Continuing with the alphabet theme:
Wikipedia describes Broccoli as an edible green plant in the cabbage family whose large flowering head, stalk and small associated leaves are eaten as a vegetable.
- One cup of broccoli (91g) 31calories
- Carbohydrate: 6g
- Fibre: 2.4g
- Protein: 2.5g
- Fat: 0.4g
- Potassium: 230mg
- Vitamin C: 40.5mg
- Folate: 49.4mcg
- Vitamin A: 6.08mcg
- Beta-carotene: 70.7mcg
- Lutein and zeaxanthin 566mcg
- Vitamin E: 0.11mg
- Vitamin K: 77.5mcg
Health Benefits – studies have shown that Broccoli:
- Can reduce the risk of cancer
- Improves bone health
- Boosts immune health
- Improves skin health
- Aids digestion
- Reduces inflammation
- Reduces the risk of diabetes
- Protects cardiovascular health
- Information taken from http://www.healthline.com>foods>broccoli
Of course! The benefits from foods can only be effective in conjunction with eating a healthy balanced diet.
One of my favourite fruits. Oddly, the only way I could eat blueberries pre wfpb was if I put one inside a raspberry! Unless I was eating a blueberry muffin of course! I still like blueberry muffins but now they are wfpb compliant.
Blueberries are a superfood, packed with antioxidants and phytoflavinoids. They are also high in potassium and vitamin C. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.
- A cup of blueberries contains 84 calories
- Fibre: 4 grams
- Vitamin C: 24% DV
- Vitamin K: 36% DV
- Manganese: 25% DV
- Small amounts of various other nutrients
Several studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer.
The antioxidants in blueberries seem to benefit the brain by aiding brain function and delaying mental decline.
Blueberries may also help fight urinary tract infections. They are closely related to cranberries, they boast many of the same active substances as cranberry juice. These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder. All information taken from http://www.healthline.com
Blueberries are incredibly healthy and nutritious. They are also sweet, colourful and easily enjoyed either fresh or frozen.
This will divide opinion, I know – a bit like marmite, you either love it or hate it! I love Brussels sprouts and always have done – just as they come. I also like them on the soft side, not crunchy. I know they are not everyone’s favourite vegetable but they are full of wonderful nutrients that are good for us. Check out http://www.healthline.com to find out how Brussels Sprouts benefit your health including being high in nutrients – 78g (1/2 cup) provides:
- Calories: 28
- Protein: 2 grams
- Carbs: 6 grams
- Fibre: 2 grams
- Vitamin K: 137% of the RDI (Reference Daily Intake)
- Vitamin C: 81% RDI
- Vitamin A: 12% RDI
- Folate: 12% RDI
- Manganese: 9% RDI
Brussels Sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health. Also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function. Check out the health benefits at http://www.facty.com/
This recipe is from shaneandsimple.com – Roasted Brussels Sprouts cooked in a delicious balsamic glaze.
- Preheat oven to 400 F
- Slice the bottom off the Brussels sprouts, cut them in half length-wise and place them in a large bowl
- Toss them with some low-sodium veggie broth and season with a little salt (if using) and ground black pepper
- Lay the sprouts cut-side down on a baking sheet lined with parchment paper and bake for 20 minutes. They should be a little browned and tender
- While the sprouts are roasting, make the balsamic glaze:
- 1 tbsp balsamic vinegar
- 1 tbsp maple syrup
- 2 tsp low sodium soy sauce
- 1/2 tsp garlic powder
Just before the sprouts have done roasting in the oven, preheat a non-stick skillet. Cook the sprouts for 5-10 minutes in the skillet with the balsamic glaze over a medium heat. You want the glaze to disappear and the Brussels sprouts to caramelise and get that bit of “char” on them. Remove from heat and enjoy. Go on I dare you, (for those who don’t like Brussels sprouts!)
Back to Basics
In my last post I shared that I was joining the “fatmanrants” #fmrbootcamp. A 7-day challenge – going back to basics. For me it proved that following a whole-food plant-based lifestyle does not have to be complicated. Can’t tell you how much weight I’ve lost because I don’t weigh myself – don’t own a set of scales! However, I can tell you I feel great. I ate lots of potatoes, boiled, mashed and chipped and loads of truly flavoursome vegetables. No need to stand peeling vegetables for hours either, grab bags of veg from the freezer and away you go. There were 3 components to the challenge each day:
- In the morning, write down 3 things you are grateful for.
- Eat simple, plant-based, basic foods. For the next 7 days eat only greens and veggies, starchy veggies like potatoes and squash, whole grains and fruits. Hold off on nuts, seeds, tofu and flours until after the 7-days and then eat them in a very limited amount. Avoid meat, dairy, eggs, processed foods and oil…for ever!
- Move your body on purpose for 30 minutes – meaning over and above what you normally do in a day.
I’ll be honest and tell you I didn’t achieve full compliance every day. The first was easy. The second I achieved 4 days out of the 7. Ate out twice and while I aim to be as wfpb as possible it doesn’t always happen. The third…well still working on that one, but am trying to walk more than I normally do each day and a couple of days followed some basic exercises on YouTube – Rome wasn’t built in a day!
Before Chesterfield was put into tier 2 restrictions, I visited the Sorbo Lounge for lunch. This time I ordered the Vegan Bombay Sweet Potato & Lentil Curry with roasted sweet potatoes, lentils and fried potatoes served with lime & coriander rice, spring onion and red chilli. Another delicious meal.
Kids and veggies
Earlier this week I was eating a really simple meal with a huge helping of mixed veg and one of the grandkids looked at it and said he could eat a whole plateful of just the mixed veg – music to my ears. Not pushing it just setting an example with a gentle nudge in the right direction.
My blog post is late this week. Apologies for this, I was trying, (unsuccessfully) to provide links to information within this post – spent some considerable time trying to sort it out – so frustrating! Another work in progress! Please like, share, comment on this post and follow my blog. I appreciate you taking the time to read my posts and look forward to your comments and suggestions.