P.S Sorry I’m unable to format the pictures here nicely so they ended up in individual posts. If you’ve any ideas how I can format the pictures to be aligned and display text, kindly share with me.
Lie on stomach, arms by your side with palms facing down
Squeeze shoulder blades together & lift shoulders while engaging core, glutes & thighs
Hold the position for 3 sec & repeat
Begin with downward dog then bring your right foot forward between your palms
Extend arms out to a T position & rotate torso to the left
Right thigh stays parallel to the ground
Hold the pose for 10 breaths
Move from plank position to push up position to downward dog & back to warrior 2 on the opposite leg
Switch sides
Lie on your back with knees bent, feet hip width apart on the ground at a distance away from your buttocks.
Draw in your navel, squeeze your glutes and bring up your pelvis towards the ceiling while pushing through your heels
Today, I tried to make my own sunflower seed spread. Recipe can be found here.
Organic Raw Sunflower Seeds
I had earlier bought a packet of 125g Origins HealthFood’s organic sunflower seeds from The MarketPlace, which costs me $2.40.
See the healthy pyramid at the bottom right hand corner? It is endorsed to be healthy food 🙂
I heated the oven to 160C and placed the seeds evenly on the baking plate. When the seeds start to turn golden brown, I turned the direction of the plate and tossed them around. Upon hearing splattering in the oven, I guessed the temperature was too high so I lowered the heat of the oven to 140C to avoid burning the sunflower seeds. Shortly, I turned off the power supply to the oven and continue to have it baked for 2-3 mins more. The seeds turned fragrant and golden brown. Next, the seeds are taken out of the oven to cool. Had a few toasted seeds which are rather crispy but dry.
I poured the toasted sunflower seeds into the blender shortly. I processed it till there’s a little chunky left which is my preference. Alternatively, you can process until the mixture is fine loose meal. Continue to process until the oil within the sunflower seeds are ‘released’ to form clumps of powder. The duration to take to blend generally depends on the power of your blender as well. Nevertheless, it really smells nice as I blend. 🙂
With the intention to taste the original flavour, I skipped the addition of salt and sweetener. To make it as a spread, I added extra virgin oil. For every teaspoon of oil added, I continued to mix well before adding the next teaspoon of extra virgin oil until a ‘spreadable butter’ is achieved .
I spread on a slice of bread and enjoyed this healthy snack!
Ingredients
a packet of unsalted sunflower seeds (~0.5kg)
2 tbspn of oil (light olive oil / canola / grapeseed etc)
Optional sweetener (i.e. 1 tbspn honey / maple syrup / agave)
Salt to taste
Preparations
Place sunflower seeds in food processor / blender to process until fine meal
Add oil 1 tb at a time, processing in between until reach a consistent smooth spreadable nut butter
Add sweetener & salt to taste. Continue to mix until creamy texture is achieved
Using a high powered blender can make an extra creamy punch
Tips: Roast sunflower seeds in oven for ~15 mins at 200C for creamier spread until golden & fragrant. Stir frequently to avoid burning then cool slightly.
Living & Learning 