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Get More Life Saving Vitamin D

life saving vitamin D

Vitamin D is a life saving vitamin of which your body needs plenty of for normal growth and development. Equally important as iron and vitamin C is for our bodies. One of the most important things you can do is to improve your daily intake of this life saver vitamin. it main function is the absorption and metabolism of calcium and phosphorus to support the hardening of bones and teeth. This is a nutrient that cuts your risk of cancer, osteoporosis and arthritis by 67% all while lowering your risk of Type II diabetes.

Vitamin D is a water soluble along with vitamins, A, E and K. This means that these vitamins dissolve in fats and lipids which allows them easy passage through a cell membrane. They can also be stored in large amounts in body fat and the liver. Digestion of the fat soluble requires adequate fats to be present in the diet. If you follow a low fat or low calorie diet then you must ensure you are absorbing enough to avoid deficiency. Deficiencies include rickets in small children, soft bones, bowed legs, unhealthy teeth, skeletal deformities, loss of bone density in elderly with increased fractures.

Follow the different ways below on how to effectively increase your intake of vitamin D.

Choose More Sunshine

Simply spending 20 minutes outside in the sun increases your absoportion of the vitamin. It is the sun that helps the body to make its own source of the vintamin using the natural oils in our skin. However, it takes a couple of hours before our skin fully absorbs the newly made vitamin D. To maximize absorption of the life saver into your skin tissues wait at least an house before washing.

Take Vitamin D Supplements

Although natural is best, taking a supplement can work just as well. To better absorb the supplement better try the oil-based brands. Alternatively you can take it with nut, eggs, cheese or butter to increase absorption. Consuming this life saver as a supplement can easily lead to overdosing. Toxicity symptoms include calcium build up in soft tissues, irreversible cardiovascular and kidney diseases, Any amount over 100mcg of vitamin D is toxic. therefore taking both the supplement and sunlight together can cause risk of toxicity.

Include Dietary Sources in Meals

Dietary sources of salmon, tuna, butter, cream, eggs, shrimp are rich in vitamin D. Some foods come fortified with the vitamin like milk and cereals. If you don’t go outside in the sun much then you must increase your dietary sources of the vitamin. Be mindful of how you cook these foods. Choosing different methods of cooking that won’t destroy vitamin D content is best. Sautéing, broiling or poaching good methods to try.

Probiotics Help Absorb Vitamin D

Did you know that increasing healthy gut bacteria with probiotics increases the absorption of Vitamin D? Probiotics help to reduce the side effects like bloating and cramping of eating cheese, milk and eggs.

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Achieve Weight Loss by Eating More

fermented foods

Achieving weight loss goals can be as simple as eating more food. Choose foods that curb cravings, burn fat and reduce fat storage. Such choices can help with loosing extra pounds. By weighing less our overall health improves dramatically.

Stop Fat Storage with Pickles

If you desire to go from flabby to firm try eating more fermented foods. Foods like pickles contain lots of good gut bacteria that helps with weight loss. The vinegar content contains acetic acid which helps with digestion leading to less weight. Pickles in particular have a low calorie count. One cup contains only 17 calories, therefore this is considered a healthy snack. Add pickles to salads, burgers, sandwiches, and relish to add flavor and texture to your meals.

However, there is one major drawback to eating more fermented foods and that is the high sodium content. High sodium will cause our bodies to retain water thus making us weigh more and look puffy. To avoid consuming too much salt try healthier brands with lower sodium.

Shedding Pounds with Lentils

Lentils are a prebiotic food. Prebiotics provide good gut bacteria that will boost our immune systems. Lentils provide two types of amino acids. The first is arginine that prompts your body to burn carbs and fast faster. The second one is glutamine which boosts post-meal metabolism reducing pounds in the process.

These edible seeds of legumes are closely related to nuts, beans and peas. Some types of lentils are higher in protein and fiber than others but all are extremely nutritious. Lentils are rich in iron, protein and fiber. One cup of cooked lentils provide as much protein as three eggs.

Block Fat Genes with Chocolate

Did you know that eating chocolate several times a week can help in weight loss efforts? Research has revealed that good gut microbes feed on the cocoa which in turn converts it into an anti-inflammatory compound. These anti-inflammatory compounds block the fat promoting genes in our bodies from expanding.

