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

 

Have you ever wondered why cocoa is considered a Superfood?

Here are some reasons.
In Latin American countries like mine Colombia, we used to have Cocoa in hot drinks , we call it … Un chocolate por favor!
Once all the ingredients are mix in the tall pan, we use a wooden molinillo to mix it all together. The result is a delicious , thick, bubbly hot chocolate.
We use to drink it with cheese, but the cheese goes into the chocolate so the cheese will be melted after a few minutes. Yum
A delicious and nutritious Colombian recipe.

I don’t know what to put in the lunchbox?

Is that question familiar to you?

I am very excited because boys are going back to school, back to their routines, but it stress me out when I think about their lunchboxes… I don’t know what to do? I would love to give them something different something more exciting.

Are you one of this mums who are overwhelmed about school, routines, lunchboxes, extra school activities and bedtime? Welcome I am one of them!

Every morning I have to prepare four, can you believe? So I decided to write this blog about nutritious lunch boxes for going back to school.

The lunchboxes play an important part in our kid’s health and life so we have to make sure to pack a lunchbox easy to make, nutritious, full of colours and attractive to our kid’s eyes.

I would like to share with you some tips to make your child lunchbox more interesting and healthier.

1. Involve your child

When you involve your child in the preparation you will reduce the chances that the lunch box come home with them at the end of the day.

Educate your child about making healthy food choices and involve them in the shopping decision.

2. Keeping food fresh and safe

Before preparing your child lunch box always wash your hands with warm soapy water and make sure all chopping boards are clean and dry. Perishable foods such as diary products, eggs, and sliced meats should be kept cool and eaten within four hours of the preparation.

3. To keep kids lunchboxes cool and safe put a frozen bottle of water in the lunchbox. When it’s time to eat, the drink will be icy cold and the food will be beautifully cool and safe to eat.

4.If you make lunch the night before keep it in the fridge overnight.

5.Use a none leak thermos to keep food like soup or pasta delicious and hot.

6.Made just for kids. Children generally want to eat quickly so they can go and play so try to make lunch food easy to manage and don’t make servings too large.

7.Cut bread into thin slices and cut sandwiches into small shapes to make them easy to handle.

Avoid messy food in the lunch box not only can leak but if it’s too challenging to eat your child simply won’t.

6. Stinky lunch

Stop sandwiches from getting too soggy by minimizing the spreads on sandwiches and removing seeds from tomatoes. The other option is to keep the fillings and bread separate and let your child create their own sandwich. Think about the tuna and egg, although they are fabulously healthy and convenient they have the potential of taint their food in the lunchbox.

7. Lunchboxes or lunch bags

Make sure that your child has a container that seals well to prevent any leaking but is easy to open to your child.

8. Wonderful water

Always make sure your child has plenty of water with them either their own water or always available wherever they are.

7. How much food to pack and what to pack?

This depends on how long they are at school. If kids are going to be more than six hours it is better to pack their morning tea plus their lunch plus something else to have on the bus If they catch the bus.

  • Ideally 2 oz lean protein: turkey, chicken,chicken ham, beans, cheese, sausage or tuna.
  • 1 or 2 tbsp healthy oils: olive oil, coconut oil, butter.
  • 1 cup of raw veggies, like carrots, celery, cherry tomatoes, olives, cucumber or peppers.
  • 1 cup of wholegrains, like wrap, rice, couscous, quinoa, pasta, or 2 slices of wholeameal bread,potatoes.
  • 2 portions of fruit.
  • 1 portion of dairy like yogurt . You can put on the side a bag with cereals or muesli so the kids can mix it with the yogurt.

In the colder months a cup of soup will give you the veggie option plus the protein from last night dinner like chicken or mince meat and get your carbs by sprinkling in grains or enjoying a slice of warm wholegrain toast on the side.

  • Dried fruits: Just if they are natural without additives or extra sugar.

Home baking

It can be used as a treat and the great thing is you control over the ingredients so you can make it as healthy and nutritious as you like.

Healthy muffins, scones, make a large quantity and freeze it will defrost during the day and have the benefit of keeping the lunchbox cool.

Other ideas:

Soups, breadsticks, crackers, healthy dips( hummus, babaganish, tuna, cold meats, tofu, fruit bread, hard liked eggs, or wraps.

Leftovers: Pizza, samosas, sliced of pizza, instead of sandwiches.

And these are some of my favourite lunchboxes ideas to start school.

If you have any idea or any other suggestion please feel free to share it with us.

