Healthy Foods Archives - Jovanka Ciares

The 2021 Vegan Foodie Bundle

I’m coming to you today with the most EPIC post you have seen on this blog so far….

Today is the release of the Vegan Foodie Bundle: a curated collection of over 35 digital books, courses and classes!

This curated collection of ebooks and courses is brought together by an amazing group of plant-based influencers.

Among other things, this bundle includes:

over 35 ebooks & courses from some of your favorite content creators
vegan recipes
meal plans
fitness routines
cooking classes
self love & mindful eating techniques
yoga programs
and more!

And.. it also includes my very own “Get Off Sugar” program!

The entire bundle is worth $1,059, but you can get it here for only $50.

That’s literally a 95% discount!

Whether your a full-fleshed vegan, a flexitarian or someone simply looking to find easy resources for healthy eating and healthy living, you’ll be able to find something you love in this bundle!

No more searching for recipes and resources all over the internet. This bundle will offer most everything you need in one location.

Go to this link to check out the Vegan Foodie Bundle today!

Best Digestive Tea Blend After a Large Meal

Digestion is a complex process that involves many organs in our body. Correct digestion, among other things, is essential for the body to assimilate the necessary nutrients to carry out its vital functions.

Stress, a heavier than normal meal, ultra-processed foods, changes in routine, excess cold or heat … All these things can influence your digestion and when faced with the discomfort of poor digestion, plants may be your allies.

The ideal is to take it after a large meal, to facilitate the digestive process and reduce the effects of heavy digestion (bloating, gas, heartburn, general discomfort). To aid digestion after a heavy meal you can take a digestive infusion made with three very special herbs. Check the video and directions below:

Digestive Infusion

Mint 50%

Licorice 25%

Fennel Seeds 25%

Mix all the ingredients following the indicated proportions and add to a glass jar, mixing thoroughly. When ready, use a single level tablespoon of herbal tea for every 250 ml (8 oz) of hot water. Avoid scalding hot or boiling water.

During the warm season you can also have this infusion cold and enjoy it as a flavored drink to finish your meals and dinners.

Five Tropical Fruit with Medicinal Properties

Eating fruit is a healthy habit, so it is important to include it in your daily diet.

Are you one of those who consumes fruit every day and you like to try different flavors, tastes and types? If so you’re in luck! In today’s video you will find some varieties of tropical fruit and their medicinal properties. Check them out!

Why are fruit good for ya?

Mineral salts, vitamins, simple sugars, fiber … these are just some of the beneficial nutrients for our well-being that tropical fruits provide us. Therefore, they are considered a fundamental element in the diet to prevent diseases and stay in shape.

The World Health Organization in its recommendations on diet, physical activity and health, highlights some interesting facts about the habit of eating fruits every day and some data that makes its importance very clear: On average, almost two million lives could be saved each year thanks to a regular consumption of fruit and vegetables.

Beyond the nutrients and fiber that fruits provide us, some have active principles that can improve people’s quality of life. Let’s discover the ones from just my favorite 5!

1 Pineapple

It is a tropical fruit that, due to its properties and flavor, has also become very popular in less warm areas. It is rich in vitamins of group A, B, C and vegetable fiber. In addition to being characterized by its low caloric intake, it is appreciated for its digestive properties.

Pineapple is rich in bromelain, an enzyme that promotes digestion. In addition, due to its high fiber content, it is slightly laxative and produces a feeling of satiety.

2. Coconut

Coconut water has rehydrating properties. The oil from the coconut is used as food and is potentially good for people with nutrient absorption problems. For its emollient and moisturizing properties, it is also highly valued by the cosmetic industry. It is traditionally used as a natural anti-asthmatic remedy. The pulp is rich in fatty acids, proteins and vitamin D.

3 Papaya

Papaya is a fruit rich in fiber, which improves intestinal transit and helps relieve the feeling of constipation. In addition, it contains mineral salts, beta-carotene and vitamins.

Its nutritional properties are very valuable, but the active medicinal principles in this case are found in the latex extracted from green fruits. This substance is rich in papain, a protein with more than 200 amino acids that have digestive, antiulcer and anthelmintic properties.

4. Mango

Mango stands out for its nutritional properties:

It is rich in mineral salts such as magnesium, which protects the nervous system and muscles.

It contains high percentages of fiber that helps improve intestinal transit. It provides good amounts of vitamin A, C, E and K and other valuable nutrients that strengthen our immune system and give us energy.

5. PassionFruit

Rich in vitamins of group A, C and K. It also has valuable mineral salts such as potassium, magnesium, calcium and copper and has a high-water content. Thanks to its nutrients, it is an ideal tropical fruit to rehydrate the body and recommended for its antioxidant properties.

Vegan Quinoa Tots Recipe – Easy Vegan Cookbook

Today’s vegan recipe is an awesome plant-based, healthier version of the popular Tater Tots, featured in “The Friendly Vegan Cookbook” by authors Toni Okamoto and Michelle Cehn.

Part of the reason I love this book so much is because it includes some of the most popular foods in American cuisine and truly made them healthier, and ‘veganize’ them, while keeping them satisfying and yummy.

From “tuna” salad and “mac ‘n cheese” to tacos, pasta and desserts galore, you will find one of your favorite meals in this book for sure! Today I’m making quinoa tots (a version of potato tater tots).

I picked this recipe because I often hear from folks telling me that quinoa can be a little boring so I wanted to show you how versatile it can be. Hope you enjoy it (recipe listed below)!

