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Malena Nutrición

Recetas Simples y Tips de Nutrición + Simple Recipes and Nutrition Tips

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About Me

Malena Perdomo, MS, R.D, C.D.E.

My profession & education:

Registered Dietitian Nutritionist.
Certified Diabetes Educator.
Masters in Nutrition Education.

What I really do?

I am a Latin food and nutrition expert who loves food, cooking from scratch (most of the time), gardening (well, only growing foods in the summer), and traveling.

My ideas of nutrition: It is simple.

+ Stop stressing out about what to eat.
+ Get rid of the diet mentality about counting every calorie that you eat to the point that you don’t enjoy your foods and all you do is worry about foods. (Yes, I used to teach calories in the past).
+Avoid complicating things up with which food is bad for you or which strict diet to follow next. By the way, why don’t you come up with your own personal way of eating!
+Just stop spending money on diet books. Well, just buy cookbooks.

I believe that with a few simple steps you can eat super delicious foods, have a healthy mindset about food and nutrition, cook fast meals and save money.

I enjoy teaching others how to eat right, how to include more fresh foods in their diet, more foods in its natural form and products made with simple ingredients.

It shouldn’t be complicated to eat a balanced diet of delicious foods! The problem is that the diet-obsessed industry wants to make it look difficult such as having to follow a strict diet in other to be healthy.

It is not that complicated to eat and live healthily. The time you spend worrying about diets should be spent outside to stay active, go to the gym or planning your delicious foods to eat. You probably already started eating better, and if not, I can help. Connect with me! Maybe you need true honest advice about where to go next. I can guide you and provide you the tools that I know work.

My super skills:

+I share simple recipes on this site and if you don’t want to miss any, I can send these to you right in your mailbox. Sign up to receive my newsletter. It is free.

+ Connect with me. Let’s talk about healthy eating. I got a few nutrition plans that I can offer. Check my nutrition consult packages. I create meal plans tailored to my clients. It is fun to get your meal plan all set up just for you.

Professional Bio

Malena’s work includes counseling families, or groups to make changes to their lifestyle. She enjoys developing consumer-oriented print and video materials on general nutrition, diabetes and other topics geared toward Latinos. She is an adjunct professor of nutrition at the Metropolitan State University of Denver.

As the nutritionist of a Colorado Spanish TV health show Los Secretos de Maya, she is the co-author of a cookbook with chef Martin Limas Villers and Maya Leon Meis. This cookbook is a compilation of healthy Latin recipes. As a mom and a dietitian, she continues to share her Latin inspired recipes and keeps adapting them to make them quick, delicious and healthy. 

She has collaborated in community research programs teaching nutrition for the Latino community of Denver. She enjoys teaching families how to create delicious Latin meals that are part of the family culture. 

Malena served as the Latino Nutrition Spokesperson for the American Dietetic Association (now Academy of Nutrition & Dietetics), from 2005 until 2011. She was also a Past-Chair of Latinos and Hispanics in Dietetics & Nutrition (LAHIDAN), a Member Interest Group of the Academy of Nutrition and Dietetics. For several years, she was a former outpatient clinical dietitian for Kaiser Permanente Colorado, a WIC program public health dietitian, and a consultant dietitian for children with special needs. She was at one point the star nutritionist in Denver for a campaign for Latinos, known as LiveWell Colorado.

She is a graduate of Florida State University-Panama Canal Branch and the University of Tennessee- Chattanooga and earned a master’s degree from Rosalind Franklin University of Medicine and Science. Malena is native of The Republic of Panama, lives in Denver and has two children Alexander and Max.

Malena’s favorite recipes are on this site. To get to know her more, follow Malena Nutricion on Instagram or Facebook.  Everything she writes is in both languages.

Connect with me

Reader Interactions

Primary Sidebar

Oh, hi there!

Recipe developer + Dietitian Nutritionist + Diabetes Educator + Food Photographer + Latina + Mamá. I am passionate about teaching others how to eat healthy with simple recipes on a budget. I teach nutrition and how to confidently eat healthy without diet foods or following a strict diet. I like to show off that healthy eating shouldn't be complicated with food photography. Read More…

Hola, qué tal?

Hola, bienvenidos a mi sitio web. Yo escribo información aquí sobre alimentos y nutrición en inglés y español. Yo soy dietista nutricionista en Denver, Colorado. Escríbeme un email para consultas de nutrición o apunta tus datos para recibir mi boletín informativo.