With gratitude!

AndreaP

Should we reduce the consumption of animal protein?

For all of you who don’t know me well, I am Dietitian from my home country Colombia and I finished my studies with the Institute of Integrative Nutrition to become a Health Coach and I will call myself a Holistic Nutritionist.

I don’t believe in diets but I believe in having nutritious meals, which means having a correct amount of animal or vegetable protein, the correct amount of cereal, grains or complex carbohydrates like fruits and whole grains, and healthy fats. I believe in primary food; this is the base to have a happy life, the primary food are: relationships, career, exercise and spirituality.

I want to talk today about animal protein

What do you think when you hear about protein? And what is your favourite source of protein?

Usually, the first thing that comes to our mind is animals like chicken, beef, pork, fish, Lamb. They are all complete proteins. There are lots of people like me, who decided to give up on animal protein just for healthy life and digestion problems. I am pescetarian meaning I still eat seafood, so I am not that complicated!

There is a group of non-meat foods out there that also contain protein, including eggs, legumes, nuts, seeds, tofu, whole grains, such a brown rice, even green leafy vegetables as they contain amino acids.

A gram of protein offers four calories of energy and supplies the body with amino acids. This component is an important part of the immune system, meaning that protect us from cold and flu, influence our mood, and creates the muscles that provide you with the strength to carry groceries and maintain a good level of energy.

There are two kinds of amino acids: complete and incomplete.The complete amino acids are coming from animal sources.

Vegetable based protein sources are incomplete, however different vegetable-based protein sources from different botanical families can be combined to be completed examples:

1. Lentil + brown rice

2. Beans such black beans or kidney beans +brown rice

3. Chickpeas +seeds for example vegetable patties made with chickpeas and sunflower seeds or sesame seeds.

4. Hummus made from chickpeas and tahini.

QUINOA

Is one of the few plant-based proteins that contain all essential amino acids so is considered COMPLETE.

Animal meats contain just 25gr of Protein, meaning that 100 gr of meat contains 25 gr of protein. That’s a lot if you consider the amount of protein we have to consume daily.

Is important to have a balance in our diet and instead of consuming meat everyday, what If you reduce it to three times a week?

It will help to reduce inflammation in your digestive system, it will keep you out from cravings, you will be consuming food from live sources not dead sources.

Why is important to reduce the amount of red meats?

*Improve the health of the planet and the animals.

*Lose body fat.

*Increase the consumption of raw and natural food.

* Getting to know a huge variety of easy and delicious recipes , easy to make.

*Reducing the risk of cardiovascular disease.

*Improve the level of acidity in your body.

*Increase the level of energy.

*Give to your body the nutrients that body needs.

*Balance your mood.

*Cleanse and purify your body.

*We don’t need much protein as you believe.

The body needs just between 0,8- 1 gr of protein per kg of body weight per day. So If I weight 58 kg I just need between 46 -58 gr of protein a day. Not much really!

What if I get too much protein?

The load on your liver will be increased as the liver must change components to be excreted.

You might become easy dehydrated.

Calcium excretion will Increase and we need the calcium for our bones.

Let’s try new sources of protein.

Blessings.

AndreaP xxx

Should we reduce the consumption of animal protein? Why?

For all of you who don’t know me well, I am Dietitian from my home country Colombia and I finished my studies with the Institute of Integrative Nutrition to become a Health Coach and I will call myself a Holistic Nutritionist.

I don’t believe in diets but I believe in having nutritious meals, which means having a correct amount of animal or vegetable protein, the correct amount of cereal, grains or complex carbohydrates like fruits and whole grains, and healthy fats. I believe in primary food; this is the base to have a happy life, the primary food are: relationships, career, exercise and spirituality.

I want to talk today about animal protein

What do you think when you hear about protein? And what is your favourite source of protein?

Usually, the first thing that comes to our mind is animals like chicken, beef, pork, fish, Lamb. They are all complete proteins. There are lots of people like me, who decided to give up on animal protein just for healthy life and digestion problems. I am pescetarian meaning I still eat seafood, so I am not that complicated!

There is a group of non-meat foods out there that also contain protein, including eggs, legumes, nuts, seeds, whole grains, such a brown rice, even green leafy vegetables as they contain amino acids.

A gram of protein offers four calories of energy and supplies the body with amino acids. This component is an important part of the immune system, meaning that protect us from cold and flu, influence our mood, and creates the muscles that provide you with the strength to carry groceries and maintain a good level of energy.

