leafy vegetable

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

- 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

- 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.

7-Day Chakra Balance Challenge

Many people have either poor physical, mental, emotional or spiritual health which causes us to feel imbalanced and unfocused in life. Follow this 7-Day challenge to better improve these aspects of your life.

-Meditate after you get up and eat breakfast.
-Consume only the foods and drinks for the day (you can drink as much water as you want)
-Use candles, incense or air fresheners for the aromatherapy
-Listen to music that mainly uses the corresponding instruments for the day
-Do the exercises as soon as you can in the day or when convenient
-Try your best to follow the healing activities for the day

ROOT CHAKRA - Survival
- https://m.youtube.com/watch?v=35dT-fdDNd8
-Root vegetables
-Protein-rich foods
-Spices (horseradish, hot paprika, chives, pepper)
-Dandelion root tea
-Patchouli, Cedarwood, Ginger, Rosewood, Cloves
-Grounding exercises, squats, walking, jogging
Self-Care & Activities
-Wear red
-Get a massage (at least a foot massage)
-Get 8 hours of sleep (nap if you need)
-Take a long, hot bath/shower (wash yourself with your favorite things)
-Get outdoors
- https://m.youtube.com/watch?v=QcId1qEKGJo
-Sweet fruit
-Honey & nuts
-Spices (cinnamon, vanilla, carob, sweet paprika, sesame seeds, caraway seeds)
-Hibiscus tea
-Orange, Jasmine, Rosewood, Grapefruit, Geranium
-Pelvic thrusts, sex, masturbation, yoga
Self-Care & Activities
-Wear orange
-Drink 8 cups of water
-Hug someone you love
-Treat yo’ self
-Talk to a good listener about anything that’s on your mind
-Do something creative
- https://m.youtube.com/watch?v=6Sh1omf2v6o
-Grains & seeds
-Spices (ginger, mints, melissa, chamomile, turmeric, cummin, fennel)
-Rosemary tea
-Lemon, Corriander, Lime, Frankincense, Myrrh
-String Instruments
Self-Care & Activities
-Wear yellow
-Sit in a steam room or just do a steam facial
-Engage in positive self-talk (e.g. I look great today. I did a good job)
-Make a list of your best attributes
-Get something you’ve been putting off done with
- https://m.youtube.com/watch?v=5Yfeo3kPVSs
-Leafy greens
-“Air” vegetables (broccoli, cauliflower, cabbage, celery, squash)
-Green teas
-Spices (basil, sage, thyme, cilantro, parsley)
-Hawthorn tea
-Ylang Ylang, Rose, Jasmine, Pine, Rosewood
-Wind instruments
-Push-ups, swimming
Self-Care & Activities
-Wear green
-Practice deep-breathing exercises
-Try your best to sit up straight
-Do an act of kindness (the more, the better)
-Spend time with your loved ones (even if it’s your pet)
-Get some fresh air
THROAT CHAKRA - Communication
- https://m.youtube.com/watch?v=ynnRsQIat0U
-Liquids in general (no soda or energy drinks)
-Tart/tangy fruits
-Tree growing fruits
-Spices (salt, lemon grass)
-Red clover blossom tea
-Rosemary, Lime, Sage, Indian Champa, Cedarwood
-Singing, screaming
Self-Care & Activities
-Wear blue
-Talk to an old friend
-Play music you love to sing along to
-Get a shoulder and neck massage
-Write in your journal (or start one)
THIRD EYE -Intuition
- https://m.youtube.com/watch?v=kBhHUxLcSPM
-Dark bluish fruit (berries mainly)
-Liquids (red wine & grape juice)
-Dark chocolate
-Spices (lavender, poppy seed, mugwort)
-Mint tea
-Geranium, Basil, Jasmine, Lavender, Rosemary
-Visualization, lucid dreaming
Self-Care & Activities
-Wear dark blue, indigo or purple
-Draw or paint
-Do a grounding senses meditation
-Analyze the dream you had last night
-Look at the night sky tonight if you can
CROWN CHAKRA - Spirituality
- https://m.youtube.com/watch?v=lLxSpW35ELY
-Fasting (after lunch)
-Organic, GMO-free food
-Lavender tea
-Sandalwood, Saffron, Lotus, Jasmine
-Guided meditation and Silence
- Meditation
Self-Care & Activities
-Wear purple or white
-Meditate (there’s guided meditations on youtube on many subjects)
-Pray or just think about life
-Learn a new skill or language
-Do word or number puzzles
-Get a head massage

