Whole wheat pancake mix

1 1/4 whole wheat flour
2 teaspoons baking powder
1 teaspoon cacao powder
1 teaspoon cinnamon powder
1 pinch of salt
1 tablespoon of sweetener or sugar
1 tablespoon of vanilla

Mix well in a bowl and pour it on a glass container.

When you are ready to use simply mix;

1 1/4 cups of almond milk
2 tablespoons of coconut oil
1 egg

When all liquids are homogenous add the dry mix and whisk for a couple minutes until dissolved.
Cook 2 1/2  min on each side on a preheated pan at medium heat... if you add fruit cook a little longer while nuts and or chips don't need to.

You may change milk, flour, egg or sweetener to your taste or needs.

1 1/4 harina de trigo integral

2 cucharaditas de polvo de hornear

1 cucharadita de cacao en polvo

1 cucharadita de canela en polvo

1 pizca de sal

1 cucharada de edulcorante

1 cuchará día de vainilla

Mezcle los ingredientes en una taza y vierta en un frasco de vidrio.

Cuando desee prepararlos mezcle;

1 1/4 de leche de almendras

1 huevo

2 cucharadas de aceite de coco

Una vez que los ingredientes líquidos estén homogénea,  agregue la mezcla seca y bata por un par de minutos hasta que la mezcla se ha humedecido.

Cocine las panquecas 2 minutos por cada lado, si te gustan con frutas deberás cocinarlas 30 segundos más, chispas o nueces no lo necesitan.

Ingredientes como; harina, huevos, leche el aceite o el edulcorante pueden ser cambiados por los que usted prefiere o requiere su salud.

Summer Rolls

Summer Rolls

Oh My God!!! Siempre habia querido hacer estos deliciosos rollos que considero perfectos para la epoca de verano, pues contienen los mas frescos y deliciosos vegetales, siempre le recomiendo a mi hija que hagamos la comida en base a lo que tenemos en casa, eso nos evitara tener que dejarlo para despues porque no tenemos este ingrediente o el otro, asi hoy me toco hacer uno vegetariano y el otro con algo de pavo que ya tenia cocido.

Me causa un poco de risa ver que siempre pense que eran complicados y confieso que les tuve un poco de miedo, a pesar de que ya los habia comprado antes pero en ese entonces no me senti segura y decidi mejor no hacerlos, jummmm puedo decir que a la basura fueron a parar esas envolturas pues nunca me senti valiente suficiente para atreverme a prepararlos, era mas facil ir al supermercado y comprarlos ya hechos; una vez mas mi cambio de vida me pide que no los vuelva a comprar preparados a pesar de que son sumamente saludables, vienen acompañados de una salsa dulce picante que no debe ser exactamente la mejor opcion -_____- 

Asi decidi que hoy era el dia, aunque mientras ponia el Mise en place senti aquellos nervios que ya conoci antes y pense; ya compre las envolturas las voy a usar hoy.

Asi que hoy no les voy a dar una receta, sino unos pasos a seguir y con lo que le colocas a tu ensalada vas a hacer tus propios Summer Rolls.

Necesitaras: (todo es opcional excepto las envolturas por supuesto ;)

2 Envolturas de arroz en algunos lugares se llaman banh Trang 

2 Hojas de lechuga 1 por rollo 

Un cuarto de pepino cortado en palitos

1/4 zanahoria en palitos

Cilantro

Menta

Albahaca

1/2 Aguacate

1 pechuga de pollo, tofu o pescado

1/4 taza de espagueti de calabacín

Agua caliente, la  temperatura que usarías para bañarte

Un plato o envase profundo y ancho

Un tapete de palitos de bamboo o de silicon

Salsa de chile dulce

3/4 taza de vinagre de arroz

3/4 taza de miel

3 dientes de ajo picaditos

1 Cucharaditas de chilitos picaditos (chile de arbol funciona bien)

2 cucharaditas de hojuelas de chile seco

1/2 cucharadita de sal

Mezcla los ingredientes en un envase con tapa y refrigera mientras preparas los rollos.

