I was born in Cuba and moved to Venezuela as a child, so I quickly adopted Venezuelan traditions and food costumes. Arepas are part of my blood. I grew up eating arepas almost daily as my mother mixed Venezuelan and Cuban cuisine.
Arepas are cornmeal cakes that originated hundreds of years ago in a region that now makes up Colombia, Venezuela, and Panama. Traditionally, they were cooked in a pan called a budare. But they can also be grilled, baked, or fried.
Venezuelan arepas tend to be smaller and thicker, while Colombian arepas tend to be sweeter, thinner, and stuffed with cheese.
Like all mushrooms, portabella mushrooms are low in fat and calories — 100 grams of raw mushrooms have no fat and only 22 calories. Portabella mushrooms taste meaty and savory, with an umami quality that makes them a good substitute for foods higher in fat and calories like meat and cheese.
Portabella mushrooms are a good source of many nutrients, including:
- B vitamins
- Phosphorus
- Selenium
- Copper
- Potassium
Mushrooms are the only known non-animal source of vitamin D, but many commercial mushrooms are grown in dark indoor spaces, so these mushrooms don't contain significant amounts of vitamin D. Some commercial mushroom growers expose their mushrooms to ultraviolet (UV) light to increase their portabella mushrooms' vitamin D content.
Rich and creamy, the avocado has earned a place as a superfood. This nutrient-dense beauty, which has nicknames like avocado pear and alligator pear, packs more than twenty nutrients within each fruit. It has a buttery texture and a mild, almost nutty flavor with a hint of sweetness when freshly ripe.
Avocados, or Persea americana, have a long cultivation history, dating back to about 500 BC. These oval- to pear-shaped fruits are native to Central and South America, originally found in the highlands of Mexico and Guatemala, and the lowlands of Colombia, Ecuador, and Peru.
Today, avocados grow worldwide, but Mexico remains the world’s largest fruit producer. Typically, the avocados in the grocery store come from California, Florida, Mexico, and Central America. The Dominican Republic, Peru, Israel, Australia, Brazil, Indonesia, and the United States also have strong avocado industries.
You must think, how boring! Rice cakes for breakfast? Really? Well, yes, rice cakes are healthier when they're made of brown rice. Rice grain is a good source of carbohydrates and proteins. Whole brown rice has more nutrients like protein, lipids, minerals, and vitamins than refined white rice because they're stripped away during the refining process.
But most refined rice cakes might not be more than carbohydrates with little nutrition. Because they’re low in calories, they might seem healthy, which could make you want to eat more of them. Try to eat them in moderation, and add nutrients with healthy toppings.
Tomatoes are loaded with a substance called lycopene. It gives them their bright red color and helps protect them from the sun's ultraviolet rays. In much the same way, it can help protect your cells from damage.
Lycopene is an antioxidant -- it fights molecules called free radicals that can damage your cells and affect your immune system. Because of that, foods high in lycopene, like tomatoes, may make you less likely to have lung, stomach, or prostate cancer. Tomatoes also have potassium, vitamins B and E, and other nutrients.
Other nutrients in tomatoes, like vitamins B and E and antioxidants called flavonoids, may boost your heart health, too. Some research shows they might also help prevent the disease in the pancreas, colon, throat, mouth, breast, and cervix. Lycopene may also help lower your LDL, or "bad" cholesterol, and blood pressure levels. And that may reduce your chances of heart disease.
Source: https://www.webmd.com/food-recipes/ss/slideshow-tomato-health-benefits
Arepas are a type of cornbread that is popular in Latin American countries. They are made of white or yellow cornmeal and can be either soft or crispy. Arepas are typically round and flat and are often served with cheese, meats, or vegetables. Arepas are generally lower in calories than bread and are also a good source of fiber. Arepas are typically made with whole wheat flour, a healthier option than white flour.
On the other hand, bread can be made with various flours, including whole wheat, white, or rye. Bread also typically contains added sugar, which can increase the calorie content. When it comes to nutrition, both arepa and bread offer some benefits. Arepas are an excellent source of complex carbohydrates and fiber, while bread provides protein and essential vitamins and minerals. Ultimately, the healthiest option depends on the ingredients used and the food's preparation.
