Healthy Baking Magazine by Gemma Brezinski

Healthy

BAKING

May 2014 ÂŁ3.95

Top Tips

for a healthy lifestyle

Bore off Diets!

we just want healthy, honest and great tasting bakes

Lucy Vaughan

We talk health with

Your monthly personal guide to that rewarding healthy lifestyle you have always craved

Welcome W

elcome to the first ever addition of Healthy Baking magazine. Inside this issue you will find bundles of recipes, feature articles, and top tips how to transform your lifestyle into a happier, healthier and guilt free one To create this brand new magazine that kneads together baking and nutrition we have brought in nutrition and health expert John Ingham as well our contributing editor, ‘The Healthy Baker’ Lucy Vaughan, an experienced long time baker who’s battled the fad diets and come up with her own rules. Here at Healthy Baking we have created the best, balanced and beautiful recipes that will be a hit in your kitchen this spring. Including our very own Raw Blueberry Cheesecake and Vanilla & Strawberry Cake The Healthy Baking magazine will definitely take pride of place in my kitchen over the next few months. I hope it helps bring a delicious taste of healthy baking to your home too.

Gemma x Gemma Brezinski Editor

Contents 6&7

The Healthy Baker - we talk to Lucy Vaughan, an award winning baker about her three simple rules how to bake healthy.

Eating isnâ&#x20AC;&#x2122;t Cheating - resident nutritionist John Ingham talks health and nutrition and gives his very own 5 top tips for a healthier lifestyle.

Raw Blueberry Cheesecake Recipe

10 & 11

I Love being a Yummy Mummy! - New mum Lauren Geraghty talks to Healthy Baking about her passion for nutrition and how it has affected her life for the better.

PERFECT 10 Health Bites - ten mouth watering snack recipes to boost your metabolism, repair muscle and kick start your day.

Vanilla & Strawberry Cake Recipe

Banana Oat Muffins with Maple Cream Frosting Recipe

Eat Clean & Stay Lean - Hannah Jones tells us of her battles with wheat and lactose allergies, but how its all turned out for the healthy better.

s i h t e k a M e g a on p

the

Healthy Baker Are you one of the many people out there who think everything needs to be low fat and cardboard tasting if it is going to touch your lips? Well, that’s how I used to think too. But what I have found is that you can be healthy and still enjoy what you’re eating. For me I have always being a salad for dinner and a slice of cake for desert kind of girl. Everything in moderation and you’re going to be just fine. From a young age I have always been conscious about my weight and appearance, this affected my confidence in massive ways, it wasn’t until I tried baking that I realised I was good at something. Baking and all the carbs that came with it boosted my confidence but also boosted my waist line. However there are ways you can bake healthy!

1 e l Ru

ness to h c i r d an oisture utter. Well m s d d is b ta king fa t your using of different a B n Fat. I sually the fa for a range ur health. o d ,u recipes an be swappe a benefit to y you add c e butter which will b se in a recipe . Instead fat ou u ents ingredi up of butter y ent of 184g of ple sauce, p l c Every ed, the equiva nsweetened a They all lori nas. es. U 1627 ca use fruit pure uree or bana st any bake p o you can puree, prune rk well in alm llops. o o in pumpk edients that w t content by d fa gr have in reduce your and

3 e l u R

Rule 2

Flour. You might no t know that a lot of plain white flour cont ains added preserva tives and fructose syrups. This is bad to anyone who is attempting to bake healthy - we w ant to keep things simpl e. Spelt flour and w hole wheat flour contain extra vitamins and minerals and less ca lories.

ilable a v a es a stitut al. I use b u s e r suga the origin kes a littl f o s t lo as ba e are t as good ake my . r e h jus eet r. T to m Suga , most are nd sugar ll super sw i today splenda a ier but st h f healt mix o 6