 

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Latest instagram posts

Instagram post 2195410944964056559_1346401725 Oh my! Sharing my gluten free brownies that are so good. 🍫I am planning to bring this to a party soon. Next time you are in the store grab almond flour, the superfine. 🛒 Then of course grab butter, chocolate chips, unsweetened chocolate, brown sugar, salt.
1) Melt butter. Add unsweetened chocolate (100%cacao) that has been chopped. Stir and add brown sugar. Let it cool for about 5 minutes minimum.
2) Add eggs, 🥚more chocolate chips 🍪and some maple syrup.
3) Mix almond flour with baking soda and salt. Add chocolate mixture and fold it all in. That’s it, bake for 25 min. @350. Let it cool before you cut, please. Full recipe on my blog, 📲click on profile.
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¡Ay miren! Les comparto mis brownies sin gluten que son super ricos. 🍫 Estoy planeando llevar esto a una fiesta pronto. 🛒 La próxima vez que vayas a la tienda, busca la harina de almendras, la que es superfina. Luego, por supuesto, compra mantequilla, chocolate chips, chocolate sin azúcar, azúcar morena, sal. Esto es como se hace:
1) Derrite la mantequilla. Agrega chocolate sin azúcar (100% cacao) 🍫 que ha sido bien picado. Revuelve y agrega el azúcar morena. Deja enfriar durante unos 5 minutos como mínimo.
2) Agrega los huevos, 🥚más chocolate chips 🍪y un poco de jarabe de arce.
3) Mezcla la harina de almendras con bicarbonato de sodio y sal. Agrega la mezcla de chocolate y envuelve todo. Eso es todo, hornea por 25 min. @ 350. Déjalo enfriar antes de cortar, por favor. Receta completa en mi blog. 📲Haz clic en el perfil.
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#glutenfreebrownies #brownies #almondflourrecipes #browniessingluten #recetaconharinadealmendra #glutenfree #dessert #postre #glutenfreedessert #postresingluten #chocolate #harinadealmendras #foodie #f52grams
Instagram post 2194684570280393663_1346401725 When was the last time you made brownies? 🧐🍫We just started again and this time I made a gluten free version that is so good. I will share with you tomorrow. #brownies 😘😘😘😘
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¿Cuándo fue la última vez que hiciste brownies? 🧐🍫 Nosotros acá empezamos y esta vez me salió uno muy rico sin gluten. Mañana les enseño. #chocolate 😘😘😘😘
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#nationalbrownieday #umsweetenedchocolate
Instagram post 2193002779106420520_1346401725 #Ad. This is the time when I start getting lazy with breakfast 🥣 but here is an easy idea to provide a healthy breakfast for you and your children. Prepare overnight quinoa! 🥄 Mix cooked quinoa with yogurt and milk, 🥛 top with a creamy nut butter 🥜 and refrigerate. The next morning add fresh grapes from California🍇 to get ready for the day and give them the energy they need in school. GrapesfromCA are also a great snack to pack in their lunches for mid-morning. 🎒☃️ •
#Anuncio. Este es el momento en que empiezo a ponerme perezosa con el desayuno, 🥣 pero esta es una idea fácil para tener un desayuno saludable para ti y sus hijos. ¡Prepara quinoa la noche anterior! 🥄 Mezcla la quinoa cocida con yogurt y leche, 🥛 añade una cucharada de mantequilla o crema de nuez cremosa 🥜 y refrigera. En la mañana siguiente, agrega uvas frescas de California🍇 mientras se alistan para el día y darles la energía que necesitan en la escuela. Las uvas de California también son un gran bocadillo para empacar en sus almuerzos para la media mañana. 🎒☃️ #
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#grapesfromCA #Grapes #GowithGrapes #breakfast #desayuno #quinoa #overnightquinoa #UvasdeCalifornia  #uvas #quickandeasy ‪#rapidoyfacil ‬ #fruta #fruit #foodinspiration #inspiraciondecomida #dietitian #nutritionist  #nutricionista #dietitiannutritionist #comerico #comesaludable ‪ ‬#healthychoice #frutas #escogesaludable  #diabeteseducator
Instagram post 2192375001998735698_1346401725 I’m slowly going back to the dark again with this photo. Would you eat like this? This meal has the Mediterranean and Middle Eastern vibe with hummus, olives, mint, almonds, grapes, pomegranates, fig spread and sourdough bread. 🍋Have a good day! 💦
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Definitivamente estoy regresando al lado negro de fotografía. ¿Comerías así? Esta comida tiene un estilo mediterráneo y del Medio Oriente con hummus, aceitunas, hierba menta, almendras, uvas, granada, jalea de higos y el pan de ayer. 🍋¡Te deseo un lindo día! 💦
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#breadlover #bread #pan #comidasaludable #healthyfood #healthyfoodie #mediterraneandiet #dietamediterranea #dietitiansofinstagram #tasty #nutrition #nutricion #eathealthy #comesaludable #prettyfood #alimentosbonitos
