Some folks may know I teach the African-American Heritage Diet at a Teaching Kitchen in Dayton, OH. My opening line when folks come to class is, I am not a good cook. Never have been. I’m here to teach you how to eat healthier not be a good cook LOL! Most folks find that pretty funny.
**Side note, my husband is a VERY good cook which is how I’ve stayed alive the last 18 years hahaha!
However, I digress. In our first class together I like to show folks the $10 lunch! Eating well does not have to be complicated or overly expensive. It just takes a bit of planning and aa few visits to the grocery store.
*** Side note, all items below were purchased as Whole Foods Market. They can be substituted with like items from anywhere.
The $10 5 min lunch!
First our base is a grain, because adding more fiber to your diet is a great mid-day food goal. Microwave for 90 seconds.
Next we’re going to add some beans! You know I love these tiny superfoods!! This brand is AMAZING. The Owner is a member of the BIPOC community. Microwave for 60 seconds.
Now, let’s throw in some veggies!! Artichokes are such an interesting veggie to me power-packed full of goodness!! Can we pause for a moment on all the goodness packed in artichokes? Unpack out of can and stir into your bowl.
- According to Cleveland Clinic artichokes health benefits are numerous!
- Provides low calorie, low fat source of nutrients
- Natural plant chemicals fight against bacteria, fungi, parasites, and biruses!
- Plant chemical Cynarin can lower cholesterol
- Cynarin also aids in digestion helping kiver make bile
- Fills you up! Has one of the best high-fiber foods you can eat
- High in protein!
- Has a large dose of potassium, which can help lower blood pressure
Last but not least, we’re going add a few grapes post meal to cleanse our pallet in a refreshing way! Place these on the side.
Tah-Dah!!! You’ve fed yourself well with delicious foods!! Your body thanks you. BTW, did you see this meal matches the healthy plate exactly?!?!?!!
Want More Content?
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