Healthy, plant based carbs...
Ever heard the phrase 'no carbs before marbs' well this stems from people thinking carbs are what make you gain weight and are to blame for the current obesity epidemic. Not all carbs are made the same. Processed carbs aka junk foods, high in sugar and refined grains are definitely unhealthy and fattening — while whole, fibre-rich foods are healthy.
I'll admit, I did used to think brown bread was a bit like eating cardboard but when you do your research or when you become a little bit more health conscious, it opens your eyes to just how beneficial and nutritious some foods can be, even bread and rice! Below, I've listed a few of my favourite plant-based carbs to keep you on track and staying very healthy.
Bread / Pasta / Rice Whole grains have been a part of our diet for many thousands of years. Multigrain, whole-grain, sourdough, wholemeal, rye are the healthier bread options and have lots of benefits including lower risk of diabetes, heart disease and high blood pressure. Not only that but they deliver a variety of important nutrients, including fibre, vitamins, minerals, protein, and other healthy plant compounds. So when picking your basic carbohydrates, choose wholemeal as a minimum.
Although these carbohydrates have still been through a process, the majority keep their high fibre and low sugar content. If you are still in doubt use Dr Micheal Gregors 5:1 Ratio. For every 1 gram of carb there needs to be 1 gram of fibre. We've added one of our favourite light bite recipe below with sourdough bread. Check it out!
Oats are very popular in the health food movement because of their high nutritional value. Oats are high in protein, calcium, fibre, and vitamin E, magnesium, zinc, phosphorus and folate. Although oats are not considered a complete protein, they do contain higher-quality protein than other commonly consumed grains like rice and wheat. They are an easy and delicious way to add protein to any diet in a variety of recipes ranging from overnight oats to veggie burgers. They can also be ground into flour and used for baking. You can even use them as a face mask by adding lemon juice, honey, and tea tree oil. Thats just how versatile oats are! Check out our overnight oats recipe.
Both sweet and normal potatoes are amazing carbohydrates, rich in potassium, high fibre and packed full of vitamins. Both potatoes have different densities in nutritional values but if cooked correctly they are both absolutely winners. Just avoid deep frying in oils, butters etc. and you're good to go.
Quinoa is tiny seeds with a delicate flavour. A complete protein, all 9 essential amino acids. Remember a time when people couldn't even pronounce it and now its everywhere! Because it's both delicious and nutritious. Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fibre, magnesium, B vitamins, riboflavin, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. It is an edible seed that has become increasingly popular among healthy people.
Although some people are aware that fruits are carbs, some people don't! And what a carb they are. Jam packed with goodness, nutrient dense and obviously delicious. Fruit can be eaten raw, as a juice, smoothie, dessert, dried or even in your salad. The high fibre content will help aid your digestive system, the antioxidants will boost your immune system and the anti-inflammatories will reduce aches, pains throughout the body.
Avocado & Hummus on Sourdough Bread
1 avocado sliced
Add tomatoes/cucumbers/spinach/beetroot for extra taste
Homemade dressing (optional - 1 Mango/ 1/2 cup fresh orange/ Handful of spinach/ Chopped green chilli (half)/ 1/2 tsp turmeric/ 1/2 tsp cayenne pepper/ 2 garlic cloves/ Salt & pepper. Blend together and pour generously over.)
Toast the sourdough until crispy and allow to rest.
Spread a flavoured hummus of your choice on your toast.
Add a layer of spinach, sliced avocado, cucumber, tomatoes and season with black pepper.
Serve and eat immediately because its so good!
1 cup organic oats
2 cups milk
Organic Brown Rice Milk / Any non-diary Milk
Flaxseeds & Mixed seeds/Cinnamon
Cook oats until soft or personal preference.
Add extra goodness - seeds, nuts, dried fruit, cinnamon and maybe maple syrup (optional) & stir.
Chop fruit (any of your choice) & place on top.
For 'Overnight Oats' use the same ratio and leave refrigerated overnight. Add all other ingredients the following morning when the oats have set.