Easy And Delicious Beetroot Dip For A Healthy Snack

Easy and Delicious Beetroot Dip Recipe

For those new to the group, I’m Mike’s sister, Lexie. I’ve been helping Mike over the years with More Life Health and this year, with my youngest having started school, I have a bit more time on my hands so you will see me here more often.

At the end of last year, Mike wrote a fantastic article on blood pressure, “Everything you need to know about Hypertension”. (You can find it here: EVERYTHING YOU NEED TO KNOW ABOUT HYPERTENSION)

For those who have read it, you may recall the one vegetable that stood out among all for its effects in helping to reduce blood pressure and that is the humble beetroot. Well today, I want to share with you some ways to add more beetroot to your diet…

Roasted- Beetroot is wonderful when roasted. Cut it up and add some to your other veggies next time you have a roast dinner.

In salads- Simply grate it and add it to your salad for vibrant colour and added nutrients.

In Spaghetti Bolognese- I know it’s going against tradition, but beetroot adds a delicious sweetness to Spaghetti Bolognese. Simply grate it (I usually use about 1 cup for a serving for 4 people) and add it when you add your tomato passata.

As a snack, condiment or spread- Here is an easy beetroot dip recipe that you can use as a condiment, as a snack with veggies or crackers or as a spread on a sandwich or toast. I hope you enjoy it.

Do you eat beetroot? What are some ways you enjoy eating it?

Lexie

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Simple, Crunchy Crumb Coating (No Oil, No Fry)

SIMPLE & healthy CRUNCHY CRUMB COATING recipe

A big hello to everyone here in MLHS community!

Here is a new recipe for you. It's an easy crumb coating which jazzes up your proteins (chicken, veal, fish, tofu etc) by giving them a lovely crunchy texture without using any oil or deep fryer.

PREP TIME

• Prep | 15 m

• Cook | 5-10 m

INGREDIENTS

• Sourdough bread- just the crusts and/or ends of a good quality sourdough loaf

• Dry spice mix of your choice (eg garlic and herb)

• 1 egg

• 1-2 tablespoons plain flour

• Protein of your choice (eg chicken or other meat, fish or tofu.

PROCEDURE:

1. Heat oven to 200 deg Celsius fan-forced (390 deg Fahrenheit).

2. Break up your pieces of crusts and loaf ends. If they are fresh, pop them in the freezer to harden up a little.

3. Blitz them in a food processor until you have bread crumbs.

4. Pour breadcrumbs into a bowl and mix through dry spice mix to taste.

5. Lightly whisk the egg in a bowl (one egg will be enough for 1-2 serves, use 2 eggs if making more than that).

6. Spread flour over a plate.

7. Dip your protein in the flour, making sure it's lightly and evenly coated. Then dip it in the egg, making sure it's evenly coated and let the excess drip off. Then dip it in your crumb mix making sure you have even and full coverage.

8. Place crumbed protein on a baking tray and cook until golden and protein is cooked through. (About 10mins for chicken schnitzel fillets and just 5mins for the thin veal sizzle steaks pictured).

9. Serve with your favourite steamed vegetables.

Enjoy! 🙂

Lexie (Mike's sister)

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Healthy Bone Broth Recipe For Older Adults

Bone broth, a traditional health food that has been around for centuries, is making a significant comeback in the wellness world, especially for older adults. This nutrient-rich liquid, made by simmering bones over a long period, is packed with vitamins and minerals essential for maintaining good health in later years. Let’s explore what makes bone broth unique and how to incorporate it into your daily routine.

What is A Bone Broth

Bone broth is a type of soup made by simmering bones, often with vegetables and herbs, for an extended period. This slow cooking process extracts nutrients such as collagen, amino acids, and minerals from the bones, creating a nutrient-dense broth. Unlike quick-cooking soups, bone broth requires hours of simmering to release these beneficial compounds.

How is Bone Broth Different From Regular Broth or Stock?

While the terms broth, stock, and bone broth are often used interchangeably, there are differences. Regular broth and stock are typically cooked for a shorter period and may not always use bones, leading to a less nutrient-rich liquid. Bone broth, on the other hand, is simmered for much longer, sometimes over 24 hours, to ensure that the maximum amount of nutrients are extracted from the bones.

What are the Benefits of Bone Broth?

For older adults, the benefits of bone broth are particularly significant:

• Joint Health: The collagen in bone broth can help maintain healthy joints.

• Gut Health: Amino acids like glutamine support gut health and digestion.

