Sandra Giraldo

Clean Food · Healthy Living

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Tummy Friendly Bean Free “Hummus”

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Tummy Friendly Bean Free Humus - Sandra Giraldo

Garbanzo beans are an amazing food if you can tolerate them, they’re rich in both soluble and insoluble dietary fiber making them an excellent weight loss aid, they’re packed with protein and keep you satisfied longer helping you to control your appetite.

Unfortunately as much as I like them they don’t like me back. That’s when the overload of Summer squash I got from my CSA comes handy, I made this delicious hummus, so good that even David didn’t notice it was not made with garbanzos, it comes out thinner than it’s original version but for the rest you can be sure people won’t notice this tummy friendly hummus is not what they’re used to eat. When you make this hummus you’re also increasing your intake of veggies, many times it’s very difficult to fulfill the vegetables serving during the day. Give it a try you’ll be surprised and your tummy will be very happy.

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Tummy Friendly Bean Free “Hummus”

Ingredients

  • 2 large Summer squash cut in cubes
  • 1/4 C. olive oil
  • 1/2 C. lemon juice
  • 2 garlic cloves
  • 1/2 C. tahini
  • 1 tsp salt
  • 1/2-1 tsp cumin powder
  • 1/8 tsp cayenne pepper (optional)

Instructions

  1. Blend all ingredients in high speed blender or food processor till very smooth.
  2. Adjust the flavor if necessary.
  3. Keep in refrigerator in a glass container, it keeps good for about four days.
http://cleanfoodhealthyliving.com/tummy-friendly-bean-free-hummus/

 

Chia Raspberry Lemonade

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Chia Raspberry Lemonade-Sandra Giraldo

As you have notice I adore chia seeds they’re so easy to use and packed with amazing health benefits; they’re good for digestion, rich in omega 3’s, sustain and give endurance, they support detoxification and high in anti-oxidants and calcium.

This is a very simple drink but it packs a ton of nutrients, it’s detox approved, super refreshing and delicious.

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Chia Raspberry Lemonade

Ingredients

  • Lemon juice from 3 medium lemons
  • 1/4 C. chia seeds
  • 3/4 C. fresh or frozen raspberries
  • 2 Tbsp coconut sugar ( you can use more, less or none according with you taste)
  • 4 C. water

Instructions

  1. Mix all ingredients in a glass jar.
  2. Storage in refrigerator for at least 2 hours before you consume it.
http://cleanfoodhealthyliving.com/chia-raspberry-lemonade/

Creamy Blueberry Protein Shake

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One of my favorite things to do in Summer is blueberry picking, I try to go to the farm few times during the season so I can storage some blueberries for the cold months. Blueberries are not only delicious they’re super healthy, They have one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures. Blueberries are phytonutrient superstars, they are a very good source of vitamin K, vitamin C, and manganese, Blueberries are also a good source of fiber and copper.

I love to snack with blueberries and use them for different raw desserts but this shake is so creamy, easy and filling that it’s been a staple for the last two weeks in my home, give it a try you’ll be in love.

Creamy Blueberry Protein Shake- Sandra Giraldo

Blueberry Coconut Chia Pudding

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let’s talk about the health benefits of chia. It is a superfood, for sure! According to Dr. Andrew Weil, chia is very rich in omega-3 fatty acids and provides fiber as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Another great benefit of chia seeds is that they are good for travel. Pack them in your suitcase and have them readily available to make chia pudding for breakfast or a snack in your hotel room. You can also pack travel size containers of almond milk (if checking luggage), as well as nuts and just pick up fresh fruit in your destination city.

Chia puddings are super easy and delicious, no cooking involve and the prep time is less than five minutes. This pudding has blueberries (they’re in season right now) but you can use any fruit you want.

Blueberry Coconut Chia Pudding- Sandra Giraldo

Raw Avocado Soup

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Raw Avocado Soup - Sandra Giraldo - Clean Food Healthy Living-

Summer I love you soooo much.

