2 Medium eggs
200g Soft Brown Sugar (coconut sugar)
150 ml olive oil
200g grated carrot - or any grated root vegetable such as celeriac, parsnip or beetroot
50g walnuts or pecans roughly chopped
75g diced pineapple, fresh or tinned, roughly chopped
50g desiccated coconut
200g plain flour or gluten free or almond flour (Almond flour: substitute 1:1 with all-purpose (white) flour. Note: Almond flour typically requires more egg or binding agent, so the recipe might need to be altered - i.e. add in another egg)
1 tsp ground cinnamon
1 tsp bicarbonate of soda
1 tsp salt
100g cream cheese
50g unsalted butter
400g icing sugar (To substitute maple syrup for sugar, for every cup (8 oz / 225g) of sugar called for use 3/4 cup (6 oz / 175 ml) maple syrup, 1/4 tsp baking soda, and reduce other liquid in the recipe by 3 tbsp)
Heat oven to 150C (300F or gas mark 2). Line an 8in(21cm baking tin with baking parchment or greaseproof paper.
The icing needs to be prepared in advance so that it can be chilled before spreading. Beat cream cheese and butter together thoroughly - easiest with an electric whisk, but strong hand- beating will also work. Add the icing sugar in three equal batches, beating well between each addition. Leave in the fridge to set.
In a large bowl, using an electric beater, whisk the eggs at high speed until doubled in volume. Add the sugar and continue beating until pale and fluffy. With the whisk still on high speed, add the oil, in a slow steady stream and keep beating until mixture holds its shape.
Using a metal spoon, gently fold the carrot (or chosen root veg), using a figure-of-eight technique to mix without knocking out the air, in with the nuts, pineapple and coconut. Sift flour into a bowl and gently fold in the cinnamon, bicarb, salt.
Transfer mixture to the tin and bake for about an hour - test by poking a skewer into the center of the cake; it should come out cleanly, without any mixture sticking to it. Leave to cool for 10-15 minutes then turn out onto a wire rack. When completely cooled, slice across the cake and spread a third of the cream cheese mixture over the bottom half. Put the top back on and cover the whole cake with the remaining icing.
Hemp seeds or hemp hearts are produced from the hemp plant, Cannabis sativa L. While hemp is commonly confused with marijuana, as it belongs to the same family, the two plants are quite different. Most notably is the level of THC, or delta-9-tetrahydrocannabinol. Hemp contains less than 1% of the psychoactive drug while marijuana contains up to 20% or more.
Why Hemp Seeds are Good for you:
1. High in GLA
GLA is a fatty acid which is thought to help:
• Weight-loss as it promotes feeling of fullness
• Reduces PMS (premenstrual syndrome), tender breasts
• Wards off rheumatoid arthritis
• May help drug-resistant cancers
• Keeps skin supple, smooth and helps to retain its moisture.
• Anti-inflammatory properties
• Assists in the protein synthesis to build muscle tissue
• Diabetes and diabetic neuropathy
• Heart disease
• Multiple sclerosis
• Skin allergies / conditions
2. Arthritis and Joint Pain
Research has shown that hemp seeds and hemp seed oil can be helpful in relieving rheumatoid arthritis symptoms. For treatment, take one tablespoon of hemp seed oil daily along with a quality fish oil.
3. Weight Loss
Hemp is a natural appetite suppressant and can help you feel full longer and reduce sugar cravings. Some experts recommend that adding four tablespoons of the seeds to your breakfast will help curb excess hunger the entire day, this is probably due to its high fibre content. One to two tablespoons added to your smoothie or oats will suffice.
4. Digestive Health
High in insoluble and soluble fiber, hemp seeds provide more than enough bulk to keep your gastrointestinal system regular. Additionally, this healthy mixture of roughage feeds the probiotics in your gut and helps to ensure a healthy immune system. One of the benefits of high-fibre foods like hemp seeds is the ability to help relieve constipation.
