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Nourishment in a bowl

maria paula quintana

Photo by laperla_foto/iStock / Getty Images
Photo by laperla_foto/iStock / Getty Images

I like salads that are filling and keep me satisfied for a long time. I prefer my lunch to be the bigger meal of the day and this salad hits the spot! The key for this bowl is to choose ingredients that are dense and nutritious like avocados!

It's basically a huge salad bowl with the base being dark leafy greens, topped with a protein, a carbohydrate, and a healthy fat. It's the perfect meal in bowl, and completely nourishing when you are choosing your toppings wisely. 



  • 2 cups romaine, roughly chopped
  • 1 cup spinach
  • 4-5 roasted brussels sprouts (from batch cooking day)
  • 1 roasted sweet potato
  • ½ cup carrots, shredded or diced
  • ¼ cup cucumber, sliced thinly
  • ¼ of an avocado
  • 3 tablespoons nutritional yeast
  • 3 tablespoons hemp seeds
  • 2 tablespoons hummus (of your choice)
  • fresh squeezed lemon
  • 2 tablespoons apple cider vinegar
  • dash of kelp granules
  • dash of cayenne pepper (optional)


  1. Start by filling a large salad bowl with the dark leafy greens.
  2. Next, top with all the remaining vegetables, sweet potatoes, and hemp seeds; piling them in their own "spot" in the bowl (as pictured).
  3. You can arrange each ingredient in a pile and then wait to stir everything together, or you can simply top the dark leafy greens with all the remaining ingredients at the same time and stir thoroughly.
  4. The nutritional yeast + the hummus + the apple cider vinegar makes for a thick and creamy dressing on it's own.
  5. Serve and enjoy

Skin delight

maria paula quintana

This smoothie has so many powerful ingredients that as soon as you introduce it to your diet you will notice an amazing glow on your skin immediately! It's great with frozen fruit, or even just ice. The spirulina is going to add quite an interesting color to the final product...just so you know :-)

Photo by Alexandra Grablewski/Digital Vision / Getty Images
Photo by Alexandra Grablewski/Digital Vision / Getty Images


  • 1 cup of coconut milk or almond milk
  • 2 handfuls organic spinach
  • ½ cup strawberries, frozen or fresh
  • ½ cup blueberries, frozen or fresh
  • ½ cup organic carrots, fresh
  • 2-3 dates, pitted
  • 1 tablespoon spirulina
  • 2 tablespoons raw cacao powder
  • 2 tablespoons chia seeds
  • 1 tablespoon pumpkin seeds
  • 1 teaspoon maca
  • 1 scoop sprouted rice protein or whichever vegetable protein you like
  • 1 packet frozen acai pulp (or use 1 tablespoon acai powder)
  • ½ teaspoon vanilla extract
  • dash of cinnamon


Simply add all the ingredients to a high speed blender/Vitamix and blend until smooth. If you're using a traditional blender, I recommend adding the liquid and carrot first since the carrot is the hardest to blend, followed by the remaining ingredients. Adjust dates for sweetness. May add ice to chill further. Serve immediately and enjoy chilled!

All we need is love...

maria paula quintana

This is so true! All you need is love but a little chocolate now and then doesn't hurt! Chocolate is such a rich indulgent treat that it's almost hard to believe that it can actually be good for you. Indeed studies suggest that people who eat moderate amounts of dark chocolate may have lower risk of heart failure and lower incidence of high blood pressure, hardened arteries and even strokes. So don't feel bad about this companion of yours; just use it in moderation (yes, I know, easier said than done) and use it to add flavor and energy to your smoothies or other recipes.




Chocolate chia pudding

maria paula quintana

Chia seeds are a wonderful tiny seeds, that are packed with tons of nutrients and have many benefits for your health. Great for curbing cravings, increasing energy and adding more fiber and Omega 3's to our diet. Chia seeds are super easy to use because they can be used in everything!  They can be used in every single dish you like to prepare: They could be added raw to salads or to smoothies, they can even be an egg substitute. I have used them instead of eggs to make amazing pancakes.

In this recipe we mixed Chia seeds with raw cacao to get a rich chocolatey flavor because I love chocolate! But they can also be used to make a delicious chia breakfast pudding instead of regular oats.


  • 1 cup of unsweetened vanilla almond milk
  • 1/4 cup chia seeds
  • 1 teaspoon of pure vanilla extract
  • 1 tablespoon raw cacao powder
  • 1/2- 1 cup of berries
  • tiny bit of stevia or coconut palm sugar


Photo by EllenMol1814/iStock / Getty Images
Photo by EllenMol1814/iStock / Getty Images


Place all ingredients on a blender, and mix well. Refrigerate for about 10 minutes while it forms a pudding like consistency. Enjoy!