Recipes
  • Cuban rice

    What a classic.

    Here with hard-boiled eggs instead of fried. The original recipe is with fried eggs but this is another version that still tastes incredible. And don’t forget to serve the rice in a mold for an extra touch! 

    Some don’t like fried bananas but for those who do this gives it a nice sweet touch.

     

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    Cuban rice

    • Author: comoveg
    • Prep Time: 15
    • Cook Time: 30
    • Total Time: 45 minutes
    • Yield: 2

    Ingredients

    • 200 grams brown rice (or white!)
    • 200 grams of  passata or any tomato sauce
    • 400 cl of broth or water for rice (if it is brown rice you will need more liquid)
    • Hard or fried eggs
    • 2 garlic, chopped 
    • 1 small onion, chopped
    • Paprika, curry or any spice you like 
    • Laurel branch 
    • 2 Bananas (optional)
    • A little butter or oil 


    Instructions

    • Boil the eggs for 12 minutes if you want them hard
    • Sauté the onion until browned
    • Add garlic 
    •  Mix in the crushed tomato and paprika or spices and cook for 20/30 mint with lid stirring often so that it does not burn;  if it is very dry, add a little water.
    • In a saucepan sauté garlic and toast the rice a little 
    • Stir in the broth or water and cook for 20 to 40 minutes according to the type of rice
    • Cut the bananas in half and fry back and forth with a little butter or oil 

    Notes

    • Add or change what ever ingredient you want 
  • Green Curry

    Another recipe that you have to work a little at the time of looking for the ingredients but if you go to an Indian store you will find them all, it is worth it.

    It is a dish of the classics in Thai food. Hot, creamy and sweet at the same time as next to the vegetables give it a perfect crispy touch.

    Acompañaló with a little rice or other kind of grain and you will have a super full plate.

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    Green Curry

    • Author: como

    Ingredients

    For the green curry paste:

    • 20 gr green chili peppers (40 gr)
    • 100 gr onion (1 onion mediun size)
    • 40 gr lemon grass (3 or 4)
    • 20 gr coriander (a handful)
    • 10 gr ginger
    • 8 cloves of garlic (40gr)
    • 1 tsp coriander seeds
    • 1 tsp cumin seeds
    • 5-6 kaffir lime leaves
    • 2 tsp salt

    For the soup:

    • 2 cans of coconut milk (800ml)
    • 2 Tbsp palm sugar
    • 2 Tbsp soy sauce
    • vegetables like aubergine, carrot, broccoli, green beans, mushrooms
    • 300 gr tofu
    • leaves of basil (optional)

    Instructions

    1. deseed peppers
    2. blend all the ingredients of the green curry paste with one can on coconut milk
    3. Pour the mix in a pot and add the other can of coconut milk
    4. add the vegetables, sugar and soya sauce
    5. add tofu and basil
    6. add more salt or sugar to your taste
  • Asian Noodles

    Perhaps it sounds weird- these ingredients together but in Asian cuisine these are some of the basics!

    Try checking out an Asian store where you will find all these essential products, like miso, kombu algae, ginger, curcuma or kimchi!

    Not only is it super healthy, but its flavour is super delicate and at the same time incredibly nuanced.

    To name just a few of the beneficial properties…

    • Probiotics (miso and kimchi)

    • Proteins (mushrooms)

    • Vitamin C (broccoli and herbs)

    • Minerals (Kombu algae)

    • Carbohydrates (noodles)

    • Immune system health (ginger, curcuma, garlic and mushrooms)

    • Other vitamins like A, B, D, K…

    • Folic acid, antioxidans, fiber….

    As you see, finding a more complete dish would be impossible, and most importantly, it is delicious!

    Try it and you will not regret it!

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    Asian Noodles

    • Author: como
    • Prep Time: 15 min
    • Cook Time: 30 min
    • Total Time: 45 min
    • Yield: 2
    • Category: Easy

    Ingredients

    Broth:

    • 6 dried shiitake mushrooms
    • 3 cm piece ginger,peeled, finely grated
    •  3 cm piece fresh turmeric, peeled, finely grated or 1/2 tsp. ground turmeric
    • 1 dried chili
    • 3 garlic cloves, smashed
    • 14 gr dried kombu (about 1/2 sheet)
    • 1 Tbsp. white miso paste
    • 2 tsp low-sodium soy sauce
    • Salt

    Noodles and Assembly

    • 2 Tbsp. extra-virgin olive oil
    • 170 gr fresh shiitake mushrooms, stems removed, thinly cliced
    • 1 small garlic clove
    • Salt
    • 200 gr thin brown rice noodle or soba
    • 100 gr brocoli
    • 1 cup mixed herbs, such coriander, mint, shiso, basil…
    • 1/4 cup kimchi
    • toasted sesame seeds, hot sauve, and toasteed sesame oil for serving

    Instructions

    1. Combine mushrooms, ginger, chile, garlic, kombu, turmeric, and 4 1/2 cups water (1250 ml) in a saucepan.
    2. Bring to a simmer over medium-high heat, cover, then reduce heat to very low and cook 25 min to infuse broth.
    3. Strain the broth , discard solids. Wipe out pot, pour the broth back in and bring to a simmer
    4. Mix the miso paste and 1 Tbsp broth. Stir miso mixture and soy sauce into broth
    5. Season with salt.
    6. Keep hot

    Noodles and assembly

    1. Steam broccoli during 2 mint and reserve
    2. Heat olive oil in a medium skillet over medium-high. Add mushrooms and cook until golden brown
    3. Remove the pan from heat, great garlic over mushrooms, and stir to combine (garlic will cook in residual heat of mushrooms)
    4. Season with salt
    5. Boil the noodles according the instructions
    6. Divide noodle and broth between bowls. Top with mushrooms, broccoli, kimchi, herbs, and sesame seeds.
    7. Drizzle with hot sauce and sesame oil before serving.
    *Original recipe from Bon appétit.
  • We ingested 60 thousand kilos of food in a lifetime. How we choose those kilos depends on life. Depends on health, sickness, mood. "
  • Green beans and walnuts with lemon vinaigrette

    Green beans, french beans, string beans… whatever you want to call them, are a true delight.

    I will always remember my mother and aunt together, peeling beans in my grandparents  house in the countryside. Ever since then the smell alone will bring me back to those days.

