CHART FOR NERVE HEALTH

We take so much for granted, very often come to realise when it’s a little too late, damage is done, & deterioration has deeply set in, so now is the time to take charge for improved quality of life! If ever you ask anyone what they would love most, they will almost indefinitely mention health as number one top of the list. With health we can climb mountains, swim across oceans, help others, find love, and obtain wealth.

We consume food at least three times a day on average, why not make that fuel count and ‘nutrify’ each and every single organ and living cell, as we have one body, one life, lets make it count.

Consuming healthy well balanced meals from all food groups (fruit, veg, nuts, seeds, legumes, grains, herbs, spice, edible roots & flowers), as well as eating from rainbow colours (white, yellow, orange, red, green, red, blue, purple, black, brown), daily sunshine D,  exercise, and relaxation leads to good health.

In today’s world where toxins are rife, they linger in the air that we breathe, swim in our waters, and leach into our depleted poisoned soils, it’s imperative that we start to heal ourselves with whole vegan foods, in order to detoxify our bodies & our minds from the daily garbage, grunge, heavy toxic metals, pollutants, and the violence, and start cleaning up and taking good care of our ecosystems. Health starts on our plates, as does peace.

Linked to brain, mood, pain, depression, anxiety, stress, apathy, therefore general health and wellbeing. Whole vegan foods, sufficient sleep/rest, laughter therapy, and exercise are all positive attributes for healthy nervous system. We are spoilt for choice as we mention just but a few options below.

B Complex – 

Vitamin B1 (Thiamin)

Seeds (sunflower high), nuts (macadamia high), whole wheat bread, green peas, squash, asparagus, dry roasted soy beans, beans (navy high)

Vitamin B2 (Riboflavin)

Almonds, mushrooms (raw brown Italian) , sesame seeds, spinach

Vitamin B3 (Niacin) 

Peanuts, mushrooms, green peas, sunflower seeds, avocado

Vitamin B6

Pistachios, dried fruits (prunes high), bananas, avocado, spinach, sunflower seeds

Vitamin B9 (Folate)

Beans (black eyed beans high), lentils, spinach, asparagus, lettuce (cos or romaine high), avocado, broccoli, tropical fruits (mango high), oranges, whole wheat bread

Vitamin B12 (Cobalamin) 

Fortified cereals, fortified tofu, fortified vegan milk, B12 vegan patches, pills and sprays

Vitamin C

Guava, black current, red pepper, kiwi, green peppers, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, brussel sprouts, grapefruit, peas, cauliflower, mango

Vitamin E

Almonds, seeds, swiss chard, mustard greens, spinach, turnips, kale, plant oils, hazelnuts, pine nuts, avocado, broccoli, parsley, papaya, olives

Magnesium 

Dark leafy greens (spinach high), beans (lima high), seeds (squash & pumpkin high), whole grain (brown rice high), nuts (almonds high), dark pure chocolate, avocados, banana

Vitamin K

Leafy greens, natto, brussel sprouts, spring onions, brussel sprouts, asparagus, sauerkraut, edamame, pickles, pumpkins, pine nuts

Copper

Dark pure chocolate, cashews, sunflower seeds, chickpeas, raisins, lentils, hazelnuts, dried apricots, avocado, sesame, seeds, quinoa, turnip greens, blackstrap molasses, shiitake mushrooms, almonds, asparagus, kale, chia seeds

Iron

Beans (large white high), lentils, tofu, dark leafy greens (spinach high) , dark chocolate, whole grains (quinoa high), mushrooms (white button high), seeds (squash & pumpkin seeds high), nuts, pumpkin, squash, acorn squash, salad greens, dried fruit (apricots high),  leeks, cashews

Zinc

Tofu, hemp seeds, nuts, lentils, oatmeal, mushrooms (shiitake high)

Omega 3

Flaxseed, chia, walnuts, soybeans, spinach

 

Enjoy, life is too short not to!