• Immune Support: The minerals and vitamins in bone broth can boost the immune system.

• Bone Strength: Rich in calcium and magnesium, bone broth can support bone health.

• Hydration and Nutrition: It's an excellent way to stay hydrated while getting essential nutrients.

Equipment Needed to Make Stock at Home

To make bone broth at home, you'll need:

• A large stockpot or a slow cooker.

• Basic kitchen tools like a knife, chopping board, and strainer.

• Storage containers for refrigerating or freezing the broth.

What are the Best Bones for Bone Broth?

The best bones for bone broth are a mix of marrow bones, joints, and knuckles. These bones have a high concentration of collagen and marrow, essential for a nutrient-rich broth. You can use bones from beef, chicken, turkey, or fish.

A COLLAGEN FILLED RECIPE - BONE BROTH

Bone Broth is a great way to get more collagen and many other vitamins and minerals in your diet.

You can make bone broth easily on your own! It can be made using a slow cooker, but it's pretty simple to make by simmering a pot on the stove as well. Depending on your preferences, you can use beef, chicken or fish bones to make a homemade bone broth.

If possible, try to get ahold of organic bones from your local farmers. Pasture-raised/grass-fed meats are the healthiest option. They contain more vitamins and minerals without any harmful chemicals or toxins. The same goes for all other produce as well - meat, dairy, fruits and vegetables etc.

Back when I used to work in the aboriginal communities here in Australia, Kangaroo Tail Soup was a favourite to the locals and a way to get more collagen.

Calcium, magnesium, copper, iron, manganese, phosphorus, potassium, sodium and zinc are just some of the many minerals found in bones. The combination of these minerals are highly nutritious and promote plenty of health benefits both for your body and the mind.

Here is a bone broth recipe for you by my sister Lexie.

Enjoy!

CHICKEN/BEEF BONE BROTH RECIPE

Fig. 1

Fig. 2

Fig. 3

INGREDIENTS

• A good range of chicken bones (E.g. 2 chicken carcasses, 4 chicken drumsticks, 6 chicken wings, 500g chicken necks). Organic bones from pasture-raised chickens are best.

  OR

• A good range of beef bones (E.g. 500g Oxtail, 1kg beef "soup bones" from the butcher - a mix of marrow, knuckle bones and thigh bones which the butcher has cut up into pieces). Grass-fed, organic bones from local farm are best.

• 1 tablespoon apple cider vinegar (optional)

• 2 carrots, cut in half

• 1 zucchini, cut in half

• 2 parsnips, cut in half

• 1 onion, cut in half (can leave skin on)

• 4 stalks of celery with leaves, cut in half

• 3 bay leafs

• Whole peppercorns, about 1/2 teaspoon

• Salt, about 1/2 teaspoon

• A selection of fresh herbs (E.g. 1 handful of parsley, a few sprigs of rosemary, 1 handful of fresh sage, few sprigs of fresh thyme.)

METHOD:

1. Add chicken bones to slow cooker. Add water to slow cooker until 3/4 full. Add apple cider vinegar and let water and bones sit for 1 hour. (This step is optional. Apple cider vinegar is said to draw the minerals out of the bones. If you skip this step, it won't affect the broth in any way).

2. Add all vegetables, bay leaves, salt and pepper. Fill the slow cooker with more water until about 1 inch from the top. Turn the slow cooker to high and cook for 1-2 hours then turn it to low and let it cook for another 10 hours. (Fig. 1)

3. Add herbs and cook for a further 2 hours.

4. Let broth cool slightly (Fig.2) then carefully remove the larger bones and vegetables. Sit a large sieve over a bowl and using a small jug or ladle, pour the broth into the sieve. Refrigerate the bowl of broth for 24 hours.

Scrape off the layer of fat which has set on the surface of the broth (Fig. 3).

The broth can be divided up into smaller portions, if need be, and frozen for up to 3 months.

How to Store Bone Broth

After making the broth, let it cool down and strain it. You can store it in the refrigerator for up to 5 days or freeze it in smaller portions for up to 6 months. Freezing in ice cube trays and then transferring to freezer bags is a convenient way to use small amounts when needed.

How Much Bone Broth Can I Drink Each Day?

There's no hard and fast rule, but generally, one to two cups of bone broth daily is considered beneficial for health. It can be consumed on its own, used as a base for soups, or added to recipes for extra nutrition.

