Superfoods

Choosing the Right Chocolate type: A Nutritional Guide

I have yet to meet somebody who doesn’t like chocolate. I personally love it, a little too much I would even say! And this is OK, because unlike most other treats, chocolate can be good for you – if you choose the right type, and control your portions. My goal with this guide is toContinue reading “Choosing the Right Chocolate type: A Nutritional Guide”

Vegan Colcannon variation (Irish mashed potatoes with cabbage)

I don’t know if I’ve shared this before, but having multiple food leftovers that I need to use before they spoil always sparks my culinary creativity. The challenge is: How can I build a dish that includes all these ingredients? This is exactly how I came up with this recipe. I had some raw cabbage,Continue reading “Vegan Colcannon variation (Irish mashed potatoes with cabbage)”

Easy tofu cream cheese (dairy free and vegan)

If there’s a food that can be challenging to replace when you are on a plant based diet, or you need to avoid dairy, that’s cheese. There are vegan and dairy free cheese options for purchase at the grocery stores, but in most cases, they have null nutritional value; on the contrary, they are basicallyContinue reading “Easy tofu cream cheese (dairy free and vegan)”

Are Eggs Good for You? Nutrition Insights and Alternatives

Eggs… vilified in the late 1900s due to their cholesterol content, and then promoted as health food, even superfood, in the current times. If you had to pick a single food that has been object of strong controversy, and still is, that would be eggs. No wonder why the jury is still out, because eggsContinue reading “Are Eggs Good for You? Nutrition Insights and Alternatives”

Baked Empanadas: A Healthier Twist on a Classic

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”

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”

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”

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”