Happy Holidays! Here are two of my new “holiday friendly” recipes - both stuffed veggies with creamy mixtures. One is a vegan appetizer (stuffed mushrooms) and the other is more of an entree using animal protein (stuffed squash). Both recipes are gluten-free, dairy-free, but delicious and balanced - containing tons of fiber, healthy fats and protein.
Read MoreHealthy Breakfast Recipe: A new twist to your usual egg-avo toast
Today I’m sharing a SUPER EASY, HEALTHY and FILLING breakfast that I love and highly recommend to anyone. It’s my extra-nutritious take on an egg toast (and a different option to the popular avocado toast). This recipe contains a slice of seed bread, vegan cheese, kale and eggs.
Read MoreHealthy dinner recipes - salmon with pesto, kale salad, and a quinoa-veggie salad
Today I’m sharing an entire 3-part menu (including four healthy recipes), which is perfect for a family lunch or dinner, or for hosting a few friends or another couple.
This menu is PACKED with omega-3 fatty acids, antioxidants and fiber, making it great for your digestion, for longevity, immunity, and for hormonal balance. It’s also very balanced in protein, healthy fats and healthy low-glycemic carbs, making it ideal for keeping blood sugar stable.
Menu (all gluten-free and dairy-free):
Kale, Fennel & Avocado Salad
Quinoa Bell Pepper Salad
Roasted Salmon with a Pumpkin & Hemp Seed Pesto
Watch the video to learn how to make these recipes easily, and get tons of cooking/prep tips! And check out my recipes below. Enjoy!
Read MoreMatcha Pistachio Vanilla Protein Energy Balls - english & spanish recipes
I’m a huge dessert addict, but in order to stay healthy, not spike my blood sugar, and not gain weight, I make sure my desserts are mostly homemade and always: nutrient-dense, packed with superfoods, protein, healthy fats and low in sugar (NO added sugars for me!).
These balls are also a great source of FIBER (primarily soluble fiber) which helps to:
promote a healthy digestion and good, regular poop
lower cholesterol
slow absorption of carbs (supporitng healthy blood sugar) and increase satiety
support hormonal balanced hormone
And they’re SO delicious! Check out the recipe - in both English and Spanish!
Read MoreHealthiest Overnight Oats and Overnight "No Oats" (recipes in english & spanish)
Due to popular demand, today I’m sharing one of my new favorite breakfast recipes (that's become my Sunday “go-to” braekfast): my super heatlhy, nutritious, filling and DELICIOUS overnight oats. I’m also sharing my grain-free “no oats” version (perfect for a detox day!).
Both the overnight oats and the overnight "no oats" are low-glycemic, packed with fiber, healthy fats and protein, and don't cause glucose spikes like many other breakfasts do (especially those based on oats). They're also dairy free, gluten free and have NO added sugar of any kind.
I make slightly different versions but today I’m sharing my favorite go-to chocolate version.
Check out my blog for the recipes (in both English and Spanish). Enjoy!!
Read MorePerfect Healthy Recipe For Your Next Family Dinner
Today I’m sharing one of my new favorite SUPER HEALTHY recipes (recipe in both ENGLISH and SPANISH) that is great to make for the entire family (and perfect for large gatherings). It’s suitable for anyone following a paleo or keto lifestyle (and is acceptable for most detox plans). It's a gluten-free, dairy-free, super nutritious lasagna with layers of zucchini, vegan cheese and turkey-tomato sauce. Try it and let me know what you think!
Read More6 Healthy, Delicious, Vegan, Low-Carb Zucchini Recipes
Zucchini is one of my favorite vegetables as its delicious and has tons of health benefits as it’s low-carb yet packed with vitamins, minerals, fiber and even antioxidants.
I also love it because it’s so versatile (and a great way to make your favorite recipes more low-carb / low-glycemic)! I use it in my smoothie bowls almost daily, love it roasted in the oven, sauteed, thinly baked (or air-fried) as “chips”, use it instead of lasagna noodles for a gluten-free lasagna, as part of a dip, a soup, and of course, it’s amazing spiralized as a pasta substitute.
Today I’m sharing 6 of my favorite zucchini recipes - that are vegan, gluten-free and low carb, plus flavorful and easy to make!
Read MoreFavorite Healthy Snack / Dessert Recipe - Mariana's Energy Balls
Today I’m sharing one of my all-time favorite recipes (in both English and Spanish) - my super healthy, fiber-packed, gut-friendly Energy Balls. The recipe is super easy and I proved different options (including my favorite Chocolate energy ball version)! You can make them in 15 minutes, store them for weeks in the freezer, and you have the perfect healthy snack or dessert on hand - which is balanced, with healthy fats and plant-based protein that won’t spike your blood sugar.
