Treats for Diabetes Sufferers with Susan Jane Murray

Watch Susan Jane Murray make Raw Cacao Bon Bons on The Afternoon Show.

Watch Susan Jane Murray make a nutty dessert, Nutalicious on The Afternoon Show.

Friday, 14 November 2008

Susan Jane Murray, Specialist Cook, will demoGreat for Diabetes sufferers who have to avoid too much sugar in their diets.

Today is world Diabetes day
About World Diabetes Day:
World Diabetes Day (WDD) is the primary global awareness campaign of the diabetes world. It was introduced in 1991 by the International Diabetes Federation (IDF) and the World Health Organization (WHO) in response to the alarming rise in diabetes around the world. In 2007, the United Nations marked the Day for the first time with the passage of the United Nations World Diabetes Day Resolution in December 2006, which made the existing World Diabetes Day an official United Nations World Health Day.
World Diabetes Day is a campaign that features a new theme chosen by the International Diabetes Federation each year to address issues facing the global diabetes community. While the themed campaigns last the whole year, the day itself is celebrated on November 14, to mark the birthday of Frederick Banting who, along with Charles Best, first conceived the idea which led to the discovery of insulin in 1922.
In 2007 and 2008, the theme of World Diabetes Day is Diabetes in Children and Adolescents. Diabetes is one of the most common chronic diseases of childhood. Type 1 diabetes is growing by 3% per year in children and adolescents, and at an alarming 5% per year among pre-school children. It is estimated that 70,000 children under 15 develop type 1 diabetes each year (almost 200 children a day). Currently, an estimated 440,000 children live with type 1 diabetes globally. Type 2 diabetes was once seen as a disease of adults but today, it is growing at alarming rates in children and adolescents.
The International Diabetes Federation's two year focus on children through the World Diabetes Day campaign, aims to increase awareness among parents and caregivers, teachers, healthcare professionals, politicians and the public.
Susan Jane Murray - Inspiration in an Apron

o President of Oxford Uni Gastronomy Society
o Nutritionist
o Specialist Cook (www.susanjanemurray.com)
o Modelled for 8 years
o Monthly columns in The Dubliner magazine, Oxfordshire Life, The Green Parent
o Regular feature on BBC2 and Jack FM radio, imparting her infectious enthusiasm & nutritional titbits on how best to optimise health and performance in our fast-paced hectic lifestyles.
o Essentially, diabetes is related to elevated blood sugar levels, so the logic goes, eat more sugar, get diabetes

Raw Cacao Bon Bons
Seismic little fellas

About this Recipe:
aka Brain Boosters, for seismic concentration levels and that extra edge on others. Helps nourish brain cells and turbo-charge the formation of new cells by providing oodles of omega 3-6-9. The high amount of magnesium and antioxidants found in unprocessed raw cacao nibs will electrify circulation and keep you fizzing for longer.

Ingredients:
. 1/2 cup tahini
. 2 good tablespoons of carob powder (Cotswold brand excellent)
. splash of fresh water
. 1/2 - 3/4 cup agave or maple syrup
. 1 & 1/2 cups of goji berries
. 1 cup raw cacao nibs
. 2 & 1/2 cups milled / ground mixed seeds (sold in packets also)
. 1 cup of ground almonds, or further milled seeds
. 1/2 cup of seeds thrown in (shelled hemp or pumpkin seed best)
good quality salt (pink Himalayan ex) to taste

Method:

This is to make approximately 70 little turbo-chargers (they freeze very well, and love being gifted!);

1. Combine tahini and carob (and maca if using) in a bowl, whisking it by hand with a fork until gloriously glossy and smooth.

2. Add a dash of spring water, and whip it into submission. Bizarrely, water thickens tahini so don't worry if you think you've done something weird. You haven't. The tahini has.

3. Now (but not before!) add the agave. Set aside.

4. In a larger bowl, toss the cacao nibs, ground almonds and milled seeds, walnuts (omega 3) or pumpkin / hemp seeds (omega 6) together with a generous helping of a good salt like pink Himalayan Salt (packed with rock minerals). You can use ground flax n'goji seed mixture from Linwoods especially high in omega 3 fats for those with inflammatory conditions like arthritis, joint pains, sprains, or injuries. Omega 3 is diesel for the brain and central nervous system. Anything that nourishes our sensory neurons is certainly worthy of further attention, am I right?!

5. Mash the agave mixture into the dry ingredients, mashing well until you can form little bon-bons from the 'dough.' If you find it too wet, add more seeds. Too dry? Another splash of water.

