Q&A - TIGERNUTS (TERRA FIRMA FOODS)

When I saw a press release for Tigernuts grace my inbox I was immediately intrigued. Any sort of health food I am all about learning more about so I decided to contact the owner and get some questions answered so that I could better understand for myself then share the knowledge with you all!

In this Q&A we are interviewing the founders Elizabeth and Penny Sattle. We talk about Tigernuts the brand and the food as well as health in general.


Where did the inspiration for Tigernuts come from? 
Biz actually came across Tigernuts during one of her work trips to the US (she owns a marketing and communications business also and does a lot of work in international markets).. We have both been passionate about health for a very long time and decided that Tigernuts needed to be bought to Australia and it would be a really great project for us to work on together.

Can you explain a little bit about to origin of Tigernuts and what exactly they are? 
Tigernuts are actually not nuts, but tiny tubers (root vegetables). Tigernuts were originally cultivated in Northern Africa, and are one of the world’s oldest sources of nutrition. A recent study by Oxford University actually indicates that Tigernuts made up around 80% of Nutcracker Man’s diet between 2.4 and 1.4 million years ago ! Tigernuts have long been used as a food source, and in traditional medicine for early civilizations including the Chinese and Persians. They were one of the earliest domesticated crops, and have even been found in the tombs of Egyptian Pharaohs. The Persians were so fond of Tigernuts that during the Middle Ages, after their expansion across the north of Africa, they introduced the root vegetable to Europe and the Mediterranean.

What is it that makes Tigernuts such a nutritious thing to eat, even considered a superfood? 
There are so many things! They are gluten, dairy and nut free. They are also Paleo and Auto Immune friendly. The small tubers are very high in fibre and the #1 natural source of resistant starch. Resistant starch is a prebiotic starch that acts much like insoluble fibre. Resistant starch is not digested in the stomach or small intestine; instead it is passed through to the colon where it acts as food for our bodies friendly gut bacteria (probiotics). Furthermore, Tigernuts contain digestive enzymes like catalase, lipase and amylase. The enzymes combines with Tigernuts’ resistant starch and fibre content aids digestive health, improves insulin sensitivity, lowers blood sugar levels and helps to counteract issues of the bowels. Tigernuts are high in good fats, primarily oleic acid – the good fat found in olive oil and avocado. In fact, the composition of Tigernut Oil is almost identical in composition to olive oil. Tigernuts are also rich in vitamins and minerals including phosphorous, potassium, calcium, magnesium, copper, manganese, iron and vitamins E and C.

It’s obvious with Tigernuts that health is a priority, what are the main reasons you would urge someone to consider healthier snacks such as this? 
Tigernuts are great because they have a natural sweetness so they can help you curb that sugar craving without ruining the diet! The high fibre and resistant starch content of Tigernuts also means that they keep you fuller for longer. Tigernuts are quite chewy, which means you have to chew them (obviously) but it also makes them harder to overeat. They are also a great nut-free alternative to nut flours that tend to be provided as gluten free alternatives.

Tigernuts has seen much success, what do you see happening next? Are there any upcoming projects or plans to expand in different directions? 
Well we have only been launched a few weeks, but the feedback so far has been amazing. We do have some other products that we are working on at the moment, but that’s top secret info so if I tell you I would have to kill you….(joking!) we will definitely keep you posted though :)

A huge thank you to Terra Firma Foods and Tigernuts for being part of this healthy discussion.

If you want to check out some of the previous Q&A's on Jordy's Fitness you can check out that section of the blog here.

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SHERPARD'S PIE - VEGAN VERSION

Being vegan doesn't mean you have to give up the things you used to eat with meat and dairy in it, well actually that is what it technically means but what I'm saying is that you can vegan-ise it! Most recipes can be made to remove all animal products perfect if you are vegan or like to eat vegan alternatives every now and again. 

I have been making this recipe for years and always bust it out in the cooler weather but let's be real I eat this year round. It is so filling and satisfying you won't believe how simple the ingredient list is. 

