#polyunsaturated fat

[stone-cold-groove]

...and the family’s deaths were to put it mildly, gruesome.

[fasting4weightloss]

[oh-dear-so-queer]

An unintended consequence of partial hydrogenation of the alkene groups in polyunsaturated oils is the isomerisation of a small proportion of the cis alkenes to trans alkenes. These are known as trans-fats and are of concern as they are believed to increase the risk of coronary heart disease. These trans-fats do occur naturally, although only to a small extent. Canola oil naturally has a relatively high level of trans-fats, but most other natural oils have very little trans-fat. Lamb and mutton also naturally contain moderate levels of trans-fats.

"Chemistry" 2e - Blackman, A., Bottle, S., Schmid, S., Mocerino, M., Wille, U.

[rainbowaeons]

I will post my chickpeas recipe and tofu scrambled eggs

[smarteatinghabits]

The Role of Fats in the Body and How to Make Healthy Choices

Fats are an essential nutrient that play a crucial role in our overall health and well-being. However, not all fats are created equal. #healthyfats #nutrition #healthychoices #healthylifestyle #foodblog #wellness #nutritiontips #healthyhabits #eatclean

Today we talk about fats and the role they pay in your daily eating habits. The Role of Fats in the Body Fats have long been portrayed as a bad dietary ingredient that is to blame for everything from heart disease to weight gain. However, the body requires particular types of fats to function properly, and not all fats are created equal. We’ll look at the role that fats play in the body and…

[weirdnaturalscience]

thick thighs SAVE LIVES.

when a cis woman is pregnant, her gluteofemoral fat is deposited into her developing baby's brain. fat continues to be deposited during nursing. the less fat deposited, the more the baby's brain development suffers. of all the primates, humans carry the most fat. We are the Fat Primate. We don't just carry fat for day to day support of our large brains, but for the very CREATION of those brains during pregnancy and nursing. long-chain polyunsaturated fatty acids (found in the butt and thigh region) are absolutely crucial for brain development, but they are very hard to come by in our diet, so cis female bodies start depositing them early just in case we want to be making babies later. it's.....humorous to me that so much talk of human evolution either speaks about human exceptionalism in vague terms or cuts out women entirely ("man the hunter" and the overemphasis on male tool use when female primates use tools at greater rates than males, see also our pseudo-scientific belief in a connection between intelligence and maleness when in fact there is no female brain or male brain) when cis female bodies and their cool fucking adaptions are responsible for giving us those large brains we're always bragging about. want to talk about our big brains? then cite your sources! the source in question here being women's body fat.

and then society turns around and goes, let's police women's fat and punish them for it and make them hate themselves so deeply that fatphobia becomes inextricable from our culture - all of this for one of the coolest most metal adaptions of all time that also arguably MADE us human.

fat is the coolest organ in the human body and I will not tolerate the hate.

[lexithevalkyrie]

Fat tip number 5 (pt 2): what type of fat should I eat?

Although there are many types of fat in foods such as: saturated fats, trans fat, mono saturated fat, polyunsaturated fat, and omega-3. The most important of the fats that we will be learning about are trans fat, saturated fat, and polyunsaturated fat. Now, why is this important, you may ask? Well, my piggies, this is a defining factor to whether or not you will be eating to an early grave.

Starting with the death piggies, the best fat you can enjoy and ensure your arteries get clogged up is to eat a bunch of trans fat and saturated fats. Starting with the best heart stopper of all: trans fats are well known for causing clogged blood vessels, heart complications, increased chance of insulin resistance, and inflammation. Some foods with trans fats include: fried food, cakes, ice cream, pizza, and microwave popcorn. Ya know, the process junk.

Saturated fats are much easier to find in everyday food, mainly comprised of animal fat, you only need to eat 25g of Saturated fat daily to be moderately healthy, to put this onto perspective on how easy it is to go above 25g... one apple fritter contains roughly 20-25g of Saturated fat, so just eating 2 will be above the recommended amount. Now this will only increase the rate of obesity but it will not kill you as fast compared to trans fat.

Now for some good and healthy fat! This is actually fairly straightforward, stay away from the unhealthy fats mentioned above and eat more veggies and meat. This will improve your overall health, and when eaten in excess, it will grow more subcutaneous fat which is very beneficial for you fatties!

[she-is-ovarit]

You need to consume unsaturated fats or you'll feel slow, fatigued, and never want to do anything.

