Spanish tortilla

The Spanish tortilla. One of the most popular dishes in Spain. I make the light version and I wont usually flip it over is complicated so I prefer to put it in the oven. People usually eat it cold or warm , mix it with green peas or with tuna.

Tell me what you think. Are you going to make it?

You can have it as main dish or finger food. Just need to cut it in squares and add a toothstick.

Deli.

Much love,

AndreaP

 

Is colourful food better than white food?

Let’s talk about colours and the level of antioxidants in the food.

The meaning of Antioxidant is oxidation or elimination or getting rid of free radicals in your body. The free radicals in our body are caused for stress, overweight, unhealthy diet, lack of sleep or simply genetic.

This is the reason why we should have in our diets antioxidants, and the antioxidants are usually in our colourful food like for example the reds from fruits and vegetables: watermelon, raspberries, blueberries, strawberries, apples, and in vegetables like ;

Tomatoes, radish, red pepper, red onion, beetroot and red cabbage.

Green food like broccoli, kale, spinach is with the highest content of antioxidant and omega 3.

The colours are a gift of nature, they offer many health benefits because they have some of the following nutrients.

Lycopene, quercetin, hesperiding, fibre, Vit A, Vit C, Vit E, selenium and zinc.

Gratefully after having this beautiful food in our bodies we will be preventing:

– Prostate Cancer

– Cervical cancer

– Lung cancer

– Reduces tumor growth

– Protects body against free radicals

– Protects body against heart disease

– Lowers blood pressure

– Lowers LDL CHOLESTEROL(bad cholesterol)

– Support Join tissue for people with arthritis

– Keep gastrointestinal health.

But what about the food in white?

Of course they have their benefits as well.

All coming from nature is a gift and these are the advantages of consuming white food like

Onions, mushrooms, pear, banana, white corn, cauliflower.

Understanding the science behind food is amazing and never ending.

Advantages of consuming white food :

-Lower inflammation

-Reduce the blood pressure

-Help to eliminate liquids

-Fight against infections

-Strength the immune system

-Reduce the sugar levels in the blood

Nutritious love!

AndreaP

Authentic self

Sometimes the idea of being vulnerable, and authentic seem difficult. Sometimes we live between people who force us to be the person we don’t really want to be usually in the work place.

Sometimes we need to smile even if our hearts are broken and pretend to be the person we are not.

What about the question that everybody makes ” how are you” your answer is always the same I am fine Thank you, but this is truly what we want to say?

Of course we are not going to show and tell every body how we really feel but instead we could say… I am not in my good days thank you!

Maybe we can awaken the compassion of somebody else.

Are you showing up as your authentic self?

Or are you trying to fit into a mold of what you think you should be?

We are here in this planet in this present moment, we are on a journey with scars, with pain but we are here and we have to be grateful for what the present it is.

We need to be genuine, we need to learn to accept the pain to accept whatever situation is happening into our lives and live it, feel it experience it. Itmay be giving us signs of knowledge or helping us to improve areas in our life that have not been sorted.

Do we know where we are from? Do we know why we appeared to be in the other side of the world doing things we never expected?

Everything has its reason and is so powerful.

Being vulnerable is one of my favorite qualities because we are showing what we really are, we are showing what is our pain and accept it we become more compassionate because we know what pain is and that makes us stronger emotionally.

Show your true self, never be scared of saying the truth have passion for every situation you are going through and grow from that.

Always be loving and caring because you never know who is the person who is going to give you their hand to help.

Always be you never give up even if people turn around and leave you alone, keep walking straight and be proud of how amazing human being you are.

With love

AndreaP

Xxx

Do you know what is the healthiest kind of sugar?

When I was growing up in Colombia, I remember going with my family to the Cane sugar plantations. Wow!It was amazing to see how they extract the sugars from this amazing trees.

Back in years, I did not care about the number of calories a gram of sugar it has but I just remember the taste and the sugar cubes we take from my mum’s cabinet. IN Colombia the chocolate is sold like a big rectangle full of cocoa and sugar, I will say nineteen percent of sugar plus 10 % of cocoa. The method of cooking is fantastic and easy as you just have to drop a rectangle of chocolate inside a litre of milk, let it boiled and listo!Pure Colombian Chocolate with a hint of cinnamon. Delicioso!

There are lots of different kind of sugars nowadays and so much information that we don’t really know what is good or what is bad for our bodies.

There is a different kind: The Natural and the Artificial sugars. Let’s explain what is the difference so you know from now on what you are putting in your mouth.