Ingredients

3 larg potatoes

1 onion

1 can crushed tomatoes 

1 packet tofu or veggie mince

Salt, Pepper and Herbs 

Method

- Wash and peel the potatoes then cut them into small squares. Put these in boiling water on the stove until par boiled because we want them to finish the cooking process later on in the oven. Once they are finished you can drain and roughly mash them. 

- Take your tofu and squish it up with your hands to make something a bit thicker than a cottage cheese consistency. Otherwise if you are using some mock mince then you can prepare this instead.  

- Into a large deep frying pan add some oil, the crushed tomatoes, tofu, herbs and spices.

- Into a deep ceramic or glass dish add in the crushed tomato and tofu mince mixture. 

- Add on top your mashed potato then pop it in the oven for about 30-45 minutes on 180 degrees Celsius.

- Take your Sephard's pie out once it starts browning on top, cut up and serve.  

Both versions with tofu or mock mince are delicious - you could even have a mixture of both. 

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VEGETARIAN VEGETABLE WONTON RECIPE

I absolutely love all types of Asian food and a particular favourite is dumpling, wontons, gyozas and anything along those lines. 

I love them so much that I go through stages where I want to eat them all the time but going out to a restaurant for them everytime I crave them isn't practical. So I often find myself making my own and have come to find a recipe I really like for them.

It is actually really simple and easy but a little bit time consuming when it comes to assembling them and waiting for each to cook. I personally think the trouble is well worth it for the end results (which are delicious).  

Ingredients:
1 pkt Soft Tofu
1 pkt Wonton Wrappers
2 Carrots
1 Onion
1 Egg (optional)

Method:

1. It's time to get your hands dirty - take your soft tofu and squish it up in a bowl so that it has the consistency of cottage cheese. Grate your carrot and finely dice your onion. You could add in some shallots instead of or as well as the onion for some colour, texture and added flavour. Add all of your ingredients into a bowl and season with salt, pepper and any desired spices.

2. Take your wont wrappers and they them out onto a plate or board. Proceed to dampen the outside rim of the wonton wrapper squares, place your mixture inside them and wrap it up to scrunch at the top.

3. Now it's time to steam them so add some oil to the base of your steamer and gentle place your wontons on. Close the lid and leave to steam for around 7 minutes.

4. Once tender, gently remove them from the steamer and place them on a plate with damp cloths so that they stay moist and warm.

There you have it - delicious resteraunt quality wontons/dumplings in the comfort of your own home with creative freedom to fill them with whatever you want. 

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TOFU PARCELS - QUICK AND EASY VEGAN RECIPE

You want to nourish your body and fill it with amazing vegan fuel but you have come home exhausted after a crazy day at work? Sounding familiar..I know it sure happens to me so this quick and easy recipe keeps me eating vegan and healthy without having to try hard or cook for hours.

I mean a lot of vegan meals are super simple and quick to pull together but this one takes a matter of minutes then you throw it in the oven!

What you will need:

1 pkt Tofu (I like using this plain organic one)

1 Red Onion

2 Tomatoes

Pine Nuts

Salt + Pepper

The process is easy
1. Cut up all of your tofu, onion and tomato into small bite sized pieces.
2. Place your mixture into small portion sizes inside of aluminium foil.
3. Add pine nuts, salt and pepper to season then wrap them up.
4. Put them in the oven for around 20 minutes on around 180 degrees Celsius.

These are on the lighter side of a dinner so they make a perfect snack or nutritious meal when you aren't feeling like eating much. They are extremely delicious and leave you really satisfied.

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FITNESS INSTAGRAM ACCOUNTS TO FOLLOW

There is nothing better than scrolling through your Instagram feed for a little motivation and it is definitely the social media I turn to for fitness inspiration.

I have rounded up my four favourite Instagram accounts with gorgeous gals and incredible healthy food.

@reneesomerfield is an Aussie model with an incredible body. She is a vegan and really passionate about animal rights and global issues which I really admire. I love seeing a beautiful girl being even more beautiful inside and she is certainly inspirational when it comes to leading a healthy cruelty free lifestyle. 

@ellie_gonsalves is a Brissy model currently living in LA so not only do I love her showing us some snaps from the city but she also shares her workouts and food. She is serious #bodygoals and an all round stunning girl. Ellie is also a vegan like Renee so that is another huge reason I follow her.