Try dark chocolate instead of milk chocolate. The dark option has about 70-85% cocoa that is loaded with fiber and manganese, magnesium and iron. Chose one that contains at least 70% chocolate.

Shedding Pounds with Grass Fed Butter

Butter is the richest dietary source of conjugated linoleic acid (CLA). CLA is a fatty acid proven to speed the breakdown of body fat. It stops fat cells from expanding. We rely on the foods we consume to provide the CLA because our bodies don’t produce it. CLA works by increasing fat burning that stimulates the break down of fat. People who eat a lot of CLA products are at a lower risk of type 2 diabetes and some cancers.

Purchase grass fed butter like Organic Valley or Anchor Butter which contain five times more CLA than grain fed brands. Organic butter is made from the milk of cows that have feed on grass. It is the healthiest butter on the shelf. Also known as pasture butter, contains lot of nutrients good for health and weight loss. it also helps boost energy levels and suppress appetites.

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How to Keep a Clean Kitchen

clean kitchen

Keeping a clean kitchen is a daily job that will benefit you and your family. Food is delicious and we want to keep it healthy and free from harmful bacteria. Bacteria that can causes illness can survive in many places around our kitchens. Therefore, it is crucial to wash your hands often and keep clean surfaces to prevent the spread of bacteria.

Cross contamination is one of the biggest causes of food borne illnesses. To reduce the risk of cross contamination have several color coded cutting boards to use. Different foods require a different cutting board. For example, have one for produce and another for meat. This will dramatically reduce risks of contacting food poisonings.

Practicing clean hygiene in the kitchen is paramount. Food prep areas should be well lit and ventilated. Sinks, drains, traps and overflows must be kept clean. Once a month clean shelves, cupboards and drawers. Frequent clearing of trash will prevent smells and infestation of flies. Apply the following tips to keep a clean kitchen:

Kitchen Clean Surfaces

  • Use hot soapy water to clean surfaces, cutting board before and after meal preparation to remove dirt and debris
  • Remember to wipe down all kitchen appliances, countertops, utensils to prevent cross contamination
  • Keep your refrigerator clean by wiping up spills immediately with hot soapy water.
  • Utilize a dishwasher for sterilizing or a solution of mixed water and bleach to sanitize
  • Adopt a clean as you go policy
  • Wash trash cans and food waste bins often to reduce to prevent pests
  • Wipe down tile backsplashes and sanitize

Cleaning of Cutting Manual Equipment

  • First, ensure the equipment is off before dismantling
  • Secondly, follow cleaning procedures from manual and use correct cleaning materials and solutions
  • Next, after cleaning dry with paper towels and store correctly
  • Lastly, sanitize the surface around the machine
  • For gas equipment turn off all taps that supply fuel to the appliance, then clean thoroughly with hot detergent water
  • Thoroughly clean grill bars by scrubbing or scraping the bars clean

Cleaning of Electric Kitchen Equipment:

  • First, ensure machine is off and plug removed
  • Next, remove any particles of food with a cloth, knife, brush etc.
  • Then thoroughly clean with hot detergent water all removable and fixed parts
  • Lastly, rinse thoroughly, dry and re-assemble, replace guards
  • Air fryers should be turned off and once the oil has cooled drain off and clean interior by wiping clean

Clean kitchen- Food Prep Areas, Hygiene and Equipment

  • Maintain all food surfaces in a clean kitchen by daily washing and sanitizing
  • Dispose of all trash and food waste correctly and make sure that containers are clean and ready for use
  • Maintain, clean and reassemble all equipment and utensils. Replace cutting boards and wooden utensils often.
  • Store equipment and utensils properly after use

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Rejuvenate Your Brain with Indian Spices

Indian spices

Indian spices blend is a spicy way to add flavor to your meals. This ethnic blend hails from the tropical continent of India. This ethnic spice blend includes curry, ginger, cardamom, cumin seeds, turmeric and cinnamon and using these will add richness to your food. Create your own combinations of the spices to add flavor to bland food.

Not only is this spice blend beneficial to your body it has properties that are good for your brain. Did you know that India has the lowest rates of Alzheimer’s and dementia in the world? Some researched believe it is a result of their seasoned diet. The aromatic spice blend brings a host of benefits to your brain.

