10 Tips for Joyful, Balanced Eating from an Ayurvedic Kitchen

n a world where fad diets and quick-fix solutions abound, Ayurveda stands out as a holistic and time-tested approach to achieving balance and wellness through food. Ayurvedic principles are rooted in ancient Indian wisdom and focus on nourishing both the body and mind. By adopting Ayurvedic practices in your kitchen, you can cultivate a deeper connection with your body, savor the joy of eating, and achieve a harmonious balance between nutrition and well-being. In this blog, we’ll explore 10 essential tips from an Ayurvedic perspective to make your eating experience joyful and balanced.

Embrace Mindful Eating:

In Ayurveda, eating is not just about filling the stomach; it is a sacred ritual that demands attention and mindfulness. Sit down to eat without distractions, savor each bite, and appreciate the flavours, textures, and aromas of your meal. Chew your food thoroughly, as proper digestion begins in the mouth. Mindful eating allows you to connect with your body’s signals, leading to improved digestion and a more satisfying culinary experience.

Follow the Rhythms of Nature:

Ayurveda emphasises aligning our eating patterns with the natural rhythms of the day. Consume your main meals when the sun is at its peak, as this is when your digestive fire (agni) is strongest. Avoid heavy meals during the evening when your digestive capacity is naturally lower. Listening to your body’s internal clock helps optimise digestion and energy levels.

Respect Your Dosha:

According to Ayurveda, each individual has a unique constitution, or dosha, which influences their physical and emotional characteristics. The three doshas are Vata (air and space), Pitta (fire and water), and Kapha (earth and water). Understanding your dominant dosha can guide your dietary choices to maintain balance. For example, Vata types benefit from warming and grounding foods, while Pitta individuals thrive on cooling and hydrating foods.

Prioritise Fresh, Seasonal Foods:

Ayurveda advocates for consuming fresh, seasonal, and locally sourced foods. These foods contain the vital life force (prana) and align with the changing needs of our bodies throughout the year. Seasonal foods are also easier to digest and provide the essential nutrients required to maintain balance in specific weather conditions.

Include the Six Tastes:

Ayurveda categorises food into six tastes: sweet, sour, salty, bitter, pungent, and astringent. Each taste corresponds to different elements and has specific effects on the body and mind. To ensure a well-rounded diet, include a variety of tastes in your meals. For example, bitter foods detoxify the body, while sweet foods nourish and promote a sense of satisfaction.

Spice Up Your Life:

Herbs and spices play a significant role in Ayurvedic cooking, not just for enhancing flavours but also for their therapeutic properties. Turmeric, cumin, coriander, ginger, and cinnamon are among the many spices used in Ayurvedic recipes. Spices aid digestion, boost metabolism, and offer a myriad of health benefits. Experiment with different spice blends to create dishes tailored to your dosha and seasonal needs.

Say No to Ice-Cold Beverages:

In Ayurveda, ice-cold beverages are considered detrimental to digestion as they dampen the digestive fire. Opt for warm or room temperature water instead, as it aids digestion and keeps your body in balance. Herbal teas, infused water, or warm spiced milk are great options to stay hydrated without compromising your agni.

Mind the Quantity:

Ayurveda advises against overeating, as it can overwhelm the digestive system and lead to imbalances. Instead of filling your plate to the brim, aim to eat until you are about 75% full. This practice allows your body to focus on proper digestion and assimilation of nutrients.

Practice Food Combining:

Proper food combining is a fundamental aspect of Ayurvedic eating. Different foods digest at different rates and require distinct digestive enzymes. To support optimal digestion, avoid combining foods with conflicting qualities. For example, avoid consuming fruits with other foods or mixing milk with sour or salty items.

End with Gratitude:

In the Ayurvedic tradition, expressing gratitude for the food you receive is essential. Before and after each meal, take a moment to acknowledge the effort that went into growing, preparing, and serving your food. Cultivating a sense of gratitude can elevate your eating experience and promote a harmonious relationship with your body and the world around you.

Ayurveda teaches us that eating is not solely about fuelling our bodies but an opportunity to nourish our entire being. By incorporating these Ayurvedic principles into your kitchen and dining routine, you can embark on a journey of joyful, balanced eating. Embrace mindfulness, honour your dosha, and choose wholesome, seasonal foods to support your well-being and foster a deeper connection with the food you consume. By adopting these ten tips, you can not only improve your digestion and energy levels but also foster a profound sense of joy and gratitude for the nourishment that sustains you. Happy and balanced eating!

