Category Archives: Recipes

Tofu Sandwich

Today, I want to show you how to make breaded tofu without using eggs. And then… how to make a delicious sandwich with it.

First of all, remember the egg substitution list? well, today we will be using ground flaxseeds for the breaded tofu. So keep that in mind.

Second, for the sandwich,  we are going to learn to make a carrot mayo and a mix of yummy veggies to go with it.

Recipe for: about 2 servings           Serving size: 1 sandwich             Total Cook and prep. time: 1hr.

Ingredients 

Breaded Tofu

  • 1 box of organic firm tofu (I used Nasoya®)
  • original style bread crumbs
  • 3 tbsp of grounded or milled flax seeds (I used Stober Farms®)
  • 12 tbsp of water
  • salt and lemon pepper seasoning (I used Badia® a spanish brand)

Carrot Mayo

  • 4-5 carrots
  • 2 tbsp of olive oil
  • 1 tbsp of lemon juice
  • salt and garlic seasoning

Sandwich filling

  • 1 cup of organic arugula and spinach mix
  • vegan mozzarella sliced cheese (I used GoVeggie®)
  • 1/3 of a cup of green onions
  • 8 oz of sliced mushrooms
  • 2 tbsp of olive oil
  • imitation bacon bits
  • salt
  • leek seasoning (I used Alicante® seasoning) but you can season it with the herbs you like.
  • Whole grain sandwich bread! (I used my favorite! Silver Hills® Squirrelly Bread)

Directions 

Breaded Tofu

1- Mix the grounded flaxseeds with the water, salt and lemon pepper in a bowl.

2- Wash and drain tofu. Cut it in “cassette” size rectangles (about 1 inch thick)

3- Just like you would bread with eggs, cover the tofu all around with the flaxseed mixture and then pass through the bread crumbs.

4- Cook in the oven until the bread is golden enough and hard enough to not fall apart. You will need to turned them one time. Be careful, it will fall apart more than tofu breaded with eggs, try to not let the bread fall off the tofu.

Carrot Mayo

1- Peel the carrots. Cut them very small. Cook with enough water to cover them.

2- When they’re soft let them cool down and then blend with the olive oil, lemon juice, some salt and garlic seasoning until creamy.

3- Refrigerate.

Sandwich filling

1- Saltee green onions, imitation bacon bits and mushrooms (washed and sliced) with olive oil, salt and leek seasoning.

2- When making the sandwich, use a whole grain sandwich bread and add all the components: carrot mayo, breaded tofu, mushrooms, vegan cheese and fresh arugula and spinach.

All done! Enjoy!

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Our Daily Breakfast: “The Oatmeal”

Every time we want to loose some weight I make oatmeal for breakfast everyday for weeks! I know it sounds delirious, but it works and we love it so much that we have to have it every day! Plus, it is high in fibers, vitamins, minerals, antioxidants and phytochemicals that help lower the risk of heart disease, high cholesterol, hypertension, diabetes and even some cancers.

This is a healthy and complete breakfast dish that will help you loose weight and will never leave you hungry because the amount fibers it has will satisfy you for hours. Sounds amazing right!?

By the way, this oatmeal is easy to make and you don’t even have to cook it! I got the idea from a recipe shared by Joan, a wonderful nurse who volunteers as one of the lifestyle coaches at Creation Health in Florida Hospital Flagler, a program my husband and I volunteer coaching in as well.  She showed us how to make an oatmeal that didn’t need to be cooked, could be eaten cold and that is not slimy (a “plus” for me). I changed the recipe a little by trying different fruits and milks until I came up with our absolute favorites! I named them: “Coconut Please”, “The Monkey”, “Berries”, and “Kiwapple”.

What you need to know are 2 basic steps.

STEP 1: Leave the oats and the rest of the ingredients on step 1 (they will vary depending on the oatmeal) soaking overnight in the milk (or juice in the case of the “We’re out of Milk oatmeal”)

STEP 2: In the morning, wash, cut and add the fresh fruits.

