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Cabbage Side Salad

March 17, 2020

Cabbage is one of those veggies that people usually turn to when they are going on some detox of sorts. That’s because cabbage, along with kale, cauliflower, and Brussel sprouts, are all part of the cruciferous veggie family.

Cruciferous vegetables are a great source of fiber, vitamins, and minerals, while also being rich in antioxidants and sulfur containing compounds called glucosinolates. These compounds have become quite famous in the health community for its support to liver and cell health in general. Hence why detoxes love them.

I don’t know about you, but the thought of starting another diet or detox seems painful, dull, and has zero appeal to me. Instead, I’d much rather enjoy the benefits of veggies and whole foods in a delicious and pleasurable way. That’s always my goal when it comes to cooking – making healthy taste good to me.

And I invite you to do the same! Starting by making an easy and delicious side veggie dish with the famous cabbage.

In my humble opinion, a side dish shouldn’t take too much time to make or you’ll end up spending an entire day prepping, cooking, and doing dishes. As much as I enjoy my time cooking, I’m not one to get excited with the idea of spending all day in the kitchen.

Which is why this cabbage side salad is perfect! It takes max 20 minutes to make and uses minimal equipment. Meaning less pans and dishes to wash – score! Basically, this recipe does everything right in accordance with The Nutrinut standards: simple and fast to make, inexpensive ingredients, nutrient superstar, and tastes really good.

For my gluten-free and vegan friends, you can enjoy this recipe freely. Just remember to use gluten-free soy sauce. The cabbage side salad goes pretty well with just about anything. It’s such a lovely recipe to give a nutrition boost to your dishes.

See you in the kitchen my dear friends. 😉

Cabbage Side Salad Recipe

Serves 2

Ingredients:

2 cups shredded cabbage
1 garlic clove minced
2 TBSP filtered water
1/2 TBSP gluten-free soy sauce
1/2 TBSP sriracha
1 tsp ground turmeric
1 TBSP sesame seeds
1 tsp sesame oil
1 TBSP sliced green onion

Instructions:

In a small pan, add all ingredients (except sesame oil) and cook over medium low heat for about 10 minutes or until cabbage shreds softens.
Remove from the stove and top with sesame oil and extra sesame seeds.
Serve warm.

Tomato Potato Soup

March 6, 2020

The tomato potato soup happened one day that JP was feeling under the weather and I didn’t have a lot of produce in the house.

You know when you have a cold that leaves you without energy and even worse, without appetite? Well, this was were JP was at. When dinner time came, I had to think of something quick. A simple dish that’s loaded in nutrients…soups are always the answer for me here.

But since it was already towards the end of the week, I had already used all of my veggies earlier on the week. The only veggies that I had left were baby potatoes, tomatoes, and celery. So that would have to work.

Now, perhaps potatoes and tomatoes are not at the top of the list when it comes to super nutrition. Typically we associate healthy with greens. But potatoes and tomatoes have a lot more to offer than “fries with ketchup”.

Potatoes are starchy and can give the body energy. Which is exactly what we need when we are feeling down. It also is a source of potassium and if you keep the peel, you get a little dose of fiber. So don’t eliminate potatoes from the menu out of a carb fear.

The other main ingredient here are the tomatoes. Their beautiful red color is an indication of its nutrition. Tomatoes are rich in vitamins (like vitamin C and vitamin E) and antioxidants (like lycopene). And you know how we always talk about the healing properties of nature and food? Well, lycopene has actually been linked to supporting heart health and cell health. Pretty neat, right?

A few other nutrition superstars in this soup is the onion and garlic with their amazing immune boosting properties. I also added a good amount of turmeric, which explains the yellowish color of this soup. Turmeric works as a potent anti-inflammatory and adds a nice flavor kick to soups.

Last but not least, you probably have noticed the addition of canned coconut milk to most of my soups. The thing with soups is that you want to add as much nutrition to the dish to help your body feel satisfied. The coconut milk adds a nice dosage of healthy fat and flavor. Mission accomplished!

And I am happy to report that nutrition beat the cold! So if you are feeling under the weather, make sure to not overlook your nutrition. Simple ingredients like onions, garlic, turmeric, tomatoes can offer your body the strength and boost it needs. And soups are a great way to load up on nutrients when your appetite is not fully there.