Instagram post 2191663124448558452_1346401725 @9newsdenver time! This nutrition topic was perfect to show the nutritional benefits of sourdough bread. 🥖 It is nutritious with only 3 ingredients: flour, water & salt. That’s it. 👩🏽‍🔬
Now I know not everyone will have a culture starter and feed it weekly to keep it alive to make this bread but it doesn’t hurt to put it out there. The goal is to motivate people to choose high quality bread. 🍞🥖👨🏽‍🍳👩🏾‍🍳If you need help or tips to make sourdough bread, send me a message. I can ask husband who is the bread master in the house.
Here are the benefits of sourdough bread:
🥖Lower glycemic response after a meal in comparison with other breads.
🍞Low glycemic index (GI) food. The complex carbohydrates are broken down by the bacteria during fermentation.
👏🏾Easier to digest.
😋Fermentation releases nutrients.
✅ Low on phytic acid (nutrient that competes with other key nutrients in your gut).
❤️Good source of fiber.
🥣 Prebiotic food.
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Hora de las noticias 9news. Este tema de nutrición fue perfecto para mostrar los beneficios nutricionales del pan sourdough que es preparado con la cultura viva. 🥖Es nutritivo con solo 3 ingredientes: harina, agua y sal. Eso es todo. 👩🏽‍🔬 Ahora sé que no todos tendrán un iniciador de la cultura y lo alimentarán semanalmente para mantenerlo vivo para hacer este pan, pero no está de más ponerlo allí. La idea es motivar que se seleccione panes de buena calidad. Si quieres que te ayude con consejos para prepararlo, me escribes una nota.
Estas son las razones porqué el pan de masa fermentada es saludable:
🥖La respuesta de la absorción del valor glucémico es menor después de una comida con este pan sourdough en comparación con otros panes. Esto es bueno para el control de la glucosa.
🍞Alimento de bajo índice glucémico (GI). Los carbohidratos complejos son descompuestos por las bacterias durante la fermentación.
👏🏾Más fácil de digerir.
😋La fermentación libera nutrientes importantes.
✅ Bajo en ácido fítico (nutriente que compite con otros nutrientes importantes en la digestión).
❤️Buena fuente de fibra.
🥣 Comida prebiótica.
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#sourdough #sourdoughbread #bread #pan #panfermentado #sourdoughstarter #benefitsofsourdough
Instagram post 2190844325239639665_1346401725 Hola! How are you? I took some time off to enjoy the family. My boys are growing up so fast, they are 16 & 18 years old! 👥 🤧☺️ They are so fun. I even went shopping. 😖🛍 😱So here I am drinking tea. 💃🏻
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🍵Are you a tea drinker? I am happy to share the latest research about tea! Did you know that daily drinkers of unsweetened tea generally make healthier beverage choices and have better diets?
🥣 The diets of tea drinkers are rich in nutrients with more protein, fiber, potassium, iron and magnesium as well as less added sugars.
😊In comparison to those who do not consume tea, drinking unsweetened tea daily is associated with higher good cholesterol (HDL) and lower body weight among adults.
✍🏽This research was published in the Journal of Nutrients, by Florent Vieux, Matthieu Maillot, Colin D. Rehm and Adam Drewnowski. 🥁Now there are more reasons to sip tea so start today with a cup of unsweetened tea! •
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Hola ¿Como estás? Yo estaba ocupada disfrutando a la familia y los niños que están creciendo demasiado rápido. 👀 Soy mamá de un chico de 16 y de 18 años. 👥 ☺️. Son súper divertidos. Hasta salí de compras 😖🛍😱Aquí estoy de regreso tomando una taza de té!💃🏻
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🍵¿Te gusta tomar té? ¡Estoy contenta de compartir las últimas investigaciones sobre el té!
🥣Sabes que los que beben té a diario sin azúcar, generalmente eligen bebidas más saludables y tienen mejores dietas?
🍽Las dietas de los bebedores de té son ricas en nutrientes con más proteínas, fibra, potasio, hierro y magnesio, así como menos azúcares añadidos.
😊En comparación con aquellos que no consumen té, beber té sin azúcar a diario se asocia con un alto colesterol del bueno (el HDL) y menos peso entre los adultos.
✍🏽Esta investigación fue publicada en el Journal of Nutrients, por Florent Vieux, Matthieu Maillot, Colin D. Rehm and Adam Drewnowski.
🥁Otra razón para tomar té. ¡Comienza hoy con una taza de té sin azúcar!
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#tea #te #drinktea #unsweetenedtea #tésinazucar
