Categories
Side Dish

Health Benefits of Wild Rice and How to Cook It

Wild Rice

Did you know that wild rice isn’t rice? It’s a species of grass that produces edible seeds resembling rice. It has a nutty, earthy flavor and chewy texture.  Wild rice is naturally gluten-free and contains more protein than regular rice. It also contains iron, potassium, selenium, and it is high in antioxidants.

Here’s a simple and delicious way to enjoy wild rice at home! 

Ingredients

1 cup uncooked wild rice, soaked 3-4hrs*  

1 1/2 cups of water or homemade vegetable broth

1 tablespoon olive oil

*I recommend soaking wild rice a few hours before cooking to help flush out any heavy metals and help with digestion.

Instructions

  1. Place a saucepan over medium heat. Add water or vegetable broth and bring to a boil.
  2. Add the rice and olive oil and combine.
  3. Reduce heat to a simmer and cover. Let cook 20-30min. Wild rice expands and bursts open when it’s cooked.
  4. To make sure it’s ready, you can taste a few morsels. If it has not reached the desired tenderness, keep cooking for a few minutes longer. You may need to add a little water or vegetable broth if it has all been absorbed.
  5. Once tender fluff with a fork and serve.

Bonus Tip: Wild Rice is delicious on its own. You can also add chopped veggies like cucumber, tomatoes, red onion, olives, walnuts and top with a nice helping of olive oil or avocado oil plus a squeeze of lemon juice, salt and pepper! This salad is a favorite in our house. Enjoy!

    Versión En Español

    Beneficios para la salud del arroz salvaje y cómo cocinarlo

    Sabias que el arroz salvaje no es arroz? Es una especie de hierba que produce semillas parecidas al arroz. Tiene un sabor a nuez y textura suave. El arroz salvaje es naturalmente libre de gluten y contiene más proteínas que el arroz normal. También contiene hierro, potasio, selenio y es rico en antioxidantes.

    Como cocinar el arroz salvaje

    Ingredientes

    1 taza de arroz salvaje crudo, remojado 3-4 horas*

    1 1/2 tazas de agua o caldo de verduras casero

    1 cucharada de aceite de oliva

    *Recomiendo remojar el arroz salvaje unas horas antes de cocinarlo para ayudar a eliminar los metales pesados ​​y ayudar con la digestión.

    Instrucciones

    1. Coloque una cacerola a fuego medio. Agregue agua o caldo de verduras y hierva.
    2. Agregue el arroz y el aceite de oliva y combine.
    3. Reduzca el fuego a fuego lento y cubra. Dejar cocinar 20-30min. El arroz salvaje se expande y se abre cuando se cocina.
    4. Para asegurarte de que esté listo, lo puedes probar. Si no ha alcanzado la textura deseada, siga cocinando durante unos minutos más. Es posible que deba agregar un poco de agua o caldo de verduras si todo ha sido absorbido.
    5. Una vez tierno, esponjar con un tenedor y servir.

    Nota: el arroz salvaje es delicioso por sí solo. ¡También puede agregar verduras picadas como pepino, tomate, cebolla roja, aceitunas, nueces y una buena porción de aceite de oliva o aceite de aguacate más un poco de jugo de limón, sal y pimienta! Esta ensalada es una de las favoritas en nuestra casa. ¡Espero que la disfrutes!

    Categories
    Side Dish

    5 Healthy Holiday Tips (+ a new recipe)

    5 Healthy Holiday Tips (+ a new recipe)

    5 Healthy Holiday Tips for eating smart and staying on track this season. Plus a new recipe that will impress even the pickiest eater!

    5 Healthy Holiday Tips

    Last week on Instagram I shared 5 Healthy Holiday Tips that will help you stay on track during the holidays. The time of year when food is in abundance and if we aren’t careful we can find ourselves overindulging and sabotaging all the hard work you’ve put into improving your health. 

    Here is a recap of my tips for staying healthy this holiday season plus a delicious veggie recipe that will impress even the pickiest eaters! ⠀

    ⠀⠀⠀⠀

    5 Healthy Holiday Tips

    Tip# 1 – Eat mindfully. Have one plate of your favorite holiday foods and stop when you’re satisfied. Holiday meals aren’t a free pass to overeat and drag it out with unhealthy leftovers. Instead, enjoy the foods you love during one meal and move on.  ⠀⠀⠀⠀⠀⠀⠀⠀⠀

    Tip# 2 – Share your favorite veggie dishes and keep it simple. Don’t risk complicated recipes that might not turn out as you expected. Try roasting or sautéing your favorite fall veggies or try making my Gluten-Free, Dairy-Free Cauliflower Chowder or  Purple Potato Salad 

    Bonus tip: Share your recipes with friends/family and get a conversation going on ways you plan to stay healthy this holiday season. You never know who will leave inspired! 

    5 Healthy Holiday Tips

    Tip# 3 – Beware of the Food Police! Friends and family that overstep boundaries and try imposing their dietary rules on you and your family. As I tell the clients that I coach, our food choices are unique to our individual needs – what works for you doesn’t necessarily work for someone else. This is why one-size-fits-all diets don’t work. Stay on your path and choose foods that work best for you and your family. 

    Tip# 4 – Stay hydrated! Water accounts for 60% of your body’s total weight and we need to stay hydrated in order to maintain this ratio. Also, if you’re consuming alcoholic beverages over the holidays, try alternating with glasses of water in between your cocktails. This will help with unwanted weight gain and hangovers. 