Meet Lucy Vaughan, 25, she is Healthy Baking’s ‘Healthy Baker‘. Self taught and award winning baker, Lucy kneads together tasty bakes and a balanced nutritional lifestyle all in one delightful tray bake…

©LucyVaughan

THREE SIMPLE RULES

OUR AWARD WINNING HEALTHY BAKER, LUCY KNOWS HOW TO BAKE AND KNOWS HOW TO BAKE GOOD-BY STICKING TO THREE SIMPLE RULES. FAT, FLOUR, SUGAR. Each week our very own Healthy Baker and contributing editor will show you how to bake your favourite recipe with a twist. This week - LOW CAL CUPCAKES!

love cooking for everyone. Family, friends, neighbours even the milk man at times. Because I bake for such a variety of people I always like to make sure what I bake is the healthiest it can be.

My cupcakes are perfectly sweet, tasty and moist and because they come individually wrapped its portion control too - I’m always trying to think of ways to avoid the dreaded overindulge that makes you feel about 20 thousand stone!

©LucyVaughan

These cupcakes are different because they have almost zero fat and are very low cal (for a cupcake). I start with a basic pound cake mix - pound of butter, pound of flour and a pound of sugar. But wait! This is where it gets a little more exiting. I definitely don’t want a whole pound of fatty butter in my delicious cupcakes so instead I use 150g of butter and 300g of banana puree, this gives the cupcakes a nice texture and compliments the flavour of other fruits if I was to add some later on. Instead of plain white flour, I tend to use spelt flour - it has fewer calories than plain white flour and also requires a lot less mixing. White flour is fine to use if you’re on a budget, however I tend to avoid it because it has very few vitamins and minerals and usually depending on the brand preservatives and fructose syrups have been added to the flour. Spelt or whole wheat flours are much better and healthier. Lastly sugar, a pound of sugar which is about 450g is far too much even with the cupcakes nifty portion control measures. But I still want my cupcakes to be sweet and scrumptious. I use a mix of splenda and regular caster sugar usually about half and half depending on other flavours that I add to the mix. If I was making vanilla cupcakes then I would use more splenda than sugar because vanilla extract is sweet but if I was making cocoa buns then I was use more sugar because cocoa powder can be quite bitter when unsweetened. So this is my ‘basic’ pound cake mix. Next up is adding the moisture and what better than eggs! Eggs are a wonderful ingredient to use in the kitchen, they add that extra finesse in my opinion. In this recipe because of the volume I’m making (this will make about 24 cupcakes) it requires 6 eggs. I use 7 though - 3 just egg whites and 4 whole eggs. By reducing the amount of egg yellows in the mix I am again reducing the amount of fat. Egg whites contain all the protein so the mix still binds perfectly. That’s it, how simple! If you want to add some flavour to the recipe add berries, berries provide further moisture and texture and fruit is a natural metabolism booster - perfect for when you’re about to devour a cake.

FROM JOHN INGHAM Water

Did you know 60% of the UK adult population are in a state of voluntary dehydration? Drinking just 2 litres will increase physical and mental performance and did you know water helps us to process all the wonderful nutrients we need in for our bodies.

Eating isn’t

cheating John Ingham, 32, is a fitness instructor and Nutritionist. Seeing the results of lifetimes of unhealthy diets and poor exercise regimes. John reveals all the secrets to live a nutritionally balanced life...

Exercise

The NHS recommends 150 minutes of moderate exercise per week. Any activity which raises the heart-rate will increase your metabolism and increase your overall calorie usage.

Snacking

Avoid high fat or sugary snacks as these will not fill you and will make you eat more. Instead eat fruit, nuts or yoghurt’s which will fill you up for longer.

Moderation

Eating cake isn’t the biggest problem in the world as long as you keep yourself active and remember to have sweet treats as treats and not every day.

