Author name: THE FOOD EATERS

Whole grains health advantages have received a lot of attention recently, and for good reason. As we learn more about the relationship between nutrition and health, integrating whole grains into our meals appears to be a simple yet effective step toward a better living. This blog will discuss what whole grain are, their nutritional advantages, their function in disease prevention, and how to include them into your diet.   What are Whole Grains? Whole grain are those that preserve all three kernel components: Brown rice Quinoa Oats Barley Whole wheat These whole grains not only provide a rich source of nutrients but also offer a unique array of flavors and textures that can enhance a variety of dishes.   Nutritional Benefits of Whole Grains One of the key reasons to incorporate whole grain food into your diet is their outstanding nutritional profile. Whole grain, in contrast to processed grains, are rich in vital nutrients such as: Dietary Fiber: This is essential for digestive health since it promotes regular bowel movenments and helps to prevent constipation. Fiber also increases sensations of fullness, which aids with weight management. Vitamins and Minerals: Whole grain are high in Vitamins B (such as thiamine, ribofalvin, niacin and folate), iron, magnesium and selenium. These nutrients have critical functions in energy metabolism, immunological function, and general health. Antioxidants: many whole grain contain antioxidants, which help combat oxidative stress and inflammation in the body. Including whole grain into your diet means you are providing your body with the nutrients it needs to function optimally.   Health Benefits of Including Whole Grains in Your Diet Heart Health: One of the most active advantages of eating whole grain is their beneficial effect on heart health. Whole grain have been demonstrated in studies to help cut cholesterol, lower blood pressure and enhance overall cardiovascular health. By integrating whole grain into your diet, you may greatly reduce your risk of  heart disease.   Weight management: Whole grain fiber content is important for weight control. Fiber- rich foods take longer to digest, keeping you full and content for longer. This can help lessen the probability of overeating and snacking between meals. Choosing whole grains over processed choices might help you lose or maintain weight.   Digestive Health: A diet high in whole grain benefits intestinal health. Whole grains provide dietary fiber, which aids in bowel movement regulation, gut microbiota health, and the prevention of digestive problems. Including a variety of healthy grains in your digestive system run smoothly.   Whole grains and Chronic Disease Prevention Whole grain are consistently associated with a lower risk of chronic illnesses, according to research. Regular intake of whole grains has been linked to: Lower Risk of Type 2 Diabetes: Whole grain assist to control blood sugar levels, lowering the chance of developing insulin resistance. Reduced Obesity Risk: Fiber in whole grains helps with weight control, minimizing the risk of obesity, which is a precursor to a variety of chronic illnesses. Lower Cancer Risk: According to several research, whole grain may lower the incidence of some malignancies, particularly colorectal cancer, due to their fiber content and the availability of protective phytochemicals.   Debunking Myths About Whole Grains Despite the various health advantages of whole grain food, several misconceptions about them linger. Let’s clear up some prevalent misconceptions: Myth – Whole grain are High in Calories: While Whole Grain food include calories, they are nutrient packed and can aid in satiety, making them useful for weight management. Myth – Whole grain are not suitable for everyone: Many individuals feel they cannot eat whole grains because they are gluten sensitive. Gluten – free whole grains, such as quinoa, brown rice an millet, contain critical nutrients and are ideal for people who are gluten intolerant. Conclusion Finally, eating whole grain food is a game changer for your general health and wellbeing. Whole grains are a great ally in maintaining a balanced diet due to their nutritional value, which includes fiber, vitamins and minerals. Incorporating whole grains into your diet not only improves digestive health, but also helps to promote heart health, manage weight efficiently, and lowers your risk of chronic illnesses. As you experiment with different whole grain alternatives, you will  discover a variety of tastes and textures that may enhance your cooking experience. There are several ways to incorporate whole grains  into your diet, from breakfast to dinner and beyond. Remember, the path to optimal health begins with simple, deliberate decisions. Know more about us and contact us for our services and more. Check out our another blogs: 1.AAHAR 2023: The Ultimate Destination for Food and Hospitality Professionals 2.7 Powerful Protein-Rich Foods for a Healthy Vegetarian Diet 3.7 Energizing and Delicious Healthy Snacks for Busy Professionals Image Credits: Adobe   0

