Spicy Vietnamese Prawn & Mango Salad

Prawns - Onions - Pomelo - Cilantro

Who doesn't love the spicy and savoury vietnamese kitchen? It's not only deliciously tasty, it's healthy and really easy and quick to prepare! One or more ingredients not at home? Simply replace them by others according to your taste. (When using prawn, do make sure they are high quality and absolutely fresh - if you can't get fresh ones make sure they have a MSC label.)

MANGOS are not only tasty, but also a good source of dietary fiber and vitamin B6, and a very good source of vitamin A and vitamin C. Please keep in mind: a large portion of the calories in this food come from sugars. You don't like mangos but still want it fruity? What about some pomelo instead?

Prawns- Mango - Cucumber - Soybean Sprouts - Red Peppers - Cilantro

SOYBEAN SPROUTS - you don't like meat or seafood? Stick with the sprouts - the contains loads of protein, vitamin C, thiamin, magnesium, phosphorus and potassium, and are a very good source of vitamin K, folate, copper and manganese.

CILANTRO (Coriander leaves) - either you hate it or you love it, not much inbetween :) - in first case USE PLENTY of, they will not only give your dish that typical southeast-asian taste, but are also a good source of thiamin and zinc, and a very good source of dietary fiber, vitamin A, vitamin C, vitamin E (alpha tocopherol), vitamin K, riboflavin, niacin, vitamin B6, folate, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, copper and manganese - did you guess??

 #eatshifu%!

137% biological value: spinach-potatoes-eggs

How much of our protein intake will be converted in to endogenous protein depends on its biological value (BV). The BV indicates how much gram endogenous protein is built out of 100 gram protein intake, its value depends on the amount and ration of essential amino acids.

Chicken Egg has the highest BV with 100%. Beef and Tuna each has a BV of 92,  cow's milk 88 and poatoes 76.

Combining certain food like eggs and potatos for example, lead to even higher BV of 137. So the body utilises the combination of these foods better than eaten seperated.

Eggs are a good source of protein and vitamin A and a single egg covers 38 % of your dailyVitamin B12 demand. Take note that nutrion of the oviparous chicken has significant impact on the egg´s nutritive value.

Potatoes are rich in Vitamin C, Vitamin B6, Potassium and Manganese.

Always add some veggies to your meals, in this case spinach matches perfectly. And if you want some more caloriens after your workout you can also add some bacon and cheese.

#eatshitfu%!

Lentils with chicken

Mix up:
chicken breast bites with
onion &
garlic

salt, pepper, chilli, paprika powder & olive oil,
then add lentis (conserve) and heat it up. DONE!

At the end add some greek yoghurt on the top.

Lentils are a rich source of numerous essential nutrients, particularly dietary fiber and protein, folate, thiamin, phosphorus, iron and zinc. After soybeans lentils have with 26% per calorie the second-highest ratio of protein of any legume. So you should eat a lot of them.

Chicken breast has a rich amount of phosphorus, protein, niacin, vitamin B6 and selenium.

Garlic has rich amounts of vitamins B6 and C, and the dietary minerals, manganese and phosphorus. It is a good source of thiamine (Vitamin B1), and pantothenic acid (Vitamin B5), as well as calcium, iron, and zinc. Garlic effectively lowers total cholesterol and LDL cholesterol, has a marginally positive effect on HDL cholesterol, but no significant effect on blood triglyceride levels.

Onion is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C. In ancient Greece, athletes ate large quantities of onion because it was believed to lighten the balance of the blood. Roman gladiators were rubbed down with onions to firm up their muscles. Doctors were known to prescribe onions to facilitate bowel movements and erections, and to relieve headaches, coughs, snakebite, and hair loss.

Greek yogurt has double the amount of protein compared to regular yogurt and is a great source of carbohydrates.

#eatshitf%!