Here we will tell you about 9 different lemonade, with different herbs, spices, additives, and even vegetables added to increase their medicinal power and improve your nutrition.

Lemons are citrus that is so nutritious they have medicinal properties. Just some of their nutrients are:

• Citric acid
• Minerals (calcium, magnesium)
• Vitamin C
• Bioflavonoids
• Pectin
• Limonene

Homemade lemonade is a great way to take advantage of all their nutritious properties, as well as prevent all kinds of diseases.

Below we will offer a variety of homemade lemonade and tell you how to make them even tastier, give them a special touch and combine their healing effects.

1. Mint

This is a medicinal plant that can aid digestion while refreshing and invigorating your body.

• Lemonade with fresh mint will help you during hot summer days, which tend to drain all your energy.
• It’s also a great choice to eat with hard-to-digest food or dessert.
• If you don’t have fresh mint on hand, you can make mint tea with dried leaves and add lemon juice after the tea cools.

2. Basil

This lemonade is perfect for making you feel better when you’re sad or depressed.

• It will also help prevent the weakening of your immune system that usually accompanies these types of negative emotional states.
• Basil is great because it helps you relax while stimulating you, depending on what your body needs.

3. Fennel

Lemonade made with fennel is the best choice for people who often experience bloating or gas, as it naturally aids your digestion.

• It also helps fight fluid retention.
• This lemonade should be enjoyed without other foods or before eating to take advantage of its special properties.

4. Cinnamon and ginger

Lemonade with cinnamon and ginger is pure energy. And if you drink it hot, it’s a great way to warm up on cold days or when you’re just plain sad.

With this lemonade you can:

• Strengthen your immune system
• Improve metabolism
• Regulate blood sugar
• Increase your libido
• Remove accumulated fluids from your body

5. Turmeric

This lemonade is so anti-inflammatory, cancer-preventing, and full of antioxidants that it deserves a permanent place in your diet.

Both turmeric and lemon perfectly improve liver function. This will improve your body’s ability to cleanse your blood and get rid of toxins.

6. Beetroot

Yes, you read that right. Beetroot lemonade is, unsurprisingly, a great combination to help you fight nausea and iron deficiency anemia thanks to its vitamin C, iron, and folic acid content.

Just add a piece of beetroot to your lemonade until you have a beautiful, delicious, purple drink.

7. Green tea

Lemonade made with green tea is great for the cardiovascular system. It is packed with antioxidants and even helps fight cancer.

Rich in minerals, this lemonade will help you burn calories and lose weight more easily, making it an ideal part of any weight-loss diet.

8. Isotonic

You can make lemonade into an isotonic drink to drink throughout the day, replenishing your body’s minerals and keeping you hydrated.

Add the following ingredients to a liter of lemonade:

• 1 pinch of baking soda
• 1/2 teaspoon of sea salt (3.5 g)
• brown sugar or honey (to taste)

How to make:

1. Add the baking soda and sea salt to the natural lemonade and mix well.
2. If desired, sweeten with a little honey or brown sugar.
3. The result will be a fresh, slightly salty chocolate drink.

9. Stevia and propolis

This lemonade, cold or hot, is a remedy to improve the immune system and prevent and treat colds, flu, coughs, sore throats, etc.

How to make:

1. Add stevia to taste and 25 drops of propolis per liter of lemonade and drink throughout the day.
2. However, stevia must be in the form of a pure extract. You will see the difference because the extract should be dark in color; it contains medicinal properties in addition to sweetness.

Picture Credit: VistaCreate

Even though this milk is quite high in calories compared to other vegetable drinks, it is high in fiber, amino acids, and useful fats.

Also, almond milk does not contain gluten and lactose, and it is characterized by low cholesterol. Note that almond milk contains calcium, which is essential for maintaining bone strength.

How does almond milk promote weight loss?

When it comes to the nutritional value of this drink, it should be noted that almond milk is high in Omega-3 fatty acids – useful fats that have a beneficial effect on the heart. These substances reduce the concentration of cholesterol in the arteries, as well as improve metabolic functions.

This vegetable milk contains complex carbohydrates, ie macronutrients that ensure the maintenance of proper energy levels in the body. This drink is quite slow to digest, which ensures proper metabolism and prevents fluctuations in blood sugar levels.

Almond milk should be consumed regularly because it contains calcium and magnesium – minerals that strengthen bones. Even though almond milk does not contain all the nutrients that are part of cow’s milk, this drink may well meet the body’s needs for minerals and vitamins.