Gut health has recently emerged as an important predictor of general well being. A healthy gut microbiota is important not just for immunological function, mental health and weight control. Consuming probiotic rich meals is one of the most effective strategies to promote overall gut wellness. This blog will look at the greatest probiotic rich foods, including traditional Indian probiotic alternatives to help improve your gut health and overall vitality. Understanding Gut Health Gut Health refers to the balance and proper functioning of the digestive tract, which contains billions of bacteria. These microbes help in nutrition absorption, waste removal and immune system function. Poor gut health can cause a variiety of problems, including bloating, digestive difficulties and even chronic illness. To support gut wellness, including probiotic rich foods in your diet. What are Probiotics? Probiotics are living bacteria that provide several health advantages, particularly for gut wellness. They aid in the restoration of the normal balance of the gut bacteria, which can be disturbed by antibiotics, a bad diet and stress. Different probiotic strains provide a variety of advantages, including better digestion and immune function. Consuming Probiotic-rich foods is a practical method to improve your gut health. The importance of Probiotic rich foods for Gut Health Maintaining gut wellness requires eating probiotic-rich foods. These meals promote helpful bacteria into the digestive tract, resulting in a more balanced microbiome. The advantages of ingesting probiotic rich foods for gut health are: Improved Digestion: Probiotics help relieve symptoms of digestive issues such as bloating, gas and constipation, leaving your stomach feeling healthier. Improved immune function: A healthy gut microbiota is necessary for a strong immune system, which lowers the risk of infections and diseases. Mental well being: Studies show a link between gut health and mental health, with probiotics potentially helping to lower anxiety and sadness. Top Probiotic Rich foods for Gut Health Yogurt  – Yogurt is one of the world’s most popular sources of probiotics. It contains living cultures that boost digestive health. To get the most out of your health, choose yogurts with live active cultures and few added sugars. Kefir – Kefir is a fermented milk drink that includes more probiotics than yogurt. It’s adaptable and may be eaten alone or mixed with smoothies, making it an excellent choice for gut health. Saurekraut –  This fermented cabbage meal contains not just probiotics but also fiber, which promotes intestinal health. To improve your gut microbiota add saurekraut to salads, sandwiches, or as a side dish. Kimchi- It is a classic Korean meal prepared with fermented vegetables, typically napa cabbage and radishes. It contains a lot of probiotics, which add taste to your meals while also improving intestinal health. Miso- it is a fermented soybean paste used in Japanese cuisine. It has a high concentration of probiotics and may be used in soups, marinades, or sauces to greatly improve gut health. Tempeh-Tempeh is a protein rich meat replacement made from fermented soybeans. It is high in probiotics and may be grilled, sauteed or mixed into salads to enhance intestinal health. Pickles- Pickles that are  naturally fermented without vinegar can contain probiotics. They are delightful and may enhance the flavor of dishes while also improving digestive health. Kombucha-it is a carbonated, fermented tea high in probiotics. This pleasant beverage may be consumed on its own or added with cocktails, making it a fun method to improve gut health. Natto-It is a traditional Japanese dish made from fermented soybeans that contains probiotics. It is frequently served with rice for breakfast, providing a distinct texture and flavor while also boosting digestive health.   Indian Probiotic foods In addition to the worldwide favourites described above, numerous traditional Indian meals are high in probiotics, which help to improve gut wellness. Dahi- it is a common food in Indian families and is high in probiotics. This yogurt-like meal assists digestion and promotes gut health. Dahi can be eaten straight, incorporated into dishes like Biryani, or used in beverages like lassi. Idli and Dosa – Idli and dosa are traditional South Indian meals prepared with fermented rice and lentil batter. The fermentation process increases their probiotic content, making them good options for gut health. They may be served with a variety of chutneys, which enhance both flavor and health benefits. Lassi- tasty yogurt-based drink that can be sweetened or salty. This probiotic rich beverage not only hydrates, but also supports gut health by assisting digestion and relaxing the stomach. Kanji-Traditional Indian fermented drink prepared from black carrots and spices. This probiotic rich beverage is both tasty and healthy for your stomach. It is very popular at festivals and may be used as a refreshing drink. Aachar-frequently manufactured using natural fermentation, making it a source of probiotics. The fermentation process improves the tastes of numerous vegetables and fruits, adding spice to your meals while promoting intestinal health.   