Empanada, or empanadillas as they are called in my country, are a traditional Hispanic dish, usually filled with meat or fish and deep fried in oil. Served as tapas or as part of a casual meal, empanadillas are delicious, but can also be high in calories and saturated fat. So I came up with myContinue reading “Baked Empanadas: A Healthier Twist on a Classic”
Category Archives: Nutrition
Top 5 Lifestyle Changes to Prevent Chronic Illness
I have a question for you: If you could choose between taking a prescription pill throughout the rest of your life, or not taking any, what would you choose? I don’t think anybody enjoys taking pills (and much less paying for them), so I am going to assume that you’d rather not take any pillContinue reading “Top 5 Lifestyle Changes to Prevent Chronic Illness”
Unlock the Health Benefits of Beans
Beans usually get a bad rap. In my experience, they are thought to be high in calories, high in carbs, difficult to digest, and with low quality protein content (“incomplete”). Furthermore, in some countries, like my country of origin, they are usually consumed in heavy dishes loaded with fat and animal products (judías con chorizo,Continue reading “Unlock the Health Benefits of Beans”
Plant-Based Bolognese: A Nutritious Twist
I came up with this recipe looking for ways to use some canned lentil leftovers, in a way that would sort out a few weekday meals. Lentil bolognese is a classic in plant based diets. Here, I am pairing the lentils with walnuts, for a more complete amino acid profile (that is, complete plant-based protein).Continue reading “Plant-Based Bolognese: A Nutritious Twist”
Healthy Watercress and Turmeric Soup
I love watercress!! Along with Kale, mustard greens, and collards, watercress has the highest nutritional density or ANDI (Aggregate Nutritional Density Index). Watercress is not as common in the USA as their peers, nevertheless it can be found bagged in some large grocery chains, and in bulk in health and Asian stores. I get itContinue reading “Healthy Watercress and Turmeric Soup”
Easy Vegan Lentil Soup for Optimal Nutrition
Let’s learn how to cook and extra healthy and easy lentil soup! Loaded with fiber, provided by the lentils and veggies Loaded with complete protein, thanks to the legume and grain combination Abundant in vitamins, like the vitamin C in peppers and carotenoids in carrots (although the heat will limit what’s available in the finalContinue reading “Easy Vegan Lentil Soup for Optimal Nutrition”
The Health Benefits of Soy: Myth vs. Fact
Soy (or soya, like they call it in other English-speaking countries)… interestingly, this food has been a staple for centuries is the Western cultures, whereas in the Eastern world, it has been controversial. Fortunately, the misunderstanding around soy consumption has been sorted out and now it is considered a nutrition dense food anywhere in theContinue reading “The Health Benefits of Soy: Myth vs. Fact”
Tofu Scramble Recipe: Colombian Huevos Pericos Made Vegan
Huevos pericos, which perhaps could be translated into English as “Parakeet Eggs”, is a typical Colombian breakfast made of eggs, tomato and green onions. Here I am going to share a plant-based version, using tofu instead of eggs. This variant can be perfect for you if you are avoiding eggs, because of dietary restrictions, byContinue reading “Tofu Scramble Recipe: Colombian Huevos Pericos Made Vegan”
Healthy Black Bean and Kale Chili Recipe
Traditional chili is a comfort Mexican dish made with ground beef on a seasoned tomato base (also known as “chili con carne”). It is actually this tomato base and the spices used which give chili their distinctive flavor, not the meat. Therefore, it is possible to recreate the flavors and texture of a traditional chiliContinue reading “Healthy Black Bean and Kale Chili Recipe”
Sesame eggplant, shiitake and tempeh
Many of us are familiar with tofu, but tempeh? What is that? Tempeh is a fermented food high in plant-based protein, typically made of soybeans but it can also be made of other grains. My go-to is Trader Joe’s 3 organic grain tempeh, which is made of soybeans, brown rice, barley, and millet. Even ifContinue reading “Sesame eggplant, shiitake and tempeh”
