Cart is emptyHello, this is the first in a series on meals and food preparation for the Low Carb, High Fat, High Protein diet I follow.
The Podcast is linked to this post. The YouTube Video showing the ingredients and assembly can be found at this link:
1.1 Blueberries.
I use Frozen Blueberries which I microwave for approx. 1 minute before assembling the meal.
Freezing blueberries should not affect their nutrient content and may even extend their shelf life. In comparison, dried blueberries may lose some of their antioxidant content, although this amount is negligible. However, they may lose some flavour compared to fresh blueberries.
According to a 2023 study by King’s College London[1], consuming 26 g of freeze-dried wild blueberry powder daily for 12 weeks may help improve executive function, short-term memory, and reaction times. This is equivalent to about 130 blueberries or 1.25 cups of blueberries, depending on their size.
Blueberries are low in calories but high in nutrients. They also contain many antioxidants, which may help protect against various diseases.
Blueberries contain moderate amounts of sugar — about 15 g per 1 cup of blueberries. However, they may have less impact on blood sugar levels, possibly due to their high content of bioactive compounds.
Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer.
Blueberries have one of the highest antioxidant levels of all common fruits and vegetables. The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants called flavonoids.
1.2 Blueberries – Nutrients
- A 3.5-ounce (oz) or 100-gram (g) serving of raw blueberries has:
- Calories: 57
- Water: 84%
- Protein: 0.7 g
- Carbs: 14.5 g
- Sugar: 10 g
- Fiber: 2.4 g
- Fat: 0.3 g
- Vitamin K
- Vitamin C
- Manganese
- Vitamin A
- Vitamin E
- Vitamin B6
- Copper
Note that blueberries primarily consist of 9.6% carbs, 84% water, and small amounts of protein and fat. Most of the carbs come from simple sugars like glucose and fructose, but some also come in the form of fiber, which is important for health.
Freezing blueberries shouldn’t affect their nutrient content, and it may even help them last longer. Blueberries versus other berries. While dried blueberries may lose some of their antioxidant content, this amount is negligible. They may, however, lose some flavor compared with fresh blueberries.
According to a 2023 study by King’s College London, consuming 26 g of freeze-dried wild blueberry powder daily for 12 weeks may help improve executive function, short-term memory, and reaction times. This is equivalent to about 130 blueberries or 1.25 cups of blueberries, depending on their size.
Blueberries are low in calories but high in nutrients. They also contain many antioxidants, which may help protect against various diseases.
Blueberries contain moderate amounts of sugar — about 15 g per 1 cup of blueberries. However, they may have less impact on blood sugar levels, possibly due to their high content of bioactive compounds.
Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer.
Blueberries have one of the highest antioxidant levels of all common fruits and vegetables. The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants called flavonoids.
1.3 Sun Flower Seeds and Nutrients
- 28.35 grams or 1/4 cup) of shelled, dry roasted sunflower seeds are:
- Calories: 165
- Total fat: 14.1 grams
- Protein: 5.5 grams
- Carbs: 6.8 grams
- Fiber: 3.2 grams
- Vitamin E: 49% of the DV
- Niacin: 13% of the DV
- Vitamin B6: 13% of the DV
- Folate: 17% of the DV
- Pantothenic acid: 40% of the DV
- Iron: 6% of the DV
- Magnesium: 9% of the DV
- Zinc: 14% of the DV
- Copper: 58% of the DV
- Manganese: 26% of the DV
- Selenium: 41% of the DV
Sunflowers are rich in healthy fats, beneficial plant compounds, and several vitamins and minerals that may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes.
- I use only ½ Table spoon Toasted sunflower seeds
1.4 Chia Seeds and Nutrients
½ Table spoon Chia seeds 28 grams – 1 ounce
- Calories: 138
- Protein: 4.7 grams
- Carbohydrates: 11.9 grams
- Sugar: 0 grams
- Fiber: 9.8 grams
Chia seeds contain omega-3 fatty acids, iron, calcium, and antioxidants. Another potential benefit of chia seeds is their high fiber content. They may also help support weight loss and manage glucose and cholesterol levels.