Plant Base Protien: The Good & Bad.

In recent years, the interest in plant-based diets has surged, driven by concerns about health, sustainability, and animal welfare. As a result, the demand for plant-based protein sources has also risen significantly. Whether you’re a vegan, vegetarian, or simply looking to reduce your meat consumption, understanding the world of plant-based protein can be vital for maintaining a balanced and nutritious diet. In this blog post, we will explore the best, the worst, and everything in between when it comes to plant-based protein sources.

The Best Plant-based Protein Sources

Legumes – Lentils, chickpeas, black beans, and peas are excellent sources of protein. They are also rich in fiber, iron, and various essential vitamins and minerals.

Soy – Soybeans and soy-based products like tofu and tempeh are complete proteins, meaning they contain all nine essential amino acids needed by the human body.

Quinoa – Often referred to as a “superfood,” quinoa is not only a good source of protein but also provides all the essential amino acids and is gluten-free.

Nuts and Seeds – Almonds, chia seeds, pumpkin seeds, and hemp seeds are packed with protein and healthy fats, making them a great addition to any plant-based diet.

Edamame – These young soybeans are a delicious and nutritious snack, offering a significant amount of protein per serving.

The Worst Plant-based Protein Sources

While most plant-based foods contain some amount of protein, certain sources may not be as high in protein content or may lack certain essential amino acids. These foods can still contribute to a balanced diet but should be complemented with other protein sources to meet daily protein requirements.

White Bread and Refined Grains – These foods are often low in protein and essential nutrients compared to their whole grain counterparts.

Fruits – While fruits provide many health benefits, they are not significant sources of protein.

Vegetables – While vegetables are crucial for a balanced diet, their protein content is generally lower compared to other plant-based sources.

Potato Chips and Snack Foods – These processed foods may be vegan-friendly, but they offer minimal nutritional value, including protein.

The Protein Powerhouses: Combining Plant-based Proteins

To maximise the nutritional benefits of a plant-based diet, it’s essential to combine various protein sources to ensure you get all the essential amino acids your body needs. This process is known as protein complementation. By mixing different protein-rich foods, you can create a complete protein profile that rivals that of animal-based sources.

For example, combining beans and rice, hummus with whole-grain pita, or peanut butter with whole-grain bread can create complete protein sources, ensuring that you receive all the necessary amino acids.

The Protein Myth: Plant-based Protein Is Incomplete

A common misconception about plant-based diets is that they lack complete proteins. While it’s true that some individual plant foods may not contain all nine essential amino acids, the body can efficiently use the amino acids from different sources when consumed throughout the day.

As long as you maintain a diverse and balanced diet, meeting protein needs on a plant-based diet is entirely achievable.

Plant-based protein offers a plethora of options for individuals looking to adopt a more sustainable, ethical, and health-conscious lifestyle. By incorporating a variety of legumes, soy-based products, grains, nuts, and seeds, you can easily meet your protein requirements while enjoying a delicious and diverse array of meals.

Remember, a well-planned plant-based diet can provide all the necessary nutrients your body needs to thrive.

How Much Omega-3 Should You Take per Day

Omega-3 fatty acids are essential nutrients that play a vital role in maintaining overall health and well-being. These polyunsaturated fats offer numerous benefits, including supporting heart health, reducing inflammation, promoting brain function, and supporting healthy skin. While omega-3 can be obtained through dietary sources such as fatty fish, flaxseeds, and walnuts, many people opt for omega-3 supplements to ensure an adequate intake. If you’re in the UK and wondering how much omega-3 you should take daily, this article will provide you with valuable insights.

Understanding Omega-3:
Omega-3 fatty acids are classified into three main types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are primarily found in fatty fish, while ALA is derived from plant-based sources such as flaxseeds and chia seeds. EPA and DHA are considered the most beneficial forms of omega-3, as they are readily utilised by the body.

Recommended Daily Intake of Omega-3 i
The British Nutrition Foundation suggests a daily intake of 450 mg EPA and DHA for adults. Similarly, the European Food Safety Authority (EFSA) recommends a combined intake of 250 mg EPA and DHA per day for maintaining normal heart function. It’s worth noting that these recommendations are general guidelines for maintaining overall health. In certain cases, such as specific health conditions or during pregnancy and lactation, higher doses of omega-3 may be required. It is advisable to consult a healthcare professional or a registered dietitian to determine the appropriate dosage for individual needs.