Another reason to regularly consume natural almond milk for weight loss is the high content of amino acids in it.

How to make healthy almond milk

Ingredients:

• 1 cup (150 g) of natural almonds (no need to fry)
• 6 glasses of water (1.5 liters)

Method of cooking:

• To begin, fill the almonds with two glasses of water (500 ml).
• Leave the almonds to soak for 8 hours (preferably overnight).
• Add the remaining water and beat the almonds in the bowl of a stationary blender for a few minutes.
• When the mixture becomes white and frothy, strain it.
• To obtain homogeneous vegetable milk, it is better to use a thin gauze for straining. Squeeze the whipped almonds well through it and pour the prepared milk into a glass jar with a lid.

Please note: if desired, you can add to the drink a little ground cinnamon or natural honey.

How to drink?

• Drink a glass of almond milk in the morning for breakfast or during the day as a snack.
• If desired, you can also use this vegetable milk as a basis for the preparation of fruit or vegetable strips.
• You should not abuse this drink, because vegetable milk is quite high in calories.

How to use the almonds that are left over after making milk?

After straining the almond milk, you will have real flour that can be used to prepare other dishes. What’s more, almond flour-based dishes are a great addition to a balanced diet.

However, to get the most out of this product, you need to store it properly.

Method of preparation and application:

• First, preheat the oven to 180°C.
• Pour the chopped almonds evenly on a baking sheet.
• Place the pan with the almonds in the oven and bake for 15 minutes to get rid of moisture and dry the nuts.
• You can use almond flour instead of refined for cookies or other delicious desserts.

Contraindication

Although the benefits of almond milk are difficult to overestimate, it is also worth mentioning the serious contraindications to its use. If you suffer from indigestion or other serious illnesses, or if you are pregnant, be sure to consult your doctor before using it.

• Abuse of almond milk can impair the proper absorption of iodine from food.
• This drink contains substances that irritate the thyroid gland and can provoke the development of inflammation.
• Almond milk is not recommended for children.
• If you drink it regularly, you can provoke migraines, because almond milk contains tyrosine.

As you can see, almond-based vegetable milk is indispensable for weight loss. However, you should not abuse this drink, because it can also have negative side effects.

Picture Credit: VistaCreate

Depression is an emotional disorder that can affect not only mental health but also physical health. Depression is usually characterized by deep sadness and despair, during which a person loses interest in those things and activities that previously brought him joy and pleasure, fortunately, are natural remedies for depression.

However, there are cases when depression is provoked not by emotional but by physiological problems, including:

• hormonal imbalances
• nutrient deficiencies in the body

Effective remedies against depression

1. Brewer’s yeast

Despite its very specific taste, brewer’s yeast is incredibly useful for the body. They include vitamin B, magnesium, and essential amino acids that can regulate the nervous system.

These nutrients stimulate the production of hormones that have a positive effect on human well-being, including serotonin and endorphins.

Moreover, it is these beneficial compounds that effectively fight the sadness and suffering that often afflicts a person in a state of depression.

2. Remedy based on strawberry, orange, and chamomile leaves

Medicinal plants that are part of this natural remedy contain important vitamins and minerals. These nutrients can eliminate the unpleasant signs of exhaustion that so often bother people in a state of depression.

Ingredients:

• 3 glasses of water (750 ml)
• 1 tbsp of fresh strawberry leaves (15 g)
• 1 tbsp of rosemary (5 g)
• 1 tbsp of chamomile (5 g)
• 1 tsp of orange (5 g)

Method of cooking:

1. Pour water into a small saucepan and bring to a boil. As soon as the water starts to boil, add all the plants.
2. Cover the pan with a lid, turn off the heat and leave the mixture to infuse for 15 minutes.
3. Be sure to strain the remedy before use.

3. Remedy based on lemon and chia seeds

This effective drink is characterized by a high content of vitamin B and fatty acids, so it has a positive effect on the central nervous system, as well as relieves unpleasant symptoms of depression.

Ingredients:

• 1 glass of water (200 ml)
• 1 tbsp of chia seeds (15 g)
• lemon juice

Method of cooking:

1. First of all, dilute lemon juice in a glass of water.
2. Add chia seeds and leave the mixture to infuse for 10 minutes.
3. Drink twice a day for three weeks.