There are two kinds of amino acids: complete and incomplete.The complete amino acids are coming from animal sources.

Vegetable based protein sources are incomplete, however different vegetable-based protein sources from different botanical families can be combined to be completed examples:

1. Lentil + brown rice

2. Beans such black beans or kidney beans +brown rice

3. Chickpeas +seeds for example vegetable patties made with chickpeas and sunflower seeds or sesame seeds.

4. Hummus made from chickpeas and tahini.

QUINOA

Is one of the few plant-based proteins that contain all essential amino acids so is considered COMPLETE.

Animal meats contain just 25gr of Protein, meaning that 100 gr of meat contains 25 gr of protein. That’s a lot if you consider the amount of protein we have to consume daily.

Is important to have a balance in our diet and instead of consuming meat everyday, what If you reduce it to three times a week?

It will help to reduce inflammation in your digestive system, it will keep you out from cravings, you will be consuming food from live sources not dead sources.

Why is important to reduce the amount of red meats?

*Improve the health of the planet and the animals.

*Lose body fat.

*Increase the consumption of raw and natural food.

* Getting to know a huge variety of easy and delicious recipes , easy to make.

*Reducing the risk of cardiovascular disease.

*Improve the level of acidity in your body.

*Increase the level of energy.

*Give to your body the nutrients that body needs.

*Balance your mood.

*Cleanse and purify your body.

*We don’t need much protein as you believe.

The body needs just between 0,8- 1 gr of protein per kg of body weight per day. So If I weight 58 kg I just need between 46 -58 gr of protein a day. Not much really!

What if I get too much protein?

The load on your liver will be increased as the liver must change components to be excreted.

You might become easy dehydrated.

Calcium excretion will Increase and we need the calcium for our bones.

Let’s try new sources of protein.

Blessings.

AndreaP xxx

Should we reduce the consumption of animal protein?

For all of you who don’t know me well, I am Dietitian from my home country Colombia and I finished my studies with the Institute of Integrative Nutrition to become a Health Coach and I will call myself a Holistic Nutritionist.

I don’t believe in diets but I believe in having nutritious meals, which means having a correct amount of animal or vegetable protein, the correct amount of cereal, grains or complex carbohydrates like fruits and whole grains, and healthy fats. I believe in primary food; this is the base to have a happy life, the primary food are: relationships, career, exercise and spirituality.

I want to talk today about animal protein

What do you think when you hear about protein? And what is your favourite source of protein?

Usually, the first thing that comes to our mind is animals like chicken, beef, pork, fish, Lamb. They are all complete proteins. There are lots of people like me, who decided to give up on animal protein just for healthy life and digestion problems. I am pescetarian meaning I still eat seafood, so I am not that complicated!

There is a group of non-meat foods out there that also contain protein, including eggs, legumes, nuts, seeds, whole grains, such a brown rice, even green leafy vegetables as they contain amino acids.

A gram of protein offers four calories of energy and supplies the body with amino acids. This component is an important part of the immune system, meaning that protect us from cold and flu, influence our mood, and creates the muscles that provide you with the strength to carry groceries and maintain a good level of energy.

There are two kinds of amino acids: complete and incomplete.The complete amino acids are coming from animal sources.

Vegetable based protein sources are incomplete, however different vegetable-based protein sources from different botanical families can be combined to be completed examples:

1. Lentil + brown rice

2. Beans such black beans or kidney beans +brown rice

3. Chickpeas +seeds for example vegetable patties made with chickpeas and sunflower seeds or sesame seeds.

4. Hummus made from chickpeas and tahini.

QUINOA

Is one of the few plant-based proteins that contain all essential amino acids so is considered COMPLETE.

Animal meats contain just 25gr of Protein, meaning that 100 gr of meat contains 25 gr of protein. That’s a lot if you consider the amount of protein we have to consume daily.

Is important to have a balance in our diet and instead of consuming meat everyday, what If you reduce it to three times a week?

It will help to reduce inflammation in your digestive system, it will keep you out from cravings, you will be consuming food from live sources not dead sources.

Why is important to reduce the amount of red meats?

*Improve the health of the planet and the animals.

*Lose body fat.

*Increase the consumption of raw and natural food.

* Getting to know a huge variety of easy and delicious recipes , easy to make.

*Reducing the risk of cardiovascular disease.

*Improve the level of acidity in your body.

*Increase the level of energy.

*Give to your body the nutrients that body needs.

*Balance your mood.

*Cleanse and purify your body.

