Ah, the chilly season's here, but who says comfort food can't be cozy and healthy?

Did you know your beloved cheese might not be gluten-free friendly? or that brownies can actually be healthier?

Dive below for a FREE recipe to nudge those cold-weather blues away! (Scroll down to find it)

Healthy News Doses

Does Your Favorite Cheese Contain Gluten?

Dairy, including most cheeses, is naturally gluten-free, HOWEVER certain cheese products might contain gluten due to added ingredients.

While dairy is considered safe for those avoiding gluten, if you’re gluten intolerant you should remain cautious. Especially with processed cheeses like shredded cheese or cheese spreads, which may have gluten or be cross-contaminated.

Firm, natural cheeses like Cheddar and Parmesan are less likely to contain gluten. However, the gluten-free status of blue cheese is debatable due to varying production practices…

People with celiac disease or non-celiac gluten sensitivity need to avoid gluten to prevent the bad effects. Label reading is crucial to deciding the gluten content, and when in doubt, contacting the manufacturer is recommended.

For those looking for non-dairy or gluten-free cheese alternatives, products made from plant sources like soy or nuts, as well as avocados and nutritional yeast, can be great options.

Other Healthy Cheese Facts?

• If you’re an expecting Mothers: Avoid unpasteurized cheeses to prevent the risk of listeriosis.

• Lactose Intolerance? Opt for natural, aged cheeses like Cheddar or Parmesan, which have lower lactose content. OR delicious plant-based cheeses here.

• Worried About High Blood Pressure? Choose softer cheeses like mozzarella and ricotta due to their lower salt content.

And guess what? The best way to avoid this altogether is to make your own cheese 😉 

Beat the Cold Weather Blues: 7 Factors Linked to Lower Depression

A recent study published in Science Daily discovered that your lifestyle determines the quality of your mental well-being. That’s right—working out and eating clean doesn’t just make you look amazing. Following a healthy lifestyle lifts your spirits too.

The research team examined 290,000 people, of whom 13,000 had depression. In the end they found that these seven healthy lifestyle factors were linked with a lower risk of depression:

• Healthy diet 🥦🍎

• Regular physical exercise 🏋️‍♀️🚴

• Healthy sleep 😴🛌

• Moderate alcohol consumption 🍷⚖️

• Never smoking 🚭❌

• Frequent social connections 👥🤝

• Low to moderate sedentary behaviour i.e sitting down too long 🪑⬇️

Taking care of your diet is vital, but it’s not the most significant factor in improving your mental health.

Surprisingly, the best thing you can do for your mental well-being is to catch enough Z’s. Getting 7-9 hours of sleep every night can decrease the risk of depression by 22%.

No wonder you feel whacked after a restless night…at least, I know I do.

Guess which is the second most critical lifestyle factor against depression? It’s not physical exercise or diet…not to undermine their importance.

Coming at a close second is smoking! Flushing your pack of Winston’s down the toilet may just be the best thing you could do for your mental health.

But, interestingly, social connection is just as important. We humans are social creatures by nature, and frequent social connections are vital to our sanity.

It’s no wonder isolation has been linked to illness, depression, anxiety, and even chronic conditions like high blood pressure or diabetes. Call that friend now!

As someone working from home, I plan meet-ups with friends and visit family regularly or else a gloomy grey cloud starts hovering over me. What about you?

Community Shout-outs

One Beautiful Boule Coming Up!

Crust lovers, unite! Our talented community member, Frankie V, has taken the gluten-free challenge head-on, and the result is nothing short of a masterpiece.

Feast your eyes on this week's 'Picture of the Week' — a golden, crusty, gluten-free boule bread that's as delightful to the eyes as it is kind to the tummy!

Join the Facebook Community HERE to post yours 😉 

A Taste SO Sinfully Good!

It’s a Heavenly Chocolate Brownie Experience, Like You’ve Never Tasted Before!

