Como dietista en salud hormonal y digestiva, sé que la nutrición es mucho más que contar calorías. Se trata de nutrir nuestro cuerpo para que funcione de manera óptima. Por eso, hoy quiero compartir contigo una de mis recetas favoritas: la Infusión de Manzanilla y Cúrcuma, una infusión reconfortante que te ayudará a calmar tu cuerpo y prepararte para una noche de descanso.

La Historia de Sofía: Encontrando el Camino hacia el Descanso

Sofía, una de mis clientas, llegó a mi consulta agotada. Después de meses de sentir su abdomen inflamado y de dar vueltas en la cama hasta la madrugada, estaba desesperada. Su digestión era lenta y pesada, y la falta de sueño le generaba ansiedad y cambios de humor. Había probado de todo, pero nada parecía funcionar.

Le propuse empezar con pequeños cambios, uno de ellos, adoptar un ritual nocturno. Juntas creamos una rutina simple: desconectar del móvil una hora antes de dormir y preparar esta infusión especial. Al principio, Sofía era escéptica, pero aceptó el desafío. La primera noche, el aroma de la canela y la cúrcuma la envolvió en una sensación de calma. A las pocas semanas, me escribió emocionada: «¡No puedo creerlo! Ya no me despierto a medianoche y mi digestión ha mejorado. Esta infusión se ha convertido en mi momento favorito del día, el que me recuerda que puedo cuidarme». La historia de Sofía es un recordatorio de que a veces, las soluciones más sencillas son las más efectivas

Propiedades y Beneficios: La Magia detrás de Cada Ingrediente

Cada componente de este té ha sido elegido por sus propiedades antiinflamatorias y digestivas, creando una sinergia perfecta para tu bienestar:

• Manzanilla: Conocida por sus propiedades relajantes y sedantes, la manzanilla es tu aliada natural para calmar el sistema nervioso, reducir la ansiedad y conciliar el sueño. Además, contiene compuestos que alivian espasmos y gases, siendo ideal para una digestión pesada. Aquí en Menorca, tenemos la suerte de tener manzanilla por los campos, así que en temporada unos cuantos ramilletes se vienen a casa para secar y disfrutar a lo largo del año. Sin lugar a dudas es mi manzanilla favorita.
• Cúrcuma: Esta «especia dorada» es un potente antiinflamatorio natural. Su principio activo, la curcumina, ayuda a desinflamar el intestino y a mejorar la salud del hígado, lo que es clave tanto para la salud digestiva como para el equilibrio hormonal.
• Jengibre: Un clásico para la digestión, el jengibre ayuda a aliviar las náuseas, a reducir la inflamación y a acelerar el vaciado gástrico, lo que te ayudará a sentirte más ligera antes de dormir.
• Canela: No solo aporta un sabor delicioso, sino que también ayuda a regular los niveles de azúcar en sangre. Esto es fundamental para evitar picos de glucosa que pueden alterar el sueño y contribuir al desequilibrio hormonal.
• Bebida Vegetal y Aceite de Coco: La curcumina de la cúrcuma es liposoluble, lo que significa que se absorbe mucho mejor en presencia de grasas saludables. El aceite de coco y la leche vegetal (sin azúcares añadidos) actúan como vehículos para maximizar la absorción de los beneficios de la cúrcuma.
• Pimienta Negra: ¿Sabías que una pizca de pimienta negra puede potenciar los efectos de la cúrcuma en más de un 2000%? Contiene piperina, un compuesto que mejora significativamente la biodisponibilidad de la curcumina. ¡Un ingrediente pequeño con un impacto enorme!
• Miel cruda (Opcional): Si bien la miel puede elevar el azúcar en sangre, en pequeñas cantidades, la miel cruda aporta propiedades antibacterianas y antiinflamatorias adicionales, además de un toque dulce y reconfortante.

The post Infusión de Manzanilla y Cúrcuma: Tu Ritual Nocturno para un Sueño Reparador appeared first on Healthy Forkful.

