Pollo Colorado (Peruvian Chicken)

Pollo Colorado (Peruvian Chicken)

pollo colorado

 

This chicken is delicious!! and it reminds me of all the ‘guisos’ (stews) my grandma used to prepare for us. The Peruvian chillies are not very hot spicy, but instead add a lot of flavor. You can find them on Amazon. You can also prep in advance and leave the chicken marinating in the sauce prior to cooking.

 

Ingredients:

  • 1 whole organic chicken (cut in pieces)
  • 1 large size onion, diced
  • 3 tbsp aji panca (Peruvian red chili sauce)
  • 1/2 tbsp aji Amarillo (Peruvian yellow pepper sauce)
  • 3 garlic cloves, crushed
  • ½ tsp ground cumin
  • ¼ tsp pink Himalayan salt
  • 1 tbsp white vinegar
  • ½ tsp soy sauce
  • ½ tsp mustard
  • 3 springs of thyme
  • 2 tbsp extra virgin olive oil

 

1. Make sure the chicken is clean and excess fat is removed. In a bowl, mix the rest of the ingredients and coat all over the chicken. (you can prep and let the chicken marinate before hand).

2. In a Dutch oven, sauté the diced onion in olive oil. Once the onion is translucent, add the chicken with the rest of the remaining marinade.

3. When putting the chicken down on the pot, place the pieces with the bones first and the breasts on top (bone­in pieces tend to take a little longer to cook than the breasts, so this avoids dryness.

4. Cover and cook for 1 hour at a low to medium heat. You can check half way and with a spoon baste the chicken with the juice.

BEETiful juice for the liver

BEETiful juice for the liver

beetiful valentine

 

Happy Valentine’s!!!!! 

A better way to show love for myself is to do the things that bring me peace, harmony and balance, and I do that through self-care rituals. One of those practices is juicing greens and what a better way to show love to myself than having a luscious, vibrant velvety beet juice.

Beet juice is a tonic for the liver and known for its detox properties. Its compound Betalin helps with the phase 2 detoxification process where toxins are broken down for excretion. Beets are also high in antioxidants, minerals and vitamins. It lowers blood pressure and also cleans the blood. It is anti-inflammatory. Beets also have phytonutrients and antioxidants associated to ward off some tumor/cancer.

Beets are naturally sweet and has good fiber that helps keeping you feel fuller and aids with digestion. I personally don’t like super sweet juices (or smoothies), even though it is natural sugar. I add more neutral flavors (also alkaline) to bring down the sweetness like cucumber or celery. It doesn’t change the flavor, instead adds a cooling and fresh taste to the juice. Try it out!

On this extra loving day, not only showing love to those around me, but also to each part of my body, my cells and my organs. Showing some love to the always loyal liver for always working to maintain a clean and healthy body.

 

Ingredients:

  • 1 medium beet
  • 1 big knob ginger (about 2 inches)
  • 1 big lime (or lemon)
  • 1-2 large cucumber

Wash all ingredients really well and chop into small pieces. If using organic (or GMO-free) you can keep the peel, otherwise remove before cutting.

Pass all the cut up ingredients through a juicer. If using a centrifugal juicer and you see that there is juice in the pulp, pass the pulp a second time through the juicer.

Enjoy!

 

How to set  S.M.A.R.T. goals to Succeed

How to set S.M.A.R.T. goals to Succeed

smart goal framed

 

We are starting the second month of the year already!! And this sometimes is the toughest month, believe it or not. Usually January is all fun and uplifting because it’s the new month of the year and we all get excited with all the resolutions and goal planning: to loose those extra pounds gained over the holidays, to start going to the gym, to drink less, to quit smoking, to spend more time with the family, to eat healthy, to cut down on Facebook time, and the list goes on and on and on… February is not so much fun anymore because it can bring doubt if the ‘plan’ to reach our goals is not working.

 

For instance, the most common goal is to loose weight, but what happens on week 1? We are on track and do all the things needed (buy more veggies, enroll is some weight loss program, stop buying unhealthy snacks, etc.). At week 2, we might loose 1 pound and wonder why we haven’t lost the 10 pounds we initially hoped for. It is not even the end of week 2 and we start to give up. Soon, that goal starts to be distant and falls back in the ‘I’ll try again next month ’ list or in the ‘resolution list for 2017’. Is this you?

