BetterEat ™ Almond Biscotti ‘Cookies’

Only once you’ve had to exclude sugar and starches yourself for health or other reasons,  will you be able to fully understand how,  sometimes, one really craves something sweet… or at least something that resembles something sweet.

These biscuits are not only extremely low in carbohydrates from sugar (only 1 g per biscuit) but are also very healthy. Why? They  consist of predominantly almonds.

The recipes makes 20 biscuits (4 cm diameter) and takes only about 5 minutes to prepare – that is excluding baking time of 10 – 15 minutes.

They are ideal for people with diabetes, gluten intolerance, insulin resistance, cholesterol and those that avoid starch AND can substitute as a healthy meal with a mug of tea!

How’s that for healthy! Image

1 cup ground almonds (150 g) or almond flour

2 egg whites

2 tbs Demerara Sugar

Preheat oven to 190 degrees or make these when you switch on your oven. 

Mix sugar and almonds. Beat egg whites till stiff but not dry. Fold the almond meal with sugar into the egg whites.

Spoon dollops of the mix onto a greased baking tray

Bake for 10 – 15 minutes till golden brown.

Serve as tea biscuits or with whipped cream and roasted fruit as dessert.

BetterEat Bread and Butter Index: 1 Biscuit = ¼ slice bread, ½ slice of butter BUT – the fat in the cookie is ALL better for you and the carbohydrates from the added sugar amounts to only 1 gram per cookie.

One teaspoon of sugar equals 4 grams of sugar.

A simple solution to the butter vs margarine debate

Omega Rich Canola oil

B-Well Omega Rich Canola Oil is a BetterEat™ recommended product.

The question – is butter better – or should I eat margarine? – pops of ever so often and this particular debate has been raging for years.  

On the one hand, stern butter lovers are not budging. However, their resolve is often challenged by marketing messages, advice from health professionals and ‘fear’.

Indeed, large amounts of money is spent to promote the use of so called ‘ heart healthy’ margarine. Free cholesterol testing, ‘education’ of health professionals, sponsorship of research and the heart foundation to promote the use of their product.

Few people are aware that any potential ‘health’ benefit would only be applicable to the soft spread tub margarine. Brick margarine contains as much ‘saturated’ or so called ‘bad’ fat as you would find in butter.

Another issue to consider, is the fact that we should eat more Omega 3 fat, and less Omega 6 fats. Most margarine are made using predominantly sources of poly-unsaturated oils hence contain almost 10 times more Omega 6 fat than Omega 3 fat.

Why should one be wary of too much Omega 6 compared to Omega 3?

Omega 6 fat, when not balanced with intake of  omega 3 fats,  ‘drives’ inflammatory processes in the body.  A a skewed dietary intake of these essential fat are likely to CONTRIBUTE towards development of heart disease and other metabolic disorders such as diabetes rather than protect against it.

In addition, emerging evidence suggest that the ‘man-made’ fat structures found in products such as margarine made by means of the chemical process inter-esterification, might over time cause changes in cellular structures. Affecting cellular communication and resultant metabolic changes, the concern has been voiced that these oils may in actual fact contribute on this level to development of metabolic disorders such as insulin resistance, diabetes and heart disease.

For a home -made alternative that gives you best of both worlds. The taste of butter – the health properties of canola oil. This affordable, soft to spread straight from the fridge alternative to butter contains NOTHING artificial, no preservatives, colourants ir flavourants.

2 Simple steps

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Is your body in fat-storing mode?

Belly fatThe moment your body has to deal with a blood sugar spike, it goes into fat storing mode

3 Food items that are likely to cause blood sugar spikes:
– REFINED starches e.g. bread – also many LOW GI bread options
– instant and quick breakfast cereals
– energy bars and drinks

Read our previous blog article ‘Constantly hungry? Struggling to lose weight? This product works!’ HERE and read more on Insulin Resistance in the BetterEat Library HERE.

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Probetix from Value Added Life  This post is sponsored by Probetix,
   a BetterEat approved and recommended product.