    Tip# 5 – Carve out 20-30 minutes a day for yourself. This might sound challenging at first but making time for yourself can be a total game-changer during the holidays. Take some time off to unwind. Try going for a walk, meditate, listen to a podcast or read a book. Whatever it is make sure it’s something for you – something that brings you joy. 

    Click here for other healthy holiday tips! 

    Joe and I are spending Thanksgiving in Puerto Rico this year. Carolina is very excited to spend time at the beach and pool! 

    I also have a very exciting announcement to make! I’ll be sharing these healthy holiday tips with my friends on Aqui Estamos Chanel 6 WiPR in Puerto Rico this Friday, November 29th at 1.30 pm local time. I’m so excited for the opportunity! If you’re in Puerto Rico I hope you can tune in. 

    And Before I take off, I’m leaving you with a new recipe for Cauliflower Mash that is a hit in our home and so simple to make! Try making it this Thanksgiving as your veggie dish! I hope you enjoy it. 

     

    Cauliflower Mash

    Ingredients

    1 head cauliflower (florets only)

    3 cloves garlic (minced)

    3 tbsp grass-fed butter or ghee, melted

    1 tbsp dairy-free milk (almond or oat)

    salt and pepper to taste

    1 tbsp chopped chives

     

    Instructions

    1. Place a pot with water over medium heat. Add the cauliflower, and simmer until the cauliflower is soft, 6-7min. Drain well and set aside*.
    2. In a blender add the garlic, melted butter, dairy-free milk and blend until the ingredients are combined.
    3. Add the cauliflower into the blender and blend until smooth, scraping down the sides with a spatula occasionally. Add salt and pepper to taste, and puree again. If it’s thicker than you like, add dairy-free milk until you reach the consistency you like.
    4. Serve and top with chopped chives.

    *Drain the cauliflower well by squeezing out as much extra water as possible. You can do this by wrapping the cauliflower florets in a towel and twisting.

    Version En Español

    La semana pasada en Instagram compartí 5 consejos saludables que lo ayudarán a mantenerse saludable durante las festividades navideñas. La época del año en que los alimentos abundan y, si no tenemos cuidado, podemos darnos el gusto y sabotear todo el trabajo duro que ha realizado para mejorar su salud.

    Aquí hay un resumen de mis consejos para mantenerse saludable en esta temporada de fiestas, ¡además de una deliciosa receta vegetariana que impresionará incluso a los más exigentes!⠀⠀⠀⠀⠀⠀⠀⠀⠀

    5 consejos simples para mantenernos saludables durante las festividades navideñas.

    Consejo # 1 – Las comidas navideñas no son excusas para comer en exceso ni un paso libre para continuar con las sobras poco saludables. En cambio, disfruta de los alimentos que te gustan durante una comida solamente y ya!⠀⠀⠀⠀

    Consejo # 2: Lleve verduras a la mesa. Hágalo simple y no se arriesgue con platos complicados que podrían no resultar como esperaba. Intente asar o saltear sus verduras de otoño favoritas o intente hacer esta sopa de coliflor sin lácteos o ensalada de papa morada

    Consejo adicional: comparta sus recetas con amigos / familiares y entable una conversación sobre maneras de mantenerse saludable en esta temporada de fiestas. ¡Nunca se sabe quién se irá inspirado!

      5 Healthy Holiday Tips

      Version En Español

      Consejo # 3 – ¡Cuidado con amigos y familiares que sobrepasan los límites e intentan imponer sus reglas dietéticas a usted y su familia! Cuando les digo a los clientes que entreno, nuestras opciones de alimentos son únicas para nuestras necesidades individuales: lo que funciona para usted no necesariamente funciona para otra persona. Es por eso que las dietas de talla única no funcionan. Manténgase en su camino y elija alimentos que funcionen mejor para usted y su familia.

      Consejo # 4 – Manténgase hidratado: el agua representa el 60% del peso total de su cuerpo y necesitamos mantenernos hidratados para mantener esta proporción. Además, si consume bebidas alcohólicas durante las vacaciones, intente alternar con vasos de agua entre sus cócteles. Esto ayudará con el aumento de peso no deseado y las resacas.

      Consejo # 5 – Reserve 20-30 minutos al día por ti mismo. Esto puede sonar desafiante al principio, pero tomarse un tiempo para usted mismo puede ayudar muchisimo. Tómese un tiempo libre para relajarse. Intente salir a caminar, meditar, escuchar un podcast o leer un libro. Sea lo que sea, asegúrese de que sea algo para usted, algo que le brinde alegría.

      Joe y yo vamos a pasar el Día de Acción de Gracias en Puerto Rico este año. ¡Carolina está muy emocionada de pasar tiempo en la playa, piscina y con la familia!

      ¡También tengo un anuncio muy emocionante que hacer! Compartiré estos consejos con mis amigos en Aqui Estamos Chanel 6 WiPR en Puerto Rico este viernes 29 de noviembre a la 1.30 pm hora local. Estoy muy emocionada por la oportunidad! Si estás en Puerto Rico, espero que puedas sintonizar.

      Y antes de partir, te dejo con una nueva receta de Puré de Coliflor que es un éxito en nuestro hogar y ¡muy fácil de hacer! ¡Intenta preparar este Día de Acción de Gracias como tu plato vegetariano! Espero que lo disfruten.

