Hey hey hey, happy Earth Day!!
So I thought that to celebrate mother nature, today I would share with you a list of 10 easy to find foods that will help you boost your immune system during these times in which it is very necessary to do so. These ingredients come straight from Mother Earth and the best part is that they are not even expensive and you can easily include them in your daily meals.
Let’s start with Bananas!!!
In addition to its exquisite flavor, bananas help to increase the number of leukocytes, improve our cardiovascular health and promote calcium absorption.
Pomegranate: It is a food rich in vitamins C, B2 and B9. Contains minerals such as potassium, iron, zinc, copper, selenium, magnesium, calcium, and also provides a large amount of carbohydrates; it is rich in antioxidants and has a large amount of fiber. You can eat it as it is or you can combine it with salads as I did here.
Garlic: It helps to fight respiratory infections like the flu and cold for its antiseptic properties. I add it to my meals all the time, and I even have friends who go an extra mile and drink a clove of it first thing in the morning claiming that it also helps them to stay in shape. 🤷🏽♀️
Ginger: It is one of the most complete foods, spices and medicinal roots. A natural anti-inflammatory. Helps fight respiratory diseases, osteoarthritis, diabetes and digestive problems. It is very rich in essential oils, vitamins, minerals, antioxidants and amino acids that provide many benefits to the human body. I love making ginger shoots, you can check out the recipe here.
Sunflower seeds: Rich in vitamin E, this are a powerful antioxidant that protects against various diseases. It is a very complete food offering vitamins, minerals, fiber, protein and healthy fats.
Onion: Raw onion stands out as a very beneficial food, Thanks to its purifying, disinfecting, anti-inflammatory properties and being rich in vitamins A, B6, C, iron and potassium.
Lemón: It is an authentic nutritional treasure. It provides vitamins, eliminates toxins and is a powerful bactericide.
Adding it to your diet is as simple as cutting it on chunks and adding it to a bottle of water that you can drink throughout the day. Add some ginger or strawberries it and you will love it!
Red bell pepper: It is a source of vitamin A, C, B6 and magnesium. It also has diuretic and purifying properties, improves the function of the intestines and is an excellent pressure regulator.
Broccoli : It has a high content of beta carotenes so in addition to raising your defenses it will keep your eyes and skin healthy. Broccoli is a food super loaded with vitamins and minerals. It contains high levels of vitamins A, C and E as well as antioxidants and fiber. I’ve shared a easy recipe here.
Lentils : They are high in minerals such as zinc, potassium, magnesium, vitamin B, and carbohydrates. This grain plays a very important role in our diet, since it activates the production of white blood cells, which fight bacteria. Check out my vegan lentils soup recipe here.
I hope you guys enjoyed this content.
I love reading your comments, please let me know your thoughts and maybe what you would like to see next!
IMPORTANTE: por favor desliza hacia abajo si deseas leer en español.
Hey hey hey!!!
How are you all doing?,
You didn’t ask but I’m well😜, and back with a new recipe. I created this one in a day in which I wanted to make something very fast, and healthy. It’s very simple and it has become a favorite of mine.
1 cup red cabbage ( chopped )
1 cup kale (chopped)
1 small onion (chopped)
1 tomato (chopped)
1 carrot (chopped)
1 tsp balsamic vinegar
1 tablespoon olive oil
Place a large sauté pan over medium to high heat.
Add the oil, the onion, the tomato, and stir for about a minute.
Add the kale, carrot, balsamic vinegar, and sprinkle with salt and black pepper to taste.
Stir constantly for about 3 minutes making sure you mix well all of the ingredients.
Lower the heat and after 2 more minutes stir it up again, turn off the heat and serve!
You can eat it just like that or as a side dish with potatoes, rice, you name it…
It’s that easy, enjoy it!
A friend of mine recently shared this recipe with me and I immediately thought I had to pass it on. I love the freshness, the colors, the taste of this salad.
Here is the recipe and I hope you try it and enjoy it as much as I do!
1 cup green cabbage (grated)
1 cup red cabbage(grated)
1 small Zucchini (grated)
1 small carrot (grated)
1 green apple (grated)
1 green pear (grated)
1/4 cup raisins
Cut the orange in half and Squeeze into a glass. In a large bowl mix well all of the ingredients. Add the freshly squeezed orange juice, mix well and serve.
Hey hey hey!!!
How are y’all doing today??? As you might have noticed I am a big fan of smoothies. This time I made a “fruit punch smoothie”, it turns out to taste great, so here’s the recipe for you to try!!!
1 small mango
1/4 cup strawberry
1/4 cup blackberries
Mix all the ingredients in a high speed blender until you have a creamy consistency. Serve, and enjoy!!!
¡¡¡Hey hey hey!!!
¿Cómo están todos?
Como habrás notado, soy una gran fanática de los batidos. Esta vez hice un “batido de frutas” que resultó tener un gran sabor, así que aquí está la receta para que la pruebes.
1 mango pequeño
1 / 4 taza de fresas
1 / 4 taza de moras
Mezcla todos los ingredientes en una licuadora de alta velocidad hasta que tengas una consistencia cremosa. ¡¡¡Servir y disfrutar!!!
Hey Hey hey!!!
It is the vegetables and fruits predator again!. Now to share with you one of the obessions I have had lately; Vegan Zucchini cream !!!
This is a very versatile recipe. Since zucchini is a vegetable with a mild flavor, it is perfect to combine with other ingredients and adapt the recipe to your taste.
