Category Archives: Clean Eating

Peanut Butter Banana Smoothie Recipe 

A staple recipe at home in Chile was the banana milk that my Mama used to make for me. I can remember countless of times when she was standing in the kitchen holding a fork and a banana on a plate ready to mash it for my milk. Back then, the word “smoothie” was not part of our regular vocabulary but that was basically what she was making. 

Fast forward to present day. I have 4 children and I am very much into making traditional recipes from home and adapting them to suit our family.

Living in the United States, I have literally become a peanut butter fanatic. I mean, seriously, peanut butter is so tasty and I can get additional vitamins and iron into our diet with just a couple of tablespoons. 

For this recipe, I only used 3 ingredients. I usually have these available as they are some of my staple items I keep in regular stock at home. 

Since bananas ripen quickly, I store them in ziplock bags and freeze them to use in smoothies.  My Dad jokingly tells me that I must have a banana tree somewhere. 
Alright, so to make this Peanut Butter Banana Smoothie I take out 1 1/2 to 2 frozen bananas. Then I pour a glass of milk and 1 or 2 tablespoons of peanut butter. The amount of peanut butter you choose to use is totally up to you. 

The Ninja blender, one of my favorite appliances, is so perfect for blending the frozen bananas. It is such a powerful machine, 1500 watts! 

Ingredients:

  • 1 1/2 – 2 frozen bananas
  • 1 glass cup milk
  • 1 -1/2 tbsp peanut butter 
  • save some peanut butter to pour over the top

Steps: 

Blend all ingredients and serve. Enjoy a chilled healthy peanut butter banana smoothie.

Enjoy!
Fabi

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Healthy Eating Chilean Salad Ensalada Chilena Recipe 

Today I made my go-to frugal, healthy, and tasty salad. It happens to be one of Chile’s traditional salads served at pretty much every gathering and found at every restaurant.

  • It is so simple, yet full of flavor.
  • Refreshing.
  • Only 3 main ingredients.
  • Healthy.


Ingredients

1 bunch of cilantro or coriander depending on where you live.

2 tomatoes

1 onion

1 tbsp olive oil

salt to taste

Steps

1. Chop cilantro. Your kitchen will smell terrific…so fresh!

2. Dice tomatoes in cubes.

3. Slice onion in pluma or feather cut.

4. Season with olive oil and salt to taste. Fold all ingredients.

5. Enjoy! Serve with rice, grilled meat, or your favorite main dish.
Eating healthy is tasty!

Fabi

Products used to make this recipe available through Amazon:

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Favorite Tools for Cooking Healthy Foods

Today I want to share with you what I am using in my kitchen to cook healthy foods for our family in the most effective way possible. We look at it as an investment, whatever we are putting into it now will help us save big in the future. Our children will learn healthy eating habits and we will be taking care of our own health as well.

There are certain tools that I believe can be used in a variety of ways, think outside the box to make some pretty awesome, refreshing, energizing recipes. Healthy eating can be a lot of fun and really tasty! I promise.

  1. Spiralizer 

The Spiralizer is a machine that allows us to cut any vegetable or fruit into long spirals using any of the four different blades. It is very easy to clean, lightweight, easy to store, sturdy, and BPA-free.  It can be used to make zucchini noodles or zoodles like the picture below, carrots, sweet potatoes, or even apples. This machine is soooo easy to use! Even my 7 year old has used it to make noodles.

 

zucchini noodles bowl

Recipe: Zucchini Noodles with Roasted Chick Peas Garbanzos and Fried Egg

 

2. Blender 

Originally, I had started making green smoothies using an Oster blender that my Mom gave me. It worked pretty well for making simple banana, spinach, water or milk smoothies. However, once I started getting more into it and I wanted to use apples, oats, frozen fruit… the blender broke! I have actually broken 2 Oster blenders not because they were bad, but because these weren’t made for the heavy duty work I needed.

So the Hubs got me a Ninja blender this year. I AM IN LOVE. It is the BEST blender I have ever, ever owned. Oh my word. What took me so long?!?! I make all sorts of things in it. It is great for all kinds of smoothies, nice cream, and sauces, and blender muffins.

I love that the Ninja comes with the all-powerful blender, two single serve cups, and a food processor. It really is the full package.

Ninja Blender

Quick & Delicious: Make the Most of Your Blender
from: Craftsy

3. Stainless steel pots and pans

As far as pots and pans, I have upgraded to using stainless steel with copper bottoms. They work really well and it’s really easy to clean. Plus they look nice, lol. Being serious, though, stainless steel cooks the food better. Tefflon can actually bring off unhealthy fumes to the food.  We got this set last Christmas on clearance, with two additional coupons at Macy’s. These are the best pots and pans I’ve ever had!

4. Cast iron skillets

Lastly, I also make use of our cast iron pan and grill. There are several benefits, but these four here are the mains ones for me.

  1. great for searing meat
  2. very durable
  3. can be used on stove and oven
  4. it doesn’t need soap for washing —save some $ here!
  5. it transfers iron into the food (this is really good!!!!)

grilling

Craftsy has a class on How to cook with an iron skillet (currently 25% off). It teaches how to make flatbreads, one pan meals, stewing, and most importantly, how to cook vegetables. Check it out below:


Cooking With Cast Iron

veggie cast iron

 

 

With just a few appliances, like the ones mentioned above, you can make a variety of healthy foods for breakfast, lunch, dinner, even baked goods. These are my personal recommendations. I only share what I truly think is good and effective.