Honestly, whether you are talking about Coconut Sugar Or Honey or Maple Syrup or table sugar, these sweeteners are all sugar, some are Sucrose, some are fructose so they affect the body in a different way.

What is SUCROSE: is a disaccharide (Glucose + Fructose)

What is FRUCTOSE: is a monosaccharide

SUCROSE: is broken down into glucose and fructose before going into the bloodstream and raising your body glucose levels. High levels of blood sugar can damage blood vessels and lead to cavities and gum disease.

FRUCTOSE: Does not go into the bloodstream like Glucose. It has to go to the liver first to be processed so it does not raise blood sugar levels, but If you are consuming an excess of calories coming from Fructose it can increase the levels of Triglycerides which makes it mildly worse than glucose in that regard.

So, too much sugar in the form of Sucrose, Glucose, or Fructose can lead to health problems like being overweight, high triglycerides, high cholesterol, diabetes.

EAT THE SUGAR YOU LOVE IN MODERATION AND EAT IT SLOWLY and until you are satisfied, never in excess. Just remember any extra sugar you eat today means an extra kilogram for tomorrow as the glucose is turned into fat molecules which means is very hard to lose weight. It can become serious and if you have a history of high cholesterol it can lead to this. 

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I do believe our diet should be full of raw vegetables and fruits, wholemeal grains, beans, raw nuts and our cravings for sweet will disappear. I really would like you to try. But honestly, I don’t believe in diets I don’t believe in restrictions, I believe in being mindful with your meals and always be cautious about what you are putting in your mouth and how will you feel afterwards.

If you feel like having a giant Ice cream… go for it but try the next day cut out in some carbohydrates and calories, or simply do more exercise. Is the law of compensation.

FOLLOWING ARE THE LIST OF THE HEALTHIEST SWEETENERS AVAILABLE FOR US.

  1. STEVIA:

PROS: Natural Substitute for this magic product is Sugar-Free and non-caloric, made from the leaves from the Stevia plant. It does not raise blood sugar and it’s natural and beneficial in reasonable amounts. It’s bio-active so it could have some anti-inflammatory compounds. CONS: A minor aftertaste that can take getting used to and overusing it could cause you to develop more of a taste for sweets.

2. HONEY:

Blend of Fructose and Glucose Honey it has antibacterial and antimicrobial properties which is why it can also be used as a cough suppressant or sore throat soother.Manuka and other high-grade honey often contain more beneficial properties, it is more food than sugar. CONS: It contains high doses of calories and carbs.

3. COCONUT SUGAR:

Sucrose with some nutrients. Its made from the sap from the coconut trees and is less processed because the sap is extracted and then placed in the heat to dry this is why the sugar is kind of brownish like raw sugar.It contains minerals like Magnesium, Potassium, Inulin and prebiotic fibre.CONS: It’s a high-calorie sweetener it breaks down in our collagen.

4. RAW CANE SUGAR

Sucrose, also called Turbinado Sugar come in the form of a juice which is often used to sweeten non-dairy milk like almond, hemp, and cashew and in many baking options, is less processed than table sugar you are consuming less sugar and calories per serving.

5. AGAVE

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More Fructose than Glucose (it can be 90% fructose)

It has a syrupy flavor.It mix well with tequila, making it a mainstay of artisanal margaritas. CONS: It seems that it has a low glycemic index but this can be misleading. That may be beneficial if someone has diabetes but not so much if you don’t.

6. BROWN SUGAR

Sucrose

PROS: Some of the molasses left over from the refining process is added back into the sugar after processing, which provide a darker colour and a minor amount of trace nutrients. CONS: Not enough nutrients is just sugar.

7. GRANULATED WHITE SUGAR

Sucrose

PROS: Made from Sugarcane or sugar beets, it offers the mildest flavour melts and blends easily into beverages, warm and cold and is ideal for baking CONS: Best known as table sugar and the most common it is almost the most chemically processed and refined.

8. SWEETENERS (Aspartame and Splenda)

Artificial Substitute

PROS: Sugar-free and non-caloric.

These sweeteners are chemical compounds and not real food.Splenda is Sucralose(sugar mixed with chlorine in a patented process, Maltodextrin which is a corn product and can be genetically modified is then added as a bulking agent. Aspartame is on the list of potential carcinogens.In the animal, a dosis is linked to Leukemia in very high doses.

After reading the differences between the Sugars, always make sure to buy hundred percent natural Stevia as nowadays in the supermarkets there are lots of brands with different mixes with Stevia and the amount of Stevia present is very small.Definitely, the best option to follow is STEVIA, is hundred percent natural sweetener which does not increase the sugar levels in your bloodstream, people who want to lose weight, people wight high amount of tryglicerides, people with Diabetes, should take and make recipes with Stevia as a Natural Sweetener. The rest of the sugars are just pure sugars coming from different sources but just Sugar.