How to incorporate Probiotic-rich foods into your diet Get the benefits of probiotic rich foods for your gut health, do follow these tips: Start with breakfast: Include dahi, yogurt or kefir in your morning routine. Experiment: Use fermented foods and foods like Idli dosa to get fermented foods in tasty foods. Stay hydrated: having good hydration gives a good base for digestion and great gut health. Conclusion Priortizing gut health is critical for your overall  well-beign, and include probiotic rich foods in your diet is one of most effective ways to do so. Understanding the value of probiotics and ingesting them on a daily basis-particularly traditional Indian options can dramatically improve your gut health and quality of life. Explore the many probiotic rich foods available and start improving your gut health now. Know more about us and contact us for our services and more. Check out our another blogs and posts: 1.Aatithyam’s Irresistible Unlimited Breakfast Buffet: A South Indian Culinary Adventure in Noida Sector 104 2.AAHAR 2023: The Ultimate Destination for Food and Hospitality Professionals 3.The fascinating history behind your favourite foods Image Credits: Freepik   0

Staying hydrated is vital for overall health and well-being and hydrating drinks are best option for it. The human body is made up of around 60% water, and optimal hydration supports a variety of biological activities such as temperature control, joint lubrication, and nutrition transfer. Drinking hydrated drinks helps replace lost fluids and improves general health. In this article, we’ll look at the top five hydrating drinks that may help you feel refreshed and healthy. Coconut Water Description: Coconut water is a natural beverage made from young, green coconuts. It’s noted for its light, refreshing flavor and is frequently marketed as a better hydrating drink. Nutritional Benefits: Electrolytes: Coconut water contains important electrolytes including potassium, sodium, and magnesium. These electrolytes are essential for keeping fluid balance, supporting muscular function, and avoiding cramping. For example, a cup of coconut water has around 600 milligrams of potassium, which is more than a banana. Low in Calories: Coconut water has only 45 calories per cup, making it a low-calorie alternative to sugary beverages and sports drinks. Hydration: Coconut water’s electrolyte content makes it a good choice for rehydrating the body after exercise or in hot conditions. This hydrating drink has really great benefits. Best For: Coconut water is good for hydration after a workout and throughout the day. Its high electrolyte content makes it an excellent choice for restoring lost fluids and maintaining balance. Herbal Teas Description: Herbal teas are infusions of diverse herbs, flowers, and fruits. They are normally caffeine-free and come in a variety of tastes, making them an adaptable hydrating drink. Nutritional Benefits: Antioxidants: Herbal teas, like chamomile and peppermint, are high in antioxidants. Chamomile tea is recognized for its relaxing properties, but peppermint tea promotes digestion. Antioxidants reduce oxidative stress and inflammation, which improves general health. This hydrating drink is really great for inflammation. Hydration: Herbal teas promote hydration while also delivering health advantages. They are a calming alternative to ordinary water that may be served hot or cold. Varied Benefits: Each herbal tea has various health advantages. For example, ginger tea helps boost immunological function, but rooibos tea is abundant in minerals like calcium and magnesium. Best For: Herbal teas are ideal for promoting relaxation, lowering tension, and improving digestion. They are an excellent strategy to enhance fluid consumption while receiving several health advantages. Infused Water Description: Infused water is just water that has been flavored with fresh fruits, vegetables, or herbs. It’s an excellent method to improve the flavor of water without adding sugar or calories. Nutritional Benefits: Hydration: Infused water retains all of the advantages of plain water while adding natural tastes. Infusing water with cucumber, lemon, or mint might improve its attractiveness and encourage you to drink more. Vitamins and Minerals: Depending on