Do share with us how you take care of nerve health

CHART FOR HEART HEALTH

We take so much for granted, very often come to realise when it’s a little too late, damage is done, & deterioration has deeply set in, so now is the time to take charge for improved quality of life! If ever you ask anyone what they would love most, they will almost indefinitely mention health as number one top of the list. With health we can climb mountains, swim across oceans, help others, find love, and obtain wealth.

We consume food at least three times a day on average, why not make that fuel count and ‘nutrify’ each and every single organ and living cell, as we have one body, one life, lets make it count.

Consuming healthy well balanced meals from all food groups (fruit, veg, nuts, seeds, legumes, grains, herbs, spice, edible roots & flowers), as well as eating from rainbow colours (white, yellow, orange, red, green, red, blue, purple, black, brown), daily sunshine D,  exercise, and relaxation leads to good health.

In today’s world where toxins are rife, they linger in the air that we breathe, swim in our waters, and leach into our depleted poisoned soils, it’s imperative that we start to heal ourselves with whole vegan foods, in order to detoxify our bodies & our minds from the daily garbage, grunge, heavy toxic metals, pollutants, and the violence, and start cleaning up and taking good care of our ecosystems. Health starts on our plates, as does peace.

We have all come to know someone with heart issues: hypertension, high blood pressure, stroke, heart attack and or inflammation caused by not so healthy eating choices. As most are caught up in everyday life, long hours at work, and seemingly lack the time to cook, lack nutritional knowledge & know how but, if we compare the pain, expense, danger, and inconvenience of taking 18 pills every day that break down immune systems even down further and leave us feeling lifeless, and affect & negatively impact other organs, surely, it’s worth to take time out with loved ones to learn to cook, to enjoy time in the kitchen, prepping healthy food for the week, and converting to whole vegan foods that nutrify organs and cells, which keep us healthy.  There are no grey shades in-between. Let’s face it, today’s diseases are on the rise, as are the toxins in meat, dairy & eggs.  We need to make a choice if we value sentients, health & ecosystems. Doing good bounces good right back. Peaceful actions are great for the heart. Anyway, below spoils us for choice once again for great heart health. Wishing you love.

Potassium

Avocado, squash, spinach, sweet potato, potatoes, dried apricots, pomegranate, coconut water, white beans, banana, beet greens, white button mushrooms, tomatoes, broccoli, artichokes, green peas

Magnesium

Whole wheat flour, whole grains, spinach, quinoa, almonds, cashews, black beans, edamame, peanuts, tofu, sesame seeds

Omega 3

Flaxseed, chia, walnuts, soybeans, spinach

B Vitamins –

Vitamin B1 (Thiamin)

Seeds (sunflower high), nuts (macadamia high), whole wheat bread, green peas, squash, asparagus, dry roasted soy beans, beans (navy high)

Vitamin B2 (Riboflavin)

Almonds, mushrooms (raw brown Italian) , sesame seeds, spinach

Vitamin B3 (Niacin) 

Peanuts, mushrooms, green peas, sunflower seeds, avocado

Vitamin B6

Pistachios, dried fruits (prunes high), bananas, avocado, spinach, sunflower seeds

Vitamin B9 (Folate)

Beans (black eyed beans high), lentils, spinach, asparagus, lettuce (cos or romaine high), avocado, broccoli, tropical fruits (mango high), oranges, whole wheat bread

Vitamin B12 (Cobalamin) 

Fortified cereals, fortified tofu, fortified vegan milk, B12 vegan patches, pills and sprays

Fibre

Well that’ just about everything in the whole plant based kingdom, so no problems there. The more the merrier for super heart health.

