e g g ∾ w h i t e s

Benefits of Egg Whites

Both egg whites and egg yolks have their own health benefits.

Eggs are a great source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg whites are a low-calorie and perfect to aid in weight loss. 

Baked Sweet Potato, Spiniach & Egg-White Omelette

Ingredients

1 tbsp coconut oil 

1 medium sweet potato, peeled & cut into 5mm slices 

handful of baby spinach 

1 garlic clove, finely chopped 

6 egg white egg yolks 

A dash of coconut milk 

Salt and freshly ground black pepper 

2 tbsp coriander chopped

Method

Place the sweet potato in a saucepan, cover with water, bring to the boil and cook for about 5 minutes until just tender. Drain well. 

Heat the oil in a frying pan and gently fry the garlic for a few minutes. Add the sweet potato slices, and cook, stirring, for a few more minutes, adding the spinach in towards the end. 

Whisk together eggs & coconut milk in a mixing bowl.

Pack the vegetables evenly over the base of the frying pan and pour in the egg mixture and plenty of seasoning. Place back on heat for 3 minutes, then place in a preheated oven at 200C for a further 10-15 minutes until golden brown. 

This is my healthier version of a spanish omelette, eat up :) 

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b e l i e v e

via dreamsinthesky 

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b l o o d y ∾ b e e t s

The biggest thing I missed when I was overseas was my blender. I missed whipping up healthy delicious smoothies whenever I felt like it. It's a super easy way to get all your nutrients into one cup and there great for on the go. Today I went for my regular shop at Helen's Heavenly Bulk Foods where I picked up some Maca powder and discovered beetroot powder. I'm on a fruit/sugar cleanse so I experimented purely with the powders :D

Recipe

250ml Organic Almond Milk

Tbs Chia Seeds

Tsp Tahini 

Tbs Vegan Protein Powder

Tbs Beetroot Powder

Tbs Maca Powder

Via Fine than Wine

Beetroots are considered a superfood and were first cultivated by the Romans. Belonging to the same family as chard and spinach, both the leaves and root can be eaten - the leaves have a bitter taste whereas the round root is sweet.

 Health Benefits of BeetRoot Powder

1. Lowers Blood Pressure

Reduces high blood cholesterol while raising HDL(good) cholesterol in the body.  Helps to lower blood pressure because of nitrate content and helps to prevent cardiovascular disease by lowering plasma homocysteine.

2. Liver Detox

Stimulates the function of liver cells and protects the liver and bile ducts. Used to aid in liver function and also has detoxification properties which are important to the intestines and blood as well.

3. Vitamins

Is loaded with nitrates, antioxidants, potassium, magnesium and iron as well as vitamin A, vitamin B6, vitamin C and folic acid.

4. Magnesium 

Has a high level of magnesium, making it a good vegetable for women concerned with preventing osteoporosis since calcium cannot be utilised effectively without appropriate levels of magnesium.

5. Cleanses the Kidneys

Helps to cleanse the kidneys and gallbladder. In addition, it is helpful in the treatment of digestive disorders and problems like jaundice and nausea and vomiting due to dysentery or diarrhoea.

6. Skin

The antioxidant activity makes it very beneficial to the skin, and also helps to regulate free radicals in the body.  This also helps prevent cancer, especially colon cancer.

via wellness mama

Maca, a root that belongs to the radish family, is most commonly available in powder form. Grown in the mountains of Peru, is an energising and revitalising superfood of the Incas. Jam packed with vitamins, minerals, enzymes and all the essential amino acids.

Health Benefits of Maca Powder

Just one teaspoon in your smoothie once or twice a day can do amazing things. Here are just a few of the things you can expect maca in your smoothie to help with:

1. Vitamins

Maca includes 55 phyto-chemicals, including vitamins B1, B2, B12, and Vitamin C, zinc. It has amino acids, calcium and phosphorus as well.

2. Sexual function

Maca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility.

3. Women’s health and mood

Maca relieves menstrual issues and menopause. It alleviates cramps, body pain, hot flashes, anxiety, mood swings, and depression. If you are pregnant or lactating you should avoid taking macs.

4. Energy

Most people feel their mood and energy level lift almost instantly. Users report their energy, stamina and endurance.

5. General health

Maca helps your overall health in a number of ways. It supplies iron and helps restore red blood cells, which aids anemia and cardiovascular diseases. Maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. When used in conjunction with a good workout regime you will notice an increase in muscle mass.

