flax seed and pumpkin seeds

I made this guide for my mom because she is trying to eat more plant based! I hope this helps you too :)

Vitamins:
 
- B1 (Thiamine)
 - B12 (Cobalamin)
 - B2 (Riboflavin)
 - B3 (Niacin)
 - B5 (Pantothenic Acid)
 - B6 (Pyridoxine)
 - B7 (Biotin)
 - Folate
 - Vitamin A
 - Vitamin C
 - Vitamin D
 - Vitamin E
 - Vitamin K

Minerals:
 
- Calcium
 - Copper
 - Iron
 - Magnesium
 - Manganese
 - Phosphorus
 - Potassium
 - Selenium
 - Sodium
 - Zinc

B1: Maintains healthy hair, nails and skin and aids in mental focus and brain function.
-Nutritional yeast, pine nuts, soymilk, sunflower seeds, sesame seeds, green peas, asparagus, most beans, rice bran, watermelon, whole grains, macadamia nuts, artichokes, coriander.

B12: Red blood cell production, needed for optimal brain function to prevent depression and mania. Aids in digestion and improves iron uptake.
-Fortified almond milk, fortified cereals, spirulina, vegan protein powder and nutritional yeast. I just take a B12 tablet J

B2: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
-Whole grains, almonds, sesame seeds, spinach, fortified soy milk, mushrooms, quinoa, buckwheat and prunes.

B3: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
­-Chili powder, peanuts, peanut butter, rice bran, mushrooms, barley, potatoes, tomatoes, millet, chia seeds, whole grains, wild rice, buckwheat, green peas, avocados, and sunflower seeds.

B5: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
-Nutritional yeast, paprika, mushrooms, sunflower seeds, whole grains, broccoli, avocados, tomatoes, soy milk, rice bran and sweet potatoes.

B6: Aids in maintaining homeostasis, prevents anxiety by helping the amino acid tryptophan to convert to niacin and serotonin for healthy nerve function. Also helps ensure a healthy sleep cycle, appetite, and mood. Helps with red blood cell production and immune function.
- Almonds, chia seeds, peanuts, sweet potatoes, peanut butter, onions, oats, tomatoes, carrots and walnuts.

 B7: Converts food to energy, helps reduce blood sugar by synthesizing glucose, helps make and break down fatty acids needed for healthy hair, skin and nails.
- Almonds, chia seeds, peanuts, peanut butter, sweet potatoes, oats, onions, tomatoes, carrots and walnuts. 

Folate: Merges with B12 and Vitamin C to utilize proteins and is essential for healthy brain development and for healthy red blood cell formation.
- Spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mangoes, oranges, whole grains, basil, peanuts, artichokes, peanut butter, cantaloupe, walnuts, flax seeds, sesame seeds, cauliflower, sunflower seeds, peas, celery, hazelnuts, and chestnuts.

Vitamin A: Keeps skin healthy, improves immune system function and aids in the production of healthy blood and cellular function.
- All leafy greens, sweet potatoes, pumpkin, carrots, winter squash, wheatgrass, grapefruit, cantaloupe, red bell peppers, orange bell peppers, and goji berries.

Vitamin C: Helps fight inflammation, improves your mood, and helps fight off diseases and colds. Beneficial for skin, hair and nails and supports natural collagen function in the body.
- All leafy greens, all vegetables, all fruits, chestnuts, goji berries. Oranges, lemons, limes and fortified orange juice are the best sources.

Vitamin D: Helps with bone health, digestive health, overall metabolic health, and important in preventing muscle weakness, cancer and depression.
- All types of mushrooms, fortified cereals, almond milk, soy milk and the sun!!

Vitamin E: Protects your skin, fights the look of aging. It’s a powerful fat soluble antioxidant that helps protect cell membranes against damaged caused by free radicals. Helps with cholesterol.
- All nuts, all seeds, avocado, spinach, rice bran, wheat germ, whole grains, broccoli, mango, tomatoes, kiwi fruit, swiss chard, olives, mustard greens and asparagus.

Vitamin K: Helps with blood clotting to prevent excessive bleeding. Also helps prevent blood clots. Important for protecting our bones and prevents easy breaks and fractures.
-Kale, spinach, romaine lettuce, swiss chard, parsley, Brussel sprouts, broccoli, cabbage, blueberries, prunes, grapes and raspberries.

Calcium: For bone building, as well as responsible for proper muscle contraction, maintenance of the heartbeat and transmission of nerve impulses.
-Broccoli, Brussel sprouts, butternut squash, carrots, cauliflower, kale, sweet potato, chickpeas (hummus), lentils, pinto beans, black beans, kidney beans, fortified almond milk, fortified soy milk, whole wheat, fortified orange juice, orange and raisins.