the infusion materials, the water might contain vitamins and antioxidants. For example, lemon-infused water has vitamin C, but cucumber-infused water has hydrating benefits and a moderate flavor. Low Calorie: Infused water is a calorie-free beverage that is ideal for people who want to maintain or reduce weight. Best For: Infused water is good for flavoring ordinary water and encouraging regular hydration. It’s a pleasant and nutritious alternative to sugary and hydrating drink. Aloe Vera Juice Description: Aloe vera juice is obtained from the inner leaf of the aloe vera plant. It is known for its calming and therapeutic effects, as well as being a hydrating drink with a variety of health advantages. Nutritional Benefits: Hydration: Aloe vera juice helps to replace fluids and maintain hydrated. Its high water content makes it a great drink for staying hydrated. Vitamins and Minerals: Aloe vera juice includes the vitamins A, C, E, and B12, as well as folic acid. These nutrients promote immunological function, skin health, and general well-being. Digestive Health: Aloe vera juice may benefit digestive health by easing symptoms and fostering a healthy gut. Best For: Aloe vera juice aids digestion and keeps the body hydrated. It can be an excellent supplement to your everyday hydration regimen. Watermelon Juice Description: Watermelon juice is prepared from fresh watermelon, which is noted for its high water content and pleasant taste. It is a popular option for staying hydrated, especially in hot weather. Nutritional Benefits: Hydration: Watermelon juice is a great way to stay hydrated because it contains over 90% water. It effectively replaces fluids and has a pleasant flavor. Vitamins: Watermelon juice is high in vitamins A and C. Vitamin A improves eye health, but vitamin C strengthens the immune system and promotes healthy skin. Antioxidants: Watermelon includes lycopene, a strong antioxidant with possible health advantages, including a lower risk of some cancers and heart disease. Best For: Watermelon juice is ideal for staying hydrated in hot conditions. Its pleasant taste and high water content make it an enjoyable way to remain hydrated. Conclusion Including hydrating drinks in your daily routine will help you stay refreshed and in good health. Whether you like the natural electrolytes of coconut water, the relaxing characteristics of herbal teas, or the refreshing flavor of infused water and watermelon juice, these hydrating drinks provide a variety of advantages. Try introducing these alternatives into your diet and see how they improve your hydration and general well-being. Know more about us and contact us for our services and more. Check out our another blogs and posts: 1.Fiber: 10 Powerful Tips to Boost Your Health with More Fiber in Your Diet 2.Top 10 Indian Whiskeys 3.5 Incredible Vegan Comfort Foods That Will Warm Your Soul Image Credits: Freepik 1

Fiber is a critical component of a healthy diet that is sometimes disregarded. It helps to maintain digestive health, regulate blood sugar levels, and promote heart health. Despite its significance, many individuals do not get enough roughage in their regular diets. This site seeks to give useful information and delicious recipes to help you boost your fiber consumption and get the many advantages it provides. Understanding Fiber Types of Fiber: Soluble vs. Insoluble Fiber Fibers is divided into two types: soluble and insoluble. Soluble roughage dissolves in water to produce a gel-like material that can help decrease cholesterol and regulate blood sugar. Oatmeal, beans, apples, and carrots are all good sources. Insoluble roughage, on the other hand, bulks up the stool and helps avoid constipation. It may be found in whole grains, nuts, and vegetables like as broccoli and cauliflower. Both kinds are needed for good intestinal health. Daily Fiber Recommendations The recommended daily roughage intake varies with age and gender. For adults, the recommended amount is 25 grams per day for women and 38 grams per day for males. Children and elderly individuals have various needs. Incorporating roughage-rich foods into your diet will help you fulfill these guidelines while also promoting good health. Easy Ways to Add More Fiber to Your Diet Choose Whole Grains: Whole grains are an excellent strategy to increase roughage consumption. Whole grains, unlike processed grains, preserve all of the grain’s nutrients and roughage. Begin by switching white bread for whole grain bread, white rice for brown rice, and refined pasta for whole wheat pasta. Quinoa, barley, and farro are all great whole grain alternatives to incorporate into your meals. Incorporate Legumes: roughage-rich legumes include beans, lentils, and chickpeas. They are adaptable and may be included into a number of meals. Toss beans into salads, add them to soups, or use them as the foundation for