*We don’t need much protein as you believe.

The body needs just between 0,8- 1 gr of protein per kg of body weight per day. So If I weight 58 kg I just need between 46 -58 gr of protein a day. Not much really!

What if I get too much protein?

The load on your liver will be increased as the liver must change components to be excreted.

You might become easy dehydrated.

Calcium excretion will Increase and we need the calcium for our bones.

Let’s try new sources of protein.

Blessings.

AndreaP xxx

Buffet? Cuáles mi opción más saludable.

Hola…

Uno de mis proyectos de este año es escribir en Español así pueden entender y conectar con mis artículos un poco más. Les recuerdo que soy Nutricionista Dietista graduada y certificada en Colombia y luego de muchos años he decidido volver a ejercer mi carrera. Tome un curso de Nutricion Holistica con IIN( Institute of Integrative Nutrition) por un año.Aprendi cosas maravillosas que complementaron mi carrera en Colombia en donde se dice que la buena alimentación no sólo viene de los alimentos , viene de los alimentos primarios que son: Relaciones personales, profesión , espiritualidad y el ejercicio. Si estos parámetros están en balance nuestra alimentación y salud serán exitosas.Decidí escribir en Inglés ya que vivo en Nueva Zelanda, por lo tanto son mis clientes más cercanos, sin embargo tengo que aceptar que mi Inglés no es perfecto, cometo muchos errores y se que no hay como hablar en el idioma nativo. Muchas gracias por sus likes y por apoyarme y espero poder guiar , comentar, recomendar aunque también aprendo mucho de ustedes.

Hoy voy a hablar de cuál es la opción más saludable en el momento de llegar a un buffet.

Los buffet son encantadores porque tenemos toda la comida a nuestra disposición los encontramos usualmente en Hoteles. Es uno de los mejores planes de fin de semana o en fechas especiales. Recuerdo cuando vivía en Bogota Colombia 15 años atrás, que en los cumpleaños solíamos ir a un hotel a comer Buffet, y esto era el regalo más especial del mundo.

Antes de ir a un buffet debemos tener en cuenta los siguiente:

1. Tomar una taza de té verde antes de llegar al buffet así tu sistema digestivo se prepara para recibir alimentos, se limpia y purifica y crea una sensación de plenitud así no estamos con mucha hambre.

Intenta coger una sopa para empezar; porque de este modo te llenaras con mas facilidad.

2. Hay que tomar el plato y pensar que la distribución de alimentos es la siguiente: una porción del tamaño de la mano de proteína ya sea animal o vegetal, si es animal prefiérela sin piel, no frito, una porción de ensalada, con un aderezo natural como limon y aceite de oliva o vinagre balsámico , una porción de carbohidratos que puede ser arroz, pasta, quinoa, couscous , papa o pan. Intenta consumir una porción de carbohidratos no dos ni tres , porque estos carbohidratos se convierten en grasa en tu organismo. Los culpables de los kilitos de más.

Preferiblemente estos carbohidratos deben ser de origen integral o enteros ya que proporcionan un índice glicemico bajo, por lo tanto los niveles de azúcar se mantienen en su nivel normal, creando un efecto de llenura o saciedad.

3. Puedes comer los platos de vegetables que quieras. No hay límites ya que las verduras contienen un mínimo de carbohidratos , vitaminas , minerales y mucha fibra.

4. Si tienes como opción sushi puedes contar tomarlo como un carbohidrato ya que contiene arroz y sería saludable consumir tres porciones como maximo.

5. Intenta no mezclar líquido como agua con la comida ya que el ph del agua y el pH de nuestro cuerpo y el de los alimentos es completamente diferente por lo tanto la digestión será alterada.

Ya hablare de esto en otra oportunidad.

6. En los buffets no suelen colocar comida integral, pero por ser una ocasión especial puedes comer tus carbohidratos normales.

7. Si eres vegetariano que consume pescado, obviamente prefiere como proteína el pescado, el queso, leguminosas como el frijol, lenteja o quinoa, con la misma distribución.

Mi selección:

A la hora del postre ,,, bueno que vamos a hacer es una tentación muy grande tener postres de todos tipos y no comerlos.

Intenta escoger postres livianos, con la menor cantidad de calorías, como por ejemplo: helado, fresas con crema,merengue , una ensalada de fruta ya que proporciona fibra pero no consumas en mucha cantidad de lo contrario te causa flatulencia.

Esta fue mi selección.