       

      Puré de coliflor

      Ingredientes

      1 cabeza de coliflor (solo floretes)

      3 dientes de ajo (picados)

      3 cucharadas de mantequilla o ghee, derretida

      1 cucharada de leche sin lácteos (almendras o avena)

      sal y pimienta  a gusto

      1 cucharada de cebollin picada

       

      Instrucciones

      1. Coloque una olla con agua a fuego medio. Agregue el coliflor y cocine a fuego lento hasta que el coliflor esté suave, 6-7min. Escurrir bien y dejar reposar*.
      2. En una licuadora agregue el ajo, la mantequilla derretida, la leche sin lácteos y mezcle hasta que se combinen los ingredientes.
      3. Agregue el coliflor a la licuadora y mezcle hasta que quede suave, raspando los lados con una espátula de vez en cuando. Agregue sal y pimienta a gusto y vuelva a hacer puré. Si es más espesa de lo que desea, agregue leche sin lácteos hasta que alcance la consistencia que desea.
      4. Sirva y cubra con cebollin picada.

      * Drene bien el coliflor exprimiendo la mayor cantidad de agua posible. Puedes hacerlo envolviendo las flores de coliflor en una toalla y girándolas.

        Karla A Salinari

        Karla A Salinari

        Wife, mother, creator of OurFlipSideLife
        and FlipBox

        Categories
        Breakfast Favorites

        Gluten Free Bagels

        Gluten Free Bagels

        These Gluten Free Bagels made with cassava flour offer a healthy alternative for those with a gluten sensitivity, or simply reducing the amount of grains in their diet. 

        But before we dive into this easy recipe for Gluten Free Bagels, let’s talk a little bit about gluten. Gluten is a type of protein found in grains, such as wheat, barley and rye that gives food elasticity and provides a chewy texture.

        A gluten intolerance or gluten sensitivity can cause negative side effects when gluten is consumed, for example: bloating, gas, inflammation, and low energy level and mood changes.

        But before you start swapping everything you eat for the gluten-free version here me out! Gluten-free doesn’t necessarily mean healthy, it just means no gluten! There is a common misconception that food labeled gluten-free, sugar-free, dairy-free and low-carb offer a healthy alternative. However, in most cases these foods substitute gluten, sugar, dairy and carbs with harmful ingredients like refined sugar, unhealthy fats and sodium. My advice is to read the labels to make sure that you aren’t substituting one harmful ingredient for another. 

        Note: If you think you might have a gluten intolerance I encourage you to consult with your doctor before changing your diet.

        Ok, moving on! This Gluten-Free recipe is made with cassava flour (aka yucca for my Latinos!) which offers some pretty impressive benefits plus it’s a great flour alternative for those looking to avoid gluten and grains when baking.

        Health Benefits of Cassava  

        1. Cassava is high in resistant starch, a type of starch that bypasses digestion and has properties similar to soluble fiber.
        2. Protects Against Oxidative Stress
        3. Supports Immune Function
        4. Promotes Skin Health
        5. Has a Low Glycemic Index

        Note: Although it won’t provide ideal results when used in all recipes, cassava flour can be used as a 1:1 substitute in countless recipes for other flours, including wheat flour and all-purpose flour.

        I hope you guys enjoy this recipe! Have fun with it and maybe encourage the kids to help you by rolling out the dough while you explain the health benefits of cooking/baking with cassava.

        Until next time, friends!

        Ingredients 

        1 cup cassava flour

        1 cup arrowroot flour

        4 whole eggs

        1/4 cup organic palm oil shortening

        2 tablespoons maple syrup

        1 tablespoon water

        1 teaspoon baking powder

        1 teaspoon sea salt

        Toppings

        Egg wash (1 egg mixed)

        2 tablespoons, Trader Joe’s Everything But The Bagel Seasoning Blend  

        Instructions

        1. Preheat the oven to 350 degrees and line a baking sheet with parchment paper or a silicone mat.
        2. Combine all of the ingredients for the dough until a ball of dough is formed.
        3. Separate the dough into 4 equal parts.
        4. Fill a large sauce pan with water until half way full. Bring the water to a boil and then turn it slightly down, but keep the water boiling.
        5. Roll each part of dough into a ball and then shape it into a bagel.
        6. Drop one bagel at a time into the boiling water and let cook for until they rise to the top of the water, about 1-2min.
        7. Once the bagels have boiled, set them on the baking tray.
        8. Brush the top of each bagel with the egg wash and sprinkle with seasoning (or leave plain).
        9. Bake 20- 25 minutes until golden brown.

        Version En Español

        Estos bagels sin gluten hechos con harina de yuca ofrecen una alternativa saludable para aquellos con sensibilidad al gluten, o simplemente reducen la cantidad de granos en su dieta.

        Pero antes de compartir esta receta, hablemos un poco sobre el gluten. El gluten es un tipo de proteína que se encuentra en los granos, como el trigo, la cebada y el centeno, que da la elasticidad a los alimentos y proporciona una textura masticable.

        Una intolerancia al gluten o sensibilidad al gluten puede causar efectos negativos cuando al consumirlo por ejemplo: malestar de estomago, gases, inflamación, bajo nivel de energía y cambios de humor.