As you can see this is my favorite season, I love the abundance of produce and how easy and quick a meal can be served. One of my favorite foods is avocado, I eat avocado everyday, I’m all about eating local and seasonal but with some foods like avocados I have to break the rule; with all the health and beauty benefits they have it’s worth it. Avocados are well known for lowering cholesterol, control blood pressure, anti-inflammatory, support eye health (excellent source of carotenoid lutein), regulate blood sugar levels, reduce strokes, fight free radicals, increase nutrient absorption, improve skin appearance and many more. Eat avocados they’re an excellent fat a much needed macro-nutrient for balance health.

excellent source of carotenoid lutein
excellent source of carotenoid lutein
excellent source of carotenoid lutein

One of my favorite soups is raw avocado soup it takes five minutes to make and is very satisfying. I have made many versions, I don’t even follow a recipe anymore. For this post I’m sharing a recipe from one of my favorite raw chefs ” Russell James”

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Raw Avocado Soup

Ingredients

  • 2 avocados
  • 3/4 of a medium cucumber
  • 1 stalk celery
  • 1 garlic clove (optional)
  • Juice of 1 lime
  • Small handful of fresh coriander (cilantro)
  • 2 tsp cumin
  • 1 tsp ground coriander
  • 1/2 tsp salt
  • 1 tsp coconut aminos or brag aminos
  • 1 C. water (if wanting warm soup use hot water)

Instructions

  1. Blend all ingredients, in a high-speed blender until smooth.
  2. Transfer to a serving bowl and garnish with your favorite herbs or raw sour cream.
http://cleanfoodhealthyliving.com/raw-avocado-soup/

What Can You Do To Improve Your Health?

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There’s something that I didn’t realize when I first started working one-on-one with people who want to make their health and wellness a priority, people who are sick of feeling less than amazing, and people who are confused about who to listen to for advice.

Better Choices - Sandra Giraldo - Clean Food Healthy Living-

Here it is: Most of us already know what we need to be doing to improve our health!

There is a lot of information (and mis-information) when it comes to the foods we eat. Just look at the variety of books in the ‘diet’ or ‘health’ section of your local bookstore. But when it comes down to it, we still know the basic things we should be doing to improve our health.

In fact, when I ask my clients “What are three things you think you could be doing, to improve your health?” I get similar answers each time:
1. Be more active
2. Stop eating fast food or stop drinking coffee (or stop smoking!)
3. Eat more vegetables.

We intuitively know how to make ourselves well. But when it comes to following through? That’s where we fall apart. I know!! I have done it, too. I still do it. I might be a health coach, but I’m still human! I eat chips, I drink wine, and sometimes I don’t eat as well as I know I can.

My mantra is preparation, when you’re prepare it’s easy to achieve your goals. Start with simple steps like adding lemon water to your Morning routine or keep yourself hydrated, most of the time dehydration is confused with hunger. A great thing to add to your lifestyle is coconut water.

coconut water benefits

For the next week, I’d like you to think about the obstacles that are stopping you from living your healthiest life. Think about it, journal about it, reflect on it.

What obstacles are standing in your way? Maybe you work long hours and cooking a healthy meal seems too time-consuming, or maybe you feel that the price of healthy food is too high. Perhaps you will discover that you aren’t sure if you really deserve to feel amazing.
Your job for the next week is to simply think, reflect, and journal on these obstacles. Knowing your obstacles, habits, and patterns will help you figure out how to work around them!

I would love to hear your comments below. Tell me what is stopping you! Let’s work it out together!

Why Smoothies For Breakfast?

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Breakfast is the most important meal of the day, and sometimes it just doesn’t fit into our schedule the way it should. How we begin the day will determine how the rest of the day goes. It will determine if we feel energized or if we feel dragging with a lack of energy. What we put in our bellies is directly related to how we physically feel. So if you are a skip breakfast and grab the coffee mug morning person then this post is for you.
We all need and crave energy. I know I do! Sometimes it is so easy to want to grab a quick bowl of cereal or even forget breakfast and just get through the morning on 1-2 cups of coffee for the energy needed to survive the day. I don’t want you to just survive through the day though; I want you to thrive through the day. I also don’t want you to go on the “crash and crave” roller coaster for the entire day. If you begin your morning with caffeinated coffee and sugar, you will crash, and you will be either too tired to make it through your responsibilities or you will be reaching for another cup of coffee to get through a few more hours.