Do your best and strength to you all

Hey there! Easter is almost upon us, and you know what that means…bunnies! 

Let’s take a moment to discuss some bunny related facts that will hopefully help deter you from purchasing a rabbit for this holiday. 

1.) Domesticated rabbits live from 8-15 years. The Average rabbit lives around 10-12. 

2.) The baby bunnies you see in pet stores are usually around 2 months old, so they will be super cute and fluffy and affectionate! Which is exactly what pet stores WANT you to think you will be getting. BUT, this is a trap! Baby Bunny will hit puberty between 5-7 months of age, and will become a cranky, territorial, sexually frustrated TEENAGER.

3.) Teenage bunnies, particularly males, will spray urine on EVERYTHING, including you, your floor, your walls, your bed, and other bunnies. I don’t mean just a little tinkle, I mean literally the wall near your bunny’s housing will be literally coated in a crust of urine. It’s nasty, sticky, and it SMELLS.

4.) Unless you spay/neuter (which usually costs around 150-300 dollars) your bunny will continue to urinate on everything. females will rip their fur out and build nests and are much more likely to develop uterine cancer if they are not spayed.

5.) Rabbits love to rip carpet, chew on furniture, chew on baseboards, pee and poop on the floor(even if they are litter box trained, they will still scatter droppings as a way of saying “this is mine!”)

6.) Baby Bunny will triple or even quadruple in size. The average bunny is around 5 pounds, but some get even heavier than that. Dwarf breeds will average around 1.5 to 3 pounds.

7.) Rabbits are VERY social and get VERY sad and angry and depressed when kept alone in a tiny cage. Bunny should have a LARGE enclosure (NOT A PET STORE CAGE) and should have at least one friend. How would you like to live alone in a closet for your entire life? you would not!

8.) Rabbits require a daily diet of pellet (with NO added cereals, nuts, or candies) unlimited hay (all day every day, yep, it’s expensive) and a daily salad (green leafy vegetables EVERY SINGLE DAY)

9.) Think you can just leave bunny locked in a cage all day when you get bored of him? WRONG! Bunny gets bored, so he spends ALL NIGHT angrily biting and shaking the bars, digging and clawing at the floor, throwing his bowl around and biting his water bottle. He will keep you up all night long and drive you insane! (this also means is house is WAY too small and he needs more toys and room to play!)

10.) Rabbits get sick, they need to see the vet! Rabbit vets are expensive and hard to find. can you afford a rabbit vet? 

11.) Are you prepared to clean his litter box and feed him every single day? Can you spare 3-4 hours to sit and supervise him while he has his REQUIRED out-of-cage time? No? Then you should not own a rabbit.




So @ramseyringnecks often has to remind people that you can’t feed pigeons leafy greens, vegetables, or fruits, and this is why:

The cecum is an organ that’s responsible for breaking down leafy greens, vegetables, fruits, and fibrous plant material.

Chickens are omnivores that naturally eat bugs, fruits, small animals, grasses, leaves, and just about anything they can find. As you can see above, they’re so adept at grazing on plants that they have two caeca (cecum plural), and they’re BIG. Every so often they expel a brown slimy excrement that is them clearing out a cecum.