You have to learn the healthy fats and eat the healthy fats if you're committed to being vegetarian or vegan. Or you will be tired forever, and not the type of tired where you can push through it, but the type of tired where you feel like you have to stay in bed all day and your heart feels like it's being sucked through a straw.

Fatty acids are what lipids in our bodies are made mostly up of. Fatty acids are responsible for energy storage, brain development, blood clotting, and controlling inflammation. They are necessary for your body to be able to absorb vitamins such as vitamin A, D, E, and K. They are necessary for your body to produce sex hormones like testosterone and estrogen. Not having enough of these fats can cause muscle pain, night blindness, infertility, easy bruising, dry hair, hair loss, loose teeth, depression and anxiety, and dermatitis (presenting as dry and scaly rashes).

You need unsaturated fats such as monounsaturated and polyunsaturated fats. These are good fats. Saturated fats and trans fats are bad, these are what raise your risk of heart attacks and strokes. Diets high in saturated fats might also lead to chronic pain.

35% of your caloric intake should be fats. This can be added to the list on why the diet industry is so cruel. Manufacturers and organizations paired with the pornography and cosmetic industry pushing dieting and beauty norms on women and girls for decades impressed the seriously dangerous and false idea that consuming fats was bad. Denying healthy fats means denying healthy brain development, energy and motivation, better ability to heal from injuries, and preventing depression and anxiety.

Balsamic and olive oil together (and you can add some minced garlic if you like) tastes fantastic with warm bread and can be made in 12 minutes.

Cooking with the oils above instead of butter can also introduce fatty acids in your diet (might not be enough though, you need 1-2 tablespoons a day).

Sometimes if I'm in a hurry I just eat a plain avocado a day.

You can sprinkle chia seeds on yogurt. Add flax seed to smoothies.

Just eat 1/4th of pumpkin seeds too (which are also super high in magnesium). That's basically a handful a day, make it part of your morning routine.

Almonds, walnuts, and pecans are also high in good fats.

[violetsandshrikes]

Debunking Wellness Trends: Seed Oils

One aspect of the growing wellness trends on social media is the idea that seed oils are poisoning the population and need to be avoided to reach better health/heal health conditions/conserve fertility/etc. They’re being called “the hateful eight”, and there’s a lot of people doing the #seedoilfree lifestyle. Seed oils are being blamed for headaches, low immunity, disrupted attention and thinking, diabetes, and more.

(Seed oils include canola, corn, cottonseed, grapeseed, rice bran, safflower, soy and sunflower oil)

Toxicity Claims

Current scientific evidence does NOT support claims that seed oils are “toxic”.

Now, if you begin to cut out foods such as fried foods (like fries) or packaged snacks, you may feel better. A lot of people are attributing this feeling to removing seed oils, but these foods are usually high in refined carbohydrates, sodium and sugar which is why they’re associated with more negative health outcomes.

Another fear is that the “toxicity” comes from production byproducts. Heat and solvents like hexane are used to extract oil from seeds, which apparently introduces chemical additives and unstable molecules, which then can turn polyunsaturated fats into harmful trans fats. Realistically, hexane is a bigger threat to the environment and workers in case of inhalation – trace amounts in the oil are still being studied, but so far there’s no concerning data. They’re also heated for short periods, and actually have fewer trans fats than products like milk or butter.

Omega-6

Additionally, omega-6 (found in nuts and seeds, and a dominant polyunsaturated fat in seed oils) is also not “toxic”. In fact, it’s been scientifically linked to lower cholesterol, lower blood sugar and reduced heart disease risk. The argument against omega-6 is that it’s responsible for chronic inflammation – omega-6 linoleic acid is converted into arachidonic acid in the body, which is a component of inflammatory compounds. Only 0.2% of linoleic acid we eat turns into arachidonic acid, and not all the compounds cause inflammation – arachidonic acid is a complex molecule, and it also has some anti-inflammatory effects. Linoleic acid is also an essential fatty acid that our body can’t make itself, and we use it to produce cell membranes and for skin health.

Another claim is that our omega-3: omega-6 ratio is out of balance, and that this is because our ancestors ate a much more balanced ratio than we do today. We DO eat more omega-6 fats than omega-3, but the claim that we eat 20 to 50x more is misinformation – it’s closer to 10:1. Instead of cutting omega-6, the better solution is to try and introduce more omega-3 fats into your diet.