Come solo una porción y si sientes que quieres comer más, ve a la zona de bebidas calientes y termina tu cena con un digestivo té verde o con una infusión de manzanilla o menta.

Estamos de vacaciones y decidí llevar a los niños de paseo. Cogi mi carro y a dos horas de camino encontramos estos paisajes hermosos en Nueva Zelanda en la Isla sur.

En la parte de atrás pueden ver un glaciar . Es hermoso pero triste como el calentamiento global esta acabando con ellos😞.

<
n alguna duda, pregunta o comentario no duden en contactarme.

AndreaP

Detox Resolution

Happy New Year to you all. It has been definitely an amazing summer in this part of The world Queenstown – New Zelaand.I love wearing light clothes and go for a walk in the sunshine, it reminds my home country Colombia. Beautiful and warm all year long!

Another Christmas is over and I have to say that I enjoyed so much my sweet, cakes, wine and extra food during the happiest time of the year. Christmas is about love, sharing, laugh and compassion with our loved ones. One of our primary food are relationships If we are sharing a good time with our loved ones, our health will shine from the inside out.

The only inconvenience about overeating is feeling bloated, constipated and everything that comes with that.When I feel this happens I know what I have to do, going back to my routines, having a cup of green tea the next morning and through The day If I need it and cutting out all the extra calories that I have the day before.

January… the whole world is turning towards being super body focused. Obsessing about diet, working out, and weight loss. Just 1% will say something like reduce the carbon footprints or read more books, laugh more. I like the word judgment as we use to judge how our body should be or why this person has that body, instead of appreciating what we have, and how we are.

“Judgment Detox”

What is your Judgment Detox this year?

What does it mean?

It is a beautiful practice. That means that you are more conscious of the ways you separate yourself from others and the world.

This requires an inventory of your thoughts, words and actions. When you look at the ways you judge, we judge ourselves.

What actions would you like to take this year? Maybe eating less saturated fats or eating less red meat? or maybe including whole foods or becoming vegan or exercise one more day a week, maybe drink more water or exercise more with your kids?

What is your action? and what is the cause of that change?

When I witness my judgment I can be proud of my willingness to heal and grow.

My Judgement Detox this year is being grateful every single day for all we have, stop dieting and start nourishing, it is time to stop counting calories.

I will teach my kids the benefits of eating real food, eat fat from whole food sources, eat carbs from real food sources and animal protein from real food sources,and If its animal protein make sure the animal has been raised eating the food it is supposed to eat not what humans have decided makes them grow faster.

To finish do the next healthy thing.

I don’t like the sentence YEAR RESOLUTION. When we make a resolution we try to plan the next month or the next year but honesty is a trap. We cannot control what is going to happen around the road. Pledging of going to the gym four days a week or never eat chocolate or cake for a year is a recipe for failure. So forget the future.Make the next healthy choice for yourself right now.When you follow this approaches you will find them easy as time goes on.

And remember to make your health a priority, and watch your health and body transform, and just as wonderfully free yourself from a life lived in the fear of weight gain, calorie counting, deprivation and never feeling good enough!

Your tomorrow depends on how you eat today!

My recipe for today is:

with love Andrea

SPINACH AND SHRIMP SALAD WITH ORANGE VINAIGRETTE

cooking preparation: 25 mins 330 calories

17 gr total fat

5 gr saturated fat

22 gr protein

23 gr carbohydrate 3 gr dietary fibre

FOR VINAIGRETTE:

3 Tablespoons (45ml) freshly squeezed orange juice (juice of one orange)

2 tablespoons ( 10 ml) rice vinegar

1 tsp honey

1/2 dijon mustard

1 tbsp extra virgin oil

1 pinch of salt

Whisk orange juice, vinegar, honey, mustard in a medium bowl.Drizzle in the oil while whisking. Add the warm shrimp and marinate for a few minutes in the dressing.

FOR SALAD

5 ounces (140 gr) cooked shrimps(about 1 1/4 cups) peeled tails removed

4 cups or 120 gr fresh spinach

8 thin slices or parmesan cheese halved diagonally 1/4 cup slivered dried apricots

1 medium shallot thinly sliced

2 tbs sliced almonds toasted

1/4 tsp freshly ground black pepper.

Combine spinach, cheese, apricots, shallot, almonds, and pepper in another medium bowl.Pour in vinaigrette holding back the shrimp. Toss salad with tongs and divide among salad bowls.

Place shrimp atop salad in each bowl and enjoy immediately.

With love and Happy New Year.

AndreaP