(click here for printable version / clic aquí para la versión imprimible)

                                                              SNACKS FOR LITTLE ONES:

* Stove Top Apples:

Core several gala apples. Arrange them in a pan deep enough to cover with a lid. Place cinnamon sticks in the center, stick 8 cloves in the circumference of each apple. Add half cup of water, cover and simmer for approximately 30 minutes until they are as soft as you want them. They smell and taste like apple cider.

* Tempeh Fries:

Cut a block of tempeh in half inch strips and marinate in balsamic vinegar for a few minutes. Place in a hot skillet with a tablespoon of sesame oil, salt and pepper. Heat until crisp. Season with hot sauce, or salsa.

* Polenta With Grated Carrots and Peas:

Cook coarse grits and fresh corn in a shallow pan with water or vegetable broth. Add olives, capers, grated carrot, salt, and pepper. When almost done sprinkle shelled peas on top. Once the pie is cooked, let it cool until firm enough to be sliced in easy to pick up wedges or any other shape.

* Oats with Quinoa and Fruit:

Cook together steel cut oats and quinoa in water with a drizzle of almond milk and ground cinnamon. After turning off the heat, add sweet berries or diced fruit.

* Green Sorbet

Start with a couple of frozen cups of your favorite fruits plus a handful of leafy greens. Blend to the consistency of a frappé. Eat some. Freeze the rest in small paper cups.

*  Stuffed Dates:

Use Medjool dates, remove the pit and stuff the center with pomegranate seeds, an almond, or anything else!


Essays ... Ensayos

Nutritional Bites ... Bocados Nutritivos

Recipes ... Recetas

References ... Referencias

View From My Window...Desde Mi Ventana


RECIPES 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


Four Savory Grains

Kale and other Leafy Greens

Oats / Avena

Pasteles y Tamales

Rices / Arroz

Salads / Ensaladas

Short and Sweet

Snacks for Children

Sprouts / Coles

Squash / Calabaza

Tofu Scrambler / Revoltillo de Tofú