HHW’s Top Recipes for Spring

    Healthy Spring Recipes For those who haven’t read our bio (found on the top of the page & titled “Hello World”)…we live in Puerto Rico: a tropical paradise. Come this time of year the weather starts to change. The … Continue reading

HHW’s Top Attractions in 2013..in case you missed them!

Goodbye 2013, hello 2014!! Another 365 days of life gone, lived and enjoyed. Why don’t we kick off this new year of  blogging by reviewing the best of 2013? I’ve included a picture collage of our most popular attractions in … Continue reading

{5 de MaYo: Mexican recipes roundup}

Healthy, Happy & Whole’s Mexican food obsession: So by now you’ve probably noticed how we loveeeee Mexican food…how do I love thee? Let me count the ways… Well first of all it’s so visually appealing. Home cooked mexican can be … Continue reading

{Meyer Lemon & Blueberry Pancakes}

Summary:  These pancakes taste like a glorious Meyer Lemon Cake. But made without the loads of butter and sugar those cakes call for. When topped with syrup, they create a harmonious mixture of flavors. In each bite you get the … Continue reading

{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

Mock risotto with black beans

Summary: 

This savory dish is perfect by itself as a quick weeknight dinner, done with leftover rice! However, the complex savors make it worthy of company. It would go excellent with any savory piece of protein such as fish, chicken or lean beaf.

Ingredients:

  • 2 cups of leftover rice (I prefer Texmati or brown rice)
  • 1 can of black beans
  • 1 small onion, thinly sliced
  • mushrooms, half a pkg
  • 1/2 cup parmesan or pecorino cheese
  • truffle oil, a drizzle
  • basil leaves or spinach, for garnish

Directions:

1. First slice the white onion thinly and caramelize it with some olive oil on medium heat. Meanwhile chop the mushrooms (to the preferred size). Add them along with the onions. Add the can of black beans with their juice. Season with salt and pepper to taste. This should take about 5-8 min.

2. When the onion and mushrooms have reduced in size, add the leftover rice and stir well. Switch to low heat. Cover with a lid and wait 10 min for the flavors to incorporate.

3. Meanwhile shred about 1/4 cup to 1/2 cup of parmesan cheese. Add to the rice, stir and cover.

4. For a little extra taste, drizzle a small amount of truffle oil. As garnish add some diced fresh basil leaves (or minced spinach for added nutrition and that lovely hint of green). Adjust seasoning if necessary.

TIP – for a lighter version: skip the truffle oil and add only 1/4 cup of parmesan cheese.