    This particular version is French  with crispy beans and Dijon mustard vinaigrette. The best part about this recipe is the toasted walnuts and the lemon skin- a delicate touch which results in a powerful but very balanced flavor.

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    Green beans and walnuts with lemon vinaigrette

    • Author: como
    • Prep Time: 10 min
    • Cook Time: 5 min
    • Total Time: 15 min
    • Yield: 2
    • Category: Easy

    Ingredients

    • 200 gr French green beans
    • 1 small grated carrot (optional)
    • juice of 1/2 lemon
    • 1 teaspoon of  Dijon mustard
    • 1/4 onion
    • 2 Tablespoons olive oil
    • 30 gr of roasted walnuts * (5 0 6 walnuts)
    • salt and pepper

    Instructions

    1. Cut the tail of the green beans
    2. Remove the skin of the lemon with a peeler and cut into thin strips
    3. To make the vinaigrette, in a bowl mix the lemon juice, mustard, onion well cut, oil, salt and pepper.
    4. Boil the beans for 5 mint with  salt and then strain. Don’t overcook they have to be crispy.
    5. Combine the beans, carrot, walnuts and lemon peel in a bowl.
    6. Add the vinaigrette, salt and pepper and mix well.

    Notes

    Remember to toast the walnuts in a pan for a few minutes until brown. With this method you will get a very nice flavour.

  • Mushroom Paella

    This dish is perfect for entertaining and very easy to make. All you need is a grill and a paella pan.

    If you invite a lot of people the barbecue is a great option and also super fun. All you have to do is make a good  broth  and find some high quality rice. If done correctly, the rice will  have a crunchy texture and an intense flavour that is also perfectly sweet.

    Finally, it is true that white right has a high glycemic index. But don’t make yourself crazy, in moderation and with an accompanying salad that contains good fat, fibre as well as the protein from the mushrooms will help lower a meal’s glycemic index.

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    Mushroom Paella

    • Author: como
    • Prep Time: 1 hour + 15 mint
    • Cook Time: 15 mint
    • Total Time: 1 h 30 min
    • Yield: 4
    • Category: easy

    Ingredients

    • 2 medium chopped onions
    • 2 grated tomatoes
    • 1 clove garlic
    • 320 g of round rice
    • 300 g of mushrooms (I used several types of wild mushrooms)
    • 1.1 l of vegetable broth 
    • 1 tablespoon of  paprika
    • Olive oil
    • Salt
    • Pepper

    Instructions

    1. Chop the onion and sauté over medium heat until it browns (but be careful not to burn), then add the finely chopped garlic and sauté a minute more
    2. Add the paprika and the tomato. Stir until the liquid evaporates.
    3. Chop the mushrooms and sauté for a few minutes. Add more oil if necessary.
    4. Add the rice over a low heat and stir until the rice turns transparent.
    5. Wet with the hot broth and add salt here if needed- it has to taste slightly salty.
    6. Let cook without stirring the rice for 15 minutes (the first 5 minutes with high heat and the remaining 10 min with low heat). Remove from heat for another and let sit for 5 minutes.
  • “Nutrition isn’t just about eating, it’s about learning to live.”
  • Pisto Shakshuka

    The perfect fusion of dishes and cultures!

    On the one hand we have the Spanish pisto and on the other the shakshuka of the Middle East (in Arabic “mix”). In each place it is made in a very distinct way.

    You can even consider Mexico’s huevos rancheros a version of pisto/shashuka or ratatouille from France. Exactly where this dish originates from is not clear. Some historians say that it spread to Spain and the Middle East from Ottoman Turkey, while others think it first came from Morocco.

    As far as the recipe goes, it is made with poached vegetables, but unlike the traditional Spanish version we will using less oil thus making it a bit lighter. The caramelized tomato sauce and spices will enhance the flavour of the vegetables that together with the eggs will provide proteinand a texture that is great for dipping!

    It is the perfect dish to share and eat directly from the pan or at the table with family and friends. It Is also loaded with vitamin C, thanks to the tomato and parsley sauce, as well as B12!

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    Pisto Shakshuka

    • Author: como
    • Prep Time: 10 min
    • Cook Time: 25 min
    • Total Time: 35 min
    • Yield: 2
    • Category: Easy

    Ingredients

    • 2 Tbsp of olive oil
    • 1 large onion
    • 1 large pepper
    • 1 zucchini or eggplant
    • 1 clove of garlic
    • 4 ripe tomatoes (or canned)
    • 3 organic eggs
    • 1/2 Tbsp ground cumin
    • 1 Tbsp of paprika
    • pinch of saffron
    • 1 tsp of cayenne pepper
    • 1 bay leaf
    • bunch of parsley
    • thyme
    • salt and pepper

    Instructions

    A note about cooking the eggs- You can finish this dish (the part with the eggs) in the oven or on the stovetop. On alternative is to cook the eggs by putting the whole pan in the oven, if you have an oven safe pan. However, if you do not,  you can put a lid on the pan and the steam will cook the eggs as well.

    1. chop all the  vegetables and herbs (medium size cubes)
    2. if you plan to use the oven, preheat it to 200º
    3. put oil in a pan and sauté the onion and pepper over medium-high heat. Add a few drops of water from time to time so it does not burn. But be careful not to put too much water as we want the vegetables a little bit brown.
    4. add the zucchini and garlic and continue poaching with the water if necessary (remember that we want to flavor the vegetables but without burning them, only a light toast)
    5. remove the pan from the heat and add the spices, parsley and bay leaf. Mix for 1 minute
    6. add the tomatoes and a little water (if they are from a bottle, it is not necessary because they contain water)
    7. Cook until the vegetables are well done but textured
    8. add the eggs and cook for a couple of minutes until the white is cooked
    9. If the oven is used, finish the dish until the yolk is cooked, otherwise put the lid on the pan and finish cooking the eggs with the steam.
    10. garnish with some parsley

    Notes

    If you do not have all the spices or herbs use the ones you have (to taste). If you want to give it more flavor, toss cumin seeds together with saffron threads (in aluminum foil) in a pan and crush with a mortar

  • Hummus, mutabal and muhammara

    Many of you are probably already familiar with hummus, that tasty dip based on wonderful and nutritious chickpeas. It is easy and very fast to make, and you can give it a personal touch by adding or changing a few key ingredients.

