Gluten the Enemy

Another Food Plan for a Hot Summer Day

Ms H

Food	Ingredients	Energy kcal	Nutrients
Start of the day: Smoothie Breakfast: Poached egg on spinach and cooked millet nest Coffee with skimmed milk Snack: Apple Lunch: Salad of curly kale with avocado Snack: Watermelon Dinner: Grilled Mackerel with chard Glass of chilled white wine	Ginger 2cm Strawberry 8 Apple 1 Tomato 1 small Lemon juice 1 Water up to 250ml 1 egg 50g spinach 50 g millet 1 crashed garlic  black pepper 200g kale (fried for a min in coconut oil) juice of a lemon 1/2red chilli 1 avocado peeled 1 tbsp olive oil A slice 1 mackerel marinated with celery, garlic, chilli, parsley and lemon juice 150 g chard 1 tbsp olive oil 1 tbsp vinegar	200kcal 320 kcal 100 kcal 110 kcal 400 kcal 200 kcal 300 kcal 150kcal   Total: 1780 kcal	It contains the essential minerals, vitamins, phytochemicals fibre and the healthy carbohydrates; sugar from the vegetables and fruits It provides protein, essential amino acids, essential vitamins and minerals; specially iron  low fat, slow release of energy “ an apple a day keeps the doctor away” Kale: antioxidant, anti-inflammatory, anti –cancer nutrient  lowers the LDL cholesterol Avocado: contains fat Vitamins; B 1,3,5,6, 9, C E, K  Minerals; Ca, Mg , Zn W 3, 6 fatty acids and fibre 92% of water. It is a good source of vitamin C and, also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. mackerel contains omega 3 acids, it is beneficial for cardiovascular health chard has antioxidant, anti- inflammatory and detoxifying properties.

Smoothie is a good way to start the day. During the day drink plenty of water and drink a glass of water half an hour before your meal.