Week 1 Challenge: Cook Smart

Whether or not you know how to cook, I trust you know how to eat. If you’re reading this
chances are you’ve had or will have something to eat in the course of this day.

Food is essential for daily living. NO ONE can function without food regardless of what
and how you eat.

As a human, you are going to eat for the rest of your life so if you already cook- congratulations!
if not – you can start here.

We know the COVID infection begins with flu-like symptoms then travels into the lungs.

We have curated simple inexpensive organic ingredients that help build your immunity and protect
against the virus.

You can easily prepare meals and drinks using these ingredients.

Some of the essentials needed to combat the COVID -19 virus

Vitamin C (antiviral) treats common colds and flu symptoms.
Ex… citrus fruits- oranges, lemon, lime, tangerine.

Vitamin D (helps reduce respiratory infection)

Zinc helps reduce and stop the replication of the virus.
Ex… beef, chicken breast, spinach, ginger, etc.

Root ginger/garlic boosts your immunity.

Anti Inflammatory food items. Ex… turmeric, curcumin,
garlic, fish oil, olive oil, and flaxseed oil.

You may already have most of these items in your pantry; put them to work for you.

Our week 1 challenge – Nourish your body with
something you prepared all by yourself 🙂

Don’t be scared you can do this.

The plate:
Your plate should be divided into 3 portions –
vegetables(½), proteins(¼), whole grains(¼)

Salad (½ of your plate): the beautiful thing about salad is
there are no rules. The trick to vegetables is starting with leafy greens.
Whatever leafy greens you like is good enough- lettuce, spinach, broccoli, etc
Then just add colours (as you please)
Red = tomatoes/radish/bell peppers
Black = olives/berries
Orange = carrots/bell peppers
Blue=berries
Yellow = bell peppers/ lemons
Purple = onions and eggplant

Proteins (¼ of your plate): whatever flesh you like – beef, chicken, pork, turkey, fish. Start seasoning
with good old fashion salt and pepper then work your way up depending
on your taste.

(See the above list of curated seasoning ingredients)

Whole grains (¼ of your plate): brown rice/whole wheat
pasta

The Drink

Warm water + fresh cut lemon (1 slice)

Tea = hot cup of water + root ginger (1tspoon-chopped) +
lemon juice (1tb spoon) + turmeric (½ teaspoon)

Tea = hot cup of water + root ginger (1 teaspoon-chopped) +
garlic (1 teaspoon-chopped)

Smoothies/Shakes = any fruits/vegs of your choice (blend) + (any option from above food ingredients).

Spinach+tumeric +ginger

Tomatoes+bell peppers

There you have it!

Go ahead and amaze yourself while cooking smart.

Be sure to stay connected with your comments and photos. We’d love to cheer your wins on each challenge.

Stay up to date with us