5. Hair, Skin and Nails
Hemp seed benefits for skin and hair go a long way in improving dry, red, flaking skin. The oil in hemp seeds penetrates the inner layers of the skin and promotes healthy cell growth — the recipe for smooth, soft skin. Internal and external use of hemp seed oil helps improve skin conditions such as eczema and psoriasis.
A report in the British Journal of Cancer stated that the THC in hemp seeds can stop and possibly reverse glioblastoma multiforme (a deadly form of brain cancer). In another report published in the journal Breast Cancer Research and Treatment confirmed that THC in hemp seeds improved advanced stage breast cancer. Researchers from the University of Rostock, Germany, discovered similar evidence that cannabinoids derived from hemp seeds can inhibit cancer growth and metastasis, particularly in lung cancer.
7. Heart Health
Research in animals and humans strongly suggests that hemp seeds can improve cardiovascular health and high blood pressure.
Consuming two tablespoons of hemp seeds to a morning breakfast such as oats, muesli, yogurt or a smoothie can help to naturally lower blood pressure, reduce LDL cholesterol, raise HDL cholesterol and improve triglycerides.
“Perfect protein” not only containing all 20 amino acids, but also each of the nine essential amino acids that our bodies cannot produce.
One ounce (28 grams) of hemp seeds contains about:
• 161 calories
• 3.3 grams carbohydrates
• 9.2 grams protein
• 12.3 grams fat
• 2 grams fiber
• 2.8 milligrams manganese (140 percent DV)
• 15.4 milligrams vitamin E (77 percent DV)
• 300 milligrams magnesium (75 percent DV)
• 405 milligrams phosphorus (41 percent DV)
• 5 milligrams zinc (34 percent DV)
• 3.9 milligrams iron (22 percent DV)
• 0.1 milligram copper (7 percent DV)
In the Western world, one out of every four children had a body mass index that puts them in the overweight category.
As stated by Dr. Khalsa, "Preschool children who are overweight or obese have a four-fold odds of being overweight or obese as adults.” "Preventing obesity is critical to averting obesity-associated diseases, such as metabolic syndrome, type 2 diabetes, hypertension and cardiovascular abnormalities."
The 5-2-1-0 message was started by the Maine Youth Overweight Collaborative obesity prevention program "Let's Go! 5-2-1-0" and has been promoted widely in the USA.
The 5-2-1-0 guidelines recommend children eat at least five servings a day of fruits and vegetables, view less than two hours of screen time, participate in one hour of physical activity and consume no sugar-sweetened beverages daily.
Numbers to Live By! A Healthy Eating, Active Living Message
Aim for 5 fruits and vegetables every day
A diet rich in fruits and vegetables provides vitamins and minerals, important for supporting growth and development, and for optimal immune function in children. In adults, a high daily intake of fruits and vegetables is associated with lower rates of chronic diseases such as heart disease, stroke, high blood pressure, diabetes and possibly some types of cancer. Emerging science suggests fruit and vegetable consumption may help prevent weight gain, and when total calories are controlled may be an important aid to achieving and sustaining weight loss.
Keep recreational screen time to 2 hours or less every day
Watching television occupies many children for several hours each day and is associated with physical inactivity, increased energy intake, exposure to marketing (while sitting in front of the TV, many people snack more than they should) and increased prevalence of overweight and obesity. The American Academy of Pediatrics (AAP) recommends that children under age 2 not watch any television. Too much TV has been linked to lower reading scores and attention problems.
Include at least 1 hour or more of active play every day
Regular physical activity is essential for fitness and prevention of overweight and chronic diseases such as heart disease, diabetes, colon cancer and osteoporosis. While most school-age children are quite active, physical activity sharply declines during adolescence. Children who are raised in families with active lifestyles are more likely to stay active as adults than children raised in families with sedentary lifestyles.
Skip sugar sweetened beverages, drink more water every day
Sugar-sweetened beverage consumption has increased dramatically over the past 20 years; high intake among children is associated with overweight and obesity, displacement of milk consumption and dental cavities.
Whole milk is the single largest source of saturated fat in children’s diets. Switching to low, non-fat or alternative plant milk products significantly reduces dietary saturated and total fat, as well as total calories.
Barbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life !