Eat regularly

The longer we leave between meals the slower we make our metabolism. For the optimum metabolic rate you need to eat small meals spaced around 4 hours apart.

o one likes themselves after they’ve eaten a whole tray of triple chocolate brownies layered with Madagascan vanilla ice cream and topped off with lashes of double cream, but we all still do it. Nutritionist and fitness instructor John Ingham reveals all on how to live that guilt free and nutritionally balanced life. Eating is healthy and natural; the least unhealthy thing you can do is starve your body. When you starve your body the little amount you do eat is stored as fat so you won’t lose the weight you want to lose you will just feel big, bloated and bumpy. In order to live healthy you must eat little and often, that is what I tell all my clients. Little and often means your metabolism is always working and helping burn off the fats you eat as well as take in the nutrients you need to be strong. Little and often however does not mean eating a chocolate bar every hour will leave you a size 6, that’s not quite how it works. Instead you should try starting the day off with a filling breakfast like porridge or eggs, have a low fat breakfast bar or a piece of fruit as an ‘elevensy’, and then enjoy your

lunch which could be a jacket potato with tuna and sweetcorn, chicken salad or why not treat yourself to a pasta dish. It is always important to remember to have a balanced meal that includes carbs, protein, fats and vitamins. Dairy has also been proven to help in the weight loss process, but I would limit the amount you had. For tea why not try steaming a fresh piece of fish, with some vegetables with a light sauce. Be careful when it comes to snacking, again little is good but a lot is bad. I would also recommend not eating for at least three hour before you go to bed. When you eat just before you go to sleep the food doesn’t have time to process through your body and therefore is stored as fat cells (which is what you are trying to avoid). As well as eating nutritionally balanced meals, little and often, it is crucial to exercise. The NHS recommends 150 minutes of moderate exercise a week, which when you think about it is 1 swim (60 minutes), 1 gym session (60 minutes) and just one walk or jog outside for 30 minutes. Swimming is one of the best things you can do for your body not only are you exercising every muscle in your body but you are also strengthening your joints and toning up.

58 % 3/4 4 3 % OF YOU WOULD RATHER BE THIN AND UNHEALTHY THAN FAT AND HEALTHY

OF MEN WOULD PREFER TO LOOK OLD THAN FAT

OF YOU THINK ABOUT YOUR WEIGHT EVERY HOUR

Out of 4000 asked. ©WomensHealth

YOUR 5 TOP TIPS FOR A HEALTHY LIFESTYLE

Raw Blueberry Cheesecake Makes: 12-16 Preparation: 10 minutes For the Crust 216g Slivered Almonds 108g Pre-Soaked Dates 185g Unsweetened Shredded Coconut Zest of 1/2 a Lemon Juice of 1/2 a Lemon

To prepare pre-soak cashews and dates separately the day before making cheesecake and leave overnight. On the day spray an 8x8 baking dish with healthy non-stick oil, such as Fry light. In a food processor add the silvered almonds, pre-soaked dates, unsweetened shredded coconut, lemon zest and lemon juice and pulse ingredients together until the consistency is dough like.

Blueberry Topping Ingredients 150g Blueberries (Extra for topping) 50g Honey 50g Coconut Oil

Put the dough into your baking dish and press down evenly using the back of a spoon or something similar.

ÂŠHealthyBaking

For the Cheesecake Layer 282g Pre-Soaked Cashews 50g Coconut Oil 50g Honey 1 tsp Vanilla Extract Juice of 1/2 a Lemon

Next add pre-soaked cashews, coconut oil, honey, vanilla extract and lemon juice into your food processor and blend until completely smooth. Layer on top of the crust evenly. Then add blueberries, honey and coconut oil to food processor and pulse until mixed. Layer on top of cheesecake evenly. Cover cheesecake dish over with Cling-film and pop in the freezer for at least 4 hours. Remove from the freezer, cut into squares and top with fresh blueberries. Serve and Enjoy!!