Lo primero que debes hacer es preparar todo de manera que este en el orden que lo quieres agregar siendo lo primero la piel la cual pasaras por el agua caliente por 15 segundos, extiéndela sobre el tapete, segundo la lechuga, la cual evitara rasgaduras, luego coloca la proteina que hayas decidido usar seguido por los vegetales como la zanahoria y el pepino, el calabacín, cilantro y albahaca.

Enrolla una punta hacia el centro y hala para hacer un poco de presión y compactar así el contenido de el rollo, cuando la punta toque el centro puedes doblar los lados de la envoltura y terminar de enrollar en la dirección original. Ellos se cerraran y mantendran asi, no los dejes acercarse pues pueden pegarse entre ellos y romperse al tratar de separarlos.

Córtalos a la mitad diagonalmente y disfrúta con la salsa dulce de chiles como acompañante de un ahi tuna por ejemplo o por si solos son una opcion exquisita.

                      

Summer Rolls

Oh My God! I had always wanted to make these delicious rolls Which I consider perfect for the season of summer, they contain the freshest and most delicious vegetables, I've always recommend to my daughter to Cook the meal based on what we have at home, to avoid have us leaving it for later because you do not have this ingredient or the other, so today I got to make one vegetarian and one with some turkey I had already cooked.

I laugh always thinking they were complicated and they confess to be a little scared, though and had bought before but back then I did not feel safe and decided not to make them would be better, I can say that jummmm were away to stop these wrappers because I never felt brave enough to dare to do, it was easier to go to the supermarket and buy them ready-made; once again change my life asks me not to buy although preparations are extremely healthy again, come with a sweet spicy sauce that should not exactly be the best option-_____-

So I decided that today was the day, even as he put the Mise en place felt those nerves already known before and thought I already buy wraps so I'm going to use them today.

So today I will not give you a recipe, but a few steps and you will make them with what like for your salads you are going to make your own Summer Rolls.

You will need:

2 rice wrappers in some places are called banh Trang

2 Lettuce leaf 1 per roll

A quarter of a cucumber cut into sticks

1/4 carrot sticks

Cilantro 

Mint

Basil

1/2 avocado

1 chicken breast, tofu or fish

1/4 cup spaghetti made out of zuchinni 

Warm water you will use to bathe the wrappers

A deep and wide plate or container

A mat of bamboo sticks or silicon

 Sweet Chili Sauce:

3/4 cup rice vinegar

3/4 cup honey

3 garlic cloves, minced

1 Tbsp chili pepper, finely chopped

2 tsp red-pepper flakes

1/2 tsp coarse salt 

Mix the ingredients and place in a cover jar inside the refrigerator while you made the rolls.

The first thing to do is prepare everything in any order you want to add it, wrapper first which you will need to submerge under  the hot water for 15 seconds, spread it on the table, second place the lettuce, avoiding rips, put some lettuce leaf, the protein you've decided to use followed by vegetables like carrots, avocado, cucumber, zucchini, cilantro, mint and basil.

Wrap one end towards the center and pull to do some compacting pressure and thus the contents of the roll, when the tip touches the center you can fold the sides of the wrapper and roll up in the original direction.it will stick and stay close so don't worry for the just don't let the rolls touch each other or the may stick and break 

Cut them in half diagonally and enjoy them with the sweet chile sauce as a side to a Ahi Tuna or by themselves this rolls are a delicious choice.

Fishcakes or Fish Burguers

There is that day every week I go to the store, usually  I take the time to separate the beef and pre-cook some of it, burguers are something I know for sure will be fast any day I wont have the time to cook any elaborate kind of meal or just make easy to eat something fast instead of going around thinking on having a burguer at the corner joint.... Which a few years back I would may have enjoy, but now I know better how to feed my body to eat delicious and in a healthy way.

Of course I keep a few flavors since the idea is to have a variety, I love the turkey ones but I love to eat fish since is a very light meat which makes it perfect to have it at dinner time.

Always remembering some delicious crab cakes I wanted something that remind me of such, but crab meat is somehow more expensive and my pockets cry when I choose it so I needed an option a little more accesible and carb free so I tried this, I really hope you like it too.