6. Finally add gojies (they keep their colour better if added last). Taste, and adjust the agave/maple syrup and salt measurements to suit your fancy.

7. Between your palms, or finger tips, roll the dough into little bon bons, big or small. You can roll or dust them in cocoa powder, crushed pistachio, or bee pollen for added variety, but I leave them as they are. Scrumdiddliumptious.

Why are some of these ingredients good for your Diabetes general health ?

Agave syrup
A groovy natural nectar from the cactus plant ideal for diabetics as it does not yo-yo blood sugar levels like sugar, honey or maple syrup does. Synthetic sweeteners are lab creations and of dubious genesis. Always go natural where you can.

Raw seeds
Pumpkin, Sunflower, Hemp, Linseed / Flax
A powerhouse of nutrition, seeds are bursting with enzymes and brain-boosting omega oils needed to nourish cell reproduction (always useful during the festive season when we manage to cull whole herds of these!). High in protein and live enzymes, your skin will glow like Jo-Lo.

Goji berries
Low GI (chat about what Glycemic Index is)
Not only do gojies make your heart go giddy-up but they are replete with all 8 essential amino acids to make a complete source of protein (athletes take note). They improve circulation (not a bad thing for extremities), bump up immunity (beta carotene & vitamin C levels higher than any other fresh fruit) and help clear skin (ample trace minerals including zinc).

Raw Cacao
Cacao (kah-cow) has earned the unfair reputation of being a deliberate mispronunciation of cocoa (koh koh) belonging to the nouveau Birkenstock tribe.

Cacao is the hardcore almond-shaped raw stuff with a purplie hue, before we pound it to a powdery pulp. They are more commonly sold in health food stores and online as nibs. Inside contains a constellation of cosmic properties, from its powerful aphrodisiac affects to its royal rejuvenating abilities. They release bliss-filled chemicals called serotonin, dopamine and anadamide in the brain. Replete with B vitamins, good alkaloids, flavanoids, amino acids, carotenoids and a super high mineral content of magnesium, zinc and iron, raw cacao nibs can boast a nutritional bounty rivalling many a multi-vitamin pill.

In particular it can be useful for skin conditions such as acne (zinc), low libido (magnesium, zinc, iron), poor concentration (low caffeine content and high nutritive value), depression, cholesterol, circulatory problems, varicose veins, and relief of constipation in as little as a few hours.

Nutalicious

About this Recipe:
Be warned. It's terribly addictive! But that's ok, because it's brimming full of crucial trace minerals to help support proper immune function and adrenal glands. I managed to fool our photographer, and utter chocolate addict, into thinking this had sugar, dairy, and chocolate. He exclaimed that anything as delicious and healthy as this had to come from heaven. I'll let you be the judge of that

Ingredients:
. Filling
. 1/2 cup almonds
. 1/2 cup walnuts
. 1/2 cup brazil nuts
. 1/2 cup ground almonds or ground milled seeds
. 1 cup pitted dates
. 3 large tablespoons of hazelnut butter
. Agave nectar (optional)
. Sea salt flakes

Topping
. 1 hefty tablespoon of tahini
. splash of filtered water
. 1 tablespoon carob
. 1-2 tablespoon coconut oil
. 1 tablespoon agave nectar / maple syrup

Method:
1. For the filling, pulse everything in a magimix for 15 seconds. Not too long as we want broken not pulverised nuts. The nut butter is the secret ingredient to help hold it all together instead of using fattening syrup or dairy butter.

2. Taste to make your tail wag. If desired, add a smidgeon of agave or honey, and crunchy crystal sea flakes.

3. Line a small shallow dish or plastic lunchbox with cling film. Press the mixture down firmly with a metal spoon or finger tips to about 1 inch in depth. It should stick together. If it doesn't, add more nut butter or press harder into the mould. Freeze for 20 mins.

4. In the meantime, get going on the topping. You could easily melt dark chocolate over. However, we recommend you try our own caramelly carob topping as a change and healthier alternative. Instant chicory granules (good old coffee substitute) or grated nutmeg adds a bit of depth if you like a spiced aftermath. So, once again I diverge . on the lowest heat, melt everything together, whisking to thicken the nut butter into the liquid. The coconut oil helps set the topping as it solidifies at room temperature. Coconut oil is a fantastic addition to your pantry because it does not hydrogenate upon heating, unlike other oils. It has strong anti-fungal and anti-bacterial properties also, assisting your wee eco system and immune function.

5. Pour this beauty over your nut filling, and return to freezer until set. When ready, best stored in fridge or stomach. It also freezes for weeks at a time and defrosts naturally in 5-10 mins (handy for unexpected guests and mid night munchies!)

