Strawberries and raspberries are high in: Antioxidants nutrients Fibre Helps with weight loss High in folate High in micronutrients Lowers Cholesterol
Ingredients
2 cups of strawberries
3 cups of raspberries
4 tbs chia seeds
1 lemon
2 tbs of maple syrup
Method
Start by adding all the ingredients in a large pan.
Cook the over a low to medium heat for around 10-12 mins.
Once cooked remove from heat.
If there are any big chunks, use a fork to mash them down.
Pour the jam into a jar and let it cool down.
Once cooled, close the jar and place it in the fridge..
macronutrient: FAT
Let’s talk about the macronutrient FAT
Fat breaks down into fatty acids to provide the body with energy. Apart from being a rich source of energy, it has many of the essential roles in the body:
Provides the body with essential fatty acids.
structural compounds, which body is unable to produce itself and can only get from food.
absorb fat-soluble vitamins.
Creates hormones.
promotes healthy skin and hair.
Essential for brain health, as the brain is composed of 60% fat.
Dairy: Butter, margarine, Full fat and 2% dairy & Eggs.
Meat, poultry and fish. Nuts & seeds Avocado
Trans fats should be cut out or reduced from thr diet. They mostly come from hydrogenating or adding hydrogen molecules to unsaturated fats. It can be found in margarine, shortening, baked goods, doughs, and fried foods.
Large quantities of saturated fat caused high cholesterol levels and increase risk of heart disease. It’s very beneficial to reduce the amount of saturated fat in diet. Saturated fat is found mainly in animal sources like, fatty beef, lamb, pork, poultry with skin, lard, cream, butter, full fat cheese, and dairy.
Unsaturated fats are healthy fats and can help with decreasing thr risk of heart disease. They originate from plant sources; avocados, nuts and nut butters, seeds, olives, and oils (olive, canola, safflower etc.). Also found animal products like, fatty fish including salmon, mackerel, sardines, tuna, and herring.
Start by Preheating the oven to 200C/180C fan/gas 6.
Chop up all the veggies and add to a lightly oiled baking tray. Coat the veggies with olive oil, season with salt and pepper and place in the tray. Roast the veggies for 30mins until they turn lightly browned.
Remove from over and leave Leave on rack cool down.
How to make tomato sauce.
In a large pan heat the olive oil and add in onions and garlic.
Cook them for 5 mins over a slow heat until softened.
Turning the heat to medium, pour in the chopped tomatoes and bring to boil and then let it simmer for anout 25 mins.
Now add in the basil leaves, take of heat and leave to cool down. Once the mixture is cooled, pour into the processor and blitz till smooth.
How to make the white sauce.
In a medium saucepan, melt the butter, the. Add and stir in the plain flour. Let this cook for 2-4 mins and then whisking in the milk and bring to boil, while stirring all the way through. Lower the heat and cook till the sauce starts to thicken up.
Preparing the Lasagna
The oven should be preheated at 180C/160C fan/gas 4.
Oil the ovenproof lasagna dish lightly.
Add a layer of the cooked vegetables to the dish, then pour over a layer of the tomato sauce. Followed by covering with a layer of lasagne sheets and drizzling a small layer of the white sauce.
Repeat this process until you have three/ four layers of pasta.
Lastly scattering mozzarella cheese over the lasagna till fully covered
Place the the lasagna dish inside the preheated over and bake for 45 minutes, till golden brown.
These are signs of a poor gut health – acidity, abnormal stomach acid, H.pylori,, recurring bloating, and constipation
Below are some tips on what messes our gut health and how to improve gut health with sfood and lifestyle changes.
What messes up your gut health?
👉 Having a diet of Junk and processed foods.
👉 Living a Sedentary lifestyle.
👉 Chronic emotional stress.
👉 Sleep deprivation.
👉 Self-medicating yourself
👉 Overdosing & taking antibiotics without probiotics or vitamin B complex.
How to heal your gut.
👉 Eat a rainbow of fruit & veg.
👉 Cut down on refind sugars.
👉 Inculde more Whole grains into your diet.
👉 Don’t do to fat diets for extreme lose weight.
Other gut-friendly foods
✅ unsalted nuts (almonds and pistachios are best)
✅ Yogurt is an natural probiotic to populate your gut.
✅ Mushrooms are rich in beta-glucan and excellent for the gut.
✅ Over night soaked oats are the best, they are an excellent sources of beta-glucan and high in fibre that promotes gut health and keeps fuller for a longer time.
✅ Lean protein is an excellent source for someone that has poor gut health. like chicken, fish.
✅ For severe gut problems, following a plant-based diet for a month will reduce inflammation, repair thr gut and then slowly
✅ Triphala is more then a lexative. It is amazing for the gut while allowing to pass motions easily.
We naturally start to lose muscle mass after the age of 30. This is called sarcopenia and is part of the aging proccess. We can however slow this proccess by making simple lifestyle changes. Bulid lean muscle is one of the changes. It can help with Mobility, bone health, physically strong and toned , longevity, good posture, hormonal balance.
Bulid lean muscle can also also help with boosting the human growth hormone, mental health, and your gut health
Below are the best exercises to create lean muscle:
Bodyweight exercises (lunges, squats, pushups)
Using a Resistance band
Mobility exercises
Yoga asanas
Isometric exercises (such as plank, wall sit)
Learn how eating 11 overnight soaked black raisins daily can heal the body naturally from the insideout.
All you have to do is soak 11 black raisins overnight. In the morning eat the soaked raisins on an empty stomach.
By soaking dried black raisins, it enhances the bioavailability of the raisins nutrients and antioxidants. This allows the bobdy to absorb the better.
Health benefits of eating Overnight soaked raisins:
My Sabudana waffle recipe is quick and easy to make and very tasty. It’s a popular Maharashtrian delicacy, crispy form outside and soft from inside. It’s best enjoyed warm, with a cup of coffee.
Ingredients
1 cup soaked & washed Sabudana
1 cup chopped coriander
1 tsp ginger paste
1 green chilli chopped
3 small potatoes
Salt as needed
1 tbs lime juice
1 tbs sunflower oil
Method
• Wash and soak Sabudana overnight.
• Steam the potatos and mash them.
• Drain the sabudana and & air dry.
• Place the Sabudana, in a bowl, add in the mashed potato, ginger paste, chopped green chilli, chopped coriander. salt and lime juice .
• Mix well
• Make small flat pattys out of the mixture.
• grease the heated waffle maker with oil.
• Now place the flat patty in waffle maker and close it.
• Cook till the waffle patty is crispy from both sides.
Lena's Kitchen 