    Perhaps you are not familiar with Mutabal and Muhammara.

    The first one is a cream of aubergines with a smoky taste and a spectacular honey-like texture. One of my favourites. It is also known as Baba Ganush.

    Muhammara is a Syrian cream based on pepper and walnuts with a texture between creamy and crispy. It has a sweet taste with a touch of acid thanks to pomegranate molasses– something very typical in Middle Eastern cooking.

    Be sure to enjoy the process and treatment of these wonderful ingredients, which in addition to delicious, are super nutritious.

    These three dips are full of proteins, vitamins C and type B, fibre… and minerals like zinc, magnesium, phosphorus as well.

    They can also be considered super foods as they decrease cholesterol, triglycerides, protect the immune system, promote cardiovascular health and prevent some types of cancer such as colon.

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    Hummus, Mutabal and Muhammara

    • Author: como
    • Prep Time: 15 mint
    • Cook Time: 45 mint
    • Total Time: 1 h
    • Yield: 3
    • Category: Easy
    • Cuisine: Middle East

    Ingredients

    For the hummus:

    • 400 gr cooked chickpeas
    • 2 Tablespoons of tahini
    • 1 small garlic clove *
    • juice of 1 lemon
    • 2 Tbsp of olive oil
    • 1 teaspoon of salt
    • olive oil and paprika for garnish

    For the moutabal:

    • 2 medium size aubergines
    • 1 small garlic clove *
    • 2 Tbsp tahini
    • 1/2 lemon juice
    • 1/2 tsp of salt
    • olive oil and pomegranate seeds for garnish

    For the Muhammara:

    • 3 large red peppers
    • 2 Tbsp whole grain breadcrumbs
    • 1 cup of nuts
    • 1 Tbsp pomegranate molasses *
    • 1 Tbsp lemon
    • 1 small garlic *
    • 1/2 teaspoon of chilli powder (optional)
    • 1 Tbsp olive oil
    • 1/2 teaspoon salt
    • olive oil to serve

    Instructions

    For the hummus:

    1. If chickpeas are used, strain them and reserve some of the liquid
    2. With a blender or food processor blend all the ingredients until you get a smooth texture
    3. If the mixture is too dense add a little reserved liquid of the chickpeas or water
    4. You can play with adding more garlic, lemon or tahini until you get the desired flavour
    5. Finish garnishing with oil and paprika

    For the mutabal:

    1. The best version would be to cook the aubergines directly in the flame or barbecue to give the smoked flavour characteristic of this dish. But they can also be baked at 200º by pinching the aubergines with a fork and roasting them for 30-45 minutes until they are very soft
    2. Let the roasted aubergines cool
    3. In a mortar crush the garlic with the salt, add the tahini and lemon and mix well
    4. Remove the meat from the aubergines and chop well
    5. In a bowl put the aubergines and mix with the garlic, tahini, lemon and salt
    6. Mix everything well until you get a smooth texture
    7. Finish garnishing with pomegranate seeds and oil

    For the muhammara:

    1. Preheat the oven to 200º
    2. Cut the peppers in half and remove the seeds.
    3. Put them in the oven for around 30 mint or until they are cooked
    4. Put the peppers in a bowl and cover them with cling film.
    5. When the peppers are cold and they have released the liquid remove the skin and reserve the liquid
    6. Put all the ingredients in a food processor and shred until you get a smooth mixture
    7. Add the liquid of the peppers or more bread to adjust the desired thickness
    8. Garnish with oil and nuts

    Notes

    The pomegranate molasses, is a very characteristic ingredient of the Middle East. Basically, it is a reduction of pomegranate juice and you can buy it already made. The best is 100% pomegranate, some brands add sugar.

    If you do not like raw garlic you can roast garlic and you will get a sweet taste but with very good garlic touches. To roast it, put two heads of garlic in the oven at 200º for 30 minutes or until you see that they are soft. To remove the meat,  cut off  of the end of the garlic and press until all the meat comes out.

    Another option for the hummus and mutabai is to add a pinch of cumin, sesame oil or even change legume and use beans, peas etc.

     
  • 87% of chronic illnesses relate to our lifestyle
  • Curry chickpeas

     It’s amazing what you can do with only a few spices!

    This curry with chickpeas (Chana masala) has very intense flavours and is very quick to make.

    Here ginger plays an essential role, both in terms of its taste and its properties. So feel free to add as much or as little ginger as you want!

    Once you have the chickpeas cooked, you already have half the plate done. And the rest… all it takes is a finely chopped onion.

    I assure you this recipe will not disappoint!

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    Curry chickpeas / Chana masala

    • Author: como
    • Prep Time: 15 min
    • Cook Time: 15 min
    • Total Time: 30 min
    • Yield: 4
    • Category: Easy

    Ingredients

    • 2 Tbsp olive oil
    • 2 cups onions chopped
    • 2 cloves of garlic
    • 1 Tbsp grated ginger
    • 1  green chilli
    • 2 Tbsp garam masala
    • 1 Tbsp turmeric
    • 1 Tbsp pepper
    • 2 cups chopped tomatoes
    • 800 gr cooked chickpeas
    • 1 cup of water
    • 1 Tbsp lemon juice
    • 1/4 cup coriander

    Instructions

    1. Sauté the onion and green chilli for 3 min
    2. Add to the pot garlic and ginger and stir for 2 min
    3. Incorporate the spices to the pot and toast them during 10 seconds
    4. Add the tomatoes, chickpeas and water
    5. Simmer for 15 min
    6. Garnish with lemon juice and coriander
     
  • Black beans, quinoa with Mexican flavours

     You’ll be surprised how fast and easy it is to prepare this dish. And it will take you straight to Mexico! Especially if you make it on the spicy side.

    I love the combination of beans, quinoa and corn. The latter gives it a sweetness that combines very well with the pungent and acidic lime.

    A really powerful dish, not only for its flavour but all its nutrition. Rich in protein, thanks to the beans and quinoa and filled with vitamin C from the tomato, cilantro and lime. And of course, the avocado is also charged with vitamins.

    The spices in this dish are key, so feel free to ramp up the cumin and pepper. You’ll see how it combines everything to perfection.

