Carrots are rich in nutrients that promote your health. They contain antioxidants, which may help protect your cells from damage and prevent conditions like cancer and heart disease.

Carrots are healthy vegetables that are eaten as snacks and used in many dishes to provide substance and flavor. Their crunchy texture adds something different and tasty to salads, meat dishes, pasta, and more. But carrots are also extremely nutritious, packed with many nutrients that you need on a daily basis.

Nutrition

One serving of fresh, grated carrots (half a cup) provides the following nutritional facts:

• Calories: 23
• Total fat: 0g
• Cholesterol: 0mg
• Sodium: 38mg
• Total carbohydrates: 5g
• Dietary fiber: 2g
• Sugars: 3g
• Protein: 1g

Ingredients

• Two small slices of cooked sweet potatoes
• One tbsp of creamy peanut butter
• Two tbsp of Parmesan cheese
• 12 slices of carrots
• Dried basil 
• Dried ginger

Preparation

• Place the sweet potatoes in the plate
• Spread peanut butter on it
• Add the parmesan cheese
• Put it in the microwave for 15 seconds
• Add sparkles of dried basil and ginger
• Once the time in the microwave is done make rolls with the carrots and decorate the sweet potatoes as indicated in the picture 

 Enjoy!

You might only eat this veggie at Thanksgiving, but sweet potatoes are full of nutrients that make them worth having all year.

 The truth is they’re not potatoes. They are naturally sweet roots in the morning glory family. Although Native Americans grew sweet potatoes when Columbus came to America in 1492, these veggies grew in Peru as early as 750 B.C. 

There are hundreds of types of sweet potatoes. Some have white or cream-colored flesh. Others are yellow, red, or purple. The “Covington” is the variety you’re most likely to find at the store. It has pink skin and bright orange pulp. 

While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato. 

Ingredients

• One Sweet potato
• ½ Zuchchini
• Mozarella Shredded cheese or Vegan chredded cheese
• Shredded raw beet
• Dried basil
• Dried ginger
• 1 tbsp coconut oil 

Preparation

• Preheat the oven to 350F
• Place the sweet potatoes in an oven tray previously spread with the coconut oil
• Slice the zucchini and place them on top of the sweet potatoes toast
• Add the cheese
• Place the tray in the oven for 3 to 5 minutes, don’t let the cheese to melt too much
• Take the sweet potatoes out of the oven
• Sparkle the toast with beets, basil and ginger 

Enjoy!!

Tofu — or bean curd — is made by pressing curdling soy milk into a solid block. It can be sliced into different shapes and cooked in lots of ways. Some tofu is firm, while others are soft and smooth.

People in Japan have made tofu for more than 2,000 years. It’s gotten popular in other places more recently.

Some people complain that it’s bland, but it nicely takes on the flavor of the sauce or seasonings you prepare it with. And it’s got a lot of health benefits going for it. 

Like other soy-based foods, tofu contains plant estrogens. For many years, people thought soy added too much estrogen to your body, leading to breast cancer in women. 

Mushrooms are widely known for their great taste and excellent health benefits. Packed with tons of essential vitamins and minerals, they make for an excellent addition to your diet, adding flavor to many different recipes.

Many don’t realize that mushrooms, including crimini mushrooms, are a kind of fungus. Crimini mushrooms are one of the most widely used varieties, popular in kitchens worldwide. They’re native to North America and Europe and are known for their delicate flavor and meaty texture. 

Health Benefits

Mushrooms are a low-calorie food that packs a nutritional punch. Loaded with many health-boosting vitamins, minerals, and antioxidants, they’ve long been recognized as an essential part of any diet. For instance, mushrooms raised with exposure to ultraviolet light are a good source of Vitamin D, a necessary component in bone and immune health. 

Crimini mushrooms are an excellent source of zinc, an essential trace element. Zinc is a vital nutrient for the immune system and is also needed for ensuring optimal growth in infants and children. 

Ingredients

• One spinach wrap tortilla
• Hydroponic butter lettuce
• One mushroom
• ¼ cup tofu
• One slice of Swiss cheese
• One tbsp of dried cranberries
• One tbsp of feta cheese 

Preparation

• I usually heat the tortilla in a pan previous to preparation so it is warm
• Place the lettuce on top of the tortilla
• Add the mushrooms previously cut into slices
• Add the tofu
• Cut the swiss cheese into triangles as indicated in the picture
• Sparkle the feta cheese and the dried cranberries
• Rollup the wrap and place it in the pan for 3 minutes

Wrap ready for you! Enjoy!