In conclusion, bone broth is a simple, delicious, and highly nutritious addition to the diet, particularly beneficial for older adults. Its rich composition supports overall health and can be easily made and incorporated into various dishes. Give it a try and experience the wholesome benefits of this age-old health elixir.

Keep Moving!,

Mike
Xo

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Healthy Chocolate Protein Balls For Seniors!

Beat sugar cravings with this healthy protein snack!

[This was originally posted in the More Life Health Seniors Community (click to Join), by my sister Lexie].

How are you all? For those who don't know me, I'm Michael's big sister. I've been a bit quiet on here of late because my son, Lachlan, started school this year and my younger son, Joshua, started pre-school and I picked up extra hours at work. So life has been busier but all is going well. I hope you are all well too and keeping as active as possible.

Earlier in the week, Mike said I would post a recipe and here it is:

CHOCOLATE PROTEIN BALLS

PREP TIME

• Prep | 10 m

• Cook | 0 m

• Ready in | 30 m

• Duration | Fridge - 3 days, Freezer - 3 months

INGREDIENTS

• 16 pitted Medjool dates

• 1 tablespoon desiccated coconut

• 2 tablespoons coconut oil

• 3 tablespoons almond (or other nut) butter

• 2 tablespoons cocoa

• 1 tablespoon cacao nibs

• 2 tablespoons collagen/protein powder

• Extra desiccated coconut for decorating

PROCEDURE:

1. Combine all of the ingredients in a food processor until smooth-ish.

2. Roll mixture into smaller balls, using hands, and roll in the extra coconut. (Get Dirty)!

3. Refrigerate, or freeze, until set.

4. Sit back and enjoy this guilt free snack with a cuppa!

   Makes 24 Balls

And that’s all there is to it!

It's an absolute favourite of mine for those times when I am trying really hard to be healthy but have a chocolate craving.

I reckon they are a great substitute for chocolate, in fact, I think I prefer them to chocolate. They are sweet and chocolately, rich and filling BUT they are healthy-full of good fats, protein and healthy vitamins and mineral antioxidants.

I make a batch and freeze them. Then, when I have a craving for something sweet, I pull one (or 2 😆) out of the freezer to have with a cup of tea. 

You can play around with the recipe, for example- you don't need to add cacao nibs or you can use any nut or nut butter/spread of your choice etc.

Enjoy! 😊

Lettuce Cup, Ginger & Basil Beef

A big hello to all here in the MLHS community.

I have another recipe for you all to try. This is a favourite in my household. It's full of flavour, packed full of veggies, and is high in protein and super easy to prepare.

ginger & basil beef lettuce cup

PREP TIME

• Prep | 15 m

• Cook | 30 m

INGREDIENTS

• 1 tsp macadamia oil

• 1 small red onion, thinly sliced

• 2 garlic cloves, crushed

• 4cm piece ginger, julienned (cut into matchstick shape)

• 500g beef mince (or lamb or chicken or pork mince)

• 150ml liquid chicken stock

• 1/4 cup oyster sauce

• 1 tbs coconut sugar (optional)

• 1 small head of broccoli washed & cut into small florets

• 75g mushrooms finely diced

• 1 small zucchini grated

• 1 small carrot grated

• 1 handful of green beans, chopped

• 1/2 cup fresh basil leaves, washed and torn

• OR 1/2 teaspoon dried basil

• 1 iceberg lettuce (or any green lettuce shaped like a cup, Cos lettuce works well too)

PROCEDURE:

1. Heat oil in a wok or large frying pan. Add onion, garlic and ginger. Stir fry until onion has softened.

2. Add mince, breaking it up with a spoon and cook until browned. Drain off any fatty liquid.

3. Stir in stock, oyster sauce and sugar & cook for a further 5 minutes. Liquid should reduce by half. Add all vegetables & cook until just tender. Drain any liquid that remains.

4. Season with pepper and stir in basil.

5. Separate lettuce leaves and wash under water. Drain and pat dry with a clean tea towel (or use a salad spinner).

6. Spoon meat mixture into lettuce cups and enjoy!

   Serves 4. (3 Lettuce Cups Each)

MACRONUTRIENTS

Per Serve: 3 Lettuce Cups

Calories: 377

Protein: 28g

Fat: 17g

Carbohydrates: 14g

Please note, the macronutrients shown may vary depending on exact ingredients used. Please also keep in mind that the fat content reduces significantly depending on the type of meat you use and if you drain off all the fat as per the method.

Enjoy!

Lexie (Mike's Sister) xo