Ingredients:
• ⅓ cup Zen Basil seeds (6 tablespoons)
(Zen Basil seeds are USDA-certified organic, providing 15g of fiber and 5g of complete protein per 2 tablespoons, meaning 22.5g of fiber, 7.5g of complete protein, and 4,290mg of omega-3s per ⅓ cup. These seeds are packed with essential nutrients like calcium, magnesium, iron, and polyphenols. Hydrating them in yogurt brings out their full nutritional benefits. Zen Basil seeds were a game changer for my family’s health, helping with metabolic health, weight management, and reversing chronic conditions like diabetes, joint issues, asthma, and sleep apnea. Always verify the organic certification of any product through the Organic Integrity Database to ensure you’re getting real, clean nutrients.)
• 24 ounces grass-finished organic yogurt (or clean vegan yogurt for my vegan friends)
(Grass-finished yogurt is packed with probiotics, calcium, and healthy fats. You can also choose a clean, additive-free vegan yogurt. It’s important to stay informed about your supply channels as many processed foods, even labeled as healthy, come from the same supply chains as the processed food industry. Nutrients from whole foods are much more bioavailable than those from processed sources.)
• 1/4 tsp sea salt
(Sea salt enhances the flavor of the dish while providing essential minerals.)
• 3 bunches of organic carrots
(Sourced from a local farmer’s market, organic carrots are rich in beta-carotene, vitamin A, antioxidants, and fiber. Organic sourcing is vital for ensuring the highest nutritional value.)
• Carrot leaves
(Carrot leaves are nutrient-rich, packed with vitamins A, C, and K, and minerals like potassium, magnesium, and iron. After washing and chopping, massage them with salt, pepper, and lemon juice for a fresh, tangy flavor.)
• 2-3 cloves of garlic, chopped
(Garlic adds antioxidants and anti-inflammatory properties, boosting immune health.)
• 1 lemon, juiced
(Provides vitamin C and antioxidants, helping with iron absorption from the meal.)
• Generous amount of extra virgin olive oil
(Rich in healthy fats and antioxidants, olive oil supports heart health and helps reduce inflammation.)
• Salt and pepper to taste
(I personally use JF salt, known for its clean and pure flavor. I’ve trusted Jennifer Fisher for five years. Although she’s primarily known for jewelry, her salt aligns with her anti-inflammatory mission.)
• Chopped nuts (optional, such as Brazil nuts)
(Brazil nuts provide selenium, which supports immune and thyroid health.)
• Balsamic vinegar
(Adds depth and tang to the dish, balancing the flavors beautifully.)
Instructions:
1. Prepare the Zen Basil Yogurt Mixture:
In a large bowl, hydrate ⅓ cup of Zen Basil seeds (6 tablespoons) with 24 ounces of grass-finished organic yogurt and ¼ tsp of sea salt. Stir well and chill overnight. This allows the seeds to fully absorb the liquid and create a creamy texture. For this dish, you’ll use half of this mixture.
2. Prepare the Carrots:
Preheat the oven or air fryer to 400°F. Wash the carrots and drizzle them with olive oil. Roast for 10-12 minutes until golden and slightly caramelized. No need to season with salt and pepper at this stage.
3. Prepare the Carrot Leaves:
After washing and chopping the carrot leaves, massage them with salt, pepper, and lemon juice until tender. Set aside.
4. Assemble the Salad:
• Spread half of the Zen Basil yogurt mixture on the base of your serving plate.
• Sprinkle the chopped garlic over the yogurt.
• Add a layer of the massaged carrot leaves.
• Top with the roasted carrots.
• Drizzle more of the Zen Basil yogurt mixture over the carrots, followed by any leftover olive oil from the pan.
• Add a drizzle of balsamic vinegar, fresh lemon juice, and sprinkle with freshly chopped basil leaves.
• Finish with a final sprinkle of JF salt and pepper to bring all the flavors together.
Nutritional Insights for Half the Zen Basil Mixture:
1. Zen Basil Seeds (6 tablespoons hydrated in 24 ounces of yogurt):
• Fiber: 22.5g total in ⅓ cup → 11.25g in half
• Protein: 7.5g total in ⅓ cup → 3.75g in half
• Omega-3s: 4,290mg total in ⅓ cup → 2,145mg in half
• Calcium: 555mg total in ⅓ cup → 277mg in half
• Magnesium: 135mg total in ⅓ cup → 67.5mg in half
• Iron: 7.05mg total in ⅓ cup → 3.52mg in half
• Rich in polyphenols (antioxidants with anti-inflammatory properties).
2. Total Nutritional Profile for the Dish:
• Fiber: ~21g (from whole food sources, providing significantly more benefits than isolated fiber supplements)
• Protein: ~14g (from Zen Basil seeds, yogurt, and carrot leaves, much more bioactive than isolated pea protein found in supplements)
• Omega-3s: 2,145mg
• Calcium: ~577mg (approximately 45% of the daily recommended value)
• Potassium: ~510mg
• Magnesium: ~135mg
• Iron: ~5.8mg (approximately 32% of the daily recommended value)
Real Nutrients vs. Processed Supplements:
This dish is packed with real whole food nutrients. The 21g of fiber and 14g of protein in this recipe come from complete, unprocessed sources, making them superior to the isolated nutrients found in processed supplements. For example, 3.75g of complete protein from Zen Basil seeds is far more bioavailable and effective than 10g of cheaper protein value like pea protein found in supplements, which isn’t even a complete protein.
And
The 21g of fiber in this dish is sourced from real whole foods, offering far greater digestive and overall health benefits than usually cheap sources of fiber powders, which is highly processed and only a fraction of what real fiber offers.
By choosing real whole foods like Zen Basil seeds and organic ingredients, you’re providing your body with bioactive, absorbable nutrients that nourish you at the cellular level. Unlike processed supplements, which can be isolated and incomplete, whole foods offer complete nutritional benefits.
