6 FOODS TO EAT DAILY

 

From promoting a speedier metabolism, to helping prevent heart disease, these superfoods are easy to prepare and SO nutrient-dense. I've also provided some fun ways to consume each food - including a recipe for each, 3-4 of the essential benefits they provide, and their individually impressive nutritional value. Be sure to leave your comments / photos / feedback after you whip up the recipe 🙃

Ideas on how to eat:

1. Vegan Brownies  👉🏼 KTLEO signature recipe here)

2. Smashed on an avocado with a hard-boiled egg

3. As-is (with a little “Everything but the Bagel” seasoning)

4. Salad topping

5. Bowl-base

6. Smoothie

Benefits:

1. FIBER: slows down the movement of food through your digestive tract, (i.e.: leading to reduced hunger and increased feelings of fullness) (here)

2. MONOUNSATURATED FATS: Cholesterol is a soft, waxy substance that can cause clogged, or blocked, arteries / blood vessels; monounsaturated fats aim to eliminate cholesterol - in turn reducing your risk of heart disease! (here) 🤯

3. VITAMIN B2 (Riboflavin): often used in treating acne, muscle cramps, severe migraines, carpal tunnel syndrome, and blood disorders (here)

Nutrition *½ avocado*

• Calories: 113.5

• Fat: 15 g

• Carbs: 8 g

• Fiber: 0 g

• Protein: 2 g

• Vitamin C: 24%

• Vitamin B: 20%

​Ideas on how to eat:

1. Muffins 👉🏼 KTLEO’s signature kale-icious muffins here
2. Smoothie
3. Bowl-base
4. Salad
5. Sautéed

Benefits:

1. VITAMIN C: maintaining healthy skin, blood vessels, bones and cartilage (here)
2. VITAMIN K: ensure agile blood clotting, bone metabolism, and regulation of blood calcium levels (here)
3. IRON: immunity, cognitive function, delivering oxygen to the blood (i.e.: SURVIVAL), conversion of glucose / sugar to energy, AND promotes healthy skin, hair and nails (here)

Nutrition * 1 cup spinach *

• Calories: 7
• Fat: 0 g
• Carbs: 1.1 g
• Fiber: 0.7 g
• Protein: 1 g
• Potassium: 167 mg
• Vitamin A: 56%

Ideas on how to eat:

1. Grilled on a plate / salad / bowl / pasta / zoodles
2. Smoked on a bagel / toast / in a salad / bowl / taco (note: nutrition info for smoked salmon will be different than the numbers shown below)
3. Raw / Sashimi in a sushi roll / poke bowl / hand roll

Benefits:

1. PROTEIN: As you know by now, I’m a huge advocate for high-protein diets! Protein is one of the three main macronutrient categories, alongside ‘carbohydrates’ and ‘fats’. Protein is the essential building block for muscle, cartilage, tissue, and bone growth - as well as energy-generator (NOTE: Salmon an extremely lean source of protein, unlike red meats) (here)
2. POTASSIUM: salmon contains more potassium than an equivalent amount of banana! Who knew! This essential vitamin has many essential functions - including control your blood pressure AND controls your blood pressure (here)
3. PHOSPHORUS: helps remove waste in kidneys, repair damaged tissues and muscles post-workout, and breakdown glucose / sugar intake from carbs - both simple & complex (here)

Nutrition: *3 ounces (85g) of raw, wild Atlantic salmon* ~ palm size

• Calories: 121
• Fat: 5.4 g
• Carbs: 0 g
• Fiber: 0 g
• Protein: 17 g

Ideas on how to eat:

1. Overnight oats 👉🏼 KTLEO recipe here
2. Brownies 👉🏼 KTLEO signature gooey raspberry vegan brownie here
3. Smoothie
4. yogurt parfait
5. Plain
6. on a rice cake with peanut butter 

Benefits:

1. ANTIOXIDANT: fight off molecules that damage cells
2. FIBER: slows down the movement of food through your digestive tract, (i.e.: leading to reduced hunger and increased feelings of fullness) (here)
3. INFLAMMATION FIGHTER: signs of inflammation in the body extend beyond just redness, pain, and swelling; long-term inflammation can lead to obesity, diabetes, and chronic stress (here). Eating anti-inflammatory foods - like berries 🍓- help improve symptoms of arthritis and other autoimmune disorders, as well as decreased risk of obesity, heart disease, and depression.
4. FRIENDLY FOR ALL DIETS: paleo, keto (in moderation), Mediterranean, vegetarian, and vegan diets.

Nutrition *1 cup* (note: one of the lowest carb fruits)

• Calories: 70
• Carbs: 17 g
• Fiber: 12 g
• Fat: 0 g
• Protein: 1 g
• Vitamin C: 68 %

Ideas on how to eat:

1. Overnight oats 👉🏼 KTLEO recipe here
2. Banana bread 👉🏼 KTLEO signature recipe here, using a ‘chia egg’
3. Smoothie
4. yogurt parfait
5. Chia seed pudding

Benefits:

1. OMEGA-3 FATS: promote healthy brain, eyes, heart & hormone function - not to mention, they make up the membranes surrounding every single cell in your body (here)
2. CALCIUM: build strong bones, maintain sturdy bone structure throughout the body’s natural aging process, and aid in protecting against cancers and diabetes. (here)
3. MAGNESIUM: ‘sleep nutrient’ that prepares your body for sleep by relaxing your muscles, which helps to “shut your mind off,” - plus calms your nerves by regulating two of your brain’s messengers called neurotransmitters that tend to keep you awake (here)

Nutrition * 1 tbs*

• Calories: 139
• Carbs: 12 g
• Fiber: 11 g
• Fat: 9 g
• Protein: 4 g
• Magnesium: 30%

Ideas on how to eat:

1. Cookies 👉🏼 KTLEO signature chai spice vegan cookies here
2. Sautéed and dropped as a bowl bowl-base with homemade tzatziki, sweet potato, spinach, and cucumber 👉🏼 KTLEO 10-minute dinner bowl here
3. On a salad (raw, roasted on sautéed)
4. Pizza topping
5. Hummus
6. Roasted for a crunchy snack (bake at 450 for 30 minutes on baking sheet, drizzled with 2 tablespoons olive oil + 1/2 teaspoon sea salt + any other choice seasonings; recommend rotating them ½ way through at 15 minutes)

Benefits:

1. PROTEIN: As you know by now, I’m a huge advocate for high-protein diets! Protein is one of the three main macronutrient categories, alongside ‘carbohydrates’ and ‘fats’. Protein is the essential building block for muscle, cartilage, tissue, and bone growth - as well as energy-generator
2. FIBER: slows down the movement of food through your digestive tract, (i.e.: leading to reduced hunger and increased feelings of fullness) (here)
3. MANGANESE: may help with wound healing by playing a role in collagen formation in skin cells (i.e.: keeps your skin youthful!) (here)

Nutrition: *1 CUP = ~ ½ can*

• Calories: 295
• Fat: 5 g
• Carbs: 49 g
• Fiber: 14 g
• Protein: 16 g
• Iron: 28%
• Potassium: 15%