Pigeons on the other hand are pure grain and seed eaters. They have a cecum…but much like a dog it’s a little itty bitty blip of an organ near their rectum. They can’t extract hardly any nutrients from leaves or fruits, and attempting to is just hard on their body and wastes energy. They are designed to efficiently break down grains and seeds and shouldn’t eat anything else. A healthy diet for a pigeon consists of a variety of 5 or more seeds and grains, the more of a variety the better but ONLY seeds or grains (with grit and oyster/egg shell of course). In fact, pigeons aren’t grazers like chickens, so another big difference is that they shouldn’t have free choice of food; they should eat in meals unless they’re young and learning to eat on their own or sick.

Image: Chris Kindred for NPR

In Supersizing Urban America, history professor Chin Jou chronicles how the federal government made it easier for minorities to open fast-food franchises in low-income neighborhoods, rather than grocery stores. Today the landscape of urban America reflects this history: There’s a fast-food restaurant within walking distance in many low-income neighborhoods, but nary a green leafy vegetable in sight.

‘Supersizing Urban America’: How U.S. Policies Encouraged Fast Food To Spread

Spinach-Mint Soup

Soup doesn’t really make for exciting food pictures, but I have a new one for you today. I think this one is perfect for spring. It’s a warm soup, but with a hint of coolness. Very mellow, rich, and pastel. Just like spring! This one’s very quick and easy to prepare. Also, a nice side or starter to get some of your greens! 

  • 2 TBSP oil (such as olive)
  • half a large yellow onion, diced
  • 2 stalks celery, roughly chopped (we’re blending at the end, don’t fuss)
  • 3 cloves of garlic, minced
  • 1 quart of stock, preferably no salt added
  • 2 cups plant milk (or milk if you’re of the dairy-eating clan)
  • 9-10 oz of baby spinach (those salad sized bags are that size)
  • ½ cup fresh mint leaves, roughly chopped
  • salt, to taste
  • black pepper, to taste
  • 15 oz can of coconut milk (or half and half; again, if you can eat dairy)

Directions: Heat up the oil in a large cooking pot over medium-high heat. Saute the onion, garlic, and celery until they are soft and fragrant. Begin your salt layers with a pinch now and let’s stir. Pack the spinach and mint in and cover them with the milk and stock. Add a generous portion of your salt and black pepper, stir it, and let it come to a boil. Once boiling, bring it to low, cover it with a lid, and let it simmer for about 15-20 minutes. Until the spinach is a shadow of its former self. Turn off the heat and let the contents cool significantly before blending. Add the coconut milk now and give it another few whizzes with the blender. Adjust seasoning if necessary. Serves 8-10. 

somanyofthekids  asked:

YA I'LL TALK TO YOU ABOUT TONY STARK, FAVORITE™ OF VILLAINS WORLDWIDE. It probably takes a bit for anyone to even realize. The first clue comes when one day the Avengers are hanging out, chatting, comparing being held hostage, y'know just regular stuff. Steve and Clint are talking about Madame Hydra's containment cells. "Have you been in the one with the orange stuff growing in the corner? What even is that?" "I don't know man. Last time she offered me a pillow and then threw me a ziplock (1/2)

ziplock bag full of gravel.” Tony leans over and frowns. “Madame Hydra? Are you sure? I’d swear I get fresh sheets every time I’ve been held by her.” “Sheets? As in bed sheets?? Madame Hydra gives you a bed???” Tony shrugs. “Yeah. The food’s pretty good too.” “She gives you FOOD??” “She once lectured me about eating a correct balance of protein and green leafy vegetables.” (2/2)

OMG YESSSSSS!!! I won’t even pretend I’m not insanely giggling to myself lol. 

On a slightly less funny note, the more they compare notes on being kidnapped the more the rest of the Avengers understand Tony’s laid-back attitude when it comes to one of them being taken. Suddenly him making jokes about Barton enjoying a nice little holiday with Doom footing the bill makes a lot more sense…cause that literally happened to him once.


