Beetroot seed bread

A HEALTHY STARTTWENTY- TWENTY YOU

21 EAT MORE FLAXSEEDS. Flaxseeds (or linseeds) are one of only two plant-based products – the other being chia seeds – with significant amounts of omega-3. One bag goes a long way, so don’t let the price put you off! Sprinkle over roast veg, add to your granola and smoothies, or blitz them in a food processor to create a flour perfect for fortifying bread.

BAKE YOUR OWN HEALTH BREAD.

Not all bread is bad for you. We’ve created a veg- and seed-loaded loaf that’s filled with nutrients and fibre.

22

BEETROOT SEED BREAD

A brightly coloured bread with crunch from heart-healthy seeds.

½ cup (50g) rolled oats ½ cup (50g) pumpkin

seeds

½ cup (50g) flaxseeds ²/³ cup (100g) Nutty

Wheat (bran) flour

²/³ cup (100g) self-

raising flour

½ tsp (3ml) bicarbonate

of soda

1 tsp (5ml) fine salt 2 eggs 1/³ cup (80ml) canola oil (or olive oil blend) ½ cup (125ml) low-fat

milk

1 Tbsp (15ml) honey ½ tub (125g) ricotta

cheese

½ cup (125ml) PnP

double-cream plain yoghurt

2 large (about 250g) beetroots, peeled and grated

MAKES 1 LOAF

Preheat oven to 180°C. Line a 25x10cm loaf tin with baking paper and non-stick spray. Combine oats, seeds, flours, bicarb and salt. Beat eggs in a separate bowl with an electric whisk for 1-2 minutes. Add oil, milk and honey and whisk to combine evenly. Add wet ingredients to dry ingredients. Whisk ricotta and yoghurt in a separate bowl until smooth, then add to bread mixture along with beetroot. Spoon dough into loaf tin and bake for 55-65 minutes or until an inserted skewer comes out clean. Cool in loaf tin for 15 minutes, then remove and cool completely on a wire rack before slicing. Eat bread within 2-3 days, or freeze slices for later use.

Understanding DAIRY DAIRY

With the continued popularity of vegan lifestyles, there’s no arguing that plant-based milks are here to stay. But there’s more to it than meets the eye. While vegan and dairy products may look or even taste similar, their nutritional values tell a different story

Cow’s milk and dairy products are nutrient-rich, providing high-quality protein and many important vitamins and minerals which are easily absorbed by the body. Cutting out cow’s milk and other dairy products can lead to nutritional defi ciencies, especially for young children.

DID YOU KNOW?

One cup of cow’s milk will give you a third of your daily recommended calcium (essential for strong bones) and almost half of the vitamin B12 (for physical and mental energy) you need per day. It’s also a valuable source of vitamin A, potassium and zinc. Still not convinced? Cow’s milk typically contains 3.4% protein (compared to just 0.5% in plantbased milks). It also has all the necessary amino acids your body needs for growth and repair.

KEEP IN MIND

Highly processed plant-based milk alternatives are often sweetened with sugar and can be high in fat and kilojoules. The vitamins and minerals used to fortify plant-based milks (especially calcium and vitamin B12) aren’t absorbed in the same way as those in cow’s milk. Plant-based alternatives are pricier, too, leaving a dent in your wallet as well as a gap in your nutritional needs.

KEEP IT BALANCED If you want to include more plant-based products in your diet, even it up with good-for-you cow’s milk products – your body will thank you for 3 servings of cow’s milk or other dairy products every day.