YOU WON ’ T EVEN MISS THE MEAT !
Really Good
VEGETARIAN MEATLOAF
Servings : 4-6 “ High in fiber and protein , low in fat , easy and very tasty ! Try this no-meat version ! This is basically an excellent meatloaf recipe but with cooked mashed lentils instead of ground meat . The result is an awesome vegetarian dinner !”
YOU WON ’ T EVEN MISS THE MEAT !
INGREDIENTS Prep Time : 10 mins Total Time : 1 1 / 2 hrs 2 cups water 1 teaspoon salt 1 cup lentils 1 small onions , diced 1 cup quick-cooking oats 3 / 4 cup grated cheese 1 eggs , beaten 4 1 / 2 ounces spaghetti sauce ( or 4 . 5 ounces tomato sauce ) 1 teaspoon garlic powder 1 teaspoon dried basil 1 tablespoon dried parsley 1 / 2 teaspoon seasoning salt 1 / 4 teaspoon black pepper
DIRECTIONS A dd salt to water and boil in a saucepan . A dd lentils and simmer covered 25 -30 minutes , until lentils are soft and most of water is evaporated . �emove from fire . D rain and partially mash lentils . Scrape into mixing bowl and allow to cool slightly . Stir in onion , oats and cheese until mixed . A dd egg , tomato sauce , garlic , basil , parsley , seasoning salt and pepper . Mix well .
BOOST HEALTH & VITALITY WITH THESE THREE PLANTBASED SUPERFOODS !
BY : ELIZABETH K . AGUILERA
HEMP SEEDS
D id you know j ust 3 tablespoons of hemp seeds contain 10g of complete protein ! Not only are these seeds protein packed , they are also a great source for your healthy fats , omega 3 , 6 & 9 . R esearch has shown that by increasing healthy omega 3 and omega 6 , these fats also help to reduce
• A D H D
• D iabetes
� �besity
• Skin A llergies ,
• H igh B lood P ressure
• P MS � Inflammation In addition the essential fatty amino acids in hemp seeds , GLA specifically , has been proven to naturally balance hormones . Win win� H emp seeds are also a rich source of phytonutrients including : Minerals
• C alcium ( 14 5 mg per 100 grams )
• Iron ( 14 mg per 100 grams )
• Magnesium ( 4 8 3mg per 100 grams )
• Manganese ( 7mg per 100 grams )
• P hosphorus ( 1160mg per 100 grams )
• P otassium ( 8 5 9 mg per 100 grams )
• Z inc ( 7mg per 100 grams ) V itamins
• V itamin A ( 38 00 IU mg per 100 grams )
• V itamin B 1 ( 0.4 mg per 100 grams )
• V itamin B 2 ( 0.11 mg per 100 grams )
• V itamin B 3 ( 2.8 mg per 100 grams )
• V itamin B 6 ( 0.12 mg per 100 grams )
• V itamin D ( 22.77.5 IU mg per 100 grams )
• V itamin E ( 9 0 mg IU mg per 100 grams ) A dd 2-3 tablespoons to your diet each day to help improve digestion , balance hormones , increase your protein intake and improve metabolic health .
CHIA SEEDS
This tiny seed contains 15 x more magnesium than broccoli , 6x more calcium than milk , 3x more iron than spinach and 2x more potassium than bananas� Chia acts as a broom in the colon due to its high fiber content , working to regulate proper digestion and minimize bloating . C hia seeds have the ability to absorb 10x their weight in water , helping to regulate the body ' s hydration while increasing endurance and energy . With the ability to hold an abundance of water , these nutrition packed seeds also aid in transporting nutrients throughout the body , reduce inflammation and even regulate heart beat . Chia seeds help to create a feeling of satiety and may aid in weight loss .
SPIRULINA
Spirulina is a blue green algae used as far back as the 9 th century for it�s amazing health benefits . As a detoxifier , spirulina is effective at binding to heavy metals and radioactive isotopes , helping to remove them safely and efficiently out of the body . This super food has the power to purify the blood , alkalize the body & reduce inflammation , increase oxygen levels due to it�s high abundance of chlorophyll . The algea also contains all nine amino acids & contains 26x more calcium than a glass of milk ! Studies show , spirulina is roughly 65 -71% protein while beef contains only 22 %, while containing no cholesterol . www . NaturalMuscle . net 4 3