@alexisren is as cute as a button and great fitspo because she is incredibly fit. I love her natural beauty, fashion sense and constant adventure which she documents on her Instagram.

@niomismart is incredibly inspirational, having turned from fully fledged meat eating into vegan practically overnight. She is the most creative person I know with her meals and whips up the most delicious vegan versions of everything. The English beauty definitely gives me some food inspiration and I love following her travel adventures as well.

Those are four accounts I really enjoy on Instagram because they get me inspired about veganism, travel, life and fitness. I would highly recommend following them and I hope you enjoy their content as much as I do!

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3 EASY WAYS TO LOSE WEIGHT AND BE HEALTHIER

Losing weight and being healthy doesn't have to be hard and these three tips prove that! All it requires is a shift in your attitude and a little bit of thought into your daily actions. Follow these three steps and you will see a boost in your nutrition and will be on the way to a healthy lean lifestyle.

Start your day with a smoothie
Whether you normally skip breakfast or opt for sugary cereal. - start your day right with a cup full of fruit, veggies and nutrition. Not only will it give you so much energy that will last throughout the day but it means you most likely won't need coffee - goodbye caffeine dependence! I would definitely recommend my healthy breakfast protein smoothie, you can watch the recipe video below or click here.

Swap soft drink for water
If you normally have a can of Coke with your lunch, swap it for water. It doesn't have to be boring because you can infuse it with citrus or fruits. It is truly appalling how much sugar are in soft drinks and you really shouldn't be fueling your body with it. I have heard some incredible stories of dropping weight once quitting soft drink and I absolutely believe it.

Drink your daily dose of veggies
A cup of spirulina may be absolutely disgusting (believe me, I understand) it immediately boosts your body with a hit of nutrients, vitamins and minerals. If this is too much for you then simply replace iceberg lettuce with kale in your salads, it has a much higher nutritional value.

Yes that is how easy these three tips are! Things you can start incorporating into your routine starting tomorrow, or even today.

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BEGINNER TIPS FOR STARTING A HEALTHY LIFESTYLE

So you are new to this healthy lifestyle and ready to start making some improvements? 

Just don't get ahead of yourself because you have this way of living for the rest of your life - so ease yourself in slowly with these five tips.

Stretch
This is one I wish I would go back and tell myself because I spent many mornings hardly being able to move due to pain! Stretching before your work out seriously decreases the aches and pains the next morning because it warms up your muscles and gets them ready for activity.

Work at your own pace
This is especially important if you are participating in a group workout session or class in a gym. Making sure that you don't try and match the person next to you will ensure you see results without pushing yourself too far.

It's all about the little things
Whether you choose that salad instead of burger for lunch or getting off the bus early to walk the rest of the way. These little things will make the world of difference.

Don't be too hard on yourself
If you aren't seeing result right away don't be discouraged, remember that you might be trying to reverse the results of unhealthy living from years and years so it will definitely takes time. Be patient and stay persistent.

Celebrate your accomplishments
If you notice a flatter tummy or that you can run longer than before then celebrate those accomplishments! You don't have to wait until you reach your goal fitness level or weight.

I really hope that these tips have helped out some beginners out there or maybe you are just looking to be re inspired with some motivation.

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HOMEMADE NUT MUESLI RECIPE

I love a bowl of muesli in the morning but the majority of store bought versions pack in way too much sugar. 

I find that making your own at home is more satisfying and completely guilt free because you decide exactly what goes into it. 

Ingredients:

Slithered almonds

Pecans

Sunflower Seeds

Oats

Desiccated Coconut

Honey or Maple Syrup 

Strawberries 

Method:

1. Combine the slithered almonds, pecans, sunflower seeds, oats and desiccated coconut together.

2. Add on top a bit of maple syrup or honey and mix around. 

3. Spread onto a baking tray lined with baking paper and put in oven for 20 minutes on 150 Celsius.

4. Give the mixture a stir around every 5-10 minutes in the oven so that it evenly cooks.

5. Take it out and leave to cool for 10 minutes. Package in a mason jar or other air-tight container. 

This recipes keeps for a couple of weeks but it probably won't last long since you will want to eat it every morning. 

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