Clinical kitchen

[Esli]

Digestive smoothie drink

Ingredients:

• 1 slice of papaya
• 1 cup low sugar yogurt
• 1 tablespoon bran
• 1 tablespoon honey

• Water to your choice, depending on whether you want thick or light

Preparation: mix all the ingredients in the blender.

Extras:

• If you are lactose intolerant use soy or almond milk added with calcium and vitamin D and add 1 pack of Yakult 40 LT. 
• I recommend not using straw to not ingest too much air (to avoid bloating) 
• Easy preparation, rich in protein, probiotics, vitamin D, calcium, fiber, antioxidants. Ideal for starting the day or after exercising.

We are in contact. Esli Orta, RD. 376 765 5563, 624 174 8403.

[Esli]

Try this snack 

Put to freeze in an ice mold your favorite flavor yogurt (low sugar).

Put to freeze melon, papaya and kiwi balls (or chopped into small squares). 

You can eat them as a dessert after the main course or as snacks between meals to moisten the mouth and stimulate salivation thanks to the soft acids of food. 

 We are in contact. Esli Orta, RD. 376 765 5563, 624 174 8403.

[Esli]

This recipe is thought about the health and functioning of bones, teeth, brain, muscles, hormones, physical energy and blood pressure. 

Omelette 

Ingredients:

• ½ cup of egg whites

• 1 cup raw spinach (disinfected)

• 5 mushrooms (disinfected)

• ¼ onion (disinfected)

• 2 slices of cheese

• Canola oil for cooking

• 2 slices of bread 

Preparation:

1. Chop the spinach, mushrooms and onion.

2. Preheat the onion with the mushrooms.

3. Mix the egg whites with the spinach in a bowl.

4. In a hot skillet pour 2 teaspoons of oil and pour the mixture.

5. Wait until it is cooked and add the cheese and the rest of the vegetables. Fold the omelette.

6. Toast the bread and assemble everything in a dish.

Additional features:

• Here we have a simple and practical preparation that is a source of protein, magnesium, folate and calcium.

• Add salt to taste if you do not have hypertension.

• Accompany with a cup of coffee or tea. 

We are in contact. Esli Orta, RD. 376 765 5563, 624 174 8403.

[virgogirl]

Omelette looks great, but white flower type products are very bad for those with hypertension. I try to avoid, but the stuff is everywhere.Therefore eating in restaurants is a challenge.

[RVGRINGO]

White flowers? Like daisies, or roses, etc.?

[Esli]

National Heart, Lung and Blood Institute proposes changes in lifestyle to reduce blood pressure values.

Reduce weight

DASH diet

Exercise

Less salt

Less alcohol

The DASH dietary pattern is high in vegetables, fruits, low-fat dairy products, whole grains, poultry, fish, and nuts; and low in sweets, sugar-sweetened beverages, and red meats. The DASH dietary pattern is low in saturated fat, total fat, and cholesterol. It is rich in potassium, magnesium, and calcium, as well as protein and fiber.

I will be uploading recipes for people with hypertension. If someone wants to raise specific recipes or recommendations for a disease tell me.

Greetings to all and thanks for reading.

Snack for hypertensive patients. Good sources of calcium, potassium, magnesium, fiber, protein, probiotics and low sodium.

Ingredients:

Low sugar natural yogurt

3 tablespoons crushed walnuts

1 glass of water

1/2 banana

1 cup of blackberries or frozen strawberries

1 cup of disinfected kale

1 teaspoon canola oil or chia

Mix the water with fruit and spinach in the blender. Serve and ingest instantly.

Serve a cup of yogurt and put the nuts on top. Garnish with a sprig of mint.

[CHILLIN]

Esli - let me say that I appreciate your enthusiasm on this topic. It's tough to change the lifelong habits of food and taste. Do you have any recipes for green papaya salad? Nice side to lean grilled beef, chicken or seafood.

[Esli]

Ingredients:

Fish steak (any fish)

Spices: salt, garlic, pepper, turmeric powder

Orange

Green papaya

Pineapple

Purple Onion

Ginger

Olive oil

Mix the orange juice with the spices. Sail the fish and let stand 1 night in a covered mold inside the refrigerator.

Cook the steamed fish with ginger zest.

Chop the onion and cilantro finely; Chop the fruits and the avocado into cubes. Mixture.

Serve the fish on a plate and season with the mixture.

[CHILLIN]

We have switched to avocado oil. Some say it is healthier and can stand up to high heat.

[Esli]

Avocado is also a good choice. Avocado and olive have similar fatty acids composition (monounsaturated). Both are good for long or high temperature cooking. Also depends on the taste you want in the dish.

[Esli]

“Let food be thy medicine and medicine be thy food.” Hippocrates

Recipes from the American Institute for Cancer Research

Is a mixture of colors, flavors and textures that make you smile. Because cancer prevention = eat delicious.

