Recipes

Simple coconut rice with guandules. Easy with just three ingredients. | MalenaNutricion.com

Simple Coconut Rice with Guandú

This is a classic Panamanian rice dish but modified with ingredients that we can find all year around. Guandú or
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Avocado smoothie with spinach, celery and almond milk. Simple ingredients. | Malenanutricion.com

Creamy Avocado Smoothie with Simple Ingredients

This is a simple avocado smoothie with spinach, celery, and sweetened almond milk. That's it, not much is needed to
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Pearled Farro with tomatoes- Delicious Grain Salad!

Farro Salad with Tomatoes

This is pearled farro, an ancient grain (although not gluten-free) that is not as popular as other grains but deserves
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Banana Cacao Powder Smoothie, looks and taste like ice cream.

Banana Cacao Powder Smoothie

What do you do with old looking bananas? Save those bananas from the trash, blend them and make ice cubes.
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Zucchini salad with mozzarella and lemon dressing

Zucchini Salad with Mozzarella

Zucchini is shaved thin and then dressed up with a lemon dressing and extra virgin olive oil. Add mozzarella cheese,
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Banana Sundae in a mason jar so good and delicious for hot summer days. You only need 6 ingredients: ice cream, bananas, dulce de leche, whipped cream, walnuts and coconuts.  | malenanutricion.com

Banana Sundae

Easy sundae for Sundays! It is delicious and fresh for any hot summer day. Start with bananas, a vanilla-flavored ice
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Fourth of July Salad

Fourth of July Salad

Easy salad to celebrate the 4th of July. While we celebrate with ice cream and desserts, there is always a
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lemon almond dressing

Almond Lemon Dressing

Almond lemon dressing for salads, toppings or just as a dip. Almonds and lemon is the perfect combo for this
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Honeydew melon juice, Jugo de melón verde

Honeydew Melon Juice – Agua Fresca

Honeydew melon juice is here! It is easy to prepare in the morning, just get your blender out to be
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Pumpkin bread with chocolate chips

Pumpkin bread with chocolate chips

This is a classic recipe that I have adapted from the Libby's pumpkin cranberry bread recipe. Over the years, I
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Pickled radishes and rábanos en curtidos

Pickled radishes

Pickled radishes are a crunchy, flavorful sour dish that is served with tacos or as a side dish. It is
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Ensalada de Knorr arroz con frijoles

Cinco de Mayo Salad

This post is sponsored by Unilever as part of my participation in the Unilever Agents of Change program. This vibrant
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Shishito Peppers

Shishito Peppers

Shishito peppers are the bomb! Cooking these shishito peppers is easy and fun. They are sold in Denver, Colorado in
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Ensalada de kale con lentejas

Kale salad with lentils

I love kale in a variety of dishes. Kale in soups stays strong and it gives it a hearty flavor.
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Sweet New Year’s Tradition

Sweet New Year’s Tradition

Food is ready, tamales are served, champagne is chilled and the only thing that I can’t forget is a large
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Pumpkin soup with fresh pumpkin

Pumpkin soup with fresh pumpkin

A real pumpkin pie squash soup that is perfect for fall made from scratch. The intense flavor of the spices
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Butternut squash soup with quinoa

Butternut squash soup with quinoa

Butternut squash soup with quinoa is ideal for a light dinner. This soup is vegetarian but if you prefer add
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Peach and oats crisp

Peach Crisp with Oats Gluten Free

Let's get some peaches and when they are a little on the soft side, and ripened, bake them with a
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Tacos de pollo instantaneos

Instant Pot Easy Chicken Tacos

Chicken tacos made in the Instant Pot are simple to make. I have the instant pot 'ultra' which has more
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Avenas en copas

Overnight oats for the family

August is back to school month and breakfast is the perfect meal to get a healthy start.
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Sun tea, solar iced tea, té trio

Sun Tea

It is hot and in the summer we tend to be in the 90 degrees F! Prepare an iced tea
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Quinoa pudding with almond milk

Quinoa pudding with almond milk

If you enjoy rice pudding, you'll love the quinoa pudding with almond milk. For this recipe I used the Almond
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Pumpkin flan

Pumpkin Flan

Prepare a pumpkin flan for Thanksgiving. Use one can of pumpkin puré and the usual ingredients to make flan. It
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Black bean dip with tahini

Black Bean Dip with Tahini

This is a fabulous creamy black bean dip for an appetizer or a side dish! Add it in tostadas which are
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Gazpacho a shot of antioxidants

Gazpacho a shot of antioxidants

This is a healthy and refreshing recipe from Spain. It is fabulous as an appetizer for a party. It is
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Oatmeal with papaya and coconut

Oatmeal with papaya and coconut

Oatmeal with papaya cut into cubes with shredded coconut and a pinch of cinnamon. Delicious. The oatmeal and papaya will
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Roasted Brussels Sprouts

