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3 Washed potatoes
Mixed salad leaves
Small can of 4 bean mix
1/2 cup cooked rice (brown better)
Hummus (see home-made recipe)
Small can of corn
Cut potatoes, un-peeled and boil. Let cool.
Cut and mix all remaining ingredients, mix add squeeze of lemon.
Plate up salad with potatoes and hummus on side. Yum!
5 Things You Should Eat Everyday
We’ve all heard that there are many benefits to eating certain vegetables and fruits. Here are 5 superfoods that you should eat everyday to prevent certain cancers and more.
Spinach – Considered a super food, it can reduce your chances of developing osteoporosis, lower cholesterol and raise IQ. It’s also high in flavonoids which prevent breast, skin, stomach and ovarian cancer.
Ways to Eat: Eat it raw in a salad, replacing lettuce. Saute it with olive oil and garlic and serve as a side dish.
Eggs – They are a great source or protein and contain eight amino acids if you eat the whole thing. Protein is important for stay ing full and having energy.
Ways to Eat: For breakfast, scramble eggs and throw together with veggies in a whole wheat wrap. Chop a hard-boiled egg and throw into your salad.
Apples – The saying, “An apple a day keeps the doctor away” couldn’t hold more truth. Apples have soluble and insoluble fibers, making them filling and reduces cholesterol. They have also been proven to reduce the risk of heart disease. Lastly, chewing on apples stimulates saliva which scrubs stains off your teeth and freshen breath.
Way to Eat: Classic peanut butter on sliced apples for a mid-day snack. Cut them up and throw into your oatmeal for breakfast or salad for lunch.
Winter Squash – Its bright orange color contains high doses of carotenoids, an antioxidant needed to prevent eye degeneration due to aging and filters out harmful rays from the sun. It also contains L-tryptophan which aids in preventing depression.
Ways to Eat: Mix canned or pureed squash with sweetener for a healthier option of candied yams – serve as side dish.
Blueberries – One of the superfoods as well. It can prevent ulcers, cataracts, glaucoma, decrease risks of heart disease, various types of cancer and lower cholesterol. It also keeps your brain sharp and lowers the effects of dementia and Alzherimer’s.
Ways to Eat: Throw some blueberries onto your oatmeal. Put a handful of frozen ones with some honey into a blender for an ice treat. Serve in a salad.