Nutritious meal for lunch

Ms H

It is a nutritious, easy to prepare and most importantly containing fresh ingredients.  This dish is suitable for vegans, vegetarians, people with lactose intolerance and coeliac patients. If you are over 50 this is the sustenance, which provides all of the essential minerals; potassium, calcium, iron, magnesium and vitamins; vitamin A , vitamin C, vitamin B-6, vitamin K  and in addition to these it is fortified with omega 3 fatty acids from the seeds.

Ingredients for 4 persons

Quinoa  cooked	1 cup,
Red onion chopped	1
Garlic  crashed	4 cloves
Red pepper sliced	1
Curly kale steamed	Big handful
Broccoli steamed	1
Asparagus steamed	4-5
Oyster mushroom sliced	6
Mixture of seeds roasted	½ hand
Coconut oil	2 tbsp
Lemon juice fresh	50ml
Turmeric	Up to your taste
Salt	Up to your taste
Pepper	Up to your taste

Method

Approximate cooking time of quinoa is 20 minutes. The basic cooking instruction: Add 1 cup of quinoa to 2 cups of water boil and simmer for 20 minutes.

Steam the asparagus, broccoli and kale together for 2 minutes.

In a bigger pot, I usually use wok, place the coconut oil onion, garlic and red pepper and fry them stirring continuously. Add the quinoa and the steam vegies then seasoning it with salt, pepper, turmeric and lemon juice.  On a little coconut oil roast the seeds and sprinkle them on.

Foods that speed up metabolism 

Smoothie for breakfast

 Smoothie is a good way to start the day. It contains the essential minerals, vitamins, phytochemicals, fibre and the healthy carbohydrates, sugar from the vegetables and fruits. With the smoothie eat 5 almonds or walnuts to increase the proteins levels in this breakfast.

Ingredients for 700ml

Carrot	1
Celery	1 stalk
Apple	1
Ginger	2cm length
Strawberry	4
Cucumber	10 cm
Tomato	1 medium
Beetroot	1
Lemon juice	1 freshly squeezed
Water	Up to 700ml

As you see all of the colours are presented.

Place all the ingredients into the blender.

Healthy Motherdough Wholemeal Bread

Following a healthy diet you want to avoid or definitely reduce eating processed foods, because they contain preservatives, homogenisers and food colourings.

Our daily bread is not exemption. I bake my own bread ones or twice a week. My family love it. The sunflower seeds are optional they make it more rustic  and to great extent they  enhance  the omega 3 fatty acids level of the bread. 

 Ingredients for the quick sourdough-- it needs about 14-16 hours to get fermented for the bread--.

Self rising flour	250g
Yeast	2 tsp
Water	200ml

·      Mix the ingredients and leave it at room temperature for a night

 Ingredients for the bread

Wholemeal flour	500g
Yeast	4tsp
Olive oil processed	3 tbsp
Salt	1 tsp
Water	200-300ml
Sunflower seed	Handful

·      Place the ingredients and the sourdough prepared previously into a medium size bowl.

·      Mix the ingredients into homogenous elastic dough using your hand or a mixer, if it needs more water add it slowly. (max 300ml)

·      Leave the dough to rise for 40 minutes.

·      Mix the dough again with your hand and transfer it into a buttered medium size casserole dish. Place the top on and leave it for 1 hour at room temperature.

·      Preheat the oven to 230⁰C.

·      Bake the bread for 45 minutes.

·      Bake it further 5-8 minutes without the top on.

·      Place the hot bread on a wooden board and sprinkle it with a little water

·      Leave it to cool.