Fishcakes or Fish Burguers

Ingredients

1 pound fresh white fish

1 large egg, lightly beaten

1/4 cup thinly sliced green onions

1 tablespoon fresh lemon juice

2 tablespoons Dijon mustard

7 tablespoons almond meal

3 tablespoons chopped fresh parsley

1/2 cup baby spinach 

1/2 cup baby kale

1/4 tb pepper flakes

Coarse salt 

Fresh ground pepper

2 tablespoons coconut oil

Instructions

Preheat oven to 400 degrees. Place fish in a baking dish; rub with 1 tablespoon oil. Roast it in oven until cooked through, 15 to 20 minutes. Let cool completely, then pat dry with paper towels & flake with a fork.

In a large bowl, combine fish, egg, scallions, lemon juice, mustard, almond meal, parsley, pepper flakes, salt, and pepper. Mix gently until ingredients just hold together.

With a cookie cutter form mixture into eight equal-size patties. Flash freeze on baking sheets for 7-10 minutes or until firm, To serve the cakes: Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Cook cakes until golden brown, about 2 minutes on each side. Serve hot or allow them to flash freeze for 14 minutes, then wrap each in plastic and store in resealable freezer bags, for up to 1 month. Thaw before cooking.

                            

Croquetas de pescado o burguers

Ingredientes

1 libra de pescado blanco fresco

1 huevo grande, ligeramente batido

1/4 taza de cebollines en rodajas finas

1 cucharada de jugo de limón fresco

2 cucharadas de mostaza de Dijon

7 cucharadas de harina de almendra

3 cucharadas de perejil fresco picado

1/2 taza de espinacas picaditas

1/2 taza de kale 

1/4 cucharada de chile en hojuelas

Sal gruesa

Pimienta recién molida

2 cucharadas de aceite de coco

Instrucciones

Precaliente el horno a 400 grados. Coloque el pescado en una fuente de horno; frotar con 1 cucharada de aceite. Aselo en horno hasta que estén cocidas, de 15 a 20 minutos. Deje enfriar por completo, y luego seque con toallas de papel y desmenuce con un tenedor.

En un tazón grande, combine el pescado, el huevo, el cebollín, el jugo de limón, la mostaza, harina de almendras, el perejil, las hojuelas de chile, sal y pimienta. Mezclar suavemente hasta que los ingredientes esten mezclados.

Con un cortador de galletas forma  ocho hamburguesas de igual tamaño. Congela rapidamente en bandejas durante 7-10 minutos o hasta que estén firmes, para servir los pasteles: Calienta 1 cucharada de aceite en una sartén grande antiadherente a fuego medio. Cocine hasta que estén doradas, unos 2 minutos por cada lado, Sirva caliente o les permiten congelarse durante 14 minutos, luego envolver cada una en plástico y guardar en bolsas para congelar con cierre, hasta por 1 mes. Descongele antes de cocinar.

Guacamole

While everybody connects guacamole with a dip and then mash the avocado I prefer the texture that the more wholesome pieces offer allowing to be mash or chee inside your mouth its like a dance for my palate.

I remember growing up a girl who came to live wi us taking the avocados from a tree we use to have in our backyard and using it in slices on top of our salads, I think that and the idea of not havinh mashed foods on my plate which drove me to try this..... I hope you like it.

You will need;

1 small ripe avocado

7 cherry tomatoes

1 tbs red onion small diced

1/4 cup cilantro chopped

1 tbs lime juice

1/2 tbs olive oil

Sal

Cut the avocado in half and take the pit out, with a serrate knife draw lines along and then across the halved avocado and with a spoon take the avocado out of the peel and into a medium bowl, cut the tomatoes in half and mix all the ingredients with the avocado, be carefull to mix not mash, let it rest for at least 5 minutes so the flavor can marinate.

Serve in the peels for a funny look or in top of a piece a grill meat or as a side dish.

Enjoy it.

                                    

Mientras todo el mundo conecta guacamole con un pure y  trituran el aguacate prefiero la textura que las piezas más enteras ofrecen permitiendo hacer puré o masticarlo dentro  de su boca es como un baile para mi paladar.