4. Remedy based on basil, chamomile, and lemon balm

The composition of this effective infusion includes useful herbs with powerful sedative properties. Due to its beneficial properties, this natural remedy can relieve stress and irritation, which often accompany people in a state of depression.

Ingredients:

• 2 glasses of water (500 ml)
• 1 tbsp of basil (15 g)
• 1 tbsp of lemon balm (15 g)
• 1 tbsp of chamomile (15 g)

Method of cooking:

1. Boil water and add all the plants.
2. Turn off the heat, cover the pan and allow the mixture to infuse for 10 minutes.
3. Drink twice a day – one cup in the morning and the other at bedtime.
4. It is necessary to use a natural remedy based on medicinal herbs until the complete elimination of symptoms.

5. Remedy based on parsley and valerian

The natural remedy with parsley and valerian can calm the nervous system, as well as eliminate feelings of sadness, despair, and weakness that often occur in depressed people.

Undoubtedly, the remedy based on valerian and parsley improves emotional and physical health, because it eliminates the harmful effects of oxidative stress.

Ingredients:

• 1 tbsp of parsley (15 g)
• 1 tbsp of valerian (15 g)
• 1 glass of water (250 ml)

Method of cooking:

1. Boil water and add the parsley and valerian.
2. Turn off the heat and cover the pan.
3. Wait 10 minutes, then strain the drink.

Please note that it is necessary to take the remedy before bedtime, as it can cause dizziness and disorders of the musculoskeletal system.
Parsley and valerian-based remedies should be taken for 2 consecutive weeks until the symptoms of depression disappear completely.

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To live a long and healthy life, it is important not only to eat healthy foods but to combine them correctly. And the best type of food in this regard is the Mediterranean diet.

Mediterranean type of nutrition

Long-life has been a dream of people since time immemorial, but also important to live not just for a long time, but also in good physical and mental condition. Doctors are increasingly focusing not only on healthy food but also on the correct combination of it: the Mediterranean type of nutrition is recognized as the best in this regard. The results of a study by Italian scientists are published in the journal Nutrients.

Why Mediterranean diet so beneficial?

Doctors note that the Mediterranean diet is not a diet, but a model of a balanced, healthy diet. Nutritional research in recent decades has focused on food combination patterns rather than individual foods.

Various dietary patterns are associated with health benefits, but most of the evidence in the medical literature relates to traditional dietary habits and lifestyles in the Mediterranean region.

Scientists again analyzed the nutrition of residents (moreover, different groups of the population) of seven countries that adhere to the Mediterranean diet. And they noted that this type of nutrition is most useful in terms of prevention and treatment of age-related non-communicable diseases. Namely, diseases of the heart and blood vessels, metabolic disorders, that is, disorders in metabolic processes, age-related changes in the brain, depression, cancer, colds, and even fractures.

In addition, the Mediterranean diet is environmentally friendly: doctors call this type of nutrition an intangible world heritage of healthy living with respect for the environment.

What foods are included in the Mediterranean diet?

Most of the diet in such a diet is fruits, vegetables, vegetable fats, and proteins, and sweets and fatty meats are avoided.

Losing weight

With the Mediterranean diet, you can also lose weight, but slowly and without harm to health. The process of losing weight is slow, but without the feeling of hunger and stress: in addition, with this type of diet, it is also recommended to engage in feasible sports.

Menu of the inhabitants of the Mediterranean:

• seafood and non-fatty fish;
• chicken, turkey, lean beef, rabbit;
• dairy foods but only without additives (that is, unsweetened) and with a low percentage of fat;
• fast carbohydrates, that is, sugar, sweets, are replaced by slow ones: whole grain pasta, wholemeal bread;
• alcohol is also limited, except dry wine no more than a glass a day.

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Cooking frappe, be sure to make espresso for it, you can take the usual instant coffee, for bumblebee coffee you need orange juice, preferably fresh, and for the glaze, you will need ice cream and a little chocolate. Cold coffee with orange juice or ice cream can cheer up no worse than the classic.

Frappe

Ingredients:

• coffee (ground or instant) – 2-3 tsp;
• sugar – 2-3 tsp;
• ice – to taste;
• milk or cream of any fat content – 150 ml.

Method of cooking:

1. Prepare a standard portion of espresso, cool.
2. Pour coffee into a container, add 2-3 tsp of sugar, if you drink with sugar, mix thoroughly until foamy.
3. Put a few ice cubes in a glass, pour coffee into it.
4. Add cream to taste.