“Lent,” Tony corrects slowly. “He lent me an island.”

He eyes them with genuine surprise, like he isn’t quite sure they aren’t fucking with him. “…I take it he doesn’t do that for everyone?”

Upgrade your Ramen

Everyone knows that ramen noodles are cheap. But the fact that they’re  a nutritional void by themselves also gives them a bad rep. Luckily, it’s not too hard to make the healthy(ish) kind of Ramen bowls you get at Asian restaurants. It just takes a bit of planning ahead to have the ingredients on hand. 

Start out with your protein. Chicken, shrimp, beef, pork, mushrooms, tempeh, and tofu are all great choices. You can match the flavoring packet but you don’t have to. Precooked protein is the easiest to use. When you do your shopping, scope out the proteins that are on sale and cook them up before you forget about them so they’re ready for quick meals throughout the week. 

Raw protein: cut it into small strips or chunks and sautee over medium-high heat.

Cooked protein: cut into small strips or chunks and set aside.

The next important part is the vegetables. I like the traditional bok choy and scallions, but feel free to experiment with whatever you have on hand. Remember, the noodles are a blank canvas so it’s hard to mess up the flavor combinations. 

Leafy vegetables like bok choy are better fresh, but there’s nothing wrong with using frozen vegetables. Frozen and precut carrots, beans, and broccoli work really well for recipes like this because you only have to throw them in (preferably after they’ve been removed from the bag). Stock up on your favorite versatile frozen vegetables when they’re on sale so they’re always on hand. 

A ramen noodle bowl is the same as a stir-fry or a soup in that it’s a great way to use up leftovers. It defeats the purpose if you feel like you have to go out and buy something for it, so use what you have. 

You can also fry an egg and place it on top, but I don’t usually do it since I’m not a fan of eggs and I also like to keep my ramen relatively simple. 


  • Packet of ramen noodles ($0.20)
  • 1 cup cooked protein, small chunks or strips ($0.40)
  • 1 cup vegetables, precut, fresh or frozen ($0.20)


  1. Bring a pot of water to a boil.
  2. Add ramen noodles and seasoning packet to water. If you’re adding veggies that take longer to cook, such as carrot or broccoli, add these in with the noodles. 
  3. Cook for 2 minutes.
  4. Add vegetables, cook for 2 minutes
  5. Add protein, cook for 30 seconds (just enough to heat up the protein)
  6. Drain (optional)
  7. Add fried egg (optional)

Total cost: $0.80

Cost per serving: $0.40 as partial / light meal, $0.80 as a whole meal

Total prep time (including all meat and vegetable cutting): 10 minutes

Total cook time: 4 minutes

Total time: 14 minutes

Total dishes: 2 - 5

    OSTARA (EOSTRE) The Spring Equinox

     * Masterpost and helpful information HERE <—*                    
                             DATES: Northern hemisphere  March 20-23
                                Southern hemisphere  September 20-23
   Also called The Spring or Vernal Equinox and Easter. Keep in mind that pronunciation obviously differs between accents but, these are the most popular.

If Ostara reminds you of Easter, you’re not wrong! Over the years the name was changed to fit into more standard and modernised systems and while both still represent very similar things, much of the history of the beloved Germanic goddess of fertility, Eostre, aka Ostara has sadly been lost in translation in the eyes of many Pagans. Ostara was represented by things associated with the new light of birth, such as eggs, rabbits, sweets, growth and nurturing compassion which represents the nature of Spring. When it comes to the astronomy aspect of this day, the Equinox is one of the balancing points in the cycle of the seasons. This is because both day and night are of equal length, reminding us of equality and the continuous growth in our lives. 