Indian Spice – Curry

Did you know that curry repairs and regrows brain cells? This very popular seasoning is made with turmeric. Turmeric is very effective in preventing Alzheimer’s disease. The phenolic compounds in the spice, reduces inflammation in the brain that caused by the disease. Simultaneously, the other compounds of the spice repair neuron damage in the brain and help create new ones. To bolster your brain try adding 2 tsp turmeric to your food.

Ginger Keeps you Focused

As we age we tend to battle brain fog and fatigue more frequently. Ginger is ideal to perk you up and improve your focus. The active property in the spice, gingerol increases blood and oxygen to your brain and calms stressed adrenal glands. A good way to add ginger to your diet is to include it in your tea or food. Ginger is known as an expectorant which makes it a fantastic detox. Then combine it with turmeric for even more nutritional value.

Indian Spices – Cardamom

Most of the aroma and flavor of Indian spices comes from the seeds. Use the seeds in a variety of dishes. It boasts a warm flavor and aroma that is not too spicy, however, if you use too much it can be overpowering. The black seeds offer antioxidant and diuretic properties which can lower blood pressure over time. Its anti-inflammatory effects can protect from chronic disease. Use this spice in sweet and savory dishes.

Cinnamon

A Indian spices blend is not complete without cinnamon. Use it in sweet and savory meals including hot and cold cereals, cinnamon adding the perfect sweetness to any dish. Cinnamon can be purchased in stick form or ground up. It is known to relieve digestive discomfort, reduce blood pressure, lower blood sugar and risk of type 2 diabetes.

Cumin Seeds

Cumin seeds provide an earthy flavor. They contain natural substances that works as antioxidants and anti-cancer properties. The roasted seed can lower cholesterol and help in losing weight. Interesting fact, cumin seeds fight bacteria and parasites present in the body.

Use Indian spice blend liberally in your cooking. Step outside the box and add curry powder to your mashed potatoes or turmeric to your rice and cinnamon to your pumpkin. One good thing about this is that the Indian spices are readily available at your supermarket so that should help ease stress of trying to find the ingredients.

Routine weeknight dinners come to life with spices and herbs. Not only do they bring ethnic flavors they boost overall health and increase nutritional value of your food.

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How important is Iron for your body?

essential mineral sources

Iron is a mineral. Its main function is to carry oxygen in the hemoglobin of red blood cells in our bodies. Hemoglobin is a protein in red blood cells that carries oxygen from the lungs to the rest of the body. During this process the mineral takes the form of myoglobin for oxygen storage. The myoglobin is stored in various parts of the body such as bone marrow, spleen or the liver until it is needed.

This minor mineral also helps with the removal of carbon dioxide from the body and energy production. The daily recommended intake for adults is 8 mg per day. However, females of childbearing age require 18 mg per day. Most adults find it difficult to get in the recommended intake on a daily basis.

What happens when levels are low?

When levels are low anemia can set in. Anemia is common and curable. Iron-deficiency anemia (IDA) is a result of an imbalance intake, storage or loss preventing full function of the body. Deficiency occurs in three stages: mild, marginal and IDA. Symptoms include, fatigue, body weakness, lower immune function, dizziness, hair loss and headaches. Despite being a minor mineral, it is essential for our bodies from birth to adulthood for brain development and continued growth. It is so important that our bodies intake enough iron.

On the flip side there is a risk to consuming too much. Excess intake of iron is becoming more and more common as individuals increase their use of multivitamins. The max limit is 45 mg per day. Anything over this will increase the risk of metal toxicity which leads to rosacea, redness of the face and a rare lung cancer, pulmonary alveolar proteinosis.

Are Iron Supplements Safe?

Foods high in the mineral include red meat, poultry, fortified foods, beans, liver, clams and even chocolate. However these may not be enough for some people. In this instance it may be beneficial to take an iron supplement. While taking these, under the supervision of your doctor is generally safe, keep in mind that you may experience some side effects. These can be an upset stomach, nausea or constipation. To relieve the latter increase your daily fiber content and water intake.

Dietary Sources

There are two forms of iron, heme and non-heme. Heme is found in the meat of animals such as meat, seafood and poultry. None-heme version comes from plant based sources such as spinach, beans, grains and nuts. Other great sources are dried apricots, sunflower seeds, sardines, tofu and prune juice.

To increase the absorption of this essential mineral adding vitamin C goes a long way. Overall a balanced diet which includes a variety of foods from different sources is the best way to increase your daily intake.

