Ingredients:

1. 1 cup of curly kale, steamed
2. 2 tablespoons of olive oil
3. 1 garlic, chopped
4. 1 onion, peeled and chopped
5. 3 tablespoons of lemon juice

Instructions:

1. Put the olive oil in a pan and let it spread around all sides in the pan.
2. Add the onions and garlic to the pan.
3. Once the onions and garlic start to cook add the kale.
4. Let the kale mix/cook with the other ingredients for about 5-7 minuets.
5. Transfer the stir fry to a bowl.
6. Garnish the stir fry with the lemon juice, mix and serve.

Ingredients:

1. 1 cup of peanut butter
2. 4 tablespoons of cocoa powder
3. 1 banana, peeled
4. 4 tablespoons of maple syrup
5. 4 tablespoons of chia seeds
6. 2 tablespoons of water
7. 1/4 cup of almond flour
8. 1 tablespoon of baking soda
9. 1 teaspoon of vanilla extract
10. 1 tablespoon of white vinegar (To help them rise)

Instructions:

1. Whisk the ingredients in a bowl together until you have a batter like texture.
2. Transfer into a baking tin and bake for 30-45 minuets.
3. Serve in to individual plates.
4. Enjoy

Ingredients;

1. 1 cup of almond milk
2. 1/4 tablespoons of chia seeds
3. 2 tablespoons of maple syrup
4. 1/4 cup of peaches, pitted and cubed

Instructions:

1. Blend the almond milk, maple syrup, and chia seeds in a blender.
2. Add the peaches to the pudding after scooping it out of the blender and putting it in a bowl.
3. Serve

Peaches and strawberries are fruits that provide excellent health benefits, juicy and packed with flavor. Although both these fruits have numerous similarities, they also have many differences.

Peaches and strawberries have innumerable similarities.  First they provide excellent health benefits to your body. For example they both reduce your blood sugar levels,  and boost immunity levels. Second, they are beneficial to  skin. Two ways that show proof of that is  they protect your skin and are packed with vitamins like vitamin C.  Lastly, they are both juicy, sweet, cooling and are both fruits. Peaches and fruits have multifarious similarities.  

Although strawberries and peaches are very similar, they do have enumerable differences. Just as they are beneficial for health, they don’t have mutual health benefits. For example, peaches reduce allergy symptoms, but strawberries don’t. Furthermore, strawberries aid your mind  yet peaches don’t. Additionally, their sizes, shapes, and structures are different in various ways. For example peaches are both orange and pink while strawberries are just red. In addition, peaches are big, plump, have seeds and round fruits whereas strawberries are small, plump,  triangularly shaped,  red  and seedless.  These differences really indicate that these fruits are not exactly similar.

Peaches and strawberries have numerous similarities but they are not entirely similar. I would highly recommend eating these fruits frequently if you have circulatory health issues like heart disease or discharges.

Ingredients;

1. 1 frozen mango, without the skin or seed
2. 2 frozen bananas, peeled and chopped
3. 1/3 cup of cashew milk

Instructions;

1. Combine all the ingredients in a blender.
2. Blend them together until you have an ice cream like texture.
3. Serve immediately and keep the remaining frozen so you can consume some later,

The benefits and harmful effects of chia seeds.

          Many experts say that chia seeds are great for health because they provide copious health benefits.  However, chia seeds can have one negative impact on health. Chia seeds are beneficial for the heart, circulatory system, immunity, and digestion, but if you consume too many seeds in one time it can lead to choking.

     Chia seeds are wonderful for circulatory and heart health. First, they reduce a person’s chance of getting heart disease or stroke.  Kim Ashton, my friend’s mom, who knows a lot about using food as medicine, says that “Chia seeds can save patients suffering from strokes because these seeds contain protein and fiber.” Additionally, the antioxidants and omega 3 fats in chia seeds can help to reduce your blood sugar levels. Chia seeds can help patients, who are suffering from circulatory or heart health problems, to heal faster.

Those who are suffering from mental health disorders may benefit from chia seeds. “All the protein, nutrients, and fiber in chia seeds work brilliantly to resolve anxiety and stress” according to MyFitnessPal, a website whose key focus is on nutrition. The alpha linoleic acid from chia seeds helps minimize stress. Chia seeds can help reduce stress and anxiety.

