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Eat well, live well

A Nutrition Expert and Best-Selling Author at Your Service! Discover Delicious and Healthy Recipes for a More Balanced Life.

I am an expert nutritionist and best-selling author of recipe books. I am passionate about creating tasty and nutritious dishes.

04/06/2025

Pulled Pork Beer Sandwiches
(Ready in about 10 hours | Serves 16)
Ingredients
• 1 medium sized pork butt roast
• 1 large onion, chopped
• 3 crushed garlic cloves
• 2 carrots, thinly sliced
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon cayenne pepper
• 1 teaspoon sea salt
• 1 teaspoon ground black pepper
• 1 teaspoon of cumin powder
• 1 can of beer (12 fluid ounces)
• 1 cup barbecue sauce
instructions
1. Pierce the pork with a carving fork.
2. Place all ingredients, except barbecue sauce, in a slow cooker.
3. Set slow cooker to high; cook for 1 hour. Then reduce heat to low and cook for 6 to 8 hours more.
4. Shred the cooked pork and return it to the slow cooker. Add the barbecue sauce and cook for another hour.
5. Serve on your favorite hamburger buns and enjoy!

03/06/2025

Mom's Apple Crust
(Ready in about 3 hours | Serves 6)
Ingredients
• 2/3 cup old fashioned oats
• 2/3 cup brown sugar, packed
• 2/3 cup all-purpose flour
• 1 teaspoon of allspice
• 1 teaspoon of cinnamon
• 1/2 cup butter
• 5-6 tart apples, cored and sliced
instructions
1. In a medium mixing bowl, combine first six ingredients. Mix until well combined.
2. Place the sliced apples in your slow cooker.
3. Sprinkle oat mixture over apples in slow cooker.
4. Cover the slow cooker with three paper towels. Set the slow cooker to high and cook for about 3 hours.

20/05/2025

CrockPot Beef Picadillo
Servings: 8
Cooking time: 10 hours
Ingredients
2 pounds ground beef
1 ½ tablespoons chili powder
2 tablespoons dried oregano
1 teaspoon of cinnamon powder
1 cup tomatoes, chopped
1 red onion, chopped
2 Anaheim peppers, seeded and chopped
20 green olives, pitted and chopped
8 cloves garlic, chopped
Salt and pepper to taste
Instructions
1. Place all ingredients in the CrockPot.
2. Give a good shake.
3. Close the lid and cook on high for 8 hours or on low for 10 hours.
Nutritional Information: Calories per serving: 317; Carbohydrates: 4.5 g; Protein:
29.6 g; Fat: 19.8 g; Sugar: 0g; Sodium: 862 mg; Fiber: 2.7g

19/05/2025

Slow Cooker Beef Rendang
Servings: 8
Cooking time: 10 hours
Ingredients
½ cup desiccated coconut, toasted
6 dried bird's eye chilies, chopped
1 teaspoon ground cumin
2 teaspoons ground coriander
1 teaspoon of turmeric powder
1 teaspoon salt
6 cloves garlic, chopped
½ cup water
1 tablespoon coconut oil
6 kafir leaves
2 stalks of lemongrass
1 cup coconut cream
1 beef shoulder, cut into pieces
½ cup cilantro leaves, chopped
Instructions
1. Place all ingredients except cilantro leaves in the CrockPot. 2. Give a good stir.
3. Close the lid and cook on high for 8 hours or on low for 10 hours.
4. Garnish with coriander once cooked.
Nutritional Information: Calories per serving: 305; Carbohydrates: 6.5g; Protein: 32.3g; Fat: 18.7g; Sugar: 0g; Sodium: 830mg; Fiber: 3.7g

16/05/2025

Cauliflower with eggplant
Preparation time: 10 minutes
Cooking time: 5 hours
Serving: 4
Ingredients:
2 small eggplants, diced
1/2 cup cauliflower, diced
1 teaspoon oregano, diced
1/2 cup parsley, chopped
Salt and black pepper - to taste
10 tablespoons olive oil
2 ½ lbs tomatoes, halved and grated
1 green pepper, diced
1 yellow onion, diced
1 tablespoon garlic, minced
3 ounces feta cheese, crumbled
½ cup vegetable broth
Method:
1. Start by throwing all the ingredients: into your slow cooker except the cheese.
2. Cover its lid and cook for 5 hours at low temperature.
3. Once done, remove its lid and stir.
4. Top with feta cheese.
5. Serve hot.
Nutritional information per serving:
Calories 288
Total fat 25.5 g
Saturated fat 7.4 g
Cholesterol 66 mg
Sodium 73mg
Total carbohydrates 4.4 g
Fiber 0.6 g
Sugar 0.1 g
Protein 3.4 g

15/05/2025

Balsamic Cabbage Leaves
Preparation time: 10 minutes
Cooking time: 2 hours
Serving: 2
Ingredients:
1 bunch green cabbage, trimmed
2 tablespoons olive oil
1 teaspoon of swerve
1 yellow onion, diced
3 cloves garlic, chopped
2 tablespoons tomato puree
1 tablespoon balsamic vinegar
Salt and black pepper - to taste
Method:
1. Start by throwing all the ingredients: into your slow cooker.
2. Cover its lid and cook for 2 hours at low temperature.
3. Once done, remove its lid and stir.
4. Garnish as desired.
5. Serve hot.
Nutritional information per serving:
Calories 371
Total fat 14.5 g
Saturated fat 3.4 g
Cholesterol 361 mg
Sodium 66 mg
Total carbohydrates 4.8 g
Fiber 0.7 g
Sugar 0.3 g
Protein 5.1 g

