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Oven cooked Turkey salad

Ingredients:

  • 2 cups of lettuce

  • 1 cup of spinach

  • 1 cup of Arugula

  • 1 fresh avocado

  • Small tomatoes

  • Oregano

  • Dill

  • Sesame seeds

  • Salt and pepper

 

Preparation:

Wash all the veggies in a big container with cold water, you can place a cube of ice to preserve it better. Drain it and place in a big bowl.

Wash the avocado with cold water , cut in two portions and save the seed.

Cut in smaller portions. Add the seed to preserve  the green color with small spray of lemon juice.

Place your veggies in a salad plate . Decorate with avocado .

Individually Roll  4 slides of  smoked turkey and cut in 4 pieces. Place those in circular way. Place a small tomato in the center forming a beautiful flower.

Spread some salt and pepper according to your taste.

This beautiful salad is low in calories, rich in good nutrients , vitamins, minerals  and fiber Remember to build your own healthy plate today!

 

 

 

 

 

Ensalada de Pavo al horno.

 

Ingredientes :

  • 2 tazas de lechuga

  • 1 taza de espinacas

  • 1 taza de arangula

  • 1 aguacate fresco

  • Tomates pequenos

  • Oregano

  • Eneldo

  • Semillas de ajonjoli

  • Sal y Pimienta al gusto

  • Limon

 

Preparacion:

Lava los vegetales y colocalos en un recipiente largo con agua fria y 2 cubos de hielo. Drena el agua minutos mas tarde y colocala en el recipiente que vas a servir en la mesa.

Lava el aguacate con agua fria y cortalo en dos mitades. Preserva la semilla para que el aguacate no cambie de color. Cortalo en porciones pequenas y rosealo con agua de limon.

Coloca los vegetales organizados a tu gusto y decoralos con aguacate.

Aparte toma 4 tajadas de pavo hecho al horno y enrollalas. Cortalas en 4 pedazos. Colocalos en forma circular para hacer una flor con un tomate pequeno en el centro.

Coloca la sal, pimienta, el oregano , eneldo y las semillas de ajonjoli para decorar.

Esta bella ensalada es baja en calorias, rica en nutrientes, vitaminas, minerales y fibra.

Recuerda hacer un plato saludable el dia de hoy !

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Flexi-Veggie Salad

Ingredients

4 cups of spinach

cucumber

2 slides of tofu

Smoked salmon

Chia seeds

Almonds

Salt and pepper according to your taste.

 

Wash and cut spinach in small pieces, cut cucumber and mix both ingredients

Place in a plate. Cut 2 slides of tofu and decorate your salad; then roll smoked salad forming flowers

Spread some chia seeds and 1 tbs of almonds.

Dressing option: vinegar or Greek yogurt.

This salad is Flexi Vegetarian. It has nutrients, vitamins, minerals, fiber that will help you to keep your digestive system on track and will help you to balance your weight due to low calorie content. Enjoy it !

Bone appetite !

 

Ingredientes:

4 tazas de espinacas

Pepino cohombro

2 tajadas de tofu

Salmon ahumado

Semillas de chia

Almendras:1 cucharada.

Sal y pimiento de acuerdo a tu gusto

 

Lava las espinacas y cortalas en pedazos pequenos, corta pepino cohombro y mezcla los dos ingredients. Colocalos en un plato. Corta el tofu y decora tu ensalada, enrolla el salmon ahumado y forma flores con el mismo. Decora tu plato . Esparce las semillas de chia y las Almendras.  Coloca la sal y la pimienta al gusto.

Esta ensalada es Flexi vegetariana. Posee nutrientes, vitaminas, minerales y fibra para mantener tu Sistema digestivo en buena forma, y te ayuda a regular tu peso por su bajo porcentaje calorico. Disfrutala  en tu almuerzo o cena.

Buen apetito !

 

Teapuchino

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This delicious beverage can be enjoyed cold during summer and hot during fall, winter and spring. 
It's easy to do:
Ingredients:
1 cup of water per serve
1 green tea bag
Milk (evaporated, lactose-free, fat-free, whole, coconut, almond)
Cinnamon 
Sugar, honey, stevia, Splenda or other alternatives. 


Preparation


Boil water in a pan, add green tea 
Blend milk for 2 minutes
Serve in a tea cup and then add milk blended. Decorate with cinnamon
Enjoy it !!!


Spanish 


Green tepuchino
Esta bebida es para difrutarla fria durante el Verano y caliente durante el otoño, invierno y primavera. 
Es refrescante y muy saludable. 
Ingredientes
1 taza de agua
1 bolsa de te verde
1 pizca de cinamon
Leche evaporada, sin lactosa, completa, de almendras, coco, soya o otras alternativas. 
Azucar, miel, Stevia, splenda o otros….
Preparacion
Hierve el agua en una olla, adiciona el te verde. 
Licua leche hasta obtener una espuma por 2 minutos
Sirve en una taza de te, decora con la leche y ponle una pizca de canela. 
Endulzalo a tu gusto. 
Disfrutala… 
Delfina Trillos 
Health coach
8327987378

 

 

Spring Salad

spinach

Kale

Greens (veggies that you prefer)

Tomatoes

Olives

Greek Yogurt

Tofu

Almonds

Smoked salmon

Chia Seeds 

 

Mix veggies in a bowl, incorporate kale, tomatoes. Decorate with olives, almonds, smoked salmon, and tofu. Sprinkle chia seeds. 