A estas alturas todos vosotros ya conocéis mi adicción por el porridge. Y porque quiero pasar esta devoción a todos vosotros, hoy os traigo un porrdige súper rápido para que no tengas excusas de no tomarte un desayuno nutritivo por la mañana.

Últimamente me ha dado por porridge de chocolate, sí, tu también puedes disfrutarlo añadiendo una cucharadita de cacao puro en polvo a su leche y avena y obtendrá un desayuno perfecto para los amantes del chocolate.

Si aun eres excéptico al porridge, ¡te reto a que intentes con esta receta! Deje de lado los cereales de cartón, el sabor del chocolate hace que sea irresistible, especialmente con un poco de chocolate negro derretido como bonus.

Esta es la forma más fácil y mejor de tener mañanas saludables y nutritivas, ¿no crees? Si le das una oportunidad a esta receta, ¡házmelo saber! Me encantaría ver tus deliciosos boles de desayuno ¡Por favor, deja un comentario abajo o etiqueta #healthyforkful en Instagram!

¡Te deseo una feliz semana!

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Porridge ultra rápido de chocolate

Todavía escéptico sobre gachas de avena? ¡Esta papilla de chocolate súper rápida te hará caer! ¡Chocolaty, cremoso y adictivo!

Plato Desayuno

Cocina Saludable

Servings 2 personas

Ingredientes

• 100 gr de copos de avena finos
• 200 ml de agua hirviendo
• 100 ml cualquier tipo de leche
• 2 cucharaditas de cacao puro en polvo
• 2 cucharaditas de miel o sirope de arce opcional

Servir

• pera
• Nueces
• Semillas como calabaza, girasol, linaza o semillas de amapola
• Miel sirope de arce o cualquier otro calmante
• Chocolate negro derretido

Elaboración paso a paso

• Ponga la avena en un bol grande con agua, la mitad de la leche, cacao puro y miel si lo usa. Coloque en el microondas y caliente 2 minutos a temperatura alta. Verifique la consistencia, revuelva y caliente por 1 minuto más si lo quiere más cremoso (puede que necesite agregar más leche si es demasiado espeso).
• Retire del microondas, agregue el resto de la leche, revuelva y divida entre un par de boles.
• Sírvelo con sus ingredientes favoritos, ¡el chocolate negro derretido es un top!

The post Porridge de chocolate appeared first on Healthy Forkful.

¿Sabías que el concepto de comida rápida no es algo que surgió con la creacción de las cadenas de restaurantes de hamburguesas? 

Si investigamos un poco, podrás averiguar que la comida rápida siempre existió. En la antigua Roma ya comían focaccia con aceitunas y en Medio Oriente falafels, y no eran «comida basura» como se considera hoy en día, o alimentos tan super procesados como nos venden en esas cadenas de  restaurantes. 

Hoy vamos con los falafels. Estas bolitas o mini bocados de garbanzos son normalmente servidos en pan de pita con montones de toppings y salsas. Para adaptar y que puedan prepararse rápidamente, fácilmente y que además sean deliciosas y nutritivas vamos a hacer algunos cambios:

– Puedes servirlos en pan de pita pero también quedan genial en una hora de col verde.

– Si eres celiaco, añade harina de trigo sarraceno en vez de espelta.

– En vez de freirlos los hornearemos a temperatura alt apara que así queden crujientes en el exterior y blandos en el interior. 

– Los serviremos con un buen puñado de verduras troceadas, zanahoria, lechuga, tomate…. 

– Como aliño, nada mejor que yogur griego o salsa de tahín. 

¿Estás lista para estos deliciosos bocados? Me encantará ver cómo te quedan, si pruebas a hacer la receta por favor etiqueta una foto con #healthyforkful en Instagram, me encantará verla.

