{Non-messy meatless burgers made Cuban style}

Cuban Style Black Bean Burgers Serving Size: 4 Summary:  This easy-to-assemble “non-messy” meatless burger can be shaped ahead of time and cooked off when you’re ready to eat. I love this recipe because the patties have a nice consistency which … Continue reading

{Rainbow Bright Zucchini Ribbon Salad}

Summary:  This works great as a side salad and pairs lovely with a light vinaigrette. I love to make this when I get tired of eating spinach or any other leafy green…why? Because this salad recipe has none included! This … Continue reading

{Experimenting with Eggplant: an Italian inspired vegetarian sandwich}

Summary: I had never successfully cooked eggplant before. I’ve always been drawn to this vegetable due to its lovely color, shiny cover and peculiar shape. Besides its appearance it also has a meaty attribute which makes it a perfect vegetarian/vegan … Continue reading

{The Anti-aging Smoothie with Carrots, Oranges & Mango}

Summary:  I love to combine juice & smoothie recipes. The freshly pressed Orange & Carrot Juice, combined with the frozen mango chunks create a vibrant and tangy morning smoothie. A lot of people know about the wonderful benefits of orange … Continue reading

Vegetarian nutrition – evidence based practice guideline


For all of the vegetarians and none vegetarians out there…I am sure most of you have wondered: Is it safe? Will I develop a nutritional deficiency? Will my biochemistry change? Will it help prevent diseases? The answer to most of these questions is yes. The nutritional deficiencies can be avoided if you ensure that your vitamin B-12 requirements are met by your diet. Why? Because one of the major sources of B-12 vitamin is meat & its related products. If you are a lacto-ovo-vegetarian this shouldn’t be a concern because you can obtain this vitamin from eggs, milk, yogurt, and cheese. If you do not eat any product derived from animals you should consider taking additional supplements. Why? Because B12 deficiency may lead to anemia and permanent neurological changes. B12 is involved in the formation of your red blood cells. Therefore this nutrient is key for proper oxygenation of your body. Additionally it is involved in the formation of DNA! So including this vitamin in your diet is essential! B12 protects and repairs DNA which is essential in reducing your cancer risk and slowing down the aging process. If you start feeling tired all the time and notice that you get shortness of breath while climbing a flight of stairs, exercising, or while performing other demanding activities…you should consult your doctor.

Additionally this vitamin may help protect against heart disease by reducing the production of a protein called homocysteine in your blood. High levels of this protein has been linked to higher risk of developing cardiovascular disease.

If you don’t like taking supplements cheese is the #1 vegetarian source of vitamin B12 (also known as Cobalamin). “Ah…the power of cheese.” I will rank for you the best cheese sources for obtaining this nutrient in a serving of 100 grams: Swiss (56%DV) > Gjetost (40%DV) > Mozzarella (39%DV) > Parmesan (38%DV) > Tilsit (35%DV) > Feta (28%DV).  Hence a great way of incorporating these cheeses into your meals is by adding Swiss or Mozzarella to your veggie burgers, Parmesan to your pastas, and feta to your salads. Eggs rank second on the list. Whey powder ranks third. Milk & yogurt rank fourth. Yeast extract ranks fifth as a natural source of B12. If you are not a full vegetarian, which sometimes means you eat seafood….Clams, oysters & mussels are the #1 source of B12. Shellfish provide from 400%DV to 1648%DV of B12!!! Other potent sources (in order) include: liver, caviar, octopus, fish, crab, lobster, beef, and lamb. Be careful not to exceed the necessary intake because these foods are also packed with cholesterol.

Furthermore, the advantages of practicing a vegetarian diet are multiple. The Agency for Healthcare Research and Quality has conducted a study about the effectiveness of vegetarian diet in treating obesity, hyperlipidemia, and Type 2 Diabetes. If you are interested in this topic –  guidelines about how to conduct a proper vegetarian diet and its potential health benefits are found in the link below. The primary goal of this  research study was to implement:

Hope this post was helpful…Leave comments regarding these topics or past experiences.

Post workout smoothie recipe

{ MANGO MATCHA  COCONUT WATER SMOOTHIE }


Summary: 

Don’t judge a smoothie by its color. Although it’s GREEN and scary for some…I find it delicious and wholesome. The coconut water, banana & mango chunks help balance out the flavor of the green tea powder. Plus there are several reasons why this is a very great post-workout smoothie. The bananas and coconut water provide the electrolytes needed to replenish your nutrient loss during your exercise routine. 1 cup of coconut water  is very low in Cholesterol. It is also a good source of Vitamin C, Riboflavin, Calcium, Dietary Fiber, Magnesium, Potassium and Manganese. Now lets talk about Matcha Powder. Benefits of matcha tea exceed those of green tea because when you drink matcha you ingest the whole leaf, not just the brewed water. It is also known to contain anti-cancer, energy boosting and fat-burning properties. So again….why not sprinkle a little bit in your smoothies? Or in your baked goods? Finally cinnamon has been proven to boost cognitive function & memory, help relieve headaches and reduce arthritis pain. Furthermore it help regulate blood sugar levels, which is essential in any healthy diet plan. So improve the quality of your day by adding a little dab of cinnamon to your breakfast.
Ingredients:

3 cups frozen mango chunks
2 banana, whole
1 cup coconut water ice cubes
1/2 cup water
1 tsp Matcha green tea
1/2 tsp cinnamon
6 ice cubes

Directions:

1. For best results let the mango chunks defrost a little.

2. Pour the mango and the water first; this will help thaw the frozen chunks. Then add all the other ingredients except the ice cubes. Blend until smooth.

3. Add the ice and blend again. Serve on tall glasses & garnish with mango pieces.

Servings: 3 to 4

{An Ode to Red Cabbage}

I love this vegetable. You can buy a large piece without worrying that it will go bad since it has a long fridge life. In my experience it can last up to 3 weeks without going bad. If you see parts starting to get darker just chop or peel away that bad layer and you’ll find a fresh piece of cabbage waiting for you inside.

Let’s talk about how it looks…I love to use it because just as little as 1/4 cup can transform your meal and give it a bright punch of color and nutrition. Eat it raw in your salads, pitas, and wraps. Add it to your mexican dishes or incorporate it into your asian dishes. The possibilities are endless. You’ll see me using it a lot…here’s why:

(This information was obtained from the Livestrong website): “While green cabbage is the most commonly eaten variety, red cabbage offers more nutritional benefits as well as a hearty, robust flavor, according to the World’s Healthiest Foods website. Red cabbage contains a type of group of phytochemicals or compounds found in plant foods with disease-fighting properties known, collectively, as polyphenols. Polyphenols may offer antioxidant, anti-inflammatory, and anti-cancer benefits. Red cabbage is low in calories, a good source of dietary fiber and a rich source of several vitamins.” These include including vitamins A, C and K, as well as the minerals potassium and manganese. It is also rich in beta-carotene, which offers antioxidant benefits.

Additionally as much as 1 cup of raw red cabbage has only 27 calories & 0 grams of fat! So eat up! However be careful about how you cook this magnificent vegetable. As many other vegetables over-cooking it may kill many of its beneficial nutrients. So in order to retain the most nutrients it is best to cook in a small amount of water (this is why you’ll see me using this technique over and over again in my recipes). Light steaming is an effective cooking method plus it’s the best way to cook your veggies without piling up extra calories and fat.

Are you intrigued yet? Read more on: http://www.livestrong.com/article/272966-red-cabbage-nutrition-information/#ixzz24wCsURmc