Top 10 Anti-Cancer Foods by Laura Bond

 A baby born today has a one in two chance of developing cancer in his or her lifetime. While it’s tempting to bury your head in the sand there are simple steps you can take to reduce your risk of developing the disease. By choosing healthy food – free from pesticides, herbicides, sugar and acid-forming ingredients – you are taking the first step towards better health. But if you really want to supercharge your attempts to stay healthy – try and add one of the following foods into your diet every day.

To help you make these foods part of your daily diet, we have linked each food to an Honestly Healthy recipe for inspiration.

5 WAYS TO IMPROVE YOUR DIGESTION

These days, with our busy work schedules, long hours at the office, frenetic modern lifestyle and unhealthy food choices readily available, it’s no wonder that a lot of us run into problems with our digestive system.
Instead of feeling healthy, happy and full of energy, we feel bloated, sluggish and fatigued, even perhaps experiencing constipation, heartburn and gas.
Neglecting our digestion means our bodies have difficulty absorbing the nutrients it needs to be able to break down the foods we eat. In order to focus and enjoy our daily activities, we need to take great care of it and find ways to improve our digestion.
Your stomach – in other words your digestive system – is your very own personal “blender” and “second brain.” What happens or doesn’t happen here has a direct effect on your digestion.

The Ultimate Energy Bites

Makes 15 – 20 balls, depending on size

- 1 cup of medjool dates

- 3/4 of a cup of almonds

- 3/4 of a cup of walnuts or any other nut

- 2 tablespoons of chia seeds

- 2 tablespoons of ground flax seed

- 1 tablespoon of coconut oil

- 1 tablespoon of hemp protein powder

- 1 tablespoon of raw cacao powder

Start by placing the almonds, walnuts, ground flax seed and chia seeds in your food processor. Blend for 1 minute, until the a flour forms and the nuts have crumbled.

Then add the remaining ingredients, pitting the dates before adding those. Blend for another minute until a stick dough forms.

Use your hands to roll the mixture into little balls, place in a bowl and store in the fridge.

Bite and enjoy! Just try not to eat them all at once!

Walnuts – orzechy

ground flax seed – mielone siemie lniane

źródło: http://deliciouslyella.com/

Sourdough loaf

For the sponge
About 150ml active starter (see recipe above)
250g strong flour (white, wholemeal or a mixture of the two)

For the loaf
300g strong bread flour (white, wholemeal or a mixture), plus more for dusting
1 tbsp rapeseed or olive oil
10g fine sea salt

The night before you want to bake your loaf, create a sponge: in a large bowl, combine 150ml of active starter with 250g flour and 275ml warm water. Mix, cover with clingfilm and leave overnight. In the morning it should be clearly fermenting: thick, sticky and bubbly.

To make the dough, add the 300g of flour to the sponge, along with the oil and salt, and incorporate. You should now have a fairly sticky dough. If it seems tight and firm, add a dash more warm water; if it's unmanageably loose, add more flour, but do leave it fairly wet – you'll get better bread that way.
Turn out the dough on to a lightly floured surface and knead until smooth and silky – about 10 minutes – then put in a lightly oiled bowl and turn it to coat with the oil. Cover with clingfilm and leave to rise. Sourdough rises slowly and sedately, so it'll take a few hours in a warm kitchen, and a few more in a cool larder. One good option is to knead it in the morning, then simply leave it all day – perhaps while you're at work – in a cool, draught-free place until it has more or less doubled in size and feels springy if you push your finger gently into it; alternatively, knead it in the evening and leave to rise overnight.

Deflate the risen dough by punching it down with your knuckles on a lightly floured surface. You now need to prove the dough (give it a second rising). First form it into a neat round, tucking the edges of the dough underneath itself so you have a smooth, round top and a rougher base.
If you have a proper proving basket, dust it liberally with flour. Alternatively, rig up a proving basket by lining a wide, shallow bowl with a clean, floured cloth. Place your round of dough smooth side down in the basket or bowl, cover with oiled clingfilm or a clean plastic bag, and leave to rise, in a warm place this time, for an hour and a half to three hours, until roughly doubled in size again. It's now ready to bake.

Heat the oven to its highest setting (250C/500F/gas mark 10 is ideal). If possible, have ready a clean spray bottle full of water – you'll be using this to create a steamy atmosphere in the oven, which helps the bread rise and develop a good crust. (You can achieve the same effect with a roasting tin of boiling water placed on the bottom of the oven just before you put the loaf in.)

