Diet by Joya

Just in time for the Eve!
A salad that would be a perfect addition to your dining table.

SWIPE for the details.

Baked mint rice with olive and pomegranate
Amazing side dish to serve with your favorite meat ( fish, chicken..)

Would you try this ?

Pomegranate, Cranberry & Brie Bruschetta, a great appetizer for a dinner.
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Are you ready for ? Here's a calories guide to help you stay mindful while enjoying this season!🎄

Lentils with swiss chard, my all time favorite!

What's your favorite winter soup? I'd love to know.

𝗗𝗶𝗴𝗲𝘀𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗵𝗼𝗹𝗶𝗱𝗮𝘆 𝘀𝗲𝗮𝘀𝗼𝗻🎄
BALANCE: your plate with proteins, carbs, and fats … keep in mind that your body needs those 3 Macros to function properly.
MOVEMENT: a 30 min walk after a meal is the perfect end for your evening to help with digestion
MODERATION: alcohol and food intake with moderation
FIBER: a rainbow of fruits and veggies with your meals to get enough fibers
LESS STRESS: it is the holiday season, so enjoy yourself

𝗗𝗲𝗰𝗲𝗺𝗯𝗲𝗿 𝗩𝗲𝗴𝗴𝗶𝗲𝘀
Perfect timing for a good lentil with swiss chard soup or stuffed swiss chard & stuffed cabbage or a yummy cabbage salad!

Clementine & Kiwi 🥝🍊 𝗗𝗲𝗰𝗲𝗺𝗯𝗲𝗿
Do you like them?

𝗬𝗼𝘂𝗿 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲
Hydrate: start your day with 1-2 cups of water. Add mineral drops, lemon..

Sunshine : get exposed to light/sun to stimulate your circadian rhythm..

Circulation: 5 -15 min of stretching and gentle lymphatic self massage will do wonder to your body..

Nourish: your breakfast is key to start your start on good note. ADD proteins (to support your blood sugar and satiety), carbs, veggies, fruits and fats

Carrot cake cookies 🥕 This is a must-try!
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𝗖𝗮𝘂𝗹𝗶𝗳𝗹𝗼𝘄𝗲𝗿 𝗴𝗿𝗮𝘁𝗶𝗻

Preheat the oven to 180C fan.
Steam the cauliflower over boiling water for 5 minutes (or more), until just softening. Remove and leave de to cool slightly.

Put the butter into a 24cm round casserole pan on a medium heat. Add the onion and sauté for 8 minutes, until soft and golden. Add the cumin seeds, curry powder, mustard powder, and the chillies (if using) and cook for 4 minutes, stirring occasionally.

Add the mustard seeds, cook for anothernminute, then pour in the cream. Add 100g of cheddar and salt, and simmer for 2-3 minutes, for the sauce to slightly thicken.
Add the cauliflower, stir gently, and simmer for another minute before removing from the heat.

Place the remaining 20g of cheese in a bowl, add breadcrumbs and parsley. Mix, then sprinkle over the cauliflower.
Wipe the top inside edge of the pan clean (with a spatula or cloth), any cream there will brun.

Place in the oven and bake for 8 minutes, until the sauce is bubbling and the cauliflower is hot. Turn the grill to high and keep the pan underneath for 4 minutes, until the top is golden and crisp.
Remove from the grill and allow to cool

You can serve it with a roast chicken, or steak.

𝗡𝗼𝘃𝗲𝗺𝗯𝗲𝗿'𝘀 𝗩𝗲𝗴𝗴𝗶𝗲𝘀🍂

𝗜𝘁'𝘀 𝗼𝗳𝗳𝗶𝗰𝗶𝗮𝗹𝗹𝘆 𝗦𝗼𝘂𝗽 𝘀𝗲𝗮𝘀𝗼𝗻

Heat the oil in a large pot over medium heat.

Add the leeks, celery, carrots, salt, and a few grinds of black pepper. Sauté, stirring occasionally, until the vegetables begin to soften, 8 to 10 minutes, turning down the heat if they start to over-brown.

Add the garlic and sauté for 1 minute more.

Add the potatoes and the broth. Bring to a boil, then reduce the heat and simmer for 15 to 20 minutes, or until the potatoes are tender.
Stir in the artichokes.

Let cool slightly, then transfer half of the soup to a blender, along with the cashews, mustard, and 1 tablespoon of the lemon juice. Puree until smooth, and then pour the mixture back into the soup pot. Stir in the water as needed to reach your desired consistency. (I love a super thick soup, so I used closer to 1/2 cup.)

Add the dill, chives, and remaining 2 tablespoons lemon juice. Season to taste with salt and pepper.

Garnish with more dill, chives, and a drizzle of olive oil.

this recipe 🙏 You'll love it!

𝗡𝗼𝘃𝗲𝗺𝗯𝗲𝗿'𝘀 𝗙𝗿𝘂𝗶𝘁𝘀🍂

On the
Here's a list of food swaps that you can benefit from to lower your risk.

