INGREDIENTS
Boiled beans any variety you like 1 cup
Red cabbage washed and finely chopped ½ cup
Carrot finely grated ½ cup or chopped
Tomatoes chopped 3
Coriander leaves 1 tbsp
Avocado chopped small 1
Cucumber 1 big finely chopped
Kale washed and roughly chopped ½ cup
Berries- black, blue whatever you like ½ cup
Salt and pepper powder to taste
Lime juice to taste
Pumpkin seeds 2 tbsp
Walnuts chopped 2 tbsp
Peanuts roasted lightly and slightly crushed
Sunflower seeds 2 tbsp
METHOD
In a bog bowl, add the cooked and drained beans (add salt while you cook)
Red cabbage washed and finely chopped
All the vegetables to be safe and get rid of pesticides, it is best to soak them in water in which white vinegar is added for about 15-20 minutes, then wash well again and wipe and cut them
Add the vegetables, avocado chopped, along with half of the nuts and seeds and washed berries, if big, chop them into half, add salt, pepper powder and lime juice, along with coriander leaves, mix well, check for salt. If taste is fine, serve at once along with the nuts on top with few berries to garnish. It can be had plain, as such it will make a meal in itself, or else toasted multi-grain bread either cut into half or cut into small cubes if serving the salad at once, so it remains crispy.
Don’t you agree it is one of the simplest, easiest and healthy meal to eat.
Health benefits of the ingredients
Nuts and Seeds
Nuts such as walnuts, almonds, and peanuts, as well as sunflower and pumpkin seeds, are brain foods high in protein and omega fatty acids. Protein is the second largest matter in the brain, second only to water, so it is important to nourish your brain with protein rich foods. Proteins help neurons within the brain communicate with each other through neurotransmitters that are made from amino acids. Amino acids are also found in protein, not to mention that they are packed with omega 3 and 6 fatty acids. These are essential fats that our bodies do not make, but that we need to consume. Omega 3 fatty acids aid in building cells to maintain normal brain function, as well as helping with storage of new memories through the creation of synapses or connections, within the brain.
Beans
Beans are rich in fibre, B vitamins and omega fatty acids. Fiber helps keep you fuller longer and creates a gradual release of sugar, helping concentration and memory so you can keep a steady work flow throughout the day. B vitamins help convert a chemical compound, homocysteine, into other important brain chemicals like acetylcholine, which aids in creating new memories. And, of course, omega fatty acids are essential for brain development and sustenance.
Blueberries
Blueberries and other dark berries are rich in antioxidants, which protect against free radicals, making them one powerful brain food. They also help fight against degenerative changes in the brain and enhance neural functioning and communication.
Dark and leafy greens
Greens such as kale, spinach and broccoli are high in vitamin E as well as folate. Vitamin E helps protect cell membranes against free radicals. Free radicals are unstable molecules that attack cells within our body. Some causes of free radicals include stress, pollution, radiation and processed food. Folate is also found in dark greens, and helps with normal brain development.
Avocados
They are rich and creamy, and filled with omega fatty acids, as well as vitamin E. Omega fatty acids are essential for cell growth and brain development, and vitamin E helps protect cell membranes from free radicals. Vitamin E may also slow progression of degenerative diseases, such as Alzheimer’s, through its protection, maintenance and repair of cells within the brain.
Tomatoes
Tomatoes are rich in lycopene, which is an antioxidant. Lycopene regulates genes that influence inflammation and regulates cell growth within the brain.
Red Cabbage
Red Cabbage is antioxidant rich. These antioxidants help guard against free radicals that attack your DNA, proteins and carbohydrates within the body. Some say that free radicals are what leads to aging and may even be a contributor to Alzheimer's disease.
Coriander leaves and lime juice rich in Vitamin C, which we need it every day, as it is water-soluble vitamin. The best vitamin C is Indian gooseberry, known as amla, which is so rich in this vitamin, just eating 1 gives enough vitamin C for the day. Unlike lime juice, it doesn’t lose much of its vitamin due to heat. Whenever dark green leafy vegetable is eaten, it is most important to have Vitamin C in some form to absorb the iron from the food in that meal.
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