The benefits of raw apple cider vinegar

Every day, after I've done my oil-pulling, and rinsed my mouth with salt water, I drink a warm mug of raw apple cider vinegar, raw honey and water with a dash of cinnamon. Why would anyone do that, you ask? Well, I'm going to give you all the reasons why, right here.

Vinegar has, for centuries, been touted as a remedy for just about every existing ailment. But it's actually apple cider vinegar that has, more recently, been singled out as a health tonic. You'll find it in all health stores and Dischems these days. The big pharmaceutical companies would, of course, have us believe that regular medication is far better than alternative remedies. It always is, for them, because they have absolutely nothing to gain, financially, from alternative and preventative remedies. However, even they can't discount the following studies proving the medical uses of apple cider vinegar:

• Diabetes: The effect of vinegar on blood sugar levels is probably the best researched and the most promising of apple cider vinegar's health benefits. Several studies have found that vinegar may help lower glucose levels. A 2007 study of people with type 2 diabetes found that taking two tablespoons of apple cider vinegar before bed lowered glucose levels by 4%-6% when they woke the following morning.

• High cholesterol: A 2006 study showed evidence that vinegar could lower cholesterol.

• Blood pressure and heart health: A study with rats found that vinegar could lower high blood pressure. A larger study also found that people who ate oil and vinegar dressing on salads five to six times a week had lower rates of heart disease than people who didn't. 

• Cancer: A few laboratory studies have found that vinegar may be able to kill cancer cells or slow their growth. 

• Weight Loss: For thousands of years, vinegar has been used for weight loss. It stabilises the blood sugar making people feel fuller for longer. Bear in mind that apple cider vinegar alone, will not give you the body you want! But it's a good accompaniment to a healthy diet.

Scientific studies are great for some but they're not the be-all and end-all for me, given that scientists also believe that scientifically created food, and medication, is actually good for you! There are many people who also believe apple cider vinegar has the following benefits and I tend to agree:

• Detoxification: Apple cider vinegar is rich in natural minerals, vitamins and enzymes. The unique acids in apple cider vinegar can bind to toxins and help the body eliminate them more effectively. Apple cider vinegar can also help to stimulate circulation and aid detoxification in the liver. In ancient cultures apple cider vinegar was often used to purify the blood. Apple cider vinegar aids detoxification by breaking up mucus throughout the body and cleansing the lymph nodes to allow for better lymph circulation. A healthy lymphatic system can remove toxins from the cells in the body while improving immune system response.

• To help with digestion: This is possibly one of apple cider vinegar’s biggest benefits. It can help with indigestion and gastrointestinal discomfort caused by certain foods. It's said to clear up chronic acid reflux when taken with each meal and I can attest to that.

• Strengthens the immune system: Apple cider vinegar devotees claim that it is one of the main reasons they are able to ward of common illnesses like colds and flu. This is possibly due to its unique blend of vitamins, minerals and enzymes. It also possesses antimicrobial and antiseptic properties. I can vouch for the faster healing, myself!

• For soft and shiny hair: Acetic acid, the main ingredient in Apple cider vinegar, will remove build up from styling products and strengthen the hair shaft, leaving you with soft, shiny hair. It also balances your hair's pH level, kills bacteria, and helps get rid of dandruff. Dilute 1/3 cup Apple cider vinegar in 4 cups of water and pour over your hair after shampooing. Leave it in for a few seconds before rinse your hair using cold water to seal the hair shaft and create more shine. The vinegar smell will disappear as soon as your hair dries! Don't do this daily as vinegar is acidic!

A few other benefits:

• Prevents bladder stones and urinary tract infections
• Increases stamina
• Alleviates symptoms of arthritis and gout
• Reduces sinus infections and sore throats
• Improves skin conditions such as acne
• Protects against food poisoning
• Improves digestion and constipation
• Prevents muscle fatigue after exercise
• Fights allergies in both humans and animals
• Prevents bad breath when used as a gargle mixed with water
• Prevents body odour when used externally
• Prevents night time leg cramps

When I talk about apple cider vinegar, I don't mean the stuff you buy at pick n pay in the vinegar aisle. That is very poor quality, essentially "dead", vinegar and it's not going to have any medicinal benefits. It's been completely stripped of everything beneficial. It also contains preservatives and drinking it may actually be worse for you than not drinking any at all! The stuff I am talking about is raw apple cider vinegar which contains "the mother".   "The mother" is that cloudy sediment that settles on the bottom of the vinegar bottle if you leave it to stand for a while and it is made of of living nutrients and bacteria which is why it is so beneficial for you.

