https://www.youtube.com/embed/zx49TnBqXdY
In today's video I'll explain
G-BOMBS and F-GOALS -- what and why. And then we'll prepare 3
bowls that contain them all! G-BOMBS is an acronym invented by Dr. Loel
Fuhrman and it stands for greens, beans, onions, mushrooms, berries, and seeds. These
are the foods that you should aim to eat every single day as they are the most nutrient dense
and have amazing disease fighting capacities. Now, if you want to go deeper into what's behind
each letter and why those foods are so beneficial, go and download this video's PDF. It also
includes the recipes of today's bowls plus 3 dressing recipes and meal prep tips
and ideas for quick and easy bowl assembly. Moving on, F-GOALS is also an acronym but by Dr.
Will Bulsiewicz, the author of Fiber Fuelled. The principle is the same, you should eat
those foods every day to live long and healthy. F stands for fruit and fermented
foods.
G is for greens and grains. O stands for omega-3 super seeds: flax,
chia, and hemp. A is for aromatics: these are all the flavour foods like onion,
garlic, and basil. Here's an important note about vegetables in allium family -- when fresh
garlic and onions are chopped or crushed an enzyme called allianase is activated and converts alliin
into allicin. It takes 10 minutes for the enzyme to activate the allicin, a compound that has
antibacterial, anti-fungal, anti-parasitic, and even antiviral properties. So chop and then wait
for 10 minutes before you start cooking with them. L is for legumes: beans, peas, and lentils. And
S stands for sulforaphane found in cruciferous veggies like broccoli, especially broccoli
sprouts, then kale, rocket, cabbage, cauliflower, and Brussels sprouts.
Sulforaphane like allicin
is a bit tricky one -- in order to get it, you can either eat your cruciferous veggies raw, chop
them and wait for 40 minutes before you cook them, have some raw with cooked ones, or sprinkle some
ground mustard seeds, daikon radish, horseradish, or wasabi powder on your cooked cruciferous
veggies. And finally, both authors also mention seaweeds without giving them their own letter.
I'll make sure to include seaweeds when making today's bowls! If you want to know what I would
add to the list (there are a couple of things), go and download the PDF.
In addition you'll
get more insights on the benefits of all those categories and the food list that goes with each
letter in the acronyms. So let's build those three delicious and nourishing bowls for you! For the
greens we are going to use two kinds of lettuce and boiled beet greens. Other options include
steamed kale, bok choy, chard, collard greens. For sulforaphane there's broccoli,
broccoli sprouts, and red cabbage. All cabbages, cauliflower, Brussels sprouts,
and rocket would fit into this category as well. Then come whole grains: black rice, quinoa, and
buckwheat.
You may opt for millet, barley, spelt and wheat berries, any kind of rice, farro,
sorghum -- take your pick! Today's legumes are chickpeas, black beans, and edamame beans.
You may use all kinds of lentils, beans, peas, mung beans, and soy products. If you're looking
for legumes with lower glycemic load, opt for lentils, mung beans, and the soy varieties:
beans, tofu, tempeh, edamame, and natto. The allium family is represented by green onion or
scallions, garlic, and yellow onion. Other options would be chives, shallots, and leeks. Remember
to eat them raw or chop them and wait for 10 minutes before cooking.
For the mushrooms here
are fermented mushrooms which are store-bought, then sautéed Shimeji mushrooms, and regular button
mushrooms, also sautéed. Mushrooms should always be heat treated to get rid of toxic
substance called agaritine. Berries! I chose goji berries soaked in water, physalis,
and pomegranate seeds. Other great additions to salads would be blueberries, cranberries or
lingonberries, kiwi, tart apple, and grapefruit. And here are nuts and seeds. I chose the omega-3
super seeds hemp and flax -- always consume them ground -- and walnuts. Fermented foods are oat
yogurt and miso, which I will use in the dressing, and fermented mushrooms. You may
use any lacto-fermented vegetables, most popular being sauerkraut and kimchi.
The seaweeds for today are nori strips and soaked wakame.
If you are 100% plant-based
then seaweeds are crucial to get enough iodine into your diet. And finally some
fresh herbs: dill, basil, and parsley. Here are the components for the first bowl:
black rice, edamame beans, nori strips, physalis, boiled beet greens
and salted button mushrooms, and flax seeds. So let's build the bowl!
The quantities are really up to you but in the downloadable guide I've included
the approximate ones for you to follow. The onion part is this divine vegan Alfredo sauce
using sautéed onions, garlic, cashews and more. Download the guide for the recipe! In the guide I
also instruct you how to sauté mushrooms without oil -- it's easy really! On the day I made the
bowls, I gave this one to my 12-year-old and he loved it! Next up is a bowl with red quinoa, black
beans, lettuce, sautéed Shimeji mushrooms, hemp seeds (which I'll include in the dressing), soaked
goji berries, broccoli sprouts, and soaked wakame. Here's how it comes together! Again, the
quantities are up to you but check the PDF for guidelines.
The third bowl contains cooked
buckwheat, chickpeas, this beautiful lettuce variety, steamed broccoli, fermented mushrooms,
walnuts, soaked wakame, and pomegranate seeds. Again, building it is as easy as that!
Don't forget there are meal prep tips and ideas in the downloadable PDF! Adding some
scallions for extra flavour and you know... the allium family! Some dill and parsley
as well and voilá they are ready to enjoy! Now, I really suggest you go and
download the PDF for detailed info on G-BOMBS, F-GOALS and their benefits
as well as the recipes of today's bowls and 3 dressings including the delicious onion-packed
vegan Alfredo sauce.
If you benefited from this video -- I know you did! -- give it a thumbs up,
share, comment or even go as far as giving THANKS!.
