Zucchini & Oatmeal Koftas
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These vegetarian (and with one tweak, vegan) koftas are delicious as a snack, light lunch, or side to a larger meal. Healthwise, they contain the healthiest kind of fiber, as well as omega-3 fatty acids, and beneficial herbs and spices.
You will need
- ¼ cup oatmeal
- 1 large zucchini, grated
- 1 small carrot, grated
- ¼ cup cheese (your preference; vegan is also fine)
- 2 tbsp ground flaxseed
- 2 tbsp nutritional yeast
- ¼ bulb garlic, minced
- 2 tsp black pepper, coarse ground
- ½ tsp MSG or 1 tsp low-sodium salt
- Small handful fresh parsley, chopped
- Extra virgin olive oil, for frying
Method
(we suggest you read everything at least once before doing anything)
1) Soak the flaxseed in 2 oz hot water for at least 5 minutes
2) Combine all of the ingredients except the olive oil (and including the water that the flax has been soaking in) in a big bowl, mixing thoroughly
3) Shape into small balls, patties, or sausage shapes, and fry until the color is golden and the structural integrity is good. If doing patties, you’ll need to gently flip them to cook both sides; otherwise, rolling them to get all sides is fine.
4) Serve! Traditional is with some kind of yogurt dip, but we’re not the boss of you, so enjoy them how you like:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- The Best Kind Of Fiber For Overall Health? ← it’s β-glucan, as found in oats
- What Omega-3 Fatty Acids Really Do For Us ← as in the flax
- The Many Health Benefits Of Garlic
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
- Monosodium Glutamate: Sinless Flavor-Enhancer Or Terrible Health Risk? ← it’s healthier than table salt
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Green Curry Salmon Burgers
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These lean and healthy burgers are as quick and easy to make as they are good for entertaining. The serving-bed has its nutritional secrets too! All in all, an especially heart-healthy and brain-healthy dish.
You will need
- 4 skinless salmon fillets, cubed (Vegetarian/Vegan? Consider this Plant-Based Salmon Recipe or, since they are getting blended, simply substitute 1½ cups cooked chickpeas instead with 1 tbsp tahini)
- 2 cloves garlic, chopped
- 2 tbsp thai green curry paste
- juice of two limes, plus wedges to serve
- 1 cup quinoa
- ½ cup edamame beans, thawed if they were frozen
- large bunch fresh cilantro (or parsley if you have the “soap “cilantro tastes like soap” gene), chopped
- extra virgin olive oil, for frying
- 1 tbsp chia seeds
- 1 tbsp nutritional yeast
- 2 tsp black pepper, coarse ground
Method
(we suggest you read everything at least once before doing anything)
1) Put the salmon, garlic, curry paste, nutritional yeast, and half the lime juice into a food processor, and blend until smooth.
2) Remove, divide into four parts, and shape into burger patty shapes. Put them in the fridge where they can firm up while we do the next bit.
3) Cook the quinoa with the tablespoon of chia seeds added (which means boiling water and then letting it simmer for 10–15 minutes; when the quinoa is tender and unfurled a little, it’s done).
4) Drain the quinoa with a sieve, and stir in the edamame beans, the rest of the lime juice, the cilantro, and the black pepper. Set aside.
5) Using the olive oil, fry the salmon burgers for about 5 minutes on each side.
6) Serve; we recommend putting the burgers atop the rest, and adding a dash of lime at the table.
(it can also be served this way!)
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Farmed Fish vs Wild–Caught
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- What Omega-3 Fatty Acids Really Do For Us
- If You’re Not Taking Chia, You’re Missing Out
- Our Top 5 Spices: How Much Is Enough For Benefits?
Take care!
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How to Think More Effectively – by Alain de Botton
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Our brain is our most powerful organ, and our mind is an astonishing thing. So why do we sometimes go off-piste?
The School of Life‘s Alain de Botton lays out for us a framework of cumulative thinking, directions for effort, and unlikely tools for cognitive improvement.
The book especially highlights the importance of such things as…
- making time for cumulative thinking
- not, however, trying to force it
- working with, rather than in spite of, distractions
- noting and making use of our irrationalities
- taking what we think/do both seriously and lightly, at once
- practising constructive self-doubt
The style is as clear and easy as you may have come to expect from Alain de Botton / The School of Life, and yet, its ideas are still likely to challenge every reader in some (good!) way.
Bottom line: if you would like what you think, say, do to be more meaningful, this book will help you to make the most of your abilities!
