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Pan Fried Salmon Cakes

Shrimp & Herbed Cauliflower Rice

Spinach Stuffed Artichoke Chicken Breast

Vegan Bowl

Vegan Crab Cakes

Cubano Burrito Panini

Chicken Greek Salad

Pesto Chicken Casserole

Pesto Chicken Breast

Mushroom Spinach

Ruben Garcia

It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.

Broccoli

The health benefits of brown rice continue with its fiber, which has been shown to reduce high cholesterol levels, one more way brown rice helps prevent atherosclerosis. Fiber also helps out by keeping blood sugar levels under control, so brown rice is an excellent grain choice for people with diabetes.

Brown Rice

Cornstarch offers some health benefits, but the high-calorie starch is not a good source of protein or vitamins. It contains only a small amount of some essential minerals, including phosphorus, calcium, iron, magnesium, potassium and zinc.

Corn Starch

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

Ginger has been a popular ingredient and herbal medicine for thousands of years in Asian, Indian, and Arabic herbal traditions. Fresh or dried, ginger´s spicy and strong taste brings life to your meals and also adds powerful benefits. Because of its gingerol, it can be used to prevent or treat nausea and vomiting from motion sickness, pregnancy, and in some cases cancer chemotherapy. It is also used to treat mild stomach upset, to reduce pain of osteoarthritis, and may even be used in heart disease and nasal allergies. Ongoing investigations suggest that it may help improve blood sugar control in type 2 diabetes. Ginger is rich in manganese, and has moderate amounts of magnesium and vitamin B6.

Ginger

Because of its antibacterial properties, pepper is also used to preserve food. It is a rich source of manganese, iron, potassium, vitamin-C, vitamin K, and dietary fiber. Black pepper is also a very good anti-inflammatory agent.

Ground Black Pepper

Also known as koshering salt, it is specially recognized because of its flake-like shape. Even though all three salts- sea, table and kosher- contain the same amount of sodium per gram, kosher salt yields less sodium per tablespoon because of its coarser grain. In other words, it enhances the flavor of each ingredient while protecting your heart from an excessive sodium intake!!

Kosher Salt

Oranges are a wonderful source of vitamin C, providing more than 100% of the daily value in just one unit. Vitamin C is a water-soluble antioxidant which protects the body against the effects of free radicals and therefore might help in the prevention of some types of cancer. This vitamin is also superb for maintaining the function of the immune system. Oranges also provides dietary fiber, potassium, and carotenoids such as beta-carotene and lutein which might be cardio-protective. 

Orange Juice

Besides capsaicin, chilies contain antioxidants, including vitamin C and carotenoids, which might also help improve insulin regulation. A little chili pepper can really perk up an omelet, add heat to a black bean/sweet potato soup, or transform an ordinary salad dressing. So, spice up your meals with chili peppers.

Red Chili Flakes

Soy sauce is used primarily in Asian dishes. It can be used as a marinade or as a complimentary condiment to a dish. Mainly people use it as an additional seasoning to Asian side dishes such as egg rolls, fried rice and crab rangoon. On meat as well; primarily it is used on pork, beef or chicken. It adds a salty flavor to food and only a small quantity impacts a dish.

Orange flank steak and broccoli

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About Ruben Garcia

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