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Avoid Wrinkles with Vitamin C

water soluble

Vitamin C plays several roles in the body. This water soluble is ascorbic acid. It’s main function is to support a healthy immune system, promote healthy gums, heal wounds and protects cells. This vitamin is not stored in the body in significant amounts because it dissolves in water and then excreted in urine. Did you know that our bodies have to rely on the foods we eat to have this vitamin in our bodies? Regular daily intake is required to avoid deficiency and interference with normal metabolic functions.

Did you know that a deficiency in this water soluble can lead to scurvy, which is a serious disease that weakens the connective tissues of the body? Although it is rare in adults it can affect the elderly and young children.

Vitamin C Facts

Dietary sources of vitamin C is extensive and includes fruits and vegetables, especially citrus fruits, green and red peppers, collard greens, broccoli, spinach, tomatoes, potatoes, and strawberries. You can eat them raw or cooked. Avoid overcooking these dietary sources because the vitamin C content reduces by 50%. Steaming, blanching or eating them right away can help limit nutrient loss.

Studies show that vitamin C may in increase muscular strength, by reducing lactate blood levels, and sparing glycogen. There may also be performance benefits from increasing intake with increasing activity. Endurance athletes may need higher amounts of antioxidants for optimal performance.

More than two grams of the water soluble per day has several potential side effects, including headache, increased urination and nausea. Taking too much is megadosing and often occurs to prevent the common cold. As with all vitamins, taking more than the recommended levels for an extended period of time is risky.

If you are seeing wrinkles try eating one orange before bedtime as the citric acid will help plump collagen reducing wrinkles and fine lines on your face while you sleep!

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Spicy Shrimp and Chicken

spicy shrimp and chicken

Spicy shrimp and chicken is quickly becoming a dinner favorite in my house. This meal brings to the table a spicy variety that is something my family has been looking for. To increase the nutritional content found in the meal add sun dried tomatoes, mushrooms and fresh spinach. Health experts recommend that you consume seafood twice a week.

Well balanced meals that include a mixture of fish and spicy shellfish is beneficial for heart health, proper growth and development in kids and reduce the risk of cardiovascular diseases. They also provide daily percentage of protein adult bodies require. Salmon, chicken, and mahi mahi are excellent sources of lean protein.

The daily recommendation for adult female is to consume 46 grams of protein a week and 56 grams for an adult male. Seafood is an excellent source of lean protein. Shrimp or prawns alone contain 23 grams of protein. Chicken contains 29 grams and spinach 5 grams of protein. Now do you see the incredible mineral punch you will be giving your body by eating this delicious meal?

Preparing Spicy Shrimp and Chicken

The best shrimp to use is fresh uncooked version. They can be frozen but as long as they are uncooked they will be best to season. Once they are thawed squeeze the juice of two lemons, 14-20 drops of cayenne pepper sauce, salt n pepper, celery seed and thyme in a bowl and mix together. Place shrimp and marinade mixture in a ziplocked bag. Evenly coat shrimp and place in refrigerator for at least 45 mins. If you are using chicken you can follow the exact same process to season.

In a sperate pot cook the fettucine according to the package directions. Make the sauce. Once cooked set aside. In cast iron skillet add 1 tbsp. of avocado oil to pan. When hot add chicken to pan. When halfway cooked, add shrimp until fully cooked. Next add the sauce, along with mushroom and spinach. When spinach is limp add in the fettucine.

Safety Concerns with Shellfish

Some shellfish may contain chemicals that can cause illness. Such chemicals include mercury, dioxins, and chlordane to name a few. When containment levels are unsafe, fish and shellfish advisories help people make an informed decision before fishing or consuming the fish. Some advisories limit the consumption of the fish while other limit where you can fish.

Always wash cutting boards, knives and any other utensils used in preparing fish and shellfish in hot soapy water. This will kill any bacteria and viruses that may have been present in the fish. Use a antibacterial spray to further disinfect all surfaces before and after use.