        Pero antes de que comiences a cambiar todo lo que comes por la versión sin gluten (o Gluten-Free), leen lo siguiente… 

        Sin gluten no significa saludable, ¡simplemente significa que no contiene gluten! Existe una idea errónea común de que los alimentos etiquetados sin gluten, sin azúcar, sin lácteos y bajos en carbohidratos ofrecen una alternativa saludable. Sin embargo, en la mayoría de los casos, estos alimentos sustituyen el gluten, el azúcar, los lácteos y los carbohidratos con ingredientes nocivos como el azúcar refinada, las grasas no saludables y el sodio. Mi consejo es leer las etiquetas para asegurarse de que no está sustituyendo un ingrediente dañino por otro. 

        Nota: Si cree que podría tener intolerancia al gluten, le recomiendo que consulte con su médico antes de cambiar su dieta.

        Ok, seguimos! Esta receta sin gluten está hecha con harina de yuca. La yuca ofrece beneficios bastante impresionantes, además es una excelente alternativa de harina para aquellos que buscan evitar el gluten y los granos al cocinar.

         

        Beneficios De La Yuca

        1. La yuca es rica en almidón resistente, un tipo de almidón que tiene propiedades similares a la fibra.
        2. Protege contra el estrés oxidativo
        3. Apoya la función inmune
        4. Promueve la salud de la piel
        5. Tiene un índice glucémico bajo

        Nota: Aunque no proporcionará resultados ideales cuando se usa en todas las recetas, la harina de yuca se puede usar como un sustituto 1: 1 en muchas recetas para otras harinas, incluidas la harina de trigo y la harina para todo uso (all purpose flour).

        ¡Espero que disfruten esta receta! Diviértase con él y quizás anime a los niños a que lo ayuden haciendo rodar la masa mientras explica los beneficios para la salud de cocinar con yuca.

        Hasta la próxima, amigos!

        Ingredientes

        1 taza de harina de yuca

        1 taza de harina de arrurruz (arrowroot flour)

        4 huevos enteros

        1/4 taza de manteca orgánica de aceite de palma

        2 cucharadas de jarabe de arce (maple syrup)

        1 cucharada de agua

        1 cucharadita de levadura en polvo

        1 cucharadita de sal marina

        Topping

        2 cucharadas de Trader Joe’s Everything But The Bagel Seasoning Blend

        lavado de huevo (1 huevo mezclado)

        Instrucciones

        1. Precaliente el horno a 350 grados y forre una bandeja para hornear con un mat de silicona.
        2. En un bowl grande combine todos los ingredientes para la masa.
        3. Separa la masa en 4 partes iguales.
        4. Llene una olla grande con agua hasta la mitad. Lleve el agua a hervir y luego baje un poco ek fuego pero que siga hirviendo.
        5. Enrolla cada segmento de masa en una bola y luego dale forma de bagel.
        6. Deje caer un bagel a la vez en el agua hirviendo y déjelos cocinar durante 1 minuto por cada lado o hasta que lleguen a la parte superior del agua.
        7. Una vez que los bagels hayan hervido, colóquel en la bandeja para hornear. Si desea, añade el lavado de huevo y el seasoning de Trader Joe’s encima de los bagels.
        8. Hornear 20- 25 minutos hasta que estén dorados.

        Karla A Salinari

        Karla A Salinari

        Wife, mother, creator of OurFlipSideLife
        and FlipBox

        Categories
        Dinner Entrees Favorites Kid-Friendly Summer

        Are peanuts good for you? (+ a delicious noodle recipe)

        Are peanuts good for you? (+ a delicious noodle recipe)

        Are peanuts good for you? The answer is yes and no. Here’s what I found. 

        I’ve spent time researching the topic and wanted to share it with you. I hope this information helps you understand what the controversy is all about so you’re able to choose what works best for you and your family – enjoying peanuts or staying away. Plus I love to geek out on food controversies and learn from both sides. Don’t you?

        I’ll start by highlighting that peanuts aren’t nuts,, they are a type of legume related to beans, lentils and soy.  Yup, mind blown, I know. And because peanuts are a legume there is a lot of controversy around the topic especially in the Paleo world where legumes are off limits.  

        So, What Are The Experts Saying? 

         Those arguing against peanuts say:

        1. Peanuts are high in omega-6 fats which can cause inflammation in the body.
        2. Peanuts contain lectins, a type of protein that binds directly to the lining of the small intestine, blocking the absorption of nutrients and potentially causing lesions on the intestine and leaky gut. 
        3. Because peanuts are “groundnuts” which means they grow in the ground and are exposed to soil-based fungus. One type of fungi peanuts encounter produces a toxin called aflatoxin.

        While those in favor say:

        1. The American Heart Association reviewers found that eating more omega-6 fats doesn’t increase  inflammation. Instead, eating omega-6 fats either reduces inflammation or leaves it unchanged. (I dont know how I feel about this, but ok.)
        2. The lectins in peanuts are mostly deactivated by heat and proper preparation.
        3. Legumes can be a nutrient-dense source of resistant starch and other prebiotic fibers.

        Honestly, you can spend hours researching the peanut controversy – it’s a hot topic these days. Some say, go for it! Others say, No! It’s toxic.

        Personally, I’m not against legumes. I think they provide important health benefits that are good for the body + Carolina and I are vegetarian and often depend on legumes for protein. 

