What you get for 59.90 ₪

Ingredients

• 1 large (about 300г)
  Sweet potato — Source of complex carbohydrates for stable energy, beta-carotene, and fiber.

  ↑ Sweet potato carbohydrates help the absorption of B12 and folate, supporting energy metabolism.
• 1 can (400г)
  Canned chickpeas — Excellent source of plant protein, fiber, and folate. Folate is necessary for B12 absorption.

  ↑ Folate from chickpeas works synergistically with B12 in homocysteine metabolism and DNA synthesis.
• 2 cups
  Fresh spinach — Rich in Folate, vitamins A, C, K, and antioxidants. Supports the nervous system.

  ↑ Folate in spinach is critical for working together with B12.
• 2 ст.л.
  Tahini — Source of healthy fats, calcium, and sesame protein. Adds a creamy texture to the dish.

  ↑ The fats in tahini promote the absorption of fat-soluble vitamins from the sweet potato.
• 1 ст.л.
  Lemon juice — Natural preservative and source of vitamin C, which helps to balance the flavor. Its amount here does not interfere with B12 absorption.

  ↑ A moderate amount of Vitamin C from lemon can improve iron absorption from chickpeas and spinach.
• 1 ст.л.
  Olive oil — Healthy monounsaturated fats for the cardiovascular system and absorption of fat-soluble vitamins.

  ↑ Fats are essential for the absorption of fat-soluble vitamins from vegetables.
• 1 ч.л.
  Smoked paprika — Adds aroma and contains antioxidants.

  ↑ Paprika antioxidants protect cells from damage.
• To taste
  Salt and black pepper — For flavor enhancement.
• 1 ч.л.
  Spirulina — Recommended as a support during B12 deficiency, contains pseudo-B12 and is rich in trace elements.

  ↑ The wealth of micronutrients in spirulina supports general metabolism.

Instructions

1. 1

   Preheat the oven to 200°C. Wash the sweet potato, pat dry, and cut into large cubes (keep the skin for nutrients).

   💡 Do not peel the sweet potato; it contains a lot of fiber and vitamins.

2. 2

   In a bowl, mix the sweet potato cubes with olive oil, smoked paprika, salt, and pepper. Spread on a baking sheet lined with parchment paper.

   💡 Spread the sweet potato evenly so it roasts and browns well.

3. 3

   Bake the sweet potato for 20-25 minutes, or until it becomes soft and slightly golden.

   💡 Check for doneness with a fork: it should easily pierce the sweet potato cubes.

4. 4

   While the sweet potato is roasting, prepare the sauce: in a small bowl, mix tahini, lemon juice, and 2-3 tablespoons of water until creamy. Season with salt to taste. Add spirulina and mix well.

   💡 If the sauce is too thick, add a little more water. For a brighter flavor, you can add a little garlic.

5. 5

   Open a can of chickpeas, drain the liquid, and rinse the chickpeas. Wash and dry the spinach.

   💡 Rinse the chickpeas thoroughly to remove excess salt.

6. 6

   When the sweet potato is ready, add chickpeas and spinach to the baking sheet. Bake for another 5 minutes, until the spinach wilts.

   💡 Do not overcook the spinach so that it remains juicy.

7. 7

   Arrange the roasted vegetables and chickpeas on plates and drizzle generously with the tahini-lemon spirulina sauce.

   💡 Serve immediately while the dish is warm. Can be sprinkled with fresh herbs.

Ingredients

• 1/2 cup (dry)
  Green lentils — Source of plant protein, fiber, and especially rich in folate, which is synergistic with B12.

  ↑ The high Folate content in lentils supports the efficient function of Vitamin B12 in the body.
• 1 pc.
  Avocado — Rich in healthy monounsaturated fats, potassium, and Folate, which support the nervous system and nutrient absorption.

  ↑ Avocado fats improve the absorption of fat-soluble vitamins, and Folate supports Vitamin B12.
• 3 cups
  Mixed salad greens (arugula, spinach, romaine) — Salad base, rich in vitamins, minerals, and antioxidants. Spinach is a source of folate.