Well my dear friends, see you in the kitchen!

Potato Tomato Soup Recipe

Serves 3-4

Ingredients:

5 medium tomatoes cubed ( I used Roma)
6-7 baby potatoes cubed
4 celery sticks sliced
1 white onion chopped
3-4 garlic cloves minced
1 coconut milk can
2 cups filtered water
Spices to season 1 TBSP each: turmeric, smoked paprika, garlic powder, oregano
Salt and black pepper to taste
Optional: hemp seeds and green onion to top

Instructions:

In a medium pan, cook the onion with a little olive oil for about 5 minutes. Add the fresh minced garlic and cook for an extra minute.
Add the spices, celery, tomatoes, and potatoes. Stir and allow to cook for a couple of minutes.
Now add the water, salt, and pepper. When the water starts to boil, lower the heat to medium low, cover pan with lid and let cook for about 15 minutes.
Check that all the veggies are cooked by poking the potatoes with a fork. If it’s soft then it’s cooked.
Remove pan from stove and blend soup with a hand blender. Be very careful so the hot soup doesn’t splash on you.
Add the coconut milk, stir, and take it back to the stove. Allow the soup to boil and turn off heat. This step is also when you try your soup and tweak seasoning if needed.
Enjoy!

Blog | Recipes

Curau – Sweet Corn Custard

February 28, 2020

I’ve been having some serious nostalgia lately when it comes to my home country, Brazil. And the best way I found to feel some of the comfort from home is through the kitchen. So my dear friends, I want to introduce you to one of the Brazilian desserts that I’ve always loved: Curau!

One of the things I love about curau is its simplicity. The ingredients that go into it are quite basic and it comes out so delicious. It’s also a pretty inexpensive dish to make and if you are a corn and cinnamon lover, this is a must for you.

When I lived in Brazil I enjoyed this sweet corn custard plenty of times and have even seen my aunt and grandmother make it. But I had never made it by myself. So what does one do when they are going to attempt something for the first time? Call your mother, of course.

On our call, my mom (and dad) walked me through the recipe and it seemed simple enough to give a go. And it truly is. I’d say that the total time to make this was about 30 minutes. But I did make one big oopsie in the beginning. I forgot to let the corn actually thaw. When you make yours, don’t forget to let the corn unfreeze or you’ll have a hard time blending it with the milk.

Having said that, let’s get to the good stuff shall we? See you in the kitchen my dear friends!

Curau, Sweet Corn Custard Recipe

Serves 3-4

Ingredients:

1 bag of frozen sweet corn (about 450 g)
1 1/2 cups unsweetened almond or coconut milk
4 TBSP brown sugar
Cinnamon to taste (I used about 2 tsp)
Cashew pieces and cinnamon to decorate (optional)

Instructions:

Blend thawed sweet corn with milk in a blender until smooth. Add more milk if needed. NOTE: make sure that the corn is no longer frozen or you’ll have a hard time blending it.
Pour corn liquid through a strain or sieve into a pan. To make sure you get the most liquid into the pan, press down on the corn pulp with a spoon. Reserve the corn pulp to make a delicious corn cake.
Take the pan with corn cream to the stove using medium-high heat. Add sugar and cinnamon and cook for about 10 minutes or until it starts to thicken. Make sure that you are stirring constantly so the corn cream doesn’t stick to the bottom and burn.
When corn cream thickens, pour into container of choice and let it sit in the fridge for a couple of hours or overnight. Don’t worry if it’s not too thick, once the custard cools, it will thicken more.
Enjoy!

Blog | Recipes

Creamy Spinach Soup

February 18, 2020

I’ve been in a soup phase lately. Can you tell? When it comes to my wellness routine, I like switching things up to keep things exciting. Recently, I’ve started making soups to enjoy at dinner time. And honestly, this creamy spinach soup is at the top of my list of favorites. Right there with my lentil soup.

Ever since I was a kid, my dinners were smaller and simpler than my lunch. As a kid, I would typically have a simple sandwich and a glass of fresh made juice or milk. After becoming a nutritionist, or what the youngsters call “woke”, I’ve been making tweaks to improve the quality of my dinners.