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Falafels con hierbas y pistachos

Ingredientes

Falafels

• 2 puñados de menta fresca
• 2 puñados de perejil fresco
• 50 g pistachos pelados
• 150 g garbanzos cocidos
• 1 diente de ajo
• 1/4 cebolla de Figueras pequeña
• 1 1/2 cucharadas aceite de oliva
• 1/2 cucharadita cominos en polvo
• 1/2 cucharadita harina de espelta
• 1/2 cucharadita levadura en polvo

Salsa de tahín

• 2 cucharadas de tahini pasta de sésamo
• 2 cucharadas zumo de naranja o limón
• 1 diente de ajo pequeño picado

Montaje

• hojas de col
• lechuga cortada en juliana
• zanahoria rallada
• tomate picado en cuadraditos
• yogur griego desnatado

Elaboración paso a paso

Para los falafels

• Precalienta el horno a 200ºC. Forra una bandeja de horno con papel vegetal.
• En un robot de cocina picar la menta y el perejil. Añadir los pistachos y picarlos. Incorporar el resto de ingredientes y picarlo todo bien hasta que obtengáis una pasta-masa no pegajosa y uniforme.
• Divide la masa en 12 y dales forma de bola. Dispón sobre la bandeja de horno y hornea durante 15 minutos, dandoles vuelta cada 5 minutos para que se doren uniformemente.

Salsa de tahín

• Tritura o mezcla todos los ingredientes.

Montaje

• Come una hoja de col con la mano, pon dentro un poco de lechuga, zanahoria y tomate, añade 3 o 4 falafels, una cucharada de salsa de tahini, yogur griego y decorar con un poco de hierbas frescas. Dóblalo un poco y ¡a disfrutar con las manos, como toda comida rápida se merece!

The post Comida rápida nutritiva | Falafels verdes appeared first on Healthy Forkful.

Summer is a season when in general we let ourself to relax and indulge more than usual. Even if we have tried to stay faithful to our believes and healthy lifestyle, social life is full of tentations and not all your friends have the same motivations than you.

But now that Summer holidays are over and Autumn vibes are in the air, it’s a perfect time to cleanse and reset our bodies, recalibrate our palate and get back on track.

But first, let me talk about the big discussions out there about detox or not to detox. Some nutritionists are against them, assuring is all just a fad, they defend that our body is naturally made to eliminate all the toxins that we throw in it so there isn’t a need of detoxification. Other professionals are super pro of doing at least a couple of detox a year, they say that we are over exposed to too many toxins, in processed food, the pollution on the air, chemicals…

In my opinion, our liver, kidneys, skin and other organs are design to detoxify naturally, they actually do it every day. The problem is when our body is over-loaded by environmental toxins and unhealthy lifestyle. Even if you follow a healthy diet and eat organic, there are many other toxins we can not control that affect our body and mind. So why don’t submit our body to a cleanse and get advantage of certain foods to help our body breath better?

Ok, need another point of view? Well, the same way you need a break from work and go on holidays to disconnect, don’t you think your body also would profit from a break from time to time?

My favourite moments to do a reset is after Summer holiday, (just before Autumn begins), after Christmas holiday and between winter and spring. But if there is any other period when you feel bloated, congested, tired or low in energy go for it an give your body a break!

Today’s recipe is an example of a perfect reset salad. If you look at it well, you can see all the rainbow colours. This means it’s loaded with phytonutrients, the culprits of their different flavours and which defend us from the different free radicals we are exposed to.

Leafy greens are functional alkaline foods and prebiotics. They stimulate the favourable growth of good bacteria in your gut. They will boost your immune system and improve digestion. The bitter ones as rocket, endives or radicchio are super diuretic and especially help cleanse and purify your system. Beetroot provide antioxidant and anti-inflammatory support to the body. They are high in calcium and magnesium and help with muscle contraction. Plus they are super colourful and vibrant. Coriander support liver function and fight inflammation. The beta-carotene found in the carrots converts to vitamin A, which is an essential vitamin for tissue growth and repair, thyroid fuction and carrots are loaded with vitamin C and fibre. Tahini is a good source of essential nutrients for health and vitality as copper, manganese, calcim, magnesium, iron and zin.

What better way than this salad to put some colour to your day, specially on grey days like the ones we are having here in Barcelona before the arrival of Autumn.

