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.
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.
Lena's Kitchen 