Bumblebee coffee

Ingredients:

• ice – 5 cubes;
• caramel syrup – 10 ml;
• orange juice – 100 ml;
• espresso – 30-35 ml.

Method of cooking:

1. Boil espresso, cool.
2. Mix the remaining ingredients in a blender and pour them into a glass.
3. Pour cold coffee on top.

Glace coffee

Ingredients:

• vanilla ice cream – 400 g;
• coffee without sugar – 400 ml;
• whipped cream, dark chocolate – to taste.

Method of cooking:

1. Spread in two tall glasses of 200 g of ice cream and pour cold coffee.
2. Gradually the ice cream is mixed with the coffee.
3. Decorate with glaze with whipped cream.
4. Grate a little dark chocolate on top or decorate with cocoa.

Picture Credit: Pexels

It is almost impossible to imagine everyday life without coffee today. It is the beginning of the morning of millions of people around the world. In addition to a pleasant taste and aroma, this drink is invigorating. ⁣⁣

But for coffee to be useful, you need to choose and prepare it correctly.

Buy coffee beans

Ground coffee loses some of its aromas over time, so the most delicious drink will come from freshly ground beans.

Do not drink instant coffee

It does not recommend drinking instant coffee, which is obtained as a result of complex industrial processes. For its production can be used ⁣⁣low-quality grains.

Coffee in sticks should also be avoided. It contains a lot of sugar, harmful fats, and emulsifiers. Amplifiers of taste and smell, which are added to this drink, can adversely affect the liver.

Natural coffee for the liver is not only not harmful, but also useful if consumed in moderation. ⁣⁣This benefit is determined by the presence of antioxidants in beans.

Prefer black coffee

It should be remembered that milk and cream added to coffee reduce the activity of coffee antioxidants, and complicate their assimilation.

Do not drink coffee with grounds float

Avoid the popular type of preparation – pouring boiling water, i.e. coffee with grounds float. This coffee has a lot of diterpenes. These chemicals can increase the level of bad cholesterol in the blood and adversely affect the liver. ⁣⁣

Paper filters help to protect yourself most effectively. ⁣⁣At the same time, valuable polyphenols – antioxidants contained in coffee beans – pass through the filter into the drink without hindrance.

Do not boil coffee

So the drink loses not only taste but also benefit. It releases more harmful substances, especially from finely ground coffee, destroys essential oils with beneficial antioxidants.

Glass and high-quality stainless steel are the safest, non-toxic materials. Use them during brewing.⁣⁣ ⠀⁣⁣

Do not drink coffee on an empty stomach

The drink irritates the gastric mucosa.

Coffee should not be consumed when eating meat and other foods that contain iron. It can interfere with the assimilation of this element.⁣⁣

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When we think about losing weight, we usually focus only on what we can eat. However, it is important to consider foods that should be avoided in the diet to lose weight. This will make it easier to choose when planning your weekly menu or when choosing a dish at a restaurant.

1. Potato chips

This is one of the foods that should be avoided during the diet to lose weight because they are also very harmful. But in reality, potatoes should not be left out of your menu. Boiled, steamed or baked potatoes will provide you with energy and fiber.

However, you should avoid potatoes that have undergone deep frying. This includes:

• Chips
• French fries
• Chips with lots of salt or other spices

The problem is that a very small portion contains a very large number of calories. Also, the portions are so small that you will always want more.

Some studies show that consuming these foods can affect overall health and increase weight in a very short time.

In case you just love chips, it is better to cook your own in the oven. To season them, add a little spice and discover new flavors. If you prefer something traditional, just add salt and pepper.

You will get the same effect without a lot of calories and risks to your health.

2. Snacks that are only carbohydrates

Another category of foods that you should avoid to lose weight is carbohydrates. These are, for example, cookies, cakes, cereals, bread, and so on. Although they are very simple and cheap, they can contain simple sugars that cause glucose changes.

Also, in a short period of time, you will be hungry again and you will not provide your body with any nutrients.

The ideal option is to satisfy your desire to eat during the day and in the middle of the day eating a portion of healthy food, that contains both fiber and carbohydrates, and proteins. Some successful options:

• Low-calorie cheese with fruit
• One apple with peanut butter
• Yogurt with oatmeal and a little almond

3. Sweet drinks

Another point that should be avoided to lose weight – drinks with a lot of sugar. It’s not just carbonated drinks. This also applies to coffee from machine guns, store juices, and any other liquid with refined sugar.