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Rainbow Salad

Plato Salad

Tiempo de preparación 13 minutos minutos

Tiempo total 10 minutos minutos

Ingredientes

• Green leaves spinach, rocket, escarole, endive...)
• Carrot grated
• Cherry tomatoes halved
• Red pepper diced
• Cucumber sliced
• Avocado sliced
• Beetroot boiled or roasted
• Sesame seeds

Dressing

• 1/2 lemon juice
• 1 tablespoon tahini
• 1 handful fresh coriander
• 3 tablespoons extra virgin olive oil
• 1 garlic clove
• Salt & Pepper

Elaboración paso a paso

• Prepare the dressing by blending all ingredients in the food processor.
• Put the leafy greens into a big bowl. Add the rest of ingredients and serve with the dressing.

The post Rainbow Salad & Cleanse Controversy appeared first on Healthy Forkful.

Who said soups are just for winter? They can be also a perfect way to refresh our sweaty and hot summer days.

This powerful cold beetroot soup is a wonder for the eyes but also for our gut. Beetroots and raspberries are packed with antioxidants and anti-inflammatory compounds. Beetroots are also high in minerals such calcium and magnesium that help with muscle contraction and bone mineralization. While raspberries help with blood sugar regulation. Both combined generate a wonderful show for our sight, a vibrant, deep colourful soup.

This cold beetroot raspberry soup has been one of my favourites things to have this summer, what about you? I would love to see your ideas, so don’t forget to tag #healthyforkful on Instagram or leave a comment below

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Cold Beetroot Raspberry Soup

A delicious summer soup that will refresh your body as well as your sight.

Plato Soup

Servings 2 people

Ingredientes

• 2 beetroots roasted
• 250 ml water
• 150 gr raspberries frozen
• 1/2 lemon juice
• salt

To garnish

• Basil leaves
• Raspberries frozen
• Greek yogurt optional

Elaboración paso a paso

• Place all ingredients in a high speed blender and blend until smooth. Adjust seasoning
• Chill and serve it super cool with some yogurt, raspberries and basil leaves.

The post Cold Beetroot Raspberry Soup appeared first on Healthy Forkful.

My new favourite summer smoothie, this gorgeous Pink Summer Smoothie is all I’m drinking these days!

Already one week of holidays gone. This year I’m again enjoying the wonderful island of Menorca, in Balearic Islands (Spain).

It is just one hour flight from Barcelona, which make it very handy for us, but the truth is that we love it here. It’s so beautiful, I could literally spend the whole day hypnotized by the incredible blue colour of the sea water.

This year I’m finding it specially humid and sticky. It’s that kind of thick air that takes your breath away as soon as you walk out the door. Luckily for us a bit of wind blows everyday what it’s kind of relieve. For these heavy days I find that hydration is the key, and I’m not talking just about water. More than ever, natural iced teas, chilled fruits and freeze smoothies save our days!

Smoothies are great because they comfort and refresh you. Because all the fruit is blended, you are still eating all the fibre of the fruit (not like in juice where the fibre is removed). Fibre helps to promote gut function and regulate blood sugars, promoting satiety (you feel full for longer). Smoothies are also an easy way to pack nutrients for fussy eaters.

From all of the ones we have tried until now, this Pink Summer Smoothie is my favourite! So fresh and light. It is made with banana, raspberries and of course, watermelon! Not much to say about this delicious smoothie, except that is full of goodness for all our senses:

Texture– super cold

Eye– vibrant pink colour

Smell– fresh

Sound–  love the little ‘cling’ sound from the mini iced cubes

Taste– deliciously sweet

What are your survival drinks for the summer? Please tag #healthyforkful on Instagram so I can get inspired by you!

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Pink Summer Smoothie

Super refreshing Smoothie to alleviate the heat this summer

Plato Drinks

Tiempo de preparación 5 minutos minutos

Tiempo total 5 minutos minutos

Servings 2 people

Ingredientes

• 1/2 banana frozen
• 1 cup raspberries frozen
• 2 cups watermelon diced
• mini ice cubes

Elaboración paso a paso

• Place all ingredients together into a blender and blend until smooth.

  Serve immediately with ice cubes

Notas

If you want a creamier texture add a whole banana.

