Sweet Potato Toast
Gluten-free, Dairy-free, Soy-free, Egg-free, Nut-free & Vegan
Sweet Potato Toast is a healthy, warm breakfast using sweet potatoes! It’s a comforting way to avoid white bread and you can top it anyway you like.
Approximate Time: 20 mins- 25 mins
Ingredients:
- 1 x large sweet potato
Instructions
- Preheat the oven to 200°C (400°F) and line a baking tray with baking paper to prevent sticking.
- Slice the ends of the sweet potato off, then cut it lengthwise into about 1.5 cm thick slices. Arrange the slices in a single layer on the baking sheet. (No oil needed!)
Bake until the slices are tender and easily pierced with a fork, about 20 minutes. - You can leave them a little longer for a more roasted look. Serve warm with your favourite toast toppings.
- Store any leftover sweet potato slices in an airtight container (glass or ceramic is best) in the fridge for up to a week. To reheat for an easy breakfast, simply pop them in the toaster! (I use a 3 out of 5 setting on my toaster.) Top and enjoy again!
Sweet Potato Toast Toppings
- Homemade baked beans
- Roasted tomato slices with green onions and olives
- Hummus and sliced cucumbers
- Mashed avocado with lime juice and salt
- Ricotta and honey
- Almond butter with sliced bananas
- Tahini and cinnamon
Your Immune System: The Army Within
To boost our immunity it is wise to turn to nature for foods to nurture, boost and nourish our bodies. These include fresh whole foods, lean protein from meats, cold water fish such as salmon, eggs, dark green and leafy green vegetables, orange root vegetable such as sweet potato, avocado, fresh herbs such as parsley, garlic, onion, mushrooms, nuts and seeds.
Click on the Wellness Review for many other tips to support your immune system as the winter weather settles in.
Fighting Viruses Naturally
It is predicted that this year is going to be a bumper season for colds and flu. Some people find that the flu vaccine affects their system and they prefer natural approaches when boosting their immune system.
At the Clinic we have effective prevention protocols and reliable treatments and approaches to deal with bacterial and viral infections. We have remedies that will fight bacteria and viruses as well as herbs and nutrients to reduce mucous, fatigue, aches, pains and other uncomfortable symptoms that these winter gremlins cause!
One of the most effective remedies we have is “EB Antiviral”. This remedy is one of our herbal liquids which is quickly absorbed into your system. Unlike other herbal remedies, the flavour of this liquid is a quite pleasant berry taste and is easily squirted directly into the mouth.
EB Antiviral can be used acutely for a viral infection and prophylactically to keep viruses away throughout the cooler months. It can also be added to general immune formulas personalised to you during a consultation at the clinic.
About Fibre
Fibre is the indigestible part of food. They are categorised as soluble, insoluble and resistant starch fibres; all of which are required to support a healthy digestive system.
Soluble fibre absorbs water, turning into a gel during digestion. It slows digestion down by increasing the time it takes to empty the stomach’s contents, resulting in us feeling fuller for longer. It also assists in lowering cholesterol and regulating blood sugar levels.
Insoluble fibre absorbs water; its role is to soften the bowel contents, softening the stool or poo, making it easier to go to the toilet and promotes regular bowel movements.
Resistant starches are prebiotics that cannot be digested in the small intestine. Once they move to the large intestines however, fermentation takes place and this supports the production of probiotics, the good bacteria, which enhances bowel function and supports immune health.
Are you chewing your food properly?
Mastication, otherwise known as chewing, does not merely break your food into smaller pieces so that you can swallow, it is the first stage of digestion.
Healthy digestion and nutrient absorption begins with the simple act of chewing your food. When you chew your food properly, your body undergoes several processes that trigger digestion.
Digestive enzymes are released which help to break down our food. If food isn’t digested properly, you could suffer from digestive issues such as indigestion, heartburn, burping, wind, bloating, constipation, headache and fatigue.
Digestion is one of the most energy-consuming processes of the body, so it’s essential that you help your body along by doing your part.
Research shows that you can aid your digestion by chewing softer foods 5-10 times and more dense foods such as meat and vegetable up to 30 times.
Important tips to assist chewing and enhance digestion:
Eat Mindfully. It is very easy to rush your food down when stressed. When stressed your stomach doesn’t produce proper levels of acid and you are unable to digest properly. Take some deep breaths and relax before eating.