Excessive consumption of these drinks has been shown to accelerate weight gain. For this reason, both children and adults must drink as little sugar as possible.

The best option is to always have a bottle of fresh water with you. If you prefer the taste, prepare infusions with fruit, mint, or cinnamon.

In order not to buy coffee in the machines, bring home-made coffee. This way, you will be able to control the amount of sugar and it will definitely be the best quality coffee.

4. White bread, cookies, other flour foods

The last type of food that should be avoided to lose weight are those made from refined flour. White bread usually contains high levels of sugar, which alters blood glucose.

Also, due to refined flour, the fiber content in these foods is minimal. For this reason, eating 2 slices of white bread a day can increase the risk of obesity.

Cookies, cakes, and other foods contain unhealthy trans fats. Although they can be very tasty, it is best to avoid them altogether. If you want to eat a piece of cake or cookies, try to choose those made from wholemeal flour. They are less common and take some time to get used to, but they are more useful.

Ideally, make your own desserts at home with wholemeal flour, seeds, and dark chocolate. This way, you can satisfy your hunger without gaining weight, take care of your health and not eat foods that should be avoided.

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Green smoothies of fruits and vegetables have long been an attribute of a healthy lifestyle.

But for them to really benefit the body and please the taste, you need to know some secrets of their preparation:

1. Do not add too much liquid, otherwise, instead of a thick cocktail you will get liquid jelly;
2. The homogeneous texture is the key to success. So get a powerful blender;
3. Do not mix dark greens with berries, otherwise, the cocktail will turn out unappetizing color;
4. Cool all ingredients before cooking;
5. Sweetness is a mandatory component of any smoothie. It will be added by bananas or natural sweeteners: honey, Jerusalem artichoke syrup, or maple syrup;
6. Use vegetable milk instead of cow’s milk – this way the drink will be easier to digest;
7. Do not create too complex combinations of foods. An ideal smoothie should contain no more than five main ingredients.

There is a simple formula with which you can prepare a delicious and healthy smoothie:

1. Liquid base (1/2 cup);
2. 1 cup greens;
3. 1 frozen fruit or 1 cup berries.

Green smoothies

Kind 1: banana, almond oil, apples, spinach, kale, and a little probiotic powder.

Kind 2: kale, celery, apple, cucumber, fresh lemon juice.

Method of cooking:

1. Beat everything in a blender and pour it into a glass.

Smoothie with apple, banana, and herbs

Ingredients:

• 1/2 large green apple;
• 4 large lettuce leaves;
• 1 banana – optional;
• 1 cup of mineral water or yogurt;
• sugar or honey – to taste.

Method of cooking:

1. Beat everything in a blender and pour it into a glass.

Smoothies with kiwi and spinach

Ingredients:

• 200 ml of water;
• 2 kiwis;
• 1 banana;
• a handful of fresh spinach;
• 1 tbsp chia seeds;
• 1 handful of cashew nuts;
• 3 sprigs of fresh basil.

Method of cooking:

1. Peel a kiwi and a banana and cut them into slices, rinse and dry the spinach.
2. Fold in a blender bowl kiwi, banana, cucumber, basil, and spinach. Pour some water and beat.
3. Gradually, in small portions, add water to obtain the desired consistency.

Green smoothie with kiwi, spinach, and cucumber

Ingredients:

• 200 g of cucumbers;
• 1 large ripe banana;
• 4 ripe kiwis;
• 2-3 bunches of fresh spinach;

Method of cooking:

1. Peel a kiwi and a banana cut them together with the cucumbers.
2. Beat all the ingredients in a blender, pour into a glass, and serve.
3. If desired, dilute with mineral water.

Green smoothie with broccoli

Ingredients:

• 100g of broccoli;
• 70g of spinach;
• 1 apple;
• 1 orange;
• 1 carrot;
• 1 cup of grapefruit juice.

Method of cooking:

1. Peel a carrot and orange, chop together with the other ingredients.
2. Combine all products in a blender and beat well.
3. Pour into a glass and serve with a tube.

Green smoothie with celery and spinach

Ingredients:

• 1 bunch of spinach;
• 3 stalks of celery;
• 100ml of freshly squeezed apple juice;
• 1 tbsp lemon juice;
• half a banana;
• 5 ice cubes.