This r ec raw, g ipe is vegan , luten f r e e, free, n o-bak dairy e free, e asy an , grain d delic ious! Why not try Blackberries instead of blueberries; they contain the antioxidant anthocyanin, which may help reduce the risk of stroke and cancer. Studies show that blackberry extract may help stop the growth of lung cancer cells. 9

I LOVE BEING A YUMMY MUMMY I

’ve always been a foodie, ever since the age of about 16. I love everything about food, cooking it, eating it and learning about it. It’s just amazing, it’s not just food it’s fuel for your body and it affects so much. Luckily, I have always been into keep fit and exercise, when I was younger I could have eaten ten burgers and I wouldn’t have noticed a thing due to all the exercise I did. When I was 16, I got my first part time job as a lifeguard, exercising took a step back as I was working every night. I put on about a stone in my first few months working there, unnoticeable to some but I definitely felt a difference in myself and my confidence.

“I had an unhealthy relationship with exercise and food”

I started going to the gym before and after my shifts at the pool, it started off as running once or twice a week and a few weights. I started to really enjoy exercising again. I was running further and pushing myself each time I went, and if I didn’t perform well I would feel disgusting and fat. I cut out carbs completely, eating only tuna and spinach for my dinner and was working nonstop, my body couldn’t keep up with what I was doing. I had such an unhealthy relationship with both exercise and food, even though I loved them both I hadn’t learned how to integrate the two. It was around Christmas 2012 when I decided for my A-levels I would take a full 3 weeks off working and training. As soon as my body went into rest mode I got a chest infection, kidney infection and a load of other stuff too, basically everything just hit me at once.

I was bed bound for about two weeks and in that time I just ate whatever my mum gave me. In that 3 week period I put on about 9lbs. I felt as though all that training, eating nothing and running myself into the ground was for nothing. My metabolism had slowed right down - I could only manage to eat a couple of times a day, meaning that what I was eating was been stored as fat by my body instead of burning it off. When I was well again was when I decided something needed to change but my focus was still just to loose weight. At the start of January I got back to training and eating next to nothing, but something did change... I started to binge eat. I would eat barely anything all day and when it came to the evening I would be so hungry I would raid the fridge and eat anything I could get my hands on. Sometimes that would be 4 chocolates bars, one after the other, or a huge bowl of sugary cereal. It’s madness looking back.

“The most magical amazing moment of my life!” The turning point came in April 2013, I got so run down I had to quit sixth form. My attendance was so bad due to being so tired, I had no energy or motivation to do work, I was never in class and felt I like I was never at home either. Soon after the swimming pool where I worked suspended me for a month because I wasn’t working to their standard. My life had to change and it did. I took a break from everything and

went on holiday to the mountains of Spain with a friend. I found peace with myself and for the first time in a very long time I felt happy. A week after coming back of holiday I found out I was 4 weeks pregnant. The most magical amazing moment of my life! It wasn’t just about me anymore, I had a tiny, amazing, special person growing inside me and I needed to eat to make him grow and to make him healthy and strong. I started researching what I should be eating and how I could still be healthy whilst eating properly. This is when I entered the world of nutrition – the new passion in my life. Once I had got my head around all the jargon I started to tell everyone about this secret world of eating beautiful tasting, balanced and healthy foods. I realised what I meant when I told people I was a ‘foodie’. I realised that I really did love all aspects of food - cooking, baking, eating and learning! I can bake whatever I want without feeling guilty - Chocolate cake out of sweet potato, clean Nutella and coconut cookies all 100% sugar, dairy and gluten free I just think it’s amazing. There so tasty! The transformation from eating hardly anything to lots of healthy foods has affected my body in unbelievable ways - my skin glows, my hair hasn’t stopped growing and my body responds in the ways I want it to. For the first time in about two years I’m happy and confident with the body I have even with my slight mummy tummy. I definitely have a healthier relationship with food and exercise. So much so that I am writing my own clean eating recipe book and applying to study dietetics at university.

