Category Archives: healthy eating

Recipe: Sope (Savory Mexican “Pancakes”)

I promised to introduce more Mexican recipes, so here’s another one! Here is a recipe to make sope, which I can best define it as a small savory Mexican pancake made with masa (dough). You can put toppings on each sope, and from my understanding, these are always savory! I visited one of my participants who demonstrated how to make sope and incorporated Moringa in the dish! It was deeeelish 🙂

Sopes with Chicken and Moringa (con Pollo y Moringa)

Ingredients // Ingredientes :

  • to make chicken broth infused with Moringa // caldo de pollo con Moringa
    • a handful of Moringa leaves // hojas de Moringa
    • 2-3 chicken breasts // pechuga de pollo
    • 2 tbsp dried oregano
    • 1 onion // cebolla
    • salt // sal
  • to make masa
    • blended poblano peppers (optional) // chile poblano liquado
    • chicken broth // caldo de pollo
    • flour // masa de harina
  • to season the chicken
    • black pepper // pimiento negro
    • 3 cloves of garlic // ajo
    • a pinch of saffron // azafrán
    • cumin // comino

Steps // Proceso :

  1. Boil water and add the chicken breast, Moringa leaves and let it cook until the chicken is fully cooked. // Hierve agua y pone pechuga y hojas de Moringa.
  2. Add oregano, onion, and salt to taste. // Pone oregano, cebolla, y la sal hasta que le gusta el sabor.

    IMG_8993

    Caldo de pollo con Moringa

  3. Take out the chicken breast and shred them. //Saca el pollo y hace trizas.
  4. To make the dough, add the flour and the chicken broth and knead until it’s like dough. // Para hacer masa, añade harina y caldo y mezcla.
  5. Heat a pan and add enough oil to submerge the dough in order to fry it. // Calenta una sartén y pone aceite para sumergir la masa para freír.
  6. Roll the dough into small balls, flatten them and place them into the pan. // Hace bolitas con la masa, aplana las bolitas, y pone en la sartén.

    Sope

    Sopes con Moringa!

  7. Use a blender and blend chicken broth, black pepper, garlic, saffron, and cumin to make a sauce for the chicken. // Mezcla pimiento negro, ajo, azafrán, comino,y el caldo para hacer salsa.
  8. Heat another pan and add the chicken and the sauce. // Calenta una otra sartén y pone pollo y la salsa.

    IMG_9016

    Adding the sauce onto the chicken breast

  9. When the sopes are golden brown, take them out and let them drain of extra oil. // Cuando los sopes estan dorados, sacan y secan.
  10. Put the chicken on top of the sope and enjoy! // Pone pollo encima de los sopes.¡Buen provecho!

Recipe: Vegetarian Ceviche

Hey everyone 🙂 I learned another recipe from my host family this past week: ceviche de coliflor, otherwise known as vegetarian ceviche. This recipe replaces seafood with cauliflower florets shredded into fine pieces and is great as a meal when the weather is suuuper hot! My host family likes to prepare this because it’s really quick to prepare and because my host brothers are even willing to eat this despite the lack of carne (meat) in the dish haha.

Making ceviche de coliflor3

Ingredients:

  • 1 head of cauliflower
  • 2 carrots
  • 1 onion
  • 3-4 tomatoes
  • (optional) 2 cucumbers
  • 1-2 limes

Steps:

  1. Chop off the leaves from the cauliflower head and break it apart into smaller than fist-sized florets.
  2. Soak them in salt water to disinfect for at least 30 minutes.
  3. Shave the skin off of the carrots and use a grater to get fine carrot strips.
  4. Repeat Step 3 for cucumbers if you have them.Making ceviche de coliflor2.JPG
  5. Peel the outer layer of the onion and dice into fine pieces.
  6. Dice the tomatoes into fine pieces.
  7. After the cauliflower has been soaked thoroughly, drain the water and grate the florets. You can also grate the stalks or save them for cooking something else (avoid food waste)!
  8. Mix all of the vegetables together and squeeze the lime juice into the mix and add pinches of salt to taste.

Ceviche de coliflor

 

Recipe: Baked Sweet Potato Fries

The farmers’ market is BACK and I’m so excited! This past weekend, I did a mini-haul and stocked up on produce for the week, including sweet potatoes. I’m normally not a fan of sweet foods as part of a meal (unless it’s breakfast or dessert) but I decided to be adventurous and try it out…not to mention sweet potatoes are packed with vitamins, potassium, and dietary fiber!

Baked Sweet Potato Fries

Since I usually don’t eat baked potatoes, I figured I probably wouldn’t eat baked sweet potatoes either. I decided to make sweet potato fries since it would last for a few days and they would be more “fun” to eat haha.

Ingredients:

  • 3-4 sweet potatoes
  • diced garlic (optional)
  • salt and pepper (optional)

Steps:

  1. Preheat your oven to 400 degrees Fahrenheit.
  2. Scrub and rinse your sweet potatoes.
  3. Slice them into french fry slices, or in wedges if you prefer!
  4. Line a baking tray with oil and spread your fries evenly across the pan.IMG_7405.JPG
  5. Sprinkle any seasonings you want to add extra flavor–less is more in this case!
  6. Pop them into the oven for 30 minutes and you’re done!

Now you have a healthy alternative to greasy french fries with this recipe! Enjoy 🙂

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Recipe: 4-Ingredient Lentil Stew

Happy spring, everyone! It’s been a while since I posted a recipe… my apologies! I haven’t experimented with any new recipes lately so there wasn’t much to update you on, but here’s another quick and simple soupy recipe (can you tell I LOVE soup and stews yet?)