Recuerdo que creciendo a una chica que vino a vivir con nosotros bajando los aguacates de un árbol que teniamos en nuestro patio trasero y como lo colocaba en rodajas sobre  nuestras ensaladas, creo que eso y la idea de no ver puré en mi plato lo que me llevó a probar esto ..... Espero que les guste.

Usted necesitará;

1 aguacate pequeño maduro

7 tomates cherry

1 cucharada de cebolla roja pequeña cortada en cubitos

1/4 taza de cilantro picado

1 cucharada jugo de limón

1/2 cucharada de aceite de oliva

Sal

Cortar el aguacate por la mitad y sacar la semilla, con cuchillo serrado trazar unas líneas a lo largo y después a lo ancho de cada mitad y con una cuchara de tomar el aguacate de la cáscara en un tazón mediano, cortar los tomates por la mitad y mezclar todo el ingredientes con el aguacate, ten cuidado de mezclar no aplastar, dejar reposar durante al menos 5 minutos para que el sabor pueda mezclarse.

Servir en las cáscaras para una aspecto divertido o en sobre de una pieza de una carne o como guarnición.

Que lo disfruten.

Muhammara

I was looking for a healthy dip on a very healthy website and notice that the only option this person had was one made with a base on a ranch dressing..... Well lets say I dont like dressing and I think I have express myself sufficiently on the matter.... So I remembered this amazing cream/ sauce I used to have everytime I went to a mediterranean place on my country; so I started calling all my mediterranean friends and asked for a name.....thats when I found it Muhammara or muhammarah it will depends where your friends are from so I read the recipe which is very alike and came to my senses before making it, it need bread crumbs since I am trying to hold to a bread free lifestyle I though that a good substitution for it would be almond meal so I try it and here is what I got.

Ingredients

2 red pepper bells (today I only had 1 red 1 yellow 😜)

2 garlic cloves

3 oz peleed walnuts

1/4 cup of roses water

1/3 cup of almond meal

1 lemon

2 tbs Truvia

2 tbs olive oil

Sal

Cumin

Zatar if you have it 

Carrots chips and celery

Preparation

Broil the pepper bells for 30 minutes or until the skin is black turning then once 15 minutes in so they cook for both sides

Make a simply sirup with the roses water and Truvia just by mixing together and letting them cook for at least 5 minutes

Peel the pepper bells throw away the seeds and place them in a blender, with the simply sirup, lemon and olive oil in a light stream

Once is blend in a bowl mix it with the almond meal, cumin and sal.

Serve in a shallow plate sprinkle some zatar and drizzle with olive oil 

Enjoy with celery and carrot chips, or with chicken kebabs.... A shawarma .... 

#Healthyfoodnewlife #foodislifeenjoyinmoderation #ZulyT3

Yo estaba buscando un salsa o aderezo saludable en un sitio web muy saludable y note que la única opción de que esta persona tenía era uno hecho con una base en un aderezo ranch ..... Bueno  no me gustan esos aderezos y creo que he dicho lo suficiente en el asunto .... Así que recordé de esta crema increíble / salsa que solía comer cada vez que fuimos a un lugar mediterráneo en mi país; así que empecé a llamar a todos mis amigos mediterráneos y pedí un nombre ..... Asi es como me encontré con Muhammara o Muhammarah depende de dónde son originarios sus amigos de lo que he leído la receta que es muy parecida y lo pense bien antes de hacerla, esta necesita de migas de pan, ya que estoy tratando de mantener un estilo de vida libre de pan pense que una buena sustitución sería almendra molidas o lo que llaman harina de almendras, así que lo intento y esto es lo que obtuve.

Ingredientes

2 pimiento rojo (hoy sólo tenía 1 rojo y 1 😜 amarillo)

2 dientes de ajo

3 oz de nuecez peladas

1/4 taza de agua de rosas

1/3 taza de harina de almendra

1 limón

2 cucharadas de Truvia o el edulcorante que prefieran

2 cucharadas de aceite de oliva

Sal

Comino

Zatar si lo tiene

Zanahorias chips y apio

Preparación

Ase los pimentones durante 30 minutos o hasta que la piel este negra de volteelosde una vez 15 minutos para que se cocinen por ambos lados

Hacer un simple jarabe de rosas con el agua y Truvia simplemente mezclando y dejar cocer durante al menos 5 minutos

Pelar los pimientos tirando las semillas y colocarlas en una licuadora, con el jarabe de rosas, limón y aceite de oliva 

Una vez que esten homogeneos y en una taza mezclar con la harina de almendra, el comino y la sal.

