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GINADEBACA's Photo GINADEBACA SparkPoints: (5,732)
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Posts: 440
1/30/11 1:27 A

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Heart Food:
Avocado, Olive Oil & Black Beans.

Avocado
Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body.

"Avocados are awesome," says Dr. Sinatra. "They allow for the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health."

Health.com: 8 avocado recipes besides guacamole

Olive oil
Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.

Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties—they're the least processed—and use them instead of butter when cooking.

Legumes
Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium, and soluble fiber.

shine.yahoo.com/channel/food/the-10-
be
st-foods-for-your-heart-2441820/


Gina,
Team Leader of "Luscious Latinas"
teams.sparkpeople.com/lusciouslatina
s

---------
The dancer's body is simply the luminous manifestation of the soul.
-Isadora Duncan
Dance W/ Us in Los Angeles @
CabezaDeVacaCultura


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OHTHEANGST's Photo OHTHEANGST Posts: 86
11/4/08 12:07 A

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Thanks, your recipes rocks, i saw that many are rich in proteins, do you have any experience with protein powders? i bought one by herbalife, but i dont know well how to use it, in milk all the time gets boring and is too overpowering for fruit juice :s

'Anything worth doing is worth doing slowly.' (Mae West)

recently i discovered that this applies to weight loss as well :P


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CHICANA_PEACH's Photo CHICANA_PEACH Posts: 761
11/2/08 3:42 P

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I have some recipes on my page :) Some are latin too!

Knowing is not enough; we must apply. Willing is not enough; we must do.

FAILURE is NOT an option!



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OHTHEANGST's Photo OHTHEANGST Posts: 86
11/1/08 5:58 A

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thanks girls for the feedback, i recently discoveres sparkrecipes, so ill systematize my recipes there so we can be aware of the nutritional and caloric intake, and i can post links here!! could be come if many of us do this, we might get rid of the bad rap latin food got as fattening, i know is not true, is just we love our carbs and sometimes we suffer of portion distorion, latin food can be as healthier as any other ^^

'Anything worth doing is worth doing slowly.' (Mae West)

recently i discovered that this applies to weight loss as well :P


 Pounds lost: 23.4 
 
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GINADEBACA's Photo GINADEBACA SparkPoints: (5,732)
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10/31/08 4:31 A

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I love that you started this topic.
And I love these recipes.

Gina,
Team Leader of "Luscious Latinas"
teams.sparkpeople.com/lusciouslatina
s

---------
The dancer's body is simply the luminous manifestation of the soul.
-Isadora Duncan
Dance W/ Us in Los Angeles @
CabezaDeVacaCultura


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LATINA1980's Photo LATINA1980 Posts: 745
10/30/08 10:32 A

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Sounds so gooooood!!! unfortunately I have no recipes but I would love to know what everyone else's recipes are?


WHY ARE YOU GOING TO CHOOSE FAILURE..WHEN SUCCESS IS AN OPTION
..JILLIAN MICHAELS..



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OHTHEANGST's Photo OHTHEANGST Posts: 86
10/30/08 6:21 A

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Make over: i reduce the oil to 1 spoon and i use olive oil, i also cut the lemon because it make the salad soggy in a short time and i like to cook it in large quantities.

I could love read your recipes ^^

ENSALADA A LA CHILENA

4 cups finely sliced, onion
4 cups finely sliced peeled tomatoes

1 tsp. salt

pepper

3 tbsps. oil

lemon juice to taste

1/2 cup chopped fresh coriander


Put onions in a bowl. Cover with cold water and leave for an hour.
Drain well. Mix with the tomatoes on a large platter. Sprinkle with salt and pepper. Pour on oil and lemon juice. Mix and serve with chopped coriander on top.

http://www.tuchileaqui.com
http://www.amigofoods.com/

Edited by: OHTHEANGST at: 10/30/2008 (06:33)
'Anything worth doing is worth doing slowly.' (Mae West)

recently i discovered that this applies to weight loss as well :P


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88.74
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OHTHEANGST's Photo OHTHEANGST Posts: 86
10/30/08 5:58 A

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Hola chicas, i checked the team forum here and there and i failed to find a cooking thread, so i thought what the hell, ill start one, and ill start with one of my favorite traditional foods, the empanada:

A regular "pino"(red meat) empanada have about 500 calories, that is a lot for a single serving, so what i do is this, instead of fry them, i bake them, in the pino i use more onions than meat, and i mix the grounded meat half and half with soy meat hydrated in meat broth, and that way i easily cut the calories in half, double the proteins and sacrifice very little taste, here goes the recipe, dont forget to give a try to my healthy "make over"

Empanadas de pino

Ingredients; (serves 10)

Dough;

1,1/4 kilo flour (5 cups)
60 grs baking powder (2 tsp)
25 grs salt (1 tsp)
125 grs lard (1/4 lb)
250 m milk (1 cup)

Filing;

4 onions chopped
125 m oil (1/2 cup)
50 grs paprika (1 tbsp)
1/2 k ground beef (1 lb)
salt, oregano, pepper
1 bouillon cube
3 eggs

Dough preparation;

Sift flour, baking powder and salt together, add melted lard
and hot milk, mix little, mixing well, but not kneading. Let
stand for 20 minutes and then roll it. Cut in circles aprox
20 cm diameter, and put in each of them one tbsp stuffing,
one olive, 2 o 3 raisins, one slice of hard boiled egg,
moisten the edges and fold shapping them as triangles or
rectangles, brush with egg white or milk, puncture in 2 o 3
spots.
Place on a baking sheet and bake for 40 minutes at 375 F.

Filing preparation;

Fry onion in hot oil until cooked, lower the heat and add
paprika and ground beef, when cooked add the rest of the
spices, and the bouillon dissolved in 1/2 cup of water. Let
it simmer for 5 to 10 minutes on low heat. When cold use to
stuff the empanadas. Note; add 1/2 tsp of sugar to soften
onion. (optional)

Provecho!!

'Anything worth doing is worth doing slowly.' (Mae West)

recently i discovered that this applies to weight loss as well :P


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