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    Black beans, quinoa and corn

    • Author: como

    Ingredients

    • 2 Tbsp olive oil
    • 3 gloves of garlic
    • 1 jalapeño
    • 400 gr cooked black beans
    • 100 gr cooked corn
    • 3 tomatoes chopped
    • 1 cup quinoa (well washed)
    • 2 cups veggie stock (or water)
    • 1/2 tsp chili powder
    • 2 Tbsp cumin powder
    • 1 Tbsp pepper
    • 1 Tbsp salt
    • 1 avocado
    • 1 lima
    • cilantro

    Instructions

    1. Sauté garlic and jalapeño pepper
    2. Add to the pot the black beans, corn, tomatoes and quinoa
    3. Simmer for 15 min
    4. Garnish with avocado and cilantro

    Notes

    If you don´t like spicy food don´t add the jalapeño pepper and chilli powder.

    You will get a more liquid soup texture by adding more stock or water.

     
  • Diets rich in fruits and vegetables would avoid 20% or more of all types of cancer 
  • Super Chocolate Fudge

    Not all sweets have to be bad!

    This fudge, for instance, is full of antioxidants and vitamins. True, the ingredients are a little expensive and the recipe contains some sugar and fat (albeit good fat) but everyone deserves a little indulgence once in a while!

    This fudge is nothing like the typical sweets with empty nutrients. In this recipe you will take advantage of all the properties of cocoa which is one of the products with the highest number of antioxidants- over 300 in fact! You can also add ingredients such as spirulina, Maca, or Baobab… which do not add flavor but many good properties.

    Most importantly, the taste is incredibly good! Sweet, crisp and with soft notes of walnut, thanks to the hemp seeds, of which I am very much a fan. You will see how it can surpass any chocolate you have tasted.

    And as with all sweets, moderation is key!

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    Super Fudge Chocolate

    • Author: como
    • Prep Time: 30 min
    • Total Time: 30 min
    • Yield: 4

    Ingredients

    1⁄4​ ​cup​ ​cacao​ ​powder
    1⁄4​ ​cup​ ​cacao​ ​butter,​ ​melted
    2​ ​tablespoons​ ​almond​ ​butter
    6​ ​tablespoons​ ​liquid​ ​sweetener 3⁄4​ ​​teaspoon​ ​vanilla​ ​extract
    3⁄4​ ​teaspoon​ ​spirulina
    3⁄4​ ​teaspoon​ ​maca
    pinch​ ​salt
    2​ ​tablespoons​ ​goji​ ​berries
    2​ ​tablespoons​ ​hemp​ ​seeds
    1​ ​tablespoon​ ​sunflower​ ​seeds


    Instructions

    1. Blend​ ​all​ ​ingredients​ ​except​ ​for​ ​goji​ ​berries,​ ​hemp​ ​seeds,​ ​and​ ​sunflower​ ​seeds​ ​until​ ​smooth.
    2. Stir​ ​in​ ​goji​ ​berries,​ ​hemp​ ​seeds,​ ​and​ ​sunflower​ ​seeds.
    3. Prepare​ ​a​ ​loaf​ ​pan​ ​by​ ​greasing​ ​the​ ​sides​ ​with​ ​coconut​ ​oil​ ​and​ ​lining​ ​the​ ​bottom​ ​with​ ​parchment paper.
    4. ​ ​Pour​ ​blended​ ​ingredients​ ​into​ ​prepared​ ​pan.​ ​
    5. Freeze​ ​for​ ​at​ ​least​ ​1​ ​hour​ ​to​ ​set.​
    6. ​Fudge can​ ​be​ ​stored​ ​in​ ​the​ ​freezer​ ​or​ ​refrigerator​ ​for​ ​several​ ​weeks.

    Notes

    • The​ ​best​ ​way​ ​to​ ​melt​ ​cacao​ ​butter​ ​is​ ​to​ ​shave​ ​the​ ​cacao​ ​butter​ ​block​ ​with​ ​a​ ​knife,​ ​place shavings​ ​in​ ​a​ ​heat-proof​ ​bowl​ ​and​ ​melt​ ​over​ ​warm​ ​water​ ​in​ ​the​ ​double​ ​boiler​ ​method.It’s​ ​good​ ​habit​ ​to​ ​keep​ ​all​ ​utensils​ ​and​ ​bowls​ ​dry​ ​when​ ​working​ ​with​ ​cacao​ ​butter​ ​or cacao​ ​paste,​ ​as​ ​moisture​ ​can​ ​cause​ ​the​ ​chocolate​ ​to​ ​seize.
    • The​ ​rich​ ​cacao​ ​flavor​ ​and​ ​color​ ​of​ ​this​ ​recipe​ ​allow​ ​the​ ​spirulina​ ​to​ ​disappear​ ​beautifully -​ ​your​ ​superfood​ ​secret!
    • Fudge​ ​recipes​ ​are​ ​incredible versatile -​ ​try​ ​this​ ​base​ ​recipe​ ​with​ ​hazelnut​ ​or​ ​cashew butter,​ ​flavorings​ ​like​ ​orange​ ​zest​ ​or​ ​peppermint​ ​extract,​ ​or​ ​other​ ​superfoods​ ​like goldenberries​ ​or​ ​maqui​ ​powder.​ ​
    • If​ ​you​ ​prefer​ ​a​ ​darker​ ​chocolate​ ​flavor,​ ​reduce​ ​the​ ​sweetener​ ​in​ ​this​ ​recipe​ ​and​ ​stir​ ​in cacao​ ​nibs.​ ​
     
  • The greatest madness is sacrificing health for any other kind of happiness
  • Macaroni with cauliflower sauce, mushrooms and spinach

    Who doesn’t like pasta?

    Here is an incredible pasta recipe with a sauce that will be sure to impress. And the best of all it is healthy! Yes, it has fat, but the good kind of fat.

    It is a recipe full of flavour and packed with nutrients thanks to cashews, cauliflower, mushrooms, spinach and garlic.

    First, you must choose a good type of pasta that does not contain refined flour but that still has a good texture. In my opinion brown rice pasta is the best. That said, quinoa and varieties of flours such as lentils and chickpeas are also delicious but a little more expensive than ordinary pasta.