Basic Ingredients (so you know what to buy): Old Fashion Oats (whole wheat better), Coconut Milk or Almond Milk, Raisins or dried Cranberries , Shredded Coconut, Vanilla extract, Fruits (blueberries, strawberries, bananas, apples, mango, etc.)  

1

“COCONUT PLEASE” OATMEAL

MY FAVORITE!

Ingredients (for 2 portions)

For STEP 1

  • ¾ of a cup of Old Fashion Oats
  • About 1 cup of Pure Coconut Milk (I use Silk®)
  • 2 tbsp. of raisins
  • 2 tbsp. of shredded coconut

For STEP 2

  • About ¾ of a cup of blueberries
  • ½ a mango
  • 1 apple (I prefer to peel it because of the texture, but if you get more nutrients by not peeling it)

Just follow the STEP 1 and 2!

2

“BERRIES” OATMEAL

For the “berry” lovers!

Ingredients (for 2 portions)

For STEP 1

  • ¾ of a cup of Old Fashion Oats
  • About 1 cup of Almond Milk (I use Silk®)
  • 2 tbsp. of dried cranberries (to make it more berry!)
  • 2 tbsp. of shredded coconut

For STEP 2

  • About ¾ of a cup of blueberries
  • 5 or 6 strawberries
  • 1 apple

Just follow the STEP 1 and 2!

3

“THE MONKEY” OATMEAL

MY HUBBY’S FAVORITE!

Ingredients (for 2 portions)

For STEP 1

  • ¾ of a cup of Old Fashion Oats
  • About 1 cup of Almond Milk (I use Silk®)
  • 2 tbsp. of raisins
  • 2 tbsp. of shredded coconut
  • 1 tsp. of vanilla extract

For STEP 2

  • 1 banana
  • 1 apple (again, peeling the apple its totally up to you)
  • 5 or 6 strawberries

Just follow the STEP 1 and STEP 2!

4

 “KIWAPPLE” OATMEAL

For those who forgot to buy milk!

Ingredients (for 2 portions)

For STEP 1

  • ¾ of a cup of Old Fashion Oats
  • ½ cup of 100% Orange Juice (I use Indian River®)
  • About ¼ cup of water
  • 2 tbsp. of raisins
  • The juice of a 8 oz. can of Pineapple Tidbits

For STEP 2

  • 8 oz. of Pineapple Tidbits
  • 1 Kiwi
  • 1 Peach

Just follow the STEP 1 and  2!

You can try your own versions, add cinnamon, use cranberries instead of raisins or use both, mix and match fruits, use Soy milk or other veggie milks, add nuts, coconut cream! Just watch out on how much more calories you add to it! Enjoy!

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Basic Cashew Cream and more

Recipe for: about 2 cups of cream
Total Cook and prep. time: over night (or 1hr) + 15-20 minutes.

This is a basic recipe for a cashew cream that can be used to replace dairy cream in  many recipes like lasagnas, soups, stroganoff, deserts, etc. Check out the 2 basic steps:

Ingredients: 

  • 1 cup of raw cashews
  • ½ – 2 cups of cold water (depending on the consistency of cream desired)

Directions (2 basic steps): 

Step 1: Leave cashews covered with cold water over night or boil them for 1 hour before anything else.

Step 2: The next day or after boiling them, drain the water and place cashews in a blender or food processor with ½ a cup of fresh water and blend until smooth for a very creamy result. Keep adding water if you want a more liquid result.It took me about 5 min. from when I started blending everything until I got to the desired texture. 

NOW STOP. Now you know how to make cashew cream. You can use it like this, even freeze it for later or you can keep adding ingredients to the blender and transform this base cream into a pesto, mushroom sauce, Alfredo sauce or a simple sweet cream.

Next, you will see 2 different options for “step 3” that I believe to be the most important in my vegan kitchen: the famous vegan Alfredo sauce and vegan Chantilly cream. I called them Alfredo’s Cousin Sauce and Cashewlly Cream.