Sweet Potato Chili with Peanuts

Makes 10 servings

Ingredients

2 Tbsp. canola oil

·         1 medium onion, chopped

·         2 medium carrots, peeled and thinly sliced

·         1 medium green bell pepper, seeded and chopped

·         1 medium red bell pepper, seeded and chopped

·         3 garlic cloves, minced

·         2 pounds sweet potatoes, peeled and cut into bite-sized chunks (about 4 cups)

·         1 1/2 cups unsalted roasted peanuts

·         Crushed tomatoes

·         1 can (6 ounces) tomato paste

·         2 cans (4 ounces each) diced mild green chiles with liquid

·         4 to 6 Tbsp. chili powder, to taste

·         1 Tbsp. ground cumin, to taste

·         1 Tbsp. sugar

·         Salt and freshly ground pepper, to taste

Directions

1. In a large, heavy pot, heat the canola oil over medium heat. Add the onion, carrots, and bell peppers and sauté, stirring occasionally, for about 8 minutes, until vegetables are golden. Add the garlic and sauté stirring constantly for 30 seconds, until fragrant. Stir in the sweet potatoes, peanuts, tomatoes and juice, tomato paste, chiles and their liquid, chili powder, cumin and sugar.

2. Bring to a boil, then reduce the heat to low immediately and simmer gently, stirring occasionally, for 15 to 25 minutes until the sweet potatoes are just tender. Halfway through the cooking process, adjust the seasonings, adding more chili powder and cumin, if desired. Season to taste with salt and pepper and serve.

Save the rest in the refrigerator for later enjoyment or share

[Esli]

And the protein recipe right here

Skillet Chicken with Kale

Makes 4 Servings.

Ingredients

·         2 Tbsp. olive or canola oil, divided

·         4 chicken legs skinless

·         4 chicken thighs skinless

·         4 cloves fresh garlic, chopped

·         Fresh kale, divided

·         1/2 tsp. salt, divided

·         Freshly ground black pepper

·         1 Tbsp. Italian seasoning, plus 1/2 tsp.

·         Fire-roasted diced tomatoes

·         1¾-2 cups low-sodium chicken broth

Directions

Preheat oven to 325 degrees F.

In large ovenproof skillet, heat 1 tablespoon oil over medium-high heat. Add chicken and brown, 2 minutes on each side. Remove chicken from pan and set aside.

Add remaining oil and sauté garlic 30 seconds. Add half the kale and half the salt and sauté about 2 minutes until kale is wilted, stirring constantly. Add remaining kale and salt and cook about 2 minutes until kale is wilted, stirring constantly. Add a few grinds of fresh pepper and 1 tablespoon Italian seasoning. Stir in tomatoes and broth and bring to a boil. Turn off heat.

Arrange chicken over kale. Spoon broth over chicken. Season chicken with a few more grinds of pepper and remaining Italian seasoning. Cover and bake 55 minutes. (If not using ovenproof skillet, transfer kale mixture to casserole dish, top with chicken, add seasonings, cover and bake.)

In four wide soup or pasta bowls divide kale and top with chicken. If you prefer less broth, save leftover broth for another soup or stew.

[CHILLIN]

Keep 'em coming Esli! We just harvested some comote sweet potatoes. One of them is the size of my head. While looking for recipes it turns out the leaves of camote are also harvested and highly desirable. Our gardener says there are wild potatoes in the hills which are very good, and occasionally for sale at tianquis.

Was just reading about "whole 30" food - which is all about health, not losing weight. Look it up. It is interesting, but requires a reprogramming of your taste buds - takes time.

[Esli]

Wow! One the size of your head! That is enough to invite all the friends.

It's true, some wild potatoes grow in the area, some people make ointments. My father-in-law prepared a lotion that called the square root, ha ha. Has anti-inflammatory properties. Not as potent as drugs but uses the common anti-inflammatory chemical pathways.

[Esli]

Moroccan kebabs with vegetables and turkey

Ingredients

• 8 wooden or metal kebab skewers

• 4 large cloves garlic

• 3 Tbsp olive oil

• 2 Tbsp fresh lemon juice

• 1 tsp ground coriander

• 1 tsp cumin

• cayenne pepper, to taste

• cinnamon, to taste

• Salt and freshly ground black pepper, to taste

• ½ kg boneless, skinless turkey breast (or chicken breast)

• Salt and freshly ground black pepper, to taste.

• 1 lb. boneless, skinless turkey breast (or chicken breast)

• 1 medium green bell pepper

• 1 medium orange bell pepper

• 1 medium yellow bell pepper

• 16 cherry tomatoes

• 1 small onion

• ½ cup plain Greek yogurt

Directions

·         Soak wooden kebab skewers in water.

·         Line 2 large rimmed baking pans with foil (1 pan if grilling).

·         Mince garlic.

·         In medium mixing bowl, combine garlic, olive oil, lemon juice, coriander, cumin, cayenne pepper, cinnamon and salt and pepper to taste.

·         Remove 2 tablespoons marinade and set aside in large bowl.

·         Cut turkey breast into 16 equal size chucks. Add turkey to medium bowl with remaining marinade and toss well. Set turkey aside to marinate.

·         Cut and seed each bell pepper; cut into 8 pieces and add to large bowl with reserved marinade. Add cherry tomatoes and toss to coat with marinade.

·         Cut onion in half lengthwise and then each half into quarters, making 8 wedges.

·         To assemble kebabs on skewers slide on tomato, green pepper, turkey, half an onion wedge, red pepper, other half onion wedge, turkey, yellow pepper and tomato or in preferred order. Lay kebabs on baking pan.

·         If broiling, position oven cooking rack 6 inches from broiler and turn on high. If grilling, prepare grill.

·         Broil or grill kebabs 6 minutes. Turn kebabs and cook 6-8 minutes or until internal temperature of turkey is well cooked.

Serve with yogurt