Posts tagged "nutrition"

Protein-Powered Mince Pies

December 6th, 2018 Posted by Uncategorized 0 thoughts on “Protein-Powered Mince Pies”

It’s definitely easy to overdo it at the holidays. So why not bake a healthier mince pie?

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Protein-Powered Mince Pies
It’s definitely easy to overdo it at the holidays. So why not bake a healthier mince pie? With the addition of Liberto organic vanilla-flavoured protein shake, this Christmas classic is instantly transformed into a protein-powered treat. Not only is this recipe gluten-free, dairy-free and vegan, it’s also sweetened with natural sweeteners and fruit sugars rather than refined sugar.Many thanks to Instagrammer @monika_heathyliving for sharing with us!
Course Dessert
Servings
Ingredients
For the pastry:
  • 1 cup ground almond
  • 0.5 cup plain gluten-free flour
  • 0.5 cup ground oats
  • 3 tbsp Liberto Organic Vanilla Flavoured Protein Shake
  • 100 g vegan butter
  • 1-2 tbsp stevia to taste
For the filling:
  • 1 jar gluten free mincemeat we like Meridian's organic, vegan and gluten free mincemeat
Course Dessert
Servings
Ingredients
For the pastry:
  • 1 cup ground almond
  • 0.5 cup plain gluten-free flour
  • 0.5 cup ground oats
  • 3 tbsp Liberto Organic Vanilla Flavoured Protein Shake
  • 100 g vegan butter
  • 1-2 tbsp stevia to taste
For the filling:
  • 1 jar gluten free mincemeat we like Meridian's organic, vegan and gluten free mincemeat
Instructions
  1. Preheat oven to 200C / 180C fan.
  2. Combine all of the ingredients in a food processor, adding small amounts of water to get the desired texture.
  3. On a floured surface, evenly roll out the dough until it’s 2-3mm thick.
  4. Cut out 7 discs for the base (using a mug, cookie cutter or glass).
  5. Brush a shallow muffin tin or mince pie tin with a little vegan butter.
  6. Lay each round into a shallow muffin or mince pie tin, adding enough mincemeat to be level with the top of the pastry.
  7. Combine remaining pastry scraps and roll out again until 2-3mm thick, cutting out discs or stars for the lid. Make sure to brush the edges of the lid with water and press to seal.
  8. Bake for 25 min or until the top is golden-brown.
  9. Allow to cool for 5 minutes before transferring to a wire rack.
Recipe Notes

Check out @monika_healthyliving's amazing Instagram for more inspo here.....

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Chestnut Protein Balls

October 13th, 2018 Posted by Protein Balls & Bars, Recipes 0 thoughts on “Chestnut Protein Balls”

These chestnut protein balls make a healthy on-the-go snack with great autumnal flavour. Made with Liberto organic vanilla-flavoured protein shake and chestnut puree, these tasty little treats can be prepped in less than 15 minutes. No baking necessary!

Many thanks to Instagrammer @monika_heathyliving for sharing this recipe with us!

Print Recipe
Chestnut Protein Balls
Servings
Balls
Ingredients
  • 1 cup ground almonds
  • 2 cups gluten-free rolled oats
  • 3 tbsp Liberto Organic Vanilla Flavoured Protein Shake
  • 1 pinch sea salt
  • 250 g chestnut puree
  • 1/2 teaspoon dark rum
  • 3-5 tbsp Maple Syrup to taste
  • 2 tbsp water or milk
  • Desiccated Coconut set aside for coating
Servings
Balls
Ingredients
  • 1 cup ground almonds
  • 2 cups gluten-free rolled oats
  • 3 tbsp Liberto Organic Vanilla Flavoured Protein Shake
  • 1 pinch sea salt
  • 250 g chestnut puree
  • 1/2 teaspoon dark rum
  • 3-5 tbsp Maple Syrup to taste
  • 2 tbsp water or milk
  • Desiccated Coconut set aside for coating
Instructions
  1. Combine all of the ingredients into a large mixing bowl.
  2. Shape into small (1- 1 ½ inch) balls.
  3. Roll each ball in dessicated coconut until completely coated.
  4. Refrigerate in an airtight container until use.
Recipe Notes

Check out @monika_healthyliving's amazing Instagram for more inspo here.....

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Low carb diets and plant based eating

August 31st, 2018 Posted by Health & Nutrition 0 thoughts on “Low carb diets and plant based eating”

A nutrition study on carbohydrate intake and risk of death has been causing a media stir this week.

This news may cause people following low carbohydrate diets rethink what they put on their plate.

 

The study, published in leading medical journal The Lancet, found that both low and high carbohydrate diets increased risk of death in the population studied.

 

It followed over 15’000 adults in the USA from the late 1980s, it analysed their dietary intake and followed up on the participant’s health over 25 years.

 

Their main finding was an increased risk of death at both low (being less than 40% of energy) and high (over 70% energy) carbohydrate intakes. The optimal level of carbohydrate intake being 50-55% energy. That equates to around 250g carbohydrates per day for the average woman and 313g per day for the average man, based on the UK recommended energy intakes of 2000kcal for women and 2500kcal for men.

 

They further analysed the dietary data and found that people who swapped antifungals carbohydrate for animal proteins and fats, for example lamb, beef, pork and chicken had the greatest risk of death. Those, who instead, chose plant based alternatives such as vegetables, nuts, nut butters and wholegrains decreased the risk of death by 18%.

 

The study concludes…

These data also provide further evidence that animal-based low carbohydrate diets should be discouraged. Alternatively, when restricting carbohydrate intake, replacement of carbohydrates with predominantly plant-based fats and proteins could be considered as a long-term approach to promote healthy ageing.

 

The take home message?