Make a point of chewing your food adequately. The food should be well broken down when it is swallowed.
Don’t have drinks when you are eating. Drinking during eating can dilute your digestive juices and reduce efficient digestion.
Put down your eating utensils between mouthfuls. So often we have the next huge mouthful on our knife and fork before we have finished chewing the previous mouthful. By putting down your eating utensils, you allow space to chew and swallow without rushing. Slower entry into the digestion allows your stomach to work better. It also gives time for the messages of satiety to get to your brain to prevent you from overeating.
Put smaller serves on your knife and fork. To ensure you chew and digest well, have smaller serves on your fork. This will allow you to eat more slowly and chew more efficiently, allowing for better digestion.
Come and meet our new reception team
We would like to introduce you to our new receptionists!
Lisa comes to us from a background in travel and is accustomed to juggling the many tasks that our reception offers. She will greet you with a bubbly smile and a professional manner.
Jennifer has studied Naturopathy and is loving working in our healing environment. She will provide the great customer care and professional service that we proudly provide at the Sutherland Shire Naturopathic Clinic.
It is great to have such new and enthusiastic energy in the clinic.
Both girls look forward to meeting you!
Detox your digestion
If your gut is out of balance, not only will you feel obvious signs like indigestion, but your whole body suffers.
Your digestive system is a highly complex ‘tube’ which runs from your mouth right through your body to the colon. It is responsible for the many functions that are crucial for health and vitality including digestion, hydration, nutrient absorption, maintaining immunity and eliminating toxins. If any part of the digestive system isn’t working properly then a myriad of digestive symptoms can present. You may also suffer compromised mood, hormonal imbalance, reduced energy, and lowered immunity.
Here are a few pointers to get you back on track.
1. Refocus on food
Increase your intake of bitter foods – like lemons, limes, endive, rocket and apple cider vinegar – to stimulate the secretion of digestive juices and ensure the proper breakdown of food and improved nutrient absorption. This approach will also reduce symptoms of indigestion.
Fibre is a must when it comes to healthy digestion. Fibre ensures a healthy colon and regular bowel movements. Get your fibre intake from natural sources like fruit and vegetables, chia seeds, oats, whole grains, nuts and seeds. Prebiotic fibre, found in many fruit and vegetables including bananas, leeks, whole grains, garlic and onions, is particularly beneficial, as it supports the growth of good bacteria in the digestive system.
Garlic also has powerful antibacterial and antiseptic actions that ward off unwanted pathogens in our gut. Studies confirm it can effectively treat diarrhoea caused by undesirable intestinal bacteria. Wheat, corn, dairy, eggs and soy are common culprits when it comes to digestive problems, so try an elimination of these foods, getting rid of one food at a time, to see if symptoms improve. We can help you with this process.
2. Go green
Dandelion Root and Globe Artichoke, just to name a few, are known as herbal cholagogues, meaning that they stimulate the secretion of bile which in turn aids digestion, especially of fats.
Cholagogues also improve and promote bowel function. We have many kinds of cholagogues in the clinic. Another of my favourite herbs for improving digestive discomfort is slippery elm. Slippery Elm is a demulcent, meaning it coats and soothes the digestive tract. It is a very safe, kind and healing remedy to the digestive system.
Add this powder to a morning juice or smoothie for an easy fibre boost. You will never know it is there and it will do wonders for your digestive linings.
3. Light your fire
Raw foods are very popular but they don’t suit everyone! In traditional Chinese medicine, chronic digestive issues like bloating, wind, cramping and abdominal distension are thought to be due to an excessive consumption of cold and raw foods, which are said to dampen digestive ‘fire’.
For anyone with a compromised digestive system, it may be best to eat warming foods, spices and fluids, especially upon waking, rather than shocking the stomach with chilled food. If you are confused about what you should be eating, make an appointment and allow us to help you work out what is right for your body.
Ginger tea is an excellent panacea in this instance, while ice cream, for example, would definitely be one food to avoid.
4. Improve circulation and reduce stress
Never underestimate the benefits of exercise. Wellbeing can be assisted with exercises such as swimming, walking, running, or more gentle movements such as yoga or tai chi. These activities also do wonders for reducing stress and anxiety. Regular exercise can improve the function of your digestive system and is fundamental to body balance.