Ingredients for Sauce

  • 6 tablespoons butter
  • 1 garlic clove minced
  • 2 tbsp. flour
  • 1 cup chicken broth
  • 1/2 cup of Italian cheese mix
  • Salt, pepper and red chilly flakes to taste
  • parsley to garnish

Ingredients for Spicy Shrimp and Chicken Marinade

  • 2 lemon juice (fresh)
  • 20 drops cayenne pepper sauce
  • ½ tsp fresh ground black pepper, thyme, celery seed
  • 1 cup thinly sliced green pepper and onion
  • 1 tbsp. avocado oil
  • ½ sliced sun dried tomatoes
  • Cajun spice blend to taste

Method:

  1. Sauté the spicy shrimp and chicken until fully cooked. Next add in the green pepper, onion and mushrooms and sun dried tomato. Add in additional Cajun spices.
  2. Next add in sauce and bring to a low simmer. Add the pasta and spinach. Allow to simmer for 5 minutes.
  3. Garnish with parsley and serve.

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Rosemary Steak Bowl

Rosemary beef bowl is a quick and easy dinner to prepare. It is a good source of protein and a lot of nutritional goodness from the veggies that are added. You can increase protein consumption by adding other lean meats to the bowl. I decided to use broccoli, cauliflower and carrots in this rosemary steak bowl. Feel free to include corn, asparagus tips, beets, mango or zucchini to increase nutritional value. Keep in mind that broccoli, asparagus, and spinach will add more protein to the meal. Therefore, if you have budding athletes in your family, as I do, aim to cook red meat at least twice a week. Athletes in general require more protein in their daily diets because of the high demand their sport will place on their bodies.

Benefits of Beef

Beef provides beneficial branched-chained amino acids (BCAA) our bodies require for muscle energy. About 35% of the amino acid content of muscle tissue comes from these amino acids. BCAA benefits include increased exercise endurance, increased energy levels, increased lean body mass and reduction of exercise fatigue. Rosemary steak bowl provides 24 grams of the recommended 56 grams of protein men require per day. Women only require 46 grams of protein per day.

Benefits of Rosemary

This sweet herb has been used for centuries for its medicinal properties. Rosemary herb is good for concentration, hair growth, alleviate muscle pain, boost immune system and improve your memory. As a result of its sweet aroma and taste this herb is best used to season beef, chicken or lamb. You can grow this herb in a potted plant or in your garden at your home. In Bermuda you can find this herb growing wild or around residential properties.

Rosemary Steak Bowl Recipe

  • 1 onion herb mix, celery seed, fresh ground black pepper, salt, thyme
  • 2 lbs. of sirloin steak
  • 1 tsp rosemary (fresh and cut small)
  • 2 cups brown rice
  • 4 cups beef broth
  • 1 cup of broccoli and cauliflower florets, carrots
  • 1 medium onion – sliced
  • 2 shallots diced
  • 1 bay leaf
  • 2 tbsp. avocado oil

Method:

  1. First, thinly slice sirloin steak and place in bowl. Mix together in a small blow the onion herb mix, celery seed, fresh ground black pepper, salt, thyme and rosemary and rub over steak. Set aside.
  2. Secondly, sauté raw rice grains in butter until lightly toasted. Add in the broth and bay leaf. Reduce heat to low simmer and leave covered to cook about 20 minutes. Once cooked remove from heat and stir.
  3. Boil water with a pinch of salt. Next, add in the broccoli, cauliflower and carrot> Allow to boil for three minutes then blanch vegetables.
  4. Finally, after vegetables are cooked, in a large cast iron skillet, add avocado oil and sauté the sirloin until brown. Next add in the blanched vegetables. Continue to sauté adding in the cooked rice and sliced onions.

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Have a Coffee Roll for Breakfast

coffee-roll

Try a coffee roll for breakfast next time you want a sweet indulgence. In Bermuda these cinnamon roll are favorites for breakfast or lunch. Most popular is to have a coffee roll with cheddar cheese melted in the middle for breakfast. Another popular way to enjoy the bun is to have your hamburger, with all the trimmings, between one. There will be little room for anything else once you’ve eaten a burger on a coffee roll. My preference is to have it served warm so that the icing on top is dripping off the sides. In my opinion it needs nothing else added except your favorite cup of warm beverage.

As you can imagine a cinnamon roll isn’t your healthiest option for breakfast. But it does contain a secret ingredient that is good for your health and that is cinnamon. This spice is commonly used to add flavor to sauces, breakfast cereals, baked goods, curries and teas. It is also high in anti-viral and anti-bacterial properties which makes it frequently used in Chinese herbal medicines. Cinnamon comes from tree bark and the distinct flavor comes from essential oils, known as cinnamaldehyde, found in those same tree barks. Antioxidants found in this spice protect the body from harmful diseases. Did you know that cinnamon can also reduce blood pressure? Albeit it isn’t a permanent reduction but any reduction in blood pressure is a good thing.