Lentils Sweet potato & Feta salad
Preheat oven to 200°C.
On a large rimmed baking sheet, toss sweet potatoes and red onion in oil then season with salt and pepper.
Distribute them evenly on sheet in a single layer. Bake until tender, about 20 minutes. Let cool for 10 minutes then transfer to a large bowl.

Dressing: In a small bowl or in a medium liquid measuring cup, whisk together vinegar, mustard, honey, and spices. Gradually pour in oil, whisking constantly until emulsified. Season with salt and pepper.
Toss sweet potatoes with dressing, dried raisins, feta, and parsley.

Serve warm or at room temperature.

👉Be physically active (at least 30 minutes/ day)
👉Include a variety of fruits and vegetables in your diet.
👉Limit consumption processed & salty foods, high in added sugar, low in fiber, or high in fat.
👉Eat a variety of vegetables, fruits, whole grains, & legumes
👉Limit consumption of red meats
👉Add more Plant Protein: beans, flax, and nuts contain quercetin and lignans that suppress the growth of many kinds of cancer including prostate cancer.
👉Limit alcohol
👉Avoid sugary drinks

is often associated with low energy or fall fatigue ..

Here are my favorite foods to boost your mood , energy and immunity:
▪Magnesium rich foods: dark chocolate, bananas, leafy greens and avocado
▪Folate B9: asparagus, mango, beets, spinach
▪Vitamin B6 : potatoes, liver, chickpeas
▪Vitamin A: helpful during flu season : pumpkin, carrots...
▪Vitamin C: anti-inflammatory, and antioxidant compounds, all of which help strengthen the immune system: squash , spinach

Don't forget to add spices and herbs :
▪Ginger: loaded with antioxidants & anti-inflammatory properties
▪Nutmeg: stunt the growth of dangerous strains of E.coli bacteria.
▪Cinnamon : effective against various microbes that can cause infection, such as bacteria, yeast, and fungi.

𝗣𝘂𝗺𝗽𝗸𝗶𝗻 𝘀𝗽𝗶𝗻𝗮𝗰𝗵 𝗞𝗲𝗯𝗯𝗲𝗵
Looking for a vegetarian that is healthy and rich in nutrients? Take advantage of the season to prepare this Pumpkin Kebbeh with fresh and in-season ingredients!

▪Preheat oven to 180C
▪Mix all ingredients of the kebbeh and refrigerate for 30 min
▪In a pan , healt the olive oil and add onions (cook for 5 min), then add the nuts and let them cook until the nuts become light brown
▪Add the spinach and cook for a few min
▪Add chickpeas, spices, salt and pepper. Cook until the ingredients combine together
▪Divide the kebbeh into 2 equal parts
▪Spread the first part in an oiled baking pan, add the filling and then add the second kebbeh layer
▪Bake for 30-40 min or until the top is golden brown

Would you try it? Let us know in the comments below.

4 flavors of

𝗖𝗹𝗮𝘀𝘀𝗶𝗰 𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗖𝗵𝗶𝗽
Any nut butter honey, 1/2 cup chocolate chips
𝗧𝗿𝗮𝗶𝗹 𝗠𝗶𝘅
Peanut butter honey, 3 tablespoons chocolate chips, 3 tablespoons chopped peanuts, 2 tablespoons raisins
𝗗𝗼𝘂𝗯𝗹𝗲 𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲
Any nut butter any sweetener, 1/2 cup mini chocolate chips, ADD 2 tablespoons cocoa powder
𝐎𝐚𝐭𝐦𝐞𝐚𝐥 𝐑𝐚𝐢𝐬𝐢𝐧 𝐂𝐨𝐨𝐤𝐢𝐞
Almond butter or cashew butter, maple syrup, 1/2 cup raisins, ADD 1/4 teaspoon cinnamon

▪Place all of the ingredients in a large mixing bowl: oats, power mix-ins, nut butter, sweetener, vanilla extract, salt, mix-ins, and any other spices you’d like to add.
▪Stir to combine. If the mixture seems too wet, add a bit more oats.
I▪f it’s too dry, add a bit more nut butter. It should resemble a somewhat sticky dough that holds together when lightly squeezed.
▪Place the bowl in the refrigerator for 30 minutes to set (this will make the balls easier to roll later on).
▪Remove the bowl from the refrigerator and portion the dough into balls of desired size. (I use a cookie scoop to make mine approximately 3 cm in diameter).

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𝗢𝗰𝘁𝗼𝗯𝗲𝗿 𝗩𝗲𝗴𝗴𝗶𝗲𝘀 🍂

𝗖𝗵𝗮𝗻𝗴𝗲 𝘆𝗼𝘂𝗿 𝗺𝗶𝗻𝗱𝗲𝘀𝘁
When you're in a mentality, it seems like there is something wrong with every food!
Keep in mind that food is supposed to be enjoyable and not everything we eat should be nutrient dense as possible!