This tomato-based lentil stew is surprisingly filling and tastes pretty good, and I love how you can customize the flavor to your liking.

Ingredients:

  • 1.5-2 cups of lentils (this will give you about 4 meals worth, depending how large your portions are!)
  • 1/2 can (or 12oz) of pasta sauce **I would definitely recommend you use fresh tomatoes and mash it up so it’s a richer flavor, but pasta sauce works just as well**
  • 1 medium onion
  • 5-6 white mushrooms

Steps:

  1. Sift through your dried lentils to make sure there are no rocks!
  2. Rinse your lentils, and then soak them overnight.
  3. The following day, pour your lentils and about 1 cup of water into a pot and wait for it to boil.
  4. Rinse and dice your onion and mushrooms into fine pieces.
  5. After the water has boiled, add your onion, mushrooms, and pasta sauce into the pot and lower the fire.
  6. For seasonings, I used paprika, oregano, garlic salt, seasoning salt, cumin, and red pepper flakes. You can customize to taste so you get enough salt or spice in your stew.
  7. Let it simmer for about half an hour, and it’ll be ready to eat!

Recipe: Homemade Fried Rice

I know I’ve posted before about a healthier alternative to fried rice…but I thought I’d share this recipe with you all that’s been passed down from my childhood days when my mom used to cook it! It’s nothing like the takeout fried rice, and it can be pretty healthy if you’re mindful of the ingredients you use. I decided to keep it simple with just white rice and mixed vegetables, but you can definitely customize and add meat if you wish! My mom’s version of fried rice always included diced pieces of chicken teriyaki 🙂

QUINOA.png

Ingredients (makes about 3-4 servings):

  • 2 cups of white rice (or brown rice, or any other rice you have on hand)
  • 1.5 cups of frozen mixed vegetables
  • soy sauce (I used light soy sauce)

Steps:

  1. Use a rice cooker and cook your desired amount of rice, about one phalanx (which basically means if you put one finger into the rice, add enough water to reach the first joint), add water to the outside of the rice container, and wait for your rice to be fully steamed. **If you don’t have a rice cooker, don’t fret! You can put rice into a non-stick pot, do the same thing with the finger measurement for water + extra, and let it simmer for about 20-30 minutes, depending on your preference for texture**
  2. Heat up a frying pan and add some cooking oil. Throw in the vegetables to have them defrost, and add the rice in and stir it all together.
  3. For flavor, add some soy sauce to taste! If you aren’t a fan of soy sauce or are allergic, you can use chicken boullion powder or salt and pepper to taste.

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Recipe: 3-Ingredient Quinoa

Need a quick meal-prep idea? This recipe is very simple and can be easily customized with whatever vegetables you’d like to add. Think of this as a healthier alternative to fried rice, except with quinoa and other diced vegetables! I used meat in this recipe, but you can easily leave it out and include other greens!

3-ingredient.png

Ingredients:

  • 1 cup of quinoa
  • ground meat (optional)
  • soy sauce
  • 1 green bell pepper
  • any other vegetables you’d like to use

Steps:

  1. Take about a fist-sized amount of ground meat and add seasonings or soy sauce as you see fit! Make sure you mix the meat thoroughly with the soy sauce/seasonings, and cover it and put it in the fridge for approximately 10-15 minutes. **I normally add just enough to color the meat or cover the bottom of the bowl**
  2. Pour 1 cup of quinoa and 2 cups of water into a pot and bring it to a boil. When it’s started boiling, lower the fire and let it simmer for 10-15 minutes until you see the little quinoa “tails” show and shut off the fire.
  3. I only had 1 bell pepper left in my refrigerator, so I rinsed it, and chopped it up into diced pieces, and added it into the quinoa.
  4. Heat up a pan and cook the meat until it’s thoroughly done.
  5. Add the meat into the quinoa and bell pepper pot and mix it allllll together and you’re done!

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Recipe: Simple Veggie Soup

Happy Monday, everyone! It’s been a surprisingly warm winter thus far, but that never stops me from craving soup 🙂 As you probably can tell by now, I’m a huge fan of soup because my mom always made soup for my family at least once a week. This one is a pretty simple recipe that is versatile depending on what you have on hand. Enjoy!

simple-veggie-soup

Ingredients (makes approximately 3 servings):

  • chicken boullion powder
  • 1 onion
  • 4-5 mushrooms (I used Chinese mushrooms but you can use baby portobello mushrooms or white mushrooms, or any mushrooms really!)
  • napa cabbage (or another veggie that you have on hand)
  • miso paste (optional)

Steps:

  1. Bring a small pot of water to a boil and add in about 1 tbsp of chicken boullion (or to taste).
  2. While your water is heating up, chop up your onions (you can julienne them or dice them).
  3. Soak the mushrooms and then cut them up into slices.
  4. Throw both the onions and mushrooms into the heated water and let it simmer for about 10-15 minutes.
  5. Rinse your vegetable and chop them up into bite-sized pieces and add them into the pot last and let it simmer for another 10-15 minutes.
  6. For me, I like to add miso paste (it’s super healthy and tasty, too!) to my soup, so I turn off the fire (the recommendations say not to boil miso paste, but to add it into soup when you’re done cooking it), and add a spoonful and mix it in until it dissolves.

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