Drawing together a few of the talks practically to achieve balance within the food we eat during our day.
Achieving 30 different plants a week is easy if you keep track of what you eat, and the ingredients you add to recipes. In what we are cooking up this week there are twelve different plants;
Tomatoes/Tomato Puree
Onion
Garlic
100% Chocolate
Kidney Beans
Butterbeans
Cannellini Beans
Cumin
Paprika
Cinnamon
Extra Virgin Olive Oil
Chilli Flakes
Each serving provides us with 12.5g fibre.
This recipe is quick and easy and it freezes, ideal for batch cooking, and easy to defrost/reheat in a microwave, to enjoy for lunch or tea within minutes when in a rush or hungry.
Not only does this recipe provide us with 12 plants and 12.5g fibre per serving, it supplies us with 13.9g Protein all of which is plant based.
of the carbohydrates only 11% is sugar 6.7gs and of the fat only 6% is saturated of the 6.7g's.
This recipe offer's us a great source of protein but rather more its a great protein package with the other health benefits it provides us;
High Fibre
Unsaturated Fats
No added sugars
All for just 255kCal a portion. Bean Chilli
By Googling we can find lots of High Protein, High Fibre Recipes and ideas, allowing us to plan great meals across each day of each week.
For example the Super Food Granola bar we ,made a few weeks ago, offers us twelve different plants and each serving provides us with;
Protein - 5.4g
Fibre - 2.9g
Carbohydrates just 15% Sugar 6.5g
Fat 11g just 12% saturated
A serving of the Granola bar and a portion of the Bean Chilli in one day would cover 23 different plants. 19.1g Protein, and 15.2g Fibre.
Create the healthy balance our diets require to support our whole health and well-being.
Resources:
Previous weeks talks
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