Notes

• CAULIFLOWER is a cruciferous vegetable such as B. broccoli or kale. With only 22 kcal per 100 g, it is a very low-energy food. It provides 1.9 g protein, 2 g carbohydrates and practically no fat per 100 g. In addition, cauliflower contains many vitamins (B, C and K) and minerals. The contained secondary plant substances sulforaphane and indole-3-carbinol reduce inflammation in the body and in the intestine and serve as a growth-promoting messenger for the intestinal cells. It is one of the antioxidants in the organosulfide group.
• KEFIR is a healthy fermented food with a consistency comparable to drinkable yogurt. This product is traditionally made from dairy milk, but plenty of nondairy options are available. Studies suggest that it boosts your immune system, aids in digestive problems, improves bone health, and may even combat cancer.
• BERRIES are a powerhouse of beneficial nutrients for our bodies. They are high in antioxidants like anthocyanins, which may protect your cells from free radical damage.They may improve blood sugar and insulin response when consumed with high-carb foods or included in smoothies. Due to their fiber content, they may increase feelings of fullness, as well as reduce appetite. They are low in calories and still rich in several vitamins and minerals, especially vitamin C and manganese. Berries may help reduce inflammation, lower the LDL (bad) cholesterol levels and protect it from becoming oxidized, which may decrease your risk of heart disease.
• A combination of vitamin K, calcium, magnesium, and vitamin D is important for strong bones and therefore especially for the prevention of osteoporosis in post-menopausal women. And especially the first three – vitamin K, calcium and magnesium are found in dark green and leafy greens. Like Swiss chard, KALE, broccoli, spinach, and lettuce – especially the “flavorful” lettuce types like arugula and romanesco.