This is my go to recipe on a busy day, it only takes 5-10mins to make and is a nutritionally balanced meal.
Lentil pasta is an excellent alternative as it’s high in fiber and protein. Lentils are aslo loaded with folate, iron, phosphorus and potassium. Lentil pasta is rich in fiber. Fiber intake helps reduce the risk of developing heart disease, diabetes and stroke.
1 can of tomato tin
1 small bowl of pasta
I small bowl of diced onion
5 cloves of minced garlic
1 tsp thyme
1 tsp oregano
500 ml veg broth
Salt and pepper to tatse
In a large pan add in the red lentil pasta, tin tomato, diced onion and minced garlic, spices and the veg broth. Mix together, then add in salt and pepper.
Let it simmer on a slow gas till most of the liquid is absorbed.
Then add in fresh basil and mix well. After a few minutes turn of the heat.
Place is a serving bowl, add more fresh basil, chesse and enjoy.
Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.
A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.
Adding a rainbow salad salad to your diet help to decreases inflammation in prevent cancer. Keeps our immune system strong and our skin healthy, as well as good vision.• Keeps our bones, teeth and nails strong and also prevents blood clots.
Tortilla chips adds a crunch to the sald and thry are low in fat.
1 can of chickpeas
Half bag of Tortilla chips
1 tsp red chilli
1 tsp oinion powder
1 tsp garlic powder
1 tsp cumin powder
1 tsp salt
2 tbs lemon juice
2 tbs olive oil
Drain the can of chickpeas, wash and dry them. Then place thr chikpeas in a large mixing bowl.
In a small bowl add all the spices, lemon juice and olive oil and mix together to make a smooth paste.
Preheat the oven to 400°F (200°C).
Add the spice paste to the chickpea bowl and mix well. Place the coated chickpeas in to a baking tray and roast in thr oven.
How to make the dressing:
In a blender add 1 chopped shallot, bunch of cilantro, pinch of salt, black pepper, 2 minced garlic cloves, half a lemon jucice and olive oil. Blitz till smooth and pour into a serving cup.
In a serving bowl place Romaine lettuce, red cabbage, tomatoes, sweetcorn, avocado, cilantro. Then add in the roasted chickpeas and strips of tortillas chips.
Sagg paneer/ sagg tofu is very popular in northern India and originates from the Migdalia cuisine.
Saag tofu is my healthy variation of saag paneer. This is a healthier, low fat version, but Still delicious and full of taste. I prefer to use tofu instead of paneer when making this curry, as tofu contains last calories and fat then paneer. If you prefer to use paneer, please do so.
Tofu paneer is really easy to make, it takes me about 25 minutes to make. It’s a really simple but tasty curry to make, as it only needs a few ingredients. Sagg Tofu is best served with rice, chapati or naan bread.
6 ounces of tofu & cut it into 1 inch cubes
1 bag of spinach chopped up.
2 tbs olive oil
1 tsp ground turmeric
1 tsp ground cumin
1 tsb garam masala
1tsp ground coriander
2 tsp salt
1 medium onion chopped
2 garlic cloves (mashed)
1 tsb of fresh mashed ginger
1 cup low-fat plain yogurt
• In a large pan, heat the oil and add in the onion and tofu.
• Let it cook for 10mins on a medium heat (the onion should be soft and brown and tofu golden brown.)
• Now add in the the spices garlic, salt and ginger. Let it cook for 2-3mins till the spices mix together.
• Now add in the tomato puree & chopped spinach.
• Mix it well and let it cook for a further 5-7 mins.
• Lower the heat, stir through the yoghurt.
• Now remove from the heat & garish with fresh coriander.
Food has the power to heal. It’s a potent tool to treat and prevent illnesses.
Inflammation & Nutrition. Inflammation acts like the body’s defense mechanism. The immune system recognises harmful and foreign stimuli and starts to elimate it from the body so it can start the healing process .
Food has power to heal. It’s a potent tool to treat & prevent Illnesses.
There are 2 types of inflammation:
Chronic inflammation: Is referred to as a slow, long-term inflammation lasting for prolonged time in the body. It’s mainly connected to the environment around us, our dietary choices, stress levels and general health. It can be harmful and may increase the risk of several diseases.
Acute inflammation occurs when our body sees harm coming like an infection, and starts to fight in a short period. Thus, known as a normal response for the body ans immune stern to promote the healing process.
Nutrition & inflammation. Our daily diet choices can help to keep both our body and immune system healthy and strong.
Plant based protein. Research over time has shown us that consuming high intake of red meat and dairy products in our diet can increase high level of inflammation in our body. Where as Plant bases proteins such as lentils and beans have a lower levels of inflammation levels. They consist of high fibre levels and anyhocyanin.
Herbs and spices. Herbs and spice have high levels of antioxidants and phytonutrients and have many anti-inflammatory properties. They can help to flavour our meals without adding excess salt and fats. Turmeric, Cardamom, Rosemary, Black pepper and Cinnamon are antiinflammatory herb and spices and should be included in our diet to naturally lower inflammation.
Dietary Choices. Eating a high intake of rainbow colour of fruits and vegetables can help to fight inflammation and strengthen our immune health. Fruits such as cranberries, blackberries, and blueberries are known as anti- inflammatory foods. Anti inflammatory veg includes brocli, cabbage and leafy green vegetables.
Garlic consist of organosulfur compounds and flavonoids. These are known to help with fighting inflammation, infections and cardiovascular diseases.
Ginger is packed with antioxidants and contains gingerols. Gingerols has proven to fight inflammation and with high levels of antioxidants, ginger is able to prevent free radical production anti inflammatory disease.
Onions Onions has a flavonoid called quercetin, which is know as the following Anti- carcinogenic, Anti- inflammatory, Antiviral
Other factors that can help with fighting inflammation.
Vitamin D Research has shown that having low levels of vitamin D in the body can cause inflammation. It always good to check Vitamin D levels and correct them if needed to.
Sleep. A good sleeping pattern is vital for optimal health. Disturbed sleep patterns has been associated weak immune system and increased inflammation levels in the body.
Managing stress Excessive stress levels can have an effect on our physical and emotional health. This also contribute to high level of inflammation in the body. The best techniques for stress management at home is to practice meditation daily and simple breathing exercises. Alway consualt a healthcare professional for ongoing support is advised if needed.