ALFREDO’S COUSIN SAUCE

Pasta with Alfredo’s Cousin Sauce and Kale

Extra ingredients: (cashew cream +)

  • 1 ½ tsp. of lemon juice
  • 1 ½ tsp. of minced garlic or 2 cloves of garlic.
  • ½ tsp. of salt
  • ½ tsp. of pepper
  • ½ cup of coconut milk (if on the base cream you only used ½ cup of water)
  • 1 tbsp. of olive oil (optional)

If you want the texture to be more liquid, add more coconut milk.

Step 3: Blend all the ingredients with the base cream and warm up over stove.

Collard greens’ cuscous wrap with tomato sauce & Alfredo’s Cousin Sauce.

This Alfredo sauce goes very well with whole grain pasta and steamed vegetables! You can also use it on casseroles, pizzas, vegetables, enchiladas, lasagnas, in a sandwich or even in tacos. It is amazing!

 CASHEWLLY CREAM

Strawberries topped with Cashewlly Cream

Extra ingredients: (cashew cream +)

  • 3 tbsp. of honey or agave syrup (if you are diabetic use Stevia)
  • ½ tsp. of vanilla extract (if you want, you can use orange extract or coconut extract for another taste profile)

Step 3: Blend all the ingredients with the base cream and put in the refrigerator.

You can use this cream over any dessert. I love it over fresh fruits like strawberries, peaches, mangos, apples or blueberries. Enjoy!!!

Something extra…

 CASHEW MILK

To make Cashew Milk simply add more water to the basic cashew cream. Have in mind that to make cashew milk the ratio of cashews to water is 1 to 4. So, 1 cup of cashews will need 4 cups of water (5 cups of milk) You can add some flavor by adding 1 ½ tsp. of vanilla extract or 1-2 tbsp. of honey or agave, or even some chocolate! Try and see!

If your blender can’t totally break down the cashews you can strain the milk through a fine mesh strainer or cheese cloth. Store the milk in a covered container in the refrigerator and it can last 3 to 4 days.

ENJOY!

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“Veganana Bread”

As I promised to some of you, here it’s my banana bread recipe, another vegan (eggless) recipe. Enjoy!!!! 

banana bread no egg

Recipe for: about 12 servings
Serving size: 1 slice
Calories per portion: 281kcal.
Total Cook and prep. time: 1hr. 15 min.

Ingredients: 

  • 1 cup of all-purpose flour
  • 3/4 cup of whole-wheat flour
  • 3/4 cup of brown sugar
  • 1 tsp of baking powder
  • 1/4 tsp of baking soda
  • 1/4 tsp of salt
  • 3 ripe bananas
  • 2 tbsp of ground flaxseed
  • 6 tbsp of water
  • 1 tsp of vanilla extract
  • 1/2 cup of sunflower oil (or canola, or coconut oil)
  • 1/2 cup of raisins
  • 1/2 cup of raw almonds (or peanuts, or walnuts)
  • about 1 tbsp of sweetened coconut flakes

Instructions:

  1. Preheat oven to 350F degrees and spray with a non stick vegetable spray the a loaf pan (I used a 8.5inch loaf pan).
  2. In a small container mix the ground flaxseed and water and set aside. You will want to use it when it becomes gelatinous (this is what replaces the eggs).
  3. Chop the almonds, but not too much. Set aside with the raisins.
  4. In a bigger container mix all the dry ingredients except the sugar (all-purpose flour, whole-wheat flour, baking powder, baking soda and salt)
  5. Mash the bananas with a fork and add them in another container together with the sugar and wet ingredients (sunflower oil, mixture of flaxseeds and water and vanilla extract)
  6. Mix dry and wet ingredients. When mixed add raisins and almonds. (I used my Kitchen Aid Artisan Mixer in speed 2)
  7. Put the butter in the loaf pan and sprinkle the top with coconut flakes.
  8. Leave in the oven for exactly 1 hour (check with a toothpick, it should come out clean). Let cool down before cutting and eating.

banana bread 14Nutritional facts: a slice of this banana bread contains enough protein  to cover 6%DV (3g), has 41g of Carbohydrates, a total of 12g of Fats and the majority of them are monounsaturated fats. It also covers 12%DV of Fiber,  3.4%DV of Calcium, 5.5%DV of Iron, 7.5%DV of Vitamin C, 8%DV of Vitamin B6, 7%DV Potassium, 4%DV of Zinc, 1%DV of Magnesium and 8%DV of Phosphorus. It only has 56g of Sodium, it does not have any Cholesterol or Trans-Fats.

