Archives for June 2019

Most people live hectic schedule these days that there’s basically no time to cook at home, so we just opt for the easier route, eating out. The idea of eating healthy may be the least of our worries in today’s society. Long working hours, family, house chores, and other daily activities are the ones to blame for making our days or hours even shorter. After a long day full of events, the least thing on our mind is spending hours in the kitchen. This, obviously, will lead us to drive-thru trips, and as a result, unhealthy eating, overweight, obesity, and different types of diseases. However, the tendency to believe that eating well-balanced meals is pricey and time consuming may be putting us away from enjoying fabulous meals. But who says that clean eating has to be bland and expensive? No way! This is why I’ll share some tips and recipe ideas, regardless of your daily schedule, there’s always time to feed ourselves and our families a nourishing meal.

First off, many of you may already know that breakfast is the most important meal of the day; therefore, it is vital not to skip this one. This is the first meal that helps us start the day off on the right foot. Some people have the tendency to skip breakfast because it is too early to crave anything yet, because that way they cut on calories, or they’re just simply in a hurry and grab a breakfast on the-go: muffins, bagels and cream cheese, coffee, donuts, or a breakfast sandwich. These only fills us up with empty calories making us want to eat twice as more during the day. A well-balanced breakfast starts with eggs, oatmeal, fruit, veggies, whole wheat toast, green tea or coffee if you prefer. There are numerous healthy options for pancakes, waffles, bacon, and parfait.
Eggs and oatmeal are great sources of protein, as well as seeds, nuts, and Greek yogurt. Here are few ideas you can enjoy for breakfast while nourishing your body with health and wellness.

# 1. Scrambled Eggs with Veggies:

• 1 egg (preferably organic)
• 2 – 3 egg whites
• Chopped veggies: tomatoes, onions, spinach, kale, carrots, zucchini, squash, and mushrooms can be used in your eggs to ensure your vegetable intake
• Himalayan pink salt
• Black pepper
• Almond cheese to top off the eggs (optional)
• 1 cup of fresh fruit (whichever you prefer): kiwis, bananas, berries, apples, mandarins, pineapples, and more.
• 1 whole wheat toast or Ezekiel bread with almond butter
• Coffee with almond milk and no sugar or green tea
• This ideal breakfast has all the vitamins and nutrients the body needs to start the day. It doesn’t take hours to make, and it’s very filling.
• Kiwis have 5 times the vitamin C of an orange, as well as vitamin K, vitamin A, vitamin B6, potassium, and fiber. Folate in kiwi fights against birth defects, cancer, stroke, and heart disease. Its fiber content makes our digestive system run smoothly, and antioxidant powers are great fighters against free radicals, which can cause cell damage.

# 2. Oatmeal:

• ¼ cup oatmeal
• Almond milk or water
• Cinnamon, cloves or nutmeg
• Chia seeds and/or flax seeds
• 1 cup fruit
• Coffee or green tea
• As mentioned previously, oatmeal is a great source of protein and fiber, as well as good for your heart and decreases bad cholesterol levels. Oatmeal is one of those foods you can top or cook however you desire. Always make sure it’s not instant oatmeal or pre-packaged oatmeal as it contains high amounts of sugar and sodium. You can cook it with water, milk and non-dairy milk. Top it off with fresh fruit, seeds, nuts, and even Greek non-fat plain yogurt.

• 

# 3. Oatmeal/ Fiber Pancakes:

• ¼ cup oatmeal
• Chia seeds
• Flax seeds
• 1 egg
• 2 eggs whites
• Cinnamon
• A bit of almond milk (It makes pancakes moister)
• Fresh fruit
• Honey
• Pancakes don’t have to be harmful to your health. With this great idea, you can enjoy healthy pancakes with just the right ingredients while giving your system fiber, quality protein, antioxidants, omega-3 fatty acids, and nutrients.
  In addition, chia seeds are one of the super powerful foods everyone is talking about. Chia seeds are mainly grown in South America, and are very tiny black seeds. Aztecs and Mayans considered them very important seeds as they would give them energy and strength. Its many benefits are beyond its small size – fiber, protein, calcium, phosphorus, magnesium, omega-3 fatty acids, and antioxidants.

Next, I am going to add a few ideas for lunch and dinner. Again, these recipes are very easy and cost effective, and of course, well-balanced.

Chicken Burgers with Carrots:

• Organic chicken breast (season the chicken, cut in pieces, put in food processor)
• Shredded carrots
• Zucchini
• Tomatoes
• Sesame seeds
• Himalayan pink salt
• Black pepper
• Brown rice
• ½ avocado
• Process the chicken into a food processor, and then add the carrots or spinach cut into pieces. Form the patties and put them into a previously hot skillet with olive oil. Top the veggies with some sesame seeds.

• 

Pasta Chicken Meal:

• Whole wheat pasta
• Grilled chicken breast
• Asparagus seasoned with pink salt and pepper and drizzled with some olive oil
• Almond cheese to top off your pasta

These are just a few ideas of the numerous recipes you can make. Cooking has no boundaries, so it’s only a matter of being creative and ensuring you and your loved ones are fed the appropriate nutrients. To save time from your hectic schedule, you can pre-cut your veggies the day before, and even season your chicken the night before; it tastes really delicious as it will soak in all the juices from the seasoning. I like to cook with lots of organic ingredients, and I don’t spend an outrageous amount of money in them. Farmers markets are a great idea or look for sale items, it’s a good option too. Or, grow your own market in your backyard. It will save you lots of time and money. If you opt for non-organic fruits and vegetables, then make sure to wash them thoroughly.

Cooking healthy should not be difficult or stressful. This can be a good excuse to spend quality time with your family members while learning how to nurture your body with the right ingredients. For more healthy, easy, and great ideas, follow me on Instagram @sarita.tafur.suarez 🙂