 

How did we loose focus? Maybe we are not setting S.M.A.R.T. goals. Most likely when we set our resolutions or goals, we just list the things we want to change or have in our lives, without paying attention to the WHY of things. Let’s get into this…

 

Remember this --- goals are like dreams with deadlines!!

 

 

Here is where you get down and dirty with your goals, almost like in relationships. No, really, you grab each one and get naked with it. This could be a revealing phase when you think, analyze and realize about the driving force behind each goal you are setting for the week, month or year. This could apply to your health, career, lifestyle, relationships, finances, etc.

 

Back to our above example of loosing weight: Do we want to loose weight because we want to look good for the summer (for that bikini or 6-pack selfie)? Uhh, maybe. Are we not confident enough with the way we look now? -Ah-ha!!! Need to boost self-confidence!! OR Is it about the appearance or is there something else behind? Are we trying to improve our health so we can have more energy to be able to keep up with the kids?

 

Whether it is to improve your health or to gain confidence, a HELPFUL TIP is to visualize yourself at that moment once you’ve reached your goal. How does that make you feel? Happy. Accomplished. Relieved. Excited. Powerful. Have that vision clear and ask yourself these questions:

 

2016 goals2


How do I feel now?

How will I feel once the goal is complete?

Who am I doing this for?

What are the benefits for me and those around me? 

 

Once we know WHY, we go into 5 basic steps to make that happen. I’m not saying that it’s as easy as it sounds, it requires consistency, determination, acceptance and to be open for a change. It requires setting S.M.A.R.T. goals. Before we jump into that let’s quickly discuss this….

 

How to get S.M.A.R.T. about your goals!!

 

 

 

  • Specific it helps to be clear and specific about the goal. If you can visualize it as real and see yourself in it, chances are it will be more attainable to achieve the goal. You should be able to see it, touch it, smell it, feel it, taste it. Also, be specific about who you are doing this for (family, yourself, a friend, your boss). Most likely you want to do it for yourself, right? otherwise why going through all the trouble. When you own it, you will have it!

 

  • Measurable – set your goals in a way that you should be able to measure the progress. When you measure the progress, you stay on track, and it will encourage you to keep moving forward. This will also help you to know when the goal was accomplished. Ask yourself: How much? How many? How do I know I achieved my goal?

 

  •  Attainable – think of ways to accomplish your goal, what are the logical steps to do it? How much work you think you have to put into it? Are you willing to do all that work? Breaking up your big goal into smaller action steps is helpful so it doesn’t seem so overwhelming and can help you get closer to your goal.

 

  • Realistic – you want to make sure it is a goal that you would be able to do, in other words, that given the resources and efforts, you see yourself completing the goal. As real as you want to keep it, you should also set the bar as high and difficult as this can be beneficial for you. The more challenging a goal is, the more motivation you can get to achieve it, and the greater satisfaction afterwards.

 

  • Timely – setting up datelines or creating a time frame are great ways to organize and having the vision that your goal IS BECOMING real. Set each goal for a length of time to be accomplished (a week, a month, a year), and do the same for each action step. If it helps, to keep a calendar handy, or a planner that you can go back to every so often to get the reminder.

 

Remember this --- goals are like dreams with deadlines!!

 

We all get really excited about day-dreaming and planning want we want in the future, and this feeling intensifies more early in the year as we prepare our resolutions. But our brains get so chatty and confused when all those ideas are just floating around. I don’t know you, but I like to write things down, whether that’d be in a journal, planner, post-its, napkin, or have reminders in my cell phone. My brain need to see it visually, like a flowchart, list or table. I don’t consider myself the most organized person in the world, but when I see things clearly in a structure, I feel more optimistic that I can carry on with the task.

 

 

If it feels like this year is starting to get hectic already maybe it is because you are trying to do so many things at once. Filling up your plate with too much can only cause a big spill and a mess if you don’t have the tools. Take a break, slow down, breathe, put on your favorite music, have a glass of (wine, tea, juice), sit down and jot down the things you want to accomplish this year. Don’t stress, you are not being graded on this. Once you have the BIG PICTURE, break it down into smaller goals for each month, then for each week and follow the S.M.A.R.T. tips. FOCUS on only a few (2-3) goals each month.

