Essays ... Ensayos

Nutritional Bites ... Bocados Nutritivos

Recipes ... Recetas

References ... Referencias

View From My Window...Desde Mi Ventana


NUTRITION CONSULTATION


You will notice that the following recipes look more like guidelines, they are plant based, have almost no added oils, consist of a great variety of whole foods in a rainbow of colors, and are rich in vitamins, phytochemicals, antioxidants, protective nutrients, and fiber.  Experiment with them.  Focus on better nourishing yourself and your family.


Beans / Habichuelas

Cauliflower

Four Savory Grains

Kale and other Leafy Greens

Oats / Avena

Pasteles

Rices / Arroz

Salads / Ensaladas

Short and Sweet

Snacks for Children

Sprouts / Coles

Squash / Calabaza

Tofu Scrambler / Revoltillo de Tofú

(click here for printable version)


LEAFY GREEN STIR FRY:


Any leafy green lends itself to this quick preparation. Kale, collards, Swiss chard, Napa or Chinese cabbage, bok choy, spinach.


Method:

Chop a whole bunch of leafy greens. To a warming skillet add 1 teaspoon of olive oil and 4 - 5 minced garlic cloves. Turn the heat to medium and throw in the greens. Sprinkle them with enough salt and pepper to bring up the taste. Stir and toss for 5 to 10 minutes. Don’t over cook, conserve nutrients, and show off their beautiful color. Enjoy over rice, on a corn tortilla, wrap in a cabbage or collard leaf, or all by themselves.


Experiment with other flavors: instead of olive oil use toasted sesame oil; instead of oil use light coconut milk and curry powder; instead of garlic toast rosemary or fennel seeds.


Variations:

Start with chopped vegetables like mushrooms, carrots, eggplant, squash, red pepper in the skillet before adding the chopped greens. Add the more tender green peas, tomato, cilantro, and spices as a last minute topping.