Healthy Taste of Mexico

Real Food E-book Recipes Series

Recipes from the talented Health Coaches at the Institute for Integrative Nutrition.

Institute for Integrative Nutrition

A Healthy Taste of Mexico

 (VEGAN, GLUTEN-FREE, NUT-FREE)
photo credit: flicker
 Ingredients

4 cups cooked organic brown rice

1 large organic bell pepper, chopped (color of choice) 

1/2 organic seedless cucumber, chopped

1 cup organic chopped tomatoes

1/4 cup organic chopped red onion 

1 can organic black beans or kidney beans 

1 bunch organic fresh chopped cilantro 

1 organic ripe avocado chopped 

Fresh lime juice 

Salt and pepper to taste

 Instructions

Wash and soak brown rice. Cook as directed ( I use vegetable broth w/ cumin, paprika, and garlic powder for added flavor instead of water). Chop all fresh ingredients in bite sized pieces and place on top of rice. Add beans, avocado and cilantro with a squeeze of lime juice. For added flavor and fun, you can add regular or vegan shredded cheese, sour cream and hot sauce.

Somie Robles

Northern Virginia, Va. USA

www.livelifepure.net

Somie is a Health Coach and Master Esthetician

Get Healthy, Be Happy

20140119-184033.jpg

Lao Tzu was the most important spiritual Chinese sage. His name, which is also often called Laozi, literally means “Old Master” and is generally considered an honorific.

He lived in the 6th century BC, at the same time as Confucius, who was born a generation after Lao Tzu. He once sought out Lao Tzu who told him “Strip yourself of your proud airs and numerous desires, your complacent demeanor and excessive ambitions. They won’t do you any good. This is all I have to say you.”

Lao Tzu is the father of the Chinese spiritual tradition Taoism, mainly because of his text called Tao te Ching (Tao: the way of all life, te: the fit use of life by men, ching: text or classic).

It is based on the Tao (The Way), which is the creator and sustainer of all things in the Universe, and the practice of doing by nondoing (wu-wei) that enables the disciple to unite with the Tao.

Lao Tzu wrote his only book Tao Te Ching just before he walked away from the Chou empire he served.

Eat the Rainbow

I really like this visual to demonstrate what nutritious options are available for a healthy salad.  This simple tool effectively displays a colorful array that is sure to ignite some interest in sampling.  My children seem to be more adventurous when presented with a “salad bar” of choices.  I try not to question their motivation, whether it be the colorful display options or the feeling of independence regarding their food choices. It is certainly easier to encourage sampling when not made a mandatory request. Similarly, it is a win-win for everyone!


Follow me during the “Construction” of my website Discover Your Authentic Health.

www.discoveryourauthentichealth.com 

It will serve to meld my thoughts and discoveries on becoming true to our authentic selves, from the inside out. We will learn to nourish our relationships and foster a positive self-image in order to ignite the confidence and excitement that lies within all of us. Discovering how food can help to heal the body and mind and bring a sense of inner peace. Authenticity is living your best life….mind, body, and spirit….health is wealth. A healthy mind in a healthy body.

 

Gluten-free Holiday Guide

With the holiday season upon us, thoughts often become cluttered with all the things on our “to-do” list.  It can be easy to derail from our attempts to improve our health.  Then, there is the excuse of the New Year’s resolution to “start again”.  It is possible to maneuver the holidays without sacrificing your dedication to your health.  Find a few “go-to” easy snacks and health friendly recipes to decrease stress eating during the holidays.  Check out the recipes in the free Holiday Recipe Guide below.  

 

 

 There are several recipes for breakfast, salads, entrees and even desserts!  The chocolate lava cake looks wonderful!

 

 Follow me during the “Construction” of my website Discover Your Authentic Health.

www.discoveryourauthentichealth.com

It will serve to meld my thoughts and discoveries on becoming true to our authentic selves, from the inside out. We will learn to nourish our relationships and foster a positive self-image in order to ignite the confidence and excitement that lies within all of us. Discovering how food can help to heal the body and mind and bring a sense of inner peace. Authenticity is living your best life….mind, body, and spirit….health is wealth. A healthy mind in a healthy body.

 

 

 

 

 

 

 

 

 

                                      

 

 

 

Healthy Harvest

 

Hearty Healthy Harvest Salad

by leanbodymeals bit.ly/179G6G9                     

                                 



Ingredients

1 med organic shallot, finely chopped (1/4 cup)

2 cloves garlic, minced

1 Tbs gluten free Dijon mustard 

1/2 tsp organic coconut palm sugar (great replacement for brown sugar)

1/2 tsp sea salt

1/4 tsp black pepper

2 Tbp organic gluten free rice vinegar

1/2 cup organic extra virgin olive oil

3 cups chopped organic romaine lettuce

4 cups organic baby Spring/spinach mix

1 cup organic broccoli sprouts (if desired)

1 ripe firm organic Bosc pear, cored cut into chunks

1 organic Granny Smith apple, cored cut into chunks

1/2 dried organic dried cranberries

1/4 cup organic Goji berries (if desired)

2 Tbp organic hulled hemp seeds (if desired)

Top with lightly toasted pecans/walnuts (if desired)

Click on selected ingredients for health benefits

Hemp Seeds

Hemp seeds

 

  1. Whisk together shallot, garlic, mustard, sugar, salt, pepper and vinegar.   
  2. While whisking, slowly drizzle the oil into the mix until well combined.
  3. In a large salad bowl, toss together lettuce, spring mix, sprouts, pear, apple, cranberry and goji berries.
  4. Pour dressing over salad and toss until dressing is evenly distributed. 
  5. Sprinkle top with hemp seeds and nuts if desired.  

