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.