Another possible benefit is that chia seeds can help aid your digestive system. “If your digestion is very slow, chia seeds can speed up your metabolism” says Kim Ashton. The fiber that these seeds contain is key to quick and healthy digestion. If you have digestive issues, chia seeds can help to fix them right away.

Lastly, chia seeds can lead to healthy immune systems. Nutritionists suggest that people who have autoimmune conditions like arthritis, should consume chia seeds to boost their immune systems. These seeds can reduce chances of getting sick frequently.

         Just as there are numerous health benefits from chia seeds, these seeds can be malicious for your body in one way.  Consuming massive quantities of dry chia seeds can cause your esophagus to get blocked. “Eating too many chia seeds can increase chances of choking”  stated by the Healthline, a website who focuses on how food positively impacts health. Health experts recommend that you use chia seeds in puddings, smoothies, and in kombuchas.  

  Overall, chia seeds provide many more benefits than negative effects to the human body. While chia seeds are great for the circulatory system, blood pressure, digestion, and immunity, they can block your esophagus from functioning. I would highly recommend that you use chia seeds to aid in recovery from any type of illness. Those who have severe health conditions or mental issues should make chia seeds a part of their diet!

Sources:

1. Healthline.com

Link: https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds. 

2. Myfitnesspal.com

Link: https://community.myfitnesspal.com/en/discussion/1171969/chia-seeds

Ingredients:

1. 1 cup of pecans
2. 4 cups of water
3. 4 tablespoons of maple syrup

Instructions:

1. Blend all the ingredients together.
2. Refrigerate the milk to use later for smoothies and other things.
3. Enjoy

Welcome to this meal plan. I promise that the today’s meals will be healthy and delicious. Let’s jump right in to the meal plan.

Breakfast:

Kale smoothie:

Ingredients:

1. 3 kale leaves, washed with the stems remove
2. 1 banana, peeled and chopped
3. 1 Mango peeled and pitted
4. 2 cups of oat milk
5. 2 tablespoons of maple syrup
6. 1/4 cup of chia seeds

Instructions:

1. Soak the chia seeds overnight.
2. Blend all the ingredients together until you have a smoothie/pudding like texture.
3. Serve.

Lunch: Mushroom avocado salad

Ingredients:

1. 5 mushrooms, chopped
2. 1 tablespoon of olive oil
3. 1 avocado peeled pitted and chopped into bite sized peices.
4. 1 cup of romaine lettuce, chopped
5. 2 tablespoons of white vinegar
6. 1 potato, boiled and chopped.
7. 1 garlic peeled and chopped
8. 1/4 cup of pinto beans, cooked
9. 1 teaspoon of salt

Instructions:

1. In a saucepan put in the olive oil.
2. Once the oil has spread all across the pan add the mushrooms, salt and garlic.
3. Let them cook and mix them a little bit.
4. Once both the mushrooms and garlic start to turn brown from the olive oil take them out.
5. Combine the cooked mushrooms and other ingredients in a bowl.
6. Mix well and serve.

Dinner: Quinoa salad

Ingredients:

1. 1 cup of quinoa, cooked
2. 4 tablespoons of poppy seeds.
3. 2 tablespoons of olive oil
4. 5 tablespoons of lemon juice
5. 1 cup of pink lentils, cooked
6. 1 kabocha squash baked, chopped
7. 1 carrot, steamed, chopped
8. 1 cup of chopped cilantro

Instructions:

1. Combine all the ingredients together in a bowl.
2. Mix and serve.

Ingredients:

1. 1/4 cup of peanut butter
2. 2 cups of almond milk
3. 1 chopped banana
4. 4 tablespoons of maple syrup
5. 1/2 cup of chia seeds

Instructions:

1. Blend all the ingredients together.
2. Serve right away.

Ingredients:

1. 1 tablespoon of chia seeds
2. 2 cups of oat milk
3. 1 banana peeled and chopped
4. 1 sweet mango peeled, chopped a little bit and pitted
5. 2 kale leaves, stems should be removed and kale must be washed, chopped

Ingredients:

1. Soak the chia seeds mixed in the almond milk overnight.
2. Add the milk soakedchia seeds and the rest of the ingredients to the blender.
3. Blend until you have a smoothie/pudding like texture.
4. Serve