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”
Tag Archives: vegan
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”
Lifestyle for Better Heart Health (part 1: diet)
The month of February is associated with love, as of Saint Valentine, the patron of lovers, is commemorated on the 14th. And love is symbolically associated with the heart. But there’s another important thing to consider in February as well: your cardiovascular health, that is, the health of your heart, your blood vessels, and theContinue reading “Lifestyle for Better Heart Health (part 1: diet)”
Easy Vegan Lentil Soup for Optimal Nutrition
Let’s learn how to cook and extra healthy and easy lentil soup! Even if technically it is not necessary, I always advice to soak your lentils. This reduces the “anti-nutrient” content (phytates), helping with digestion and increasing nutrient absorption. It also shortens the cooking time, although lentils cook fast anyway. I like to add limeContinue 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”
Oats: A Nutritional Powerhouse for Heart Health
Superfoods… most of us have heard this word, and probably foods like kale or chia seeds come to mind. Superfoods are supposed to have kind of magical powers for our health, due to their extremely high nutrient density, and also to the presence of other compounds like antioxidants and fiber. Even in my Nutritionist CertificationContinue reading “Oats: A Nutritional Powerhouse for Heart Health”
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