Beta Carotene/Vitamin A

Carrots, sweet potato, kale, spinach, berries, apricot, papaya, cantaloupe, mango

Vitamin C

Guava, black current, red pepper, kiwi, green peppers, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, brussel sprouts, grapefruit, peas, cauliflower, mango

Vitamin E

Almonds, seeds, swiss chard, mustard greens, spinach, turnips, kale, plant oils, hazelnuts, pine nuts, avocado, broccoli, parsley, papaya, olives

Lycopene 

Guavas, watermelon, tomatoes, papaya, grapefruit, sweet rep peppers, asparagus, purple cabbage, , mangoes, & carrots

 

Enjoy, life is too short not to!

Do let us know how you are taking care of heart health

CHART FOR BRAIN HEALTH

We take so much for granted, very often come to realise when it’s a little too late, damage is done, & deterioration has deeply set in, so now is the time to take charge for improved quality of life! If ever you ask anyone what they would love most, they will almost indefinitely mention health as number one top of the list. With health we can climb mountains, swim across oceans, help others, find love, and obtain wealth.

We consume food at least three times a day on average, why not make that fuel count and ‘nutrify’ each and every single organ and living cell, as we have one body, one life, lets make it count.

Consuming healthy well balanced meals from all food groups (fruit, veg, nuts, seeds, legumes, grains, herbs, spice, edible roots & flowers), as well as eating from rainbow colours (white, yellow, orange, red, green, red, blue, purple, black, brown), daily sunshine D,  exercise, and relaxation leads to good health.

In today’s world where toxins are rife, they linger in the air that we breathe, swim in our waters, and leach into our depleted poisoned soils, it’s imperative that we start to heal ourselves with whole vegan foods, in order to detoxify our bodies & our minds from the daily garbage, grunge, heavy toxic metals, pollutants, and the violence, and start cleaning up and taking good care of our ecosystems. Health starts on our plates, as does peace.

The brain, the mecca and central hub hard drive to all machines, the central organ to the nervous system and linked to the spinal cord, making decisions and sending those to the rest of the body.  Whose function is motor, sensory, regulation, language, lateralisation, emotion, cognition. This muscle, an intricate world where nerves spark, cross & collide, through pockets of neurons, electrons, culminating ideas, saving memories, and ideas are stored. Where the five senses, and even the sixth meet to function well in unison with the rest of our bodies. We all have one, it is wise to put it to good use and nourish the grey matter. Below are some foods that nutrify the brain, keeping it healthy, youthful and alive. In addition, as with all muscles of the body, exercise plays an integral part in it’s health. Puzzles, word, number and memory games aid with brain health. The below food inspirations leave us spoilt for choice.

Vitamin B1 (Thiamin)

Seeds (sunflower high), nuts (macadamia high), whole wheat bread, green peas, squash, asparagus, dry roasted soy beans, beans (navy high)

Vitamin B2 (Riboflavin)

Almonds, mushrooms (raw brown Italian) , sesame seeds, spinach

Vitamin B3 (Niacin) 

Peanuts, mushrooms, green peas, sunflower seeds, avocado

Vitamin B6

Pistachios, dried fruits (prunes high), bananas, avocado, spinach, sunflower seeds

Vitamin B9 (Folate)

Beans (black eyed beans high), lentils, spinach, asparagus, lettuce (cos or romaine high), avocado, broccoli, tropical fruits (mango high), oranges, whole wheat bread

Vitamin B12 (Cobalamin) 

Fortified cereals, fortified tofu, fortified vegan milk, B12 vegan patches, pills and sprays

Omega 3

Flaxseed, chia, walnuts, soybeans, spinach

Vitamin C

Guavas, bell peppers, kiwi, strawberries, oranges, papayas, broccoli, tomatoes, snow peas, kale

Calcium

Tofu, leafy greens, beans, okra, acorn squash, black eyed peas,

Magnesium

Dark leafy greens (spinach high), beans (lima high), seeds (squash & pumpkin high), whole grain (brown rice high), nuts (almonds high), dark pure chocolate, avocados, banana

Zinc 

Tofu, hemp seeds, nuts, lentils, oatmeal, mushrooms (shiitake high)

 

Enjoy, life is too short not to

Just Vegan would love to hear how you are taking care of brain health

 

CHART FOR BONE HEALTH

We take so much for granted, very often come to realise when it’s a little too late, damage is done, & deterioration has deeply set in, so now is the time to take charge for improved quality of life! If ever you ask anyone what they would love most, they will almost indefinitely mention health as number one top of the list. With health we can climb mountains, swim across oceans, help others, find love, and obtain wealth.

