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Sauerkraut

WHAT IS IT ?Fermented raw cabbage with a unique sour flavour The name is German where is very famous  but originally comes from Asia  similar to Kimchi (Korea) or Brovada (North Italy)

BENEFITS:
Fermentation makes more available the minerals and vitamins, especially Vitamin C and K 
The unpasteurised version keeps the alive probiotics lactobacilli and fibres which help to promote a healthy bowel 
The enzymes contained help to breakdown food easily and make it more digestible 


NUTRITIONAL VALUE per 100 gr:
- Kcal 19
- Carbs  4.3 gr which 
2.9 gr are Fibers
1.8 gr are Sugars
- Fat 0.1 gr
- Protein 0.9 gr
-  Vitamins:  C and K (relevant amounts) and B6 (small amounts)
- Minerals: Calcium, Iron and Magnesium (small amounts)
No Cholesterol or Saturated fats 

DISADVANTAGES:
High in sodium so not recommend if you are trying to reduce the intake of this mineral.
So this is another option to introduce in your veggies choices once in a while. 




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Vegan alternative: Zai Cai/ Cha Tsai/ Sichuan Vegetable

It's good to have more options when talking about veggies and try new things to have more variety in your diet

This Pickled mustard plant, usually can be salted and rubbed with red hot chili paste, and after that fermented with a unique spicy, sour and salty taste.


Recommended to wash it before consume it, to reduce the salt intake but also the spiceness.




Nutritional facts for 100 gr:

only 23 calories
0.1 gr fat, almost none basically
2.5 gr of protein
4.6 gr of carbs, which mostly are actually fibers


Low fat pudding, which one to choose

Pudding could be a good snack alternative if we pay attention on the amount of calories sugars and fats that can change enourmously from one brand to another


So here is a selection of which one to choose:



Tesco low fat rice pudding per 100 gr:

76 calories  

0.8  gr of fat

14.4  gr carbs (7 gr of sugars)




Alpro smooth chocolate per 100 gr:


83 calories  

1.9 gr of fat

13 gr carbs (10.5 gr of sugars)



Muller light chocolate fix per 100 gr:

95  calories  

2.7 gr of fat

15 gr carbs (9.6 gr of sugars)




Muller low fat rice pudding per 100 gr:

101 calories  

2.6 gr of fat

16.1 gr carbs (10 gr of sugars)

Sugar free biscuits

Sometimes Sugar free products can be very expansive or just not tasty.


I came across this product which is easy to find in almost every grocery, even in Poundland and the taste is like the classic digestive but with an amount of sugar that is very low
(less than half a gram for 100gr of product):



Maria sugar free biscuits from Gullon per 100 gr:

Calories: 412 
I would recommend a portion of 50gr or less (3 or 4 biscuits)

Fibre: 4.5 gr

Protein: 7 gr 

Fats: 11 gr

Salt: 1gr


The amount of fat could be high, but if combined with some low fat product like semi skimmed milk or light yogurt, it could balanced to obtain a low caloric intake overall, especially if you want to reduce your sugar intake.

Jordan's Skinny Syrup zero calories

We already discussed about the amount of calories in each spoon of sugar or honey
and we already discussed the natural alterantives to reduce the intake of artificial sweetener

If you would like to read these two articles here the links:


https://bettercallsaf.blogspot.com/2019/07/white-sugar-honey-and-fake-brown-sugar.html


https://bettercallsaf.blogspot.com/2019/07/alternatives-to-sugar-and-stevia.html





Now if all of the above is not working because of the taste, as a last resort you could try this syrup

To be honest having the natural sweetener like stevia would be the best solution but if you can't get use to the taste, having a zero sugar and zero calories alternatives is still better than having white sugar, especially if you are Diabetic, pre-diabetic or Obese.




Jordan's skinny syrup has:

Zero Calories

Zero Sugars




Comes in different flavours:

Vanilla 

Salted Caramel

Toffee

Brown sugar 




Where to find it:

in TKMAXX

or easier to find online instead than standard groceries 



Note: contains a…

Introducing more legumes in your diet

Usually vegetables don't provide the same amount and quality of protein like animal products
But there is an exception made for different varieties of legumes which can provide a healthy and complete protein source


Let's compare now different varieties per cup



Peas 150 gr:

Calories  120
Protein  8gr
Fibers 8 gr



Lentils 200 gr


Calories  240 
Protein  18gr
Fibers 16 gr


Chickpeas 150gr


Calories  260 
Protein  14gr
Fibers 12 gr






Black Beans 150 gr

Calories  200
Protein  15 gr
Fibers 14 gr