References:

1- Eva May Hamilton/Eleanor Whitney. Nutrition Concepts and Controversies. 1980 RDA Edition. West Publishing Co. 50 West Kellogg Boulevard P.O. Box 3526 St. Paul, Minnesota 55165. Appendix H: Table Of Food Composition.

2- Michele Grodner/Sara Long Andersong/Sandra DeYoung. Foundations and Clinical Applications of Nutrition. A Nursing Approach. Mosby-Year Book, Inc. 11830 Westline Industrial Drive St. Loius, MO 63146. Appendix A: Food Composition Table.

3- www.NutritionData.com a data base with information from the USDA’s National Nutrient Database for Standard Reference and supplemented by restaurants and food manufacturers.

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Carro Cupcakes

A Vegan Carrot Cupcakes with A Not- so- Vegan Frosting

carrot cupcake

Recipe for: 12 cupcakes
Serving Size: 1 cupcake
Calories per Serving: 200Kcal (without frosting)
Nutritional Value:
This cupcake contains about 2.8g of Protein and 2.25g of Fiber. Covers about 35.5% of Vitamin A, 7.5% of Calcium, 6.5% of Iron and it also contains Vitamins E, B12, D, C, and Riboflavin. It contains omega 3 fatty acids, is low in saturated fats and has 0 Trans Fats.*

Approximate cook and prep time: 40 minutes

CARROT CUPCAKES

Ingredients

  • 1 cup of whole-wheat flour
  • 1 cup of all-purpose flour
  • 1 tsp. of baking powder
  • 1 tsp. of baking soda
  • ½ tsp. of salt
  • 1 cup of raw sugar
  • 1/3 cup of coconut oil
  • 1 tsp. of vanilla extract
  • 1 tbsp. of ground flaxseeds
  • 3 tbsp. of water
  • 1 1/3 cup of shredded or processed carrots
  • 1 cup almond milk
  • ½ cup of shredded coconut
  • more shredded coconut to decorate

Directions

  • Preheat oven to 350 degrees F° and line a cupcake tine with 12 paper liners.
  • In a large bowl, whisk together whole-wheat flour, all purpose flour, baking powder, baking soda and salt.
  • Mix ground flaxseeds with water and let it rest until it gets a gelatinous texture.
  • In a separate bowl, whisk together raw sugar, coconut oil, almond milk, vanilla extract, and flaxseeds’ mixture.
  • Add the wet ingredients to the dry ingredients and whisk to together to combine. I used my Kitchen Aid stand mixer in speed 4 for about 2 minutes.
  • Gradually mix in shredded carrots and coconut (leave some to decorate). You want a lot of carrots, but you do not want them to take over and become the majority of the cupcake batter.
  • Use an ice cream scooper to evenly distribute the cupcake batter throughout the line cupcake tin.
  • Bake for 20 minutes. When a toothpick can be inserted into the center of a cupcake and removed with few to no crumbs, they are done. Cool before frosting.

FROSTING

The reason why I called the cupcake a “carrot cupcake with a no-so-vegan frosting” is because I used Dulce de Leche as a frosting (a milk-base caramel). Yes, I made an exception in my diet but you don’t have to. You can make a caramel or look for a vegan frosting that you like. I simply used Dulce de Leche and sprinkle some shredded coconut on top. Enjoy!!!

References:

Source: Nutrient data for this listing was provided by USDA SR-21.

*Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

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Tofrittata

Recipe for 4 portions
Portion size: ¼ of the frittata
Calories per portion: 268 kcal
Carbohydrates: 20.5g
Proteins: 18g
Total fats: 12.6g
Saturated fats: 0.75g
Mono saturated fats: 4.8g
Total time: 1 hr.