Choosing Omega-3 Supplements:
When considering omega-3 supplements, it’s crucial to select high-quality products from reputable brands. Look for supplements that provide a significant amount of EPA and DHA per serving. The label should clearly state the amount of EPA and DHA in each capsule or serving size. Additionally, opt for supplements that have undergone third-party testing to ensure purity, potency, and absence of contaminants. It’s important to note that omega-3 supplements should not replace a healthy, balanced diet but rather complement it. Whole food sources of omega-3, such as fatty fish, should still be included in your diet whenever possible.

Potential Risks and Side Effects:
Omega-3 supplements are generally considered safe for most individuals when taken within recommended doses. However, it’s essential to be aware of potential risks and side effects. High doses of omega-3 may have blood-thinning effects, so individuals taking blood-thinning medications should exercise caution and consult their healthcare provider before starting omega-3 supplementation. Additionally, some individuals may experience digestive issues such as burping, diarrhoea, or indigestion when taking omega-3 supplements. If you experience any adverse effects, discontinue use and consult a healthcare professional.

Omega-3 fatty acids are vital for maintaining optimal health, and incorporating them into your diet is essential. In the UK, the general recommendations for omega-3 intake suggest 450 mg of EPA and DHA per day for adults. However, individual needs may vary depending on specific health conditions or life stages. Consulting a healthcare professional or a registered dietitian can help determine the appropriate dosage for you. Remember, while omega-3 supplements can be beneficial, they should not replace a healthy diet rich in whole food sources of omega-3. By making informed choices and incorporating omega-3 into your daily routine, you can support your overall well-being and promote a healthy lifestyle.

Benefit & side effects of drinking Ginger water.

What Are the Benefits and Side Effects of Ginger Water?

Ginger has been used for centuries as a spice and traditional medicine due to its numerous health benefits. One popular way to consume ginger is by infusing it in water to make ginger water. This refreshing drink not only quenches your thirst but also offers a range of potential benefits for your overall well-being. In this article, we will explore the advantages of ginger water, as well as any potential side effects you should be aware of.

Benefits of Ginger Water

Aids Digestion: Ginger is known to stimulate the production of digestive enzymes, promoting better digestion and reducing symptoms such as bloating, gas, and indigestion. Ginger water can be especially helpful when consumed before or after meals, as it may improve nutrient absorption and alleviate discomfort.
Relieves Nausea: Ginger has long been used to relieve nausea and vomiting associated with motion sickness, pregnancy, and chemotherapy. Ginger water, when sipped slowly, can help calm an upset stomach and reduce feelings of nausea. It may also be beneficial for individuals prone to morning sickness.
Reduces Inflammation: Ginger possesses potent anti-inflammatory properties. Regular consumption of ginger water can help reduce inflammation in the body, which is linked to various chronic conditions such as arthritis, heart disease, and certain types of cancer. By combating inflammation, ginger water may contribute to overall health and well-being.
Boosts Immune System: Ginger contains antioxidants that help strengthen the immune system, protecting the body against infections and diseases. By drinking ginger water regularly, you may support your immune system and enhance your body’s ability to fight off common illnesses.
Weight Management: If you are looking to shed a few pounds, ginger water can be a valuable addition to your weight loss journey. Ginger aids in boosting metabolism, reducing appetite, and increasing fat burning. By incorporating ginger water into a healthy diet and exercise regimen, it may help support your weight management goals.
Enhances Brain Function: Some research suggests that the antioxidants and bioactive compounds present in ginger may have neuroprotective properties. Regular consumption of ginger water might help improve cognitive function, memory, and attention span. While more studies are needed in this area, the potential brain-boosting benefits of ginger are promising.

Side Effects and Precautions

While ginger water is generally considered safe for most people, it’s important to be aware of potential side effects and take precautions:

Digestive Issues: Consuming excessive amounts of ginger or ginger water may cause digestive issues such as heartburn, diarrhoea, or stomach discomfort in some individuals. Start with small quantities and monitor your body’s response to ginger water.
Blood-Thinning Effects: Ginger possesses mild blood-thinning properties, which can be beneficial for some individuals but may pose risks for others. If you are taking blood-thinning medications or have a bleeding disorder, consult your healthcare provider before regularly consuming ginger water.
Allergies: While rare, some individuals may be allergic to ginger. If you experience symptoms such as itching, hives, swelling, or difficulty breathing after consuming ginger water, discontinue use and seek medical attention.
Interactions with Medications: Ginger may interact with certain medications, including blood thinners, diabetes medications, and high blood pressure drugs. If you take any prescription medications, it’s advisable to consult your healthcare provider before incorporating ginger water into your routine.