Servir en un plato poco profundo rociará zatar y cubrir con aceite de oliva

Disfrute con apio y rebanaditas de zanahoria, o con pinchos de pollo .... Un shawarma ....

 #Healthyfoodnewlife #foodislifeenjoyinmoderation #ZulyT3

Helados saludables

Heladitos fit

1 taza de leche de Almendras

1 taza de espinacas frescas

1 taza de kale fresco

1/4 taza de hojas de estevia o 7 cucharaditas de su edulcorante favorito

1 banana

1/2 taza de fresas

1/2 taz de moras

1/4 taza de blueberries

1/4 taz de cranberries

Licuar todos los ingredientes muy bien hasta que esten homogeneos, colocar en moldes para helados, o vasitos con paletas para ser disfrutados libremente, congelar por al menos 6 horas.

#healthyfoodnewlife #foodislifeenjoyinmoderation #zulyt3 #loveforicecream #icecreamforchristmas #verano #summertime #heladofit #helado #fiticecream #fit

Rice substitute..... Sustituto para el arroz

I grow eating rice in almost every meal if not in each one of them, so I am really affected to this lovely carb since long time ago I have fight against overweight but at the same time I dare to sit in from of rice and eat it up to the last grain.... I knew it was wrong but I couldn't fight against it, no untill I learned how to teach my taste buddies and my brain there was something we may enjoy alike rice but definitevely much better for my whole body.

This is one of those recipes you get upon when you are bore of eating healthy vegetables steemed, to the point you dont even care if you send your diet to go buy cigarettes and get lost or you decide to become a lifetime rabbit....I think this is my turning point.

True be told, now I use it in my very latin meals like chicken and rice stew.... It taste amazing! And of course I stopped missing the rice. Oh by the way another plus to this discover I stopped needing a nap after meals; so here we go, Enjoy it.

"Rice"Broccoli 

9 - 12 oz Broccoli florets

Lemon peel shredded

Cook the Broccoli until tender, I do it for three minutes in the microwave almost completely close y a bowl with a lid or in a bag for three minutes.

If you want to boil it in a pot with boiling water put the Broccoli to cook for two minutes and shock it in ice cold water immediately to stop the cooking process.

Drain and dry very well, put in the food processor and chop it for ten seconds mix with the lemon peel and reserve in a container with lid.

Is smaller than rice but it makes a wonderful substitute if you are trying to eat carb free.

You may do the same process with cauliflower and you will have white rice ;-)

Serve like you would do with rice in the picture below you may see a way to use it.... Hope you enjoy it!

Yo creci comiendo arroz en casi cada comida si no es en cada una de ellas, asi que realmente me gusta este adorable carbohidrato desde hace mucho tiempo, he luchado contra el sobre peso pero a la vezme atrevia a sentarme frente al arroz y me lo comia hasta el ultimo grano....sabia que estaba mal pero no podia evitarlo, no, hasta que aprendi como enseñar a mis papilas gustativas y a mi cerebro que existia algo parecido al arroz que era definitivamente mucho mas saludable para mi cuerpo.

Esta es una de esas recetas que haces accidentalmente cuando estas tan aburrido de comer vegetales al vapor que no te importa mandar la dieta a comprar cigarrillos y que se pierda en el camino o convertirte en un conejo de por vida... Pienso que este fue mi punto de quiebre.

Para ser honesta, ahora lo uso en mis recetas mas latinas como el arroz con pollo....sabe increible! Y por supuesto deje de etranar el arroz. Ah por cierto otro punto a favor con este descubrimiento es que se detubo la necesidad de tomar una siesta despues de las comidas, asi que aqui vamos, que la disfrutes;

"Arroz" de Brocoli

1/2 kg de bróculi 

La piel de un limón rallada

Cocine el bróculi hasta que este tender ( suave pero firme) yo lo hago en unas bolsas en las que vienen especiales para microondas, las cocino tres minutos y listo. Pero si no te gusta la idea del microondas y prefieres hacerlo hervido, en una olla con agua hirviendo y suficiente sal coloca el bróculi déjalo cocinar por dos minutos sacalo del agua hirviendo y detén la cocción colocándolo inmediatamente en agua con hielo.