𝗔𝗽𝗽𝗹𝗲 𝗦𝗺𝗼𝗼𝘁𝗵𝗶𝗲
Creamy, cinnamon-spiced, and fall-feeling healthy

👉Wash and dry the apple, and leave the peel on.
👉Cut into small chunks. Place it in a blender.
👉To the blender, add the remaining ingredients in the order listed: almond milk, oatmeal, banana, peanut butter, maple syrup, vanilla, cinnamon, and allspice.
👉Blend until smooth. Add a small handful of ice, then blend again.
👉For an even thicker smoothie, add a few ice cubes and blend again.
👉For a thinner smoothie, add more milk. Sprinkle with additional cinnamon as desired and enjoy!

Save & Tag us when you try it 🍎

𝗢𝗰𝘁𝗼𝗯𝗲𝗿'𝘀 𝗙𝗿𝘂𝗶𝘁𝘀 🍏

𝗢𝘃𝗲𝗻 𝗿𝗼𝗮𝘀𝘁𝗲𝗱 𝘁𝗼𝗺𝗮𝘁𝗼 𝘀𝗼𝘂𝗽 🍅
1. Wash and core the tomatoes. Cut the tomatoes in half from side to side and remove the seeds.
2. Roughly chop your onions.
3. Place tomatoes on one half of the sheet pan cut side up.
4. Spread your onions and garlic out in a single layer on your sheet pan/cookie sheet.
5. Drizzle with olive oil. Sprinkle with salt and pepper.
6. Roast at a 230C for 40 minutes.
7. ADD all the oven roasted tomatoes, onions, garlic and olive oil into the food processor.
8. Puree the mixture until it is of a chunky consistency.
9. Transfer your tomato/onion pure in a large pot and add your butter and bone broth.
10. Bring to a boil and reduce by 25%. The soup will get thicker and more concentrated in flavor. If you would like it thicker just reduce it more.
11. Lower heat and add in basil.

One of the most asked questions, 𝘄𝗵𝗮𝘁 𝗮𝗿𝗲 𝘁𝗵𝗲 𝗯𝗿𝗲𝗮𝘀𝘁 𝗰𝗮𝗻𝗰𝗲𝗿 𝗳𝗶𝗴𝗵𝘁𝗶𝗻𝗴 𝗳𝗼𝗼𝗱𝘀?
To support human health, focus on phytochemicals plant-based foods!

Prevention is the key 🎗️
Swipe for some lifestyle changes that can help reduce risk!

𝗩𝗲𝗴𝗮𝗻 𝗕𝗿𝗼𝘄𝗻𝗶𝗲𝘀

👉Place the rack in the center of your oven and preheat the oven to 180 degrees C.
👉Line an 20x20 cm baking pan with parchment paper so that the paper overhangs 2 opposite sides like handles. Lightly coat the paper with non-stick spray or with tahini. Set aside.

👉In a large mixing bowl, stir together the all-purpose flour, white whole wheat flour, granulated sugar, cocoa powder, baking powder, and salt until well combined.
👉Add the applesauce, coffee, canola oil, and vanilla. Whisk until smoothly combined. Fold in the chocolate chips.
👉Scrape the batter into the prepared pan and smooth the top.
👉Bake the brownies for 15 minutes, until the edges are set, the center looks slightly under baked, and a toothpick inserted in the center comes out without any wet batter clinging to it (a few moist crumbs are fine).
👉Place the pan on a wire rack and let cool for at least 1 hour

Slice and serve👌

5 𝗯𝗮𝗰𝗸-𝘁𝗼-𝘀𝗰𝗵𝗼𝗼𝗹 nutrition to help your kids improve their health, reduce fall colds, flus and other viruses as well as giving them sustained energy throughout the day.

𝗕𝗲𝗲𝗳 𝗟𝗼 𝗠𝗲𝗶𝗻

👉Place the beef in the freezer for 15 minutes to firm up, then cut it across the grain into very thin slices.
👉Place the beef in a medium bowl. In a small bowl, stir together the baking soda and 2 tablespoons of the water. Pour over the beef and toss to coat. Let sit 5 minutes (this helps to tenderize it).
👉Meanwhile, in a large pot of salted water, cook the noodles just until al dente. Drain and rinse under cool water. Set aside.
👉In a small bowl stir together the soy sauce, hoisin, garlic, ginger, and red pepper flakes.
In a wok or large, nonstick skillet, heat the oil over medium high. Add the beef and cook until crisp on the outside but still pink on the inside, about 3 minutes.
👉Stir in 1 tablespoon of the sauce and let cook 30 seconds. With a large spoon, scoop the beef onto a plate (any cooking juices left behind will cook away).
👉Add the carrots, broccoli, and bell pepper. Cook until crisp-tender, about 2 minutes. Stir in the remaining 4 tablespoons (1/4 cup) of water and let the vegetables steam until the broccoli turns bright green and most of the liquid has cooked away, about 2 minutes more.
👉Stir in half of the green onions, and 2 tablespoons of the soy sauce mixture and let cook 30 additional seconds.
👉Reduce the heat to medium. Add the noodles and beef and pour the remaining soy sauce mixture over the top.
👉Drizzle the sesame oil over the top and sprinkle on the remaining green onion. Toss to combine.

Enjoy!