Ginger water can be a refreshing and beneficial addition to your daily routine. It offers a range of potential advantages, including aiding digestion, relieving nausea, reducing inflammation, boosting the immune system, supporting weight management, and enhancing brain function. However, it’s important to be aware of potential side effects and take necessary precautions, especially if

Side effects of Pre-workout supplements

re-workout supplements are popular among individuals looking to enhance their performance and energy levels during exercise. While they can provide benefits, it’s important to be aware of potential side effects. Here are five possible side effects of pre-workout supplements:

Insomnia and Sleep Disturbances: Many pre-workout supplements contain stimulants like caffeine or other energy-boosting ingredients. These substances can interfere with your sleep patterns, leading to insomnia or disrupted sleep. It’s recommended to avoid consuming pre-workout supplements too close to bedtime to minimize sleep disturbances.
Increased Heart Rate and Blood Pressure: Stimulants present in pre-workout supplements can cause an increase in heart rate and blood pressure. While this effect can provide a temporary energy boost during exercise, it may pose risks for individuals with underlying heart conditions or hypertension. It’s crucial to consult with a healthcare professional if you have any cardiovascular concerns.
Gastrointestinal Issues: Some individuals may experience digestive problems after taking pre-workout supplements. Ingredients like creatine, beta-alanine, or high doses of caffeine can cause stomach discomfort, diarrhea, or nausea. These side effects can vary from person to person, and it’s advisable to start with a lower dosage to assess your tolerance.
Dehydration: Pre-workout supplements may contain diuretic ingredients or caffeine, which can contribute to increased urine production and fluid loss. This can potentially lead to dehydration, especially if you’re engaged in intense physical activity without adequately replacing lost fluids. It’s essential to stay hydrated by drinking plenty of water when using pre-workout supplements.
Dependency and Tolerance: Regular use of pre-workout supplements can lead to dependency and tolerance over time. Your body may become accustomed to the stimulants, and you might need higher doses to experience the same effects. This can lead to a cycle of reliance on these supplements and potential withdrawal symptoms when discontinuing their use. It’s advisable to use pre-workout supplements in moderation and take breaks to avoid dependency.

Remember, individual experiences with pre-workout supplements can vary, and not everyone will experience these side effects. It’s crucial to read product labels, follow recommended dosages, and consult with a healthcare professional before incorporating any new supplements into your routine, especially if you have underlying health conditions.

Foods That May Weaken Your Immune System

Maintaining a strong and robust immune system is crucial for our overall health and well-being. It acts as a defense mechanism, protecting our bodies from harmful pathogens and infections. While several factors contribute to a healthy immune system, including adequate sleep, exercise, and stress management, our diet plays a significant role as well. Certain foods can weaken our immune system and make us more susceptible to illnesses. In this blog post, we will explore some common foods that may have a negative impact on our immune health.

Sugar and Artificial Sweeteners:
Excessive consumption of sugar and artificial sweeteners can significantly impair immune function. Studies have shown that high sugar intake can suppress immune response and reduce the effectiveness of white blood cells in fighting off bacteria. Furthermore, it can lead to inflammation and contribute to chronic conditions such as obesity and diabetes, which also weaken the immune system. Limiting your intake of sugary beverages, processed snacks, and desserts is essential for maintaining a strong immune system.

Processed Foods:
Processed foods, including fast food, frozen meals, and packaged snacks, are often high in unhealthy fats, sodium, and artificial additives. These foods lack essential nutrients and are often stripped of their natural immune-boosting properties. Additionally, the high levels of sodium found in processed foods can cause water retention, leading to dehydration, which can negatively affect immune function. Opting for whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins can help strengthen your immune system.

Saturated and Trans Fats:

Saturated and trans fats, commonly found in fried foods, fatty cuts of meat, and processed snacks, have been linked to an increased risk of heart disease and other chronic conditions. These unhealthy fats can trigger inflammation in the body, impair immune response, and decrease the production of infection-fighting antibodies. Choosing healthier fat sources like avocados, nuts, seeds, and olive oil can provide the body with essential nutrients and support a strong immune system.

