curious what that looks like? Try Out Hemingway App Online Here!
There’s a problem nobody wants to talk about when it comes to speed-reading
If you’re not very conscientious in your method, information does get lost. Especially, anything over 500 words per minute is almost certainly skimming and not true speed-reading.
One of the reasons information gets lost is because of a weird and wonderful feature of our eyes and brain: saccades.
Basically, our eyes can either collect visual information or they can move; they can’t do both at once. And as you may know, our eyes are almost always moving. So why aren’t we blind most of the time?
We actually are.
Did you know: your eyes take two upside-down 2D images and your brain presents you one 3D image the right way around instead? You probably did know that. So: it’s a bit like that.
Your brain takes a series of snapshots from whenever your eyes weren’t moving, and mentally fills in the blanks for you, just like a studio animation. We have a “frame rate” of about 60 frames per second, by the way—that’s why many computer monitors use that frequency. Lower frequencies can result in a noticeable flicker, and higher frequencies are wasted on us mere mortals!
Our eyes do some super-speedy movements called saccades (up to 500º per second! Happily no, our eyes don’t rotate 500º, but that’s the “per second” rate) and our brain fills in the gaps with its best guesses. The more you push it, the more it’ll guess wrong.
We’re not making this up, by the way! See for yourself:
Eye Movements In Reading And Information Processing: 20 Years Of Research
Fortunately, it is possible to use your eyes in a way that reduces the brain’s need to guess. That also means it has more processing power left over to guess correctly when it does need to.
Yes, There’s An App For That
Actually there are a few! But we’re going to recommend Spreeder as a top-tier option, with very rapid improvement right from day one.
It works by presenting the text with a single unmoving focal point. This is the opposite of traditional speed-reading methods that involve a rapidly moving pacer (such as your finger on the page, or a dot on the screen).
This unmoving focal point (while the words move instead) greatly reduces the number of saccades needed, and so a lot less information is lost to optical illusions and guesswork.
Try Spreeder (any platform) Here Now!
If you find that easy to use and would like something with a few more features, you might like another app that works on the same principle: Spritz.
It can take a bit more getting-used-to, but allows for greater integrations with all your favourite content in the long-run:
Check Out Spritz: Android App / iOS App / Free Chrome Extension
Lastly, if you don’t want any of those fancy apps and would just like to read more quickly and easily with less eye-strain, Beeline has you covered.
For free, unless you want to unlock some premium features!
How Beeline works is by adding a color gradient to text on websites and in documents. This makes it a lot easier for the eye to track without going off-piste, skipping a line, or re-reading the same bit again, etc.
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Delay Ageing – by Dr. Colin Rose
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Note: the title is spelled that way because it is British English. We generally write in US English here at 10almonds, but we’ll first quote directly from Dr. Rose as written:
❝I have written Delay Ageing because there is some very important recent University research on ageing and age related illness that deserves to be made accessible to a general audience.❞
What is this research? Well, there’s quite a lot over its 300-odd pages (exact number depends on the edition and whether we count end matter), and most of it is tweaks and refinements on things with which you’ll probably be at least brushingly familiar if you’re a regular 10almonds reader.
Dr. Rose addresses the nine hallmarks of aging, of which there are ten, ranging from such things as “telomeres get shorter” and “DNA accumulates damage”, to “stem cells become exhausted” and “cells fail to communicate properly”, and asks the question “what if we were to target all these things simultaneously?”.
Rather than going for drugs on drugs on drugs (half of them to deal with undesired side effects of the previous ones), Dr. Cole leaves no stone unturned to find lifestyle interventions that will improve each of these, even if just a little. Because, all those “little” improvements add up and even compound, and on the flipside, mean that factors of aging aren’t adding up and compounding so much or so quickly anymore.
The rather broad umbrella of “lifestyle interventions” obviously includes food under its auspices, and with it, nutraceuticals. So to give one example, if you’re taking a fisetin supplement (a natural senolytic agent), you’ll find science vindicating that here. And much more.
The style is… Less pop-science and more “textbook written for laypersons”, and you may be thinking “isn’t that the same?” and the difference is that the textbook has a lot less polish and finesse, but often more precise information.
Bottom line: if you’d like to combat aging on 10 different fronts with easily implementable lifestyle interventions, and know exactly what is doing what and how, then this is the book for you.