        I say, as long as you pay attention to the quality of peanuts/peanut butter it’s ok to enjoy them in moderation. After all, life is about balance and enjoying the pleasure that comes with eating foods we love and make us feel good.   

        Having read this what do you guys think? Are you team Peanuts? Or team No Peanuts?

        Well! Whatever you decide, this recipe Simple Almond Butter (or Peanut Butter) Noodle recipe will work for you! I hope you enjoy it! 

         Until next week, friend! xo 

        Ingredients 

         1/4 cup creamy almond or peanut butter (use one without added oil/sugar)

        1 tbsp coconut aminos or non-gmo soy sauce

        2 tbsp lime juice

        1 tbsp apple cider vinegar

        2-3 tbsp water

        1 tsp grated ginger

        1 tsp garlic powder

        Toppings (optional)

        1 tsp sesame seeds

        green onion to garnish

        Instructions

        1. Prepare noodles as per package instructions 

        2. In a bowl, whisk together the sauce ingredients until combined. Adjust the consistency by adding more water.

        3. Pour sauce over noodles and toss to combine.

        4. Add toppings (optional).

        5. Serve and enjoy!

        Announcements 

        Excited to announce my next workshop on Saturday, October 19th from 1pm – 3pm at Freshmade! click the flyer to event details and to reserve your seat.  

        Version En Español 

        ¿Los maníes son toxicos? La respuesta es sí y no. Les comparto lo que encontré…

        Estuve investigando el tema y quería compartirlo con ustedes. Espero que esta información te ayude a comprender de qué se trata la controversia para que pueda elegir qué funciona mejor para ti y tu familia – disfrutar del maní o mantenerse alejado. Además, me encanta explorar las controversias alimentarias y aprender de ambos lados. 

        Comenzaré destacando que los  maníes no son nueces, son un tipo de leguminosa relacionada con frijoles, lentejas y soja. Sí, alucinante, lo sé. Y debido a que el maní es una leguminosa, existe mucha controversia en torno al tema, especialmente en el mundo Paleo, donde las legumbres no se deben comer.

        Entonces, ¿qué dicen los expertos? 
         
         Los que argumentan en contra del maní dicen:

        1. Los manises son ricos en grasas omega-6 que pueden causar inflamación en el cuerpo.
        2.  Los manises contienen lectinas, un tipo de proteína que se une directamente al revestimiento del intestino delgado, bloqueando la absorción de nutrientes y potencialmente causando lesiones en el intestino y el intestino permeable.
        3. Porque los maníes crecen en el suelo y están expuestos a hongos a base de suelo. Un tipo de hongos que se encuentran con el maní produce una toxina llamada aflatoxina.

         
        Mientras que los partidarios dicen:
         
        1. Los revisores de la American Heart Association descubrieron que comer más grasas omega-6 no aumenta la inflamación. En cambio, comer grasas omega-6 reduce la inflamación o la deja sin cambios. (No sé cómo me siento al respecto, pero está bien).
        2. Las lectinas en los maníes se desactivan principalmente por calor y preparación adecuada.
        3. Las legumbres pueden ser una fuente rica en nutrientes de almidón resistente y otras fibras prebióticas.
         
        Honestamente, puedes pasar horas investigando la controversia del maní: es un tema candente en estos días. Algunos dicen, ¡Si! Otros dicen que no! Es tóxico

        Personalmente, no estoy en contra de las legumbres. Creo que proporcionan importantes beneficios para la salud que son buenos para el cuerpo + Carolina y yo somos vegetarianos y, a menudo, dependemos de las legumbres para obtener proteínas.

        Digo, mientras prestes atención a la calidad del maní/mantequilla de maní, está bien disfrutarlos con moderación. Después de todo, la vida se trata de equilibrar y disfrutar del placer que conlleva comer alimentos que amamos y hacernos sentir bien.

        Habiendo leído esto, ¿qué piensan ustedes? ¿Eres del equipo de maní? ¿O el equipo No maní ?
        ¡Decidas lo que decidas, esta receta de fideos simple hecha con mantequilla de almendras (o mantequilla de maní) funcionará para ti! ¡Espero que lo disfruten!

         Hasta la semana que viene! xo

         

         

        Ingredientes

        1/4 taza de almendras cremosas o mantequilla de maní (use una sin aceite / azúcar)

        1 cucharada de aminos de coco o salsa de soja sin OMG

        2 cucharadas de jugo de lima

        1 cucharada de vinagre de manzana

        2-3 cucharadas de agua

        1 cucharadita de jengibre rallado

        1 cucharadita de ajo en polvo

        Ingredientes (opcional)

        1 cucharadita de semillas de sésamo

        cebolla verde para decorar

        Instrucciones

        1. Prepare los fideos según las instrucciones del paquete

        2. En una taza, mezcle los ingredientes de la salsa hasta que se combinen. Ajuste la consistencia agregando más agua.

        3. Vierta la salsa sobre los fideos y revuelva para combinar.

        4. Agregue coberturas (opcional).

        5. ¡Sirve y disfruta!

         

        Anuncios

        ¡Emocionadisima de anunciar mi próximo taller el sábado 19 de octubre de 1pm a 3pm en Freshmade! Haga clic en el flyer de arriba para ver los detalles del evento y reservar su asiento.