Some of these tweaks included swapping my juice and milk for water. This is a great way to cut back on the amount of daily sugar. I also started adding veggies to my sandwiches for a nutrient boost. And when my body started reacting to wheat, I changed my bread to gluten-free. But I knew that I could still do better. Especially because gluten-free bread does not equal healthy.

I love soups because they are such a great way to enjoy a nutrient dense and light dish. It’s quite perfect for dinner to be honest. You can go to bed in a satisfied way with little to none risks of experiencing any gut or indigestion issues. So a win-win.

This creamy spinach soup has the added bonus of having tons of spinach. Why is that good for dinner? Well, spinach just so happens to be a great source of magnesium, a mineral that really helps the muscles of the body relax – getting you ready for a perfect night of sleep.

So let’s get ready to do some cooking, shall we? See in the kitchen!

Creamy Spinach Soup Recipe

Serves 3-4

Ingredients:

1/2 bag frozen spinach (about 8 oz).
2 cups broccoli florets
1/2 white onion (sliced)
5-6 baby potatoes (chopped)
1 leek stalk (chopped)
2-3 green onion stalks (chopped)
2 cups water
1 can coconut milk
Spices: smoked paprika, nutmeg, garlic powder.
Salt and black pepper to taste.

Instructions:

In a medium pan over medium-high heat cook onions (with a little olive oil) for about 5 minutes. Add chopped leeks and cook for a couple of extra minutes.
Next, add all the other ingredients except the coconut milk. Allow water to start boiling, lower heat to medium-low heat, cover pan with lid. Allow veggies to cook for about 15 minutes. Make sure that the potatoes are cooked properly.
Remove pan from stove and blend soup using a hand blender.
Lastly, add the coconut milk and take pan back to stove. Mix well until evenly combined and allow soup to boil. Try the soup and adjust seasoning to taste.
Enjoy!

Blog | Recipes

Sweet Potato and Beet Soup

February 17, 2020

Lately, I’ve really been into making soups a part of my weekly meal prep routine. This way I can enjoy a nice cup of nourishing soup for dinner every night. Which is why I’ve been feeling extra adventurous and not only sticking to my lovely lentil soup (here’s my lentil soup recipe in case you want to give a go).

Sweet potatoes and beets might not be the first veggie combination that you would find in a soup. And even I was a bit skeptical when I first tried this one. I’m used to eating stuffed sweet potato and raw/cooked beets with my salads separately. But together in a soup, not so much.

Well, I am here to tell you that this soup couldn’t have come out more perfect! I first came across this combination in a soup recipe by Pick Up Limes and I just happened to have beets and sweet potatoes at home. So why not?

I loved this one not only because of the flavor, but it’s a true nutrition dream when talking about all the amazing nutrients you get. It’s rich in fiber, tons of antioxidants, vitamins & minerals, and healthy fats. I can’t forget to mention the circulation boosting properties coming from the beets.

Did you know that beets are a great source of nitrates? Your body then converts it to nitric oxide which is really great for blood vessel health and circulation.

So now, let’s dive into this deliciousness, shall we? See you in the kitchen!

Sweet Potato and Beet Soup Recipe

Ingredients:

2 sweet potatoes (peeled and cubed)
4 small beets (peeled and cubed)
1/2 white onion (sliced)
4 garlic cloves (chopped)
1 can coconut milk
2 cups water
Spices: 1 TBSP of each smoked paprika, chili powder, garlic powder.
Salt and black pepper to taste
Olive oil

Instructions:

In a medium pan using medium-high heat, cook the onions with a little olive oil for about 5 minutes. Add the chopped garlic clove and cook for a couple of minutes extra.
To the same pan, add sweet potatoes, beets, spices, and water. Allow water to boil, turn down stove to medium-low, cover pan, and cook veggies for about 15 minutes or until potatoes and beets are soft.
Once veggies are cooked, remove pan from stove. Using a hand mixer, blend the veggies into a cream.
Add coconut milk to veggie cream. Take pan back to the stove and mix well until coconut milk is well incorporated into soup. This step is also where you can try the soup and see if it’s missing any seasoning. Allow soup to boil and turn off heat.
Enjoy!