Beet Salad

Ingredients:

• 2 tablespoons Zen Basil seeds

• 1/2 cup water

Yogurt Sauce

• 1/2 cup yogurt

• 1/4 cup goat cheese or feta cheese, crumbled

• 1 teaspoon crushed garlic

• 1 teaspoon salt

Salad Toppings

• 1-2 medium beets, cooked and thinly sliced

• 2 tablespoons Italian parsley, chopped

• 1 tablespoon lemon vinaigrette

• 1 tablespoon balsamic vinegar

• 1 tablespoon olive oil

• 2-3 Brazil nuts, chopped

Instructions:

Step 1: Hydrate Zen Basil Seeds

1. In a small bowl, combine 2 tablespoons of Zen Basil seeds with 1/2 cup of water.

2. Stir the mixture well and let it sit for about 5 minutes until the seeds have absorbed the water and formed a gel-like consistency.

Step 2: Prepare the Yogurt Sauce

1. In a medium-sized bowl, mix together:

• 1/2 cup of yogurt

• 1/4 cup of goat cheese or feta cheese

• 1 teaspoon of crushed garlic

• 1 teaspoon of salt

2. Whisk until smooth and well combined.

Step 3: Assemble the Dish

1. On a large platter, spread a layer of the yogurt sauce evenly.

2. Top with a layer of the hydrated basil seeds.

3. Arrange the slices of beet on top of the basil seeds layer.

4. Drizzle some more yogurt sauce over the beets.

5. Sprinkle with chopped Italian parsley.

Step 4: Add the Finishing Touches

1. Drizzle the salad with lemon vinaigrette, balsamic vinegar, and olive oil.

2. Garnish with chopped Brazil nuts for added crunch and flavor.

Nutritional Highlights

This recipe combines the powerful nutritional profile of Zen Basil seeds, rich in fiber, protein, omega-3 fatty acids, and polyphenols, with the creamy goodness of yogurt and cheese, the earthiness of beets, and the vibrant flavors of fresh herbs and vinaigrettes. The Brazil nuts add a delightful crunch and a boost of healthy fats.

Enjoy your flavorful and health-boosting dish!

Apple Salad

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

Zen Basil White Sauce Nutritional Powerhouse

Nutritional Value of Key Ingredients:

Zen Basil Seeds:

• Fiber: A powerhouse with 15 grams per serving, promoting gut health and aiding in digestion.

• Protein: 5 grams of complete with all aminos high-quality plant-based protein.

• Calcium: Strengthens bones and teeth (30% DV).

• Potassium: Regulates fluid balance and muscle contractions.

• Magnesium: Supports muscle and nerve function, and energy production (20% DV).

• Iron: Essential for blood production and oxygen transport (25% DV).

• Manganese: Important for bone formation and nutrient absorption.

• Omega-3 Fatty Acids: Anti-inflammatory benefits and support heart health.

• Polyphenols & Flavonoids: Powerful antioxidants that combat oxidative stress and reduce inflammation.

• Oligosaccharides: Prebiotics that promote the growth of beneficial gut bacteria.

Grass-Finished Yogurt:

• Probiotics: Support a healthy gut microbiome.

• Protein & Calcium: Essential for muscle repair and bone health.

Goat Cheese (or Feta):

• Protein: High-quality animal protein.

• Calcium: Strengthens bones and teeth.

• Probiotics: Enhance gut health.

Garlic:

• Antioxidants: Support immune function and reduce inflammation.

Olive Oil:

• Monounsaturated Fats: Promote heart health and have anti-inflammatory properties.

Health Benefits:

This recipe supports an anti-inflammatory diet, promoting overall health through high fiber, protein, and a rich array of micronutrients. The combination of probiotics from yogurt and prebiotics from oligosaccharides enhances gut health, while omega-3s and antioxidants provide strong anti-inflammatory effects.

Recipe: Zen Basil White Sauce

Ingredients:

• 2 tablespoons Zen Basil seeds, hydrated in ½ cup grass-finished yogurt

• 2 tablespoons goat cheese (or substitute with feta)

• 3 cloves garlic, crushed

• 1 teaspoon salt

• ¼ cup water

Instructions:

1. Mix all ingredients in a bowl.

2. Set aside for 10 minutes to allow everything to hydrate.

3. For a larger batch, increase quantities proportionally and store in a sealed container in the refrigerator for up to 3 days.

Roasted Turnip Plate

Ingredients:

• 8 turnips, cut into small cubes

• Salt, pepper, garlic powder, and olive oil to taste

Instructions:

1. Preheat the oven to 375°F (190°C).

2. Toss the turnip cubes with salt, pepper, garlic powder, and enough olive oil to coat.

3. Roast in the oven for 30 minutes until golden and tender.

Assembly:

1. Base Layer: Spread Zen Basil White Sauce on the plate.

2. First Layer: Drizzle with lemon basil dressing. (Tag recipe)

3. Second Layer: Zen Basil red cabbage pickled (recipe : half a red cabbage, shredded half a cup of apple cider vinegar, 2 tablespoons Zen Basil seeds, 1 -2 tablespoons honey 3 garlic minced 1 tsp salt mix all together seal container refrigerator for up to 2 weeks)

4. Third Layer: Add roasted turnips.

5. Final Layer: Top with white, green, and red cabbage.

Drizzle and Garnish:

• Drizzle with balsamic vinegar, honey, and olive oil.