Method of cooking:

1. Wash spinach and celery thoroughly under running water.
2. Drain and cut.
3. In a blender bowl, combine the spinach, celery, banana slices, apple juice, and lemon juice.
4. Beat until smooth.
5. Add ice and beat again.
6. Pour the spinach smoothie into a glass and drink through a straw so as not to damage the tooth enamel.

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If you think that avocado dishes are something complicated and easier to cut into slices, we will convince you otherwise. With avocado, you can quickly and deliciously prepare a delicious snack, dessert, or main course.

1. Avocado + egg

Cut the avocado in half and remove the stone. Prepare a poached egg and place it in the avocado hole. Season to taste.

2. Avocado + hummus

Mash the avocado and mix it with the hummus, making the perfect addition to the pie or bread with bran.

3. Avocado + pasta

Boil the pasta from hard wheat. When they are ready, leave a quarter of the pasta water. Cut the avocado into cubes, add to the pasta and mix.

4. Avocado + tuna

Cut the avocado in half and remove the stone. Fill it with canned tuna, add spices, and olive oil to taste.

5. Avocado + berries

Mix in a blender half an avocado and frozen berries. Delicious and healthy smoothies are ready!

6. Avocado + pineapple

To prepare the original variation of salsa sauce, cut the pineapple and avocado into cubes and mix. Serve in the avocado peel, salt to taste.

7. Avocado + lime

These products will make a delicious salad sauce. Grind avocado in a blender with the juice of 1 lime. Done!

8. Avocado + cocoa

Mixing 1 avocado with 1/3 cup of cocoa powder in a blender, you will get a stunning chocolate mousse.

9. Avocado + boiled eggs

To make delicious stuffed eggs, boil them and cool. Chop the avocado and mix with the yolks. Fill half of the eggs with the mixture.

10. Avocado + ice cream

From this, you will be able to prepare the best milkshake. You take a blender, ripe avocado and ice cream, mix, and taste!

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A few tips to help you make homemade meals healthier.

What we eat directly affects not only physical health but also our mental state. For example, the frequent consumption of unhealthy foods (hamburgers, sausages, chips, sugary drinks, and other foods) are associated with an increased risk of depression, but following a proper diet — on the contrary, with its reduction.

Therefore, eating good food, you provide yourself with health, high spirits, and peace of mind.

1. Choose whole grains

Whole-grain foods retain a large amount of fiber, which improves digestion. A diet high in this substance helps lower cholesterol, control blood sugar and maintain a normal weight.

And eating whole grains is associated with a reduced risk of cancer, type 2 diabetes, and cardiovascular disease.

American nutritionists recommend that at least half of whole grains be in whole grains in the diet.

2. Eliminate white sugar

Or at least reduce its intake. A lot has already been said about the dangers of this product.

Excess weight, liver failure, high blood pressure, diseases of the cardiovascular system and kidneys, acne, memory impairment, premature wrinkles — this is not a complete list of the unpleasant consequences of an addiction to sweets.

3. Use the correct oil

One of the important criteria when choosing an oil is the ratio of omega-3 and omega-6 fatty acids. Excessive amounts of the second can contribute to the development of chronic diseases and weight gain. While omega-3 has anti-inflammatory properties. Ideally, the ratio should be close to 1:1, but slightly higher values ​​are allowed.

No less important is the smoke point. This is the temperature at which the oil begins to produce those same carcinogens that are dangerous to health. The larger this point, the better. This means that the oil can be used at high temperatures.

4. Less of frying

Or at least try not to use a lot of oil. Firstly, products absorb oil and become more high-calorie. Secondly, as we said above, with the wrong choice of oil, it can be dangerous at all.

It is believed that frequent consumption of fried foods is associated with a high risk of type 2 diabetes, heart failure, obesity, and hypertension.

Therefore, it is better to choose another heat treatment: baking, boiling, steaming, stewing or blanching.

5. Add superfoods to dishes

Put more greens and seeds in salads. For example, flax, sesame, chia seeds.

Sprinkle porridge with nuts, pomegranate seeds, and berries. You can also add superfoods to smoothies and desserts.

6. Pay attention to sweets and drinks

Instead of purchased yogurts with a bunch of sugar and other dubious ingredients, prepare a natural product and add fruits and berries to it.

Freshly squeezed juices are healthier than packaged juices, and fruit drink is more aromatic and tastier than natural soda.

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