Get the book here

YIELD: 16-18 quinoa tots

Prep Time: 10 mins | Cook time: 10 mins | Total time: 30 minutes

INGREDIENTS

2 cups cooked quinoa, cooled

½ cup finely diced yellow onion

¼ cup finely chopped chives

½ cup all-purpose flour

1 tsp. salt

1 tsp red chili pepper flakes

3 Tbsps. plant plant-based milk

1 Tbsp. lemon juice

Canola Oil for panfrying

INSTRUCTIONS

1. in large bowl, thoroughly combine the quinoa, onion, chives, red chili pepper. Mix in the plant-based milk and lemon juice.

2. Using your hands, roll the quinoa mixture into 1-inch balls, squeezing tightly in your hands as you go to get the air bubbles out and for a dough. Place the formed balls on a tray or plate. Put them in the freezer for 5 minutes or 15-20 mins if in the refrigerator.

3. Coat a large pan with canola oil and place over medium-high heat. Add the tots in batches and lightly press on each of them with a spatula to flatten them a little.

4. Cook tots for 5 mins until the bottom is golden brown and appears gentle friend. Flip them, lower the heat to medium and cook for another 5 minutes.

Cooking Spices that EAT FAT and Help You Lose Inches

The best way to ensure your weight loss plan is successful, is to include tasty and satisfying foods in your daily meal plan. It’s just a matter of preparing your meals with ingredients that make the food so tasty, you feel like it’s being prepared at a high-end restaurant.

That’s one of the main reasons why I love herbs and spices so much. Very few ingredients can make such a positive impact in your meals like spices without the need to add unhealthy, fattening options like fat, sugar, salt or junk. And if you included the added benefit of fat burning properties to this equation, using the following 4 herbs in your meals is not just a win-win, but a no-brainer.

So here are 4 herbs and spices that have the power to burn fat faster and make you slim in no time.

Cayenne pepper

Cayenne pepper increases the body temperature, helping you boost your metabolism and increase caloric burn. Adding this spice to your meal can help you burn up to 100 calories per meal.

Black pepper

Black pepper is a very common herb, in the same family as cayenne pepper. Black pepper is rich in piperine, which prevents the formation of fat cells helping you to lose, and later maintain, that weight.

Rosemary

Rosemary aids digestion, improve your chances of losing weight by increasing your metabolic rate. Drinking rosemary infused water on an empty stomach can help increase its qualities.

Cardamom

Cardamom, is a popular Indian spice with a very aromatic flavor. It helps warm your body from the inside out, helping you lose weight. It also prevents the formation of gas, preventing the bloat.

Post Workout Recovery Smoothie

Whether working out at home or at a gym, this is one of my favorite drinks after a workout. I always include the ingredients below in my morning smoothie to help my body feel energize and recover quickly after a hard workout.

As an option, you can add vegan protein powder to your post workout recovery drinks. Here are the main ingredients on my smoothie and the reason why I love them (check them out below the video):

Cordyceps – recovery, helping your body get ready for the next big workout
Banana: Carbohydrates and potassium help muscles recover
Spinach: rich in vitamins magnesium, calcium and iron. Protects and benefits eye health, reduces oxidative stress and reduces blood pressure levels.
Blueberries: High in antioxidants that help reduce inflammation which can help counteract soreness
Ginger: Also anti-inflammatory, which will help with soreness
Hemp Seeds: High in protein, which helps repair and build muscles after a workout
Chia Seeds: Also high in protein and helps you rehydrate at a cellular level
Coconut Water: full of electrolytes, helping you replenish after a long workout. Has antioxidant properties and will help lower blood pressure.

Having a daily smoothie is one of the best ways to ensure large amounts of deeply nourishing foods your body needs for weight loss, fat burning, muscle building, elasticity, etc.

Why losing Weight Is Hard (And What You Can Do About It)

What is the one thing you might be missing that could lead to long term, healthy weight loss. For years, dieters have been told that less calories equal more weight loss. But the truth is a lot more complex than that (you already know that!)

Set Point Weight... Have you heard about this concept? Set Point Weight is a concept that believes that each person’s brain fights to keep a pre-determined weight where the body functions at an optimum or comfortable level. It’s like a thermostat, that different people keep at different temperatures to stay comfortable.

Learn more in the video and follow these 3 simple steps:

1. Change the structure of your diet.

2. Change the structure of your gut.

3. Change your background.

What do you think about this concept? Does it make sense? Are you willing to try just a wee bit harder to reach those weight loss goals? Let me know in the comment section below the video.

Better than a XANAX… to help you RELAX & Good Sleep

These 2 substances can help you relax, reduce anxiety and sleep better without creating dependency or addiction. What am I talking about? Melatonin and Valerian root.

Check out this video to learn why I love them so and how to use them (see my notes below the video as well)…

Valerian Benefits

Insomnia

Anxiety

Pain Relief

Muscle Relaxant

Heart Health

Typical Use

Strong steeped cup about 2 hours before bed

Melatonin Benefits

Antioxidant

Reduce Reflux

Improve Relaxation

Reset Circadian Rhythm

May Reduce Seasonal Depression

Typical Use

Take 2-3mg, 2 to 3 hours before bed

Produce Market Visit

Today, my friend Raul and I went to a produce market to get fruit and veggies at dirty cheap prices….

No, not a farmer’s market. This is an outdoor produce market: the market in LA where restaurants and food markets get their produce. These types of markets exist on every major city (even mid-size cities) and it is a great place to discover amazing fruit and vegetables that you may not know about (or re-discover oldies but goodies).

Most of these markets sell in bulk and at less than wholesale prices (we got a box of 16 mangoes for $5 or about $.31 cents per mango. That’s 3-5 times cheaper than in a regular market.

Check out our tour here:

I encourage you to find them in your home town and visit your local produce market. Get a couple of friends, pool your cash together and buy enzyme-filled, super yummy foods for a fraction!