How to Make a Coffee Roll

Making a coffee roll is fairly straight forward. Be prepared to do some kneading but other than that it is simple to make. You will need the following:

  • ½ cup of milk
  • 1 stick of butter
  • ¾ cup of sugar
  • 1 package of quick rise yeast
  • 1/4 of water
  • 1 tsp of sugar
  • 2 eggs and 2 egg yolks
  • 4 ½ cups of flour
  • salt
  • 3 tbsp. melted butter
  • 2 tbsp. cinnamon
  • ⅓ cup brown sugar
  • ⅓ cup of raisins (optional)

Method:

  1. Add ½ cup of milk, 1 stick of butter and ¾ cup of sugar to small pot. On low heat melt ingredients together. Set aside and allow to cool
  2. Mix in separate bowl, yeast, lukewarm water and tsp of sugar. Allow yeast to ferment. This is done when bubbles are seen on top. While fermenting mix 2 whole eggs and 2 egg yolks together with melted ingredients and fermented yeast.
  3. Fold in flour into batter. Then on lightly floured surface bring dough together and knead for about 5 minutes. Cover and place dough in warm area to rise and double in size.
  4. Remove dough from bowl, punch down and cut into half. With a rolling pin roll out each half and brush with melted butter. In a sperate small bowl mix together cinnamon, brown sugar and raisins then sprinkle over each half.
  5. Roll up each half and cut into 3 inch pieces. Place each coffee roll onto a greased pan, cover and allow to rise in warm area. When doubled in size place in oven to bake for 40 minutes.
  6. Remove from oven, place on rack to cool. Once cooled add vanilla icing or sugar wash to top and serve.
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Yeast Free Raisin Bread

gluten free bread

Yeast free raisin bread is very easy to make and requires few ingredients. Most of the gluten free ingredients you will already have in your pantry. The most intriguing thing about this bread is that it is yeast free, just like moist banana bread recipe. As we already know for bread to be that soft texture it is the yeast that helps in achieving this. Immediately when we think of no yeast we think of tasteless, hard or smaller yields. But that couldn’t be father from the truth with this recipe. Not only can this be whipped together in about 10 mins it will yield the soft favorable texture you think of when you think of gluten filled recipes.

Raisins aren’t usually high on the snack list but it is a good gluten free snack that delivers a high degree of nutritional value to our bodies. Raisins found in yeast free raisin bread helps to develop good memory, provide energy, reduces weight gain, relieves constipation and promotes strong teeth.

5 Benefits of Yeast Free Raisin Bread

  1. With the absence of gluten or yeast the inflammation that your body produces from the consumption of gluten is dramatically reduced. This is good because it will mean little to no bloating after eating it.
  2. If you are finding that you are often fatigued it could be due to the gluten intolerance your body has. Gluten makes it difficult for our bodies to absorb the vitamins and minerals we gain from eating certain foods. If our bodies fail to absorb the vitamins and minerals we will become tired often.
  3. Do you find that after eating delicious breads, pastas etc. you feel sluggish? This is because the yeast is causing your digestion to become sluggish and work poorly. Yeast free raisin bread helps support good digestion which will avoid the nasty side effects of a sluggish digestion system.
  4. As mentioned before, yeast free results in little to no bloating. Gluten is sometimes the cause of major gas and bloating in the stomach. All of this combined with sluggish digesting can cause a host of problems and pain.
  5. Given that the majority of immune system is centralized around the gut, eating gluten free can actually help improve your immune system over time.

Ingredients:

  • 2 cups of flour
  • ¾ cup of sugar
  • pinch of salt
  • 1 tsp cinnamon
  • half a box of raisins (approx. 7.5 oz.)
  • 2 tsp baking powder
  • 1 cup Lactaid milk
  • 1 large egg (beaten)

Simple Yeast Free Raisin Bread Method:

  1. Preheat oven to 350° F. Grease loaf pan with Crisco and dust with flour. Set aside
  2. In a medium glass bowl, sift flour and mix together with sugar, salt, raisins and basking powder.
  3. Lastly, add milk, egg. Mix together well. Pour batter into greased loaf pan and bake in oven for about 45 mins – 1 hour.
  4. Serve with warm with peanut butter, butter, jam or as is.

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