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HBD: The Human Being Diet – by Petronella Ravenshear
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We don’t often review diet books, so why did this one catch our attention? The answer lies in its comprehensive nature without being excessively long and complex.
Ravenshear (a nutritionist) brings a focus on metabolic balance, and what will and won’t work for keeping it healthy.
The first part of the book is mostly informational; covering such things as blood sugar balance, gut health, hormones, and circadian rhythm considerations, amongst others.
The second, larger part of the book is mostly instructional; do this and that, don’t do the other, guidelines on quantities and timings, and what things may be different for some people, and what to do about those.
The style is conversational and light, but well-grounded in good science.
Bottom line: if you’d like a “one-stop shop” for giving your diet an overhaul, this book is a fine choice.
Click here to check out the Human Being Diet, and enjoy the best of health!
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How to Vary Breakfast for Digestion?
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝Would appreciate your thoughts on how best to promote good digestion. For years, my breakfast has consisted of flaxseeds, sunflower seeds, and almonds – all well ground up – eaten with a generous amount of kefir. This works a treat as far as my digestion is concerned. But I sometimes wonder whether it would be better for my health if I varied or supplemented this breakfast. How might I do this without jeopardising my good digestion?❞
Sounds like you’re already doing great! Those ingredients are all very nutrient-dense, and grinding them up improves digestion greatly, to the point that you’re getting nutrients your body couldn’t get at otherwise. And the kefir, of course, is a top-tier probiotic.
Also, you’re getting plenty of protein and healthy fats in with your carbs, which results in the smoothest blood sugar curve.
As for variety…
Variety is good in diet, but variety within a theme. Our gut microbiota change according to what we eat, so sudden changes in diet are often met with heavy resistance from our gut.
- For example, people who take up a 100% plant-based diet overnight often spend the next day in the bathroom, and wonder what happened.
- Conversely, a long-time vegan who (whether by accident or design) consumes meat or dairy will likely find themself quickly feeling very unwell, because their gut microbiota have no idea what to do with this.
So, variety yes, but within a theme, and make any changes gradual for the easiest transition.
All in all, the only obvious suggestion for improvement is to consider adding some berries. These can be fresh, dried, or frozen, and will confer many health benefits (most notably a lot of antioxidant activity).
Enjoy!
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Science of Stretch – by Dr. Leada Malek
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This book is part of a “Science of…” series, of which we’ve reviewed some others before (Yoga | HIIT | Pilates), and needless to say, we like them.
You may be wondering: is this just that thing where a brand releases the same content under multiple names to get more sales, and no, it’s not (long-time 10almonds readers will know: if it were, we’d say so!).
While flexibility and mobility are indeed key benefits in yoga and Pilates, they looked into the science of what was going on in yoga asanas and Pilates exercises, stretchy or otherwise, so the stretching element was not nearly so deep as in this book.
In this one, Dr. Malek takes us on a wonderful tour of (relevant) human anatomy and physiology, far deeper than most pop-science books go into when it comes to stretching, so that the reader can really understand every aspect of what’s going on in there.
This is important, because it means busting a lot of myths (instead of busting tendons and ligaments and things), understanding why certain things work and (critically!) why certain things don’t, how certain stretching practices will sabotage our progress, things like that.
It’s also beautifully clearly illustrated! The cover art is a fair representation of the illustrations inside.
Bottom line: if you want to get serious about stretching, this is a top-tier book and you won’t regret it.
Click here to check out Science of Stretching, and learn what you can do and how!
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Buckwheat vs Oats – Which is Healthier?
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Our Verdict
When comparing buckwheat to oats, we picked the oats.
Why?
First of all, for any thinking about the health concerns sometimes associated with wheat: buckwheat is not a kind of wheat, nor is it even in the same family; it’s not a grain, but a flowering plant. Buckwheat is to wheat as a lionfish is to lions.
That said, while these are both excellent foods, one of them is so good it makes the other one look bad in comparison:
In terms of macros, oats have more carbs, but also more protein and more fiber.
When it comes to vitamins, a clear winner emerges: oats have more of vitamins B1, B2, B5, B6, and B9, while buckwheat is higher in vitamin K and choline.
In the category of minerals, things are even more pronounced: oats are higher in calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc. On the other hand, buckwheat is higher in selenium.
All in all: as ever, enjoy both, but if you’re picking one, oats cannot be beaten.
Want to learn more?
You might like to read:
The Best Kind Of Fiber For Overall Health?
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
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