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  • Adriano dos Santos

Collagen rich colourful veggies

The word on the street is that colorful meals are healthy meals! And we all want to eat healthier, right? Many of these colorful meals look healthy and hearty… others just look plain fun, nutritious and delicious!

Stir-fry vegetables is an easy way to prepare your meals and keeping their flavours and nutrition. I keep trying to eat all the colours of veggies and fruits everything day. That's my new healthy habit which has been on automatic pilot nowadays.

Why colourful plates?

Because that is the way we get all the phytochemicals into our body. Phytonutrients or phytochemicals, are components of plants that are powerful defenders of health.

Studies show that people who eat more plant foods have reduced risk of chronic diseases such as diabetes, heart disease, and cancer. Phytonutrients provide many functions in the plant itself, such as providing protection from pests and environmental stressors, along with imparting color and distinctive tastes and smells. In the human body, phytonutrients stimulate enzymes that help the body get rid of toxins, boost the immune system, improve cardiovascular health, promote healthy estrogen metabolism, and stimulate the death of cancer cells.

Tip: I have five different vegetables and fruits shopping list which I use them in cycles in order to keep the variety high. Luckily I have an organic farmer right in my area who deliver all fresh every Saturday morning on my door step. That insures that I get no distraction in supermarkets getting the same vegetables every week and also that I get high quality organic and seasonal products.

Adding bone broth protein into your veggies

Bone broth protein has become a popular supplement among health enthusiasts.

It is often touted for its wide variety of nutrients that may boost your immune system, improve joint health and benefit your skin and digestion.

Bone broth protein is a nutritional supplement that claims to offer you the health benefits of bone broth and protein, all in a convenient powder form. You can take this protein powder by mixing it with water or a liquid of your choice.

According to manufacturers, bone broth protein is made by cooking chicken bones, ligaments, tendons, and water under high pressure and sustained high heat. This allows the broth to be cooked for a shorter time to help retain its nutrients. These include chondroitin, glucosamine, hyaluronic acid, potassium, calcium, and magnesium, which may be lost when cooking for long periods of time. The broth is then dehydrated at a low temperature and concentrated into powder. Because bone broth protein is simply concentrated bone broth, all of its protein comes straight from the broth and not other sources like whey, soy or egg.

Most bone broth protein supplements on the market are made with chicken bone broth, but there are alternatives made with broth from grass-fed beef bones.

A single scoop of the protein powder provides you with 20grams of protein, which is on par with most protein supplements on the market (1).

Less inflammation: The glycine and glutamine in bone broth may have anti-inflammatory effects like suppressing the inflammatory hormones IL-6 and TNF-α, and suppressing free radicals, which damage cells (2,3,4,5).

Quick lunch Recipe

Prep Time: 10 minutes

Cook Time: 15 minutes

Total: 25 minutes


  • 1 yellow zucchini (slice into bite size pieces)

  • 100gr frozen squash (just for making it easy)

  • 1 purple zucchini (slice into bite size pieces)

  • 1 garlic clove minced

  • 1 tablespoon coconut amino (more to taste)

  • 1 tablespoon olive oil

  • 1 tablespoon cerviche herb mix

  • 1 teaspoon chilli flakes


  • Stir fry the garlic in the olive oil for approximately for 2min

  • Add all the chopped veggies at once and stir-fry for 3min

  • Add all the other ingredients, mix it all very well and let it simmer to about 10min with a lid on it.

  • Serve it with nutritional yeast, chicken, fish or meat for extra protein.


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