Enjoy it. 

This delicious salad is a low calory meal. Rich vitamins, minerals, and nutrients; that will help you to keep your immune system working well.  

 

 

 

 

 

Thank you to my friend Lashki that give this recipe for us to be healthier.  
Ingredients:
Broccoli
Tomatoes
Mulberries (alternative: your favorite berries)
Avocado
 
Preparation:
Mix ingredients in a big bowl to incorporate flavors, add salt, pepper according to your taste. 
For dressing, you can use vinegar and 1 teaspoon of olive oil. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Alfredo's Chicken with mushrooms

 Ingredients: 
Chicken  1 or 2 pieces
Portobello Mushrooms
Greek yogurt
wine
Sesame seeds, chia seeds. 
salt
Pepper
 
Preparation time 20 minutes.  
 
Cook the chicken in a pan with water, 1 tablespoon of wine,  salt, and pepper; until water boil. Be sure chicken its cooked inside. 
Place chicken in another pan, spread with sesame and chia seeds.Put into the oven 350 degrees by 10 minutes. 
Pick up your favorite Portobello mushrooms, fill those with greek yogurt and mozzarella cheese. Put into the oven with chicken for 5 minutes until cheese is melted. 
Serve with your favorite green salad or brown rice.
Enjoy this delicious recipe!
 
 
 

Let's be creative with  fruits

Sometimes,  in some way is difficult to make our children enjoy fruits and veggies.

We can create a beautiful plate that will invite them to eat more fruits  and be healthier. 

For more information.

 

Delfina Trillos

Health coach, brain coach

Delfinatrilloshealthycoach@gmail.com

 

 

 

Tree tomatoes salad

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This is a simple salad that you can enjoy at any time during lunch, dinner. 

Its low calorie, rich in vitamins and nutrients. 

 

Cooking time: 10 minutes 

 

Ingredients:

 

Letters, greens, olives, avocado, cranberries, nuts.

Preparation:  

Mix all greens, cut avocados into small pieces, spread nuts, and berries. 

Decorate with 3 tomatoes in the center. 

Enjoy it !!!!

 

     Strawberries with dark chocolate

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This is a healthy recipe that will help you keep your sweet teeth on track.

Low calorie, rich in vitamins and nutrients.

Ingredients:

  • 7 strawberries

  • Dark chocolate

  • Love.

Preparation:

Place strawberries in a plate. Decorate as your taste.

Shred dark chocolate over strawberries.

Place into fridge for 10 minutes

Enjoy it!!

                                  Spanish

Este es un postre que podras disfrutar cuando deseas comer algo dulce. Es delicioso,  rico en vitaminas, nutrientes.

Ingredientes:

  • 7 fresas

  • Chocolate oscuro  rallado.

  • Amor !

Preparacion

Coloca las 6 fresas decorando el plato a tu gusto

Ralla o espolvorea el chocolate oscuro sobre las fresas.

Disfruta tu postre !!!

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Hearty salad

This salad is nutritious and packed with vitamins and minerals

Ingredients:

  • Spinach

  • Ginger

  • Avocado

  • chick peas

  • Grapes

  • Cheese (free option)

Salt and pepper  ( according to your taste , allergies or hypertension)

Preparation time 10 minutes:

Directions:

Cut veggies in small pieces. Mix in a bowl. Add olive oil ( options: avocado, sesame seed oil, almond oil) Vinegar. 

Enjoy it with your favorite meat and have a healthy heart.

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Chicken  Primavera

Cooking time : 30 minutes

Ingredients:

Chicken

Water

onions 

Salt

Pepper

Cur cumin

Cucumber

Small tomatoes

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Preparation: 

Place the  chicken in a oven safe glass container  and  spread salt, pepper, garlic, onions and curcumin. 

Place in to the oven (350 degrees)  for  20 minutes and check  that is almost well cook inside. Turn it over  and cook for 15 minutes until is well cook inside.  Cut in to pieces and elaborate a flower or  butterfly to make attractive to your children. 

Cut the Cucumber with  slider and role it in circles to decorate. Place a half cherry tomatoes on top. 

Enjoy it....

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Keto friendly salad

Ingredients:

  • Cucumber

  • Cilantro 

  • Olives 

  • Humus

Salt and pepper according to your taste.  

Cooking Time : 10 minutes

Preparation: 

Peel one fresh cucumber and then slide it in 0.25 inches.

Place those in a plate and spread humus on them. 

Decorate with cilantro and Olives. 

This is a very low fat and low calorie salad that you will able to cook at any time during  the day.

 Properties: 

Refreshing, pack with vitamins  and excellent properties to

lose weight and balance you gastrointestinal system. 

Enjoy it with a big glass of water ! you will notice the benefits !

 

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