All Photos©Lauren Geraghty

Being healthy doesn’t have to mean sacrificing great tasting meals. Yummy Mummy Lauren, 20, explains just how simple, fun and rewarding it is to live a healthy lifestyle...

Q&A What have being your goals and

Mmmm... clean coconut pancakes

achievements through out your journey?

Ready to pop! New work out clothes

Well my goal was to lose the weight but the healthy way. I’ve had such a passion for healthy eating ever since I’ve got pregnant and I’ve just set myself realistic goals. That’s an important factor. People say oh I want to lose a stone in a month and then wonder why it all piles back on straight away. There is absolutely no diet that can do what clean healthy eating does. I still have the odd muffin and slice of pizza here and there though with family and friends. In 8 weeks I have lost 13 lb. that’s on average 1.6lbs a week and I’ve only been on one run and started weight training 3 times a week, 4 weeks ago. I know it’s down to eating clean! What’s your favourite thing to bake? My favourite thing to bake is raw caramel crunch slice. It’s honestly nicer than any factory made chocolate. I can’t eat chocolate and crap anymore I just don’t enjoy it knowing how much bad stuff there is in it.

Ready to run

Do you enjoy cooking for friends and family? I love cooking for my friends and family. Ask my mum she loves my cooking, it shocks her how it can taste so good and be so healthy. I think people often confuse healthy food with horrible taste but if they think that there doing it wrong! How does being healthy make you feel different?

YUM! Feeling confident again

He’s what keeps me going and focused

I feel so healthy happy and confident. I can think clear and I have my goals and life plans set out ahead of me. When I do eat crap and don’t drink enough water I feel bloated, tired, crappy and my emotions are all over the place. It sounds stupid but until you try it you won’t realise! I have a healthy relationship with food that I can pass down to my son, Malachy and he can pass onto his children! I heard on the news the other day that something like 65% of Britain is classed as obese, how disgusting is that! People are slowly killing themselves with what they are eating and they don’t even realise it! It’s not just about looking good on the outside but about being healthy on the inside!

PERFECT 10 HEALTH BITES Protein is kryptonite to your fat stores, which is why we’ve whipped up 10 healthy new ways to fill you up. The future of smart snacking is protein-enriched. These gluten and dairy free balls by the Good Life Eatery provide just enough of everything to keep you happy and healthy.

makes 10|150 cals| 4g protein|ready in 10 mins

70g brazil nuts-30g sunflower seeds-120g dried apple-10g ashwagandha-1tsp spirulina-40g hemp protein-2 tsp acai powder-1/2 banana30g honey-20g coconut oildesiccated coconut

4pm fix goji dough balls

makes 7|157 cals| 6.6g protein|ready in 15 mins 30g xylitol-90g sunflower spread-80g gluten free flower-40g brown rice protein-10g vanilla extract-50g goji berries

on-the-run breakfast balls

225g dates-50g hazelnut butter-30g brown rice protein-10g raw maca powder-20g maple syrup-30g coconut oil-50g hazlenuts-500g vegan dark chocolate

injury-proof sweet ‘n’ salty balls

makes 8|134 cals| 8.1g protein|ready in 20 mins 30g pecans-20g dates (chopped)-70g hazelnut butter-40g tahini-30g brown rice protein-7g raw cacao powder-25g raw honey-1tsp cinnamon-20g coconut oil-30g sesame seeds

100g almonds-50g cranberries-zest of 1 orange and 1 lemon-40g brown rice protein-5g acai powder-3g cayenne pepper-25g coconut oil-50g goji berries50g flaked almonds

makes 7|175 cals| 7.5g protein|ready in 30 mins

50g almonds-25g hazlenuts-40g brown rice protein-40g cranberries-10g goji berries, chia, hemp, sunflower seeds, pumpkin seeds-35g coconut oil-30g maple syrup-1tsp vanilla extract