Dischem raw brand at a small cost of R19.95

A very good, imported brand, but pricier!

So, how do you drink it? Well, as I said in the beginning, I drink it every morning, about 20 minutes before breakfast. This is how I make it:

• Half fill a mug with hot water
• Add a teaspoon of raw honey and mix until dissolved
• Add a dash of cinnamon
• Top the mug up with cold water
• Only THEN, stir in a capful (or tablespoon) of vinegar
• Drink!

In case you're wondering why you add the vinegar last, it's because it is raw and adding it to boiling water will kill off a lot of the bacteria and nutrients that you NEED to be drinking. So it's best to add it to lukewarm water. The cinnamon is not essential if you're not a fan of it but, to me, it makes it more palatable. Cinnamon IS really good for you, in any case:

• It is known to lower blood sugar and cholesterol
• It has natural anti-infectious compounds
• It reduces pain linked to arthritis
• It may reduce the proliferation of cancer cells
• It is a natural food preservative
• It contains contains fibre, calcium, iron, and manganese
• It's been proven effective for menstrual pain and infertility
• Cinnamon holds promise for various neurodegenerative diseases, including: Alzheimer’s disease, Parkinson’s disease, Multiple sclerosis, brain tumours and meningitis

Knowing all that, why would you NOT add the cinnamon?! Besides which, it makes it taste a bit like mulled wine (according to my brother;)

I was REALLY surprised when, the first time I made it for GLM, she actually said she LIKED it! It is an acquired taste for some but we actually enjoy our morning mug and, if I forget it over the weekend when I'm out of routine, GLM will often go and make it for herself or ask why we aren't drinking it;) 

So, if you are ready to enjoy all the wonderful benefits of apple cider vinegar, head off to your nearest health shop or dischem, buy yourself a bottle and get started!

Real Food Friday Feast - Banana Bread

This is the first of many Friday posts, all related to my real food recipe for the week. Why banana bread, you ask? Well, simply because it's my FAVOURITE cake:) I went without it for many years thinking it could only be made with wheat flour and, as an IBS sufferer, I couldn't eat wheat, so that meant no banana bread. It was hard, I can't lie!

At first I played around with a few different flours like spelt flour and rice flour, but I find I battle with most grains, and they tend not to rise very well either, so they weren't really working for me. I always found that the recipes included stuff I'd rather not be eating as well and, as I'm not much of a baker, I really needed a recipe to follow that was tried and tested.

One day, while I was googling (something as common to me as breathing in case you hadn't guessed) I happened upon a link that mentioned grain-free cake. It immediately hooked my interest for obvious reasons! Intrigued, I clicked on the link and discovered a recipe using...

I didn't know it existed either!

Here are some of the benefits of using coconut flour:

• It is rich in protein, fibre and fat which makes it really filling. 
• It is also a good source of lauric acid, a saturated fat thought to support the immune system and the thyroid. Like most healthy fats, lauric acid also promotes good skin health. 
• It is an very good source of manganese which helps you to better utilize many nutrients such as choline and biotin (found in eggs), vitamin C and thiamin. Manganese also supports bone health, nervous system function, thyroid health and helps to maintain optimal blood sugar levels.
• It isn't grain-based, and so, doesn't present many of the issues that accompany grains for people with grain allergies or intolerances, such as myself. 
• It is gluten-free and, while it does contain food phytate, the mineral-binding effects of phytates in coconut are virtually non-existent which means that coconut flour doesn't need to be soaked (but that is something I will cover in another post!)

So, the recipe I found was NOT for banana bread unfortunately but I was undeterred! I now knew what I needed to do. The hunt for coconut flour was ON!

It actually wasn't too hard to find! I am a frequenter of Fruit and Roots in Bryanston and it was the first place I thought of when I headed off on my search. They specialise in all things organic and natural and they also, conveniently, have a 20% off sale every last Thursday of the month. Coconut flour is pricey to be honest. But an upside to it is that you use far less than you would normal flour. For example, if the recipe said you needed 2 cups of normal flour, you'd only need about 1/2 a cup of coconut flour. It's highly absorbent and too much flour will dry out a recipe. The general rule, when baking with coconut flour, is to add extra moisture in the form of eggs or milk or even fruit juice.