The post Pink Summer Smoothie appeared first on Healthy Forkful.

Today’s Melon Cucumber Salad is an easy companion to any bbq or summer party. It’s beautiful, refreshing and easy to make.

Melon is another star of the summer, the variety of melons is incredible. I decided to go for a monochromatic salad but if you wish to add colour to the dish just feel free to mix Cantaloupe, Honeydew or Galia.

I made mine with piel de sapo, the melon I always had as a kid, the flesh is creamy, sweet, and pale green. The greens I’ve used are rocket, love its peppery flavour, and baby lamb lettuce, but also, be creative and mix any greens you can find at your farmers market, dill, basil, micro greens, etc.

Melons are loaded with essential vitamins and minerals, as vitamin C, A and potassium. Rocket (also known as arugula) benefits vision and eye health thanks to its content in betacarotene and because it contains significant amounts of magnesium, calcium and potassium too help control blood pressure.

Cucumber Melon Salad is a great option for those of you in The States, who are ready to celebrate 4th of July, you will add some green and health to your delicious bbq. You will think, why a Spanish girl is talking about American Celebrations, but the thing is that I love parties and any excuse is good to celebrate with friends, family and of course healthy and nutritious food!

Happy 4th of July!!

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Melon Cucumber Salad

Great to serve at bbq or any other summer party.

Plato Salad

Tiempo de preparación 8 minutos minutos

Tiempo total 8 minutos minutos

Servings 2 peopl

Ingredientes

• 1 cucumber thinly sliced
• 1/2 piel de sapo melon. or any other type of melon seeded and balled
• 2 handfuls rocket
• 2 handfuls baby lamb lettuce
• rose petals to garnish

Dressing

• 2 tablespoons lemon juice
• 60 ml extra virgin olive oil
• salt
• black pepper freshly cracked

Elaboración paso a paso

• Make de dressing my mixing olive oil, lemon, salt and pepper.

  In a bowl, add greens, melon balls, sliced cucumber. Add the dressing and toss to combine.

  Sprinkle with rose petals.

The post Melon Cucumber Salad appeared first on Healthy Forkful.

A deliciously refreshing Watermelon Salad with Cucumber and Feta, because, who said fruit is just for dessert?

I don’t think I have ever told you I love love love watermelon. It is such an amazing fruit, could you imagine the face of its discoverer? Finding that wet, vibrant and pinky-redish interior behind a hard dark green exterior… just fascinating!

It is one of my favorite fruit, it is sad I can only enjoy it in summer time, but I believe this is its charm. I miss it during winter, but when the desired for a sweet watery bite is satisfied, I am one of the happiest women in Hearth!

This is already my 3rd watermelon so far this month, and I have to say that each one was better. Looks like this year’s harvest is going to beat records… Lucky me :p

This Watermelon Salad with Cucumber and Feta is a good way to give an alternative to watermelon. It is great for bbq or as a side of a grilled fish, although I like to take it just as it is for dinner on busy weekdays or when I don’t feel very hungry.

I would love to see your creations! Tag a photo #healthyforkful on Instagram

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Watermelon, Cucumber and Feta Salad

Refreshing salad for hot days

Plato Salad

Tiempo de preparación 10 minutos minutos

Tiempo total 10 minutos minutos

Ingredientes

• 1 cucumber thinly sliced
• 1/2 Galia melon
• 1/4 Watermelon
• 150 gr Feta cheese crumbled
• 1 handful fresh mint leaves
• a drizzle extra virgin olive oil
• salt
• black pepper

Elaboración paso a paso

• If you have a melon baller, scoop melon and watermelon balls with it. If you don't have one, don't worry, you can still enjoy this refreshing salad. Just cut melon and watermelon in medium cubes.
• In a plate, arrange sliced cucumber and balls or cubes. Sprinkle with crumbled feta cheese and chopped fresh mint.
• Dress with olive oil, salt and pepper.
• Have fun and enjoy this delicious salad!

The post Watermelon Salad with Cucumber and Feta appeared first on Healthy Forkful.

