Recipes

Healthy life = balanced lifestyle 🥕 Nutrition made simple, wholesome & delicious.

Hibiscus flower tacos

Yields: 8 tacos Cooking time: 15 minutes Ingredients: 2 cups of dried hibiscus flowers 2 red tomatoes, chopped 4 Tbsp chopped onion 2 serrano peppers (optional) 2 tsp avocado oil salt and pepper to taste 8 corn tortillas Instructions: Pour 4 cups of the water in a medium saucepan add dried hibiscus flowers and simmer … Continue reading Hibiscus flower tacos

Avocado-Artichoke Pesto

Yields: 4 servings Prep time: 5 minutes Ingredients: 1 ripe large avocado, peeled, pitted, and diced ¼ cup fortified nutritional yeast 1 tsp fresh garlic, minced 1 can of artichokes, drained 1 cup fresh basil juice of 1 lime 1 Tbsp olive oil Water as needed Salt and pepper to taste   Instructions: Combine avocado, … Continue reading Avocado-Artichoke Pesto

Mini Oatmeal Muffins

Yields: 24 mini muffins Cook time: 15 minutes Ingredients: 2 cups of instant oatmeal 1 ½ tsp baking powder ½ tsp baking soda 2 large ripe bananas, mashed 2 large eggs 1 cup plain, non-fat, Greek yogurt 3 Tbsp honey ½ tsp pure vanilla extract 1/8 tsp salt Mix-ins ½ C blueberries ¼ C sliced … Continue reading Mini Oatmeal Muffins

Basic Nut Cheese

Ingredients for base: 1 ½ C whole almonds or chews ½ C water 1 Tbsp extra virgin olive oil Optional flavors, add either of the following to the base: – Savory: ½ C lime juice & salt to taste – Sweet: ½ tsp cinnamon & 1 tsp honey – Roasted Garlic & herb: 3 Tbsp … Continue reading Basic Nut Cheese

Vegan Mayo

Swap your traditional mayonnaise for this vegan version, compared to traditional mayonnaise you will save about 40% total calories and 60% total fat per portion! Most importantly, you add fiber, protein, omega-3 and replace saturated fat (from traditional mayo) with healthy fats. Yields: ½ cup (120 ml/ 4 oz) Ingredients: 4 Tbsp whole flaxseeds 12 … Continue reading Vegan Mayo

Cauliflower mashed potatoes

Boost your traditional mashed potatoes with nutrient-rich ingredients like cauliflower, you can also save about 50% of total carbs (for those counting carbs). You can also make it dairy free by using veggie stock for milk and ghee for butter. Yields: 4 servings Ingredients: 2 potatoes (cook with skin) 3 cups of cauliflower florets 1 … Continue reading Cauliflower mashed potatoes

5-minute Chocolate Oatmeal Muffins

Yields: 6 muffins Cook time: 5 minutes Ingredients: 1 cup dry instant oatmeal 1 unsweetened apple sauce container 1 medium ripe banana, mashed 1 tablespoon of ground flaxseeds 2 tablespoons of chocolate almond butter Optional: pieces of chocolate chips, fresh blueberries, dried fruit or chopped nuts Instructions: Mix all the ingredients and place them in … Continue reading 5-minute Chocolate Oatmeal Muffins

Lentil-tortilla soup

Yields: 8 cups Cook time: 15 minutes on Instapot, 5-6 hours on slow cooker Ingredients: For the broth: ½ cup diced onion 1 bell pepper, diced 4 cups vegetable broth (or chicken broth) 3 divined and rehydrated California peppers 2 cans (14-15 oz) low-sodium crushed tomatoes 2 tsp minced garlic 2 corn tortillas, charbroiled ½ … Continue reading Lentil-tortilla soup

Chocolate Coconut Oatmeal cookies

Yields: 20 cookies Ingredients: 2 large ripe bananas, mashed 1 C instant oatmeal 1 C old fashioned oats 8 dried prunes, finely copped 1 Tbsp ground flaxseeds 1 Tbsp shredded, unsweetened coconut 1 Tbsp unsweetened cocoa powder ½ C unsweetened coconut milk beverage ¼ C semi-sweet mini chocolate chips Variations: you can replace chocolate chips … Continue reading Chocolate Coconut Oatmeal cookies

Flourless Breakfast Burritos

Yields: 6 Prep time: 15 minutes Ingredients: 6 egg whites ¼ cup almond milk ½ Tablespoon ground flaxseeds ½ Tablespoon ground chia seeds 1 cup chopped spinach salt, pepper and garlic powder to taste Grilled vegetables of your preference Instructions: Heat a small non-stick pan to low-medium heat. Whisk together egg whites, almond milk, ground … Continue reading Flourless Breakfast Burritos

Flourless banana oatmeal pancakes

Portions: 9, serves 3 Prep time: 15 minutes Ingredients: 2 medium bananas, ripe 2 large eggs ½ cup rolled oats ½ tsp baking powder 1 Tbsp ground flaxseeds 1 tsp vanilla extract (optional) Instructions: Mash the bananas and mix the remaining ingredients. Let the batter stand for 10 minutes until slightly thickened. Heat a non-stick … Continue reading Flourless banana oatmeal pancakes

