Many asked for recipes when I shared the “What I Eat and Why” post last week. The more ingredients and heat we add to vegetables, the less nutritional value they retain, so I rarely cook or use a recipe. There are some things we need to cook or, at the least, steam to digest them. Potatoes, lentils, and grains come to mind. Broccoli is more digestible if it spends three minutes in the steamer.
Most of my meals start with a bed of leafy greens, chopped radishes, sliced English cucumbers, half a ripe avocado, and a boiled egg. This week, on Monday, I cooked barley and lentils as a side dish. There was enough to save the extra for the next three days. Most of the time, I crumble sardines and beans on top, but for a special treat, I add bits of smoked salmon when I can find it in stores. The Eden Organic beans are already cooked, so I rinse them, add some to the top of the dish, and finish with a drizzle of olive oil and some vinegar.
I purchased the salmon at Publix this time. A package contains enough for three meals. Smoked wild-caught salmon has many benefits, including a 3-ounce serving containing about 15.5 grams of protein, selenium, potassium, and B vitamins. Salmon also contains Omega-3 fatty acids, essential fats your body can’t produce, so you need to get them from your diet.
Sweet potatoes are another favorite side dish. I wash and bake two large ones at 350 for an hour, then turn off the oven, cover them with a lid or foil, and let them cool inside the oven. When you remove them in a couple of hours, the peel will fall off. Stir in some real butter and cinnamon while they are still warm. If you can resist eating them all the first day, you can enjoy a scoop on your salad as a side dish for a few days.
Sweet potatoes are high in fiber, potassium, vitamin C, and vitamin B6, which can help promote a healthy heart and keep cholesterol levels in control.
A few hours later, I enjoy a bowl of yogurt with seeds, nuts, berries, and a few grapes.
This thick, creamy yogurt adds flavor and texture to many foods. Its benefits include boosting bone health, building muscle mass, and lowering the risk of certain health conditions.
I’ve never heard of cinnamon on sweet potatoes but will definitely try your cooking method.
I read some research online a few weeks ago ( sorry, didn’t keep the source) that had found eating vegetables for the first meal of the day had great health benefits.
I make my own Greek style yogurt once or twice a week, with my own yoghurt as its starter so it has no unnatural sugar at all.
Veggies for breakfast breaks sugar cravings and loads you with lots of nutrition for your day. “Breakfast like a king, lunch like a princess and dinner like pauper.”
This is most helpful! Thank you.