With A Delicious, Velvety Center

That Will Melt Your Heart…

It’s 100% Gluten-Free, With Only Natural Ingredients, Low in Sugar, and Plant Based - It’s Simply A Delicious Treat That Loves You Back!

Crafted With Just 4 Simple Ingredients and Ready in Under 10 Minutes

...Click the button below to keep reading to see how to create this sumptuous Gluten-free

Delight (And 45+ More Equally Tempting Recipes)!

Upgrade Your Plate

Can Your Chocolate Brownie be Healthier?

Making a chocolate brownie healthier doesn't mean skimping on its gooey goodness. Here are some creative tweaks:

• Swap Regular Flour: Substitute all-purpose flour with almond flour, coconut flour, or even black bean puree for a gluten-free and higher protein alternative.

• Reduce Sugar: Cut down on the sugar or replace it with healthier alternatives like coconut sugar, monk fruit sweetener, or stevia. You can also use ripe bananas or unsweetened applesauce to add natural sweetness.

• Opt for Dark 70%+ Chocolate: Ditch milk chocolate and go for dark chocolate with a high cocoa content. It's lower in sugar and packed with antioxidants.

• Incorporate Nuts and Seeds: Add a crunch and nutritional boost with walnuts, almonds, or chia seeds which are good sources of omega-3 fatty acids and fiber.

• Veggie Sneak: Blend in vegetables like zucchini or sweet potatoes. They'll add moisture, texture, and a healthy dose of nutrients without altering the taste significantly.

• Mind the Portion: Make mini brownies or cut them into smaller pieces to control portion sizes. It's a simple way to enjoy a treat while keeping an eye on the calorie count.

• Skip the Frosting: If possible, skip the frosting or go for lighter versions like a dusting of powdered sugar or a drizzle of dark chocolate.

So, the next time you're whipping up a batch of brownies, give one or more of these healthier tweaks a try. Your taste buds—and waistline—might thank you!

The ​Cooking Corner

Vegan Chocolate Brownie Bites

These brownies will rock your world! They have chewy edges, gooey centers, and loads of chocolate flavor. These brownies can be made vegan by using flax eggs. They are great for any occasion, birthdays, holidays, and entertaining guests, and friends. They are always a popular choice and a crowd favorite!

Prep time: 30 minutes
Serves: 16 servings
Note: Use flax eggs to keep this recipe Vegan. Do not bake too long. Brownies will still look slightly gooey in the middle but will set up as they cool down.

Ingredients:

• ½ cup (120g) Vegan butter, melted

• 1 cup (200g) coconut sugar

• 3 tbsp Ground flaxseed mixed with 9 tbsp water (flax eggs)

• 1 cup (120g) gluten-free flour

• ½ cup (60g) Raw cacao powder

• 1 tsp vanilla extract

• 1 tsp baking powder

• ½ tsp sea salt

• ½ cup (85g) Vegan dark chocolate chocolate chips (at least 70% or higher, more healthier)

Directions:

1. First, line an 8-inch by 8-inch square baking pan with parchment paper. Preheat oven to 350 degrees Fahrenheit.

2. If using flax eggs, prepare flax eggs. Combine ½ cup water with 3 tablespoons ground flaxseed. Stir and sit for 10 minutes.

3. In a large mixing bowl, add Vegan butter and coconut sugar. Whisk vigorously for 3 minutes.

4. Then, add in your flax eggs and vanilla. Stir to combine.

5. Add in gluten-free flour, raw cacao powder, baking powder, and sea salt. Stir to combine.

6. Fold in Vegan chocolate chips.

7. Transfer the batter to the lined pan.

8. Bake for 24 to 26 minutes or until a toothpick inserted comes out with only moist crumbs.

9. Finally, remove from oven. Allow them to cool for 1 hour before slicing into.

Enjoy lovely!

Food for Thought

What’s Your Go-To Comfort Food for the Colder Months?

Let me know by hitting reply!

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