Lemon

 

Wellbeing Welfare of Watermelon  

Strengthen your immune system

To keep your immune system strong especially during this pandemic is vital. Now the lockdown is over so you are free to go to the fresh air doing exercises; walking, jogging, cycling.  Being outside the sunshine increases your vitamin D level, which is important.  

Fruits and vegetables provide the daily vitamins, minerals, proteins, essential carbohydrates and fibres for your healthy diet. Eating seasonal field grown local products is sustainable, environment friendly, supports the local economy without any transport and with less carbon footprint.

The colourful fruits and vegetables contain essential phytonutrients, compounds may help prevent diseases and keep your body working properly.

They have beneficial effects working with other essential nutrients to promote good health.

•       Stop viruses adhering to cells walls.

•       Antioxidant

•       Stimulate or suppress enzymes

•       Stops abnormal DNA replication

Yellow vegetables such as sweet potatoes, carrots, and pumpkins all contain the phytochemical; beta carotene. Beta carotene is a powerful antioxidant that reduces the risk of cancer and heart disease. In addition, it helps maintain good eyesight and helps your body fight colds and flu by enhancing your immune system.

White vegetables from the onion family, which include garlic, leeks, and any variety of onions, share a group of phytochemicals that are very important to good health. The most common member of this phytochemical group is allicin, with antibacterial and antimicrobial properties, which may help lower cholesterol and blood pressure and increase the body's ability to fight infections. 

Deep red or bright pink fruits and vegetables should be eaten every day. They contain phytochemicals, such as lycopene and anthocyanins. Phytochemicals, substances found only in plants, help your body fight disease and promote good health. Lycopene helps reduce the risk of several types of cancer, defends against heart disease and urinary track infection. Anthocyanins reduce the risk of Alzheimer’s and improve the memory.

Green vegetables cabbage, savoy cabbage and Brussels sprouts contain phytochemicals, which provide antioxidant and anti-inflammatory benefits. Broccoli also contains antioxidants. Researchers identified 45 different flavonoids in kale. Green leafy vegetables lower the risk of cancer and increase the strength of bones and teeth.

Serve tasty dishes using these beautiful and healthy goods. Do not forget 75% of your healthy diet should be raw; prepare salad or smoothie.

Green bean casserole

It is a gluten-free vegetarian dish. Preparation with cooking takes 40-45 minutes.

Ingredients for 4 persons

Green bean cut around 1 cm length	500g
Chopped onion	1 medium
Crashed garlic	2 cloves
Green pepper cut	1 medium size
Red pepper powder	1 tsp
Coconut oil	1 tbsp
Tomato pure	2 tbsp
Coconut milk	4 tbsp
Salt	1 tsp
Pepper	1 tsp

Method:

·      Heat the oil

·      Stir the onion and garlic in and cook it for a minute

·      Stir the pepper in

·      Add the green beans, red pepper, salt, black pepper and tomato pure

·      Cook it for 20 minutes and add water if it is necessary and stir it regularly

·      Add the coconut milk and heat it for another minute.

Gluten-Free Pumpkin Pie

This pie is easy to make, the preparation does not require special skills.

 Ingredients for 6 persons

Cooked polenta	1 cup
Baked and mashed pumpkin	3 big slices
Sugar	4 tbsp
Eggs	4 medium size
Butter (soft)	50 g

·      Cook the polenta in 250 ml of water

·      Roast and purée the pumpkin

·      Preheat the oven at 180⁰C

·      Mix the eggs and the sugar

·      Add the remaining ingredients and mix them well together

·      Transfer the mixture into a buttered baking tin

·      Bake it for 40 minutes 

Stay at Home!

It will make your days easier at home if you stick to a daily routine. Wake up at the same time.  Start the day with light exercises. Make your daily food plan with your personal kcal/ day requirement. This will help your to avoid comfort eating, increasing your calorie intake. Here is an example with 2030kcal. During the day you can do more exercises.

Food plan

Breakfast	680 Kcal
coffee (no sugar) 2.5 g of 85% dark chocolate gluten free oat porridge with apple and nuts and low fat milk		The breakfast should be different every day. High in fibre and carbohydrates Very low in fat It has good nutrition value and provides energy for the morning. The dark chocolate gives comfort in the morning.
Lunch	700 Kcal
Chick peas casserole with home made tuna, potato and carrot cake water		The meal consists of good nutrients, the ratio between fat protein and carbohydrates roughly perfect: It is an excellent low calorie lunch.
Snack 80g grapes	50 Kcal	10g carbohydrates (glucose and fructose) 0.4g protein
Dinner	600Kcal
Olives, tomato and cucumber salad with quark, gluten free scones with nettle tea		Simple low fat dinner Nettle is a valuable herb, which stimulates the lymphatic system