Are you ready to do something good for yourself and your ears? Get plenty of goodness with potassium, folic acid, magnesium, zinc, omega-3 and vitamin D from these nourishing dishes.
The potassium one: Sweet potato breakfast bowlIngredients
1 large sweet potato (orange yam kind), diced
1 tablespoon olive oil
3 cloves garlic, minced
2 cups baby spinach
¼ cup cooked quinoa
1 egg (fried or poached)
½ avocado, sliced
Salt and cracked pepper to tasteFor serving
Sunflower seeds, chia seeds
Preheat oven to 450°F/230°C. Toss sweet potato, oil, salt and pepper on a rimmed baking sheet. Roast, tossing occasionally, until tender and browned, 35 to 45 minutes. Set aside until ready to use.
In a large skillet, add the oil and heat to medium-low. Add the garlic and sauté until fragrant for about 1 minute. Add the spinach and stir for about 2 to 3 minutes.
Place spinach in bowl. Add cooked quinoa. Add sweet potato, avocado and eggs.
Serve with sunflower seeds, chia seeds, hot sauce and/or a dollop of plain Greek yogurt.
Recipe from www.discovergoodnutrition.com.
The folic acid one: Broccoli and asparagus saladIngredients
1 cup quinoa
1 head broccoli
1 bunch asparagus
1 cup cherry tomatoes, cut in half
Juice of one orange
1½ teaspoons honey
Juice of one lime
1 tablespoon sesame seedsInstructions
Add quinoa to boiling water and cook for around 8-10 minutes. Strain and set aside.
Add broccoli, peas and asparagus to boiling water and cook for approx. 4 minutes. When cooked, strain and soak in cold water for a few seconds to stop the cooking process.
Add quinoa and vegetables to a serving bowl with the chopped cherry tomatoes.
Mix orange juice, honey, lime juice and sesame seeds together and pour over the salad.
Recipe by Casey Jade at www.caseyjade.com
The magnesium one: Avocado-banana muffinsIngredients
One ripe avocado
2 ripe bananas
2 tablespoons honey
1 teaspoon vanilla
2 cups standard flour
2 teaspoons baking powder
¼ cup dark chocolate chipsInstructions
Add avocado, banana, eggs, honey and vanilla to a food processor or blender and blitz until smooth.
Sift the flour and baking powder into a large bowl and mix well.
Add the avocado-banana mix to the dry ingredients and together with the chocolate chips and mix gently until just combined.
Spoon the mixture into a greased or lined muffin tin.
Bake at 350°F/180°C for about 20-25 minutes and leave in the tray until cooled.
Recipe by Stacey at www.mykidslickthebowl.com
The Omega-3 one: Mackerel-flaxseed omeletteIngredients
4 medium eggs
100 g mackerel fillet
2 tablespoons of ground flaxseed
75 g peas or green beans
1 tablespoon of olive oil
Chives or parsley, optionalInstructions
Beat egg, then add flax seed and pepper. Mix the shredded fish and the green beans with the egg mixture.
Add chives or parsley, if desired.
Heat oil pan under medium fire. Reduce heat and pour the egg-fish mixture onto the pan.
Lift one side of the omelette and tilt pan and let the uncooked egg to flow underneath.
Flip and cook the other side for a minute, or finish the top of the omelette in the oven for 5-10 minutes at 350°F/180°C
This makes two servings.
Recipe inspired by www.myfresha-licious.com
The vitamin D one: Thai salmonIngredients
½ cup sweet chili sauce
2 tablespoons reduced sodium soy sauce
2 cloves garlic, minced
1 tablespoon fish sauce
1 tablespoon freshly grated ginger
Juice of 1 lime
1 teaspoon Sriracha, optional
2 pounds/900 g salmon
¼ cup peanuts, chopped
2 tablespoons chopped fresh cilantro leaves or parsleyInstructions
Preheat oven to 375°F/190°C. Line a baking sheet with foil.
To make the sauce, whisk together chili sauce, soy sauce, garlic, fish sauce, ginger, lime juice and Sriracha in a small bowl; set aside.
Place salmon onto prepared baking sheet and fold up all 4 sides of the foil. Spoon the chili sauce mixture over the salmon. Fold the sides of the foil over the salmon, covering completely and sealing the packet closed.
Place into oven and bake until cooked through, about 15-20 minutes.
Serve immediately, garnished with peanuts and cilantro or parsley, if desired.
Recipe by Chungah at www.damndelicious.com Learn here why these foods are good for your hearing