Hope you found this article interesting. If you want to ask me something please do. looking forward to your comments and questions.

 

Love xxx

AndreaP

 

 

Mi ensalada

I have been vegetarian for three years, and I have to say that has been the best changes I have ever made. When I was living with my parents back in Bogota (Colombia) I used to be very unwell. I was always constipated or the opposite, I remember I used to be scared of eating just because my stomach and my digestion did not work well I could be constipated for a week. I used to have a very strict diet just vegetables, fruits and protein, rarely I eat breads or potato or rice but it did not seem to be working.

The only sin I was doing was eating lots of cheese.

I could not give up. I did not even accepted the idea of cutting of what I liked the most.

Why did I decide to be vegetarian?

It was not because of the cheese 🙂 of course it was because I wanted to make changes in my life style and my eating behaviour.

I was not a big meat eater and I loved my salads and I started to think about all the stressed the animals were induced because of us.

I don’t know but It did not make me feel right. I was doing lots of yoga , meditation, being surrounded by beautiful human beings so I decided to cut meats and eat earthy.

I am vegetarian, but the vegetarian that eat fish and eggs and cheese. Hahaha

A real vegan or paleo will laugh at me ..

I could not give up on cheese but I avoid protein from animal sources like (beef ,pork,chicken) but I eat fish.

In Colombia, people eat usually very healthy, we always have salads and vegetable soups and women and men look after themselves very much. Too much that sometimes they decide to go superficial and put silicone. Hahaha

Sadly lots of women do that!

Fortunate I do believe in natural beauty and healthy eating and exercise without being obsessed.

I love salads and I love to make them.You just need motivation, creativity, good fresh vegetables and fruits if you prefer especially in the Summertime and the dressings are a plus.

Love my salads very much! Every day all the time!

This salad recipe is called Mi Ensalada meaning “ My salad “

My Untie Martha is an amazing cook and I always remember when we were having a getting together with the family she was simply the best.

She mixes , she creates she is just amazing in the kitchen.

I spoke to her last week and I asked her to share one of her favourite salads so I Could share it with you all.

Thank you Martica (untie) for sharing your recipe with us and I hope you can share this salad with us.

Let me know If you make it and what do you think about it?

Love and health

AndreaP xxx

Portion: 4 people

Duration: 10 mins

Ingredients

2 cups of lettuce

1 bunch of Basil

1 bush of mint

1 cup of strawberries sliced

1 green apple sliced in Juliana’s

1/2 cup of Corn

Dressing

1/cup of sugar free, fat free yoghurt like kefir or Greek

1/2 cup of nuts cut them in littles pieces.

1 tbsp of maple syrup

Mix the ingredients together, make a dressing and put it in the salad.

Omg! The combination of fruits and vegetables are irresistible.

Then the sauce was exquisite with the nuts beside.

I want to know what you think.

Thank you, dear Martica.

The salad was absolutely delicious!

With Nutritious love!

andreaP

2 cups of lettuce, break it with your hands and add the basil and mint together.

Add the strawberries and slice them, then add the strawberries to the greens.

Then take the green apple and slice it, add it to the greens.

Add the corn to the mix of greens, strawberries, it can be bought from a can, or frozen or fresh corn, whatever you feel is good for you.

Hmm! You can see in the photos the mix of colours and good nutrition. I am so looking forward to finishing it so I can sit with the boys and enjoy during this hot day of spring here in Queenstown.

Now it comes s the good part the dressing.

Mix the greek yoghurt or sugar and fat-free yoghurt, add the chopped nuts and add the maple syrup.

Maple syrup is a good source of sugars, and perfect for Vegans.

perfect!

Now we have a delicious nutritious Ensalada Mia, the recipe was provided by my lovely and adorable untie Martica.

A disfrutar amigos Mi Ensalada.

Gracias a todos!

With nutritious love!

AndreaP

Sugar free Matcha pudding

The most powerful Green tea in the world now in a form of dessert.

It is very healthy, detoxifying , cleanser and has a delicious taste.

Serve Matcha pudding with Berry fruits and Greek yoghurt in the morning or afternoon tea, with family and friends.

Write me any comments and tell me what you think.

With light and love!

Andrea

Sugar free Matcha tea

One dessert with the most powerful Green tea in the world.
Superfood as dessert, have it for morning tea, after lunch or inviting your friends and family for afternoon tea
With a Greek yogurt and berry fruits