Carrot Fries

👉 A Powerful Antioxidants.

👉 This powerful & nutritious root vegetable is rich in antioxidants including lycopene, vitamin C, Zeaxanthin, and lutein.

👉 help fight inflammation, viruses, harmful bacteria, free radical damage, and various diseases.

Ingredients

4 large carrots

3 tbsp olive oil

For seasoning

Salt and pepper to taste

2 tsp paprika powder

1 tsp chilli powder

2 tsp oregano

2 tsp basil

Method

Preheat the oven to 350F/180C

Start with peeling and cutting the carrots lengthwise & then half agin.

Place the carrots in a bowl and add in the olive oil and spices and herbs. Mix well till the carrots are well covered.

Spread the carrots evenly on a lined baking sheet.

Bake the carrot fries in the oven for 20-30mins or till crispy and serve.

Vitamin B12

Lets’s talk about Vitamin B12

What does the B12 vitamin do?

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.

👇🏻 👇🏻 👇🏻 👇🏻 👇🏻

Nutritional Yeast
Fortified Plant-Based Milk
Fortified Breakfast Cereal
White butyon mushrooms
Fortified Rice
Supplements
Tempeh.
Chlorella.
Nori Seaweed.

Healthy Berry Jam

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..

Healthy Green Juice

Ingredients

Half cup orange juice

Half lemon juiced

Half cup celery juice

Half lime juiced

Handful of spinich

2 chopped kiwis

1 tsp ground ginger

1 tsp chia seeds

Pinch of salt

1 tsp honey

Method

Place all the juiced and chopped up ingredients into a blender and blitz till it’s turnd into liquid.

Pour into a glass and serve.

Let’s talk about Gut Health

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.