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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

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

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

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

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

The American Heart Association recommends regular fish consumption: 2 servings per week of fatty fish. Salmon is one of them, and it is an excellent source of omega-3, an essential polyunsaturated fatty acid (PUFA) that enhances cardiovascular health by modestly lowering blood pressure and stimulating blood circulation. It also helps reduce triglycerides, increase "good cholesterol" (HDL) and has anti-inflammatory properties. Therefore it helps reduce the risk of chronic diseases. Ongoing research might also demonstrate its importance for cognitive and behavioral function. In addition, salmon is a great source of high-quality protein and iron (heminic- easily absorbed iron) and may also be considered as a source of calcium when it is canned with the bones.

Salmon

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Salmon beets broccoli  avocado salad

Salmon beets broccoli avocado salad

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