• Sprinkle with parmesan cheese, macadamia nuts, and fresh basil.

Enjoy a nutrient-dense, delicious, and anti-inflammatory meal that supports your health and well-being!

Zen Basil Seed Brittle Salad

Ingredients:

1 cup mixed nuts (walnuts, pistachios, pecans, or Brazilian nuts, roughly chopped)

1/2 cup Zen Basil seeds (60g fiber, 20g protein, and a wealth of micronutrients)

1/4 cup honey or maple syrup

2 tsp olive oil

1/2 tsp salt

1/4 tsp pepper

Instructions:

Preheat your oven to 275°F (135°C).

In a mixing bowl, combine the chopped nuts, Zen Basil seeds, honey (or maple syrup), olive oil, salt, and pepper. Mix well to ensure everything is evenly coated.

Spread the mixture onto a small baking sheet lined with parchment paper, ensuring it is evenly distributed.

Bake in the preheated oven for 35 minutes.

Remove from the oven and allow the brittle to cool completely.

Once cooled, break the brittle into small pieces.

Salad with Zen Basil Seeds Brittle

Ingredients:

1/4 cup Zen Basil seeds (hydrated in water)

1 cup room temperature water

5 oz (1 container) arugula or spinach

1 pint seasonal strawberries, sliced

1 avocado, diced

1/2 cup toasted Zen Basil nut brittle

1/2 cup crumbled feta cheese or goat cheese (for higher nutritional value)

Instructions:

In a bowl, hydrate the Zen Basil seeds by adding them to 1 cup of room temperature water. Let them sit for about 5 minutes until they form a gel-like consistency.

In a large salad bowl, combine the arugula (or spinach), sliced strawberries, diced avocado, and crumbled feta (or goat cheese).

Add the hydrated Zen Basil seeds and toasted Zen Basil nut brittle to the salad.

Vinaigrette

Ingredients:

Half of a small jalapeño, deseeded and minced

1/3 cup olive oil

1 tsp lime zest

2 tbsp lime juice

1/2 tbsp honey

1 tsp salt

Instructions:

In a small bowl or jar, combine the minced jalapeño, olive oil, lime zest, lime juice, honey, and salt.

Whisk or shake well to combine all the ingredients.

Final Assembly:

Drizzle the vinaigrette over the salad and toss gently to combine.

Serve immediately and enjoy your nutritious and delicious Zen Basil Seeds Brittle Salad!

Watermelon Salad

Ingredients:

• 2 tablespoons Zen basil seeds (15g fiber, 5g protein)

• 5 ounces Greek yogurt

• 2 cups watermelon cubes

• 1 cucumber, sliced

• 2 tablespoons cheese of choice (Parmesan, goat, or vegan cheese)

• Juice of half a lemon

• Drizzle of extra virgin olive oil

• 1 teaspoon sea salt

• Pinch of chili pepper flakes

• Fresh basil leaves

Instructions:

1. On a large plate, layer half of the Greek yogurt and sprinkle 1 tablespoon of Zen basil seeds.

2. Top with watermelon cubes, cucumber slices, lemon juice, sea salt, and chili pepper flakes.

3. Add the rest of the Zen basil seeds, Greek yogurt, and cheese.

4. Drizzle with olive oil and toss with fresh basil leaves.

5. Serve immediately and enjoy.

Nutritional Benefits and Total Content:

• Zen Basil Seeds: 2 tablespoons (15g fiber, 5g protein)

• Greek Yogurt: 5 ounces (0g fiber, 12g protein)

• Watermelon: 2 cups (1g fiber, 2g protein)

• Cucumber: 1 medium (1g fiber, 1g protein)

• Cheese of Choice (e.g., Parmesan): 2 tablespoons (0g fiber, 4g protein)

• Fresh Basil Leaves: negligible amounts for both fiber and protein

Transform your ordinary watermelon salad into a delicious complete meal that is sweet and zesty and absolutely delicious!!

Ordinary watermelon salad is usually missing key nutrients like fiber and protein, but not this one!

Total Fiber and Protein:

• Fiber: 17 grams

• Protein: 24 grams

Enjoy this vibrant and healthy salad as a complete meal!

Arugula Salad

Ingredients:

2 Tbsp Zen Basil seeds

2 Tbsp mustard

1 Tbsp honey

5 oz yogurt of choice (I used Greek)

1 tsp salt

8 oz arugula

Decoration

1 pear

Handful of purple cabbage pickled

Handful of pistachios

Cheese of choice

Instructions:

In a bowl, mix yogurt, seeds, honey, mustard salt. Toss well with arugula.

Decorate with cabbage, pistachios and cheese.

Total fiber: 25g

Total Protein: 25