Read More5 Easy & Healthy Butternut Squash Recipes
Butternut Squash is one of my favorite fall / winter vegetables (which I honestly eat year round) because it's not only sweet and delicious, it's extremely healthy - packed with vitamins, minerals, fiber and antioxidants, and very versatile. I eat it mashed (and add to smoothies and desserts), spiralized, baked/roasted and blended into soups. I share some of my top recipes below.
Read MoreA Happy and Healthy Thanksgiving: 5 healthy tips for a guilt-free holiday + Pumpkin Pie recipe
Thanksgiving is about GIVING THANKS; a time to be with loved ones and celebrate all the awesome things in life. AND it's about delicious comforting food. Who doesn't love Thanksgiving food, pumpkins (or ayote), wine, and family time?
Problem is, many of us health-conscious people simultaneously dread the aftermath of waking up bloated and feeling heavy the next day, and possibly even gaining weight in just one weekend.
Luckily I've discovered that doesn't need to be the case. IT IS TOTALLY POSSIBLE TO ENJOY A HEALTHY THANKSGIVING, while staying guilt-free. Of course indulging a bit (because indulging is OK once in a while), but if you balance it out with some healthier (and even more delicious) recipes, and a few more tips (that I share with you today and in other past blogs), you can fully enjoy the holiday without any negative consequences.
HERE ARE 5 TIPS THAT I PERSONALLY PRACTICE, then check out my blogs for more tips and recipes for a Healthy Thanksgiving
Coconut Yogurt Chia Pudding Parfait with Papaya Jam
The combo of gut-friendly probiotics and healthy fats from the Coconut Yogurt, together with the omega-3’s, protein, fiber, iron and magnesium from Chia Seeds, makes this Papaya Coconut Chia Pudding an extremely nutrient-dense, easy-to-digest, metabolism-boosting and filling breakfast. This will keep you full more than any cereal, breakfast bar, oatmeal and more than most smoothies!
Read MoreHealthy Recipes for Your Summer Picnic
If you’re trying to stay healthy this summer (maybe you’ve even committed to doing a detox, or are trying to do a low-carb eating plan like Keto or Paleo, or just cut back on gluten and refined sugar), then making your own compliant dishes is the easiest way to enjoy eating with friends while having food you can eat!
Plus, it’s a great opportunity to have fun in the kitchen, and impress your friends!
So I’ve put together some of my favorite “summer picnic” recipes, which are mostly detox-friendly, or adaptable, and free of processed sugar, gluten, grains and dairy. At the same time, they are crowd pleasers!
Chicken Zucchini Burgers
Kale & Avocado Pancakes
Simple Holiday Salad (great for ALL holidays and large meals!)
Roasted Cauliflower and Chickpea Salad
Sweet Potato Tater-Tots
Two-minute Guacamole
Crispy Roasted Chickpeas
Sweet Potato Chocolate Chip Brownies
Did you know? Benefits & Uses of TAHINI
Tahini is a paste made from ground sesame seeds (basically, the sesame seed version of peanut or almond butter) and is full of copper, zinc, iron, calcium, magnesium, B1, selenium, fiber, and protein. You’ve probably read about it as an ingredient in hummus, but didn’t realize that, not only is it awesome for your health, but it’s delicious in so many more recipes.
Read More3 Tips for a Healthier Thanksgiving
Happy Thanksgiving!
Hopefully you're super psyched about this awesome and meaningful holiday. I now live in a new country that doesn't formally celebrate Thanksgiving, but I was secretly happy to learn that my new family here celebrates this American holiday.
So on top of many other things, I am grateful for that this week.
Thanksgiving is, after all, about GIVING THANKS. It's a time to be with loved ones and celebrate all the awesome things in life. And of course, it's a great time to enjoy delicious food. Who doesn't love Thanksgiving food, wine, and family time?
Problem is, many of us health-conscious people simultaneously slightly dread the holiday because we usually wake up bloated and feeling heavy the next day, and possibly even gain weight in just one weekend.
Luckily I've discovered that doesn't need to be the case. IT IS TOTALLY POSSIBLE TO ENJOY A HEALTHY THANKSGIVING, while staying guilt-free. Of course indulging a bit is OK, but if you balance it out with some healthier (and even more delicious) recipes, and a few more tips (that I share with you), you can fully enjoy the holiday without any negative consequences.
6 Healthy & Delicious Holiday Recipes
The holidays are about enjoying family and friends, and of course, enjoying yourself. But we all know that part of that includes a lot of food - usually in excess, and not so healthy.
The good news is, you absolutely can enjoy yourself, the company, and your meals, without feeling like you need to restrict yourself too much, and more importantly, without feeling heavy and bloated after each meal!
The key lies in taking some time to make a few meals at home, where you can control what ingredients you use, and make sure they are compatible with your preferred healthy diet and lifestyle - while still being holiday-themed and absolutely delicious!
And don't be shy to invite your friends/family to cook with you - its part of the holiday fun!