Ostara is a beautiful spring planting festival that celebrates the return of life to the earth. Represented by fresh flowers, baby animals and eggs, the symbolism paints a welcoming picture for the new energy spirits that have been brought into existence. It is a day to rejoice in the reawakening of the Earth! During this time the God and Goddess are perceived as young adults, projecting youth and innocence before their climb into adulthood. The Goddess, as the Maiden, covers the earth with life and love while the God grows to maturity helping her to make things grow quickly. The Sun God’s strength increases day by day and the Maiden celebrates her fertility. This is a time to plant our gardens, the seeds of flowers, herbs and vegetables and it is a time to honour the masculine and to reflect on what exactly makes us who we are.

The Gods that are associated with Ostara are Adonis, Attis, Ovis, Odin, Osiris, Frigg, the Sun God + more, depending on specific path/cultural background The Goddesses that are associated with Ostara are Eostre, Aphrodite, Isis, Freya, and the Moon Goddesses + more, depending on specific path/cultural background The Colours of Ostara are pretty much all of the pretty pastel colours you can think of. Animals that correspond with this day are Hares, rabbits, snakes, unicorns, Pegasus, lambs fledgelings and other small baby animals. Essences that are perfect for Ostara would be pretty much any type of fresh floral scent, jasmine, violets, roses, sage, strawberry, citrus scents, roses, lotus, magnolia and ginger. Stones that pair perfectly with this celebration are Rose quartz, aquamarine, moonstone, amethyst and jasper Popular things to consume during Ostara are Eggs, honey, bread, seeds, herbal teas, sprouts and green leafy vegetables Decorate your Altar with things like Flowers, seeds, eggs, crafts made from things you’ve found while in nature, images of rabbits and the appropriate herbs and stones. The areas you should put thought into during Ostara include yourself; Ostara is a time to reflect on your accomplishments and progress you’ve made so far in the year and to recharge your energy to continue going down the right path for YOU. It’s a time to continue working that butt off and readjust anything you may need to prevent any snags or problems during the remainder of the year. The key word is MANIFESTATION! Rituals and areas of Magick work are working with herbs and gardens, kitchen/cottage magick, abundance spells and animal work. Some fun activities of Ostara include planting seeds in a magickal or herbal garden, taking walks through gardens, parks, woodlands and decorating eggs.
                                       Video used in .Gif from here

Lentil Soup: Might be a pretty humble looking bowl of soup, but it’s spiced so warmly and fragrant as well full of vegetables, fiber, and protein. It’s ultra cheap to make and uses several common ingredients you probably already have at home. Lentils are very nutritious by their own right, but the medley of vegetables and leafy spinach will help you rack up those micronutrients. Great as a side, starter, or doubled up for a lunch. 

  • 2 TBSP olive oil (or another vegetable oil)
  • ½ large yellow onion
  • 2 carrots
  • 1 stalk of celery
  • 5 cloves garlic (or about 2 TBSP of the minced stuff if that’s your route)
  • salt, to taste (1 tsp is a pretty good starting point)
  • black pepper, to taste (½ tsp is a pretty good starting point)
  • 1 TBSP cumin (again, to taste)
  • 1 tsp ground coriander (broken record)
  • ¼ tsp ground cinnamon (yep)
  • 2 bay leaves
  • 1-32oz container of stock (I use no salt added; if stock is salted adjust salt for total recipe. Vegetable stock will make this recipe vegan)
  • 4 cups of water (or use more stock if you really feel like buying two)
  • 1-1lb bag dried lentils (picked over and rinsed)
  • 5 oz (about half of those salad sized bags) of baby spinach
  • 1-15 oz can of diced tomatoes (no salt added)
  • juice of a lemon

Directions: Prepare all vegetables. Place oil into a large pot, heat up, and cook onion and garlic over a medium heat. Once soft, add carrots and celery. Cook until soft. Salt in layers! Add a small pinch of your salt, along with the cumin, coriander, cinnamon, and black pepper. Coat the vegetables and allow the spices to warm up. Once coated and fragrant, add the lentils, stock, water, more of your salt, and bay leaves. Raise stove heat to high to bring to a boil. Once boiling, reduce the heat to low and cover with a lid. Cook for 20-30 minutes, until lentils are cooked through. Remove the bay leaves. Add in your spinach, diced tomatoes (drained), and the juice of a lemon. If a smoother soup is desired, use an immersion blender and give the soup a few jolts. I like some chunks, but I do like having the spinach broken up a bit. Cook on the stove for a few minutes longer for the spinach and raw flavors of the tomatoes and lemon to cook off a little bit. Adjust the salt at the end if desired. 

