23/09/2025
๐โจ๐งโโ๏ธ๐ ๊ ธ๊ช๊ชป๊ช๊ ธ๊ชป๊ ธ๊ช๊ซ ๊ซ๊ช๊ชป๊ ธ๊ชแง๐ ๐งโโ๏ธโจ๐
๐ซถ๐ผ๐ง๐ผโโ๏ธlisten to your body๐ซถ๐ผ๐ง๐ผโโ๏ธ
๐ฅ ๐๐ธ๐พ๐ป๐ฒ๐ผ๐ฑ๐ฒ๐ท๐ฐ ๐๐ฟ๐ธ๐ฌ๐ช๐ญ๐ธ & ๐ฃ๐ช๐ซ๐ธ๐พ๐ต๐ฒ ๐๐ธ๐๐ฎ๐ป ๐๐ธ๐๐ต
๐ฟ Ingredients (1 serve)
โข ยฝ medium avocado (100 g), sliced
โข ยฝ lemon wedge, juiced
โข 1 small handful rocket (20 g)
โข ยฝ cup tabouli with quinoa (100 g)
โข 1 tbsp pumpkin seeds (10 g)
โข ยผ cup blanched peanuts (30 g)
โข ยฝ cup roasted red capsicum from jar, drained, no oil (50 g)
โข ยฝ cup artichoke hearts from jar, drained, no oil (50 g)
โข 1 tsp mix of sesame + chia seeds (5 g)
๐ฉโ๐ณ Method
1. Prep the base: Wash and dry rocket. Place in a serving bowl.
2. Add the tabouli: Spoon in quinoa tabouli for fiber, freshness, and slow release carbs.
3. Add protein & crunch: Scatter pumpkin seeds and blanched peanuts on one side of the bowl.
4. Add veggies: Place roasted red capsicum and artichoke hearts neatly in sections.
5. Slice avocado: Fan out avocado slices on top. Squeeze fresh lemon juice over to prevent browning and boost flavor.
6. Top & finish: Sprinkle sesame and chia seeds over the avocado for extra healthy fats and minerals.
7. Serve immediately and enjoy as a fresh, balanced power bowl.
โก Nutritional Value (per bowl)
โข Calories: ~570 kcal
โข Carbohydrates: 43 g (Net ~35 g after 8 g fiber) โ 30%
โข Protein: 18 g โ 13%
โข Fat: 55 g โ 57%
โข Fiber: ~13 g
๐ Key Benefits
โข Healthy fats (avocado, seeds, peanuts) โ brain, hormones, satiety.
โข Complex carbs & fiber (quinoa, veggies) โ steady energy, gut health.
โข Plant protein (peanuts, pumpkin seeds, quinoa, artichoke) โ repair & recovery.
โข Antioxidants & micronutrients (rocket, capsicum, lemon, artichoke) โ anti inflammatory, immune support.
๐ Health Benefits of This Bowl
๐ฉ For Women
โข Hormonal balance โ Healthy fats from avocado, pumpkin seeds, peanuts, and sesame seeds support estrogen and progesterone regulation.
โข Skin & hair health โ Vitamin E and antioxidants (avocado, capsicum, rocket) protect against oxidative stress and support collagen production.
โข Bone strength โ Pumpkin seeds and peanuts provide magnesium and phosphorus, which help maintain bone density (important for women in menopause and beyond).
โข Menstrual & menopausal support โ Plant based phytonutrients (quinoa, rocket, artichoke) can ease inflammation and stabilize energy during hormonal fluctuations.
๐จ For Men
โข Heart health โ Monounsaturated fats (avocado, peanuts) reduce LDL cholesterol and improve cardiovascular function.
โข Muscle recovery & strength โ Protein from quinoa, seeds, and peanuts supports muscle repair; magnesium helps with muscle function and reduces cramps.
โข Testosterone support โ Zinc from pumpkin seeds is essential for testosterone production and male reproductive health.
โข Brain function & focus โ Healthy fats + antioxidants protect brain cells and support memory, concentration, and long term cognitive health.
โก Why These Carbs Are Healthy
The carbs in this bowl are not refined or processed. They come from:
โข Quinoa in tabouli โ A whole grain with slow digesting carbs + all 9 essential amino acids.
โข Vegetables (capsicum, artichoke, rocket, lemon) โ Very low in sugars, mostly fiber and phytonutrients.
โข Seeds + avocado โ Low carbs, high fiber, giving slow, steady energy.
๐ฌ How the Body Uses Them
1. Slow digestion โ Because theyโre high in fiber and paired with fats, glucose is released steadily, preventing sugar crashes.
2. Gut health โ Fiber feeds your microbiome, producing short-chain fatty acids (like butyrate) that reduce inflammation and support immunity.
3. Energy storage โ Glucose replenishes glycogen in muscles and liver, which is your bodyโs โbattery packโ for daily activity and exercise.
4. Hormonal regulation โ Steady carb intake helps regulate cortisol (stress hormone) and supports thyroid function, which governs metabolism.
๐ The Big Picture
This meal gives carbs that are nutrient-dense, slow burning, and fiber-rich. Unlike refined carbs, they:
โข Donโt spike blood sugar
โข Provide vitamins, minerals, and antioxidants
โข Work synergistically with fats and protein to fuel both body and mind
โจ Itโs the kind of carb profile that supports long-term energy, hormonal balance, muscle recovery, and gut brain health.
โจ This bowl is high in healthy fats, moderate in carbs and protein. Perfect for sustained energy, hormone health, and keeping you full without energy crashes
With Universal love & a sprinkle of fairy dust ๐ง๐ผโโ๏ธโจ
Nicole Jane
Multidimensional intuitive energy reader
Cosmic medium
Light code healer
Shadow work healer
Psychic medium
Starseed channeler
Light & Guidance From Beyond
FB private Group: Light & Guidance From Beyond
Website: guidancewithnicole.com
๐๐งโโ๏ธโจ๐ ๐๐ง๐ผโโ๏ธ๐ชถ๐ซถ๐ผ๐๐
