Here is why I love using:
1. Very rich in Selenium 🤩(immune system booster/antioxidant)
2. Protein-rich for a base 💪
3. High in Fiber 🍃
4. Takes literally 8min. To prepare ⏰
⚠️ Couscous is high in gluten⚠️
🌱How to prepare (𝘧𝘰𝘳 𝘤𝘰𝘶𝘴𝘤𝘰𝘶𝘴 𝘧𝘰𝘶𝘯𝘥 𝘰𝘯 𝘴𝘶𝘱𝘦𝘳𝘮𝘢𝘳𝘬𝘦𝘵 𝘤𝘰𝘶𝘯𝘵𝘦𝘳𝘴)🌱
1. Boil 1 cup of water for each cup of couscous
2. Pour boiling water over couscous and cover tightly (film)
3. Wait 5 min (yes. 5 min.)
4. Fluff with a fork
Enjoy with cooked or raw veggies.
Five reasons why Lentils are awesome:
1. Packed with B Vitamins 💅🏾
2. 25% of lentils is protein! (1 cup approximately contains 17.9g) 💪🏽
3. High in Fiber (almost 50% of recommended daily intake) 🌱
4. High in Iron (around 6.6mg per cup)💉
5. Contain Zinc, and Potassium 🦴😌
They also contain polyphenols, some of which are powerful antioxidants and have anti-inflammatory effects 🦸🏽♀️🤺
⚠️They take some time to cook ⚠️
Recipes on the blog with Lentils: Red Wine Ragout
B𝐫𝐨𝐜𝐜𝐨𝐥𝐢 𝐢𝐬 𝐚𝐧 𝐚𝐜𝐪𝐮𝐢𝐫𝐞𝐝 𝐭𝐚𝐬𝐭𝐞 (𝐟𝐨𝐫 𝐦𝐞 𝐚𝐭 𝐥𝐞𝐚𝐬𝐭), 𝐚𝐧𝐝 𝐢𝐬 𝐭𝐡𝐞 𝐢𝐫𝐨𝐧-𝐦𝐚𝐧 𝐨𝐟 𝐯𝐞𝐠𝐠𝐢𝐞𝐬.
I couldn’t even come near it before. Now I could crave it as much as ice cream.
𝗪𝐡𝐲 𝐁𝐫𝐨𝐜𝐜𝐨𝐥𝐢 𝐢𝐬 𝐚𝐰𝐞𝐬𝐨𝐦𝐞:
🧬Contains vitamins B1,B2,B3,B6
😷Packed: Vitamin C (antioxidant, collagen, tissue and bone)
🌡Packed: Vitamin K (important for protein function in coagulation)
🦴🌈Contains Fiber, Iron, Magnesium, and Potassium
🧬Contains Folate (maintenance of cells in body)
🧐This is all well and good, but 𝐭𝐡𝐞 𝐭𝐫𝐢𝐜𝐤 𝐢𝐬 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐰𝐞 𝐤𝐞𝐞𝐩 𝐭𝐡𝐞𝐬𝐞 𝐯𝐢𝐭𝐚𝐦𝐢𝐧𝐬 𝐢𝐧 𝐰𝐡𝐞𝐧 𝐜𝐨𝐨𝐤𝐢𝐧𝐠 𝐛𝐫𝐨𝐜𝐜𝐨𝐥𝐢.
🥵In hot temperatures, vitamins (like Vit C and B) are lost in the water above 70C, while fat-soluble vitamins (A,D,E,K), antioxidants, and carotenoids remain, and may even increase.
💁🏻♀️⚖️This is why a balanced diet in both raw and cooked vegetables is very important.
👩🏽🔬When I do cook Broccoli, I make sure I keep the temperature of the water as low as possible, and extract the broccoli as soon as it softens; the crunch, and some vitamins remain.
Here’s another little trick:
🌋Steaming and boiling kill 22% to 34% of Vit C in vegetables
🧭Pressure-cooking (as boiling temperature changes under pressure) can help retain up to 90% of the vitamins!
🦄I like to enjoy my broccoli raw, cooked, boiled, grilled, steamed, chopped, blended, in a smoothie or in a bowl!
🧘🏻♀️It’s one of my favorite greens; it’s extremely versatile and definitely a feel-good little helper.
𝘋𝘳𝘰𝘱 𝘢 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 𝘪𝘧 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘴𝘰𝘮𝘦 𝘵𝘪𝘱𝘴 𝘰𝘯 𝘩𝘰𝘸 𝘵𝘰 𝘴𝘵𝘢𝘳𝘵 𝘺𝘰𝘶𝘳 𝘭𝘰𝘷𝘦 𝘴𝘵𝘰𝘳𝘺 𝘸𝘪𝘵𝘩 𝘣𝘳𝘰𝘤𝘤𝘰𝘭𝘪!