Quick fact. Ready?
Many vegetables, especially leafy greens, carrots, and beets, contain a high amount of nitrate. Nitrates are converted to nitrites in the body, which then help to increase blood flow and aid in cardiovascular health.
So get your spinach, beet, and carrot salad ready, and eat up!

thezerogomez13  asked:

Could you write a Hanzo and Gabe drabble (separate) where they find their future s/o extremely annoying upon first meeting them, until one day they find them indulging in something they enjoy or like (maybe their s/o is really good with a bow and make really good ramen or they have an impressive collection of beanies and is a really good cumbia dancer) and they slowly start realizing they have a lot in common and end up developing a crush on them? 💕


He sighed as he walked into the community kitchen, reluctantly as he knew you were there. He abhorred your easygoing nature, thinking that you were childish and not able to take things seriously. He expected dinner would be tossed together and he would eat the bare minimum before scrambling off to find his own meal.

He was not expecting to see a pot of broth simmering on the stove, a familiar scent coming to mind. Your eyebrows were furrowed as you quickly chopped some leafy vegetables quickly and deftly, tossing it into a smaller pot of simmering water. 

“Vegetarian,” you explained at his raised eyebrow, “For Satya and Winston, or anyone who wants it really.”

“Is that…?” he peered into the other pot and saw a familiar white liquid bubbling within.

“Tonkotsu broth,” you said, “My own recipe.”

“How?” he asked and you smiled, unwrapping a towel and showing a ball of dough.

“I used to be a chef,” you said, he was taken back by how confident and serious you were cooking, “Worked in a ramen bar for a while.”

You grabbed the rolling pin and quickly made it into a rectangle before looking at him, “I know you don’t like me but you don’t need to be so surprised.”

“I don’t..” he started and you just turned away, resignation on your face.

“Don’t lie,” you said and he felt something prickle at his chest, not realising that you were aware of his feelings.

His opinion changed, as an epiphany spread through him, your casual easy-going nature was a protection to stress. Used to the high-stress situation of a kitchen you adapted a way to treat problems like nothing, so they wouldn’t hurt when you made a mistake, instead just moving on and fixing the next problem.

He left that meal full of ramen that was as good as he had eaten in Japan and a newfound respect for you, perhaps even the beginnings of something more.


You were worse than Sombra to him, not taking missions seriously and goofing off. You finished the missions but it always seemed by the skin of your teeth, just barely managing to do it.

He growled as you smiled at him, absentmindedly filling out a report. You just ignored his grouchiness and pulled out a ball of yarn with two knitting needles stuck into it. You pulled it out, the flop of already knitted material stuck to the wood.

He couldn’t help but look over as you quickly knitted a beanie, goofy smiley face in it. You finished it and put it on your head, making your eyebrows raise as he stared intently at you.

“Do you want one?” you asked and he didn’t respond, but you were already pulling a ball of black yarn out.

“Gimme twenty minutes,” you said, needles clicking together as you started the first row.

He just sat there and quickly was amazed by quick you were, clearly having a lot of practice. He kept an eye on the clock and you were actually early, making a tightly knit beanie for him. 

You finished it off and tossed it to him, standing up and leaving the room. His claws tenderly stroked the soft knit. Flashes of his past life cross before his eyes and for the first time he didn’t feel a sense of rage.