    The final nutritional touch to the dish is white miso, a fermented soy, with a sweet and mellow flavour that I recommend you always have in the fridge. It doesn’t go bad and it contributes probiotic to your dishes. You’ll be amazed by its taste. It is a little harder to find than the traditional miso but you can find it in any Asian store.

    But one thing! Remember to never boil the miso or the beneficial bacteria will die.

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    Macaroni with cauliflower sauce, mushrooms and spinach

    • Author: como
    • Prep Time: 15 min
    • Cook Time: 20 min
    • Total Time: 35 min
    • Yield: 2
    • Category: Easy

    Ingredients

    For the cauliflower sauce: (1 liter)

    • 3/4 cup of cashews
    • 1/2 medium cauliflower
    • 3 garlic
    • 1 bay leaf
    • 1 tablespoon of white miso or nutritional yeast
    • 1/2 tablespoon of salt
    • 1 teaspoon pepper
    • 1 1/2 cup of almond milk or soy without sugar

    For pasta:

    • 200 gr of brown rice macaroni (or any wholewheat pasta that you like)
    • 2 cups of spinach or kale (only the leaves, not the stem)
    • 1/2 cup dried mushrooms or 2 cups fresh mushrooms
    • 1 tablespoon of oil
    • 1/2 onion
    • 2 garlic

    Instructions

    For the cauliflower sauce:

    1. Soak the cashews for one hour, strain and rinse
    2. In a large pot, boil water and pour the cashew nuts, the cut cauliflower, the peeled garlic, and the bay leaf.
    3. Boil for 10-15 mint or until the cauliflower is tender
    4. Drain and remove the bay leaf
    5. In a blender or robot put all the ingredients and add the almond milk, miso, salt and pepper. Grind everything for a few minutes
    6. If it is too thick, add more almond milk until the desired texture is obtained.

    For pasta:

    1. Soak the dried mushrooms in hot water for one hour, strain, rinse and cut the stems (the hardest parts). If they are fresh mushrooms cut them in thin slices
    2. Bring a pot boil the kale for 2 minutes. Drain excess water and reserve
    3. Put the pasta in the boiling water and cook until it is al dente
    4. In a pan, sauté onion and garlic for 2 minutes
    5. Add the kale or spinach, mushrooms and stir for 1 more minute
    6. Add the cauliflower sauce and mix for a few minutes on a low heat so that the ingredients are mixed together
    7. Add the cooked pasta and serve hot

    Notes

    For the sauce it’s worth doing more, hold a few days in the fridge and you can freeze it.

    If you forget to soak the cashews boil them in water for about 10 mint  😉

     
  • Eggplant stuffed with yogurt and mustard sauce

    Eggplants! or aubergines! I love them!.

    They are very versatile and can be done in a thousand ways. This recipe has spices that give it a very Indian touch.

    The flavours are very intense as the eggplant, olives and capers explode when combined with spices, but at the same time, the recipe has a sweet finishing touch. If you like chili, add a touch more red pepper .

    The yogurt sauce and mustard give it a creamy texture and also bring acidity, which makes this recipe a round dish, in addition to a ton of good nutrients.

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    Eggplant stuffed with yogurt and mustard sauce

    • Author: como
    • Prep Time: 15 min
    • Cook Time: 20 min
    • Total Time: 35 min
    • Yield: 2
    • Category: easy

    Ingredients

    For the yogurt sauce:

    • 1 soy yogurt
    • 1 teaspoon dijon mustard
    • 1 teaspoon lemon juice
    • A pinch of parsley
    • A pinch of white pepper (black is ok)

    For the spices:

    • 1/2 teaspoon of whole cloves 
    • 1 teaspoon of cumin seeds
    • 1 teaspoon of paprika
    • 1 teaspoon of cinnamon powder
    • 1/4 teaspoon of nutmeg

    For the stuffing:

    • 2 large eggplants
    • 1 large onion
    • 3 cloves of garlic
    • 1 carrot
    • 1 cup tomato sauce
    • 1 tablespoon of capers
    • 2 tablespoons of pitted black olives
    • 1 tablespoon of pine nuts
    • 1 teaspoon of black pepper

    Instructions

    1. For the yogurt and mustard sauce: mix all ingredients well and store in the fridge.
    2. For the spices: In a mortar crush the clove and cumin, then add the rest of spices- paprika, cinnamon and nutmeg.
    3. For the filling: Chop the garlic, onion and carrot more or less fine.
    4. Preheat the oven to 180º C/360º F
    5. Cut the aubergines in half and cut out the meat in a circular fashion, leaving approximately half a cm border around the edge . Drizzle with oil and roast 15/20 mint, depending on how crispy you want them.
    6. In a pan fry the onion and garlic for a few minutes with olive oil, then add the carrot and eggplant meat and cook a few more minutes. Add the olives, capers and pine nuts and integrate well. Finish with the tomato sauce and the mixture of spices.
    7. Lower the heat and cook all the vegetables stirring periodically until the tomato loses all the liquid and the mixture has cooked well.
    8. Remove the aubergines from the oven and fill them with the vegetable mix.
    9. Serve and finish with the yogurt sauce on top and a little bit of chopped parsley.
    Original recipe from El Caldero Viajero. www.elcalderoviajero.com

     
  • Eat food. Not too much. Mostly plants.
  • Papaya Salad

    I love this recipe. If you just read the ingredients it doesn’t sound right- green papaya, garlic, hot peppers…. But Thai people know how to combine these flavours to perfection. The key to Thai food is the perfect mix of these 5 flavours: sweet, pungent, sour, bitter and salty.

    This recipe is a perfect example, as well as one of the most characteristic Thai recipes. The key  is to find a green papaya. Normally we eat it very ripe, or orange,  because otherwise they are bitter. But this bitterness is precisely what is called for in this recipe.

    That said, if you can’t find a green papaya, try using one that is at least mostly ripe, or a little orange at the ends. This recipe is super easy and you will be surprised by the contrasts of flavours in this dish.