Why are some of these ingredients good for Diabetes Sufferers:
. Tahini:
Sesame paste, gleaming with nutrition . High in B vitamins to help cope with stress and more efficient release of energy particularly for diabetics. Calcium and iron. A great blood builder.
Mixed with agave, expect a caramelly fudgie delight. Susan's secret.

. Nuts:
Nuts are good sources of magnesium and fiber; both have been shown to help the body use insulin more efficiently, a step that would reduce diabetes risk. They are also a prime source of polyunsaturated and monounsaturated fats - the 'heart healthy' kind - which may also help the body better regulate insulin.

Susan Jane Murray - Inspiration in an Apron;

. President of Oxford Uni Gastronomy Society
. Nutritionist
. Specialist Cook (www.susanjanemurray.com)
. Modelled for 8 years
. Monthly columns in The Dubliner magazine, Oxfordshire Life, The Green Parent
. Regular feature on BBC2 and Jack FM radio, imparting her infectious enthusiasm & nutritional titbits on how best to optimise health and performance in our fast-paced hectic lifestyles.

Raw Cacao
Cacao (kah-cow) has earned the unfair reputation of being a deliberate mispronunciation of cocoa (koh koh) belonging to the nouveau Birkenstock tribe. This tribe, as endearingly mused by many a city satirist, tend to indulge in the latest detox frenzies, have personal Pilates instructors, designer bath towels, and organic toilet paper. And of course attempt to hijack the innocent and charming reputation of the original 1960's Birkenstock wearers. However, cocoa and cacao are not quite the same thing - indeed from the same family but as different as Anne & Barry. Neither should be confused with coca which is the white powdery illegal substance health food stores definitely do not retail.

Cocoa is the processed powder from the cacao plant which goes to make our hot chocolate and glossy sugar-laden commercial bars. Unfortunately the cacao butter has mostly been removed as well as much of its nutritional goodness through the damaging refinement and heating process. Its caramel mocha colour is emblematic of this, when compared to unrefined raw cocoa which sports a deeper coffee colour.

Cacao on the otherhand is the hardcore almond-shaped raw stuff with a purplie hue, before we pound it to a powdery pulp. They are more commonly sold in health food stores and online as nibs. Inside contains a constellation of cosmic properties, from its powerful aphrodisiac affects to its royal rejuvenating abilities. It is intoxicatingly effective, releasing bliss-filled chemicals called serotonin, dopamine and anadamide in the brain, responsible for turbocharging our wee neurotransmitters and keeping our dimples glowing. I write of course from personal experience! Replete with B vitamins, good alkaloids, flavanoids, amino acids, carotenoids and a super high mineral content of magnesium, zinc and iron, raw cacao nibs can boast a nutritional bounty rivalling many a multi-vitamin pill. In particular it can be useful for skin conditions such as acne (zinc), low libido (magnesium, zinc, iron), poor concentration (low caffeine content and high nutritive value), depression, cholesterol, circulatory problems, varicose veins, and relief of constipation in as little as a few hours.

So what do they taste of?
Some of my prized gastro-guineas have mixed up the raw nibs with coffee beans due to their pleasantly bitter crunch and strong, almost captivating aroma. Don't expect butter-smooth delicacy. This is hardcore unadulterated chocolate straight from the cacao plant. In truth, it benefits a helping hand from agave or maple syrup.

And what can we do with them?
Well for a start, you can persuade your men to munch them due to their impressive levels of iron and zinc, feeding their virility, stamina, and testosterone production. Guaranteed to make you feel indestructible! Sprinkle them on soaked oats for your breakfast, snack on chunks of Choc Blockbuster, or pop some of my Brain Boosters into your bag for later in the office or classroom. Yoghurt loves them. Fruit salads not so much.

Why are they healthier for diabetics?
The refined muck elevates your blood sugar levels too quickly, and is devoid of nutritional content.

www.susanjanemurray.com/fuse/recipes/sub/5/id/2/Nutalicious.html

Nuts

Tahini
Sesame paste, gleaming with nutrition. High in B vitamins to help cope with stress and more efficient release of energy particularly for diabetics. Calcium and iron. A great blood builder.
Mixed with agave, expect a caramelly fudgie delight. Susan's secret.

Salt
Himalayan Rock salt excellent source of electrolytes and trace minerals for the body .

Table salt nasty nasty stuff.

Rock salt, and Celtic seas salt (grey damp stuff) tremendously tasty and free from preservatives and chemicals, found in regular salt.