           Serve and enjoy!    

Goji berries

 

Follow me during the “Construction” of my website Discover Your Authentic Health.

www.discoveryourauthentichealth.com

It will serve to meld my thoughts and discoveries on becoming true to our authentic selves, from the inside out. We will learn to nourish our relationships and foster a positive self-image in order to ignite the confidence and excitement that lies within all of us. Discovering how food can help to heal the body and mind and bring a sense of inner peace. Authenticity is living your best life….mind, body, and spirit….health is wealth. A healthy mind in a healthy body.

Healthy Snacks

IIN Healthy Snacks     
Click on the image above to download recipes

Try some of these healthy snacks during the holiday season to help crowd out the tempting processed foods.  Give it a try! You have nothing to lose except, maybe a few extra holiday pounds.

 

                                             

                                                                                 

Try Something New

                  Gluten-free Fettuccini with Kale Pesto


Ingredients

4 cups (about 1 bunch) stemmed, chopped organic kale
1 cup grated Parmigiano-Reggiano cheese
6 Tbp organic extra virgin olive oil
1/4 cup pine nuts 
2 organic garlic cloves, chopped
1 tsp sea salt 
1/4 tsp red pepper flakes (if desired)
1 lbs gluten-free fettuccini
  Gourmet Organic Parmesan Cheese on a Background
 
  1. Bring a large pot of salted water to a boil.  Meanwhile, fill a large bowl with ice and cold water.
  2. Plunge the kale into boiling water for 3 minutes.  With tongs or a slotted spoon, transfer the kale to the ice water. Drain kale in a colander and squeeze out excess water.
  3. Purée the kale in a food processor with 1/2 cup cheese and remaining ingredients (except pasta) until smooth.
  4. Return water to a boil and add the GF fettuccini.  Cook according to package direction until al dente.
  5. Just before pasta is done, remove 2 Tbp pasta cooking water and add it to the kale pesto.  Add remaining 1/2 cup cheese and mix well.
  6. Drain pasta, and then toss with kale pesto. 

Start the Day Energized!

Thoughts of eating healthy always made me cringe thinking, ‘how could I ever drink those crazy smoothies!’ And what about that juicing?! Aside from it all feeling overwhelming, the thoughts of what they might taste like had me reconsidering my ideas of health.  Needless to say, my journey to health and wellness didn’t start with my eating habits. That’s another story I will save for later!  I wanted to share this Antioxidant Protein Smoothie which tastes great!  If healthy foods actually taste good, you look forward to eating or drinking them. If you are new to smoothies you might want to try this.  The fruit in a smoothie should be balanced with protein and fat in order to maintain a stable blood sugar thus avoiding the post-carb crash. The protein/fat (omegas) are added in the form of seeds and protein powder.  It’s a nice start if you aren’t quite ready for green smoothies and juicing! 

Antioxidant Protein Smoothie

This serves about 2-4


  • 1 cup almond milk (or whatever non-dairy you choose)
  • 1 cup or more water to thin out to desired consistency
  • 2 cups of frozen antioxidant fruit mix (strawberry, pomegranate,wild blueberry, red raspberry, cherry)
  • 2 cups of frozen tropical fruit mix (peach, mango, pineapple, banana)

                 There are several kinds in the freezer section. The brand I used is Market Pantry from Target. Using frozen fruits avoids  the need for adding ice.

 

Add ingredients in a high power blender.  Start with the milk or water, then add some of the frozen fruit, blend until smooth. Repeat process adding water to thin out the mixture as you will then add the protein powder and remaining ingredients to blender. Blend high speed until throughly mixed, adding water or almond milk to desired consistency.

Enjoy! 

**Click on ingredients to be linked to a page with helpful information regarding its health benefits.  

Paleo Pumpkin Bread

With the holidays approaching, I often find myself craving certain comfort foods, like pumpkin bread.  It is reminiscent of Thanksgiving and the warm spices which are perfect as the season begins to change.  Since I have improved my eating habits and feel great, I thought I’d have to avoid some of my favorite treats until I found this recipe on ElanasPantry.com.

Nothing says “fall” like the smell of fresh pumpkin bread wafting from the oven. This lusciously moist, gluten free, dairy free pumpkin quick bread is made with high protein almond flour, and came about by popular demand at Elana’s Pantry

Paleo Pumpkin Bread          

  • 1 cup blanched almond flour
  • 1/2 teaspoon celtic sea salt
  • 1/2 teaspoon baking soda
  • 1 tablespoon cinnamon
  • 1 teaspoon nutmeg
  • 1/2 teaspoon cloves
  • 1/2 cup roasted pumpkin
  • 2 tablespoons honey
  • 1/4 teaspoon stevia
  • 3 large eggs

In a food processor combine almond flour, salt, baking soda and spices.
Add pumpkin, honey, stevia and eggs and pulse for 2 minutes
Scoop batter into a mini loaf pan*
Bake at 350° for 35-45 minutes
Cool for 1 hour
Serve

*Please note: If you use a loaf pan that’s bigger than the size recommended above, your loaf of bread will not “rise,” it will be wider and shorter than the loaf in the photo.