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.
Ingredients
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
Fresh Basil
Chesse (optional)
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.
Ingredients
1 can of chickpeas
Half bag of Tortilla chips
1 tsp red chilli
Cilantro
1 tsp oinion powder
1 tsp garlic powder
1 tsp cumin powder
1 tsp salt
2 tbs lemon juice
2 tbs olive oil
Romaine lettuce
Red cabbage,
Tomatos
Sweetcorn
Avocado
Method
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.
Fermented foods undergone controlled microbial growth and fermentation. Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components (e.g. sugars such as glucose) into other products (e.g. organic acids, gases or alcohol). This gives fermented foods their unique and desirable taste, aroma, texture and appearance.
Vegetarian & Vegan friendly fermented foods
👉 Sauerkraut.
👉 Plain Yogurt.
👉 Dry Curd Cottage Cheese or Farmer’s Cheese, or fermented cottage cheese.
👉 Certain aged cheeses (check label for live and active cultures)
👉 Kimchi.
👉 Pickled vegetables – cucumbers, carrots, radishes, green beans, cauliflower,
👉 Kombucha.
👉 Water kefir.
👉 Tempeh.
👉 Sourdough bread.
👉 Miso.
👉 Mangos.
👉 Apples.
👉 Blueberries.
👉 Strawberries.
👉 Raspberries.
👉 Blackberries.
👉 Peaches.
👉 Fortified dairy alternatives
👉 Supplements
Health benefits:
💪🏽 Improved Gut Health: Fermented foods contain probiotics, which are beneficial b bacteria that help improve the balance of good bacteria in the gut. This can help improve digestive health and boost immunity.
💪🏽 Better Absorption of Nutrients: Fermented foods are often easier to digest, which can help improve the absorption of essential vitamins and minerals from food.
💪🏽 Boosted Immune System: Probiotics can help strengthen the immune system and reduce the risk of illness.
💪🏽 Reduced Inflammation: Some fermented foods contain anti-inflammatory properties, which can help reduce inflammation in the body and protect against chronic diseases.
💪🏽 Improved Mental Health: Probiotics have been linked to improved mood and cognitive function, making fermented foods a great option for those looking to maintain good mental health.
💪🏽 Increased Antioxidant Content: Fermented foods often contain higher levels of antioxidants, which help protect the body from harmful free radicals and oxidative stress.
💪🏽 Better Weight Management: Some fermented foods have been linked to improved weight management, including increased feelings of fullness and reduced calorie intake.
💪🏽 Reduced Risk of Certain Diseases: Fermented foods have been linked to a reduced risk of certain diseases, including heart disease, type 2 diabetes, and certain types of cancer.
Let’s talk about Gut Health
Our gut is home to trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, collectively known as the gut microbiome. This ecosystem plays a critical role in maintaining your overall health, influencing everything from your immune system to your mental well-being.
The gut microbiome is involved in several crucial processes, including:
Digestion and nutrient absorption: The gut microbiome helps break down complex carbohydrates and fibres, making it easier for your body to absorb the nutrients it needs.
Immune system regulation: The gut microbiome is a key component of your body’s immune system, helping to defend against harmful pathogens and promoting overall health.
Mental health: Studies have shown a strong connection between gut health and mental health, with an imbalanced gut microbiome potentially contributing to conditions such as depression and anxiety.
How to maintain and improve your gut health:
💪 Eat a diverse and balanced diet: A diet that includes a variety of foods, including fibre rich fruits and vegetables, whole grains, and fermented foods, can help promote a healthy gut microbiome.
💪 Limit processed and high-sugar foods: Processed foods and high-sugar diets have been shown to have a negative impact on gut health, leading to an imbalanced microbiome.
💪 Stay hydrated: Drinking enough water is essential for maintaining a healthy gut, as it helps regulate digestion and promotes healthy bowel movements.
💪 Exercise regularly: Regular physical activity has been shown to improve gut health by promoting healthy digestion and reducing inflammation.
💪 Reduce stress: Chronic stress has been linked to an imbalanced gut microbiome, so taking steps to manage stress through activities such as meditation, yoga, or exercise can have a positive impact on gut health.
To sum it up maintaining a healthy gut microbiome is crucial for overall health and well-being. By incorporating a balanced diet, staying hydrated, exercising regularly, reducing stress, and limiting processed foods, you can help support and improve your gut health.
Roasted Spiced Chickpeas are so simple to make and full of taste. They make an excellent snack.
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.
Ingredients
Serves 1
1 Chickpea can, drained and rinsed.
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon turmeric powder
1 teaspoon chilli powder
1 teaspoon salt
1 teaspoon coriander powder
Method
Preheat the oven to 400°F (200°C).
Drain, rinse and dry the chickpeas.
More drier the chickpeas are the more crunchier they will become once cooked.
Spread the chickpeas out on a parchment paper-lined baking sheet.
Add olive oil, cumin, turmeric, chilli powder, coriander powder and salt to the chickpeas and toss well till coated evenly.
Roast the chickpeas for 20-25 minutes for oruntil browned.
Vitamin B12 is a water-soluble vitamin, also known as cobalamin. t is needed to form red blood cells and DNA. It also is a key player in the function and development of brain and nerve cells. Vit B12 binds to the protein in the foods consumed. In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form.
Symptoms of vit B12 deficiency
👉 Pale yellow tinge to your skin.
👉 A sore and red tongue.
👉 Mouth ulcers.
👉 Pins and needles
👉 changes walking & moving
👉 Disturb vision.
👉 irritability & depression
👉 neurological symptoms
👉 Feeling very tired or weak.
👉Experiencing nausea & vomiting.
Following a vegan diet, can cause a higher chance of a vitamin B12 deficiency in people. Reliable vegan sources are foods that are fortified with B12
Here is a list of vegan sources that are high in vitamin B12.
Chia pudding blowl is a dense and filling breakfast. Chia seeds is a super food. They are high in fibre, antioxidants,, protien and omega3 fatty acids.
Ingredients
200ml plant base milk
2 tbsp Chia seeds
1 tsp vanilla extract
1 tsp maple syrup
A dash of cinnamon
Method
Toppings
Blueberries
Kiwi
Seeds
Method
Place all the ingredients into a mason jar, close it tightly and shake it.
Place thr jar in the refrigerator overnight.
Next day, emptty the puddibg into a bowl and stir well as the chia seeds will expand.
This is a delicious low fat high protein smoothie, making it an ideal healthy breakfast idea. It is so simple to make and filling to keep you going till lunch time.
Ingredients
100g blueberries
40g oats
1 tbsp chia seeds
200ml plant base milk
100g yogurt
Method
Start with placing all the ingredients into a blender.
Now blitz till smooth, pour the smoothie into a glass and enjoy.
Lena's Kitchen 