  ↑ Folate from spinach and other green leaves is synergistic with B12.
• 1 pc.
  Cucumber — Refreshes and hydrates, contains vitamin K and antioxidants.

  ↑ Hydration is important for all metabolic processes.
• 2 stalks
  Green onion — Adds a fresh taste, contains vitamins and minerals.

  ↑ An additional source of vitamins and minerals.
• 2 ст.л.
  Lemon juice — For the dressing, a source of vitamin C, which helps iron absorption and provides a bright flavor.

  ↑ Vitamin C improves iron absorption from lentils and greens. Its amount is safe for Vitamin B12 in the absence of Vitamin B12 supplements.
• 3 ст.л.
  Extra Virgin olive oil — Healthy fats for heart health and absorption of fat-soluble vitamins.

  ↑ Necessary for the absorption of vitamins from avocado and green leaves.
• 1 ч.л.
  Dijon mustard — For flavor and emulsification of the dressing.
• 1 ч.л.
  Spirulina — Supporting agent for B12, source of trace elements.

  ↑ Increases the nutritional value of the salad, supporting overall metabolism.
• To taste
  Salt and black pepper — For flavor enhancement.

Instructions

1. 1

   Rinse the lentils and boil in salted water until tender (about 20-25 minutes). Drain in a colander and let cool.

   💡 Do not overcook the lentils; they should remain slightly firm.

2. 2

   While the lentils are cooking, prepare the vegetables: wash and dry the salad leaves, dice the cucumber, and finely chop the green onions. Dice the avocado just before serving.

   💡 To prevent the avocado from browning, drizzle it with a small amount of lemon juice.

3. 3

   For the dressing: in a small jar or bowl, mix olive oil, lemon juice, Dijon mustard, spirulina, salt, and pepper. Shake well or mix until smooth.

   💡 Taste the dressing and adjust the flavor if necessary.

4. 4

   In a large salad bowl, mix the cooled lentils, salad leaves, cucumber, and green onions.

   💡 Do not mix all ingredients until the very last moment so that the salad remains fresh.

5. 5

   Add the sliced avocado and drizzle the dressing over the salad. Toss gently and serve.

   💡 You can add chopped cherry tomatoes for extra color and flavor.

Ingredients

• 1 cup
  Plant milk (almond or oat) — Low-calorie and easily digestible base, lactose-free, which is important for an evening meal.

  ↑ A base for dissolving the beneficial components of mushrooms and herbs.
• 1-3 г
  Reishi powder (Ganoderma lucidum) — Adaptogen, promotes stress reduction and improved sleep. Supports the nervous system.

  ↑ Works synergistically with Ashwagandha to enhance the calming effect.
• 300-500 мг
  Ashwagandha powder (Withania somnifera) — Adaptogen, reduces anxiety, improves sleep quality, and helps the body adapt to stress.

  ↑ Enhances the calming and anti-stress effect of Reishi.
• 1/2 ч.л.
  Cinnamon — Provides a warm aroma, has antioxidant properties, and helps stabilize blood sugar levels.

  ↑ Cinnamon antioxidants complement the action of adaptogens.
• To taste
  Nutmeg (a pinch) — For aroma, traditionally used for relaxation.
• 1 ч.л.
  Honey or maple syrup (optional) — For sweetness and flavor enhancement.

  ↑ Natural sweeteners ensure comfortable consumption.

Instructions

1. 1

   Heat plant-based milk in a small saucepan over medium heat, without bringing to a boil.

   💡 Keep an eye on the milk so it doesn't boil over.

2. 2

   Add Reishi powder, Ashwagandha, cinnamon, and nutmeg to warm milk. Mix well with a whisk until all ingredients are completely dissolved and a light foam forms.

   💡 For better consistency, a hand milk frother or blender can be used.