 

What are your favorite tools for cooking healthy foods at home? Let me know in the comments below.

 

See you soon,

Fabi

You might be interested in the following classes by Craftsy:

 

This post contains affiliate links. These are items available through Amazon or other vendors. Commissions are earned when purchasing a product at no additional cost to you. The commissions allows me to continue blogging and providing while still being a stay-at-home-mom. Thank you for your support! 

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How to Teach Children to Eat Fruits and Vegetables

I am so conscientious of the fact that we must eat a healthy diet consisting of plenty of fruits and vegetables. That the food we eat is more than to satisfy our hunger (and hanger!) but also to give us some serious nourishment. Therefore,  cooking and learning to make healthy foods that include vegetables are top priority for me. I feel like it’s so important that I teach my children how to eat healthy and that eating healthy does taste good in order for them to continue doing so when they grow up and have their own families.

How to teach Children to Eat Healthy?

how to get kids to eat healthy

1.Talk about the types of vitamins and minerals included in fruits and vegetables. Talk about how these foods are good for us and how that helps us.

For example, we are eating carrots which is a good source of vitamin K, B6, and it’s also really good for our eyes. Or we are eating bananas which is loaded in potassium, it helps our hearts.

I often use my phone and just look up “lettuce vitamin” and then I read the information to the kids. It’s really convenient and we all get to learn why it is important to eat what we are eating.

Go ahead and teach them how to say the names of the fruits and vegetables in different languages. My son one time said “I don’t like bananas.” I was very surprised by this statement, until he said “I like plátanos!”

2. Talk about how fruits ad vegetables are grown and harvested.

Use YouTube, library books and talk about how vegetables are grown. There are so many videos available that show people planting and harvesting their own vegetables.

3. Plant Fruits ans Vegetables at Home

Whether you have a large or small space, make use of it. You can grow tomatoes even in a small patio! Start out with herbs, plant your seeds or get a small plant from a local store to continue growing some herbs at home. Have your children water them, care for them, and cut a few leaves here and there when you need them for cooking. They will be so proud of themselves for being able to eat something from their very own garden!

3. Take them to a field to harvest fruits and vegetables.

picking fresh fruit

Even if you can’t have your own garden, there are many places all around where you can go and pick your own fruits and vegetables. It is such a fun family activity. A great time to put the phones away, disconnect, and connect! It’s really bonding activity and you get to find food for your home.

This year we have gone to pick organic strawberries, blueberries, and blackberries. It’s been quite the experience! Find out what is in season and find a location near you. Enjoy your time together!

4. Cook with fruits and vegetables throughout the day – even for snacks!

baked oatmeal berries banana.jpg

You can include as many fruits and vegetables into meals as you’d like. One of my favorite things about vegetables is the variety of colors available in different peppers and fruits! It makes a dish look so pretty. Make smoothies or serve veggies with a dip and you are good to go. Just put it at the table and they will come!

Go here to see my family’s favorite healthy snacks.

5. Allow children to help cook with fruits and vegetables.

One can wash veggies, one can peel, and another one can use a spiralizer. Everyone can have fun! Keep in mind their abilities and adult supervision.

6. Model Healthy Eating – Lead by Example! 

vive sano vive fresco

Like the Chilean saying says “Hay que comenzar en casa”. We have to start at home. I have to make sure I am intentional about the way I eat too. I could spend all day talking to them about eating this or that. BUT if they don’t see me doing it, will it make a difference? Probably not. We must model eating healthy so they can also do it.

Chime in: How do you teach your children to eat fruits and vegetables? What would you add to the list?

If you found this post helpful, please share it with your friends and pin it! Thank you!

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Zucchini Noodles with Roasted Chickpeas Garbanzo – Vegetarian Recipe

zucchini noodles bowl.jpg

 

I’m on a quest for eating healthier and using more vegetables and fresh fruits on daily basis. I have doubled (if not tripled!) my consumption of fresh foods and I am already seeing some amazing results. I have been feeling much better and I am craving sugar much less than I used to. I’m working on making healthier choices and being conscientious of HOW I am nourishing my body.

This week I made this dish using a spiralizer, a machine that helps you cut ANY vegetable into noodles. I love, love, love pasta I just don’t like how full and uncomfortable I feel after eating a whole plate. I mean, it puts me ready for a nap!!!! I want to be able to eat and feel like I can go on with my day.

This dish includes some of my favorite and most nourishing foods: pulses (garbanzos – chickpeas), vegetables, and eggs.

I want food to nourish me to the core. 

Roasted Garbanzos with Zucchini Noodles Recipe

Ingredients:

2 Zucchinis

1 1/2 cup salad mix (spinach)

1 cup garbanzos (drained and roasted)

1 egg

Valentina sauce

Steps:

  1. Preheat the oven at 400.
  2. Drain and soak the chickpeas/garbanzos to remove the peeling.
  3. Spread garbanzos and sprinkle with oil (very little). Sprinkle favorite seasoning, I used seasoned salt and cilantro.
  4. Bake for about 30 min.
  5. Broil for 8-10min.

Definitely keep an eye on the garbanzos and check them often.

6. Spiralize the zucchini into noodles. Sautee noodles for about 3 minutes. Do not season and do not peel zucchini.

7. Fry egg or cook over medium. Runny egg yoke is the goal here.

8. Assemble.

Salad, zucchini noodles, fried egg, and garbanzos. Pour Valentina sauce. Enjoy.

 

Eating healthier is so worth it and very simple. Let me know when you try this dish.

Happy eating!

Fabi

 

 

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