Nourishing Nutrition
Nourishing nutrition involves eating unprocessed, organic and locally grown fruits and vegetables that are loaded with vitamins, minerals, antioxidants. To create lasting and long term change for a healthier way of life, you must make a conscious commitment to be mindful of nutrition. It has also been seen as having a large role in mental health and cognitive functioning.
Nutrition can directly impact things such as memory, processing speed, mood (depression and anxiety) as well as physical energy and mental focus and attention.
Every Friday we provide wholesome salad to the participants from handpicked local fruits and vegetable vendors along with herbal tea made with blend of herbs and spices.
To top it up we add most nourishing energy balls Due to huge demands we are happy to share the recipes each week for Salad’s and Energy balls.
Salad recipe
Rainbow salad
Ingredients:
- Spinach
- Carrots
- Mixed leaves
- Heetroot
- Radish
- Avocados
- Almonds
- Sesame seeds
- Dried cranberry
- Virgin olive oil
- Organic vinegar/ lemon
- Broccoli (soaked in salted water for over 30 minutes and dried)
- Apples
Method
- Wash all fruits and vegetables thoroughly and dry.
- Grate carrots and apples, cut radish, beetroot, avocados, and broccoli into little pieces.
- Put everything in a large bowl and add seeds and nuts, such as crushed almonds and sesame seeds.
- Add dried cranberries. Mix half a cup of olive oil in vinegar or lemon juice and pour it all over the salad.
- Then mix everything with hands or spoon/spatula.
Protein energy balls
Coconut-almond energy balls
Ingredients:
- 600 grams dates
- 300 grams roasted graham flour
- 400 grams almonds
- 400 grams coconut flour
- 50 grams sesame seeds
Method
- Take the pits out of dates, steam the dates and blend them roughly with hand blender.
- Roast almonds in the oven and let cool. Then grind roughly 100 grams into little pieces like coffee granules. Then grind the rest of the almonds until they become very oily and sticky, leaves the oil from the paste.
- Grind the roasted graham flour to a thin powder. Rub the grinded powder with the oily ground almond with hands and fingertips.
- Then put the coconut flour in a big pan and put it on low heat for 3/4 minutes and keep stirring it. Then add and mix the rubbed almond paste and graham flour.
- Then add the roughly grounded almonds, chia seeds and the prepared dates (steamed and blended). Mix everything well using a flat spatula, then with both hands.
- It should be nice and wet enough to bind and make small balls. Then put some sesame seeds in a bowl. Make little balls of the mixture and then rub it in the coconut lightly until it covers with and tray them.
To make a Golden Milk Drink
Boil any type of milk, put turmeric in it (about tea spoon) add honey & almonds to make even more healthy and tasty and beneficial for you
Strawberry, mango and almond salad
Ingredients
- Spinach
- Virgin olive oil
- Carrots
- Organic vinegar/ lemon
- Mixed leaves
- Strawberries
- Avocadosl
- Mango
- Almonds
- Chia seeds
- Broccoli (soaked in salted water for over 30 minutes and dried)
Method
- Wash all fruits and vegetables thoroughly and dry.
- Grate carrots and apples, cut radish, beetroot, avocados, and broccoli into little pieces.
- Put everything in a large bowl and add seeds and nuts, such as crushed almonds and sesame seeds.
- Add dried cranberries. Mix half a cup of olive oil in vinegar or lemon juice and pour it all over the salad.
- Then mix everything with hands or spoon/spatula.
Coconut flour and chia seed energy balls
Ingredients:
- 600 grams dates
- 250 grams coconut flour
- 200 grams roasted graham flour
- 400 grams almonds
- 150 grams chia seeds
Method
- Pit and steam the dates and blend them roughly with hand blender.
- Roast almonds in the oven and let cool. Then grind roughly 100 grams into little pieces like coffee granules.
- Then grind the rest of the almonds until they become very oily and sticky, leaves the oil from the paste.
- Grind the roasted graham flour to a thin powder.
- Rub the grinded powder with the oily ground almond with hands and fingertips.
- Then put the coconut flour in a big pan and put it on low heat for 3/4 minutes and keep stirring it.
- Then add and mix the rubbed almond paste and graham flour. Then add the roughly grounded almonds, chia seeds and the prepared dates (steamed and blended).
- Mix everything well using a flat spatula, then with both hands. It should be nice and wet enough to bind and make small balls.
- Then put some fine grated coconut in a bowl. Make little balls of the mixture and then rub it in the coconut lightly until it covers with and tray them.
Pumpkin and sunflower seed salad
Ingredients:
- Spinach
- Carrots
- Mixed leaves
- Beetroot
- Radish
- Avocados
- Pumpkin seeds
- Sunflower seeds
- Virgin olive oil
- Organic vinegar/ lemon
- Broccoli
- Apples
Method
- Wash and dry all the fruits and vegetables. Soak broccoli in salted water for over 30 minutes then dry.
- Grate carrots and apples, cut radish, spinach, broccoli, beetroot, avocados, and broccoli into little pieces.
- Put everything into a large bowl and add pumpkin and sunflower seeds.
- Mix half a cup of olive oil in vinegar or lemon juice and pour it all over the salad.
- Then mix everything with hands or spoon/spatula.
Oat and sultana energy balls
Ingredients:
- 1000 (1kg) sultanas
- 350 grams organic oats
- 150 grams chia seeds
- 400 grams almonds