Pita bread is not only delicious but also highly nutritious. It is a great source of complex carbohydrates, which are essential for energy production and sustained satiety. Pita bread is also rich in protein, which is necessary for building and repairing tissues in the body. Additionally, it contains an array of vitamins and minerals, such as vitamin B6, calcium, and iron, which can support overall health and wellbeing.
Whole-grain pita bread is an excellent source of dietary fiber, which can help promote regular bowel movements and reduce the risk of digestive disorders. Fiber also helps control blood sugar levels by slowing down the absorption of carbohydrates, which is beneficial for people with diabetes or those at risk of developing the condition. Moreover, the fiber in whole-grain pita bread can also help lower cholesterol levels and reduce the risk of heart disease.
Welcome to a world of culinary enchantment! In this recipe book, I present to you a true masterpiece of flavors and textures—my Gourmet Spinach Crepes with Melted Munster Cheese. These delightful crepes are a testament to the art of gourmet cooking, where the fusion of vibrant spinach, free-range eggs, and the silky Munster cheese create a symphony that will captivate your taste buds and leave you utterly enchanted. Get ready to embark on a gastronomic adventure like no other!
The recipe presented is for Gourmet Spinach Crepes with Melted Munster Cheese, a delectable dish that promises to delight the senses. It combines the freshness of spinach, the richness of free-range eggs, and the smoothness of Munster cheese to create a harmonious culinary experience. The ingredients required include fresh spinach, free-range eggs, all-purpose flour, whole milk, baking powder, salt, and slices of Munster cheese. This dish offers a unique fusion of flavors and textures, showcasing the artistry of gourmet cooking.
After completing my 5x5 carrots challenge, I feel tremendous and think a lot about cutting bread; I know bread is delicious, but it is not adding too much value to my system. This recipe will not be the only recipe for alternatives to replace bread. I will be sharing soon more recipes that will be fun and healthy. Stay tuned!
On top of all the vitamins and minerals it contains, broccoli is chock full of many natural chemicals that scientists are still learning about. Chief among these is a sulfur compound called sulforaphane, which may help with certain health conditions.
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Carrots are rich in nutrients that promote your health. They contain antioxidants, which may help protect your cells from damage and prevent conditions like cancer and heart disease.
Carrots are healthy vegetables that are eaten as snacks and used in many dishes to provide substance and flavor. Their crunchy texture adds something different and tasty to salads, meat dishes, pasta, and more. But carrots are also extremely nutritious, packed with many nutrients that you need on a daily basis.
Eggplant has been an ingredient in traditional medicine for thousands of years. In the ancient Indian ayurvedic medicine system, practitioners used white eggplant to treat diabetes and the roots to relieve asthma. While eggplant isn't the most nutritious vegetable, it gives you a decent potassium and fiber supply. And at just 25 calories and less than 1 gram of fat per serving, it's a pretty guilt-free food -- as long as you don't soak it in oil. Eggplant has antioxidants like vitamins A and C, which help protect your cells against damage. It's also high in natural plant chemicals called polyphenols, which may help cells better process sugar if you have diabetes. Early lab studies in cells suggest that eggplant protects against the type of DNA damage that leads to cancer. But researchers still need to confirm this benefit in humans.
You might only eat this veggie at Thanksgiving, but sweet potatoes are full of nutrients that make them worth having all year.
The truth is they're not potatoes. They are naturally sweet roots in the morning glory family. Although Native Americans grew sweet potatoes when Columbus came to America in 1492, these veggies grew in Peru as early as 750 B.C.
There are hundreds of types of sweet potatoes. Some have white or cream-colored flesh. Others are yellow, red, or purple. The "Covington" is the variety you're most likely to find at the store. It has pink skin and bright orange pulp.
While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato.
Chickpeas are a nutrient-dense legume that offers a range of health benefits. One of the most notable benefits is their high fiber content. Fiber is essential for digestive health, promoting regular bowel movements, and reducing the risk of constipation, diverticulitis, and other digestive disorders. A one-cup serving of cooked chickpeas contains around 12.5 grams of fiber, nearly half the recommended daily intake for women and one-third for men.
Protein is essential for building and repairing muscle tissue, maintaining a healthy immune system, and supporting healthy hormone function. In addition to their fiber content, chickpeas are also rich in protein, with one cup of cooked chickpeas providing around 15 grams of protein. This makes them an excellent plant-based protein source for vegetarians and vegans.