Click here to check out How To Think More Effectively, and upgrade your thought processes!
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Eat More, Live Well – by Dr. Megan Rossi
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Often, eating healthily can feel restrictive. Don’t eat this, skip that, eliminate the other. Where is the joy?
Dr. Megan Rossi brings a scientific angle on positive dieting, that is to say, looking at what to add, rather than what to subtract. Now, the idea isn’t to have sugar-laden chocolate cake with berries on top and call it a net positive because of the berries, though. Rather, Dr. Rossi lays out how to include as many diverse vegetables and fruits as possible, with tasty recipes so that we’re too busy with those to crave junk food.
Speaking of recipes, there are 80, and they are easy to follow. She describes them as “plant-based”, and by this what she really means is “plant-centric” or such; she does include the use of some animal products.
This is important to note, because general convention is to use “plant-based” to mean functionally vegan, but being about the food rather than the ideology; a relevant distinction in both society and science. In the case of this book, it’s neither, but it is very healthy.
Bottom line: if you’d like to introduce more healthy diversity to your diet, rather than eating the same three fruits and five vegetables, but you’re not sure how, this book will get you where you need to be.
Click here to check out Eat More, Live Well, and diversify your diet!
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Your friend has been diagnosed with cancer. Here are 6 things you can do to support them
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.
Across the world, one in five people are diagnosed with cancer during their lifetime. By age 85, almost one in two Australians will be diagnosed with cancer.
When it happens to someone you care about, it can be hard to know what to say or how to help them. But providing the right support to a friend can make all the difference as they face the emotional and physical challenges of a new diagnosis and treatment.
Here are six ways to offer meaningful support to a friend who has been diagnosed with cancer.
1. Recognise and respond to emotions
When facing a cancer diagnosis and treatment, it’s normal to experience a range of emotions including fear, anger, grief and sadness. Your friend’s moods may fluctuate. It is also common for feelings to change over time, for example your friend’s anxiety may decrease, but they may feel more depressed.
Spending time together can mean a lot to someone who is feeling isolated during cancer treatment. Chokniti-Studio/Shutterstock Some friends may want to share details while others will prefer privacy. Always ask permission to raise sensitive topics (such as changes in physical appearance or their thoughts regarding fears and anxiety) and don’t make assumptions. It’s OK to tell them you feel awkward, as this acknowledges the challenging situation they are facing.
When they feel comfortable to talk, follow their lead. Your support and willingness to listen without judgement can provide great comfort. You don’t have to have the answers. Simply acknowledging what has been said, providing your full attention and being present for them will be a great help.
2. Understand their diagnosis and treatment
Understanding your friend’s diagnosis and what they’ll go through when being treated may be helpful.
Being informed can reduce your own worry. It may also help you to listen better and reduce the amount of explaining your friend has to do, especially when they’re tired or overwhelmed.
Explore reputable sources such as the Cancer Council website for accurate information, so you can have meaningful conversations. But keep in mind your friend has a trusted medical team to offer personalised and accurate advice.
3. Check in regularly
Cancer treatment can be isolating, so regular check-ins, texts, calls or visits can help your friend feel less alone.
Having a normal conversation and sharing a joke can be very welcome. But everyone copes with cancer differently. Be patient and flexible in your support – some days will be harder for them than others.
Remembering key dates – such as the next round of chemotherapy – can help your friend feel supported. Celebrating milestones, including the end of treatment or anniversary dates, may boost morale and remind your friend of positive moments in their cancer journey.
Always ask if it’s a good time to visit, as your friend’s immune system may be compromised by their cancer or treatments such as chemotherapy or radiotherapy. If you’re feeling unwell, it’s best to postpone visits – but they may still appreciate a call or text.
4. Offer practical support
Sometimes the best way to show your care is through practical support. There may be different ways to offer help, and what your friend needs might change at the beginning, during and after treatment.
For example, you could offer to pick up prescriptions, drive them to appointments so they have transport and company to debrief, or wait with them at appointments.
Meals will always be welcome. However it’s important to remember cancer and its treatments may affect taste, smell and appetite, as well as your friend’s ability to eat enough or absorb nutrients. You may want to check first if there are particular foods they like. Good nutrition can help boost their strength while dealing with the side effects of treatment.
There may also be family responsibilities you can help with, for example, babysitting kids, grocery shopping or taking care of pets.