I did some more googling and found a few recipes for banana bread and then the experimenting started! Not only was I a coconut flour newbie, but I also needed to figure out a recipe that suited my organic, healthy needs. That meant no refined sugar or vegetable oils or margarine. I also couldn't do cow's milk and I didn't want just normal baking powder because that's full of aluminium. (FYI) I found an aluminium free baking powder at Fruit and Roots again:)

There were a couple of different types but this one was the most affordable.

I tried quite a few different recipes. Most of them ended up coming out very dry and hard and FLAT. They didn't rise at ALL. My wife (we'll call her GLM), angel that she is, dutifully told me every time that it was DELICIOUS, bless her heart;) But I was NOT satisfied. I knew I could do better and wanted it to taste like my mom's banana bread used to taste. There HAD to be a way.

One day, I decided to add a teaspoon of bicarb to the mix and VOILA! The perfect banana bread:) I was overjoyed and, this time, GLM could honestly say that it was delicious;) 

Before I give you the recipe, I need to stipulate that ALL the ingredients used in this are either organic or free range. Oh, and there is only ONE raw honey that I use. It is THE BEST honey in all the world and I buy it by the crate direct from the farmer. I refuse to eat any other. If you would like to order some, please email me: mellowhealth@melanielowe.co.za

Without further ado, here is the recipe: 

Grain-Free Banana Bread with Coconut Flour

4 eggs
2 Tbs honey
1/3 cup salted butter or coconut oil (if not salted butter add ¼ tsp salt to recipe)
2 or 3 (depending on the size) very ripe bananas, mashed
3 full Tbs plain yogurt
3/4 cup coconut flour

1 tsp baking powder 

1 tsp bicarbonate of soda

Method

• Whisk up the eggs, honey, butter, yoghurt and mashed bananas 
• Sift flour, baking powder and bicarb into the batter and stir until completely mixed 
• Pour into a greased loaf tin and bake in a pre-heated oven (175°C/350°F) for 40-50 minutes 

NOTE: Please keep an eye on your loaf because my oven has a door that doesn't close properly and I have had to play around with temperature and time to avoid over or under cooking it! Stick a toothpick in and it should come out clean.

Here are a few really nice ideas to make it more interesting and delicious!

• You can make it a chocolate banana bread by adding 3-4 Tbs organic cocoa powder 
• Make it a cinnamon banana bread by adding 1 tsp organic ground cinnamon 
• Make it a ginger banana bread by adding 1 tsp organic ground ginger
• Give it an extra omega 3, crunchy boost by adding 2 Tbs of flaxseeds
• I also occasionally add a handful of dried cranberries and the same can be done with raisins or nuts

Honestly, once you have mastered your banana bread, the sky is the limit. I tried an apple and cinnamon loaf this morning and it is YUMMY!

A slice of this banana bread has only 6 grams of protein, 9 grams of fat and 18 grams of carbs! That will alter slightly depending on what fruit you use, but it will still be low in calories at only 170 calories a slice. You  can triple all those amounts if you use a grain flour like wheat and even more if you use normal, refined sugar. The amazing thing is that every single calorie of this banana bread is GOOD FOR YOU. Kinda blows your mind a bit huh?

If you find coconut flour is out of your price range, fear not! I have since discovered chickpea flour! 

It is also a grain-free flour and it is a lot more economically viable. It DOES give your baked goods a slightly nuttier flavour but I enjoy it and hopefully you will too! You will just need to alter the recipe slightly with the chickpea flour and these are the changes below:

Grain Free Banana Bread with Chickpea flour

3 eggs
2 Tbs honey
1/3 cup salted butter or coconut oil (if not salted butter add ¼ tsp salt to recipe)
2 or 3 (depending on the size) very ripe bananas, mashed
2 full Tbs plain yogurt
11/2 cups chickpea flour

1 tsp baking powder 

1 tsp bicarbonate of soda

You will use the same method to make this one.

The nice thing about chickpea flour is that you can buy it at dischem. In fact, dischem is going to become your favourite shopping place for all your organic needs;) What's really handy about Dischem is that they have a loyalty card system. Not only do they use the money you spend to help various charities, but you also get rewarded with money back. There is an added advantage for FNB bankers in that you can shop there with your ebucks. I love shopping at places that reward you:) And I really like that dischem has good ethics when it comes to protecting their customers, animals and the planet.

I have plenty of other suppliers that I get all of my organic goodies from. It has been a journey of discovery over the last year and I have slowly but surely built up a good, solid list of organic suppliers and nothing would give me greater pleasure than to bring them all business! I think they deserve it given all that they are doing for a healthier world. That will be a blog post for next week!

Please let me know how your banana bread turns out! Happy baking:)