𝐌𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝐞𝐯𝐞𝐫, 𝐧𝐮𝐭𝐬 𝐚𝐫𝐞 𝐩𝐥𝐚𝐲𝐢𝐧𝐠 𝐚 𝐛𝐢𝐠 𝐫𝐨𝐥𝐞 𝐢𝐧 𝐦𝐲 𝐝𝐢𝐞𝐭 𝐫𝐢𝐠𝐡𝐭 𝐧𝐨𝐰, 𝐡𝐞𝐫𝐞’𝐬 𝐰𝐡𝐲:
While they all are a good source of protein, fiber, and give a whole lot of energy,
I’ll be sharing my top 3 benefits for each of the following:
1. Vitamin E 𝘪𝘮𝘮𝘶𝘯𝘪𝘵𝘺
2. Riboflavin (B2) 𝘱𝘳𝘰𝘥𝘶𝘤𝘵𝘪𝘰𝘯 𝘰𝘧 𝘦𝘯𝘦𝘳𝘨𝘺
1. Vitamin B6 𝘪𝘯𝘷𝘰𝘭𝘷𝘦𝘥 𝘪𝘯 𝘱𝘳𝘰𝘥𝘶𝘤𝘪𝘯𝘨 𝘯𝘦𝘶𝘳𝘰𝘵𝘳𝘢𝘯𝘴𝘮𝘪𝘵𝘵𝘦𝘳𝘴 𝘧𝘰𝘳 𝘴𝘦𝘳𝘰𝘵𝘰𝘯𝘪𝘯 𝘢𝘯𝘥 𝘯𝘰𝘳𝘦𝘱𝘪𝘯𝘦𝘱𝘩𝘳𝘪𝘯𝘦
2. High in antioxidants
3. Good for sleep hygiene
1. Vitamin B3 𝘤𝘢𝘯 𝘩𝘦𝘭𝘱 𝘧𝘪𝘨𝘩𝘵 𝘧𝘢𝘵𝘪𝘨𝘶𝘦 𝘢𝘯𝘥 𝘩𝘪𝘨𝘩 𝘤𝘩𝘰𝘭𝘦𝘴𝘵𝘦𝘳𝘰𝘭
2. Vitamin B9 (Folic Acid)
1. Zinc 𝘪𝘮𝘮𝘶𝘯𝘪𝘵𝘺
3. High in Copper
𝘋𝘪𝘥 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸?
𝘈𝘭𝘮𝘰𝘯𝘥𝘴, 𝘞𝘢𝘭𝘯𝘶𝘵𝘴, 𝘢𝘯𝘥 𝘊𝘢𝘴𝘩𝘦𝘸 𝘕𝘶𝘵𝘴 𝘤𝘰𝘯𝘵𝘢𝘪𝘯 𝘤𝘢𝘭𝘤𝘪𝘶𝘮 !
Listing all the benefits of the different kinds of nuts is absolutely impossible, but a simple google search can motivate you a hell lot to get snacking on nuts!
𝘗𝘭𝘦𝘢𝘴𝘦 𝘯𝘰𝘵𝘦 𝘵𝘩𝘢𝘵 𝘦𝘢𝘤𝘩 𝘰𝘧 𝘵𝘩𝘦𝘴𝘦 𝘤𝘰𝘮𝘱𝘰𝘶𝘯𝘥𝘴 𝘢𝘳𝘦 𝘤𝘰𝘯𝘵𝘢𝘪𝘯𝘦𝘥 𝘪𝘯 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘱𝘦𝘳𝘤𝘦𝘯𝘵𝘢𝘨𝘦𝘴. 𝘛𝘰 𝘮𝘢𝘬𝘦 𝘴𝘶𝘳𝘦 𝘺𝘰𝘶’𝘳𝘦 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘦𝘯𝘰𝘶𝘨𝘩 𝘰𝘧 𝘦𝘷𝘦𝘳𝘺𝘵𝘩𝘪𝘯𝘨, 𝘤𝘩𝘦𝘤𝘬 𝘵𝘩𝘦 𝘳𝘢𝘵𝘪𝘰𝘴, 𝘢𝘯𝘥 𝘢𝘥𝘥 𝘴𝘦𝘦𝘥𝘴 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘥𝘪𝘦𝘵 𝘢𝘴 𝘸𝘦𝘭𝘭!
📍Chickpeas contain a very good amount of 𝐩𝐫𝐨𝐭𝐞𝐢𝐧. 💪🏽
📍They contain almost all amino-acids except for one; this is why it’s always a good idea to 𝐩𝐚𝐢𝐫 𝐭𝐡𝐞𝐦 𝐰𝐢𝐭𝐡 𝐠𝐫𝐚𝐢𝐧𝐬, such as couscous, quinoa, pasta, or simply wholewheat bread! 🌾
📍They also have a 𝐥𝐨𝐰 𝐠𝐥𝐲𝐜𝐞𝐦𝐢𝐜 𝐢𝐧𝐝𝐞𝐱, which helps prevent a high increase of blood sugar; studies have shown it can help regulate blood sugar control. 🔬
📍Chickpeas’ 𝐟𝐢𝐛𝐞𝐫 is soluble; which promotes the growth of good gut bacteria, and prevents unhealthy bacteria of taking over. 🦠
One of my favorite ways to eat Chickpeas is warm, with lemon juice, olive oil, salt, cumin, and garlic with whole wheat bread on the side.
I also have it in Hummus, and as a chickpea salad (mashed chickpeas (cold) with corn, pickles, tomatoes, olives, and a lemon-VG mayo dressing).
👩🏻💻There’s only an ‘Arnabyye’ recipe on my blog for now, but stay tuned for more recipes starring Chickpeas !