Healthy recipe

Healthy recipes

Cauliflower pancakes

1 cup whole wheat pancake batter

1 1/2 cup cook cauliflower (aldente)

 Salt and pepper to taste

1tbsp coconut oil

Sauce

1/2 avocado

1/2 fresh lemon juice

1/4 to 1/3 cup plain yogurt

Salt and pepper to taste

Direction: follow direction on pancake box and add the cauliflower to the batter, mix till combine.

Fry pancake in coconut oil 

Sauce : blend avocado with yogurt,lemon juice, salt and pepper to taste

Top: with turkey bacon or red peppers + sauce

Tip: avocado sauce can be done one day in advance and the cauliflower.

Can be eaten for lunch or dinner as well, with a salad.

Kaniwa 

Andean Heritage Grain

This delicious grain can be eaten for breakfast, lunch or dinner.

Sugestions: 2 strawberries cut in half, you can have it plain, or with milk, ( cooked Kaniwa according to the package)

Chances are you've already heard of quinoa, the darling of superfood fans. Kaniwa (sometimes spelled canihua) is closely related to quinoa, and it has a nutty flavor similar to quinoa. Both are also native to the Andes Mountains in South America. Also in terms of nutritional value and health benefits, kaniwa resembles quinoa. However, as the rest of this article shows, there are also some interesting differences between kaniwa and quinoa in terms of nutrient composition.

Treasure Trove of Flavonoids

Flavonoids are among the most intensively-studied antioxidants, and kaniwa has been shown to contain exceptionally high levels of flavonoids, particularly isorhamnetin and quercetin. In fact, kaniwa has been shown to contain even more flavonoids than quinoa, its close relative.

In addition to providing anti-aging benefits for the skin, flavonoids may help prevent cardiovascular diseases, inhibit the growth of certain bacteria and viruses, and reduce the risk of certain inflammatory diseases.

Nutrient-Rich, Gluten-Free Substitute for Wheat

Whole-grain wheat is an excellent source of of B vitamins and essential minerals such as magnesium, zinc, selenium, copper, iron, phosphorus and manganese. But wheat also contains gluten, a protein composite that can cause gastrointestinal problems such as bloating, irritable bowel syndrome (IBS) and flatulence in certain people. Also many other common grains, such as barley and rye, contain gluten.

Kaniwa, like its cousin quinoa, is naturally gluten-free; yet, it is supercharged with B vitamins and a wide range of minerals, including calcium, iron and phosphorus, as shown in the Nutrition Facts for Kaniwa table below.

Nutrition Facts for Kaniwa Seeds

Macronutrients

• Protein: 15.4 g (31%)
• Crude fat:6.2 g
• Carbohydrates: 61 g (20%)
• Crude fiber: 7.7 g (31%)

Vitamins
• Thiamin (B1): 0.7 mg (48%)
• Riboflavin (B2): 0.4 mg (25%)
• Niacin (B3): 1.4 mg (7%)

Minerals

• Calcium: 134 mg (13%)
• Iron: 15 mg (86%)
• Phosphorus: 424 mg (42%)

Chicken Sicilian sausage cauliflower hamlet top with pomogrante 

2 eggs slitely beaten

Salt and pepper to taste

3 heaping tbsp crumble cauliflower 

1  chicken Sicilian chicken sausage crumble

3 tsp olive oil

Direction: sqeuse the filling of the chicken sausage casing into a hot skillet and fry till crumble and set aside.

2- in a bowl lightly beat the eggs with salt and pepper set aside.

3- take a few crown of cauliflower and blend in a food pros sensor until it resemble corn meal. Set aside.

4 into the same skillet stir fry the cauliflower until tender, then add the chicken sausage and mix well. Remove filling from the skillet and set aside, now fry the hamlet on one side and flip quickly then add the filling till it overflow, flip over the egg unto the filling, then top with pomegranate seeds or juice,

Serve hot.

1- Steam the green beans with a little salt and freshly ground black pepper.

2- season chicken and roast in oven.

3- cut fresh pomogrante in half, used one of the half and removed the seeds. Top chicken with the pomogrante seeds and some of the juice.