That, as always, moderation is key. And, that carbs are not the enemy! There is a clear difference, for example in carbohydrates in the form of added sugar (such as fizzy drinks, cakes, biscuits, sweets) to carbohydrates found in wholegrains, legumes or vegetables. If you choose to reduce your carbohydrate intake, be sure to replace this with plant based protein and fats, instead of animal sources. Fill your plate with wholegrains, vegetables, nuts, seeds, legumes and pulses!

Plant protein and heart health

July 25th, 2018 Posted by Health & Nutrition, Healthy Eating 0 thoughts on “Plant protein and heart health”

At Liberto we love to offer great tasting food that is good for our health. We also love to read the most current evidence about how our diet can impact our families’ health for the future.

This recently published study looked at the effects of swapping portions of animal protein for plant protein on heart health. The study combined the results from many (112) smaller randomised controlled trials, making it a meta-analysis, which is the highest grade of evidence (think top of the class!).

What did they find?

Swapping animal for plant protein significantly reduced three different measurements of blood lipids – LDL Cholesterol (bad cholesterol), non HDL Cholesterol and a lipoprotein called Apo-B. These have all been associated with higher risk of cardiovascular (heart) disease.

The researchers calculated that this level of reduction of LDL cholesterol equates to a 4% reduction in risk of major cardiovascular events.

How does it work?

Potential mechanisms include:

  • The displacement of saturated fatty acids and cholesterol, so the more plant protein we eat, the less saturated fat we eat from other sources such as red meat.
  • Foods rich in plant protein also contain soluble fibre (such as beans), and healthy fats (such as nuts) that lower cholesterol.
  • Plant protein itself lowers cholesterol (they found no difference in effect of whole plant protein foods, and protein isolates (so, for example, soy beans versus a soy protein powder). Plant protein is higher in the amino acid argenine, which in animal models has been shown to reduce bad cholesterol.

How to attempt to achieve this effect:

  • The studies most commonly substituted 30g of protein, so aim to swap animal protein sources for 30g plant protein each day. This equates to around two servings a day, so swap meat, eggs or cow’s milk for soya, peas, beans, nuts and legumes.
  • Most of the trials used soy protein as the plant protein, but other plant proteins studied included legumes, pulses, pea and nuts so include a variety in your diet to make it more interesting!
  • The studies included a mix of whole proteins (as you would find them in whole foods) and isolates (such as plant protein powders) – so alongside whole foods you could try a plant protein powder or shake.
  • The study included both people with high cholesterol and normal cholesterol levels – and found it lowered levels in both groups so you don’t have to have high cholesterol to reap the benefits!

Try some Liberto plant protein

One serve of our Edamame pasta contains an amazing 22g of plant protein

One serve of our Pea Protein powders contains 20g of plant protein as a minimum

To maximise the effect

While the impact of this dietary change on blood cholesterol levels was a small percentage, to achieve a greater reduction you can include this change as part of the portfolio diet – which makes other dietary changes to maximise the reduction in bad cholesterol levels (by up to 30%!). For more information on the portfolio diet check out our blog post here.

Read the full article here.

Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Siying S. Li, HBSc; Sonia Blanco Mejia, MD, MSc; Lyubov Lytvyn, MSc; Sarah E. Stewart, MSc, Effie Viguiliouk, MSc; Vanessa Ha, MSc; Russell J. de Souza, ScD, RD; Lawrence A. Leiter, MD; Cyril W. C. Kendall, PhD; David J. A. Jenkins, MD, PhD, DSc; John L. Sievenpiper, MD, PhD. Journal of the American Heart Association. 

Try the Portfolio Diet to lower your Cholesterol

July 22nd, 2018 Posted by Health & Nutrition, Healthy Eating 0 thoughts on “Try the Portfolio Diet to lower your Cholesterol”

Do you have high cholesterol? You might like to try the Portfolio Diet.

This evidence based diet includes many foods that have been proven to lower total cholesterol, and combines them to maximise their effect.

These foods include:

  • Nuts, such as almonds
  • Soluble fibre (found in beans, pulses and oats for example)
  • Soya protein
  • Plant stanols and sterols

These need to be included on the base of a healthy plant based diet (low in saturated fat, sugar and salt and high in fruits and vegetables) and lots of physical activity.

This diet has been extensively studied and has been shown to reduce LDL cholesterol (often called ‘bad cholesterol’) by 30%, which can be as much as first line low dose drug treatment with statins.

We’ve been investigating how including Liberto products can help dosage make the portfolio diet more exciting and flavoursome.

As part of the Portfolio diet you should aim to eat 80-100g of beans each day and 25-50g of soya protein.

The good news is that one 50g serving (dry weight) of Liberto Edamame Pasta contains 22g of soya protein.

Also, one serving of Liberto black bean pasta contributes 50g towards your intake of beans each day.

Traditional, wheat based pasta would not contribute to either of these goals.

For some inspiration please check out our recipe collection.

We love it when tasty food is also good for your health!

 Liberto

 

For more detailed information on the diet please click here. If you are concerned about your cholesterol level you should consult your GP, and may ask to see a Registered Dietitian for personalised dietary advice.

BAOBAB

April 3rd, 2018 Posted by Health & Nutrition, Healthy Eating, Super Additions 0 thoughts on “BAOBAB”

Our Vegan Protein Shakes are super powered by select additional ingredients. In this series of blogs we will go through why we hand selected each addition to boost our shakes! This month, the wonderful Maca & Baobab!

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MACA

April 3rd, 2018 Posted by Health & Nutrition, Healthy Eating, Super Additions 0 thoughts on “MACA”

Our Vegan Protein Shakes are super powered by select additional ingredients. In this series of blogs we will go through why we hand selected each addition to boost our shakes! This month, the wonderful Maca & Baobab!

(more…)

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