Realistically, a lot of the online discourse about seed oils is misunderstanding scientific reports + deliberate fear-mongering. If you do have concerns about something in your diet causing health issues, seek advice from a trained medical professional who can give you evidence-based ideas and solutions to help you!

(Some articles to start if you want to know more on this topic 1 2 3)

[budandtender]

Cannabis: A Multifaceted Plant for a Multitude of Uses

Introduction

Cannabis, a plant that has been a part of human history for thousands of years, is experiencing a resurgence in popularity as its myriad of uses become increasingly recognised. From its strong fibres used in textiles and paper to its nutritional and medicinal properties, cannabis has proven itself to be a truly multipurpose plant. This article will delve into the various aspects of this versatile plant and explore how it has been utilised throughout history and across cultures.

The History of Hemp: A Material with Unmatched Strength

One of the most well-known uses of cannabis is in the production of hemp, a material derived from the plant's strong fibres. These fibres have been used for millennia to create durable cloth, rope, and paper. The Vikings, known for their seafaring prowess, utilised hemp to construct sails for their ships, enabling them to voyage from Scandinavia to Nova Scotia. In the United States, Betsy Ross sewed the first flag from hempen cloth, and the Declaration of Independence was written on hemp paper. Even the now obsolete German currency, Deutsche Mark, were once printed on hemp paper.

The use of hemp extended beyond these applications, as seen in the Netherlands, where windmills were built specifically to crush hemp stalks. This demonstrates the importance of hemp in various industries and highlights the plant's incredible versatility.

Cannabis as a Nutritional Powerhouse

While the strength of its fibres may have initially attracted humans to the cannabis plant, its potential as a food source likely played a significant role in its widespread cultivation. Cannabis seeds, or hempseeds, are packed with essential nutrients such as polyunsaturated fats, essential fatty acids, and proteins. These qualities qualify hempseed as a functional food, meaning it provides health benefits beyond basic nutrition.

For over three thousand years, Asian cultures have utilised hempseed as both a food and a medicine. Despite the prohibition of cannabis products in the United States, hempseed has been allowed for use in food over the last two decades. This highlights the recognition of its nutritional value and potential health benefits.

Cannabis Resin: A Source of Medicinal and Psychoactive Compounds

The resin produced by the cannabis plant is another aspect that has garnered significant attention due to its medicinal and psychoactive properties. The compounds found in cannabis resin, such as THC (tetrahydrocannabinol) and CBD (cannabidiol), have been the focus of breeding efforts to increase their production. These efforts have led to the development of various cannabis drug chemotypes around the world, with some cultivars producing only THC, others producing both THC and CBD, and a few expressing propyl THCV (tetrahydrocannabivarin) and/or CBDV (cannabidivarin).

The medicinal uses of cannabis resin have been widely researched, with evidence suggesting its effectiveness in treating conditions such as chronic pain, epilepsy, multiple sclerosis, and more. The psychoactive effects of THC have also led to the recreational use of cannabis, which has sparked debates surrounding its legalisation and regulation.

Environmental Benefits of Cannabis Cultivation

In addition to its myriad uses, cannabis cultivation offers several environmental benefits. Hemp plants are known to absorb large amounts of carbon dioxide, making them an effective tool in combating climate change. Furthermore, hemp requires fewer pesticides and herbicides than many other crops, reducing the environmental impact of agriculture.

Cannabis can also be used as a source of biofuel, offering a renewable and eco-friendly alternative to fossil fuels. Additionally, the fast growth rate and low water requirements of hemp make it a sustainable crop, capable of providing resources without causing significant strain on natural resources.

Conclusion

Cannabis is a truly remarkable plant, with applications ranging from textiles and paper to nutrition and medicine. As society continues to recognise its numerous benefits, it is likely that the cultivation and use of cannabis will only continue to grow. By embracing this versatile plant, we can harness its potential to improve our health, industries, and environment for generations to come.