Yes, I called this frittata a tofrittata because is made with tofu 🙂

INGREDIENTS

1½ cups of diced zucchini

1½ tbsp. olive oil

½ cup diced onion

1 cup diced potato

1 tbsp. garlic, minced

1/3 cup diced tomatoes

1 tbsp. of chopped parsley

1 ½ tbsp. of basil

14 oz. of firm tofu

½ cup water

4 tsp. cornstarch

2 tbsp. of nutritional yeast

1 tsp. prepared mustard 

1 tsp. salt

1/8 tsp. turmeric

1/8 tsp. black pepper

PROCEDURES

Preheat the oven to 375°F. In a pan over medium heat, sauté the potatoes in the olive oil for 5 minutes

3

Add the onion, and sauté until translucent.

4

Add the zucchini and garlic and sauté until all are just soft.

5

Add the tomatoes, basil and parsley and sauté until warm, about 1 minute. Remove from the heat.

6

In a food processor, combine the tofu, water, cornstarch, nutritional yeast, mustard, salt, turmeric, and pepper. Process until smooth.

7

In a large bowl, fold the sautéed vegetables into the tofu mixture and spoon the mixture into an oiled quiche or pie pan.

8

Bake for 35 to 45 minutes, or until the frittata is firm to the touch. Remove from the oven and let stand 10 minutes before serving.

References:

Michele Grodner/ Sara Long Anderson/ Sandra DeYoung. Foundations and Clinical Applications of Nutrition. A Nursing Aproach. Mosby-Year Book, Inc. 1996. United States of America. Food Composition Table.  Appendix A.

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Roast Zucchini Pie

photo 4

Recipe for 8 servings
Serving size: 1/8 of the pie
Calories per serving: 313 kcal
Carbohydrates: 42.3g
Proteins: 6.9g
Total Fats: 12.9g
Saturated fatty acids: 1g
Monounsaturated fatty acids: 0.78g
Approximated time: 1 hr. and 30 minutes

INGREDIENTS

4 green zucchinis

3 yellow zucchinis

2 onions

1 scallion strip

2 shredded carrots

1 tomato

1 can (10 ¾ oz) of cream of mushroom soup

1 can(10 ¾ oz) of cream of celery soup

8oz vegan cream cheese (GoVeggie® Classic Plain Cream Cheese Alternative)

½ tbl of chopped garlic

1/3 cup of water

1 tbl of salt

½ tbls of lemon pepper

1 package (12 oz) of “stuffing” white bread cubes

1- all ingridients

DIRECTIONS 

2

Chop 2 onions and one scallion strip. Set aside one tbsp. of chopped garlic.

3

Add in a pot 1 tbsp. of olive oil. Add the chopped onion, scallion and garlic in the pot. Mix with 1 tbsp. of salt.

4

Shred 2 carrots and when onions are transparent add them to the pot.

5

Cut the tomato in cubes. Add them to the pot with the other ingredients.

6

Cut 3 yellow zucchinis and 4 green zucchinis in cubes.

7

Add 1/3 of a cup of water in another pot and add zucchinis.

8

Add ½ a tbsp. of lemon pepper seasoning and cover.

9

In a bowl add 1 can of mushroom-condensed soup, 1 can of celery-condensed soup and 8oz of vegan cream cheese.

10

Add the mixture of carrots, tomato and onions to the soups. Drain the zucchinis and add them to the mix as well. Blend well.

11

Spray a baking form with canola oil and add a layer of the “stuffing” and cover the stuffing with the mixture of zucchinis.

12

Once is all nice and covered add another layer of “stuffing” on top. Cover with foil paper.

14

Preheat the over at 375℉ and add the baking form. Cook for 40 min. then take off foil paper and cook for 20 min. more until bread cubes are golden.