        Karla A Salinari

        Karla A Salinari

        Wife, mother, creator of OurFlipSideLife
        and FlipBox

        Categories
        Dinner Entrees Favorites Kid-Friendly Summer

        Zucchini Pancakes

        Zucchini Pancakes

        Zucchini Pancakes! An easy recipe made with clean, simple ingredients. If you love potato pancakes you will love this recipe too. Healthy, low in carbs and a great way to incorporate summer vegetables into your diet.   

        Hi, guys! Happy to be back on the blog after a few weeks (you can watch my daily updates on INSTAGRAM). I’ve been a little busy with school (last time I shared that I’m working towards my certification as a holistic health coach at IIN) plus I was getting ready for last week’s workshop which was a huge success.

        It was my first time co-hosting a workshop entirely in Spanish and while I was a ball of nervous at first, the love and energy in the room gave me the push and confidence I needed to execute a successful event!  Thank you to all the ladies that joined us (below are some pictures). It was magical and epic and I can’t wait for the next event on October 5th in Miami with the ladies of The Mpire.

        Ok, now let’s talk about this week’s recipe, Zucchini Pancakes! This yummy dish is an easy and budget-friendly way to get a healthy meal on the table. Think Potato Pancakes with less carbs and more nutrients!  

        Health Benefits of Zucchini

        1. High in fiber and potassium
        2. Rich in B vitamins especially folate, riboflavin and B6
        3. High in vitamin C and polyphenols (especially in the peels) *if eating the peel try to buy organic*

        Bonus: It’s zucchini season which means lower prices and better quality! Winner!

        Double Bonus: Double the recipe and freeze what you don’t eat. They come back to life in a pan with a little ghee or grass fed butter!  Enjoy them plain or as part of a bigger dish – anything goes!  

        Ingredients

        3 cups grated zucchini (takes 4 medium zucchini to make 3 cups)

        1 cup + 3 tablespoons arrowroot four

        1/2 cup coconut four

        3 eggs

        1 teaspoon of each: smoked paprika, cumin, salt, pepper

        Ghee or grass-fed butter for frying

        Toppings

        Fresh, chopped chives, scallions or cilantro (optional)

        Dairy-Free Tzatziki (optional)

         

        Instructions

        1. Grate zucchini. Squeeze the water out of the zucchini and place in a medium bowl, discarding the zucchini juice.
        2. Add in the arrowroot four, coconut four, eggs and spices and mix until combined.
        3. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the zucchini batter onto the griddle, using approximately 1/4 cup for each pancake.
        4. Brown on both sides and serve hot.

        ¡Pancakes de Zucchini! Una receta fácil hecha con ingredientes limpios y simples. Si te encantan las Pancakes de Papa, te encantará esta receta también. Saludable, baja en carbohidratos y una excelente manera de incorporar vegetales de verano en su dieta.

        ¡Hola chicos! Feliz de estar de vuelta en el blog después de unas semanas (pero me pueden seguir en INSTAGRAM para ver mis posts diarios). He estado un poco ocupado con la escuela (la última vez que compartí que estoy trabajando para obtener mi certificación como asesor de salud holística en IIN), además, me estaba preparando para el taller de la semana pasada, que fue un gran éxito. Fue la primera vez que fui anfitrión de un taller totalmente en español y, al principio, super nerviosa, pero el amor y la energía en el estudio me dieron el empuje y la confianza que necesitaba para ejecutar un evento exitoso! Gracias a todas las chicas que se unieron a nosotros (a continuación hay algunas fotos). Fue mágico y épico y no puedo esperar para el próximo evento el 5 de octubre en Miami junto a las chicas de The Mpire una colectiva de mujeres, mamas emprendedoras.

        Ok, ahora vamos a hablar de la receta de esta semana, Zucchini Pancakes (o Pancakes de Zucchini)! Este delicioso plato es una manera fácil y económica de obtener una comida saludable en la mesa. ¡Piense en pancakes de papa con menos carbohidratos y más nutrientes! Que les parece? 

        Beneficios para la salud del Zucchini

        1. Alto contenido en fibra y potasio.

        2. Rico en vitaminas B, especialmente ácido fólico, riboflavina y B6 

        3. Alto contenido de vitamina C y polifenoles (especialmente en las cáscaras) * si come la cáscara, intente comprar productos orgánicos *

        Bono: es temporada de zucchini, lo que significa precios más bajos y mejor calidad!

        double bonos! duplica la receta y congela lo que no comes. ¡Vuelven a la vida en una sartén con un poco de ghee o mantequilla alimentada con hierba! Disfrútalas simplemente o como parte de un plato más grande. 

        Ingredientes

        3 tazas de zucchini rallado 

        1 taza + 3 cucharadas de harina de arrowroot 

        1/2 taza de harina de coco

        3 huevos

        1 cucharadita de cada uno: pimentón ahumado, comino, sal, pimienta Ghee o mantequilla freír

        Para servir (opcional) 

        cebolla fresca, picadas o cilantro

        Tzatziki sin lácteos (opcional)

        Instrucciones

        1. Rallar el zucchini. Exprima el agua del calabacín y colóquelo en un tazón mediano, desechando el jugo de calabacín.

        2. Agregue las cuatro flechas, el coco cuatro, los huevos y las especias y mezcle hasta que se mezclen.

        3. Caliente una plancha o sartén ligeramente engrasada a fuego medio-alto. Vierta o coloque la masa de calabacín en la plancha, usando aproximadamente 1/4 taza para cada panqueque.

