Sat | Sep 22, 2018

Muching on health - the tasty way

Published:Thursday | January 26, 2017 | 12:15 AMKrysta Anderson

There are various foods that are both tasty and healthy. They are disease-fighting foods that should be in everyone's kitchen and would provide the right nutrients to keep your body healthy.

Integrative Health Coach Natalie Murray shares her dream foods and tips to make nutritious yet delicious meals that promise to get you back on the healthy train, and away from diabetes, high cholesterol and blood pressure. She also advises that when your diet is wrong, medication will be of no use to you so practise eating more leafy greens and natural herbs.




This is a well-known disease that plagues the lives of many, and with no cure, Food is committed to keeping you informed. According to Murray, you should avoid:

1. Diet full of empty calories

2. Abundance of quickly absorbed sugars, especially from liquids (sodas and sports drinks)

3. Diet high in refined carbohydrates (bread, pasta, rice, potatoes)

But should want:

1. Diet of very low glycemic index

2. Low-calorie plant-based diet

3. Eliminate sugars, processed fats, salts, additives

4. Increase omega-3 fats, fibre, magnesium, zinc, B and D vitamins.

Here is a breakfast Recipe providing some well-needed protein and fibre:

Warm quinoa cereal

A small handful of a variety of nuts chopped

1/2 ripe banana, sliced

Dash of cinnamon

1/4 cup cooked quinoa

1 tsp coconut oil




Heat oil in frying pan. Add the banana and sautee. Sprinkle in cinnamon, add nuts and continue to cook. Add in quinoa and mix well in the frying pan over the heat until warm. If you prefer it moist, you can add a tablespoon of coconut milk.


High Cholesterol


1. Eat an omega-3 rich, plant-based healthy diet that has a low glycemic load and is high in fibre and phytonutrients.

2. Good choices include beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and ground flaxseed.

3. Use plenty of good-quality protein such as beans, nuts, seeds, and lean animal protein.

4. Include a handful of nuts daily.

5. Choose almonds, walnuts and cashews, all of which contain heart-healthy monounsaturated fat.

6. Drink green tea daily.

7. Limit refined carbohydrates. These include cookies, cakes, crackers, hard dough bread, chips and sodas.

8. Take coenzyme Q10 and fish oil.

Chickpea Salad

1/2 a medium red onion, thinly sliced

2tbsp extra virgin olive oil

3tbsp apple cider vinegar

1 long cucumber, diced

2 large tomatoes, diced

1 large red bell pepper, diced

11/2 tin chickpeas

1/2 cup kalamata (black) olives




Place the sliced red onions in a small bowl. Toss with olive oil, vinegar, and set aside to marinate while you prep the other ingredients. In a large bowl combine diced cucumber, tomato, red pepper, chickpeas, and olives. Add the marinated onions and all of the accompanying liquid, and toss the salad well to combine. To serve, spoon the salad into individual bowls, tossing the salad a bit before serving as liquid will have settled to the bottom. Top individual bowls with halloumi croutons, or leave them off for a vegan salad. Enjoy!

Protein Bliss Balls

4 pitted dates

1/2 cup hulled hemp seeds

1/2 cup almonds

1/2 cup walnuts

1/4 cup flaxseeds

few drops vanilla

Process ingredients in food processor until mixture starts sticking together. Shape into 1inch balls. Keep refrigerated in an airtight container for up to a week.




Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. When the force is too high it creates high blood pressure (HBP) .

To combat HBP:

1. Avoid too much salt (sodium) in your diet

2. Increase potassium and vitamin D in your diet

3. Include these foods high in potassium, calcium and magnesium- almonds, bananas (bananas help lower stress hormones in the blood) and kale.

Almond Dream

1 cup fresh local kale

1/2 cups homemade milk (see below)

1/4 cup mango

1 banana

Water and ice to achieve desired consistency

1 tablespoons coconut flakes, unsweetened




For the smoothest smoothies, start by blending the leafy greens in some of the liquid first. Add in remaining ingredients and blend again, adding liquid slowly to achieve desired consistency.

Cold smoothies taste best so add in some ice. You can swap out any leafy greens for what is called for in each recipe.

Home-made Almond Milk

1 cup almonds

2 cups water




Soak almonds overnight, throw away that water. Blend with fresh water. Strain and store in a glass bottle in the fridge for up to three days.