Alcohol:
Excessive alcohol consumption can have detrimental effects on the immune system. Alcohol is known to suppress immune activity, making the body more susceptible to infections and illnesses. It can impair the function of white blood cells, decrease the production of antibodies, and disrupt the balance of gut bacteria, which plays a vital role in immune health. Moderation is key when it comes to alcohol consumption, and it’s important to stay within recommended limits for optimal immune function.

High-Caffeine Beverages:
While moderate consumption of caffeine can have some health benefits, excessive intake can have a negative impact on immune function. High caffeine beverages like energy drinks and excessive amounts of coffee can disrupt sleep patterns, increase stress levels, and lead to dehydration. Lack of quality sleep and increased stress weaken the immune system, making us more vulnerable to infections. Opting for herbal teas or limiting caffeine intake to moderate levels can help maintain a healthy immune system.

A healthy and balanced diet is vital for supporting a strong immune system. By avoiding or limiting the consumption of foods that can weaken our immune function, such as sugar, processed foods, unhealthy fats, alcohol, and high-caffeine beverages, we can enhance our body’s ability to fight off infections and maintain optimal health. Instead, focusing on a diet rich in whole, unprocessed foods, fruits, vegetables, lean proteins, and healthy fats will provide the nutrients necessary to support a robust immune system. Remember, small changes in your dietary habits can have a significant impact on your overall well-being.

5 Natural Sweeteners That Are Good for Your Health

We all have a sweet tooth, but consuming excessive amounts of refined sugar can have detrimental effects on our health. Fortunately, there are several natural alternatives available that not only satisfy our cravings but also provide additional health benefits. In this blog post, we will explore five natural sweeteners that are not only delicious but also good for your overall well-being.

Raw Honey: Raw honey is a sweet and flavourful liquid produced by bees from the nectar of flowers. Unlike processed honey, raw honey is unfiltered and unpasteurized, which means it retains its natural enzymes, antioxidants, and trace minerals. It has antimicrobial properties and can help soothe a sore throat, support digestive health, and provide a natural energy boost. However, it’s important to consume honey in moderation due to its high fructose content.

Maple Syrup: Maple syrup is a popular natural sweetener derived from the sap of maple trees. It contains essential minerals like manganese and zinc, as well as antioxidants that can help reduce inflammation in the body. Maple syrup also has a lower glycaemic index than regular sugar, meaning it causes a slower rise in blood sugar levels. Its distinct flavour makes it a delightful addition to pancakes, waffles, and baked goods.

Stevia: Stevia is a zero-calorie sweetener extracted from the leaves of the stevia plant. It is an excellent choice for individuals watching their sugar intake or managing diabetes since it doesn’t raise blood sugar levels. Stevia is incredibly sweet, so only a small amount is needed to achieve the desired sweetness. It is available in powdered or liquid form and can be used in beverages, desserts, and even homemade sauces.

Coconut Sugar: Coconut sugar, also known as coconut palm sugar, is derived from the sap of coconut palm trees. It has a rich flavour like brown sugar, making it a fantastic alternative in baking recipes. Coconut sugar contains nutrients such as potassium, iron, zinc, and B vitamins, along with inulin, a type of fibre that supports gut health. However, it’s still important to use coconut sugar in moderation as it contains calories and fructose.

Date Paste: Date paste is made by blending dates with water until smooth, creating a thick, sweet paste. Dates are a natural source of fiber, potassium, and antioxidants. This sweetener works well in baking recipes, smoothies, and raw desserts. Since dates are high in natural sugars, it’s advisable to use date paste sparingly and balance it with other ingredients to maintain a healthy intake of sugars.

Conclusion: Reducing our consumption of refined sugar is a step towards a healthier lifestyle. Incorporating these natural sweeteners into our diets provides a better alternative to satisfy our sweet cravings while also offering additional health benefits. From the rich flavours of raw honey and maple syrup to the zero-calorie sweetness of stevia, there are plenty of options to choose from. Experiment with these natural sweeteners and enjoy the journey of discovering healthier and delicious ways to indulge your sweet tooth. Remember, moderation is key to maintaining a well-balanced diet.

Fermented Food

Let’s talk about Fermented Foods.

What is Fermented Food?

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.

Gut Health Talk

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.

Spicy Roasted Chickpeas

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.

Let then to cool for 5 minutes and serve.