This Date Dressing is a beautiful vinaigrette you could use in nearly everything. It is great as a dressing salad, but also delicious alongside roasted vegetables or healthy appetizers.

And the truth is that nothing beat a homemade dressing. Many people think that going out and having salad is healthy. It would be except for the salad dressing they use to add to them. Most of thesebottled dressings are loaded with refinated sugars or unhealthy fats. That’s why I always go for a classic drizzle of extra virgin olive oil and lemon when I am eating out.

But when you are at home, it all other story. You can create such beautiful dressings knowing exactly what you put on them. You know, a good dressing will turn any salad into a masterpiece!

If you are bored of your classic honey-mustard combination, give this Date Dressing a try. You won’t get disappointed!

Dates are sweet by nature. They help you to keep a healthy  metabolism since they are rich in minerals as magnesium, copper and potassium. Extra virgin olive oil is my favourite oil, is the oil I grew up and the oil that will never let me down. Olive oil contains good fats, monounsaturated fats, which can lower your cholesterol and keep your heart healthy by lowering blood pressure.. It is packed with antioxidants as carotenoids and vitamin E, and they help you fighting the damage of free radicals in the body. Extra virgin olive oil reduces inflammation, the risk of Alzheimer’s disease, prevents osteoporosis among many other benefits.

So after all this, how would you pair this amazing dressing? Please tag your photos on Instagram #healthyforkful so I can see your beautiful creations.

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Tiempo de preparación 5 minutos minutos

Tiempo total 5 minutos minutos

Ingredientes

• 2 pitted dates soaked in hot water for at least 5 minutes
• 60 ml extra virgin olive oil
• 30 ml fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 cm fresh ginger grated
• 1/2 teaspoon ground coriander
• a pinch chili flakes
• a pinch ground cinnamon
• salt
• pepper
• reserved date soaking water

Elaboración paso a paso

• Put all ingredients (except for the reserved water from the dates) into a food processor or a hand blender. Blend on high, scraping down the sides if necessary.
• If necessary, add a couple spoon of the reserved water to get the blade moving. You want it smooth and a kind of creamy texture.
• Check the seasoning.

The post 5 minutes Date Dressing appeared first on Healthy Forkful.

Summer is here and is time for ice-creams, mousses, granitas, sorbets, ice cakes and many other dessert loaded with delicious and juicy summer fruits.

Today’s Raspberry Chia Pudding is a very good choice for a fresh and light dessert. It is super pretty and a super nutritious late night treat. These little seeds are packed with omega 3 which helps to lower cholesterol while maintaining proper artery function, fibre. The essential protein found in chia seeds are good for cell regeneration and healthy muscles, hair, skin and nails. They are also high in vitamin B, perfect for weight management.

There are millions of ways to prepare chia puddings depending on your preferences and your mood. The only rule that you always have to follow are the proportions: 1 portion of chia to 4 of liquid.

As liquid you could use cow’s milk, almond milk, coconut milk or any other plant base milk. Also you could soak chia seeds with fruit juices or chocolate shake. Pair it with greek yogurt, coconut yogurt, almond butter, homemade jam…

I use to prepare a big batch of plain chia pudding, this away when I feel hungry or craving something sweet late at night I just need to worry thinking of its companion.

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Raspberry Chia Pudding

Plato Breakfast, Dessert, treat

Tiempo de preparación 5 minutos minutos

Tiempo total 5 minutos minutos

Servings 4 peopl

Ingredientes

• 3 tablespoon chia seeds
• 120 gr raspberries, frozen or fresh
• 240 ml coconut milk
• few drops vanilla extract
• 240 ml Greek yogurt
• fresh raspberries to garnish
• fresh mint leaves to garnish

Elaboración paso a paso

• In a big bowl, mash raspberries with a fork. Add chia seeds, vanilla extract and coconut milk. Mix with a fork and let it soak for 20-25 minutes, stiring from time to time.
• Divide mixture between 4 glasses, cover with Greek yogurt and garnish with raspberries and fresh mint leaves.
  

The post Raspberry Chia Pudding appeared first on Healthy Forkful.