Digest Green Smoothie- Sandra Giraldo
Smoothies are quick alternative for fast breakfast that can help energize us throughout the entire day. Starting the day with a smoothie also gives you well needed antioxidants which help protect our bodies from free radicals, and it is a great low glycemic start. Eating a low glycemic breakfast will help curb your sugar cravings for the entire day and it will also help with not crashing.

Next time you want a quick breakfast, try a delicious smoothie (see the pic below on how to build a great smoothie) that will leave you feeling energized and motivated. A morning smoothie will provide your body with the nutrients it needs to produce natural energy and naturally boost your metabolism. So, what are you reaching for tomorrow morning? I know I will be pulling out my blender and getting ready for some long lasting energy.  Want more Smoothies recipes? Raspberry Romain Green Smoothie    Pre – Workout Smoothie   Carrot Ginger Smoothie

Build Your Green Smoothie - Sandra Giraldo

 

Grain Free Vegan Lentil Patties

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Grain Free Vegan Lentil Patties - Sandra Giraldo

I love to use lentils, not only because they’re a good source of protein and fiber but because they’re easier to digest than other legumes.
“Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of seven important minerals, our B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up—not out” (taken from whfoods.com)

This is a very easy recipe, I prefer to use raw lentils soaked over night making the process faster, but if you want to cook them before is OK too, give it a try, they probably will be a little wet. If you do it this way let me know how they come out.

I served my patties with home made sauerkraut and avocado and tomato salad, a balance gut friendly combination.

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Grain Free Vegan Lentil Patties

Ingredients

  • 1 C. brown lentils soaked overnight
  • 2 medium carrots shredded
  • 2 garlic cloves chopped
  • 1 1/2 tsp Psyllium husk
  • 3 Tbsp coconut milk (you can use any non dairy milk)
  • 1/2 Tbsp chopped cilantro
  • 1/4 tsp cumin powder
  • salt and pepper to taste

Instructions

  1. Drain and rinse lentils well, place them in a food processor and process till they're broken down to and easy to manipulate dough, be careful don't process them too much, it'll be sticky not a good thing when you're going to form the patties.
  2. Mix lentils in a bowl with the rest of ingredients combining everything very well.
  3. You can form the patties and place them in a sheet covered with parchment paper and some coconut oil to be baked, or fry them with a small amount of coconut oil. I'm not a fan of frying but for this recipe I think it works better because the lentils are raw making them a little dry when they're baked.
http://cleanfoodhealthyliving.com/grain-free-vegan-lentil-patties/

Dairy Free Carrot Ginger Smoothie

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Dairy Free Carrot Ginger Smoothie - Sandra GiraldoEverybody knows I’m a smoothie girl, they’re quick and you can have a good amount of goodies in one shut. Even if I can’t live without my green smoothie sometimes I go for other experiments just to make it fun.
Carrots are high vitamin A that comes from beta carotene. Carrots also contain potassium, vitamin B6, copper, folic acid, thiamine and magnesium. I combined carrots in this smoothie with ginger an amazing root to aid digestion and very well known for its anti-inflammatory properties.

Let’s enjoy this deliciousness and let it work wonders in your body.

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Dairy Free Carrot Ginger Smoothie

Ingredients

  • 1/4 C. raw cashews
  • 2 medium carrots
  • 1 inch piece fresh ginger
  • 3 Tbsp hemp seeds
  • 1 tsp vanilla extract
  • 1 tsp all spice
  • 4-6 pitted dates chopped
  • 1/2 C. water

Instructions

  1. Blend all ingredients till smooth
  2. Note: I use cashews because they make the smoothie creamy, if you don't like them or just don't have them on hand, don't use them and substitute the water for any dairy free milk.
http://cleanfoodhealthyliving.com/dairy-free-carrot-ginger-smoothie/

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