01/09/2025
🍽️ Swper Sydyn 🍽️ Speedy Supper 🍽️
🧑🍳 Dwi ddim yn un am llawer o pots a pans, keep it simple yw moto fi.
🧑🍳 Dwi ddim yn gret chwaith am amseru prydau - dwi’n dieddol o checo i gweld os mae’r llysiau wedi ‘meddalu’.
⏲️ Roedd y pryd yma’n barod rhwng 20 - 30 munud.
🐐 Ychwanegwch y caws wrth gweini a joiwch.
This mix makes a nutrient-dense, antioxidant-rich, gut-friendly, and heart-healthy combination.
🥗 Vegetables
Butternut squash
• Rich in vitamin A (as beta-carotene),
supporting vision and immunity.
• Provides vitamin C, potassium, and fiber.
• Antioxidant and anti-inflammatory
properties.
• Naturally low in calories, yet satiating.
Cauliflower
• Excellent source of vitamin C and vitamin
K.
• Contains sulforaphane and other
glucosinolates, which support
detoxification and may have anti-cancer
properties.
• High in fiber, supporting gut health and
satiety.
• Provides choline, important for brain and
liver health.
Flat field mushrooms (e.g., portobello, white mushrooms)
• Low in calories but high in selenium,
copper, and B vitamins (riboflavin, niacin,
pantothenic acid).
• Provide ergothioneine, an antioxidant
unique to fungi that helps protect cells.
• Can naturally produce vitamin D2 when
exposed to UV light.
🐐 Goat’s Cheese
• Protein-rich: Good source of high-quality
protein for muscle repair and satiety.
• Calcium & phosphorus: Important for
bone and dental health.
• Probiotics (in some varieties): Support
gut health and digestion.
• Lower in lactose than cow’s milk cheese,
often easier to digest.
• Medium-chain fatty acids (MCTs): May
be metabolized more quickly for energy
compared to long-chain fats.
• Vitamin A & riboflavin (B2): Support skin,
vision, and energy production.
🌿 Seasonings
Mixed herbs (e.g., parsley, thyme, oregano, basil, rosemary, etc.)
• Provide a wide array of antioxidants
(flavonoids, polyphenols).
• Anti-inflammatory and antimicrobial
properties.
• Support digestion and overall immune
health.
Celtic sea salt
• Provides trace minerals like magnesium,
potassium, and calcium (unlike refined
table salt).
• Enhances hydration and electrolyte
balance in moderation.
• Still should be used sparingly to avoid
excess sodium intake.
Sumac
• Very high in antioxidants, particularly
polyphenols and flavonoids.
• Anti-inflammatory and blood sugar–
balancing properties.
Extra virgin olive oil (EVOO)
• Rich in monounsaturated fats,
supporting heart health and reducing
LDL (“bad”) cholesterol.
• High in polyphenols with anti-
inflammatory and antioxidant effects.
• Supports absorption of fat-soluble
vitamins (A, D, E, K).
• May protect brain health and reduce risk
of chronic diseases.
✅ Synergy in this combination:
• EVOO helps absorb fat-soluble
antioxidants (like beta-carotene from
butternut squash).
• Herbs and sumac boost the antioxidant
profile, reducing inflammation.
• Cauliflower and mushrooms provide fiber
and compounds that support detox and
immunity.
• Celtic salt balances flavor with minerals,
while keeping refined sodium low.
• The goat’s cheese balances the dish with
extra protein and calcium, making it
more filling.
• The fat in cheese also helps absorb fat-
soluble antioxidants from squash and
herbs.
