Join me as I bake a healthier low calorie version of an Egyptian classic sweet - Basbousa. Usually this delicacy is laden with butter, sugar and ghee which can all have a negative impact on our health. In this episode, I share with you healthier alternatives to common ingredients to create this masterpiece whilst maintaining a genuine taste.
Instead of using butter or ghee, I’m opting for low fat greek yoghurt, this will have the same characteristics as butter and will hold the ingredients together as well as maintaining the consistency. Other healthier alternatives to butter include, olive oil, coconut oil or avocado if your recipe permits.
Rather than using regular sugar which is high in calories and has very little nutritional value, I’m using Stevia. Stevia is a natural sweetener and is a great sugar substitute, it is derived from leaves of a plant and is very low in calories. It is a great alternative to sugar for diabetics as it has been found that it has a little effect on blood sugar when consumed in small amounts.
I also use low fat milk, which has the same great taste as regular milk, only with less calories. You’ll note that I’m using a lactose free option which is perfect for those with lactose intolerance and may get symptoms such as bloating or tummy ache after drinking regular milk.
As with all tasty things, this should be eaten in moderation and even though it is a healthier option, eat as a treat once in a while rather than on a daily basis.
Recipe and Method
For the mixture:
1 cup Coarse Semolina (460cal)
1 cup low fat yoghurt (85cal)
½ cup Stevia (11.5cal)
½ cup desiccated coconut (175cal)
1 tsp bicarbonate of soda
1 tsp baking powder
½ cup low fat milk as needed (35cal)
For the syrup:
½ cup of stevia (11.5cal)
1 cup of water
5 drops of freshly squeezed lemon.
Total Calories 778 or 3255Kj
Mix the dry ingredients together followed by the yoghurt, if the mixture is a little dry add some milk to soften it so that the consistency is smooth but not runny.
Heat the oven to 190C and prepare a baking dish, I use a little drop of olive oil and spread this on the base. Avoiding butter and genetically engineered oils such as Canola oil.
Once the mixture is smoothed out, place some decorative nuts over the top, almond nuts are high in fibre, protein and calcium and are a great addition. Do not use nuts if you are allergic.
Place into the oven for 30-40 minutes until the surface is light brown.
Whilst the Basbousa is baking, make the syrup. Place the Stevia into the water and allow to simmer. As soon as this starts to boil, take off the heat and add 5 drops of freshly squeezed lemon. Set aside and allow to cool.
Once the Basbousa is cooked, cut into small squares or diamonds, drizzle the cold syrup over the hot surface of the cake and listen to the crackling. Allow the syrup to soak for 30 minutes before devouring this tasty classic. Bon Appétit 👌
In today’s episode of Dr Nora I give you my 5 top tips for having a healthy Ramadan.
WHAT IS RAMADAN?
Ramadan is a holy month that is observed by many people around the world. It primarily involves fasting from dawn until sunset, that means no water or food during that time. And it’s for that reason that not everyone can fast. Groups such as the pregnant or breast feeding, certain medical conditions and the frail and elderly not to fast. Whilst they may not be able to fast they observe the month in other ways such as going to the mosque. If you have any questions about your health eligibility to fast then please speak with your local doctor, you can even come by for a sick note.
The act of fasting allows for one to reflect, recalibrate and detox from the routine day to day life, It allows for you to pause, reflect and rewind.
If you are able to fast then here are my 5 top tips for getting you through a healthy ramadan.
1. MEAL PREP
It may sound obvious but without structure or routine it’s easy to pick up the first thing we see in the fridge or the shops without thinking. These choices can sometimes be detrimental to your health goals. For example, have you ever been shopping when you’re hungry? You’re more likely to pick up more food than you need and generally it may be processed or ready to eat which may not be the healthiest.
2. BREAK YOUR FAST WISELY
Congratulations you’ve made it through your first fast. As tempting as it may seem to rush into the kitchen and eat everything possible, I’d advise not to do this.
Remember your digestive system has been resting for the past 12-18 hours depending where you are, so ease it back into shape slowly. By eating too much too quickly, acid production in the stomach will go into over drive and cause heart burn. Also remember during your fast, the stomach has shrunk so eating quickly will cause it to stretch rapidly and it will hurt. Not only are there health benefits to eating slowly, but it will also allow for you to appreciate your new found clarity on your relationship with food.
Traditionally, people break their fast with 1-2 dates which is a great way to start. However, make sure you choose dates that are not covered in glucose or have added sugar. The best type are natural dates such as Medjool. Not only are they healthy but they’re rich in fibre and nutrients such as magnesium and potassium and not to mention natural sugar.
Follow this with a glass of water or milk and take a short break before your main meal.
3. WHAT TO EAT
To help you through your fast choose foods that release energy slowly - these include low GI foods such as sweet potato, beans, pasta and basmati rice. Also choose foods that are high in fibre foods like pulses, vegetables and a handful of nuts. It’s really important to have balanced meals.
Aim for 45-30% carbohydrates, 20-30% protein and under 35% fat. Be aware not to gorge on sugary foods. Eating lots of sugar after fasting can lead to withdrawal symptoms and cravings for more sugar, it can also cause low energy, headaches, migraines and mood swings, which are not ideal. Also make sure you drink plenty of water and non-sweetened beverages.
The best time to exercise whilst fasting is an hour prior to breaking your fast. Your carbohydrate stores will be low so only do low intensity training, such as going for a walk, doing some stretches or yoga. Other ideal times to exercise are after you’ve eaten your main meal and following your pre-fast meal - suhoor. At these times, you can go for a higher intensity workout, such as jogging, cycling or using the machines in the gym such as the cross trainer.
5. EAT A SENSIBLE SUHOOR
Suhoor relates to the meal eaten prior to dawn. It’s easy to panic and binge eat on lots of food but, by over eating you’ll feel tired and sluggish for the rest of the day. So always be sure to eat in moderation.
The best foods to eat at this meal are your slow releasing foods, such as oatmeal, eggs, a little meat, fruit and veg. Of course drink plenty water. My top tip for this is to drink small amounts often, if you drink too much at once, your stomach will feel full and you won’t have much room for food.
And my final tip is don’t forget to reflect and think about the reasons you are fasting and remember its not all related to abstaining from food.
Thanks for watching, I wish you all a happy and successful Ramadan. 🌙
In this episode I take you on my journey of working as a GP in rural Australia. For the next two weeks I’ll be working from the tropical paradise of the Whitsundays. I share with you some interesting differences between working in a rural town versus working in a metropolitan city and the type of cases that I’ve been presented with.
The 74 Whitsunday Islands lie between the northeast coast of Queensland, Australia, and the Great Barrier Reef, a massive stretch of coral teeming with marine life. Most of the islands are uninhabited. They’re characterised by dense rainforest, hiking trails and white sand beaches. The town of Airlie Beach on the mainland is the region’s central hub.
When it comes to cosmetic injectables having sound knowledge of anatomy is of paramount importance.
Today I’m at the Australasian Society of Aesthetic Plastic Surgeons Anatomical Dissection Workshop getting hands on demonstrations of where injections can be performed safely and where they should be avoided helping to keep you all in safe hands.
Take care and stay healthy 😘
Dr Nora 💉
Warning: any surgical or invasive procedure carries risks. Before proceeding, you should seek a second opinion from an appropriately qualified health practitioner.
See you all this Saturday for the Non-Surgical Symposium in Sydney where I will be presenting exciting new technology that uses artificial intelligence for instant and accurate facial photography. It’ll be a game changer in the medical and cosmetic scene and I cannot wait to share this hard work with you all.