The Ekadasi Menus
The Ekadasi are the days when body fluids tend to reach their maximum, which is why usually during the same it would be better to prefer a detox diet or light. Within the newsletter, in the Moon Planner offered as freebies, the days in which it’s possible to practice this ritual of wellness, but what are the ideal menus according to the seasons?
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Breakfast: Oat porridge with: 50g of oat flakes, 100ml of veg milk (oat, almond or rice without added sugar), a sprig of cinnamon. Cook the flakes with the cinnamon sprig and the milk until the flakes soften. Rooibos tea.
Snack: Homemade energy bar with dates and almonds (blending 4 dates and 50g of almonds and placing the bars in the fridge).
Lunch: Fennel and grapefruit. Pasta and chickpeas.
Snack: 30g of Parmesan.
Dinner: Flan with broccoli and ricotta made from whey only. Naturally leavened wholemeal bread.
Breakfast: Greek yogurt with strawberries and rice flakes. Rosehip tea.
Lunch: 3-color salad with baby spinach, radish and carrots. Buckwheat with mint and almond pesto.
Snack: 30g of bread with only whey ricotta and 1 drizzle of honey.
Dinner: Naturally leavened wholemeal bread croutons with nuts. Agretti cooked with raw lemon.
Breakfast: Basmati rice cream with 50g of rice, 100ml of rice milk without added sugar, a sprig of cinnamon. Overcook the rice with the cinnamon sprig and the milk until it almost forms a cream. Refrigerate and enrich with apricots. Coconut water.
Snack: Fruit salad with watermelon, melon and chopped hazelnuts.
Lunch: Spelled salad with lentils and cherry tomatoes.
Snack: Peach with 20g of dark chocolate.
Dinner: Natural mackerel with capers. Panzanella with sourdough wholemeal bread, cucumbers, tomatoes and onion.
Breakfast: Castagnaccio. 100% organic apple juice.
Snack: Naturally leavened wholemeal bread and oil
Lunch: Cabbage with cumin seeds and apple cider vinegar. Venere rice with pumpkin and walnuts.
Snack: Smoothie with unsweetened vegetable milk and pear.
Dinner: Cream of cauliflower and potatoes. Beans and onion in salad.
No to Low Fat Diets
The biggest mistake you can make when you want to eat lighter or in a detoxifying way is to reduce drastically fats. This is because unsaturated fats are useful for slimming processes precisely because they act on inflammation which is often the underlying condition of overweight.
The 3 Types of Lipids
1. Saturated: they are found in products of animal origin such as eggs, meat, milk and derivatives, but also in foods of mostly tropical plant origin.
2. Monounsaturated: they are mainly present in olive oil, also called Omega-9.
3. Polyunsaturated: contained in fish, dried fruit, flax and hemp seeds and related oils, sunflower and corn oil and also in chia seeds, borage and evening primrose oil. Among these are the essential fatty acids, ie those that intervene in the immune system in the inflammatory response and influence the cardiovascular system.
There are Omega-3, with anti-inflammatory properties, and Omega-6 , which tend to be pro-inflammatory if taken in excessive quantities. This is why it’s important to take them both with the right amount.
Photo by ©Brooke Lark
Correlation between Fat and Physical Wellbeing
A healthy and correct diet according to which no more than 7/10% of daily calories should derive from fatty acids , fights, among other things, the aging process of skin.
By virtue of this, the correct intake is 10% saturated fat and 20% unsaturated fat. In fact, lipids are the structural basis of all the membranes of the cells that make up the human body, including most of the brain and nervous system.
A diet that drastically reduces fat leads to a dangerous deficiency of fat-soluble vitamins , which dissolve fats and use them as a vehicle, such as A , E , K and D . And they can worsen the elasticity of blood vessels increasing cardiovascular risk.