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◉ Mediterranean Diet · 117. Olive Pumpkin (Roasted in Olive Oil)
I. Recommended Dietary Therapy and Reasons
Recommended dishes:橄榄油烤南瓜（Olive Pumpkin）
Recommended reasons: 橄榄油烤南瓜甜润柔软，颜色温暖，适合艺术疗法表达皮肤剥离体验课程。南瓜烘烤后自然变甜，象征紧张情绪也可以被温和转化。它能作为绘画或触感表达后的安抚食物，让身体重新获得柔和感。
2. Recipe and Method
Recipe (1–2 servings):
- 200g pumpkin
- 1 tablespoon olive oil
- A pinch of cinnamon powder, optional
- A pinch of sea salt
- A pinch of black pepper
- 南瓜籽 少许，可选
practice:
- 南瓜去皮切块。
- 加入橄榄油、海盐、黑胡椒和少量肉桂粉拌匀。
- 平铺烤盘。
- Bake at 200°C for 25–30 minutes.
- 撒南瓜籽后食用。
3. Small rituals for body and mind
看南瓜颜色时，选择一种颜色形容今天的情绪。
翻动南瓜时，让手部参与安全动作。
食用时感受甜润，提醒自己压力可以被温和转化。
4. Dietary Therapy Experience Record
- Record the time of consumption, whether it is breakfast, lunch, dinner, or a caregiver during a time of anxiety, impulsiveness, or fatigue.
- Observe changes in satiety, physical relaxation, hand impulses, and emotional stability within 30–60 minutes after consumption.
- Record whether this recipe helps you reduce the urge to peel or makes it easier for your body to return to a sense of security.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:橄榄油烤南瓜 · 地中海温和食养练习
6. Precautions
- 南瓜含碳水，控糖者控制份量。
- 肉桂可省略。
- 烤制时避免过焦。
- 南瓜籽过敏者不加。
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have food allergies, chronic diseases, are pregnant, are taking special medications, are on a low-salt diet, are controlling your blood sugar, or have other nutritional restrictions, please prioritize following the advice of your healthcare provider and nutritionist.
Intelligently recommend dietary therapy combinations according to the course stage, which are low-burden, highly nutritious, easy to operate and replaceable; load them to the content box on the right with one click, so you can eat well and make rapid progress.
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Record key progress and reflections by unit, automatically summarize and visualize trends, support attachments and reminders, and help you steadily achieve your goals with full traceability.