Healthy Blood-Sugar Friendly Flapjack Recipe

This post is proudly sponsered by a BetterEat recommended product – B-Well Canola Oil.

Omega Rich Canola oil

B-Well Omega Rich Canola Oil



  • 4 Free Range Eggs
  • 1/2 cup oats + 1/2 tsp Xhanthum gum
    – or alternatively 1/2 cup stone ground flour
  • 1 cup fat free or low fat cottage cheese 1tsp cinnamon
  • 1/2 cup raw almonds or almond flour
  • 1 tablespoon Canola Oil


Blend the dry ingredients using a blender or ‘stick’ blender. Then add the eggs and cottage cheese and oil. Use a non-stick-pan and a tablespoon of batter per flapjack.These flapjacks are high in protein, good fats, fibre and are ideal for lunchboxes, for people with diabetes and insulin resistance as it won’t result in blood sugar spikes due to the nutrient composition. Also find this recipe on BetterEat Food & Nutritional Consultants’ website, or go directly to the page at

Your low fat diet is making you hungry..

Are you constantly hungry on your ‘healthy’ diet? Perhaps you are eating too little fat – and not the right type! Researchers from the University of Maastricht in the Netherlands investigated the effect the TYPE of fat consumed with a meal, … Continue reading

Nuts and Seeds are NOT fattening…

Nuts and SeedsFICTITIOUS DIET RECOMMENDATION…. Nuts and seeds are fattening. Not true!

Research has shown that the ‘caloric’ or energy value of raw nuts and seeds do not take into consideration the ‘work’ required to process these in the body. In other words – you use more energy to ‘use’ nuts than for example starch. Aim for 30 g minimum per day and ditch ‘man made’ sources of fat.

Tip to roast: 1/3 cup sesame seeds
1/3 cup sunflower seeds
1/3 cup chopped raw almonds

Toast over low heat. Serve with plain yogurt and fruit. A complete health breakfast, light meal or snack meal.

Visit for more “no-nonsense” food and health information, tips and tools. Join in the conversations on

While Waiting for Weight Loss..

Lightness of mind and bodyWhile waiting for weight loss…I went food shopping and spring cleaned my cupboards.

All the time ignoring the bathroom scale, the full length mirror and when that little body dismorphic monster reared it’s ugly little head, I bit it off with a well aimed BetterEat Body Bite! (read more about this in the previous blog)

Filling the fridge and emptying the cupboards had a very real emotional goal for me:

The fridge – I love good food way too much to have a love-hate relationship with it. I guess I am lucky in that I don’t struggle with cravings for starch or sugar (I really feel that the Probetix that was recommended, helps a lot with any cravings and those nasty dips in energy levels), but I rewarded myself this weekend with nice lamb chops and good wine to go. The rest of the fridge I filled with stuff I like such as veggies, chicken, pork chops, cheese, ginger, lemon, garlic and chillies.  What a pretty picture when I open the fridge, I look FORWARD to cooking myself interesting meals! Mission 1, accomplished.Probetix from Value Added Life

The cupboards – I ditched all the clothes I have been carting around for the last 5 years and have not been wearing, whether it was due to fashion or size – out it went! A few pieces of clothing that will fit me later (note..I’m NOT putting a date or time to it!), went into a box for storage. Now my cupboards contain the clothes I feel fairly comfortable in, don’t pinch me or make me feel like a overstuffed salami. And its back to neat and organised… which goes a loooong way in making me feel that not all of my life is out of control. If my living space around me is jumble, so is my head. And with this challenge I am facing…I can’t deal with a jumbled up head as well J. Mission 2 accomplished.

(And the scale went into the storage box as well J)

So, Anna is back from ‘dragging-her-fat-behind’ around in the sulking darkness, to ‘taking-one-step-at-a-time’ towards lightness (that includes my mind, not just my body).

Next time I am going to share some of the foods on my shopping list, what I eat, when I jump, breath or bite-exercise and how I am feeling along the way and then it would be interesting to hear Mariza’s take on it..

Until next time.


PS: Don’t forget to join the BetterEat community on Facebook and visit!! It a great source of tips, information, knowledge and recipies.