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.
In a medium pan add in the thr olive oil, rosemary, thyme, crushed garlic and black pepper. Cook till aromatic, but before the garlic turns brown.
Now in a large mixing bowl add water, maple syrup and yeast, mix it well and let if sut for few minutes.
Now in the large mixing bowl add in 1 cup of flour and 1/4 cup if the gatlic-olive mixture. Mix it together and leave for 5 minutes.
Now stir in the test of the flour and salt, once the dough comes together, place thr dough to a board abd knead till becomes smooth.
Please thr dougb in a oiled bowl and cover it with a damp cloth for 75 minutes, to allow the dough to rise.
How to bake the bread:
Preheat the over to 450 degrees fahrenheit.
Grease a 9 inch by 13 inch rimmed baking sheet with oil.
Transfer thr dough to thr baking sheet and placing it the pan. Now using your fingers dimple the dough, follow it by drizzling 3 tbs of the garlic – olive oil mixture. Leave the dough for 15 minutes, to allow it to rise
Place the dough in the preheated over ans bale for 20 minutes till golden brown.
Transfer thr focaccia bread in a wire rack to cool down.
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
👉 Plain Yogurt.
👉 Dry Curd Cottage Cheese or Farmer’s Cheese, or fermented cottage cheese.
👉 Certain aged cheeses (check label for live and active cultures)
👉 Pickled vegetables – cucumbers, carrots, radishes, green beans, cauliflower,
👉 Water kefir.
👉 Sourdough bread.
👉 Fortified dairy alternatives
💪🏽 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.
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.