Ingredients:
Ingredients:
• 1/4 cup Zen Basil Seeds
• 1 cup water
• 2 hefty tablespoons basil pesto (blend fresh basil bunch, 2-3 garlic cloves, salt, pepper, half a lemon, 2 tablespoons olive oil)
• 2 tablespoons yogurt (for probiotics)
• Half a lemon juice
• Salt and pepper to taste
• 1 can tuna
• 2 finely chopped small apples
• Half a lemon, finely chopped with skin
• 1/4 cup pecans
• 1/4 cup dried cranberries
• 1/2 green chili pepper slices (seeds removed)
• 2 tablespoons olive oil
• 2 tablespoons nutritional yeast
Instructions:
1. Soak Zen Basil Seeds in 1 cup of water for about 10 minutes until they form a gel-like consistency.
2. Mix the pesto, yogurt, juice of half a lemon, salt, and pepper in a bowl. Taste and adjust seasoning if necessary.
3. Add the soaked basil seeds to the pesto mixture and mix well.
4. Add the tuna and mix again until well combined.
5. Incorporate the chopped apples, lemon pieces, pecans, cranberries, green chili pepper slices, and nutritional yeast. Mix thoroughly.
6. Drizzle with olive oil and give it one final mix.
7. Taste and adjust salt as needed.
8. Serve immediately or refrigerate for later use.
Total Nutritional Highlights:
• Fiber: Approximately 50.1g
• Protein: Approximately 60.2g
• Prebiotic: Present (from Zen Basil Seeds)
• Probiotic: Present (from yogurt)
• Calcium: Approximately 610 mg (60% DV from Zen Basil Seeds + small amounts from other ingredients)
• Potassium: Approximately 237 mg (from tuna and other ingredients)
• Magnesium: Approximately 244 mg (from Zen Basil Seeds, pecans, and other ingredients)
• Iron: Approximately 9.9 mg (primarily from Zen Basil Seeds)
• Omega-3: Approximately 6292 mg (from Zen Basil Seeds and tuna)
• Polyphenols: Present in Zen Basil Seeds, basil, garlic, olive oil, and cranberries
• Vitamin C: Approximately 57.9 mg
• Flavonoids: Present in Zen Basil Seeds
Notes:
• Zen Basil Seeds are rich in flavonoids, which are antioxidants that offset oxidative stress at the cellular level. In fact, 1 gram of hydrated basil seeds has been shown to absorb up to 15% of free radicals from the body based on published papers.
Nutritional Breakdown of just Zen Basil Seeds
Zen Basil Seeds (1/4 cup):
• Protein: 10g
• Fiber: 30g
• Omega-3: 5720 mg
• Calcium: 60% DV (600 mg)
• Magnesium: 40% DV (168 mg)
• Iron: 50% DV (9 mg)
• Polyphenols: Highly present
• Flavonoids: Present, acting as antioxidants