        4. Dorar por ambos lados y servir caliente.

        We had a great time!! Until next time, ladies!!! 

        _________________________________

        La pasamos super chicas! nos vemoas la proxima! 

        Karla A Salinari

        Karla A Salinari

        Wife, mother, creator of OurFlipSideLife
        and FlipBox

        Categories
        Dessert Favorites Kid-Friendly Snacks

        Healthy Sweeteners (+ Easy To Make Fudgesicles)

        Healthy Sweeteners (+ Easy To Make Fudgesicles): This fun, family-friendly recipe is a crowd pleaser that offers a delicious alternative to desserts made with refined sugar and other harmful ingredients.  

        By now we know that refined sugar is harmful to our health. In fact, a high-sugar diet has been associated with dangerous health conditions, like diabetes and heart disease. But cutting out sugar can be challenging especially for the kids.   

        Avoiding Refined Sugar

        One way to reduce refined sugar at home is by introducing healthy sweeteners like organic coconut palm sugar, raw honey, maple syrup and bananas. These alternatives don’t spike our blood sugar levels like refined sugars do and taste delicious. 

        If you follow the blog you know I like to use organic coconut palm sugar when I bake. Organic coconut palm sugar is unrefined, vegan, non-GMO and has a 1:1 ratio when substituting for refined sugar (i.e. if a recipe calls for 1 cup of sugar you would subsitute for 1 cup of organic coconut palm sugar or coconut sugar instead).

        Raw honey has a lower GI value than sugar, meaning that it does not raise blood sugar levels as quickly. Honey is sweeter than sugar, so you may use less of it. Bonus: Raw honey has numerous medicinal properties, antioxidant and antimicrobial properties to help fight infections from viruses, bacteria, and fungi.

        Maple syrup is great to bake with. Replace 1 cup of white sugar with 3/4 cup of maple syrup and reduce by 3 tablespoons the other liquid content in the recipe for every cup of maple syrup used. Baking Tip: Because maple syrup is brown and granulated sugar is white, this replacement will darken your baked goods and cause them to brown quicker.

        Bananas can be substituted for 1 cup sugar in your recipes. Combine 1 cup mashed, overripe bananas with a few tablespoons water then puree until smooth, adding water as needed to get a smooth consistency.

        These are just some ways we can cut back on sugar at home! Try substituting sugar with one of these heathy sweeteners and let us know what you think.

        Here’s an easy and delicious recipe for Fudgesicles made with bananas and maple syrup! Carolina loves making them with us. It’s a fun and healthy activity we do as a family. 

        BTW – I hope you guys had a chance to download a free copy of my e-cookbook. The e-book offers 25 family-friendly recipes that are easy to make, healthy and delicious.

        Click here to get a free copy.

        And! I’ll be at The Children’s Museum of The East End in the Hamptons this Saturday, May 11th from 10am-12pm celebrating Mother’s with a special pop-up baking class. I’m so excited to have partnered with ShineNYC to bring our FlipBox Mini Bakers this special event. For more information click visit the Events section of the blog or click here

        Ok, now here’s the recipe!  Until next week!

        Easy To Make Fudgesicles

        Ingredients

        4 bananas

        ¾ nut butter

        ½ cup unsweetened almond milk

        2 tbs cocoa powder

        ½ tsp vanilla powder (or 1 tsp vanilla extract)

        Instructions

        Add all the ingredients into a blender and blend until smooth. Pour the mix into popsicle molds and freeze.

        Related links: Vegan Banana Chocolate Chip Bars  Dairy-Free Chocolate Raspberry Popsicles Gluten-Free and Refined-Sugar Free Raspberry Muffins

        [ultimate-recipe id=”2410″ template=”default”]

        Categories
        Dessert Favorites Kid-Friendly Snacks

        Dairy-Free Chocolate Pudding

        Dairy-Free Chocolate Pudding

        Dairy-Free Chocolate Pudding (made with Aquafaba). A delicious low calorie, dairy-free dessert recipe made with melted dark chocolate and oat milk. Aquafaba is the water or brine found in canned chickpeas or white beans. It’s popular amongst vegan desserts due to its ability to mimic the function of egg whites in cooking. Aquafaba can also be used to make dairy-free meringue recipes, low-calorie macarons, delicious nougat, fluffy icing, dairy-free ice cream, low-fat fudge, and marshmallows.  

        What is Aquafaba?

        Aquafaba is composed of carbohydrates, proteins, and other soluble plant solids which have migrated from the seeds to the water during the cooking process. The combination of ingredients gives it a variety of blendingfrothingbinding, gelatinizing and thickening properties.

        It is recommended to use 2 tablespoons of aquafaba to replace one medium egg white in a recipe, or 3 tablespoons for one medium whole egg.

        Where to use it

        Aquafaba works well in recipes where a direct substitution for egg whites is required for example; desserts as mentioned above or savory recipes like mayonnaisecheese substitutesbatters and cocktails cocktails.

        In my opinion, the best aquafaba comes from chickpeas and white beans. You are able to use other legumes (peas, soy beans, lentils, kidney, and black beans) but they have slightly different compositions than chickpea and white bean aquafaba and may require you to play with the concentration to work well. 

        I’ve been fascinated with the concept since learning about it. It’s interesting to learn ways to substitute traditional recipes for a healthier alternatives – it’s like a fun science experiment you get to eat afterwards. I truly love “geeking out” on these things and will continue to share more with you as I learn.

