100g chickpeas, dried (or 200g canned chickpeas).
500 ml water
1 clove garlic
Pinch of salt
1 Tbsp extra virgin Greek olive oil
1 tsp turmeric
lemon juice from ½ lemon
1 Tbsp pumpkin seeds on the top
150g steamed broccoli
1 steamed carrot
1 boiled egg
1-2 husks (20-40 g)
1 Tbsp dressing (1/2 tbsp olive oil with balsamic vinegar)
oregano, basil or other herbs
Put the chickpeas in water and soak them for 8-10 hours.
Rinse the water and in a pot which is filled with clean water (500 ml), add the soaked chickpeas, garlic, salt, 1 tbsp olive oil and 1 tsp of turmeric.
Boil them well for about 40 to 45 min, till the chickpeas are soft. (If you don’t have enough time, use canned chickpeas without added salt).
Put the chickpeas in a plate and top up with lemon juice and 1 tbsp of pumpkin seeds.
For the salad:
Clean the broccoli and peel the carrot.
Steam them for 10-15 min till they are soft.
Make a salad by mixing the broccoli, the carrot, the boiled egg and the husks.
Top up with the dressing and the herbs.
5 tips to improve overall wellness and vitality.
Focus on eating a balanced diet, which contains a variety of fruits, veggies and salads as well as a variety of lean proteins (chicken, turkey, fish, eggs, cottage cheese, pulses and quinoa). Reduce red meat consumption and processed food. Top up your salads with “good fats” such as avocado and olive oil and consume more complex carbohydrates (e.g. brown pasta, brown rice, grains and brown bread).
Instead of focusing on losing weight, focus on enjoying food and on consuming more nutritious meals which are high in fibres, protein, vitamins, minerals, phytonutrients and antioxidants and low in saturated fatty acids, trans fatty acids, salt and sugars.
Everyone’s body is different and has different needs. Do not compare your body with anyone’s else and adopt a “health at every size” approach. Try not to get affected by advertisements on the telly or social media and always receive advice from registered nutrition professionals instead of influencers. Skinny is not healthy. Having a balanced diet and following an exercise routine you really like will have more positive effects on your body, your mental health and of course your overall health.
Instead of following a specific diet plan, try to focus on creating healthy habits such as eating a balanced diet, shopping locally and based on the seasonality, learning how to read the food labels, cooking food from scratch and enjoying a healthier version of homemade junk food, finding an activity you can keep long-term, having a stable sleep pattern, reducing alcohol consumption and increasing water consumption.
Quality and quantity are two very important factors you should consider daily and which will either affect your health positively or negatively. Remember that you can enjoy treats or junk food in moderation and that they can also be part of a healthy lifestyle.