How many times do you actually chew before swallowing? Less than 10? These days we tend to get distracted or rush through the meal time. I’m sure I’m not the only one. I also tend to sit in front of computer or TV while eating. Sorry mum. She has told me to chew 30 times before swallowing ever since I was little. 30 times!!!
So why is chewing so important? Digestion begins in your mouth, not your stomach. Your teeth and digestive enzymes in the saliva break down food, which helps your body to absorb more nutrition from the food. Chewing produces more endorphins, a pleasure of eating. It also increases circulation, immunity and energy. Here are some tips I try to do. To enjoy the whole eating experience, take a couple of deep breaths before eating. Eat with your eyes and nose first. Enjoy every mouthful of food. Put your knife and fork down while chewing. Enjoy the company and have a nice conversation with your loved ones. Your meal time should be 20-30 minutes. Hope it helps x
For Sweet Potato Chips
1 large sweet potato
1 tbsp melted coconut oil
1 tsp smoked paprika
1 tsp cumin
1 tsp nutritional yeast
salt and pepper to taste
Slice sweet potato into little sticks. Put them in water for 10-15 minutes to get rid of starch. Pat dry them with a paper towel. Toss with oil and spices. Bake them in the preheated oven (200) for 20 minutes until cooked.
For Greek Lentil Salad
1 cup of cooked French lentils
2 tomatoes
1/4 cucumber
a handful of chopped parsley leaves
30g crumbled feta
1 tbsp olive oil
1 tbsp balsamic vinegar
a squeeze of lemon
salt and pepper to taste
Wash and cook lentils in boiling water for 20-30 minutes until cooked. Rinse and drain. Mix cooked lentils, chopped tomatoes, cucumber, parsley and feta cheese in a large bowl. Season and dress with a simple vinegar dressing. Transfer to a serving bowl.
For Savoury Bread
1 1/2 cup self-raising flour
1 cup chopped spinach
5 large sun-dried tomatoes
1/2 cup green olives
1 tsp capers
1/2 cup artichokes
3 large eggs
50g feta cheese
1 tsp turmeric
1 tsp baking soda
salt and pepper to taste
Lightly beat eggs in a large bowl. Add all other ingredients into a bowl and combine well with a spatula. Transfer the mixture into a loaf tin and bake in the preheated oven (180) for 45-50 minutes or until cooked. If the top gets too brown, cover with a foil.