Instagram post 2185065923366723873_1346401725 #Ad. Delicious chiles rellenos with sweet potato, black beans, zucchini, and a creamy chipotle mayonnaise dressing! 🌶 If you are like me and crave Mexican food, you will like this dish. 💃🏻🕺🏾Here are the steps: 📝
1) After roasting the poblano peppers, make a deliciously creamy and rich dressing with @Hellmannsmayonnaise/@bestfoodsmayonnaise Avocado Oil Mayonnaise Dressing and chipotle peppers in adobo sauce. Add queso & lime juice. 🧀 Taste, add more lime juice or if you dare more chipotle peppers. 
2) Next, sauté sweet potato, black beans & zucchini. 🍠 Add half of the dressing to the vegetables. 
3) Stuff peppers with the vegetables and place them on a baking pan. Drizzle more dressing on top & bake for 20 min. @ 400°. 🥘
Grab the recipe that tastes good and feels good. Even better, save some of the chipotle mayonnaise dressing to use as a dip and put it on everything. Click the link in my profile to find the full recipe.📲Thanks. 😊
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#Anuncio. Chiles rellenos sabrosos con camote, frijoles negros, calabacín y un cremoso aderezo de mayonesa de chipotle. 🌶 Si eres como yo y te encanta la comida mexicana, te gustará este plato. 💃🏻🕺🏾Estos son los pasos:📝
1) Después de asar los chiles poblanos prepara un aderezo delicioso y cremoso con el aderezo de mayonesa Hellmann’s / Best Foods con Aceite de Aguacate y chiles chipotles en salsa de adobo. Agrega queso, jugo de limón y mezcla bien. 🧀Prueba y añade más jugo de limón o si gustas más chipotles. 
2) Luego, sofríe el camote, los frijoles negros y el calabacín. 🍠 Agrega este aderezo a los vegetales. 
3) Rellena los chiles con los vegetales, cubre con más aderezo y hornea por 20 min. a 400 °. 🥘
Busca la receta que tiene un buen sabor y se siente bien. Aún mejor, guarda un poco del aderezo de mayonesa de chipotle para usar como salsa y ponerlo encima de otros alimentos. La receta completa está en el blog, haz clic en el enlace de mi perfil. 📲 Gracias. 😊 
#UnileverAgentsOfChange #UnileverUSA #StartSimplewithMyPlate #poblanopeppers #poblano #chiles #chilesrellenos #stuffedpoblanos #vegetarianfood #comidavegetariana #chipotle #mayonnaise #mayonesa #cocinarencasa #homemadecooking #recipe #receta
Instagram post 2184391162076614724_1346401725 Chile Poblanos. My friend Martin from México 🇲🇽 who I love was the one who taught me many tricks about Mexican food. 🙋🏽‍♀️ I have a question for my Mexican friends. After you roast the chiles, peel them and take out the seeds, do you rinse or not? I was taught not to rinse, I just carefully flip the stem, to sculpt the inside with a knife or spoon. 🥄 But to tell you the truth, I have also rinsed some chiles on some occasions. 😂 These chiles will be made into chile rellenos. 💃🏻
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Chile Poblanos. Mi amigo Martín de México 🇲🇽 que adoro fue el que me enseño varios trucos de la comida mexicana. 🙋🏽‍♀️Tengo una pregunta para mis amigos de México. Después que asas los chiles, los pelas y le quitas las semillas, los limpias con agua o no? A mi me enseñaron a que nunca los lave, solo cuidadosamente dale la vuelta y con un cuchillo o cuchara corta la parte de la semillas. 🥄 Para ser sincera, han habido ocasiones que si he tenido que lavarlos. 😂Estos chiles son para hacer unos chiles rellenos. 💃🏻
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#chilespoblanos #poblanopeppers #chilepoblano #peppers #comidamexicana #mexicanfood #mexicanfoodlover #amantedelacomidamexicana #cocinarencasa #comidacasera #homemadecooking #homemadefood #roastingchiles
Instagram post 2182889019863858763_1346401725 Hola 👋🏽! How are you? Are you ready for the weekend or should we say week coming up? I’m not. 🤷🏽‍♀️ I have to get more groceries today 😩 and plan more meals. So here is a watercress salad with pomegranates and avocados. 🥗 Now what is your favorite vegetarian dish? Asking because I need to cook more vegetarian dishes this coming week. 💃🏻 You can send me a direct message if you prefer. 👍🏽
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Hola. 👋🏽 ¿Cómo estás? ¿Ya estás lista para el fin de semana o mejor diríamos la semana que viene? Yo no estoy lista. 🤦🏽‍♀️ Tengo que volver a la tienda hoy. 😩 Esta ensalada es de berros con la fruta granada y aguacates. 🥗 Ahora dime, ¿cuál es tu platillo favorito vegetariano? Preguntó porque voy a necesitar cocinar más comida vegetariana esta semana. 💃🏻 Puedes mandarme un mensaje directo si gustas. 👍🏽
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#saladoftheday #ensaladadeldia #pomegranates #granada #lovefood #salad #ensalada #healthyeating #comersano #saludable #healthy #foodie #foodiehealthy #dietitian #nutricionista #prettyfood #comidabonita #foodphotography
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