6. Skin

Many people take maca for skin issues, as for some people it helps to clear acne and blemishes. Another benefit for your skin is that is decreases sensitivity. In hot or cold weather, maca may help your skin withstand extreme temperatures.

7. Mood balance

If you find yourself overcome with anxiety, stress, depression or mood swings, maca may help alleviate these symptoms, though of the evidence is anecdotal. Some have reported an increase in mental energy and focus.

8. Immune Booster

Maca’s 22 fatty acids function both as a fungicide and as a local antiseptic. These actions, along with the natural Vitamin C and zinc are believed to help aid in overall immunity enhancement.

9. Memory

Maca enhances memory as well as our ability to learn and process mentally. It makes us more alert and aware.

10. Wounds

Maca speeds wound healing and benefits the circulatory system as well.

Source:

vegkitchen

wellness mama

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N E P A L

P O K ∾ H A R A 

Can't get more peaceful, World Peace Pagoda, Pokhara 

A ∾ B ∾ C

Marshmellow skies, Day#1 of Annapurna Base Camp

Day#2 of Annapurna Base Camp

What's better then trekking & being surrounded by beautiful nature  

Dovan, Day#3 of Annapurna Base Camp

Deurali, Day#4 of Annapurna Base Camp 

Snowed in, Deurali 

On top of the world Day#5 of Annapurna Base Camp 

Caught in a snow blizzard coming down from ABC

Lower Sinwua Day#6 of Annapurna Base Camp 

What a cutie 

I've never seen so many goats 

It took so long to get passed these goats

Jhinu Hot Springs Day#7 of Annapurna Base Camp

So I excited that I made it alive,
celebratory drinks at Busy Bee in Pokhara

K A T H ∾  M A N D U 

View of Kathmandu  

Boudhanath Buddhist Stupa, Kathmandu

Boudhanath Buddhist Stupa, Kathmandu

Everywhere you go your surrounded 
by colours & patterns 

 From the spectacular Himalayan Mountains to the amazing people, Nepal will win your heart. 

Nepal is the mountain paradise. It has more than a thousand kilometers of mountain series including 8 out of 10 highest mountains in the world,  Mt. Everest (8,848m) being the highest. 

The highlight of my Nepal trip was definitely trekking Annapurna base camp , which is situated at 4320m above the sea level and the tenth highest peak in the world. The gorgeous views of the snow-capped Himalays is literally one that will be impossible to forget. You feel as though we were in a fairy tale when you see the spectacular series of white tip mountains reaching up into the crisp blue sky. 

After the hardest 7 day trek I finally completed Annupuna Base Camp. Trekking 6-7 hrs a day to reach a village before night fall was such an adventure.I was the most unprepared person for this trek but managed to make it through a snow blizzard with no guide or porter and a fever. I underestimated the difficulty of trekking the Himalayas. The trail was like a roller coaster. You either go up or go down, making my journey descending as equally tired as ascending. I think I've done enough excercise for 2015, but was worth every bit once I reached the top. Another thing to tick off my bucket list. 

Here's some practical tips for those who are planning to do some trekking :)

·      Anything you need to rent or buy for your trek you can find in Pokhara. Make sure to hire a sleeping bag because nights get freezing cold and not all beds have blankets.

·      Budget 2,000 Nepalese rupees ($23) per person per day. Guest houses generally cost 200 rupees per room but food is relatively expensive and prices rise the higher you climb into the mountains .

·      You can charge your electronics in the tea houses though you’ll have to pay for it (about 100 NRS per hour) the closer you get to ABC. Same goes for wifi. Although you won't get any wifi after the third day.

·      Likewise, most tea houses have hot showers, though you might have to pay for the hot shower. Cold showers are free.

·      Bring sunscreen! The sun is intense and I made the mistake of not bringing any and my poor face was peeling for days.

·      You can buy anything you need on the trail but save yourself some money and buy snacks in Pokhara. Also I bought brought my own water bottle and filled it with tap water that treated it with chlorine tablets. You can buy boiled or filtered water at the tea houses.

·    Last but not least you should purchase a trekking pole, that was another one of my many mistakes. Your joints will thank you later. I luckily found a bamboo stick on the way to ABC, saved me from a few falls.

Happy Trekking!!!

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