Something else was growing as well, seeing talent in you made his chest ache with something unfamiliar now.

He shook it aside, quickly drifting to his room to shed the leather hood and slid the beanie over his greying hair. He smoothed it out and he made a resolve to thank you, or at least treat you a little nicer.

ITALY FOR EVERYONE: One of the world’s first world’s first shopping malls, Galleria Vittorio Emanuele II, Milan, Italy - photography: Krzysztof Dydynski/Getty - text: Vicky Hallett - NatGeo June/July 2017

“Ports Nuova, a formerly dead zone located between the central train station and Milan’s top tourist attractions (including its original grand shopping arcade, the Galleria Vittorio Emanuele II). Over the past five ears, Porta Nuova has become the place to geek out over architecture. Stand in the elevated Piazza Gae Ailenti with its LED-enhanced fountains, while gazing up at the steel spire atop the UniCredit Tower-the tallest building in Italy. Just behind  mod botanic garden is the ultimate tree house; two residential high-rises covered in leafy vegetation and named Bosco Verticale (Vertical Forest). The whole develop has become a magnet for coffee drinkers, cocktail sipper,s and, of course, shoppers. International brands abound, but the main fashionista focus is just a short stroll to the south. Behind an understated entrance draped with vines, 10 Corso Como combines art gallery, restaurant, bookshop, and clothing store.” ~ full story covers Milan, Modena, Umbria, Capri & Stromboli

Spencer Reid X Reader

Request: Can you do a Reid x Reader (dating please) where the Reader is anemic, you can do what you want with the story! It’s just that I’m anemic and I can’t find annnyyyy imagines where the reader is anemic, and yeah. Thanks! Xxx

A/N: Hey so I hope I succeeded at the Anemic part of the fic. I really enjoyed writing this little oneshot. I learned something new today :) I’m sorry if all of you out there are offended that at one point in this story I mentioned how Anemic is a disease but I did my research and it is. I mean it’s not contagious or anything. Anyways I’ll shut up now. ENJOY!

