Cacao and avocado pudding

Who doesn't crave chocolate? No excuses! You can make a yummy dessert in literally 5 minutes, so less time than going to the shop.

    You just need 4 ingredients:

    • Half an avocado.
    • About 1 cup of coconut water.
    • 1 tbsp of unsweetened raw cacao powder.
    • 3-4 pitted dates.

    Here's how you make it:

    Pull open the dates and remove the pit. Soak the pitted dates in boiling water for 3-5 minutes. Throw all ingredients into a blender and mix well. There! Isn't it simple?

    Natural ways to protect yourself from sun with food

    Yeah... I know you know. It's important to spend some time in the sunshine without sunscreen to soak up the vitamin D, but you don't want to get burned. Sunscreen is definitely one of the many tools to prevent sunburn. But so is food, especially anti-inflammatory fruits and vegetables. They act as antioxidants and can naturally protect us from the sun.

    Antioxidants are molecules that protect us against bad cells --the famous "free radicals". Carotenoids, Vitamins E & C and polyphenols are among the strongest antioxidants. These antioxidants protect us by:

    • Neutralizing free radicals that can cause damage to other cells.
    • Absorbing the UV light so no damage is done.
    • Bringing moisture, strength and elasticity to the skin.
    • And removing damage done to the skin (wrinkles) by regenerating collagen.

    So tell me! What foods should I eat?

    My favorite is CACAO! Yes, that's right --dark chocolate's main ingredient cacao contains almost four times the antioxidant power of the average dark chocolate and more than 20 times than that of blueberries. Protein, calcium, carotene, thiamin, riboflavin, magnesium, sulfur, flavonoids, antioxidants, and essential fatty acids are also present. Don't miss my simple cacao pudding recipe!

    Fresh, organic vegetables, especially the green leafy ones. However, to maximize the antioxidants in vegetables, you must consume them raw. Salads and vegetable juices are the easiest ways for me. Another some of my favorites are peppers and tomatoes, which are packed with lycopene (especially when cooked). 

    Fruits. Fresh berries like blueberries, blackberries, cranberries, and raspberries are the best antioxidant fruits you can consume. Other examples are kiwifruit, grapes, squash, and oranges.

    Green teas, especially matcha, which contains high levels of antioxidants.

    Nuts. Pecans, walnuts, and hazelnuts are excellent antioxidant foods.

    So tell me, what is your favorite antioxidant food?

    Spanish tortilla with sweet potato

    With a much lower glycemic index than regular potatoes and containing many more nutrients, sweet potatoes have an impressive nutritional profile. Sweet potatoes are packed with vitamin A, vitamin C, vitamin B6 and potassium.

    This is why I love replacing regular potatoes with sweet potatoes in my Spanish omelette. Here is the recipe!

     
    sweet potato tortilla
     

    Sweet Potato Tortilla Recipe

    Total Time: 30 minutes Serves: 2

    INGREDIENTS

    • 1 sweet potato
    • 1 spring onion
    • 5 free range eggs
    • 2 cups coconut oil
    • sea salt

    DIRECTIONS

    • Peal the sweet potato and cut it into thin slices (3 finger width). Fry them in enough coconut oil to cover completely (you can fry them in two times to make it faster). Once fried (not necessarily crispy), transfer immediately to a paper towel lined plate to remove excess oil.
    • Chop the spring onion.
    • Whisk the eggs and add fried sweet potatoes and chopped spring onions.
    • Add salt and mix.
    • Oil a nonstick pan with 1 tbsp of coconut oil. Set the temperature at medium heat, wait 5 minutes and pour the mixture. After about 5-10 minutes, once the bottom is cooked (the egg will start to look like an omelette) take a plate or a lid slightly smaller than the size of your pan and flip the tortilla so that you can cook the other side. Wait for 10 more minutes or until it reaches your desired texture. I personally love runny eggs!

    Breakfast options

    Would you accept to eat always the same thing for lunch? How about dinner? And funny enough, this is what most of us have been doing for breakfast since we were kids --jam and butter toasts with chocolate or coffee, scrambled eggs with tea or a croissant with a latte...

    For many people, breakfast is one of the most difficult meals to change. Whether you are more of a savoury breakfast person or a sweet one, or even if you just need a quick drink to start off your day, here are a few healthy options so you can custom your own breakfast.



    whole breakfast

    Super balanced breakfast with fiber from fruits and whole bread, calcium from almonds, good fats from the extra virgin olive oil, the egg and the nuts, and the good sugars from honey, bread and fruits.

    granola with yogurt

    Nothing is missing from this classic breakfast staple. Our granola is packed with protein from buckwheat, super fats from nuts, omega-3 from chia and flaxseeds, and lots of fiber since it's all plant-based. Mix it with a 24h fermented yogurt and you're good to go!  

    quinoa fruit salad 

    Here is a good dose of fiber to start off your day. But you won't be missing on your proteins 'cause quinoa has all essential amino acids. Pour some orange juice on top and any spices you like.

    Banana, peanut butter, chia seed pudding 

    For those with a sweet tooth, this pudding is a must! You can prepare a few of them and store them in your fridge as a quick breakfast option. The peanut butter will fill up your protein tank. 

    chocolate-quinoa-with-nuts-and-fruits-RAMON-ZELADA-HEALTHCOACH-BREAKFAST.png

    chocolate quinoa bowl 

    This gluten and dairy-free breakfast will become your new obsession. It's made with almond and coconut milk, but you can try any other plant-based option.

    low-carb breakfast wrap

    Have you forbidden bread? Tired of scrambled eggs? This is not the regular omelet. Put some spring onions, carrot, avocado, and coriander and you're good to go!

    sweet potato toast

    Someone said gluten-free toast? Top it with avocado purée, a hard-boiled egg, some paprika and a bit of olive oil. Mmmm! Can't wait to eat it again!