There may be practical ways you can help, such as dropping off meals. David Trinks/Unsplash 5. Explore supports together
Studies have shown mindfulness practices can be an effective way for people to manage anxiety associated with a cancer diagnosis and its treatment.
If this is something your friend is interested in, it may be enjoyable to explore classes (either online or in-person) together.
You may also be able to help your friend connect with organisations that provide emotional and practical help, such as the Cancer Council’s support line, which offers free, confidential information and support for anyone affected by cancer, including family, friends and carers.
Peer support groups can also reduce your friend’s feelings of isolation and foster shared understanding and empathy with people who’ve gone through a similar experience. GPs can help with referrals to support programs.
6. Stick with them
Be committed. Many people feel isolated after their treatment. This may be because regular appointments have reduced or stopped – which can feel like losing a safety net – or because their relationships with others have changed.
Your friend may also experience emotions such as worry, lack of confidence and uncertainty as they adjust to a new way of living after their treatment has ended. This will be an important time to support your friend.
But don’t forget: looking after yourself is important too. Making sure you eat well, sleep, exercise and have emotional support will help steady you through what may be a challenging time for you, as well as the friend you love.
Our research team is developing new programs and resources to support carers of people who live with cancer. While it can be a challenging experience, it can also be immensely rewarding, and your small acts of kindness can make a big difference.
Stephanie Cowdery, Research Fellow, Carer Hub: A Centre of Excellence in Cancer Carer Research, Translation and Impact, Deakin University; Anna Ugalde, Associate Professor & Victorian Cancer Agency Fellow, Deakin University; Trish Livingston, Distinguished Professor & Director of Special Projects, Faculty of Health, Deakin University, and Victoria White, Professor of Pyscho-Oncology, School of Psychology, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The “Yes I Can” Salad
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Sometimes, we are given to ask ourselves: “Can I produce a healthy and tasty salad out of what I have in?” and today we show how, with a well-stocked pantry, the answer is “yes I can”, regardless of what is (or isn’t) in the fridge.
You will need
- 1 can cannellini beans, drained
- 1 can sardines (if vegetarian/vegan, substitute ½ can chickpeas, drained)
- 1 can mandarin segments
- 1 handful pitted black olives, from a jar (or from a can, if you want to keep the “yes I can” theme going)
- ½ red onion, thinly sliced (this can be from frozen, defrosted—sliced/chopped onion is always a good thing to have in your freezer, by the way; your writer here always has 1–6 lbs of chopped onions in hers, divided into 1lb bags)
- 1 oz lemon juice
- 1 tbsp chopped parsley (this can be freeze-dried, but fresh is good if you have it)
- 1 tbsp extra virgin olive oil
- 1 tbsp chia seeds
- 1 tsp miso paste
- 1 tsp honey (omit if you don’t care for sweetness; substitute with agave nectar if you do like sweetness but don’t want to use honey specifically)
- 1 tsp red chili flakes
Method
(we suggest you read everything at least once before doing anything)
1) Combine the onion and the lemon juice in a small bowl, massaging gently
2) Mix (in another bowl) the miso paste with the chili flakes, chia seeds, honey, olive oil, and the spare juice from the can of mandarin segments, and whisk it to make a dressing.
3) Add the cannellini beans, sardines (break them into bite-size chunks), mandarin segments, olives, and parsley, tossing them thoroughly (but gently) in the dressing.
4) Top with the sliced onion, discarding the excess lemon juice, and serve:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Three Daily Servings of Beans?
- We Are Such Stuff As Fish Are Made Of
- Chia: The Tiniest Seeds With The Most Value
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
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
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Burn – by Dr. Herman Pontzer
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We all have reasons to want to focus on our metabolism. Speed it up to burn more fat; slow it down to live longer. Tweak it for more energy in the day. But what actually is it, and how does it work?
Dr. Herman Pontzer presents a very useful overview of not just what our metabolism is and how it works, but also why.
The style of the book is casual, but doesn’t skimp on the science. Whether we are getting campfire stories of Hadza hunter-gatherers, or an explanation of the use of hydrogen isotopes in metabolic research, Dr. Pontzer keeps things easy-reading.
One of the main premises of the book is that our caloric expenditure is not easy to change—if we exercise more, our bodies will cut back somewhere else. After all, the body uses energy for a lot more than just moving. With this in mind, Dr. Pontzer makes the science-based case for focusing more on diet than exercise if weight management is our goal.
In short, if you’d like your metabolism to be a lot less mysterious, this book can help render a lot of science a lot more comprehensible!
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