3. 3

   If desired, add honey or maple syrup and mix again.

   💡 Start with a small amount of sweetener and add to taste.

4. 4

   Pour the drink into a mug and enjoy warm.

   💡 Drink slowly to relax as much as possible.

Ingredients

• 1 pc.
  Banana — Source of fast carbohydrates for energy, potassium for maintaining water-electrolyte balance.

  ↑ Serves as a base for the smoothie and improves flavor.
• 1/2 cup
  Frozen berries (strawberries, blueberries) — Rich in antioxidants, vitamins (especially C), and fiber. Help reduce inflammation.

  ↑ Berry antioxidants protect cells, while fiber promotes healthy digestion.
• 1 cup
  Plant milk (coconut or almond) — Light base, enriched with vitamins and minerals, lactose-free.

  ↑ Provides a creamy texture and additional nutrients.
• 1 ст.л.
  Chia seeds — Source of omega-3 fatty acids, fiber, and plant protein. Supports satiety.

  ↑ Omega-3 fatty acids are important for brain health and reducing inflammation.
• 1-3 г
  Cordyceps powder (Cordyceps sinensis) — Adaptogen, increases energy levels, endurance, and reduces fatigue, which is critical for poor sleep quality and chronic fatigue.

  ↑ Supports cellular energy production.
• 1 ч.л.
  Spirulina — Contains pseudo-B12 and trace elements, acts as a supporting agent for overall tone and energy.

  ↑ Provides additional trace elements and supports B12 metabolism.

Instructions

1. 1

   Place the banana, frozen berries, plant milk, chia seeds, Cordyceps powder, and Spirulina in a blender.

   💡 Use a ripe banana for a sweeter taste.

2. 2

   Blend all ingredients until smooth and creamy.

   💡 If necessary, add a little water or more milk to reach the desired consistency.

3. 3

   Pour the smoothie into a glass and serve immediately.

   💡 You can garnish with fresh berries or sprinkle with chia seeds.

Ingredients

• 2 pc.
  Eggs — Source of complete protein, B vitamins (including B12), choline, and lutein. Egg protein is well-absorbed.

  ↑ Vitamin B12 from eggs is easily absorbed, especially in combination with Folate from spinach.
• 1 cup
  Fresh spinach — Rich in Folate, iron, vitamins A, C, K. Folate is essential for Vitamin B12 metabolism.

  ↑ Folate from spinach is synergistic with B12 from eggs, improving their joint function.
• 1 ч.л.
  Olive oil — Healthy monounsaturated fats for cooking and absorption of fat-soluble vitamins.

  ↑ Fats help with the absorption of vitamins A and K from spinach and eggs.
• 2 ст.л.
  Plant-based milk (oat or almond) — For a more tender scrambled texture.
• 1/4 ч.л.
  Ground turmeric — Powerful anti-inflammatory and antioxidant effect, improves digestion.

  ↑ Curcumin has anti-inflammatory properties that support overall health.
• A pinch
  Ground black pepper — Increases the bioavailability of curcumin.

  ↑ Piperine from black pepper significantly increases the absorption of curcumin from turmeric.
• To taste
  Salt — For flavor enhancement.

Instructions

1. 1

   Whisk the eggs with plant milk, turmeric, black pepper, and salt in a small bowl until smooth.

   💡 Whisk with a fork or whisk until a light foam appears.

2. 2

   Heat olive oil in a pan over medium heat.

   💡 Do not overheat the oil.

3. 3

   Add spinach to the pan and sauté for 1-2 minutes until wilted.

   💡 Spinach cooks quickly; do not overcook it.

4. 4

   Pour the egg mixture into the pan with the spinach. Cook, stirring constantly with a spatula, until the eggs reach the desired scrambled consistency.

   💡 Remove from heat while the scrambled eggs are still slightly moist; they will finish cooking on the plate.

5. 5

   Serve immediately, optionally with whole grain bread toast.

   💡 Optional: sprinkle with fresh herbs.