13/05/2025

Tomatoes stuffed with mushrooms
Preparation time: 10 minutes
Cooking time: 4 hours
Serving: 4
Ingredients:
4 tomatoes, tops cut off and pulp scooped out and diced
1 yellow onion, diced
1/2 cup mushrooms, diced
1 tablespoon panko breadcrumbs
1 tablespoon melted butter
1/4 teaspoon caraway seeds
1 tablespoon parsley, chopped
2 tablespoons celery, diced
1 cup cottage cheese
Salt and black pepper - to taste
¼ cup vegetable broth
Method:
1. Start by throwing in all the Ingredients: except the tomatoes and the Stock.
2. Divide this mixture into the hollowed-out tomatoes.
3. Pour the broth into the slow cooker and place the stuffed tomatoes in it.
4. Cover its lid and cook for 4 hours at low temperature.
5. Once done, remove its lid and stir.
6. Garnish as desired.
7. Serve hot.
Nutritional information per serving:
Calories 229
Total fat 0.5 g
Saturated fat 2.4 g
Cholesterol 69 mg
Sodium 58 mg
Total carbohydrates 1.4 g
Fiber 0.7 g
Sugar 0.3 g
Protein 1.4 g

12/05/2025

Spinach Stuffed Portobello Cups
Preparation time: 10 minutes
Cooking time: 3 hours
Serving: 4
Ingredients:
4 portobello mushrooms, stemmed and diced
10 basil leaves
1 tablespoon parsley
1/4 cup olive oil
8 cherry tomatoes, halved
1 cup baby spinach
3 cloves garlic, diced
1 cup almonds, coarsely diced
½ cup vegetable broth
Salt and black pepper - to taste
Method:
1. Start by throwing in all the Ingredients: except the mushrooms and the Stock.
2. Divide this mixture into the mushroom caps.
3. Pour the broth into the slow cooker and place the stuffed mushrooms in this mixture.
4. Cover its lid and cook for 3 hours at low temperature.
5. Once done, remove its lid and stir.
6. Garnish as desired.
7. Serve hot.
Nutritional information per serving:
Calories 231
Total fat 14.3 g
Saturated fat 3.9 g
Cholesterol 349 mg
Sodium 45 mg
Total carbohydrates 7.1 g
Fiber 3.5 g
Sugar 2.1 g
Protein 3.6 g

09/05/2025

Coconut Risotto
Servings: 4
Cooking time: 20 minutes
Ingredients:
2 cups cauliflower rice
1 cup coconut milk
2 tablespoons coconut oil, melted
1 tablespoon chopped coriander
1 tablespoon olive oil
1 teaspoon lime zest, grated
2 tablespoons grated parmesan cheese
Directions:
1. In a pan that fits your air fryer, combine all ingredients, stir, insert into air fryer and cook at 360 degrees F for 20 minutes. Divide between plates and serve as a side dish.

08/05/2025

Vegetable and egg salad
Servings: 4
Cooking time: 35 minutes
Ingredients:
1/3 pound Brussels sprouts
1/2 cup radishes, sliced
1/2 cup mozzarella cheese, crumbled
1 red onion, chopped
4 hard-boiled, sliced eggs
Bandage:
1/4 cup olive oil
2 tablespoons champagne vinegar
1 teaspoon Dijon mustard
Sea salt and ground black pepper, to taste
Directions:
1. Start by preheating your air fryer to 380 degrees F. 2. Add the Brussels sprouts and radishes to the cooking basket. Spritz with cooking spray and cook for 15 minutes. Let cool to room temperature, about 15 minutes.
3. Mix the vegetables with the cheese and red onion.
4. Mix all the dressing ingredients and mix well. Serve garnished with hard-boiled eggs. Enjoy!

07/05/2025

. Delicious ratatouille
Servings: 6
Cooking time: 15 minutes
Ingredients:
1 eggplant, diced
3 cloves garlic, chopped
1 onion, diced
3 diced tomatoes
2 peppers, diced
1 tablespoon of vinegar
1 1/2 tablespoons olive oil
2 tablespoons of Provencal herbs
Pepper
Salt
Directions:
1. Preheat the air fryer.
2. Add all ingredients to the bowl and mix well and transfer to the Air Fryer baking dish.
3. Place the dish in the air fryer and cook for 15 minutes.
Stir halfway. 4. Serve and enjoy.

06/05/2025

Roasted eggplant
Servings: 1
Cooking time: 20 minutes
Ingredients:
1 large eggplant
2 tbsp. olive oil
¼ tsp salt
½ teaspoon garlic powder
Directions:
1. Prepare the eggplant by cutting off the top and bottom and slicing it into slices about a quarter inch thick.
2. Brush the slices with olive oil, coating both sides. Season each side with pinches of salt and garlic powder.
3. Place the slices in the fryer and cook for fifteen minutes at 0°F. 4. Serve immediately.

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