Warnings: None

Words: 1,031

Originally posted by toyboxboy

It wasn’t until about a month of dating Spencer Reid, that the 187 IQ genius put two and two together about your condition. You had never really appraised the need to tell him. It’s not that you were ashamed, not at all. It’s just whenever you experienced the symptoms, you weren’t around your awkward yet caring boyfriend. Well, other then maybe nausea or vertigo, but, you were always one to tough things out.
One day at work, though, Spencer had noticed your grimacing expressions at your desk behind him, obviously observing the fact you were in some sort of physical pain. It wasn’t the first time Spencer had seen you hurting, he just didn’t need to bring it up, not wanting to make you feel embarrassed in any way. Besides, it could easily be period cramps and that wasn’t a matter Spencer desired to discuss. But wait, the average menstrual flow lasted 3 to 5 days and Reid remembered correctly, two weeks ago you had subtly hinted the fact that you were on it. That wasn’t right. Women were only supposed to get it once every 28 days.
After moments of pondering and reminding himself of all the symptoms, you had had lately Spencer figured it out. Nausea, dizziness, shaking hands and weakness in your biceps. -That being the only thing Reid noticed.-  Spencer finally agreed with himself that you might have what’s called Iron Deficiency Anemia. Your boyfriend glanced back at you, who was rubbing your temples and keeping your head down, most likely trying not to cause too much attention to yourself. Luckily, Spencer always checked up on you so you weren’t the least bit appalled when your boyfriend came impatiently pacing toward you.
You rotated your head in the direction of Spencer, instinctively taking your hands away from your face to be polite.
“What’s up Spence?” You inquired, taking a tone that may have been a little too hostile to your liking. Your back was still hunched over, steadying both your arms on your desk, the only part of your body being turned was your head. If Spencer had perceived the slight unfriendly tone in your voice, he ignored it. The ends of your lips vaguely curved upward when you observed how eager Spencer was to steal an office chair from the desk across from yours so he could sit beside you.
“I have a question. Well, kind of a question, more like a hypothesis.” Your boyfriend informed you awkwardly, breaking eye contact with you more than once. You furrowed your eyebrows and squinted your eyes, now rotating your whole body toward Spencer, your interest being peeked. When you nodded your head for your boyfriend to go on, he did just that. “Lately I’ve been noticing the way your body has reacted when you haven’t eaten much, especially food containing iron.” Spencer began, causing a sigh to escape your lips. You had completely forgotten to inform Spencer about your condition! “Iron deficiency anemia is a common type of anemia that occurs when your blood doesn’t have enough healthy red blood cells.When your body doesn’t have enough iron, it can’t produce enough hemoglobin -a substance in red blood cells that lets them carry oxygen. Red blood cells carry oxygen to the body’s tissues and remove carbon dioxide. Not having enough working red blood cells may lead to tiredness and shortness of breath. Iron deficiency anemia usually develops over time as your body taps into the iron it has stored, then eventually runs out. It affects nearly three-
“Spencer,” You interrupted, already aware of the symptoms as well as reasonings to the disease. When your boyfriend stopped, he stared at you, clearly perplexed as to why you intervened. You lifted your arms from your sides and cupped Spencer’s cheeks, lightly pressing a kiss to his forehead. “I know, I have mild symptoms of anemia but I’ve never really gotten prescribed to anything considering it doesn’t interfere with my life that much.” You quietly mumbled, now pulling Spencer’s -blushing- face to yours until your foreheads touched.
“Why didn’t you ever tell me?” The genius softly questioned worriedly, lifting his arms up and wrapping his slender fingers around your forearm.
“To be completely honest, I never even thought about it. I’m so used to frequently getting it that it’s become an average occurrence in my life.” You explained, watching how Spencer’s eyebrows creased in confusion. You already knew what he was going to say next.
“B-but you said it didn’t interfere with your life.” The Profiler corrected, remembering vividly what you had informed him on. You chuckled, then lifting your hands and forehead off of Spencer.
“Aren’t you supposed to be a genius with an identical memory?” You teased, turning to your computer for a quick second to look at the time; 11:30 am. “I said ‘that much.’” You tenderly explained, now standing up from your chair, Spencer soon mirroring your actions.
“Where are you going?” Spencer asked anxiously when he saw that you were now putting on your brown peacoat jacket that was originally hanging off your office chair.
“Lunch!” You excitedly stated, now strolling toward the Bureau’s doors. When you knew Spencer couldn’t see your face, you frowned in discomfort, your migraine still bothering you. Spencer was right, you hadn’t eaten anything all day and you needed something in your stomach.  
“Wait for me!” You heard your boyfriend cry from behind you, soon feeling his fingers entangle with yours. You smiled from his touch, his phalanges having a frigid sensation against your thermal ones.
As the two of you roamed out of the building, taking gradual steps towards your car, Spencer squeezed your hand before talking.
“I recommend eating something high in protein. I suggest Meat, Poultry, Fish, Beans, Tofu, Dried fruits, Dark green leafy vegetables, such as spinach and chard, Iron-fortified foods, such as bread and cereals. Not eating enough of the above foods can put you at a higher risk of developing-
You kind of zoned out from there, already hearing this advice before. All you really cared about was getting some food in your stomach and eating it with Spencer Reid. You really did love that man.

Quick fact. Ready?
Magnesium is one of the most abundant minerals in our body, 35% of it being stored in our bones.

A deficiency in Magnesium can lead to an increase in blood pressure, impaired glucose intolerance, or an excitation of neurons.

Often times, Magnesium makes one feel tired or relaxed due to the affect that it has on calcium channels in the brain.

The best sources of Magnesium are green leafy vegetables like spinach or kale, not only because of their high content, but because of their higher absorption rates.