The other day I was talking to someone about what would be the perfect meal based on health. I figured a meal that contained a full days worth of vitamins and nutrients would qualify so I provide my results below being a Sun Dried Tomato Lentil and Greens Salad along with Garlic Collard Greens.
The meal is made up from 5 super foods being Lentils, Portobello Mushrooms, Collard Greens, Almonds, and Sun Dried Tomatoes. I hope you enjoy it.
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Sun Dried Tomato Lentil and Greens Salad
1. Boil Lentils til tender
2. Fry the following for about 2 minutes on high with the smallest amount of oil possible
a. 1 Whole White Onion
b. 1/2 Red Pepper
c. 1 Cup of Chopped Portobello Mushrooms
3. Add 2 Cups of Spinach and cook till wilted
4. Add 1 Cup of Cooked Lentils
5. Add 1 Cup Sun Dried Tomatoes
6. Add 2 Tbs Lemon Juice
7. Add 1 tsp Cumin
8. Add 1 Tbs Ground Flax Seed
Cook until desired temperature
Garlic Collard Greens
1. Boil 1 Bunch of Collard Greens, minus the stems, for 5 minutes
2. Squeeze out the water and chop Collard Greens
3. Fry 3 Tbs Diced Garlic
4. Add chopped Collard Greens and cook for 2 - 3 minutes
---------- 1 Cup of Lentils ----------
a. Fiber : (58.6 g versus 38 g) Regulates the flow of food through our digestive system. Binds with cholesterol to lower blood cholesterol levels. Stabilizes blood sugar levels. Promotes growth of healthy bacteria that allows us to better utilize nutrients.
b. Protein : Generally every body process requires protein for proper functioning
c. Thiamine : Like other B vitamins it is responsible for the production of energy from dietary carbohydrates and fats.
d. Folate : Promotes the health of our nervous, cardiovascular, and reproductive systems and is used in the production of red blood cells.
e. Copper : Used to manufacture collagen. It incorporates iron into cells. Used in the production of antioxidants, which provide electrons to free radicals to avoid their spread, which could cause cell damage. It also converts carbohydrates into energy and controls cholesterol.
f. Iron : Helps transport oxygen that are tissues need to survive and aids greatly in providing energy for our muscles and organs.
g. Magnesium : Helps calcium to be absorbed to promote bone growth. It also aids in energy production, and allows our nervous and inflammatory systems to function properly.
h. Phosphorus : Used by cell membranes as well as in the basic structure of all cells. It is responsible for the structural strength of our bones. It is required for our cells to be able to receive energy. It also maintains the ph levels in our bodies.
i. Zinc : Promotes the health of our immune, reproductive, skin and sensory organs
---------- 1 Cup Portobello Mushrooms ----------
a. Riboflavin : Helps metabolize fat and other nutrients especially iron. Helps to provent the growth of free radicals.
b. Niacin : Converts carbohydrates, fats and synthesizes starches stored in the body into energy. Also stops the spread of free radicals that can destroy cells.
c. Vitamin B5 : Helps carbohydrates, fats, and proteins to be converted into energy
d. Vitamin D : Helps your body absorb calcium which builds strong bones. Strengthens white blood cells that fight infections. Controls blood sugar levels which fights against diabetes.
e. Selenium : Helps the thyroid to function properly and prevents the creation of free radicals.
---------- 2 Cups Collard Greens ----------
a. Vitamin B6 : Used to create energy from carbs, plus it is used for the production of red blood cells, neurotransmitters in the brain and liver detoxification.
b. Vitamin A : Provides support for our vision, immune, reproductive and inflammatory systems. It also promotes cell growth.
c. Vitamin C : Protects against free radicals, is used in the production of collagen and neurotransmitters.
d. Vitamin K : Allows our bodies to develop clots if we should be cut. It also supports bone health.
e. Calcium : Used to rebuild bones, maintains the ph levels in our blood, and allows our muscles and nerves to function properly.
---------- 1/2 Cup Almonds ----------
a. Vitamin E : Helps protect the cardiovascular system from free radicals that can lead to hardening of the arteries.
---------- 1 Cup Sun Dried Tomatoes ----------
a. Potassium : Helps maintain normal blood pressure and promotes kidney health.