robust stews. Lentils are especially simple to prepare and may be used in soups, curries, and even as a meat alternative in dishes. Eat More Fruits and Vegetables: Fruits and vegetables are naturally abundant in roughage. Aim to fill half of your plate with these bright and healthful meals. Apples, pears, berries, carrots, and broccoli are all great options. Fruits can be eaten fresh, as smoothies, or as a topping for yogurt and porridge. Vegetables can be grilled, cooked, or added to soups and salads to increase fiber intake. Add Nuts and Seeds: Nuts and seeds include both healthful fats and roughage. Chia seeds, flaxseeds, and almonds are excellent choices. Add chia seeds or flaxseed to your smoothies, yogurt, or porridge. Almonds may be eaten as a crunchy snack or mixed into salads for additional texture. Snack on Popcorn: Popcorn, when made without too much butter or salt, is a whole grain snack that is high in roughage yet low in calories. Choose air-popped popcorn and season with your favorite herbs or a small sprinkling of nutritional yeast for a pleasant, fiber-rich snack. Fiber-Rich Recipes to Try Breakfast: Overnight Oats with Chia Seeds and Berries: In a container, combine the rolled oats, chia seeds, almond milk, and berry mixture. Refrigerate overnight and enjoy a quick, fiber-rich breakfast. Whole Grain Avocado Toast: For a filling breakfast, spread mashed avocado on a slice of whole grain bread, then top with cherry tomatoes, flaxseeds, salt, and pepper. Lunch: Lentil Soup with Vegetables: Cook lentils with chopped tomatoes, carrots, celery, and spinach in vegetable stock to make a hearty, fibers-rich soup. Quinoa Salad with Black Beans and Corn: Combine cooked quinoa with black beans, corn, cherry tomatoes, and a light lime vinaigrette to make a refreshing and fiber-rich salad. Dinner: Stuffed Bell Peppers with Brown Rice and Beans: Stuff bell peppers with a combination of cooked brown rice, black beans, corn, and seasonings. Bake the peppers until they’re soft. Roasted Vegetable and Chickpea Bowl: Roast various veggies with chickpeas and spices. Serve on a bed of greens with tahini dressing. Snacks: Chia Seed Pudding: Combine chia seeds, almond milk, and a small amount of honey. Allow it to remain in the refrigerator until thickened. Garnish with fresh fruit and nuts. Apple Slices with Almond Butter: Spread almond butter on each apple slice for a crispy, roughage-rich snack. Tips for Increasing Fiber Intake Gradually Avoiding Digestive Discomfort: Increase roughage intake gradually to allow your digestive system to adjust. Sudden fiber consumption changes might cause bloating and gas. Begin by introducing tiny quantities of fiber-rich meals and gradually increase. Staying Hydrated: roughage works best when combined with appropriate water. Drinking enough of water allows fiber to pass through the digestive tract and avoids constipation. Aim for at least 8 glasses of water each day, or more if you consume a lot of roughage. Conclusion Consuming extra roughage can dramatically enhance your digestive health and general well-being. You may easily satisfy your daily fiber requirements by eating whole grains, legumes, fruits, vegetables, nuts, and seeds, as well as experimenting with the roughage-rich recipes presented. Start with minor modifications and gradually increase your roughage consumption to get a healthier, more balanced diet. Know more about us and contact us for our services and more. Check out our another blogs and posts: 1.10 Irresistible Vietnamese Foods You Must Try: A Flavorful Culinary Journey 2.Baking Bliss: 10 Joyful Secrets to Perfecting Your Baking Skills 3.10 Essential Chinese Foods You Must Try: A Delicious Flavorful Journey Image Credits: Freepik     0

It might be difficult to find time to make nutritious meals and healthy lunch in the midst of daily living. However, having a healthy dinner does not have to be time-consuming. Whether you’re juggling work, errands, or other responsibilities, having quick and healthful lunch alternatives may be really beneficial. In this article, we’ll look at 10 nutritious meals you can make in 30 minutes or less. These dishes can keep you pleased and energized while working around your hectic schedule. Greek Yogurt Chicken Salad Ingredients: 1 cup cooked chicken breast, shredded 1/2 cup Greek yogurt 1 tablespoon Dijon mustard 1 celery stalk, chopped 1/4 cup red grapes, halved Salt and pepper to taste Preparation: In a bowl, combine the Greek yogurt and Dijon mustard. Combine the shredded chicken, celery, and grapes. Season with salt and pepper, and stir thoroughly. Serve immediately or refrigerate till later. Health Benefits: Greek yogurt is high in protein and low in fat, so this chicken salad is a good dose of lean protein and calcium. It’s a quick and healthy lunch choice that’s both tasty and healthful. Quinoa and Black Bean Stuffed