Five minutes before you want to put the loaf in, place a baking sheet in the oven to heat up. Take the hot baking sheet from the oven, dust it with flour and carefully tip the risen dough out of the basket/bowl on to it; it will now be the right way up. If you like, slash the top of the loaf a few times with a sharp serrated knife (or snip it with a pair of scissors) to give a pattern. Put the loaf in the oven, give it a few squirts from the spray bottle and leave to bake for 15 minutes. Lower the heat to 200C/390F/gas mark 6, give the oven another spray, and bake for a further 25-30 minutes, until the now well-browned loaf vibrates and sounds hollow when you tap its base.

Leave to cool for at least 20 minutes – it's OK to slice it warm, but not piping hot.

wholemeal  - pełnoziarnisty, razowy
dust - pył
rapeseed - rzepakowy
combine - łączyć, mieszać
cover something with something - zakryć coś czymś
clingfilm - cienka, przezroczysta folia
clearly - wyraźnie, czytelnie
thick - gruby, gęsty
sticky - kleisty, lepki
bubbly - bąbelki
dough - ciasto (przed upieczeniem)
incorporate - włączać
fairly - raczej, dość
tight - naciągnięty, naprężony
firm - solidny, twardy, jędrny
unmanageably - niesforie, nieposłusznie
surface - powierzchnia, zewnętrzna strona
knead  - gnieść, zagniatać (np. ciasto)
coat  - powlekać, okrywać cienką warstwą
rise - wzrastać, wznosić się
sourdough  - zakwas, zaczyn
sedately - spokojnie, statecznie
draught-free - bez przeciągu
deflate - spuszczać powietrze
lightly  - lekko
neat  - schludny, porządny, czysty
tuck - fałda, wkładać, chować
edge - krawędź, brzeg, skraj
underneath  - pod, poniżej, pod spodem
rough - szorstki
basket - koszyk
liberally - hojnie, szczodrze, obficie
rig up - sklecić
shallow  - płytki
cloth - szmatka, ścierka
roughly - z grubsza, mniej więcej
slash  - nacięcie, szrama, rana cięta
sharp  - ostry
serrated - ząbkowany
snip - cięcie
scissors - nożyczki
pattern - wzór, deseń, szablon
squirt - strumień, tryśnięcie
 



źródło:
http://www.theguardian.com/lifeandstyle/2013/may/10/hugh-fearnley-whittingstall-recipes-sourdough

Makes one loaf

Makes one loaf

- 2 cups of cold water

- 1 and a 1/2 cups of pumpkin seeds

- 1 cup of buckwheat or brown rice flour

- 1 cup of almonds

- 1/2 a cup of sunflower seeds

- 3 heaped tablespoons of psyllium husk powder

- 2 tablespoons of chia seeds

- 2 tablespoons of dried mixed herbs (I used herbs de provence but basil, rosemary, thyme, oregano etc are all great)

- salt and pepper to taste

Simply place the almonds and one cup of the pumpkin seeds in a food processor and blend for a couple of minutes until a smooth flour forms. Transfer this flour into a bowl and stir in the remaining half a cup of pumpkin seeds plus the buckwheat flour, sunflower seeds, psyllium husks, dried herbs and salt. Stir the mix well before gradually pouring in the water.

You’ll then need to let the mixture sit for an hour or so to let it fully absorb all the water and firm up. During which time you can heat the oven to 180C.

Once the mix is nice and firm (I mean really firm, it can’t even be a tiny bit runny – if it is then add another spoon of psyillium) grease the base of a loaf tin with coconut or olive oil, pour the mix in and firmly press it down with a spoon or spatula. Then place the bread in the oven and bake for forty minutes to an hour, until the top begins to brown and you can pull a knife out of the middle without any mix sticking to it. Finally, slice, smother in your favourite toppings and enjoy!

pumpkin seeds – nasiona dyni

almonds – migdały

sunflower seeds – nasiona słonecznika

psyllium husk - babka płesznik

powder – proszek

tablespoons – łyżki

herbs – zioła

herbs de provence – zioła prowansalskie

basil – bazylia

rosemary – rozmaryn

thyme – tymianek

smooth – gładki

stir – mieszać, zamieszać

gradually – stopniowo

to pour – lać, polać, nalać, nalewać

fully - w pełni

to absorb - wchłaniać, wchłonąć

firm up - wzmocnić, ujędrnić

firm - solidny, twardy, jędrny

heat the oven - podgrzać piekarnik

runny  - cieknący, płynny, rzadki

grease  - natłuszczać, smarować tłuszczem

loaf - bochenek (chleba)

tin - pojemnik, puszka

loaf tin - forma do chleba

coconut  - kokos

spatula - szpatułka

źródło

http://deliciouslyella.com/almond-quinoa-pumpkin-seed-bread/