This page is also available in: English / Español

Oatmeal with papaya and coconut

Oatmeal with papaya and coconutOatmeal with papaya cut into cubes with shredded coconut and a pinch of cinnamon. Delicious. The oatmeal and papaya will melt in your mouth and the taste is as if you were eating an oatmeal cookie.   Read more…



Roasted Brussels Sprouts

Roasted Brussels sprouts are cooked on the outside until they are golden brown and semi soft and still crunchy in the inside. The idea is to keep them crispy (not baby food type). In my house this is a favorite vegetable for the Thanksgiving menu. This same recipe can be followed to cook other vegetables. Try this recipe with cauliflower. Roasted vegetables taste so much better than when they are steamed.

brussels-sprouts-5

Read more…



Homemade Sauerkraut

Give it a try and make your own sauerkraut at home and ferment some vegetables. One benefit of eating kraut is that you will be getting those beneficial probiotics that support your gut health. To start getting some live active cultures in your diet start with a healthy diet and add probiotics foods such as kefir, miso soup, kimchi or sauerkraut.

kraut-6

Read more…



Easy Chimichurri Sauce

This chimichurri sauce from Argentina adds flavor to any meats, empanada, yuca and it can be used as dressing for vegetables. Prepare ahead of time and save it in the fridge to serve at any time.

chimichurri-de-malena-1

The main ingredients are flat leaf parsley, garlic, red wine vinegar, olive oil, salt and any chile pepper. I have added swiss chard or kale to this recipe especially when using it as a salsa for dipping.  Read more…



Mango salsa with pico de gallo

Tacos con pico de gallo con mango

This pico de gallo salsa with mango is my classic dish to serve with tortilla chips or tacos. Start with fresh, ripe mango.   Read more…



A green salad with dried figs

Ensalada verde de Malena Nutricion

 

Dried figs are tasty in a salad.  Three dried figs provides 63 calories, 16 grams of carbohydrates, 2.5 grams of dietary fiber, 41 milligrams of calcium, 171 milligrams of potassium.

Source: USDA Nutrition Database.



Chiles ready for Sunday

Roasted chiles, all cleaned and ready to use for a Sunday meal. Which one is your favorite recipe?:

  1. Vegetarian tamales
  2. Chiles with cheese
  3. Green chile
  4. Cornbread with chile

mmm. Salud!



Spicy Greek Yogurt Dip for Vegetables

Chobani Greek Yogurt

Greek Yogurt Dip with Chipotle

This dip is made with Greek yogurt! The taste and calories are lighter using Greek yogurt than using a mayonnaise or cream based dip. Plus, you will get a quick protein boost because Greek yogurt has more protein than regular yogurt. What better way to enjoy a dip without feeling the guilt. The flavor of the chipotle sauce gives you the right kick to start your party anytime. It is an easy recipe of three ingredients. All you need is cut up vegetables to serve.

In a blender add a cup of Chobani non-fat plain Greek Yogurt with half can of chipotle chile sauce and ½ cup of any salsa. Blend and serve with fresh veggies.

Recipe adapted from: http://www.chobani.com/culture/recipes/chipotle-dip/.

Nutrition info for 6 servings: 35 calories, 0g total fat, saturated fat 0g, trans fat 0g, 0 mg of cholesterol, 330 mg sodium, 4 grams of carbohydrates, 0 g dietary fiber, 3 g sugars, 4 g protein.



Beets cooked in the oven

10011446_766675806734440_3337282587365012605_nBeet salad. Clean, wrap, bake for 1 or 2 hrs. Peel with your hands & cut.



Salsa verde

1956947_789226064479414_4861577101361484184_o

Clean and discard the husk of tomatillos, boil them gently in water with the jalapeños. Blend with a  garlic clove and a piece of onion if you like, and add salt. In the west of the United States, tomatillos grow well.