Health and Nutrition Blog

September 24, 2014

This is a great alternative to traditional egg-based mayonnaise. 1 avocado, pitted, peeled and coarsely chopped 1-tablespoon Dijon mustard 3-tablespoons extra virgin olive oil 1 garlic clove 2-tablespoons fresh lemon juice Salt and pepper to taste Optional: Fresh Jalapeño Combine all the ingredients and blend to desired consistency. Enjoy!  

Posted in Recipes by Mari Pizarro
September 17, 2014
Traditional pesto tends to be too heavy and too oily for my taste. This is a lighter version that’s amazingly rich even without the pine nuts. The addition of zucchini, substituting cow’s pecorino for soft goat cheese (or raw sheep pecorino) and using a little less olive oil creates a wonderful rustic mouth full.1 medium zucchini, roughly chopped
  • Handful of fresh basil leaves
  • 2-3 garlic cloves Up to ¼ cup extra-virgin olive oil
  • ½ cup of cheese of choice (creamy goat or freshly grated raw sheep pecorino)
  • Salt and Pepper to taste

  Process the zucchini, basil, and garlic in a food processor (or blender) and pulse until slightly coarse, dr

Posted in Recipes by Mari Pizarro
September 12, 2014

Don’t let hidden sugars sneak their way into your food. Or worse, your children’s food! It is hard to identify added sugars hiding in store-bought food. Don’t let some of their healthy-sounding names fool you.SUGAR IS SUGAR! Either way you slice it, sugar raises your blood sugar and spikes insulin, leading to that dreaded belly fat and disease. Between raising your triglycerides, increasing adipose tissues, and triggering cravings, ALL sugar is inflammatory in excess. Limit your serving to a max of 6 grams not more than three times per day. Stay away from: Brown Rice Syrup, Fruit Juice Concentrate, Pasteurized Fruit Juice, Cane Sugar/Juice, Evaporated Cane Juice, Raw Cane Sugar, Brown Sugar, Beet/Palm/Date/Coconut Sugar, Barley Malt, Malt Syrup, Corn Syrup, High Fructose Corn Syrup, Muscovado Sugar, Turbinado Sugar, Demerara Sugar. And other sneaky names such as Dextrose, Maltodextrin, Glucose, Fructose, Sucrose, Maltose, Lactose, Galactose, Sorghum Syrup, Caramel, Sucanat, Rapadura, Luo Han Guo, Xylitol And yes, just because it says organic

Posted in Health/Fitness by Mari Pizarro
September 10, 2014

Turn this classic recipe into a healthier option using Goat Yogurt , which is easier to digest and lighter than cows milk yogurts. 1-cup plain goat yogurt 1 medium seedless cucumber, shredded (you can use a cheese shredder for great results) 1-tablespoon fresh lemon juice ¼ cup of fresh dill (one tablespoon if dried) 1-tablespoon dehydrated onion Salt and Pepper to taste Combine all ingredients in a bowl and enjoy! I love to pour this sauce over salmon or other sea food items. Can also be used as a delicious salad dressing, just blend in a blender for a smoother result.  

Posted in Recipes by Mari Pizarro
September 5, 2014

Here is something that most people don’t know; the food industry has deliberately hooked us with addictive combinations of sugar, flour and chemicals that make controlling our weight or getting healthy through the use of willpower nearly impossible. Some of the biggest processed food companies spend millions in research and hire specialized chemists to create the perfect addictive food combos. I’ve bet you have heard the pitch “can’t have only one” or “cant stop at one?” Now you know why. Salud! “Food for Thought” is a quick informational post I have prepared with you in mind. If any of the topics interests you please let me know and I can certainly expand on it.

Posted in Health/Fitness by Mari Pizarro
September 3, 2014

This is a very light and easy to digest dip/spread. Incorporating tahini and spices makes this dip/spread luscious and appetizing. 2 medium eggplant, cut in half length-wise 2 garlic cloves, minced 1⁄4 cup chopped parsley leaves 1-teaspoon cumin 2-tablespoons fresh lemon juice Salt and Pepper to taste 2-tablespoons chopped mint (optional) Broil the eggplants, (skin side up), under high heat until the skin is charred and the flesh feels soft (about 15 min). Scoop out the flesh from the skin. Combine all the ingredients and blend in a food processor until pureed. Garnish with mint if desired and serve. I love to serve it drizzled with olive oil, yum!!

Posted in Recipes by Mari Pizarro
August 29, 2014

Food literally communicates with our genes and controls gene expression, hormones and metabolism. What we put in our mouth has the potential to determine whether or not we will get sick or gain weight. For example; eating a sugar cookie versus a handful of raw almonds can activate disease-promoting genes. Instead, choose a nutrient-dense meal where quality calories work in conjunction with your health goals! Salud!! “Food for Thought” is a quick informational post I have prepared with you in mind. If any of the topics interest you please let me know and I can certainly expand. Genes

Posted in Health/Fitness by Mari Pizarro
August 20, 2014

Basil Guacamole Guacamole makes a great spread for collard rolls, a dip for raw veggies, a dip for sprouted tortilla chips and a delicious dressing for salads. Here is a guacamole version with a basil twist. 2 avocados, pitted and peeled ¼ cup finely diced red bell pepper ¼ cup finely chopped mint leaves ¼ cup finely chopped basil 4 scallions, finely chopped (use sweet onions if scallions are not available) 1 knob ginger, peeled and minced 1-tablespoon fresh lime juice 1-tablespoon minced lemongrass (ok to buy dried) 2-tablespoons fresh lime juice 1-tablespoon soy sauce (Bragg’s brand) Optional: 1-tablespoon Chile paste (or hot sauce) Mash avocados with a fork until nearly smooth, and then stir in the rest of the ingredients. Enjoy! Guacamole

Posted in Recipes by Mari Pizarro