thumbnail_chef-image1.jpg

New York

Los Angeles

Austin

Chicago

Atlanta

Seattle

Miami

Grilled Chicken with Roasted Beets

Mushroom Quinoa Pilaf

Quinoa Plant Bowl

Rainbow Power Salad

Red tuna with Roasted vegetable 

Salmon Florentine

Salmon Veggie Bowl

Salmon with Mango Salsa

Seared Steak 

Tuna Poke Bowl

Andres Mendez

"Arugula, also known as rocket and rucola, is a less recognized cruciferous vegetable that provides many of the same benefits as the better-known vegetables of the same family - broccoli, kale, and Brussels sprouts. Arugula leaves are tender and bite-sized with a tangy flavor. Along with other leafy greens, arugula contains very high nitrate levels (more than 250 milligrams/100 grams). High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance."

Arugula

The main ingredient of the Mexican dip guacamole!!  Used for savory and sweet dishes, it always displays its subtle flavor and smooth texture. This oily fruit is recognized because of its nutritional value and its versatility in the kitchen. It is often referred as a superfood…which is not surprising given its health properties. It is true that it has fat but it is vegetable healthy oil with no cholesterol or saturated fat! It provides essential omega- 6 fatty acids, a type of polyunsaturated fatty acid (PUFA) that helps stimulate hair and skin growth, regulate metabolism and maintain the reproductive system among other benefits. In addition, it also has dietary fiber, vitamin E, K, and phosphorus. 

Avocado

One of the Mediterranean´s diet main ingredients, extra virgin olive oil provides a special flavor and aroma to each dish while adding no cholesterol and almost no saturated fat. It has omega-9 monounsaturated fatty acids (MUFAs) which may help to lower total blood cholesterol and "bad cholesterol" (LDL) while increasing "good cholesterol" (HDL), therefore contributing to decreasing the risk of heart disease and other chronic diseases. Moreover, it has vitamin E which is known to have antioxidant properties by protecting cells from free radicals. This vitamin is also involved in the immune function and other metabolic processes. That the oil is Virgin means that it has undergone less industrial processing, it is more natural. Therefore all its nutritional and organoleptic properties remain intact for your body to take advantage off!! 

Extra Virgin Olive Oil

Known for its unique aroma and its strong, spicy flavor that mellows and sweetens with its cooking, garlic is one of the most popular ingredients in all cuisines. Some studies have shown that it has antibacterial and potential anticancer properties. Other investigations state that it may also help regulate blood pressure and make blood thinner, thus protecting the heart. So go ahead and spice up your life with garlic!

Garlic Powder

Image result for red wine vinegar health benefitsmedlicker.com Like red wine, it is free of cholesterol, fat and sodium and chock full of anti-aging antioxidants. Unlike wine however, it doesn't contain alcohol, so feel free to toast your health daily! Two important ingredients in red wine vinegar that are currently being studied are acetic acid and resveratrol.

Red Wine Vinegar

This food is very low in Cholesterol and Sodium. It is also a good source of Thiamin, Magnesium, Phosphorus, Copper and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Niacin, Vitamin B6, Iron and Potassium.

Smoked Paprika

Walnuts can be eaten on their own as a snack or as part of a mix such as muesli, or as an ingredient of a dish. With only 14 kcal per unit, they are a great source of energy, protein (15%) and dietary fiber (7%). Even if they are high in oils, they have no cholesterol or saturated fat but do have the essential omega-3 (great antioxidant) and omega-6 (good for brain, mood and cell growth) fatty acids. Thus, they may reduce the risk of coronary heart disease when they are consumed on a regular basis within a healthy diet. Walnuts also contain copper, manganese, magnesium, and phosphorus. Moreover, they have melatonin which is a substance important to maintain good sleep.

Walnuts

small_grilled-chicken-salad-stock.jpg

thumbnail_grilled-chicken-salad-stock.jpg

Grilled Chicken with Rainbow Salad 

Grilled Chicken with Rainbow Salad

More Andres Mendez’s delicious meals

About Andres Mendez

Similar meals you may like