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Delicious & Healthy Recipes

Manna Power Bowl

Ingredients

Base:
1 cup cooked quinoa (low GI, magnesium-rich)
1 cup baby spinach
½ cup steamed broccoli florets
½ small, sweet potato, roasted and cubed

Protein:
200 g grilled chicken breast or grass-fed beef strips (rich in zinc, complete protein, and B vitamins)
Healthy Fats:
½ avocado, sliced
1 tbsp extra virgin olive oil or pumpkin seed oil
1 tbsp pumpkin seeds (magnesium + zinc boost)
Flavour Boost:
1 tsp turmeric powder (anti-inflammatory)
½ tsp ground ginger (supports hormone balance)
Juice of ½ lemon
Sea salt and cracked black pepper to taste

Optional Topping:
1 tbsp Greek yogurt (adds probiotics and calcium)
Sprinkle of chili flakes for metabolic support

Instructions

Cook the base:
Prepare quinoa according to package directions (1 part quinoa to 2 parts water).
Roast sweet potato cubes at 200°C for 20 minutes until golden.

Prepare the protein:
Grill chicken or beef in olive oil with turmeric, ginger, salt, and pepper.

Assemble the bowl:
Layer spinach, quinoa, sweet potato, and broccoli.
Top with your protein.
Add avocado slices and sprinkle pumpkin seeds.

Finish:
Drizzle with olive or pumpkin seed oil.
Add lemon juice and Greek yoghurt if desired.

Health Benefits

Supports Testosterone Levels and Balances Blood Sugar Levels

Stabilises Blood Sugar:
The combination of quinoa and sweet potato provides low-GI carbohydrates, helping to maintain steady blood sugar levels and prevent insulin spikes that can negatively affect testosterone.

Boosts Testosterone Production:
Lean grilled chicken or grass-fed beef deliver zinc, iron, and B vitamins, all essential nutrients for testosterone synthesis and muscle recovery.

Supports Hormone Balance:
Spinach, broccoli, and pumpkin seeds are rich in magnesium, which helps regulate testosterone and improve energy metabolism.

Provides Healthy Fats for Hormone Creation:
Avocado, olive oil, and pumpkin seeds supply monounsaturated and polyunsaturated fats, vital for hormone production and cardiovascular health.

Reduces Inflammation and Stress:
Turmeric and ginger act as natural anti-inflammatories, lowering cortisol (the stress hormone) that can suppress testosterone.

Promotes Muscle Growth and Recovery:
High-quality protein from chicken or beef supports lean muscle mass, strength, and post-exercise recovery.

Chicken

November 11, 2025

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