Healthy Foods & Recipes:

1. Rich in Antioxidants
   • Shallots are packed with flavonoids and sulfur compounds that help fight oxidative stress, reducing the risk of chronic diseases like heart disease and cancer.
2. Supports Heart Health
   • The allicin in shallots can help lower cholesterol levels and blood pressure, improving overall cardiovascular health.
3. Boosts Immune System
   • Shallots contain vitamin C, quercetin, and other compounds that enhance immune function and help the body fight off infections.
4. Aids Digestion and Gut Health
   • Shallots are a good source of prebiotic fiber, which promotes a healthy gut microbiome and improves digestion.

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Healthy Recipe: Spicy Roasted Shallot and Chickpea Salad

This delicious salad features roasted shallots, chickpeas, and a tangy, spicy dressing, making it a perfect protein-packed, fiber-rich dish.

Ingredients:

• 6 shallots, peeled and quartered
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp cayenne pepper (adjust to taste)
• 1 tsp cumin
• Salt and black pepper to taste
• 4 cups mixed greens (spinach, arugula, or romaine)
• ½ cup cherry tomatoes, halved
• ¼ cup crumbled feta cheese (optional)
• ¼ cup fresh cilantro or parsley, chopped

Dressing:

• 2 tbsp fresh lemon juice
• 1 tbsp apple cider vinegar
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• ½ tsp honey or maple syrup
• 1 clove garlic, minced
• Salt and black pepper to taste

Instructions:

1. Roast the Shallots and Chickpeas:
   • Preheat oven to 400°F (200°C).
   • Toss the shallots and chickpeas with olive oil, smoked paprika, cayenne, cumin, salt, and pepper.
   • Spread on a baking sheet and roast for 20-25 minutes until crispy and golden brown.
2. Prepare the Dressing:
   • Whisk together lemon juice, apple cider vinegar, olive oil, Dijon mustard, honey, garlic, salt, and black pepper.
3. Assemble the Salad:
   • In a large bowl, combine mixed greens, cherry tomatoes, roasted shallots, and chickpeas.
   • Drizzle with dressing and toss gently.
   • Top with feta cheese and fresh herbs.
4. Serve and Enjoy:
   • Serve immediately as a light meal or side dish.

This recipe offers a great balance of protein, fiber, and antioxidants, making it perfect for a nutritious, flavorful meal! 🌿🔥

Source: ChatGPT