 

As always, with Love & Gratitude,

Print

 

 

 

No-bake Pumpkin mini pies

No-bake Pumpkin mini pies

11

Holiday favorite!!!!! 

I am not so much into pies, unless it is apple a la mode, so when fall comes and the Thanksgiving dessert table is full of pies and sweets, ugh, it is a bit overwhelming with so much variety and abundance of sweets. This is a perfect portion size mini pie of delicious pumpkin and gluten-free sugar free sweetness. Well, the sweet in this dessert is all natural from the dates AND with the added fiber of the dates that slows down digestion so you don’t get a sugar spike.  See! I take care of you.  Give this a try for your next holiday dinner or when you feel like having a little fall taste.

Ingredients (makes 12)

• 1 cup pumpkin puree
• 1/4 cup almond milk
• 1/4 cup coconut oil, melted
• 3/4 cup Medjool dates, pitted and soaked to soften (discard the liquid before using)
• 1 teaspoon vanilla
• 1 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground cloves

1. For the crust, put the walnuts, the oats and coconut in a food processor and mix until they become crumbs, but don’t over do it otherwise it will be all mushy and almost like a paste.

2. Slowly add the maple syrup, coconut oil and salt and pulse for a few seconds.

3. Scoop about a tablespoon onto the bottom of parchment cups and press down. Put in the fridge while working on the filling.

4. For the filling, combine all ingredients in food processor until well combined, smooth and creamy. If no food processor, you can use a blender.

Quick and Easy Salmon + Quinoa + Veggies

Quick and Easy Salmon + Quinoa + Veggies

salmon dish

 

How many times have you found yourself hungry and with no energy or idea of what to make for lunch or dinner? I always say that having basic staples in the fridge and pantry help a lot when it comes to make something something last minute, instead of going to the fast food drive-thru. 

When in doubt? Check what’s hiding in your fridge. Most likely you can whip up something in no time. I had Brussels sprouts, cauliflower and spinach. Quinoa is a staple at my house, so versatile, I use it for breakfast, lunch/dinner and even dessert! I also try to keep some good protein choices in the freezer like wild salmon. This almost one-pot meal was made in less than 15 minutes (minus defrosting time) and even had left overs for my lunch the next day 🙂

 

Ingredients:

  • 1 fillet wild salmon (or sustainable, avoid farmed fish if you can)
  • 2 cups chopped caulifrower
  • 3 handfuls of spinach
  • 1 cup of brussels sprouts
  • 1 cup of quinoa
  • 1/4 cup lentils
  • 4 cloves of garlic (I like mine garlicky)
  • 1 tsp grated ginger
  • salt & pepper
  • spices (turmeric, cumin, cayenne)
  • 2 tbsp Tamari sauce (or soy sauce)
  • 2 tbsp coconut vinegar (or rice vinegar)

In a deep skillet (or wok) cook the defrosted salmon with salt & pepper in a bit of oil. 

Once both sides are seared but half way cooked, throw in the chopped veggies.

The sauce is made in the same pot as with the salmon and veggies. I simply added the Tamari sauce, coconut vinegar ginger, garlic and spices as I was finding them 😉 I literally threw all in the skillet and covered so it could steam and finish cooking the salmon. Ta-da!!!!

Served with quinoa-lentils (w garlic, tumeric, spices). Cooked the lentils along with the quinoa which only took less than 15 minutes. It measures 1 part of quinoa+lentil and 1 part water, you can add more if want more sticky.

Since I had some home-grown tomatoes, the last ones of the season. And let me just tell you how grateful I am for them, they didn’t die on me after the few rain storms we’ve been getting. 

Drizzled with rocoto hot sauce, sorry guys, that I brought from my trip to Peru 😉


That is it!!! All took 15 minutes. So really guys! as long as you have staple items in your fridge (at least 3 veggies) and a protein, you can cook a quick, delicious and nutritious meal in no time!!!
What’s your excuse? —- None.