Recipes for your plate

The FlexHealth Plate: Your Guide to Building Nutritious, Balanced Meals

Why This Works:

This method balances blood sugar, provides sustained energy, supports metabolism, and reduces inflammation by combining protein, healthy fats, fiber, and phytonutrients.

➡️ Step 1: The Plate Formula

Aim for this balance at every main meal:

½ Plate Non-Starchy Vegetables (Fiber, vitamins, minerals)
¼ Plate Protein (Builds & repairs tissue, keeps you full)
¼ Plate Complex Carbs (Sustainable energy, gut health)
+ Thumb-sized portion of Healthy Fats (Brain health, hormone balance)

➡️ Step 2: Your "What to Eat" Shopping List

✔️ Protein (Choose 1 per meal):

Eggs
Fish (salmon, cod, sardines, herring, mackerel, anchovies)
Chicken, turkey
Grass-fed beef (in moderation)
Legumes (lentils, chickpeas, black beans, must be well prepared)
Tofu, tempeh (in moderation and organic)
Nuts & seeds (almonds, pumpkin seeds, hemp seeds)
Fonio
✔️ Healthy Fats (Add to meals):

Avocado / Avocado oil
Olive oil
Coconut oil / flakes (unsweetened)
Fatty fish (salmon, herring, anchovies, mackerel, cod liver)
Nuts & seeds (like walnuts, chia, flax)
✔️ Complex Carbs (Choose 1 per meal):

Sweet potato, squash, konjac, beets
Buckwheat
Berries, apples
Carrots, beets
✔️ Non-Starchy Vegetables (Load up!):

Leafy greens (like spinach, kale, arugula)
Broccoli, cauliflower, Brussels sprouts, bok choy
Bell peppers
Tomatoes, zucchini, mushrooms
✔️ Flavor Boosters (Herbs & Spices):

Turmeric, ginger, garlic
Cinnamon, cardamom, rosemary
Basil, cilantro, parsley

➡️ Step 3: Quick Tips for Success

Hydrate well throughout the day.
Limit processed foods and added sugars.
Try time-restricted eating (e.g., 8 to max 12-hour eating window).
Listen to your body: eat when hungry, stop when satisfied. Stop eating 3 hours before bedtime. 

➡️ Sample Meal Ideas

✔️Breakfast:

Veggie omelet (eggs + spinach + mushrooms) + ½ avocado + side of berries.

✔️Lunch:

Large salad with grilled chicken, mixed greens, buckwheat, cherry tomatoes, and olive oil-lemon dressing.

✔️ Dinner:

Baked salmon + steamed broccoli + ½ sweet potato + sprinkle of hemp seeds.

➡️ Want a more personalized plan?

This is a general guide. For a nutrition strategy tailored to your body, goals, and lifestyle, you can work directly with me. Contact her directly at: flexhealth@outlook.com

Cream of Broccoli Soup (Dairy-Free)

This soup is packed with flavor, naturally creamy, and perfect for a nourishing meal. Enjoy!

If you want to learn more about broccoli-power, head over to this article.

✔️ Ingredients:

1 tbsp water (more if needed)
75g onion (chopped)
½ tsp dill seed or cumin seed
1 tsp mustard
¼ tsp salt
Ground black pepper (to taste, optional)
300g broccoli (roughly chopped, florets and stems)
75g cashews (soaked in water for 4–6 hours)
115ml coconut milk
113ml water
1 pinch nutmeg
2 tbsp lemon juice (freshly squeezed)
5g basil leaves (optional, but highly recommended)
✔️ Instructions:

In a large pot over medium heat, add the first tablespoon of water, onion, dill seed (or cumin seed), mustard, salt, and pepper. Cook for 8–9 minutes, stirring occasionally. Add more water if the onions start to stick.
Add the broccoli, reduce heat to low, cover the pot, and simmer for 4–5 minutes. Remove from heat immediately - do not overcook the broccoli.
Meanwhile, prepare the creamy base: Drain the soaked cashews and add them to a blender with the coconut milk. Blend until completely smooth.
Add the remaining water, nutmeg, and lemon juice to the blender and blend again until smooth.
Transfer the cooked onions and broccoli to the blender along with the basil leaves. Blend until desired consistency is reached (smooth or slightly chunky).
Taste and adjust seasoning with extra salt, pepper, coconut milk, or water if needed.
Serve warm. Garnish with extra basil, coconut cream, or a sprinkle of seeds if desired.
ENJOY!!