    Print

    Papaya Salad

    • Total Time: 20 min
    • Yield: 2
    • Category: Easy
    • Method: Salad
    • Cuisine: Thailand

    Ingredients

    • 1/2 papaya (85 gr) Green Papaya cut into strips
    • 3 bird’s eye peppers or hot green pepper
    • 2 cloves of garlic
    • 1 1/2 tablespoon sweetener (panela, coconut sugar,…)
    • 1 teaspoon salt
    • 1 medium carrot (25 gr)  cut into strips
    • 1/2 cup (25 grams) of green beans in pieces of about 3cm ( Thai green beans better!)
    • 2 tomatoes cut into quarters
    • 3 tablespoons lime juice
    • 1 tablespoon roasted cashew nuts for garnish

    Instructions

    1. Using a pestle smash the peppers, garlic, sugar, and salt to create a rough paste
    2. Grate the papaya and carrot
    3. Cut the tomato and beans into wedges (Note- if the beans are not Thai beans they would need to be boiled for roughly 5 min or until crunchy)
    4. In a bowl mix everything
    5. Serves and decorates with cashews
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
      Original recipe from Saiphin Moore.  Book: Rosa´s Thai Cafe ” The vegetarian cookbook
     
  • If you don’t take care of your body where do you plan to live?

    If you don’t take care of your body where do you plan to live?

  • Vegetable broth

     

    There is nothing better than the aroma of a good stew on the stove. What a smell!

    The key to this and many recipes is a good broth. I know it can be annoying to make, but if you dedicate a bit of prep time you can freeze and use it whenever you need it!.

     

    Print

    Vegetable broth

    • Prep Time: 15 min
    • Cook Time: 1 hour
    • Total Time: 1 hour 15 min
    • Yield: 1'5 litres

    Ingredients

    •  2 litres of water
    •  1/2 onion
    •  1 leek
    • 1 sprig of celery
    • 2 medium carrots
    • 1 turnip       
    • 1 small green pepper
    •  1 potato
    •  1 tomato
    • 4 mushrooms (any kind)
    • 1 bay leaf
    • A few strands of saffron
    • seaweed Kombu, about 5cm (optional)
    • 1 tablespoon Olive oil
    • Salt
    • 1 tablespoon miso (optional)

    Instructions

    1. Cut all vegetables well (precision not necessary)
    2. In a large pot sauté the onion, leek and carrots with a bit of olive oil for 5 minutes
    3. Add the rest of the vegetables and the water (Note you can also add any other neglected vegetables that you might have in the fridge)
    4. Boil the vegetables at least 1 hour and strain
    5. If you want to give it more flavor add a tablespoon of miso (which has probiotics) but only after it has been removed from heat so you don’t boil away the good bacteria
    Original recipe of Teresa Carles From : “Libro Recetas y principios de la cocina vegetariana“.
  • Sweet potato with quinoa and walnut dressing

    For this sweet potato recipe we are exploring flavours of the Middle East. Unlike its cousin the potato, the texture of the sweet potato is very soft. It also has a low glycemic index, despite a sweeter taste,  which means less sugar for the body.

    Sweet potatoes also come in many colours. The purple, for instance, is delicious, and for me the silkiest. It also works beautifully with the walnut dressing which gives it a powerful punch.

      Print

    Sweet potato with quinoa and walnut dressing

    • Prep Time: 15 min
    • Cook Time: 30 min
    • Total Time: 45 min
    • Yield: 4
    • Category: Easy
    • Cuisine: Middle Eastern

    Ingredients

    • 3 sweet potatoes cut into wedges
    • 1 teaspoon of cumin seeds
    • 1 tablespoon olive oil
    • 1 cup (200 gr) well-washed quinoa
    • 1 teaspoon ground cumin
    • 2 chives or half onion, cut into thin slices
    • 1/2 Cup split Nuts (50 gr),
    • Bunch of cilantro
    • Salt and pepper

    For the dressing:

    • 1/2 Cup (60gr) of split nuts
    • 2 tablespoons of good olive oil!
    • 1 tablespoon of water
    • 2 cloves of garlic
    • the juice of one lemon
    • 1 teaspoon white wine vinegar, or whatever type you have handy
    • salt and pepper

    Instructions

    1. Preheat oven to 190 º C/375 º F
    2. Mix in a bowl the sweet potatoes, the oil, the cumin seeds, salt and pepper.
    3. Put baking paper on the tray and handle the sweet potatoes 20-25 mint
    4. Wash the quinoa to remove the bitterness (saponina)
    5. Boil the quinoa with the ground cumin 12 mint in about 400 ml of water (if there is plenty of water strain)
    6. For the walnut dressing, grind all the ingredients of the dressing until it has a fine texture, but add more oil or water if needed.
    7. In a tray serve the quinoa with salt and pepper, sweet potato, chives and walnuts
    8. Add the walnut dressing above and sprinkle with cilantro

    Notes

    The dressing may seem not much but it is powerful.

    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Original recipe from  Salma Hage Cookbook: “The middle Eastern Vegetarian Cookbook  
  • Kale Salad with Spirulina Tahini

    Kale. It’s kind of hard and also bitter. A lot of people don’t know how to use it. But have you tried massaging it with your hands? With this technique it becomes tender and very versatile.

    Spirulina is a seaweed with a lot of minerals and like most algae has a very characteristic flavour. You can also substitute with chlorella if you prefer.

    And if you aren´t familiar with tahini, it is Middle Eastern sesame seed based paste that works incredibly well with spirulina, among other things, and is super addictive!

      Print

    Kale Salad with Spirulina tahini

    • Prep Time: 20 min
    • Total Time: 20 min
    • Yield: 2
    • Category: Easy
    • Cuisine: Modern

    Ingredients

    Dressing:

    • 3 tablespoons olive oil (a good one)
    • 2 tablespoons tahini
    • 3 tablespoons water
    • 3 1/2 tablespoon apple cider vinegar (or any type of vinegar)
    • 1 tablespoon lemon juice
    • 1 teaspoon spirulina or chlorella
    • 1/2 teaspoon garlic powder
    • 1/2 teaspoon powdered onion

    Salad:

    • 1 small Kale
    • 3 tablespoon of goji berries (soaked 15-30 mint)
    • Peeled almond, sesame seeds and hemp to decorate (optional)

    Instructions

    1. Wash and dry the kale well.
    2. Discard the stem, we just want the leaves (the soft part).
    3. Put the kale in a bowl and add a few tablespoons of the dressing, massage it well so that the leaves are soft.
    4. Serve on the plate, first adding a little more of the dressing and a little more on top
    5. Finish the dish with goji berries, hemp seeds, almonds and sesame seeds.
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.  
  • Tofu Scramble

    Perfect breakfast or brunch with potent flavour thanks to turmeric, tamari and nutritional yeast.