[darkmaga-returns]

Story at-a-glance

Americans today have significantly lower metabolic rates than their ancestors did, despite similar calorie consumption. In the 1940s Minnesota Starvation Experiment, lean men maintained their weight on 3,500 calories per day with moderate activity, while modern calculators suggest they should need only 2,000 to 2,400 calories

Research by Dr. John Speakman shows that basal metabolic rate (BMR) has declined significantly over time, while Active Energy Expenditure (intentional exercise) has actually increased, contradicting the common belief that we simply move less than our ancestors

Currently, approximately 73% of American adults are either overweight (30.7%) or obese (42.4%). This is a major public health crisis that cannot be explained by reduced physical activity alone

The dramatic increase in polyunsaturated fatty acid (PUFA) consumption since 1909 (up 238%) has likely contributed to decreased metabolic rates, as these fats can downregulate metabolism compared to the saturated fats our ancestors consumed

Average body temperatures in the United States have been steadily declining since the Industrial Revolution, providing additional evidence of decreasing metabolic rates across the population

[trapny]

My favorite scientific law is Coles Law which states that In a small dish, prepare the dressing by whisking together mayonnaise, sugar, vinegar, salt, and black pepper.

⅔ cup (160 g) mayonnaise, 1 ½ Tablespoons granulated sugar, 1 ½ Tablespoons apple cider vinegar, ¼ teaspoon table salt, ¼ teaspoon black pepper

In a large bowl, toss together green and purple cabbage and shredded carrots.

3 cups (240 g) shredded green cabbage, 1 cup (75 g) shredded purple cabbage, 1 cup (100 g) peeled, shredded carrots

Drizzle dressing over cabbage/carrot mixture and toss/stir until ingredient are thoroughly combined and all cabbage/carrots are coated with dressing. Taste-test and add more salt and pepper as needed.

Cover and refrigerate for at least 1 hour before serving (for best flavor).

Notes

Storing

Store in an airtight container in the refrigerator for 3-5 days.

Using pre-shredded cabbage mix

You may substitute a 14oz bag of shredded coleslaw mix for the cabbage and carrots listed in the recipe.

Nutrition

Serving: 1serving | Calories: 206kcal | Carbohydrates: 9g | Protein: 1g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 10mg | Sodium: 266mg | Potassium: 127mg | Fiber: 2g | Sugar: 7g | Vitamin A: 228IU | Vitamin C: 22mg | Calcium: 25mg | Iron: 1mg

Nutritional information is based on third-party calculations and should be considered an estimate only. Actual nutritional content will vary based upon brands used, measuring methods, cooking method, portion sizes, and more.

[hanbityi]

1. [어머니가 만들어 주신 반찬], [Side dishes made by mom], [Acompanhamentos feitos pela mamãe]

2. [맛 평가], [Taste evaluation], [Avaliação do sabor]

ko: 고추장 멸치 볶음은 달고, 김치도 달다. 하지만 김은 조금 짜다. 그야말로 정말 맛있는 조합이다. 단맛과 짠맛이 잘 조합이 되어 너무나 맛있게 식사를 할 수 있었다.

en: The anchovy stir-fry with gochujang is sweet, and the kimchi is sweet, too. But the seaweed is a little salty. It's a really delicious combination. The sweetness and saltiness go so well together that I was able to enjoy a very delicious meal.

pt [br]: O refogado de anchova com gochujang é doce, e o kimchi também é doce. Mas a alga é um pouco salgada. É uma combinação realmente deliciosa. A doçura e a salinidade combinam tão bem que consegui aproveitar uma refeição muito deliciosa.

3. [영양성분], [Nutritional Information], [Informação nutricional]

(1) 밥

사이즈 [1인분] 200g

열량 220 칼로리

탄수화물 38.96g

설탕 2.30g

단백질 7.28

지방 3.82

포화지방 0.884g

다불포화지방 1.048g

불포화 지방 1.388g

콜레스테롤 66mg

식이섬유 2.8g

나트륨 156mg

칼륨 312mg

(2) 김

사이즈 [1인분] 5g

열량 25 칼로리

탄수화물 2g

단백질 1g

지방 2.3g

식이섬유 1g

나트륨 78mg

(3) 견과류 양념 멸치볶음

사이즈 [인분] 20g

열량 51.2 [1인분]