We consume food at least three times a day on average, why not make that fuel count and ‘nutrify’ each and every single organ and living cell, as we have one body, one life, lets make it count.

Consuming healthy well balanced meals from all food groups (fruit, veg, nuts, seeds, legumes, grains, herbs, spice, edible roots & flowers), as well as eating from rainbow colours (white, yellow, orange, red, green, red, blue, purple, black, brown), daily sunshine D,  exercise, and relaxation leads to good health.

In today’s world where toxins are rife, they linger in the air that we breathe, swim in our waters, and leach into our depleted poisoned soils, it’s imperative that we start to heal ourselves with whole vegan foods, in order to detoxify our bodies & our minds from the daily garbage, grunge, heavy toxic metals, pollutants, and the violence, and start cleaning up and taking good care of our ecosystems. Health starts on our plates, as does peace.

Our bones support us and help us move so they do matter. Osteoporosis is still an increasing prevalence especially amongst the elderly, with an increase in fragility fractures, leading to mortality, morbidity, and decreased quality of life. Our bodies are able to heal, regenerate, & grow, this does not exclude our bones. In order to help bones heal and maintain bone density & strength, we need to consume foods that nourish, we need to exercise & stretch, rest and receive adequate daily Sunshine D & D.  Below are some guidelines, which leave us so spoilt for choice.

Calcium

Leafy green veg including broccoli, cabbage, okra –  but not spinach. Soybeans, tofu, nuts, bread and fortified flours, fortified soy, rice & oat drinks. Sesame seeds & tahini. Pulses, dried fruit (raisins, figs, dried apricots, prunes)

Sunshine D & D

Fortified fat spreads, cereals, soy drinks.

Zinc

Pumpkin seeds, dark pure chocolate, garlic, sesame seeds, watermelon seeds, wheatgerm, squash seeds, chickpeas, cashews, mushrooms, spinach

Magnesium

Whole wheat flour, whole grains, spinach, quinoa, almonds, cashews, black beans, edamame, peanuts, tofu, sesame seeds

Copper

Dark pure chocolate, cashews, sunflower seeds, chickpeas, raisins, lentils, hazelnuts, dried apricots, avocado, sesame, seeds, quinoa, turnip greens, blackstrap molasses, shiitake mushrooms, almonds, asparagus, kale, chia seeds

Potassium

Avocado, squash, spinach, sweet potato, potatoes, dried apricots, pomegranate, coconut water, white beans, banana, beet greens, white button mushrooms, tomatoes, broccoli, artichokes, green peas

Phosphorous  

Pumpkin & squash seeds, Brasil nuts, soy foods, beans & lentils

Vitamin K/K2

Leafy greens, natto, brussel sprouts, spring onions, brussel sprouts, asparagus, sauerkraut, edamame, pickles, pumpkins, pine nuts

Boron 

Beans, nuts, whole-grains, avocados, berries, plums, oranges, grapes

 

