Heart Salad

sesame, chickpeas, eggplant This salad features both a grain and a legume making it a high and complete protein meal. You can leave out the grain and still get all the amino acids that constitute a complete protein through the seeds and beans. This meal features two cruciferous greens for potent levels of antioxidants and fiber as well as a sweet crunch from the red cabbage. Sesame oil and seeds in the salad are responsible for the asian flavor profile and have the benefit of being the seeds with the largest range of nutrients, especially minerals, compared to other seeds and nuts. Sesame seeds are high (I classify high as being close to or more than 30%) in the minerals copper, maganese, magnesium, zinc, iron, calcium, selenium. A serving (1/4 c) has 23% of the Vitamin B1 (thiamine). Since seeds are higher than nuts in polyunsatured fatty acids than mono-unsaturated fatty acids it is very important to include them in your diet. Sesame seeds are also high in Vitamin E, a vitamin that works primarily as an antioxidant and can counteract oxidation of plaques in the arteries by LDL. Sesame seeds are high in polysterols and the compounds sesamin and sesamolin, which have been proven to lower cholesterol. All the nutrients in this salad are excellent for targeting the causes and subsequent effects of any type of cardiovascular disease. The factors that nutrients in this salad target are preventing fatty acid oxidation (cabbage/kale/sesame seed fat), lowering cholesterol/ decreasing absorption of cholesterol (polysterols/sesamin/sesamolin), decreasing inflammation (polyunsaturated fatty acids) , regulating blood pressure (sesame seed minerals), and regulating blood sugar (grains and legumes). Stabilizing blood sugar will regulate cortisol levels which will aid in blood pressure regulation. This is not an exclusive list but demonstrates how eating a wide range of fruits and vegetables, especially in certain Plantae Familia, will solve many health issues over time.   Ingredients: Kale or Spinach Sliced or grated red cabbage Chickpeas/Garbanzo Beans Cooked Brown Rice 1/2 Eggplant Toasted Sesame Seeds Dressing: 1/3 c lemon juice 1/2 c olive oil 2 -3 T toasted sesame oil 2 T chives 2 garlic cloves, minced 1/4 t mineral salt 1/4 t fresh pepper

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