Hearts of Palm Ceviche

Serves: 6 Prep time: 5 minutes Ingredients: 2 cans of hearts of palm (14.5 oz each), drained ½ cup chopped red bell pepper 1 cucumber, peeled, seedless and chopped ½ cup fresh cilantro leaves juice of 3 limes 2 Tbsp extra virgin olive oil ½ tsp salt ½ tsp paprika Instructions: Mix all ingredients together … Continue reading Hearts of Palm Ceviche

Chocolate Zucchini Bread

Serves: 12 Prep time: 5 min. Baking time: 45 min. Ingredients: 2 ¼ C blanched almond flour ½ C unsweetened cocoa powder ½ tsp sea salt 1 tsp baking soda 4 eggs ¼ C coconut oil ½ C + 2 Tbsp. maple syrup 1 ½ C zucchini, grated (I used food processor) ½ C unsweetened applesauce (optional … Continue reading Chocolate Zucchini Bread

Three bean salad

Serves: 8 Prep time: 5 minutes Ingredients: 1 ½ cups boiled, no salt added, drained, chickpeas 1 ½ cups boiled, no salt added, drained, pinto beans 1 ½ cups boiled, no salt added, drained, sprouted mung beans ¼ chopped scallions or green onions Juice of 2 limes 1 Tbsp olive oil sal and paprika to … Continue reading Three bean salad

Green smoothie bowl

Serves: 2 Prep time: 5 minutes Ingredients: 1 banana 1 small kiwi, peeled 1 tbsp hemp protein ¼ cup washed baby kale or spinach ½ cup plain, unsweetened coconut milk yogurt ¼ cup green tea Toppings: 2 tablespoons hemp seeds 2 teaspoons of chia seeds ½ mango, peeled + cubed Instructions: Blend all the ingredients until … Continue reading Green smoothie bowl

Filled cucumber cups

Serves: 4 Prep time: 5 minutes Ingredients: 2 cucumbers ¼ cup edamame hummus Instructions: Using a zester, vegetable peeler or fork, score the length of each cucumber to create a striped effect. Remove the ends and cut each cucumber into rounds. Each cucumber should yield about 4 cups. Using a melon baller, scoop out the … Continue reading Filled cucumber cups

Filled Grilled Zucchini Rolls

Prep time: 10 minutes Serves: 4 Ingredients: 3 zucchini, sliced lengthwise into ¼ inch slices 1 tablespoon olive oil 1 ½ ounces reduced-fat soft goat’s cheese ½  teaspoon lemon juice 2 cups baby spinach leaves 1/3 cup basil leaves salt and pepper to taste Instructions: Place zucchini on a preheated grill or grill pan for … Continue reading Filled Grilled Zucchini Rolls

Cocoa-Almond Mini Muffins

Serves: 8 Prep time: 25 minutes Ingredients: ¼ C blanched almond flour 1 Tbsp ground oatmeal 1 tsp ground chia seeds 1 tsp ground flaxseeds ¼ tsp baking soda 2 medium eggs 2 Tbsp almond cocoa spread *Alternative to commercial almond cocoa spread: 2 plain almond butter + 1 tsp of cocoa powder + 1 … Continue reading Cocoa-Almond Mini Muffins

Refreshing digestive drink

About 30% of my patients (children & adults) have some difficulty with GI regularity.    So here is my go-to recipe to alleviate digestive irregularity (constipation). PLUS it tastes great! 🤞🏻 It’s a great alternative for artificial fiber supplements (e.g. Metamucil). This is a natural way to improve digestion without excess sugar and provides the same amount of soluble … Continue reading Refreshing digestive drink

French Toast

Ingredients: 4 slices of sprouted wheat bread or gluten-free bread 4 egg whites 1 tsp vanilla extract ¼ cup unsweetened almond milk 1 tsp coconut oil 1 tsp cinnamon 1 Tbsp powder stevia Optional: additional  fruit Serves: 2 Prep time: 10 minutes Instructions: Mix eggs, vanilla and almond milk in a shallow bowl. On a separate … Continue reading French Toast

Cauliflower Ceviche

Serves: 4 Prep time: 20 minutes Ingredients: 1 large head cauliflower, cut into florets 2 red tomatoes, diced 2 cucumbers, peeled, deseeded, diced ½ cup chives, finely chopped ½ cup fresh cilantro, chopped 3 limes, juice only Optional: 1 serrano pepper, minced (optional) 4 Avocados Instructions: Boil water in a large pot set to high … Continue reading Cauliflower Ceviche

Salmon-wrapped hearts of palm

Impress your guests with this  eye-catching appetizer without compromising flavor. This recipe is gluten-free, low-carb, Paleo and low-FODMAP friendly What makes it healthy? Salmon is a potent source of omega-3 fatty acids which help decrease triglycerides, reduce blood clotting, decrease stroke and heart failure risk and reduce irregular heartbeats. Hearts of palm contain fiber, which lowers … Continue reading Salmon-wrapped hearts of palm

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