Healthy Tiramisu

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Tiramisu (literally “pick-me-up”, “tira-mi-su”) is a delightful dish that, in its traditional form, is also a trainwreck for the health, being loaded with inflammatory cream and sugar, not to mention the cholesterol content. Here we recreate the dish in healthy fashion, being loaded with protein, fiber, and healthy fats, not to mention that the optional sweetener is an essential amino acid. The coffee and cocoa, of course, are full of antioxidants too. All in all, what’s not celebrate?

You will need

  • 2 cups silken tofu (no need to press it) (do not substitute with any other kind of tofu or it will not work)
  • 1 cup oat cream (you can buy this ready-made, or make it yourself by blending oats in water until you get the desired consistency) (you can also just use dairy cream, but that will be less healthy)
  • 1 cup almond flour (also simply called “ground almonds”)
  • 1 cup espresso ristretto, or otherwise the strongest black coffee you have facility to make
  • ¼ cup unsweetened cocoa powder, plus more for dusting
  • 1 pack savoiardi biscuits, also called “ladyfinger” biscuits (this was the only part we couldn’t make healthy—if you figure out a way to make it healthy, let us know!) (if vegan, obviously use a vegan substitute biscuit; this writer uses Lotus/Biscoff biscuits, which work well)
  • 1 tsp vanilla essence
  • ½ tsp almond essence
  • Optional: glycine, per taste
  • Garnish: roasted coffee beans

Method

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

1) Add glycine to the coffee first if you want the overall dish to be sweeter. Glycine has approximately the same sweetness as sugar, and can be used as a 1:1 substitution. Use that information as you see fit.

2) Blend the tofu and the cream together in a high-speed blender until smooth. It should have a consistency like cake-batter; if it is too liquidy, add small amounts of almond flour until it is thicker. If it’s too thick, add oat cream until it isn’t. If you want it to be sweeter than it is, add glycine to taste. When happy with its taste and consistency, divide it evenly into two bowls.

3) Add the vanilla essence and almond essence to one bowl, and the cocoa powder to the other, mixing well (in a food processor, or just by using a whisk)

4) Coat the base of a glass dish (such as a Pyrex oven dish, but any dish is fine, and any glass dish will allow for viewing the pretty layers we’ll be making) with a very thin layer of almond flour (if you want sweetness there, you can mix some glycine in with the almond flour first).

4) One by one, soak the biscuits briefly in the coffee, and use them to line to base of the dish.

5) Add a thin layer of chocolate cream, ensuring the surface is as flat as possible. Dust it with cocoa powder, to increase the surface tension.

6) Add a thin layer of vanilla-and-almond cream, ensuring the surface is as flat as possible. Dust it with cocoa powder, to increase the surface tension.

7) Stop and assess: do you have enough ingredients left to repeat these layers? It will depend on the size and shape dish you used. If you do, repeat them, finishing with a vanilla-and-almond cream layer.

8) Dust the final layer with cocoa powder if you haven’t already, and add the coffee bean garnish, if using.

9) Refrigerate for at least 8 hours, and if you have time to prepare it the day before you will eat it, that is best of all.

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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    Our Verdict

    When comparing Muir Glen Organic Ketchup to First Field Original Ketchup, we picked the First Field.

    Why?

    This one was a little unfair to you, as you can’t turn them around to read the ingredients here. But the point we want to share the most today is: you have to turn them around and read the ingredients! You absolutely cannot rely on appearances!

    While the Muir Glen Organic may have a very “greenwashed” aesthetic going on and the word “organic” is more eye-catching than any other word on the label, it contains 4x as much sugar and 4x as much sodium.

    Side-by-side, they have, per tablespoon:

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    Well, we have one more surprise for you: the First Field ketchup is organic too, non-GMO, and contains no added concentrates either.

    This isn’t an ad for First Field (by all means enjoy their products or don’t; we’re not invested), but it is a heartfelt plea to always check the backs of products and read the labels, because fronts of products can’t be relied upon at all.

    I’m sure we all get caught out sometimes, but the less often, the better!

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  • The Herbal Supplement That Rivals Prozac

    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.

    Flower Power: St. John’s Wort’s Drug-Level Effectiveness

    St. John’s wort is a small yellow flower, extract of which can be bought inexpensively off-the-shelf in pretty much any pharmacy in most places.

    It’s sold and used as a herbal mood-brightener.

    Does it work?

    Yes! It’s actually very effective. This is really uncontroversial, so we’ll keep it brief.

    The main findings of studies are that St. John’s wort not only gives significant benefits over placebo, but also works about as well as prescription anti-depressants:

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    First and foremost, it’s an SSRI—a selective serotonin reuptake inhibitor. Basically, it doesn’t add serotonin, but it makes whatever serotonin you have, last longer. Same as most prescription antidepressants. It also affects adenosine and GABA pathways, which in lay terms, means it promotes feelings of relaxation, in a similar way to many prescription antianxiety medications.

    Mechanism of action of St John’s wort in depression: what is known?

    Any problems we should know about?

    Yes, definitely. To quote directly from the National Center for Complementary and Integrative Health:

    St. John’s wort can weaken the effects of many medicines, including crucially important medicines such as:

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    • Birth control pills
    • Cyclosporine, which prevents the body from rejecting transplanted organs
    • Some heart medications, including digoxin and ivabradine
    • Some HIV drugs, including indinavir and nevirapine
    • Some cancer medications, including irinotecan and imatinib
    • Warfarin, an anticoagulant (blood thinner)
    • Certain statins, including simvastatin

    Click here for a more comprehensive list of interactions, contraindications, and potential side effects

    I’ve read all that, and want to try it!

    As ever, we don’t sell it (or anything else), but here’s an example product on Amazon.