탄수화물 3.6g

설탕 0.48g

단백질 38.8g

지방 19.24g

포화지방 3.674g

다불포화지방 5.266g

불포화 지방 8.498

콜레스테롤 98mg

나트륨 4696mg

칼륨 724mg

(4) 김치

사이즈 [1인분] 38g

열량 8 칼로리

탄수화물 1.58g

설탕 0.7g

단백질 0.66g

지방 0.12g

포화지방 0.018g

다불포화지방 0.056g

불포화 지방 0.017g

식이섬유 0.5g

나트륨 245mg

칼륨 98mg

---------------------------

(1) Rice

Size [1 serving] 200g

Calories 220 calories

Carbohydrates 38.96g

Sugar 2.30g

Protein 7.28

Fat 3.82

Saturated fat 0.884g

Polyunsaturated fat 1.048g

Unsaturated fat 1.388g

Cholesterol 66mg

Dietary fiber 2.8g

Sodium 156mg

Potassium 312mg

(2) Seaweed

Size [1 serving] 5g

Calories 25 calories

Carbohydrates 2g

Protein 1g - Fat 2.3g

Dietary fiber 1g

Sodium 78mg

(3) Stir-fried anchovies with nut seasoning

Size [1 serving] 20g

Calories 51.2 [1 serving]

Carbohydrates 3.6g

Sugar 0.48g

Protein 38.8g

Fat 19.24g

Saturated Fat 3.674g

Polyunsaturated Fat 5.266g

Unsaturated Fat 8.498

Cholesterol 98mg

Sodium 4696mg

Potassium 724mg

(4) Kimchi

Size [1 serving] 38g

Calories 8 calories

Carbohydrates 1.58g

Sugar 0.7g

Protein 0.66g

Fat 0.12g

Saturated Fat 0.018g

Polyunsaturated Fat 0.056g

Unsaturated Fat 0.017g

Dietary Fiber 0.5g

Sodium 245mg

Potassium 98mg

-------------------------------------------------

(1) Arroz

Tamanho [1 porção] 200g

Calorias 220 calorias

Carboidratos 38,96g

Açúcar 2,30g

Proteína 7,28

Gordura 3,82

Gordura saturada 0,884g

Gordura poliinsaturada 1,048g

Gordura insaturada 1,388g

Colesterol 66mg

Fibra alimentar 2,8g

Sódio 156mg

Potássio 312mg

(2) Algas marinhas

Tamanho [1 porção] 5g

Calorias 25 calorias

Carboidratos 2g

Proteína 1g

Gordura 2,3g

Fibra alimentar 1g

Sódio 78mg

(3) Anchovas salteadas com tempero de nozes

Tamanho [1 porção] 20g

Calorias 51,2 [1 porção]

Carboidratos 3,6g

Açúcar 0,48g

Proteína 38,8g

Gordura 19,24g

Gordura saturada 3,674g

Gordura poliinsaturada 5,266g

Gordura insaturada 8,498

Colesterol 98mg

Sódio 4696mg

Potássio 724mg

(4) Kimchi

Tamanho [1 porção] 38g

Calorias 8 calorias

Carboidratos 1,58g

Açúcar 0,7g

Proteína 0,66g

Gordura 0,12g

Gordura saturada 0,018g

Gordura poliinsaturada 0,056g

Gordura insaturada 0,017g

Fibra alimentar 0,5g

Sódio 245mg

Potássio 98mg

----------------------------------------------------

[lowcarbloves]

Keto Orange Chicken 🍗😋

Prep Time: 20minutes minutesCook Time: 30minutes minutesTotal Time: 50minutes minutes Servings: 4 Calories: 328

🙏 𝔽𝕠𝕝𝕝𝕠𝕨 𝕗𝕠𝕣 𝕞𝕠𝕣𝕖 🔃 𝕊𝕙𝕒𝕣𝕖 𝕨𝕚𝕥𝕙 𝕗𝕣𝕚𝕖𝕟𝕕𝕤 𝕒𝕟𝕕 𝕗𝕒𝕞𝕚𝕝𝕪 𝕞𝕖𝕞𝕓𝕖𝕣𝕤 𝕨𝕙𝕠 𝕟𝕖𝕖𝕕 𝕚𝕥.

Ingredients

▢1 ½ pounds boneless skinless chicken breast cut into bite sized pieces

▢1 ½ cups pork rind crumbs

▢2 large eggs

▢2 tablespoons heavy whipping cream

▢salt and pepper to taste

▢oil for frying

Sauce:

▢2 teaspoons minced garlic

▢1 teaspoon ginger paste

▢½ teaspoon sesame oil

▢3 tablespoons water

▢2 tablespoons soy sauce

▢⅓ cups brown sugar substitute

▢zest from one orange

▢2 tablespoons fresh orange juice

▢¼ cup white vinegar

Instructions

Cover the bottom of a large skillet with oil, and heat over medium high heat.

Combine eggs and heavy whipping cream in a small bowl.

Dip the chicken pieces into the egg mixture and then dredge in the pork rind crumbs.