Pon el bróculi en el procesador de alimentos y muélelo por diez segundos, tiene que quedar un poco más pequeño que el arroz, colócalo en una taza con tapa y agrégale la cáscara de limón rallada tápalo y deja que los sabores se mezclen.

Es más pequeño que el arroz pero es un excelente sustituto si estas tratando de no consumir carbohidratos.

Puedes sustituir bróculi por coliflor si quieres "arroz " blanco

Sírvelo como lo harías con el arroz en la foto te muestro una manera de usarlo.

Espero que lo disfrutes

Zucchini???? But I want Pasta, Italian food!!!!

Since I am part Italian, I always thought that life without pasta was not life and so I grew up with pasta as a staple in my meals. Little did I know or imagine there is an allergy to gluten (main part of anything made of wheat, processed or not) so when I met this girl who used to not only get bloated but her legs would literally inflate in seconds, I knew there was something very wrong with it, but since that was my staple how could I keep my friends and my beloved pasta together?

If I had actually looked for a solution I would have never found it; I always thought that nothing but my mother's food could satisfy my voracious appetite.... But, here I was shredding pounds and looking for new ways to eat without carbs (yes, I've been evading my staple) but I couldn't do it any longer!! One blessed day my daughter took me to a restaurant, because she thought if I ate out maybe I would forget about my biggest craving, "The Pasta," and I thought well if I cannot eat pasta at least I will enjoy my sweet daughter's company and I will eat the craziest food they may have, asking them to remove any carb on it. So there we were in this amazing restaurant my daughter wanted to try and I was reading the menu, when something started "whispering" my name, but as soon as I looked at it, there it was, that wonderful word... "PASTA" and you.... Well most of you, know I am a one-mind-set-decision woman, so I looked away, and there were a few exquisite selection of dishes but nothing appealed to me, I wanted that pasta, so there it is! The reason why people get into a "Yo Yo lifestyle;" I said to myself as an excuse "I will have it and go back to my diet tonight, only my daughter will know and she won't sell me out", so I looked at her with a guilty face and said "I will have the pasta", she looked at me a little confused, then at the menu and again at me and she said "good choice mom! I am so proud of you, to come to this place and get the best choice you can".... Hey! Can you imagine she was cheering on my choice?! Either I went crazy or she didn't understand, so I decide not to ask her about it but to give my choice a second look, well let me tell you she wasn't crazy I only read Pasta but the dish was called "I can't believe it's not PASTA" before I could finish reading my daughter was telling the waitress what we wanted and like that I had ask for my first non-pasta dish... Just so you know, I have recreated it so many times that now I may say I am in love again.

"I can't Believe I... may have something like Pasta.

1 big zucchini sliced just like julienned

1/2 cup of marinara

3 tbsp of coconut cream (I use milk, cream, half and half...or what ever I may have in my pantry)

1/4 cup of mozzarella.. today I used a couple of  mozzarella sticks instead

Parmesan cheese for taste

Salt

Preparation:

Place the zucchini in a plate or in a colander and sprinkle with salt, 

While that is going on for a few minutes you may heat the marinara to almost boiling point,

Wash the zucchini removing all the salt, let the water run a minute over it and dry it as much as you can, put the cream in the sauce and mix..... Let it boil once.

 then add the mozzarella, turn off the heat and mix it well until the mozzarella is all gooey

It should something like this;

put the zucchini in, mix like you would do with regular pasta serve, sprinkle with some Parmesan  and Enjoy it.

I found out this restaurant has another location and they offer the zucchini noodles too, but with some kind of Bologna sauce, I will try it and let you know.

Tip: the middle of the zucchini may be cut in quarts and keep it to do a stir fry in a latter day, or to give thickness to a soup..... This gives me an idea, I will ask my mother about her zucchini creamed soup and I will share it with you!

                                Until next time!