    In case you don’t know what nutritional yeast is, they are cheese-like flavoured flakes that melts in any liquid and are filled with minerals and vitamins.

    A formidable rival to scrambled eggs, the tofu absorbs the surrounding flavours very well and gives a texture that, together with the crispy kale, is very balanced.

      Print

    Tofu Scramble

    • Prep Time: 10 min
    • Cook Time: 15 min
    • Total Time: 25 min
    • Yield: 2
    • Category: Easy
    • Cuisine: Modern

    Ingredients

    • 2 tablespoons olive oil
    • 1/4 onion, finely cut
    • 2 cloves of garlic
    • 4 kale leaves, stalk removed
    • few slices of avocado
    • 1 cup (250 gr) firm tofu

    For tofu marinating:

    • 2-3 tablespoons almond milk (or any milk you like)
    • 2 tablespoons nutritional yeast
    • 1 tablespoon tamari or soy sauce (best if low sodium)
    • 1 tablespoon mustard (Dijon is best)
    • 1/2 teaspoon of turmeric
    • 1/4 teaspoon of ground cayenne
    • pinch  of salt

    Instructions

    1. Start by removing the excess water from tofu by cutting it into slices about 3 cm thick. Then, with a rag or kitchen paper squeeze and remove the excess water. This will help absorb the flavors better.
    2. In a bowl mix the ingredients to marinate the tofu: almond “milk”, nutritional yeast, tamari, mustard, turmeric, cayenne and salt. Cut the tofu into small squares and crumble with your fingers (they should be “imperfectly shaped”) and add to the mixture.
    3. In a frying pan heat the oil using medium heat, fry the garlic and onion for 5 minutes and then add the kale and cook for 1 more minute.
    4. Finally, add the marinated tofu and cook 4-5 mint.
    5. I like to  serve with a few slices of avocado, a little cayenne and a dash of salt.
     
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
      Original recipe from Solla Eiriksóttir Cookbook: “Recipes for a modern vegetarian lifestyle.
  • Fast chickpeas Stew

    This stew is relatively easy to make and very tasty. The key is the broth and some good, tender chickpeas.  If you buy pre-cooked chickpeas make sure they are a quality brand.

    This dish can also be made with a boiled egg if you want to give it more consistency. Finally, I cook the spinach right at the end so it doesn’t loose consistency, but you can also make it separately and add at the end if you prefer.

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    Fast chickpea Stew

    • Prep Time: 10 min
    • Cook Time: 20 min
    • Total Time: 30 min
    • Yield: 2 servings
    • Category: Easy
    • Cuisine: Mediterranean

    Ingredients

    • 300 gr cooked chickpeas
    • 2 large garlics well chopped
    • bunch of spinach
    • 3 ripe tomatoes
    • 1/2 teaspoon cumin powder
    • 1/4 teaspoon  paprika
    • vegetable broth
    • (his is homemade, but if not, a good stock cube)
    • 2 tablespoons olive oil
    • Salt and pepper

    Instructions

    1. Mash the tomatoes and leave in a sieve to remove excess water
    2. Fry the garlic and add the tomato, cumin and paprika
    3. Incorporate the drained chickpeas and fry a few minutes
    4. Add the broth and boil 5 mint or until the chickpeas are tender
    5. Salt and pepper
    6. Introduce the washed spinach extinguish the fire and cover 5 min
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
      Original recipe from Ferran Adriá Book :”Cocina de familia.
  • In the intestine lies between 70 to 80% of our immune system

    In the intestine lies between 70 to 80% of our immune system

  • Zucchini Pasta with olives and gojis

    This recipe includes crunchy zucchini noodles combined with tomato sauce, olives and hint of cinnamon and mustard. It also calls for gojis berries which add a touch of sweet.

    It is perfect for a light dinner or when you are in a rush!

    Print

    Zucchini pasta, olives and gojis

    • Prep Time: 10 min
    • Cook Time: 15 min
    • Total Time: 25 min
    • Yield: 2
    • Category: Easy
    • Cuisine: Modern

    Ingredients

    • 2 large courgettes
    • 2 tablespoons salt
    • 2 cups tomatoes
    • 4 tablespoons goji berries soaked in hot water for 2 minutes
    •  4 tablespoons black olives pitted
    •  1 tablespoon vinegar
    • 1 date pitted
    • 1/2 teaspoon cinnamon
    • 1/2 teaspoon mustard
    • 1/4 cayenne teaspoon
    •  1/2 teaspoon salt

    Instructions

    1. Peel the zucchini with the mandoline or spiralizer of vegetables and add the 2 tablespoons of salt, place in a sieve and let it release the water for ten minutes.
    2. Then rinse and dry
    3. Shred the rest of ingredients into a food processor or blender and mix but not for a long time so that the sauce is tripped.
    4. Mix with the zucchini with the sauce and decorate.
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • White beans with mushrooms and truffles

    These beans combined with mushrooms and truffles are to die for. This stew is equally good for a Friday celebration as it is a rainy Sunday. The key, as in all the stews, is a good broth and in this case, good legumes.

    The kombu algae, besides providing a ton of nutrients, makes the legumes more digestible. Also, the legumes actually taste better after a couple days, if you end up with leftovers!

    Finally, it is true that truffle can be expensive but even more important than the truffle itself is a good truffle oil.

      Print

    White beans with mushrooms and truffles

    • Prep Time: 15 min
    • Cook Time: 1 hour
    • Total Time: 1 hour 15 min
    • Yield: 3
    • Category: Easy
    • Cuisine: Mediterranean

    Ingredients

    • 1 litre water ( more if need it)
    • 4 cups beans (250 grams)
    • 1 carrot
    • ½ italian green pepper
    • 1 small Onion
    • 2 cloves of garlic
    • truffle, to taste according to quality
    • 1 tomato
    • bay Leaf
    • 1 teaspoon paprika (sweet or spicy)
    • Truffle oil (or olive)
    • Algae Kombu (optional)
    • Salt and pepper

    For mushrooms:

    • 2 cups 200 grams
    • 1/2 chopped onion very very fine
    • Olive oil
    • Tablespoon unrefined flour
    • (For gluten free corn, buckwheat…)
    • 2 tablespoons brandy
    • A little bit of broth from the beans
    • Salt

    Instructions

    1. Soak the beans the night before with the seaweed Kombu. (It will soften the beans, making them easier to digest. The Kombu will add vitamins and minerals)
    2. The next day add the water, the bay leaf, a whole garlic, one peeled carrot, an onion in two halves, green pepper, tomato, a pinch of paprika and a bit of oil
    3. Cover the pot and cook over heat for 1 hour or until beans are soft.
    4. A trick to make the beans more tender is to “scare” them. This means when it starts to boil, pour a little bit of cold water to break the cooking. This can be done a couple of times.

