Happy October friend! The nightmare before Christmas is upon us 🎃 I don’t know about you, but I’m SO ready for the next few months of festivities!

Today we’re covering;

😴 6 Foods to help you sleep

👻 Why the skinny jab gives me the scaries

🍨 Dreamy FREE nice-cream recipe

Healthy News Doses

The Best And Worst Foods For A Good Night’s Sleep

Can food affect your sleep quality? Absolutely, and more than you may think.

The National Sleep Foundation found that what and when you eat certain foods can be crucial for quality sleep.

Bingeing on sugary snacks before bed can cause interrupted sleep, while consuming fatty or high-protein foods like steak and fries can reduce the amount of restorative sleep. Even spicy foods can cause acid reflux or heartburn.

The good news is—eating the right foods can have a positive effect.

The general advice: For excellent sleep, eat a high-fibre diet with fresh fruits, vegetables, whole grains, nuts and seeds, and low-fat proteins like legumes, beans, oily fish, eggs, and lean meats.

What if you’re craving a late-night snack? Go for it!

I strongly believe in listening to hunger cues. I know that if I go to bed too hungry, I’ll wake up with the appetite of a horse and quickly empty the contents of my fridge. No Bueno.

So, if you need a little midnight snack, choose complex carbs or meat-free protein bites. Here are a few snack ideas:

• Whole-grain or gluten-free toast with almond butter and smashed raspberries

• Apple slices sprinkled with cinnamon and drizzled with peanut butter

• Greek yoghurt mixed with shredded coconut and dates

• Veggie sticks and hummus

• Smashed avocado on whole-grain bread, garnished with hemp hearts

• Kale chips (rub cut kale leaves with olive oil, salt, and pepper, and bake for 25min at 225F)

Now you can happily snack before bed without any guilt. Yum!

For the best quality sleep: Depending on your body, you may need to stop eating for several hours before hitting the sack. Also, limit liquid intake before bed to avoid night trips to the loo.

Do you notice food affects your sleep? If so which foods are being a nightmare for your bedtime?

Let us know in the Facebook group here!

The Skinny Jab is NO Quick-Fix

The rise of injectable weight-loss drugs like Wegovy, dubbed as "skinny jabs," has been seen as a promising avenue to tackle obesity…

I say that with a skeptical sigh because despite its efficacy in helping individuals shed a notable amount of weight, it’s arguable that these solutions address the symptom, not the root cause. While these jabs are lauded by some high-profile individuals and are set to contribute to record profits for pharmaceutical firms like Novo Nordisk, they merely treat obesity instead of preventing it.

My Gran happens to be prescribed this drug in the UK and while it’s helped her to lose decades worth of weight gain, I can’t help but wonder how healthy it is long term. It helps people in bad situations but I personally feel it’s too readily available for the public.

Nevertheless the emphasis continues to be on quick fixes, with governments potentially investing in these drugs rather than implementing preventive measures like taxing unhealthy food and regulating junk food marketing.

Do you have any experience with this drug? Would love to hear your thoughts?

The Genius Device That Helps You Make Unlimited Yogurts in a Flash

Milk Goes In. Yogurt Comes Out – Simply Perfect Results, Effortless Every Time.

It’s velvety thick, creamy, and rich…

It’s dairy-free and packed full of health-boosting probiotics and nutrients…

It tastes amazing – far beyond anything they can sell in the stores…

And you made it.

Better yet –

This is just one of 12 amazing dairy-free (or milk) yogurts you now easily make – perfectly tailored to your personal health and taste preferences.

So allow yourself to daydream a little… What type of luxury yogurt do you fancy next?

Perhaps something made with coconut or almond milk?

Upgrade Your Plate

You Can Have Your Ice Cream, And Eat It Too!

Did you know you can make delicious ice-cream within minutes with just two ingredients?

The secret is frozen fruits.

Blending frozen fruits, whether it be bananas or raspberries and a splash of plant-based milk results in a luscious dessert dubbed nice-cream.

It tastes so good, you won’t believe it’s healthy!

Making nice-cream is also a great way to use up overly ripe bananas, and the last dregs of fruit. I keep a bag of banana slices in the freezer to whip up some of this magic whenever I’m craving something sweet.

The ​Cooking Corner

Raspberry Swirl Frozen Yogurt

Indulge your sweet frozen treat with this raspberry swirl frozen yogurt. The creamy yogurt base perfectly blends with the tangy raspberry swirl, providing a fruity flavor. This healthier alternative to ice cream is perfect for satisfying your cravings!

Prep time: 15 minutes

Churning and freezing time: 4-6 hours

Total time: 4-6 hours 15 minutes

Serves: 6

Things to note: To make this recipe vegan-friendly, swap the plain yogurt with coconut yogurt

Special equipment: Blender and a fine metal sieve

Ingredients:

• 2 cups (560g) plain yogurt

• 1 cup (265g) frozen raspberries

• 1 tablespoon fresh mint leaves, finely chopped

• ¼ cup maple syrup

• 1 teaspoon vanilla extract

Instructions:

1. In a blender or food processor, puree the frozen raspberries until smooth. Using a fine metal strainer, strain the puree to remove the seeds.

2. Combine the yogurt, maple syrup, mint, and vanilla extract in a medium-sized bowl. Stir well.

3. Pour half of the yogurt mixture into a freezer-safe container—spoon half of the raspberry puree over the yogurt mixture. Use a knife or a skewer to gently swirl the raspberry puree into the yogurt, creating a marbled effect. Repeat with the remaining yogurt and raspberry puree.

4. Cover the container with cling film or a lid and place it in the freezer.

5. Leave the mixture to freeze for about 4-6 hours or until firm.

6. Once the yogurt is fully frozen, remove it from the freezer and let it sit at room temperature for a few minutes to soften slightly before serving.

7. Scoop the frozen yogurt into serving bowls or cones and serve immediately.

Enjoy!

This recipe comes straight from our NEW Cookbook being released this month…stay tuned 😉 

Food for Thought

If Rice Can Be Sweet Or Savory, Why Can’t Oatmeal?

I love the taste of oatmeal seasoned with just a pinch of salt and some butter. But would you try harissa spiced Moroccan oatmeal with pouched eggs and fresh tomato salsa?

What’s your go-to breakfast choice for the coming Fall?

Until next week!

Don’t forget to join our Facebook Community to join the conversation and share ideas! Let's spread the love, one baked good at a time! 🍰🥧

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