    Please be safe and do check with your doctor and/or pharmacist, though!

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  • Zero Sugar / One Month – by Becky Gillaspy

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    We’ve reviewed books about the evils of sugar before, so what makes this one different?

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    Click here to check out Zero Sugar / One Month, and reap the health benefits!

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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!

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    So, no question/request too big or small

    ❝Would be interested in your views about “reading yourself to sleep”. I find that current affairs magazines and even modern novels do exactly the opposite. But Dickens – ones like David Copperfield and Great Expectations – I find wonderfully effective. It’s like entering a parallel universe where none of your own concerns matter. Any thoughts on the science that may explain this?!❞

    Anecdotally: this writer is (like most writers) a prolific reader, and finds reading some fiction last thing at night is a good way to create a buffer between the affairs of the day and the dreams of night—but I could never fall asleep that way, unless I were truly sleep-deprived. The only danger is if I “one more chapter” my way deep into the night! For what it’s worth, bedtime reading for me means a Kindle self-backlit with low, soft lighting.

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    2. the other is about reading from electronic devices with or without blue light filters.

    Here’s a study that didn’t ask the medium of the book, and concluded that reading a book in bed before going to sleep improved sleep quality, compared to not reading a book in bed:

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    We’re aware this goes against general “sleep hygiene” advice in two different ways:

    • General advice is to avoid electronic devices before bedtime
    • General advice is to not do activities besides sleep (and sex) in bed

    …but, we’re committed to reporting the science as we find it!

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  • ‘Free birthing’ and planned home births might sound similar but the risks are very different

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    The death of premature twins in Byron Bay in an apparent “wild birth”, or free birth, last week has prompted fresh concerns about giving birth without a midwife or medical assistance.

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    Planned home births also became more popular during the pandemic, as women preferred to stay away from hospitals and wanted their support people with them.

    But while free births and home births might sound similar, they are a very different practice, with free births much riskier. So what’s the difference, and why might people opt for a free birth?

    What are home births?

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    The research shows that for women with low risk pregnancies, planned home births attended by competent midwives (with links to a responsive mainstream maternity system) are safe.

    Home births result in less intervention than hospital births and women perceive their experience more positively.

    What are free births?

    A free birth is when a woman chooses to have a baby, usually at home, without a registered health professional such as a midwife or doctor in attendance.

    Different terms such as unassisted birth or wild pregnancy or birth are also used to refer to free birth.

    The parents may hire an unregulated birth worker or doula to be a support at the birth but they do not have the training or medical equipment needed to manage emergencies.

    Women may have limited or no health care antenatally, meaning risk factors such as twins and breech presentations (the baby coming bottom first) are not detected beforehand and given the right kind of specialist care.

    Why do some people choose to free birth?

    We have been studying the reasons women and their partners choose to free birth for more than a decade. We found a previous traumatic birth and/or feeling coerced into choices that are not what the woman wants were the main drivers for avoiding mainstream maternity care.

    Australia’s childbirth intervention rates – for induction or augmentation of labour, episiotomy (cutting the tissue between the vaginal opening and the anus) and caesarean section – are comparatively high.

    One in ten women report disrespectful or abusive care in childbirth and some decide to make different choices for future births.

    Lack of options for a natural birth and birth choices such as home birth or birth centre birth also played a major role in women’s decision to free birth.

    Publicly funded home birth programs have very strict criteria around who can be accepted into the program, excluding many women.

    In other countries such as the United Kingdom, Netherlands and New Zealand, publicly funded home births are easier to access.

    Newborn baby holds their parent's finger
    It can be difficult to access home birth services in Australia.
    Ink Drop/Shutterstock

    Only around 200 midwives provide private midwifery services for home births nationally. Private midwives are yet to obtain insurance for home births, which means they are risking their livelihoods if something goes wrong and they are sued.

    The cost of a home birth with a private midwife is not covered by Medicare and only some health funds rebate some of the cost. This means women can be out of pocket A$6-8,000.

    Access to home birth is an even greater issue in rural and remote Australia.

    How to make mainstream care more inclusive

    Many women feel constrained by their birth choices in Australia. After years of research and listening to thousands of women, it’s clear more can be done to reduce the desire to free birth.

    As my co-authors and I outline in our book, Birthing Outside the System: The Canary in the Coal Mine, this can be achieved by:

    • making respectful care a reality so women aren’t traumatised and alienated by maternity care and want to engage with it
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    • supporting women’s access to their chosen place of birth and model of care and not limiting choice with high out-of-pocket expenses
    • providing more flexible, acceptable options for women experiencing risk factors during pregnancy and/or birth, such as having a previous caesarean birth, having twins or having a baby in breech position. Women experiencing these complications experience pressure to have a caesarean section
    • getting the framework right with policies, guidelines, education, research, regulation and professional leadership.

    Ensuring women’s rights and choices are informed and respected means they’re less likely to feel they’re left with no other option.The Conversation

    Hannah Dahlen, Professor of Midwifery, Associate Dean Research and HDR, Midwifery Discipline Leader, Western Sydney University

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

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  • The Mind-Gut Connection – by Dr. Emeran Mayer

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    We’ve reviewed books about the mind-gut connection before, so what makes this one stand out?

    Firstly, it’s a lot more comprehensive than the usual “please, we’re begging you, eat some fiber”.

    And yes, of course that’s part of it. Prebiotics, probiotics, reduce fried and processed foods, reduce sugar/alcohol, reduce meat, and again, eat some greenery.

    But where this book really comes into its own is looking more thoroughly at the gut microbiota and their function. Dr. Mayer goes well beyond “there are good and bad bacteria” and looks at the relationship each of them have with the body’s many hormones, and especially neurotransmitters like serotonin and dopamine.

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