Here are 5 of my favorite Holiday Recipes that you, your family and friends will love - and are all gluten, dairy and preservative free, use only healthy oils, and no processed junk!
Read MoreHow to Make Homemade Almond Milk (video)
You’ve maybe heard by now that cutting out dairy (or at least cutting back on milk and cheese in particular) has a lot of benefits.
I personally saw a huge improvement in my digestion when I cut out dairy (and gluten) from my diet. Now I may enjoy it in small amounts from time to time, but for the most part, I stick to non-dairy alternatives when I need some dairy, which is mostly for my tea/coffee or breakfasts (oats, smoothies or chia puddings).
Almond milk (like other nut and seed milks) provides a healthier alternative to regular milk - it’s lower in calories, fat and sugar, plus rich in fiber and B vitamins. Almond milk is also a lower glycemic option to rice milk, and doesn’t have any hormone disrupting properties like soy milk (which is also usually derived from GMO soy beans).
The problem is that the store-bought nut milk versions are prepared with preservatives to extend the shelf life, and often have added sugars, as well as other ingredients like carrageenan to alter the consistency.
For that reason, I had been wanting to make homemade nutmilk for a long time. I had heard it was easy, creamy and delicious, so finally gave it a try.
Read More10 Easy, Healthy Snacks That Will Keep You Slim and Energized
I find that so many people are making an effort to eat healthier meals, but still have a hard time achieving their health goals. And when I look at their food journals, I see it...it’s in their snacks!
I KNOW it’s hard when we’re always on the go. We get hungry when we’re at work or on the road, and the only things we can easily grab are processed, packaged options (filled with sodium, sugar and/or artificial ingredients). And unfortunately, they add up, and make it difficult (if not impossible!) for us to stay healthy and slim.
Making the effort to be prepared and keep healthy snacks on hand will make a HUGE difference in your health.
For a boost of sustained energy (and to support a healthy weight), your snacks should be small, high in protein and fiber, and relatively low in sugar and carbs.
Here are 10 EASY, HEALTHY SNACKS that are filled with BALANCED nutrition to give you the energy you need without packing on the pounds.
Read MoreWhat I Eat and Drink to Help With a Hangover
Sometimes we all have a bit too much to drink. It happens to most of us. And dealing with the effects the next day are not great, but there are ways to make it easier on your body, so that you suffer a bit less!
The key is staying hydrated and getting some extra targeted nutrition to help your body deal with the loss of fluids and the extra load of metabolizing the alcohol and chemicals.
Unfortunately, the beer, greasy pizza, burger and fries can make it worse! Instead, here are some of the best drinks, foods and supplements that help me beat my hangover symptoms.
Read MoreA Healthy Sunday Brunch
I’m lucky enough to have my dad with me this Sunday for Father’s Day, so I've decided to make a special brunch for him. It’s a win-win because he loves my healthy cooking, and I’ll be able to enjoy brunch with my dad while staying healthy, avoiding the heavy meals that I KNOW we would splurge on if we went out for brunch.
So as I prepare my Father’s Day brunch menu with some of my favorite healthy substitutions, I wanted to share my recipes with you. I know they will come in handy, whether it’s for this Father’s Day or for a fun Sunday brunch with friends... which are especially popular in the summer! You can enjoy some mimosas if you wish, but by keeping the food menu healthy (and based on home-cooked food) you’ll be saving yourself a lot of calories, belly-aches, and money!
Here is my HEALTHY BRUNCH MENU – all free of gluten, dairy, added sugars, and filled with nutrition (with options for vegan and non-gluten-free).
Read MoreThe Nutritious Seed You Never Thought of Eating
I think most of you know of my love-affair with avocados. I could eat them with every meal - they’re so delicious, versatile, and good for you. But what I never knew until recently is that the seed/pit of the avocado has a ton of health benefits as well.
Here are some of the known benefits of the Avocado Seed:
- Helps ease digestive issues - avocado seeds are primarily known for their amazing ability to alleviate GI tract issues, ranging from gastric ulcers to constipation.
- Full of antioxidants with anti-cancer properties – it’s estimated that 70% of the antioxidants in avocados are actually found in the seed! The seed contains phenolic compounds and flavonols, which help prevent/reduce tumor growth.
- Fights inflammation - the high level of antioxidants (including catechins and procyandins) act as anti-inflammatory agents, reducing swelling/stiffness of joints, as well as improving blood circulation.
- Boosts immunity – avocado seeds help reduce free radicals and prevent against bacterial and fungal infections.
- Lowers cholesterol - avocados and their seeds are very rich in soluble fiber, which binds to excess fat and cholesterol, also improving heart function.
- Helps fight cravings and burn fat – the high levels of soluble fat keeps you full and balances your blood sugar levels, which helps avoid that mid-afternoon sugar craving.
How do you eat the seed?
It’s actually fairly simple!
Read More