Tofu -- or bean curd -- is made by pressing curdling soy milk into a solid block. It can be sliced into different shapes and cooked in lots of ways. Some tofu is firm, while others are soft and smooth.
People in Japan have made tofu for more than 2,000 years. It's gotten popular in other places more recently.
Some people complain that it's bland, but it nicely takes on the flavor of the sauce or seasonings you prepare it with. And it's got a lot of health benefits going for it.
Like other soy-based foods, tofu contains plant estrogens. For many years, people thought soy added too much estrogen to your body, leading to breast cancer in women.
One of my favorite plant-based proteins is Chickpeas. They contain a moderate amount of calories; they contain 46 calories per 1-ounce (28-gram) serving. Approximately 67% of those calories are from carbs, while the rest comes from protein and a small amount of fat. Chickpeas also provide a variety of vitamins and minerals and a decent amount of fiber and protein.
A 1-ounce (28-gram) serving provides the following nutrients (1):
- Calories: 46
- Carbs: 8 grams
- Fiber: 2 grams
- Protein: 3 grams
- Folate: 12% of the RDI
- Iron: 4% of the RDI
- Phosphorus: 5% of the RDI
- Copper: 5% of the RDI
- Manganese: 14% of the RDI
The protein and fiber in chickpeas may help keep your appetite under control. The women experienced a significant reduction in appetite and calorie intake after the chickpea meal, compared to the white bread meal.
This Homemade Waffle Recipe is prepared with simple ingredients; they are light and crispy on the outside and soft and fluffy on the inside. You can keep a jar of the dry waffle mix for your breakfast, brunch, or next family event! This recipe explains how to make perfect Homemade Waffles from scratch.
Serve waffles hot with whipped cream and fresh fruit or with butter and maple syrup for either breakfast, brunch, or a snack.
One of my favorite plant-based proteins is Chickpeas. They contain a moderate amount of calories; they contain 46 calories per 1-ounce (28-gram) serving. Approximately 67% of those calories are from carbs, while the rest comes from protein and a small amount of fat. Chickpeas also provide a variety of vitamins and minerals and a decent amount of fiber and protein.
A 1-ounce (28-gram) serving provides the following nutrients (1):
- Calories: 46
- Carbs: 8 grams
- Fiber: 2 grams
- Protein: 3 grams
- Folate: 12% of the RDI
- Iron: 4% of the RDI
- Phosphorus: 5% of the RDI
- Copper: 5% of the RDI
- Manganese: 14% of the RDI
The protein and fiber in chickpeas may help keep your appetite under control. The women experienced a significant reduction in appetite and calorie intake after the chickpea meal, compared to the white bread meal.
Oats are a versatile and nutritious ingredient that offer numerous health benefits. In this wholesome oatmeal tortillas recipe, oats are the star ingredient, providing a variety of advantages. Firstly, oats are a great source of dietary fiber, which helps promote digestive health and keeps you feeling fuller for longer periods, making these tortillas a satisfying meal option. Additionally, oats contain essential vitamins and minerals such as iron, magnesium, and B vitamins, contributing to overall well-being and energy levels.
The inclusion of oat flour in these tortillas adds a unique texture and flavor while also making them suitable for individuals with gluten sensitivities, as oats are naturally gluten-free.
Furthermore, oats are known to support heart health by helping to lower cholesterol levels and reduce the risk of cardiovascular diseases.
With just a few simple ingredients like oat flour, egg, water, salt, and baking powder, these oatmeal tortillas offer a convenient and delicious way to incorporate the benefits of oats into your diet. Whether enjoyed as a wrap for savory or sweet fillings, these tortillas are a wholesome and nutritious choice for any meal.
Peanut butter is a protein-packed spread popular around the world. It’s made of ground peanuts — often roasted first — blended into a thick paste.
The final product contains a range of nutrients that may offer health-boosting benefits. However, it’s essential to check the label when buying peanut butter. Many brands today add ingredients like sugar, vegetable oil, and trans fats that can reduce their nutritional value.
Natural peanut butter is available at health food stores and specialty grocers and can be easily found online. Look for a product that contains no additives other than a bit of salt.
You can also make peanut butter at home by blending peanuts in a food processor until you reach your desired texture.