Copper: Helps with bone and connective tissue production. Also helps produce melanin. Without it you can cause osteoporosis, joint pain, lowered immunity and helps absorb iron.
-Kale, mushrooms, sunflower seeds, pumpkin seeds, cashews, sesame seeds, chickpeas, prunes, avocado, and tofu.

Iron: Needed to make proteins, such as hemoglobin and myoglobin in the blood. It helps carry oxygen from our lungs to our tissues. Iron rich foods should be eaten with foods high in Vitamin C to help with absorption.
-Molasses, dark leafy greens like kale and spinach, tofu, whole grains, beans, nuts and seeds.

 Magnesium: Important nutrient for a host of regular enzymatic functions throughout your body. Helps with energy, insomnia, irritability, anxiety, lack of energy and fatigue, joint pain, low blood sugar, lack of concentration and PMS. 
-Oats, almonds, cashews, cocoa and cacao, seeds, all leafy greens, bananas, sweet potatoes, whole grains, beans and brown rice.

Manganese: Required by the body for proper enzyme functioning, nutrient absorption, wound healing and bone development.
-Hazelnuts, pecans, walnuts, almonds, cashews, pistachios, pumpkin seeds, chia seeds, sesame and flax seeds, whole wheat bread, tofu and beans.

Phosphorus: Required for proper cell functioning, regulation of calcium, strong bones and teeth, making of ATP, and helps with anemia, muscle pain, bone formation and weakened immune system.
-Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flax seeds, Brazil nuts, tofu, beans and lentils.

Potassium: Important mineral for the proper function of all cells, tissues and organs in the human body. Helps with your nervous system and shin splints or locked toes.
-Lima beans, swiss chard, sweet potato, potatoes, soy milk, spinach, avocado, lentils, pinto beans and coconut water.

Selenium: Mineral that is needed in small amounts by the body to help regulate the thyroid hormones and support a healthy immune system. It is also an antioxidant that protects cells from damage due to free radicals.
-Mushrooms, couscous, whole wheat pasta, rice, oats, Brazil nuts, sunflower seeds, tofu and beans.

Sodium: Needed for proper muscle contractions, nerve transmissions, maintaining pH balance and hydration.
-Everything has sodium, don’t worry about this one. If you use table salt, you are good. (But don’t use too much or it will cause bloating). Drink lots of water when consuming sodium.

Zinc: Helps your body with carbohydrate metabolism, efficient production of testosterone to prevent estrogen dominance, helps enhance skin and nails, helps enhance your sense of smell, healthy growth, healthy eyesight, wound healing and your immune system. 
-Beans, legumes, nuts, seeds, oats, wheat germ, and nutritional yeast.

Extreme healing sachet!

For this sachet you need golden fabric or a golden bag and white thread.

These are the herbs you need. The more you add the more powerful the sachet will be! Don’t stress if you can’t find a herb, it’s ok.

African violet
Allspice
Apple
Arrow root
Barley
Blackberry
Caraway
Cedar
Chamomile
Chia
Cinnamon
Coriander
Cotton
Dandelion leaf
Eucalyptus
Fennel seed
Flax seed
Garlic
Ginseng
Ivy
Lavender
Magnolia flower
Myrrh
Plum
Pumpkin seed
Raspberry leaf
Rosemary
Saffron
Sandalwood
Spearmint
Thistle
Vervain

Put as many of these herbs as you can find in the golden bag. While you put the herbs in the bag focus on your intention of healing and the person you want to heal. Sew the bag close with the white thread and carry it with you or keep it close to you as much as possible!!

Das Sesambrötchen. As with German cooking, each region has its own specialties and variations when it comes to bread. Germany as a whole produces by far the most varieties of breads worldwide - over 300 kinds of dark and white breads and more than 1,200 varieties of rolls and minis (Brötchen & Kleingebäck). In the North, darker, heavier bread such as Roggenbrot (rye) is often preferred. Towards the South, lighter breads made of wheat become more popular. There are standard breads and rolls that are found all over the country. The most commonly used flour is rye, either on its own or combined with another flour, such as wheat or spelt. Other popular ingredients include oats, barley, roasted onions, nuts, sunflower seeds, flax and pumpkin seed, poppy and sesame seeds, cheese, bacon, herbs, garlic, and various spices. 

mstzy  asked:

I'm currently a college student & I don't want to eat food on campus all the time. Do you have any advice or ideas of how I could eat healthier? I bought everything I need to cook my own stuff. 😊

