Vibrant Superfoods for Vibrant Living
🍃 Hormone Balancers
Avocado
Key Nutrients: Healthy fats, potassium, folate, fiber.
Benefits: Enhances gut microbiome, supports hormone production, boosts heart and skin health.
Recipes: Mash on sourdough toast with lime and pepper; avocado salad with quinoa, corn, beans, olive oil; smoothie with spinach, banana, almond milk.
Benefits: Enhances gut microbiome, supports hormone production, boosts heart and skin health.
Recipes: Mash on sourdough toast with lime and pepper; avocado salad with quinoa, corn, beans, olive oil; smoothie with spinach, banana, almond milk.
Moringa
Key Nutrients: Iron, calcium, protein, antioxidants.
Benefits: Supports thyroid, combats fatigue, balances hormones.
Recipes: Add to dosa batter, soups, chutneys, or mix in smoothies.
Benefits: Supports thyroid, combats fatigue, balances hormones.
Recipes: Add to dosa batter, soups, chutneys, or mix in smoothies.
Flax, Chia, Sesame Seeds
Key Nutrients: Omega-3s, lignans, fiber, calcium.
Benefits: Reduce inflammation, improve hormonal balance.
Recipes: Add to smoothies, salads, or make seed laddus with ghee and honey.
Benefits: Reduce inflammation, improve hormonal balance.
Recipes: Add to smoothies, salads, or make seed laddus with ghee and honey.
🧠 Brain Boosters
Spinach & Kale
Key Nutrients: Vitamin K, folate, magnesium, lutein.
Benefits: Improves memory, cognition, detoxification.
Recipes: Sauté with garlic, add to dals or green smoothies.
Benefits: Improves memory, cognition, detoxification.
Recipes: Sauté with garlic, add to dals or green smoothies.
Quinoa
Key Nutrients: Protein, magnesium, B vitamins.
Benefits: Enhances mood, balances blood sugar.
Recipes: Use instead of rice in salads, pulao, or breakfast porridge.
Benefits: Enhances mood, balances blood sugar.
Recipes: Use instead of rice in salads, pulao, or breakfast porridge.
🌿 Liver & Detox Support
Rice Bran
Key Nutrients: Gamma oryzanol, B vitamins, fiber.
Benefits: Improves lipid profile, supports detoxification.
Recipes: Add 1-2 tsp to idli/dosa batter, or sprinkle into porridge.
Benefits: Improves lipid profile, supports detoxification.
Recipes: Add 1-2 tsp to idli/dosa batter, or sprinkle into porridge.
Curry Leaves
Key Nutrients: Iron, calcium, antioxidants.
Benefits: Supports hair, liver, and iron levels.
Recipes: Use fresh in tempering, or powder and mix with rice or ghee.
Benefits: Supports hair, liver, and iron levels.
Recipes: Use fresh in tempering, or powder and mix with rice or ghee.
🛡️ Immunity Builders
Sweet Potato
Key Nutrients: Beta-carotene, vitamin C, fiber.
Benefits: Boosts immunity and supports eye and gut health.
Recipes: Boiled or roasted, added to cutlets, sabzi, or salads.
Benefits: Boosts immunity and supports eye and gut health.
Recipes: Boiled or roasted, added to cutlets, sabzi, or salads.
Berries
Key Nutrients: Antioxidants, vitamin C, fiber.
Benefits: Anti-aging, supports brain and immune health.
Recipes: Smoothies, overnight oats, chia pudding.
Benefits: Anti-aging, supports brain and immune health.
Recipes: Smoothies, overnight oats, chia pudding.
Egg, Ragi, Jowar
Key Nutrients: Protein, iron, B12 (egg), calcium (ragi), fiber (jowar).
Benefits: Muscle repair, bone health, anemia prevention.
Recipes: Egg bhurji with ragi roti or jowar upma.
Benefits: Muscle repair, bone health, anemia prevention.
Recipes: Egg bhurji with ragi roti or jowar upma.
Mung Sprouts, Chickpeas
Key Nutrients: Protein, folate, zinc, enzymes.
Benefits: Gut healing, boosts immunity, balances sugar.
Recipes: Sprout salad, hummus, chickpea sundal, moong dosa.
Benefits: Gut healing, boosts immunity, balances sugar.
Recipes: Sprout salad, hummus, chickpea sundal, moong dosa.
🗓️ Weekly Meal Plan Templates
Day 1
Breakfast: Avocado toast with chia seeds
Lunch: Quinoa salad with moringa and chickpeas
Dinner: Ragi dosa with spinach chutney, mung sprouts stir-fry
Lunch: Quinoa salad with moringa and chickpeas
Dinner: Ragi dosa with spinach chutney, mung sprouts stir-fry
Day 2
Breakfast: Berry chia pudding with flax
Lunch: Jowar khichdi with curry leaves & mealmaker
Dinner: Kale soup with boiled sweet potato
Lunch: Jowar khichdi with curry leaves & mealmaker
Dinner: Kale soup with boiled sweet potato
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