Peppers Ingredients: 4 bell peppers, tops cut off and seeds removed 1 cup cooked quinoa 1 cup black beans, rinsed and drained 1/2 cup corn kernels 1/2 cup shredded cheese (optional) 1 teaspoon cumin Salt and pepper to taste Preparation: Preheat the oven to 375° Fahrenheit (190° Celsius). In a bowl, combine the quinoa, black beans, corn, cumin, salt, and pepper. Stuff the peppers with the quinoa mixture. If using, add cheese on top. Place the peppers in a baking dish and cook for 25-30 minutes. Health Benefits: This dish is high in protein and fiber from quinoa and black beans, making it a full and healthy lunch option. The bright bell peppers also give a vitamin boost. Avocado and Turkey Wraps Ingredients: 1 large tortilla or wrap 2-3 slices of turkey breast 1/2 avocado, sliced 1 cup baby spinach 1 tablespoon hummus Preparation: Spread hummus on the tortilla. Layer on turkey slices, avocado, and spinach. Roll the tortilla tightly and cut in half. Health benefits: The turkey, avocado, and spinach in this wrap provide an excellent blend of protein, healthy fats, and fiber. It’s a quick and healthy lunch that is also good for your heart. Veggie-Packed Hummus Sandwich Ingredients: 2 slices whole-grain bread 1/4 cup hummus 1/4 cup shredded carrots 1/4 cup cucumber slices 1/4 cup sliced bell peppers A handful of mixed greens Preparation: Spread hummus on both slices of bread. Layer in carrots, cucumbers, bell peppers, and greens. Close the sandwich and cut in half. Health Benefits: This sandwich, loaded with veggies and hummus, is high in fiber and healthy fats. It’s an excellent choice for a light yet nutritious healthy lunch. Spicy Tuna and Chickpea Salad Ingredients: 1 can tuna, drained 1/2 cup chickpeas, rinsed and drained 1/4 cup red onion, chopped 1 tablespoon olive oil 1 tablespoon lemon juice 1/2 teaspoon chili flakes Salt and pepper to taste Preparation: In a mixing bowl, add tuna, chickpeas, red onion, olive oil, lemon juice, and chili flakes. Season with salt and pepper, and stir thoroughly. Health Benefits: This salad contains a wonderful balance of protein from tuna and fiber from chickpea. The olive oil and lemon juice provide healthy fats and a taste boost, making it an excellent choice for a healthy meal. Lentil Soup with Spinach Ingredients: 1 cup lentils, rinsed 4 cups vegetable broth 1 cup fresh spinach 1 carrot, diced 1 celery stalk, diced 1 teaspoon cumin Salt and pepper to taste Preparation: In a saucepan, bring vegetable broth to a boil. Combine lentils, carrots, and celery. Simmer for twenty minutes. Cook for a further 5 minutes, stirring in the spinach and cumin. Season with salt and pepper. Health Benefits: Lentils are high in protein and fiber, while spinach provides vitamins and minerals. This soup is a filling and healthy lunch alternative. Sweet Potato and Black Bean Bowl Ingredients: 1 large sweet potato, peeled and diced 1 cup black beans, rinsed and drained 1/2 cup corn kernels 1 avocado, diced 1 tablespoon olive oil 1 teaspoon paprika Salt and pepper to taste Preparation: Preheat the oven to 400 °F (200 °C). Toss the sweet potatoes with olive oil, paprika, salt, and pepper. Roast in the oven for 20 to 25 minutes. In a mixing dish, add roasted sweet potatoes, black beans, corn, and avocado. Health Benefits: This bowl has antioxidants from sweet potatoes and fiber from black beans. It’s a balanced and colorful healthy lunch choice. Egg Muffins with Veggies Ingredients: 6 large eggs 1/2 cup chopped bell peppers 1/2 cup spinach, chopped 1/4 cup shredded cheese (optional) Salt and pepper to taste Preparation: Preheat the oven to 375°F (190°C). Grease a muffin tray. In a bowl, combine the eggs, salt, and pepper. Add bell peppers, spinach, and cheese, if desired. Pour the mixture into muffin tins and bake for 15-20 minutes. Health Benefits: Egg muffins are strong in protein and may be made with your favorite vegetables. They’re ideal for a fast, portable healthy lunch. Chicken and Veggie Stir-Fry Ingredients: 1 cup cooked chicken breast, sliced 1 cup mixed vegetables (e.g., broccoli, bell peppers, carrots) 2 tablespoons soy sauce 1 tablespoon olive oil 1 clove garlic, minced Preparation: In a medium-sized pan, heat the olive oil. Cook for 1 minute with the garlic. Stir-fry the chicken and veggies for around 5-7 minutes. Stir in the soy sauce and simmer for an additional two minutes. Health Benefits: This stir-fry is high in lean protein and contains critical elements from veggies. It’s a quick and delicious healthy lunch alternative. Mediterranean Couscous Salad Ingredients: 1 cup couscous 1/2 cup cherry tomatoes, halved 1/4 cup Kalamata olives, sliced 1/4 cup feta cheese, crumbled 2 tablespoons olive oil 1 tablespoon lemon juice Salt and pepper to taste Preparation: Cook the couscous according to the package directions and let it cool. In a bowl, mix the couscous, cherry tomatoes, olives,