    For mushrooms:

    1. Sauté finely chopped onion and boletus with truffle oil (use truffle oil if you want a more intense flavour if not olive oil)
    2. Add flour
    3. Pour some broth from the stew and the brandy, add a pinch of salt and stir for 1 mint
    4. Remove the vegetables from the bean pot and add the mushrooms.
    5. Slice the truffle and boil all together for 5 min.
    6. Add a few drops of truffle oil when serving.
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • Tomato and avocado toasts

    Tomato toast! This is definitely the best and simplest breakfasts…at least for us Spaniards!

    It is important to use a good bread, oil and tomato. And if you want to really go for it add avocado, a little basil and a stream of lime.

    Print

    Tomato and avocado toasts

    • Prep Time: 20 min
    • Total Time: 20 min
    • Yield: 2
    • Category: Easy
    • Cuisine: Mediterranean

    Ingredients

    Ingredients:

    • bread like rye, spelt, tritordeum (no refined flours) or sourdough if possible
    • (very good) olive oil
    • 2 tomatoes
    • 2 ripe avocados
    • bunch of basil leaves
    • 1/2 of lime
    • salt and pepper
    • turmeric and chili flakes to decorate (optional)

    Instructions

    1. grate the tomatoes, or better mash (in a food processor-but not too much) with the skin if they are organic
    2. cut the avocados and with the help of a fork crush to create a paste
    3. add the finely chopped basil leaves and a stream of lime
    4. on toasted bread, drizzle the olive oil, spread the tomato and then add avocado on top
    5. finish with salt and pepper

    Notes

    Personally, I usually buy bread 100% rye sourdough, freeze it and when I need it I put in the toaster at the minimum power and toast it a few times until I get the texture I want.

    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • Quinoa with pesto and dried tomatoes

    A good alternative to the traditional pasta dish, this dish is smooth and potent at the same time, thanks to variation on the traditional Genoese pesto.

    The hemp seeds give it a super nice touch (and don’t worry the pasta won’t make you high)!

    Print

    Quinoa with pesto and dried tomatoes

    • Prep Time: 10 min
    • Cook Time: 20 min
    • Total Time: 30 min
    • Yield: 2
    • Category: Easy
    • Cuisine: Modern

    Ingredients

    • 1 cup quinoa
    • 1-2/3 Cup water to boil the quinoa
    • 5 dry tomatoes hydrated in oil (If you have them dry you can hydrate them in hot water for half an hour)
    • 1/2 Cup basil (packed) 1 clove of chopped garlic
    • 2 tablespoons hemp seeds  (If you do not have use pine nuts or almonds)
    • 3 tablespoons olive oil
    • 1/4 teaspoon wheat Grass powder (optional)
    • 1 teaspoon nutritional yeast (If you do not have this you can use Parmesan)
    • a pinch of salt

    Instructions

    1. In a food processor add basil, garlic, oil, hemp seeds, wheat grass, nutritional yeast and salt.
    2. Wash the quinoa to remove the bitter taste (saponin) and boil until it absorbs water, about 15 min.
    3. Mix in a bowl of pesto and quinoa and add more salt if necessary.
    4. Serve and add dry hydrated tomatoes.
    5. To garnish I used tomato crackers and pickled garlic.
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • The table its a good place to start changing the world 

    The table its a good place to start changing the world 

  • Chia Pudding with cardamom cream

    Chia pudding is an amazingly tasty and creamy breakfast (or dessert!). It is also nutrient rich, containing things like omega 3, calcium, fibre and proteins. And cocoa… another torpedo in terms of properties, is a great way to get a solid dose of antioxidants.

    The chia seed is a funny thing.  When it comes in contact with liquid it inflates and has a gelatinous touch. For many it is strange at first but quickly proves addictive.

    The chia pudding alone is lovely but if you want to take it to the next level, the cardamom cream is a great way to add additional texture and a touch of natural sweetness. The flavour is great and even a bit exotic.

    Finally, you can top the pudding with whatever you fancy. I use gojis and bee pollen, but cinnamon or walnuts also combine perfectly with chia.

      Print

    Chia Pudding with cardamom cream

    • Total Time: 20 min
    • Yield: 3
    • Category: Easy
    • Cuisine: Modern

    Ingredients

    For the pudding:

    •  1/4 Cup chia Seeds
    • 1 cup vegetable milk
    • 1 tablespoon sweetener (agave, maple syrup, coconut, etc…)
    • 1 banana
    • 1/2 teaspoon vanilla extract (optional)
    • 1 teaspoon cocoa
    • Pinch of salt
    • Goji berries for garnish (optional)
    • Pollen for garnish (optional)

    For cardamom Cream:

    • 6 tablespoons soaked cashews for 2 hours (If you are in a hurry just boil them with water for 5 min ).
    • 5 cardamom seeds
    • 2 tablespoons sweetener (agave, maple syrup, coconut…)
    • 2 tablespoons of water
    • 1/8 teaspoon powdered cinnamon
    •  1/4 teaspoon vanilla extract

    Instructions

    Chia Pudding

    1. The night before (or half an hour before) grind milk, banana, sweetener, cocoa, vanilla and salt, in a food processor or blender vegetable.
    2. Then add the chia seeds which will absorb the liquid and become dense. NOTE– It is important to do in this order as to not crush the chia seeds- we want them whole to absorb the liquid.

    Cardamom Cream

    1. Crush the cardamom seeds with a pestle and mortar, removing the husks
    2. In a food processor, add the remainder of the ingredients and mix until creamy.
    3. Drizzle on top of the chia pudding.
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.