This Homemade Waffle Recipe is prepared with simple ingredients; they are light and crispy on the outside and soft and fluffy on the inside. You can keep a jar of the dry waffle mix for your breakfast, brunch, or next family event! This recipe explains how to make perfect Homemade Waffles from scratch. 

Serve waffles hot with whipped cream and fresh fruit or with butter and maple syrup for either breakfast, brunch, or a snack. 

Ingredients

• 2 cups all-purpose flour
• One tablespoon baking powder
• One tablespoon brown sugar (optional)
• 1/4 teaspoon salt
• 1 3/4 cups milk
• 1/4 cup melted coconut oil
• Two eggs (separate yolks from the eggwhite)
• 4 tsp vanilla extract 

Preparation

• Mix the flour, baking powder, sugar, and salt, in a large bowl. Set aside.
• Make a well in the center of the mixture.
• Mix milk, oil, vanilla extract, and egg yolks in a small bowl.
• Beat to break up the yolks and combine them.
• Pour the liquid ingredients into the center of the dry ingredients.
• Stir just until moisturized – the batter will still be lumpy.
• In another bowl, beat the egg whites until they have stiff peaks.
• Add about 1/3 of the stiff egg whites to the waffle batter and stir it to combine and lighten it.
• Add the remaining egg whites and gently fold until no white streaks appear.
• Heat a waffle maker to high.
• Cook the waffles according to the directions on your waffle maker.

Enjoy!

Oats are a versatile and nutritious ingredient that offer numerous health benefits. In this wholesome oatmeal tortillas recipe, oats are the star ingredient, providing a variety of advantages. Firstly, oats are a great source of dietary fiber, which helps promote digestive health and keeps you feeling fuller for longer periods, making these tortillas a satisfying meal option. Additionally, oats contain essential vitamins and minerals such as iron, magnesium, and B vitamins, contributing to overall well-being and energy levels.

The inclusion of oat flour in these tortillas adds a unique texture and flavor while also making them suitable for individuals with gluten sensitivities, as oats are naturally gluten-free.

Furthermore, oats are known to support heart health by helping to lower cholesterol levels and reduce the risk of cardiovascular diseases.

With just a few simple ingredients like oat flour, egg, water, salt, and baking powder, these oatmeal tortillas offer a convenient and delicious way to incorporate the benefits of oats into your diet. Whether enjoyed as a wrap for savory or sweet fillings, these tortillas are a wholesome and nutritious choice for any meal.

Ingredients

• 1 3/4 cups oat flour (simply blend rolled oats until they become a fine powder)
• 1 egg
• 1 1/2 cups water
• Pinch of salt
• 1 tsp baking powder

Preparation

• In a large mixing bowl, combine 1 3/4 cups oat flour, 1 egg, 1 1/2 cups water, a pinch of salt, and 1 tsp baking powder. Stir until all the ingredients are well incorporated.
• Let the mixture rest for 5 minutes, allowing the oat flour to absorb the liquid and create a dough-like consistency.
• Meanwhile, preheat a non-stick skillet or griddle over medium heat. Make sure it’s evenly heated to prevent sticking.
• Once hot, lightly grease the skillet with cooking spray or a touch of oil. Pour approximately 1/4 cup of the oatmeal mixture onto the skillet, forming a circular shape. Spread it out using the back of a ladle or spoon.
• Cook the tortilla for 2-3 minutes on one side until small bubbles appear on the surface. Flip it over using a spatula and cook for another 1-2 minutes until golden brown on both sides.
• Transfer the cooked tortilla to a plate and repeat the process with the remaining oatmeal mixture. Adjust the heat as needed to avoid burning.
• Fill these versatile tortillas with your favorite ingredients like grilled veggies, chicken, or beans to create scrumptious wraps and tacos. You can even enjoy them on their own as a light breakfast or snack.Pro tip: Customize your tortillas by adding herbs or spices like garlic powder, cumin, or chili flakes for an extra flavor kick!

Sources

https://www.eatingwell.com/article/7996442/what-happens-to-your-body-when-you-eat-oatmeal-every-day/

https://www.webmd.com/diet/health-benefits-oatmeal

Enjoy!