1 zucchini chopped
1 Sweet potato peeled and chopped
1/2 onion chopped
1 cup of water
1 tablespoon olive oil
1 garlic clove chopped
Heat the oil in a casserole and sauté the onion and garlic first over low heat. Add the potato and zucchini and sauté about 5 more minutes.
Add the water, salt, pepper and nutmeg and let it boil for about 10 minutes.
Remove from heat and blend until a creamy cream is left.
Enjoy your Vegan Zucchini Cream!
I am so exited to share with you this new recipe of mine. It only contains 3 ingredients, it is very simple to make and such a deliciousness!!!
If you are in the USA I usually find the soursops at the Asian markets there. They sale them hard so you will probably have to wait until they are ripe, or you might get lucky and find a ripe one. Who knows 🤷🏽♀️😉. ( Your soursop should be very soft to the touch).
1 small soursop
1 can full fat coconut milk
1 table spoon brown sugar
Place the coconut milk in the freezer for a couple of hours to separate the water from the fat.
Peel the soursop, take the hart and seeds out, blend until yo have a creamy consistency, pour it out, mix it with the sugar and set it to the side.
Pour out the fat part of the coconut milk, and mix it until you have a fluffy and creamy consistency.
Add the coconut cream to the soursop and mix well, and just like that you have your soursop mousse!!
Transfer the mousse to a piping bag and serve!
What is Mangú?
Mangú is a Dominican traditional side dish served for breakfast, lunch or dinner.
Mangú is made up of boiled (either ripe or green) plantains or green bananas.
The plantains are then mashed with butter, margarine or oil . The dish is topped with sautéed red onions.
Queso Frito (fried cheese), fried Dominican “salami”, eggs, and avocado are often added as side dishes. Los tres golpes, literally “the three hits,” is a term meaning mangú with cheese, salami, and eggs.
A little history…
Boiled mashed plantains can be traced back to Africans in the Congo region who were brought to the island during the slave trade. The original word was something akin to “mangusi”.
Folklore has taught the us that this dish was named during the American invasion of 1916 . Since the soldiers had to be fed in the rural areas, the local would give them whatever they had cooked at the moment. On this particular day, the soldiers were served a greenish mash that did not look appetizing. Most of them refused to partake, but the one that was the hungriest had the courage to try it. Surprisingly, he liked the dish and exclaimed “Man, this is good!” as he continued to eat it. According to the story, every soldier decided to eat that dish as they all agreed at how good that was. Since then, the townspeople would present it as Mangú (man, good) to the soldiers to follow.
Vegan recipe Ingredients
6 Green bananas
1/2 teaspoon salt
1 tablespoon olive oil
2 tablespoon cold water
For the onions:
Juice from 1/2 lime
1 tablespoon olive oil
With the help of a knife, cut a deep vertical line, cut the ends, and cut in half each banana. This way the peels will come off almost by themselves after boiling.
Boil the bananas in enough water to cover them plus an inch for about 30 minutes or until they are very tender. Add the salt to the water before it breaks the boil. After the first 15 minutes add an extra cup of cold water so the bananas get tender faster.
Cut onion into slices, add the lime juice and set to the side.
At this point the peels have been coming of the bananas. Remove the bananas from the water, use a fork to remove the rest of the peels, and mash them as you would potatoes. Add the olive oil and the cold water to loosen the mixture. ( This is a hot dish but the cold water helps it to stay soft over the hours ).
In nonstick skillet over medium heat, add the onion slices, salt, and olive oil, and cook for 5 minutes, or until tender.
serve and enjoy!!
¿Qué es el mangú?
Mangú es un plato tradicional dominicano que se sirve para el desayuno, el almuerzo o la cena. Mangú se compone de plátanos hervidos (ya sea maduros o verdes) o bananas verdes hrvidas. Los plátanos se trituran con mantequilla, margarina o aceite. El plato está cubierto con cebolla roja salteada. Queso frito, “salami” dominicano frito, huevos y aguacate se agregan a menudo como acompañantes. ”
Los tres golpes”, es un término que significa mangú con queso, salami y huevos.
Yayyy it’s Monday!!!!
New week, new day, new beginnings…
I woke up early and started off my day with a yoga class. Then went back home and mixed up some fruits to create this delicious and creamy smoothie bowl.
As always I’ll leave the recipe for you here. Give it a try, have fun with it!
I wish you a great week!☀️
1 frozen banana
1/2 cup frozen mango
1/4 cup papaya
Mix up all the ingredients in a high speed blender until smooth. I added my papaya first for it to create a little juice so the frozen banana and mango blend easily because I didn’t want to add water. You could ask a little coconut water if you prefer. I also added 1 passion fruit and some banana as topping, add what you like. Remember it is all about creativity!
Yayyy es lunes !!!!
Nueva semana, nuevo día, nuevos comienzos …
Me levanté temprano y comencé mi día con una clase de yoga. Luego volví a casa y mezclé algunas frutas para crear este tazón de batido delicioso y cremoso.
Como siempre te dejo la receta aquí. Pruébalo, diviértete con él!
Te deseo una gran semana! ☀️
1 plátano congelado
1/2 taza de mango congelado
1/4 taza de papaya
Mezclar todos los ingredientes en una licuadora de alta velocidad hasta que quede suave. Primero agregué mi papaya para crear un poco de jugo, así que el plátano congelado y el mango se mezclan fácilmente porque no quería agregar agua, pero puedes ponerle un poco de leche de coco o agua. También agregué 1 chinola y un poco de plátano como aderezo.
Agrega lo que te gusta. ¡Recuerda que todo se trata de creatividad!