Blueberry Muffins

Blueberry Muffins

August 30, 2020

Hi there! I'm back with another delightful recipe from RealPlans. For those of you feeling challenged to come up with fresh ideas for wholesome meals and treats, I am delivering variety and ease for my clients by providing a discount to this wonderful resource. Be sure to ask how you can join RealPlans with my discount, or receive free access as my client. For now, here is a quick taste of what's available for you... 

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Fruit Bowl with Coconut Butter

Fruit Bowl with Coconut Butter

August 30, 2020

Hi there friends. I have some exciting news for those of you feeling challenged to continuously come up with fresh ideas for wholesome meals. I am now offering membership savings on a wonderful meal planning resource that tailors your meals to your specific dietary needs. It even prepares your shopping list! Be sure to ask me how you can receive access to this wonderful library of recipes! 

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Quinoa Breakfast Berry Bake

Quinoa Breakfast Berry Bake

July 29, 2020

I’m developing some new recipes to share with you. Here’s one you can use for breakfast or a snack, for those of you who can’t eat oats. For those who can, just replace the quinoa with gluten free oats. This is a low sugar recipe; feel free to add more honey to your taste. This was perfect for me as a mid-afternoon or after dinner snack that packs a lot of fiber, protein and fat. You can have one of these after dinner to help your digestion or take them along with you for a post-workout “pick-me-up." 

Let me know what you think. Enjoy!” 

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Fermented Carrots

Fermented Carrots

July 08, 2020

Fermented foods are vital to health. The probiotic bacteria in fermented foods has been shown in studies to improve the health of the microbiome, boost the immune system, improve digestion, pain, inflammation and even sleep. Fermented foods are food as medicine.
Here is a recipe that is easy to make and delightful to the taste. Carrots are high in vitamin A and fiber and they provide us with prebiotic fiber to feed the probiotics in the gut. This is a great way to add variety and nutrition to your diet

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Mango Delight Dessert

Mango Delight Dessert

July 04, 2020

So, as you may know, I come from Colombia where the mango vendors are on every street corner. Needless to say this dessert is a summertime favorite in our home. It's so easy to prepare, it's a recipe you'll want to share with your friends.

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Basic Stir Fry or Skillet

Basic Stir Fry or Skillet

July 04, 2020

For this simple stir fry, you may substitute any vegetables. I like to shred or chop vegetables and place them in mason jars for use during the week. I usually keep vegetables like carrots, cabbage, brussels sprouts and zucchini all prepped and ready to go for either a quick salad or stir fry like this favorite.

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Creamy Chicken Cauliflower Soup

Creamy Chicken Cauliflower Soup

July 04, 2020

A favorite on cool days, or anytime, this creamy delicious soup really satisfies! If you are cooking for fewer than six, this soup keeps well refrigerated as a strategy for lightening your cooking burden during a busy week.

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The Nourished Quick Bowl

The Nourished Quick Bowl

July 04, 2020

The Nourished Quick Bowl is an easy-to-make high nutrient meal with very adaptable ingredient options. Here is my starter suggestion made with Rice, quinoa and chicken breasts which can be purchased pre-cooked or cooked in advance.

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Cinnamon Grain Free Comforting Porridge

Cinnamon Grain Free Comforting Porridge

June 29, 2020

This is a warm comforting alternative to grain-containing cereal and it’s similar in consistency to oatmeal, but it is high in protein, fiber and fat. 

It is a low glycemic cereal that helps you keep your blood sugar from spiking. 

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Chicken Vegetable Curry

Chicken Vegetable Curry

April 27, 2020

 Serves 6  |  Prep Time ~20 Minutes  |  Cook Time ~20 Minutes

 

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Butternut Squash Sweet Potato Soup

Butternut Squash Sweet Potato Soup

January 24, 2020

 Serves 4  |  Cook time ~20 minutes  | Prep time (if chopping vegetables) ~10 minutes

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Colombian Aji (Cilantro Salsa)

Colombian Aji (Cilantro Salsa)

January 03, 2020

Prep Time: 10 minutes  |  Serves: 6-8

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