15

It serves 8 people! and is so much better the day after! Enjoy! 🙂

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De Pepo Soup

sopa product

Recipe for 8 servings
Serving size: 1 cup
Calories per serving: 66kcal
Carbohydrates: 3.84g
Proteins: 1.87g
Total Fats: 4.75g
Saturated fatty acids: 0.85g
Monounsaturated fatty acids: 0
Approximated time: 1hr and 30 minutes

INGREDIENTS

3 green zucchinis

3oz of toasted cashews

2 tbsp of lemon juice

1 tomato

4 basil leaves

1 tbsp of salt

About 2 cups of water

sopa 1

DIRECTIONS

sopa 2

Cut zucchinis and the tomato in cubes. Cut the basil leaves. Leave tomato and basil on the side.

7

Leave cashews soaking in water for an hour.

sopa 5y6

Add zucchinis in a pot with a cup of water. Add 1 tbsp. of salt. Cook the zucchinis in medium temperature until color changes and they’re soft.

sopa 9

Blend half the cashews, tomato, basil and zucchinis until creamy smooth not “grainy”.

sopa 10

Add mixture in a pot and blend the other half of the ingredients. Add the rest to the pot when done.

sopa 11

Add the 2 tbsp. of lemon juice and as much water as needed to get to the texture you desire. Cook at low temperature until it boils.

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The “Legendary Stuffed Pepper”

stuffed pepper

Recipe for 2 servings
Serving size: ½ pimiento relleno
Calories per serving: 249 kcal
Carbohydrates: 15.5g
Proteins: 43g
Total Fats: 11g
Saturated fatty acids 0.74g
Monounsaturated fatty acids: 6.15g
Approximated time: 30 minutes

INGREDIENTS

1 sweet red pepper

1 ½ cup of veggie crumbles (Boca® Ground crumbles)

1 ½ cup of shreds of Kale (Nature’s Greens® organic kale)

1/3  cup of chopped onions

1 tablespoon of pure canola oil

¾ tablespoon of sea salt

1 tablespoon of lemon and pepper seasoning (Badia® Lemon Pepper)

1 tablespoon of beaf-like seasonings (The Vegetarian Express® Beaf-like seasoning)

2 tablespoons of vegan mozzarella cheese (Mozzarella-type GoVeggie®)

You can always substitute vegan cheese for real “light” cheese or use other brands of seasonings 🙂 

legendary stuffed pepper 1

DIRECTIONS

Wash the pepper, cut in half and clean the seeds.

Put water in a pot and boil, then add both half of the pepper in the boiling water and leave there for 5 min. Take them out of the pot and let them cool down on the side.

Measure 1 ½ cup of veggie crumbles and set aside.

Chop ½ a small onion and wash and cut thin 1 ½ cup of kale

Warm the canola oil in a pot. Sauté the onion and then add the kale and veggie meat.

Add the salt, lemon pepper seasoning and beef-like seasoning. Mix and cook for about 5 minutes stirring as needed.

Once cooked, stuff the peppers with mixture and cover each with 1 tablespoon of shredded mozzarella cheese. Put in the oven at 350F° for about 12 minutes.

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The “Summer Feast Rice”

Recipe for 2 servings
Serving size: 1 cup of rice
Calories per serving: 234 kcal
Carbohydrates: 34g
Proteins: 4g
Total Fats: 11g
Saturated fatty acids: 1.3g
Monounsaturated fatty acids: 7g
Approximate time: 40 minutes

INGREDIENTS

½ a cup of brown rice

1 cup of yellow corn (grain)

1/3 cup of chopped olives

1 tablespoon of olive oil

1 tablespoon of sea salt

1 bay leaf

2 cups of water

summer fest rice 1

DIRECTIONS

Measure ½ a cup of brown rice and 2 cups of water Also, measure and set aside 1 cup of yellow corn and 1/3 of a cup of chopped olives.

Put the water and rice in a pot, add the bay leaf and salt on high for 15 min. Lower temperature to minimum and add water as necessary until rice is done.

Once the rice is done add the olive oil, olives and corn; mix and let cool. Eat with the stuffed pepper and enjoy!

OPTIONAL SALAD 

My favorite with this dish is lettuce with olive oil, salt and lemon.

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