        Here’s an easy, fun and delicious way to try cooking with aquafaba. But before I leave you with the recipe I have some fun announcements to share with you:

        1. We added a 2 new section to the blog: “My Favorite Things” and “Events”

        My Favorite Things: here you can shop some of our favorites from kitchen staples, to supplements and healthy ingredients.

        Events: here you can find information on upcoming events like the Woman’s Summit (more on this below) and FlipBox Pop-Up Classes we are hosting throughout NYC and the Hamptons.

        You can find both sections on the upper right-hand side of this page next to “recipes”.

         

        2. If you’re following us on Instagram and Facebook you know I’m co-hosting a Woman’s Summit tomorrow (March 9th) at Hub Seventeen in NYC. It’s going to be an amazing event and I invite all you kick a** ladies to join us. We have experiences (essential oil consultations, chair massages, a braid bar, etc) guest speakers, healthy food, music, and other fun surprises. To learn more and to purchase tickets click here.

        Ingredients

         

        1 cup chickpea water

        ¼ teaspoon cream of tartar

        ¼ teaspoon salt

        1 cup dairy-free chocolate chips, melted (I like this brand)

        1/3 cup oat milk

        Instructions

        1. Add the chickpea water, cream of tartar and salt to a mixing bowl and beat with an electric mixer, 5-7min or until desired thickness is reached (take your time and don’t be discouraged if it takes a little longer to reach stiff peaks).

        2. Once ready set aside.

        3. Using a double boiler melt the chocolate and milk.

        4. Once melted remove from heat and set aside to cool, 2-3min.

        5. Fold the whipped aquafaba into the cooled chocolate mixture and distribute evenly into small ramekins.

        6. Cover and place in the fridge to set for 2hrs or overnight. Serve and enjoy!

        Print Recipe

        [ultimate-recipe id=”2179″ template=”default”]

        Categories
        Dessert Snacks Uncategorized

        Black Bean Brownies

        Black Bean Brownies! A healthy dessert recipe that is gluten-free and grain-free too. An alternative to traditional brownies that is just as delicious and as always, good for you too!

        If you go on Pinterest for recipe inspiration (like I often do), I’m sure you’ve seen some version of a chocolate dessert that substitutes flour for black beans. Then, like I often do, thought to yourself “gross, this can’t be good”! Yup, I did too – more than once, actually!

        Then one day I decided to give this healthy, protein packed flip a try. I used my go-to Brownie Recipe and substituted the flour for 1 (15 oz) can of black beans and it worked. The beans blend well into the mix without funky smells, texture or taste!

        Bonus: I added all the ingredients into the food processor (in two batches) and processed all the ingredients until smooth. Less mess in the kitchen which leads to more time enjoying these healthy brownies with Joe and Carolina!

        We hope you love them as much we do and when you bake them don’t forget to tag us on INSTRAGRAM with the hashtag #Ourflipsidelife

        Before we move on to the recipe I wanted to share some fun news. Joe and I have partnered with Fresh Direct as Ambassadors. We are huge fans and loyal customers of the online grocer that delivers to residences and offices in NYC. The food comes straight from local farmers and skilled artisans and is delivered to our door within days.

        The best part – we get to try a variety of seasonal products and share new with you. If you’re in NYC and looking for high quality grocers that guarantee freshness and convenience we invite you to try Fresh Direct.

        Ingredients

        1 (15oz) can black beans, rinsed and dried

        ½ cup maple syrup

        2 eggs

        ½  tbsp ground coffee

        3 tbsp olive oil

        1 tsp vanilla extract

        ¾ cup cocoa powder

        2/3 cup coconut palm sugar

        2 tbsp arrow root powder

        1 tsp baking powder

        ½ tsp salt

        Peanut butter Swirl (optional)

        3/4 cup smooth peanut butter

        1 tbsp coconut palm sugar

        1 tsp vanilla extract

        Instructions

        1. Preheat oven to 350 degrees F. Grease a 9×9 baking pan and set aside.

        2. Add the beans, maple syrup, eggs, coffee, olive oil and vanilla extract into a food processor and process until the ingredients are combined and the mixture is smooth, about 2-3 min.

        3. In a large bowl combine the cocoa power, coconut palm sugar, arrowroot powder and salt. Add the dry ingredient mix into the food processor and process together with the black bean mixture, 5-10 seconds until all the ingredients are mixed together and a brownie batter is formed.

        4. Add about an inch of water into a small saucepan and bring to a simmer. Set a glass bowl in the mouth of the pot, making sure the water doesn’t touch the bottom of the bowl. Add the peanut butter and stir occasionally as it softens, 1-2 min. Once soft, remove from heat.

        5. Add coconut palm sugar and vanilla extract to the melted peanut butter and mix well until the ingredients blend together. Then set aside.

        6. Pour the brownie batter into the greased pan.

        7. Drop big spoonfuls of peanut butter mix onto the brownie batter.

        8. Using a butter knife, gently swirl the peanut butter mix into the brownie mix running the knife lengthwise and cross wise.

        9. Bake 20-25min or until a toothpick inserted down the middle comes out mostly clean. Remove from oven and let cool.

        10. Once cooled cut into squares, serve and enjoy.

        Print Recipe

        [ultimate-recipe id=”2046″ template=”95″]