Roasted Brussels Sprouts

Roasted Brussels sprouts are cooked on the outside until they are golden brown and semi-soft and still crunchy on the
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Homemade Sauerkraut

Homemade Sauerkraut

Give it a try and make your own sauerkraut at home and ferment some vegetables. One benefit of eating kraut
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Easy Chimichurri Sauce

Easy Chimichurri Sauce

This chimichurri sauce from Argentina adds flavor to any meats, empanada, yuca and it can be used as dressing for
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Mango salsa with pico de gallo

Mango salsa with pico de gallo

This pico de gallo salsa with mango is my classic dish to serve with tortilla chips or tacos. Start with
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Fruits with cucumber

Fruits with cucumber

The favorite recipes of my house are the simplest, those basic recipes that can be made in ten minutes. This
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A green salad with dried figs

A green salad with dried figs

Dried figs are tasty in a salad. Three dried figs provides 63 calories, 16 grams of carbohydrates, 2.5 grams of
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Chiles ready for Sunday

Chiles ready for Sunday

Roasted chiles, all cleaned and ready to use for a Sunday meal. Which one is your favorite recipe?: Vegetarian tamales
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Spicy Greek Yogurt Dip for Vegetables

Spicy Greek Yogurt Dip for Vegetables

This dip is made with Greek yogurt! The taste and calories are lighter using Greek yogurt than using a mayonnaise
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Beets cooked in the oven

Beets cooked in the oven

Beet salad. Clean, wrap, bake for 1 or 2 hrs. Peel with your hands & cut.
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Salsa verde

Salsa verde

Clean and discard the husk of tomatillos, boil them gently in water with the jalapeños. Blend with a garlic clove
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A complete salad with foods from all food groups

A complete salad with foods from all food groups

This salad has avocado, 1 ounce of cheese, slices of turkey, hummus, mandarine, red pepper, lettuce, almonds and red onion.
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Traditional granola bars

Traditional granola bars

I love making granola to add in yogurt and this is about the same recipe. I have made it with
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Do you want a fruit popsicle?

Do you want a fruit popsicle?

I make popsicles on my day off and then I freeze it to have it ready later for dessert. Let
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Pear and spinach juice

Pear and spinach juice

To refresh your spirits. Juice with pear, peach, spinach, 1/2 of fresh lime juice and cilantro leaves. Usually I don't
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Watermelon water with honey

Watermelon water with honey

Watermelon water when is hot is a great idea. My son prepares it with water, chunks of watermelon without the
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Strawberry daiquiri

Strawberry daiquiri

Good morning! Is it too early for a strawberry daiquiri? Well this one is virgin, sorry. This one has 1/2
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Beet salad

My house beet salad

Get some beets to make a colorful beet salad. Steam or bake beets wrapped in foil until tender, then peel
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Brussels sprouts roasted

Easy Brussels Sprouts

These brussels sprouts are so easy to cook and delicious. First, rinse them well and cut the bottom and discard
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Hummus in a bowl

Easy Hummus

A can of garbanzo beans can make a delicious dip for your snack or for a tasty appetizer. Serve with
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Brown banana bread

Brown banana bread

Do you have ripe bananas on your kitchen counter? Don't throw them away, make this healthy brown bread recipe that
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Chop, chop to make gazpacho

Chop, chop to make gazpacho

Gazpacho is a soup from Spain that is ideal if you are looking for a light and nutritious dish to
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Popcorn

Popcorn

One cup of air popped popcorn has 31 calories! Now that is a light but filling snack. If you don't
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Beans, lentils and peas

Beans, lentils and peas

One of the best plant protein foods in the world is beans. They are so diverse, delicious and economical that
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I want Quinoa

I want Quinoa

Quinoa is a great dish and makes a healthy lunch. This nutritious grain is high in protein, fiber and is
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Dip for veggies

Dip for veggies

Looking for a delicious dip for your chopped vegetables? Try Tzatsiki, a Greek inspired dip that can be made many
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Egg mini bagel takes less than five minutes

Egg mini bagel takes less than five minutes

A homemade, mini egg bagel for breakfast is a better option than heading for the drive-thru. You can add flavor
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Question about asparagus

Question about asparagus

Irma, a student in one of the community's nutrition classes, asked me about asparagus. She has seen this vegetable in
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Mashed black beans

Mashed black beans

Here is an easy and fast recipe if you don't have time to make beans "de la olla" (of the
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watercress salad

Impress with watercress

Watercress is so delicious! It has the flavor of spinach but with a small touch of pepper and mustard. It
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Mushrooms for the party

Mushrooms for the party

Mushrooms, chopped Fresh squeezed lime juice Red onion, chopped Cilantro, minced Salt and pepper to taste Serve with tortilla chips.
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Recipes: Papaya surprise

Recipes: Papaya surprise

Growing up in Panama, I ate a lot of papaya. The best papaya is the one that is cut at
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