The nutritionist Emily English, 28, has traveled viewers through her easy salad of 315 calories which is “ full of all the vitamins, minerals and essential antioxidants ”
A nutritionist revealed a lunch full of vitamins ideal for all those who want to prepare for food before a week of busy work. Emily English, 28, said that her “dream” recipe can last three to four days in the refrigerator and even promised that she would not become soggy “.
By taking in Instagram, Emily shared what it takes to make four parts of the salad of 315 calories, which also has a richness of antioxidants. These substances can slow down and prevent cellular damage to our body, while potentially reducing the risk of heart disease.
“A favorite recipe from my good cookbook, full of all the essential vitamins, minerals and antioxidants,” she wrote to her 1.7 million followers. “I call multivitamin of this nature because it contains everything we need to feel the best.
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“A dream for the preparation of meals, let undress and store for three to four days in an airtight container in the refrigerator for the remains, and I promise that it will not become soggy. Combine with a protein and the dressing of your choice.”
By launching her recipe, Emily in diced brought half a cucumber and withdrew her seeds to prevent the salad from becoming soggy. She then delayed and cut a red pepper before half making two cherry tomatoes handles and slicing radishes and red onions.
These ingredients were then combined in a large bowl to mix with capers, olives, pomegranate seeds, mint, parsley and basil. “Add the chickpeas and the cooked quinoa, then collapse in the Feta cheese,” said Emily.
“Sprinkle the mixed seeds on the salad. Press the lemon juice. Serve with a protein and a vinaigrette of your choice.” Emily personally appreciated this dish with what seemed to be chicken and lawyer.
She added: “Store out the refrigerator in an airtight container.” While each ingredient in Emily’s recipe has various unique health benefits, olives, in particular, have recently been disconnected for their “active components” that benefit heart health.
This has been described in research evaluated by peers from the Autonomous University of Barcelona, which explored many scientific articles to understand how certain plants could help solve cardiovascular problems. The results have shown that garlic, saffron, olives, rosemary and grapes had promising potential to reduce the risk of cardiac concerns.
Each ingredient is considered to be a basic food of the “Mediterranean diet” – a way of eating that generally prioritizes plants based on plants, moderate meat consumption and healthy fats. On the other hand, a “western diet” is characterized by foods with low transformation into sugar and low fiber and high consumption of red meat.
Not only are several “Western” components are linked to a potentially aggravated risk of cancer, but also obesity, diabetes and heart disease. This comes at a time when heart and circulatory diseases represent a quarter of all deaths in the United Kingdom, which is equivalent to more than 170,000 deaths per year, according to the British Heart Foundation.
“Cardiovascular diseases are the main cause of global mortality, representing 32% of deaths in 2019,” wrote the authors of the study. “Plant extracts, rich in bioactive compounds, have contributed considerably to modern medicine, offering therapeutic potential for various diseases.
“However, their use is limited by possible side effects, drug interactions and a lack of complete preclinical and clinical studies (…) developing an optimal diet with specific consumption limits and effective food combinations remain a complex task, as this review highlights.
“Knowledge key gaps persist, in particular with regard to the long -term safety of these bioactive compounds, the potential for synergistic effects within the Mediterranean diet and the need for standardized clinical protocols.”
List of Emily’s ingredients (serves four)
- Lemon juice for the vinaigrette
- Two handles of cherry tomatoes, cut in half
- Half a cucumber delay and diced
- Two tablespoons of mixed seeds
- Large chopped basil handle
- Large handful of chopped mint leaves
- Three tablespoons of Kalamata olives, cut in half
- Two tablespoons of capers
- Four to five pink radishes in thin slices
- Two large handfuls of chopped parsley leaves
- A red pepper, at carot
- A small red onion finely diced
- Quinoa cooked, 250g (Emily uses pre -cuit)
- Chickpea (400g), drained and rinsed pea
- Pomegranate seeds, 80g
- Crumbled feta cheese, 100g