makes 11|423 cals| 7.3g protein|ready in 40 mins

makes 9|191 cals| 8.6g protein|ready in 10 mins

peanut butter balls

makes 7|217 cals| 8.2g protein|ready in 30 mins

pre-gym balls

metabolismrevving fireballs

75g peanut butter-20g coconut oil-10g agave nectar-5g Madagascan vanilla-30g brown rice protein-35g puffed quinoa30g amaranth (toasted)-50g organic vegan white chocolate

coco-fuel balls

makes 20|142 cals| 3.5g protein|ready in 20 mins 1 medium avacado-2 bananas-300g coconut cream-40g raw honey-50g brown rice protein-45g cacao nibs-200g vegan dark chocolate (melted)

post workout vitamin C balls

makes 8|185 cals| 6.9g protein|ready in 10 mins 150g dried apricot-zest of 1lemon-juice of 1/2 lemon-10g baobab powder-100g almonds-30g organic brown rice protein-30g maple syrup-16g coconut oil (melted)30g coconut flakes

after dinner dough balls

makes 8|80 cals| 4g protein|ready in 15 mins 25g brown rice protein-15g coconut sugar-25g coconut flour-15g coconut oil-30g almond butter-50ml almond milk-5g vanilla extract-30g raw cacao nibs

©WomensHealth

morning glory energy balls

I have always loved cakes; I gorge on sweet pastries, inhale the sweet scent of freshly baked bread and devour cakes three tiers high. Nothing fazed me about baked goods - they were my ecstasy. Until I was diagnosed with being Coeliac, meaning cakes were a thing of the past for me.

diagnosed. Her friends and family assured her having the disease could kick-start a new healthy life for her and it did.

“The disease has meant I have learned so much more about food, what goes in it, what benefits you get from eating it and what you can substitute for Linda Penketh, 61, knew nothing it.” of gluten free diets, wheat intolerances or autoimmune diseases until she was diagnosed “By far the best discovery I have with Coeliac disease in made is that I can eat cake!” December, 2008. Linda’s favourite gluten free Linda came to terms with her recipe is that for Vanilla and new lifestyle soon after she was Strawberry Cake...

Vanilla & Strawberry Cake Makes: One 20cm round sponge cake Preparation: 15 minutes, plus cooling and decorating Cooking: 30 minutes For the sponge Vegetable oil, for greasing 2350g golden caster sugar 4 medium eggs 2 teaspoons vanilla extract 2 teaspoons glycerine 105g fine polenta

175g brown rice flour 70g cornflour 1tsp xanthan gum 3tsp gluten free baking powder 250ml skimmed milk 250ml sunflower oil For the butter cream and decoration 225g unsalted butter 225g icing sugar 1 tsp vanilla extract Strawberries

Preheat the oven to 180°C/350°F/gas mark 4. Oil two 20cm Victoria sandwich tins and base line with baking paper. Place the caster sugar, eggs, vanilla and glycerine into a food mixer and whisk on high speed for 3 minutes. Sift together the flour, xanthan gum and baking powder to combine evenly. In a jug, mix the milk with the oil. When the eggs are nice and thick, add the flour mix. Return the bowl to the mixer and slowly add the milk and the oil. Whisk thoroughly, but don’t go mad. Divide the mixture evenly between the tins and level the surface. Bake on the same shelf in the centre of the oven for 30 minutes until golden and firm. Leave the cakes to cool in the tins for 15 minutes and then turn out onto a wire rack to cool completely. Peel of the lining paper and decorate the cakes -

©HealthyBaking

To make the butter cream, beat the butter with the icing sugar and vanilla extract until light and fluffy. Select the cake with the best top and set aside. Turn the other cake over and place it on a serving plate. Spread a layer of butter cream over the base sponge and layer out sliced strawberries. On the other cake sprinkle over icing sugar and lay out strawberries to decorate.

