Dietpandanutrition

Creating a well balanced, nutritious, and delicious salad is not hard! All you need to have is a good mix of macronutrients.🥗


 
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Chia Seeds 101: Nutrition Facts and Health Benefit

Chia seeds are the tiny black seeds of the chia plant (Salvia hispanica).

Native to Mexico and Guatemala, they were a staple food for the ancient Aztecs and Mayans. In fact, “chia” is the ancient Mayan word for “strength”.

Chia seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high quality protein, and several essential minerals and antioxidants.

They may improve digestive health, blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes.

Chia seeds are small, flat, and oval-shaped with a shiny and smooth texture. Their color ranges from white to brown or black .

These seeds are highly versatile. They can be soaked and added to porridge, made into pudding, used in baked goods, or simply sprinkled on top of salads or yogurt.

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Remember when we used to be afraid of egg yolks? 😉 Glad we’re past that stage overall. Both egg whites and egg yolks are a great part of an overall healthy diet. A nice trick if you want to add more volume to a meal is to do an omelet with 1-2 whole eggs + 2-3 egg whites (you can use the egg white cartons if you want to reduce waste).⠀
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Egg whites overall are a lean source of protein but many of the nutrients reside in the egg yolk. Whole eggs contain all of the vitamin A, D, E & K. Whole eggs also have a higher amount of B6, B12 and folic acid compared to their egg white counterparts. So don’t skimp on the yolk too much.⠀
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Now if you’re wonder how to boil the perfect eggs, follow the instructions closely below:⠀
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1 - Place eggs in a large saucepan and cover them with cool water by 1 inch.⠀
2 - Cover the pan with a lid and bring water to a rolling boil over high heat.⠀
3 - When the water has reached a full boil, set a timer for the desired time and keep it full boiling the whole time.
4 - Immediately place the eggs in an ice water bath once they are done (this helps ensure they come out easier to peel too!)⠀
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Timing: ⠀
Soft boiled - 2 minutes⠀
Medium boiled - 3-5 minutes⠀
Hard boiled - 6-7 minutes⠀
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