Enjoy, life is too short not to

Just Vegan would love to hear how you are maintaining bone health

JUST VEGAN MEAL DELIVERY IS GLOBE TROTTING 23 – 27 APRIL

JUST VEGAN MEAL DELIVERY IS GLOBE TROTTING 23 – 27 APRIL

*NEW IN THIS WEEK –

Salads, two fresh seasonal available daily, refer below menu 200g  at – R30

Sides, additional can now be added to all meals, refer menu below 200g – R30

Desserts as extras, refer menu below for chef’s recommendations – R45

*NOW ON WEEKLY SET FEATURED MENU –

Bread, soy free – R25

Butter plain salted – R45

Butter, garlic – R55

Butter, herb –  R55

Cheesecake, frozen, nut combo, drizzled with heavenly caramel sauce – R65

Chocolate hearts filled with goji, oat, & coconut trail mix, 12 p/c – R65

Chocolate hearts, soft centred caramel with hints of mint, 12 p/c – R65

Creamer, almond, thick, rich, warm & very creamy (perfect for coffee) – R35

Humus – R35

Juice & smoothie combinations – look out for seasonal juices & smoothies, made to order with superfoods included. Perfect for additional nutrient intake to balance out pH body levels – R35

Juice cleanses, 3 Day, (variety of 5 daily juices) – R420

Milk, almond (lovely for cereal, cooking, coffee, etc) – R25

Pate, Sun-dried tomato & Italian herb (gorgeous healthy anytime spread packed with omega 3) – R35

Samosa, ‘chicken’ 24 p/c – R96

Sun-dried tomato with olive oil & Italian herbs – R35

Tahini – R35

** All superfood beverages, milks, & creams serve 250 ml & served in glass bottles

**Pate, butter, humus, tahini – 150 g

*** NO preservatives added, all food & beverage made fresh to order.  We care about our ecosystems & do our best for mother earth.

This week’s salad options are: Greek salad, and Potato salad

This week’s side option is: Roasted Mediterranean beets

This week’s dessert option is: Apple crisp

Mediterranean Monday 

– Farfalle Ratatouille

– Bow tie pasta al dente, tossed with beautiful colours from the Mediterranean and pulled through almond cream sauce with light parmigiana & fresh basilica finish

Meaty Tuesday   

– Dillkött

– Another Swedish delight, must have. This time we emulate the lamb with jackfruit. The dill sauce is scrumptious & high source of calcium, magnesium and iron. We are serving pickle beet (so good for gut health & immune boost), dish is s/w potato

World Wide Wednesday  

– Bobotie

– Upon request & by popular demand The Vegan Rendition of The famous South African dish is back. Four animals flesh are emulated (cow, ostrich, lamb & pig) –  our ‘meat’ is clean, no one gets hurt, all ingredients are plant based, 100% vegan. We have added flax seed ground and swapped over to almond milk) – great omega for brain health. Our bread is stone ground based & made with 5 ingredients – no preservatives. S/w yellow rice & salad

Thursday Surprise 

– ‘Egg’ extravaganza

– Served on salad selection with salty cracks, cheese, & walnuts –  a play on ‘cream cheese’ topped with ‘salmon’ ribbons, boiled ‘egg’ & devilled ‘egg’ and loads of surprises (please note this is an ‘artisan’ dish, so the weight may not be there however the excitement will, as will the volume), just sit back & enjoy

Lazy Friday 

– Broccoli, ‘Bacon’ & ‘Cheese’ Bake

One of my favourites, such a classic, so yummy. Lovely way to end off a hectic week & start a restful weekend, topped with almond flakes and loaded with natural body boosters

Just Vegan cordially invites you to dinner @ R65 per meal serving of between 300g to 500g of gorgeous fresh ready prepped meal.   Allow Just Vegan to do all the hard work for you so that you can take the evening off.

Delivery time promptly between 17:00 – 18:00 within the Jukskei Park area at no additional charge. Order same day by latest noon on below form, or via email/ SMS/WhatsApp – details below.

Payment with delivery or after agreement.  All other areas most welcome, please contact for travel arrangement & out of boundary delivery.  If ordering from abroad, please also contact us directly on below number to keep in-touch & ahead of emergency arrangements.

Just Vegan & Vegan Chef On The Run with Šárka Hedström

For more info contact

info@veganchef.co.za

www.justvegan.co.za

0840476000