Banana Oat Muffins with Maple Cream Frosting Makes: 18 muffins Preparation: 10 minutes Cooking: 20 minutes For the batter 4tbsp canola oil 2 eggs 230ml fat free milk 1 tsp vanilla extract 2tbsp maple syrup 1 tbsp glycerine 225g gluten free self-raising flour ½ tsp gluten free bicarbonate of soda 4 large bananas 130g oats 65g soft brown sugar

For the frosting 55g butter 125g cream cheese (low fat) 375g icing sugar 4tbsp Clarks Pure Canadian Maple Syrup (plus extra to serve)

Preheat the oven to 180°C/350°F/gas mark 4. In a food processor, mix the bananas, canola oil, eggs, milk and vanilla extract until a smooth paste is formed. Add the glycerine, gluten free self-raising flour, gluten free bicarbonate of soda, brown sugar and oats. Next pour in maple syrup until mixture is of gloopy consistency (the less you put in the less fattening). Divide the mixture between paper cases and bake the muffins for around 20 minutes until well-risen and golden. Remove from the oven and place on a wire rack to cool. To make the frosting, process the butter, cream cheese, icing sugar and maple syrup until fluffy in a food processor. Place the frosting in a piping bag and pipe the frosting onto each muffin when completely cool. Serve with maple syrup if using.

Oats are great for the body, they contain beta-glucans, a type of soluble fibre that slows down the absorption of carbohydrates into the bloodstream, which discourages our bodies to produce and store fat. 14

EAT CLEAN

STAY LEAN H

annah Jones, senior staff nurse at Guys and St. Thomas church in London tells us how making simple alterations to her diet made her happier and healthier. As a youngster Hannah struggled with her health, she suffered from skin conditions such as eczema and she had many allergies. Hannah also used to suffer from bloating and severe migraines. However Hannah transformed her life by making a few simple changes to her diet. Hannah’s mum read an article which included ways to improve your health, this kick-started the changes in her life to combat her illnesses. At first Hannah simply cut out cow’s milk and drank goat’s milk and almond milk instead. She said she felt and saw an instant change to her skin condition from this little swap. Goat’s milk is much more digestible than cow’s milk. For one thing, the size of the fat molecules found in goat’s milk are only a fraction of the size of the fat globules found in cow’s

milk. This means that the fat molecules in goat’s milk are broken down easily. Another reason why goat’s milk is better for digestion is the fact that goat’s milk contains a higher amount of medium chain triglycerides or MCT’s. MCT’s assist in speeding up your metabolism and can also help lower your cholesterol levels. Goat’s milk has a higher content of vitamin B2 than cow milk, this vitamin is important because it helps in the metabolism of other minerals such as proteins and carbohydrates. It also strengthens your immune system by stimulating the production of antibodies. Surprisingly, goat’s milk also contains more protein and calcium than cow’s milk. Hannah still felt bloated and suffered from migraines after the swap. So decided to cut out wheat and gluten from her diet after reading an article on the ‘clean’ eating approach. Clean eating isn’t a diet it’s a lifestyle according to Clean Eating Magazine. Clean eating is about eating foods in their most natural state. This means avoiding processed foods, foods with lots of preservatives, foods with lots of added sugar, and foods with

high levels of saturated fats. After trying this new approach to eating for a few weeks, Hannah said she felt a huge difference – initially she lost weight and then she felt improvements to her energy levels, stomach symptoms and migraines. Hannah explained how this change to her lifestyle was difficult and challenging, “I found there was a very limited selection of wheat free products in supermarkets and they didn’t taste nice at all.” However in the past couple of years Hannah has seen a huge improvement in the availability of wheat and gluten free foods. Most supermarkets up and down the country now have a ‘free from’ aisle. Hannah has also found she can carry on baking at home with wheat free flours and other specialist gluten free ingredients that are available. See her favourite banana and oat muffin recipe on page 14 for inspiration. Hannah hopes her healthy adventure will spur others to try a clean eating lifestyle. 15

t x e In n s k e e w e u s s i

Hot Fudge Muffins