Tomato, Mozzarella & Basil Salad

Calcium-rich foods help our build strong healthy teeth, bones, nerve & muscle functions. Whole foods that are high in calcium = seeds sesame, poopy, celery chia, sunflower Dairy, yoghurt, kefir, cheese.  Sardines & Salmon. Almonds, figs, rhubarb, amaranth, beans, lentils, tofu, edamame, greens like kale, bok choy,  broccoli, collards, spinach, arugula, rocket, sweet potato, butternut squash, okra,  and fortified foods.

Recipes with protein-rich ingredients.  Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

Low-Carb recipes have a low carbohydrate count.  No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.

Vitamin C rich foods help support a healthy immune system.  Vitamin C is necessary for cellular tissue growth, development and repair.   

Vitamin A is a fat-soluble vitamin found in carrots, greens, sweet potatoes, red peppers, pumpkin, cantaloupe, eggs, dairy.  Vitamin A supports healthy function of red blood cells, skin & bone formation, growth, development, vision, reproduction and immune function