  • avocados avocados avocados!!! they are so satisfying + have so many healthy nourishing oils. i could live on them. just spread them on a rye cracker or corn cracker or whatever you fancy and sprinkle with sea salt + black pepper. so delicious. honestly. i eat this all the time! they healed my skin. and so quick and easy to make!
  • chickpeas salad (cooked chickpeas + raw pepper + tomato + cucumber + onion + garlic + grated beet + grated carrot + cooked mushrooms +  herbs (such as thyme and basil or anything that you enjoy!) + sprinkle of sea salt + black pepper + a lil bit of soya sauce + a lil bit of olive oil + a lil bit of balsamic vinegar + curry spices)… you don’t have to use all of these veggies, just whatever you have at hand and feel called to! don’t force yourself into something you don’t enjoy.
  • stir-fried veggies!!!! (anything at all! just stir fry it. i do stir fries all the time, almost everyday. and they are quite good if they’re at room temperature as well. just mix everything. i’ve been having this lately: leeks + pepper + tomatoes + mushrooms + onion + garlic + zucchini + eggplant + sunflower oil + soya sauce + paprika!!! + black pepper + lil bit of ginger (if you like spicy!!! i love spicy.) + cumin + dried garlic + sprinkle of sea salt. also, stir fried sweet potatoes (with black pepper + paprika + cumin + soya sauce) just on their own are so delicious! and stir fried or baked potatoes mmmm! with just a sprinkle of sea salt + black pepper. yum!!!! just follow your heart, warm the oil and throw everything into the wok + as it softens add the seasonings!)
  • wholewheat pasta + veggies (just cook the pasta, add tomato sauce + stir fry some veggies or cook them with the pasta + season everything.)
  • basmati rice + beans (cook the rice + veggies + add the cooked beans and season it as you please. so wholesome!!!! and endlessly satisfying.)
  • basmati rice + chickpeas + dark green veggies (so good + satisfying + wholesome + nourishing!!!)
  • raw salads (lentil sprouts are my favourite. sprout them at home, it’s so easy + so much cheaper + fills your soul. and then mix with lettuce + radishes + tomatoes + grated carrots + grated beets + avocado. corn is also delicious, i simply don’t eat it much because most of it is gmo. that scares me. if you find non-gmo organic corn then perfect, add that as well!!!) and nuts!!! almonds, sunflower seeds, sesame seeds, flax seeds, pumpkin seeds. i love them in raw salads. as well as sprinkled on top of rice!)
  • lentils curry + basmati rice with almonds + raisins + sesame seeds + coconut oil. yum!!!!
  • stir fried noodles!!!! i lived on stir fried noodles for months. i love them so much. just stir fry veggies on a wok + boil some water in a pot and cook the noodles or even just soak them for 3-4 minutes and then once the veggies are just about cooked + noodles are soft, mix them with all the veggies in the wok and stir fry them for a few minutes + perhaps add scrambled eggs… yum yum yum. i love noodles + veggies!!!!
  • diced melon or watermelon or cantaloupe or pineapple or mango or pear or apple or orange slices or sliced peaches or grapes!!! anything at all is always a great idea and so refreshing. 
  • dried mango as a sweet snack is amazing. also dried pineapple! like vegan gummy bears hehe.
  • salty peanuts (the ones that are just peanuts + oil + salt)
  • cashews!!! 
  • buckwheat + veggies!!!
  • millet + veggies!!!
  • raw red pepper stuffed with avocado + sea salt + black pepper!!! like a raw sandwich. so delicious. just thinking about it makes my mouth water…
  • hummus!!!! hummus is pure bliss. so good. i would just make hummus (cooked chickpeas + garlic + sesame seeds + tahini + lemon juice + olive oil + cumin + sea salt. blend it all. and then just slice lil bits of carrot. or pepper. or cucumber. anything at all. and dip it in the hummus… so good!)
  • tzaziki (greek yoghurt + cucumber + mint + garlic + sea salt + olive oil + lemon juice) and dip some veggies in it.

ah… sweetheart, just be creative! follow your heart. get a lot of goodness from a farmer’s market if possible and then just follow your intuition and whatever you feel like you want to eat, rather than forcing yourself to be healthy. eating is pure joy!!!! it is medicine. then put it all into a tupperware and take it with you. maybe make some herbal tea as well + put it into a glass bottle. or a smoothie. or just pure spring water. i hope this helped at all, sorry for the long ramblings hehe. i get excited when it comes to eating simple good veggie food hehe x x x x