I use only I use only ½ Table spoon of Chia seeds.
1.5 Walnuts and Nutrients
A 1-ounce (30-gram) serving of walnuts — about 14 halves — provides the following nutrients
- Calories: 185
- Water: 4%
- Protein: 4.3 grams
- Carbs: 3.9 grams
- Sugar: 0.7 grams
- Fiber: 1.9 grams
- Fat: 18.5 grams
Eating walnuts may improve brain health and prevent heart disease and cancer
They also contain a relatively high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA). This makes up around 8–14% of the total fat content
Walnuts are most often eaten on their own as a snack but can also be added to salads, pastas, breakfast cereals, soups, and baked goods.
I use only 1 table spoon walnut crumbs
1.6 Cottage Cheese and Nutrients
A typical serving (about ½ cup or 110 grams) of 2% cottage cheese contains approximately:
- Calories: 110
- Protein: 27% of your Daily Value (DV)
- Fat: 2.3 grams
- Carbohydrates: 23% of your DV
- Calcium: 15% of your DV.
2% cottage cheese is a nutritious dairy product that offers a good balance of protein, calcium, and lower fat content, making it a healthy choice for many diets.
I use 1 table spoon 2% Cottage cheese
1.7 Hummus and Nutrients
A 2-tablespoon (tbsp) serving of hummus contains
- Calories: 82
- Fat: 5.8 g
- Protein: 2.5 g
- Carbs: 5 g
- Fiber: 2 g
- Manganese: 0.4 mg
- Copper: 0.12 mg
- Magnesium: 24.1 mg
- Phosphorus: 56.3 mg
- Folate: 12.2 mg
- Iron: 0.82 mg
- Zinc: 0.5 mg
- Thiamine: 0.5 mg
Free of gluten, nuts, and dairy
I use 1 table spoon Hummus – plain
1.8 Amber Honey is Not Pasteurized… and nutrients
Calories: Approximately 64 calories per tablespoon (21 grams).
Sugar: Primarily composed of glucose and fructose, with about 17 grams of sugar.
Vitamins and Minerals: Contains trace amounts of B vitamins, calcium, copper, iron, zinc, and other minerals.
Antioxidants: Rich in polyphenols, which may provide health benefits.
- Calcium
- Magnesium
- Manganese
- Niacin
- Pantothenic acid
- Phosphorous
- Potassium
- Riboflavin
- Zinc
- Support memory function
- Provide neuroprotective effects and counter the effects of oxidative stress in the brain
- Reduce the risks of metabolic syndrome, which can potentially increase the risk of neurodegenerative conditions like Alzheimer’s disease
- Improve mood and stress
Most of the honey you find in grocery stores is pasteurized. The high heat of pasteurization kills unwanted yeast, improves honey’s color and texture, removes any crystallization, and extends its shelf life. However, the process also destroys many of honey’s beneficial nutrients.
Compared with pasteurized products, raw honey retains its nutrients and antibacterial properties.
In addition to beneficial prebiotics and nutrients, raw honey can contain harmful bacteria such as Clostridium botulinum. This is particularly dangerous for infants. The Centres for Disease Control and Prevention (CDC) advises that honey should never be given to an infant younger than one year old.
You’ll want to look for honey that says “raw” on the label or comes from a farm that can verify that it isn’t pasteurized. Honey comes in many varieties with labels like “natural,” “organic,” and “pure,” but none of those indicate that it’s raw.
Bibliography
E. Wood, S. Hein, R. Mesnage, F. Fernandes, N. Abhayaratne, Y. Xu, Z. Zhang, L. Bell, C. Williams, and A. Rodriguez-Mateos. “Wild Blueberry (Poly)Phenols Can Improve Vascular Function and Cognitive Performance in Healthy Older Individuals: A Double-Blind Randomized Controlled Trial.” Am J Clin Nutr 117, no. 6 (Jun 2023): 1306–19.
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