Place the chicken into the heated oil, and season with salt and pepper to taste. Saute until browned and cooked through.

Remove the chicken and set aside.

In a bowl, combine the ingredients for the sauce.

Remove the excess oil from the skillet and reduce the heat to medium.

Pour in the sauce mixture and simmer until thickened.

Toss the chicken in the sauce, and allow to cool slightly before serving garnished with sesame seeds and chopped green onions.

Notes

Cut the chicken evenly. This will help it all cook at the same rate so you don't have some pieces burning while others are undercooked.

Make sure the chicken is fully cooked. The safe cooking temperature of chicken breasts is 165°F.

Easily thicken your sauce if it is too thin. Just simmer the sauce on low in order to thicken it.

Use your favorite garnish. Garnish the chicken with sesame seeds after you toss it in the orange sauce.

Use fresh squeezed orange juice. It will give your keto orange chicken the most incredible flavor.

Use coconut aminos. It's gluten free and perfect for those who have a soy sensitivity.

Nutrition

Calories: 328 | Carbohydrates: 2g | Protein: 47g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 211mg | Sodium: 1510mg | Potassium: 708mg | Fiber: 1g | Sugar: 1g | Vitamin A: 302IU | Vitamin C: 7mg | Calcium: 36mg | Iron: 1mg

Additional Info

Net Carbs: 1 g | % Carbs: 1.3 % | % Protein: 60.8 % | % Fat: 37.9 % |

[dreamylove444]

This is my lunch it’s super healthy and low cal 🌷

1. Eggplant (180g): 35 calories

2. Broccoli (200g): 70 calories

3. Mini cucumbers (5, ~100g total): ~15 calories (average ~3 calories per mini cucumber)

4. Olive oil (1 teaspoon): 40 calories

5. Tomato salsa (100g)**: ~25 calories

Total Calories:

35 + 70 + 15 + 40 + 25 = 185 calories

Here’s a detailed nutritional breakdown for your meal. Values are approximate and based on averages for each ingredient.

Nutrition break-down 🎀

Eggplant (180g)

- Carbohydrates: 8.6g

- Fiber: 2.5g

- Sugar: 3.2g

- Protein: 0.8g

- Fat: 0.2g

- Vitamins/Minerals: Good source of potassium (240mg) and some vitamin C.

Broccoli (200g)

- Carbohydrates: 13.7g

- Fiber: 5.6g

- Sugar: 3.3g

- Protein: 5.6g

- Fat: 0.7g

- Vitamins/Minerals:

- High in vitamin C (200% of daily value)

- Good source of vitamin K (220% of daily value)

- Contains folate, calcium, and iron.

Mini Cucumbers (5, ~100g)

- Carbohydrates: 3.6g

- Fiber: 0.7g

- Sugar: 2g

- Protein: 0.6g

- Fat: 0.1g

Hydrating (95% water) + vitamin k

Olive Oil (1 teaspoon)

- Carbohydrates: 0g

- Protein: 0g

- Fat: 4.5g

- Saturated fat: 0.6g

- Monounsaturated fat: 3.3g

- Polyunsaturated fat: 0.5g

- Vitamins/Minerals: Contains vitamin E and antioxidants.

Tomato Salsa (100g)

- Carbohydrates: 4g

- Fiber: 1g

- Sugar: 3g

- Vitamins/Minerals: Good source of vitamin C and some lycopene.

Meal Nutritional Breakdown:

Ingrédients:

- 180g Eggplant

- 200g Broccoli

- 5 Mini Cucumbers (~100g)

- 1 Teaspoon Olive Oil

- 125g Tomato Salsa (~25 calories)

Totals:

- Calories: 185 kcal

- Carbohydrates: 30g

- Fiber: 9.5g

- Sugar: 11g

- Protein: 7.5g

- Fat: 5.5g

- Saturated Fat: 0.6g

- Monounsaturated Fat: 3.3g

- Polyunsaturated Fat: 0.5g

Vitamins & Minerals:

Vitamin C ~280% of daily value

Vitamin K ~220% of daily value

Potassium ~850mg

Folate ~20% of daily value

Calcium ~100mg

Iron ~2mg

🌷H I G H L I G H T S 🌷

- High in fiber and vitamins (notably C & K)

- Low-calorie and nutrient-dense

- Contains healthy fats from olive oil

[holdyourcolour]

Walnuts get slept on so hard