Integrative Life-style – 7 Days Meal Plan, Dinnerwith

12 April 2018
At night, don’t eat food immediately prior going to bed. Last food intake should be at least 2-3 hours before bedtime.
Pumpkin is a high nutrient, dens food. It is rich in minerals and vitamins but low in calories. 1 cup of mashed pumpkin ( 240 g) has only 49 calories, Omega 3 fatty acid 4,9 mg, Omega 6 fatty acid 4,9 mg, Vitamin A 12231 IU, Vitamin C 11,5 mg, Calcium 36,7 mg, Magnesium 22 mg, Phosphorus 73,5 mg, Potassium 564 mg, etc.
                                                                                       Day 1- Dinner 
Pumpkin Soup and Avocado Salad
Pumpkin Soup
Cooking time : 20 min,
Preparation time: 15 min.
Pumpkin Soup
Ingredients for 2 persons :300 g yellow pumpkin, 1 small piece of ginger, 2 cloves of smashed garlic, 1onion chopped, a pinch of Himalaya salt and black pepper, 1 teaspoon of turmeric, 1 teaspoon of garam masala, 1/4 teaspoon of cumin powder, 1/4 teaspoon of coriander powder, 3 spoons of coconut milk ( optional), roasted, unsalted pumpkin seeds for decoration.
Directions :Wash and peal the pumpkin, cut it into small pieces. Place all the ingredients in a pot or pressure cooker with a cup of water to boil for 15 min. Boil it till the pumpkin is soft, add the coconut milk, and leave it to boil for 3 more minutes.  Blend it to become creamy.
Avocado Salad
Ingredients : 200 g of different salads, 1 piece avocado , the juice from 1 lemon or lime, 1/2 clove of garlic, 1 spoon of chopped fresh onion, a tiny piece of fresh ginger, salt and pepper, 1 teaspoon of roasted sesame seeds for decoration.
Directions : Blend together onion, garlic, ginger, lemon/lime, salt and pepper and make a salad dressing.
Mix the different kinds of salad in a bowl, add half of the dressing and mix it. Slice the avocado and place it on top of the salad. Add the rest of the  salad dressing and decorate with the sesame seeds.
Enjoy it!


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