This soup is low in saturated fat and cholesterol. It is a great source of dietary fiber, protein, vitamins and minerals (thiamin, riboflavin, folate, iron, magnesium, phosphorus, vitamin A, vitamin C, vitamin K, vitamin B6, calcium, potassium, copper and manganese). The base of the soup is a vegetable broth, so this is vegan and gluten free as well. You can make the broth the night before leaving the vegetables and then reheating the next day and removing the vegetables. Soaking the vegetables overnight will deepen the broth flavor. Start soaking the beans overnight until you need them in the afternoon the next day. Continue reading Mediterranean white bean and kale soup
One trick to cooking quinoa is to pre-wash it. You should soak it for a few minutes and then rinse it in a colander. Doing this makes it taste less nutty. I boil the quinoa in a home made veggie broth (meat free). You can always cook it in chicken stock. Continue reading Quinoa
I would categorize kale as a super food. Kale and members of the Brassica family, are rich in many minerals and vitamins. It has anti-viral nutrients, rich with anti-oxidants such as polyphenolic flavonoid, vitamins A,B-6, C, K, and minerals. Scientists have found that these foods can help support and lower the risk of stroke, coronary heart disease, inflammation and oxidative stress. Continue reading Make ahead, kale and quinoa Salad
This is a simple portuguese soup to make on a cold snowy day or as my mom would do, when she needed a cleanse. Sounds like she was ahead of her time with what is now known as soup diets! After researching the benefits of beans and kale, her cleansing feeling makes complete sense. I have replaced red beans with black beans, as they provide way more nutrients. Black beans provides a punch of phytonutrients such as antioxidant and anti-inflammatory, which help prevent disease. It has a high protein – plus – fiber content; 1 cup of black beans give you 15 gram of fiber and protein! Black beans also support healthy digestive track. The soluble fiber has also been found to reduce heart attacks! This is a superfood, if you ask me. Continue reading Mediterranean Black Bean and Chourico (Chorizo) Soup
This recipe is from my Mom, she was taught this when she was living in Angola in the 70’s. The curry is mildly spicy, using peri-peri. Coconut milk is added to give it a creamy texture. This recipe is a crowd pleaser and if you serve it with bread or rice for soaking up the broth – my type of comfort food! Continue reading Mom’s Afro-Portuguese Chicken Curry
This is very easy meal to prepare. The most time consuming part might be shredding/cutting the zucchini. You can use a grater to get fine and consistent pasta like shred. I don’t always have time to labor over the details and just opted to slice the zucchini in thin long pieces – fettuccine like. Continue reading Zucchini with ricotta cheese (pastaless baked ziti)
I want to dispel the notion that eating healthy is expensive. Today, my dinner cost $4.48, that’s less than what I would have spent at McD’s and much healthier!
This smoothie is filling and satisfying. You can add yogurt with the almond/coconut milk and a scoop of protein powder. Continue reading Almond Butter Banana Smoothie