REASONS WHY YOU HAVE TO EAT MORE NUTS AND WHOLE GRAINS

Did you know?
50grams of almonds ( about 40 nuts) raw or roasted contain 300 cal., 11g protein and 2 g saturated fat and are 60%  Monounsaturated fat ( good kind)

50g ( 1/2 cup) Sunflower seeds raw or roasted contain 290 cal. 10 g protein, 3g saturated fat and are 50% polyunsaturated and 30% monounsaturated fats

(1 cup cooked) Rolled oats contain at least 10% daily requirement of fiber, 5-9% daily magnesium, 5-9% daily zinc, 5-9% daily iron

 1 cup cooked Lentils contains more than 50% daily requirement for fiber, more than 50% daily folic acid, up to 49% daily iron, up to 49% daily protein

1 cup cooked Barley contains more than 10% daily fiber, 5-9% daily of the following: magnesium, B6, zinc, copper; and 10% daily req. iron

1 cup cooked Brown rice contains more than 10% of daily of following: fiber, magnesium, B6, and 5-9% daily of zinc and copper (taken from Nutrition Action 2012)

My clients have chose the following fabulous menu for delivery tomorrow:

Soups:
Sweetcorn and potato chowder, cooked in rice milk and finished with coconut milk & smoked paprika

Mushroom barley soup, finished with chopped parsley..( Portobella mushrooms  add a depth of texture to this hearty soup)

A blended carrot, butternut squash and orange soup..light and very tasty

Entrees:
 Rice and vegetable pancakes ( the recipe from Ibiza) with a spicy green lentil and tomato sauce..green lentils add protein to this dish

A yellow corn and cheese polenta with  a red wine based ratatouille, using up the last of my own grown eggplants and peppers.

A butternut squash and potato hotpot..lots of onions and red wine add  depths of flavor to this wintery warmer dish.

Then a great dish of steamed Brussels sprouts with 5 spice powder and sesame seed oil

Dessert:
Oatmeal-almond-raisin cookies and own made sour dough, roasted flax and caraway bread

here are the photographs of today's prep. so far:

the cleaned and cut Brussels Sprouts for steaming tomorrow

These are the best Butternut Squash to buy..thick neck which is where all the squash flesh is.

The vegetables washed and air drying

washed and drained pearl barley for the soup

The corn and potato chowder simmering

The corn and potato chowder, packed

side view of the mushroom-barley soup

The spicy green lentil-tomato sauce for the vegetable and rice pancakes

I added some mushrooms to the ratatouille for the polenta

The completed carrot-butternut squash and orange soup finished with live yogurt and nutmeg

The butternut squash & vegetables for the hot pots

The 8 yr old sour dough starter, it has been "fed" for the past 3 days and is now ready for using in bread making

2 large sour dough caraway-flaxseed-sunflower seed loaves slow prove of 4 hours

the almond, oatmeal, raisin cookies

the dough for the sour dough

cookies cooling