The Balanced Bowl

01/06/2023

Eating and drinking my way through CDMX was incredible. Here are a few of the amazing things I had from
Can’t wait to come back! ❤️🇲🇽

09/19/2022

Too many zucchinis in the garden to keep up with?

Honestly I used to get so overwhelmed by zuke szn. ALWAYS WAY TOO MANY

But I’m always excited to make this recipe because it is the definition of healthy comfort food

ZUCCHINI LASAGNA BABYYYY

Don’t skip this opportunity to give your zucchini the recipe it deserves

On the blog so go check it out 🙃

12/16/2020

🥢VEGAN PAD THAI🥢

This has to be my favorite menu item this week. So many veggies! And making the vegan fish sauce was such a cool experience, and I was amazed at the packed nutrition profile! It includes seaweed which is a great ingredient to not only replicate seafood flavors, but add extra nutrients!

Seaweed is the #1 source of iodine for vegans (besides iodized salt which in my opinion is garbage) Iodine is essential in the production of thyroid hormones, which affect our energy levels and metabolism. If you have a thyroid issue, especially overproduction, be mindful of this fact!

Remember the tofu eggs used in the fried rice? Yup, we’re doing it again! Trust me, if you love pad thai, you will absolutely LOVE this plant-based version. (I do have regular as well with other protein options)

Order your kits by 5pm today to get the Friday delivery!
Link in bio

12/06/2020

🍚VEGAN FRIED RICE🍚
This is just one of the options for this week’s BB meal kits. And let me tell you, I NAILED the flavors in this 😋. Crumbled tofu instead of eggs, seasoned with black salt for the eggy taste. It’s crazy how similar it is!
This dish is LOADED with veggies and protein yet it still felt like an indulgent comfort food. It only took 40 min to make and I’m sure this will quickly become one of your staples. (Such an easy way to use up leftover veggies)
This week’s kit recipients are in for a treat! Link in Bio to get on the waitlist!!

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11/30/2020

You're gonna want to SAVE & SHARE this!

Did you know some foods are more nutritious when cooked?? Here are some considerations when cooking:

1. Knowing the type of food and whether eating raw vs cooked is better
2. Cooking method
3. Food pairing

Carrots, spinach, and mushrooms are some examples of foods that are nutritiously affected by the cooking process.

Carrots- cooking boosts its beta-carotene levels
Spinach- oxalic acid, which can be reduced in cooking, can inhibit iron and calcium absorption.
Mushrooms- cooked mushrooms have higher levels of potassium, niacin, and zinc than raw ones. antioxidant value is also improved

Methods of cooking such as steaming, boiling, roasting, and frying also interact with nutrients in food.

Steaming- minimal loss of vitamins, low fat cooking option
Boiling- more vitamins leech into the water, another low fat cooking option
Roasting- minimal loss of nutrients, however burning can affect the quality
Frying- high fat cooking, can damage delicate omega-3s and reduce carotenoid (vitamin A) levels by 13%

Pairing certain foods with each other can increase the nutritional value. For example, cooking with oils and fats. Some vitamins (A,D,E,K) NEED fats in order to absorb in the body. Protein (amino acids) sometimes need to be paired with other foods to be 'complete'. For example beans and rice. Beans have the amino acids rice doesn't and vice versa. Together, they make up a complete protein, containing all essential aminos.

11/23/2020

🍞The Truth about CARBS 🥖

[DISCLAIMER: All info here is assuming no other illnesses and that the body is functioning typically. Plenty of autoimmune diseases and system imbalances can affect how these processes work. ]

There was a past version of me who would’ve CRINGED at this picture. processed carbs?? butter on bread?? I instantly saw 10lbs go up on the scale. There were plenty of times in my dieting experience where carbs were demonized, but why? I’m going to explain a little bit of the science so it makes some sense..

There are 2 main types of carbs:

Simple- fruit, milk, processed grains, sugary foods. Sends a spike in our blood sugar which stresses our bodies out and signals fat storage

Complex- beans, whole grains, vegetables. Slower, more sustained energy, contains more fiber and nutrients that help other systems in the body.

So the way carbs digest in our body are affected by other nutrients as well. If carbs are consumed with fiber, fat and protein, it has a much different affect on our body than if we just eat it alone. Fat and fiber slow spikes in blood sugar and carbs and protein work synergistically to transport nutrients to the cells and protect lean muscle mass.

So we may already know that, for example, fries are ‘unhealthy’ but why? Aren’t potatoes a vegetable and its pretty much in its whole form? It’s a high starch vegetable (simple carb), all the fiber and nutrients live in the skin (which is often removed) and it is cooked in a highly processed oil. When that food is digested, there is often a blood sugar spike and all the glucose released in that process sends the fat right to storage.

NOW this does not mean this food is going to KILL you, I actually ate some fries yesterday and they were delicious (obviously 😉) BUT when choosing foods that align with your health goals, it is empowering to know how foods interact and affect you.

The number one thing that caused my yo-yo dieting, gaining weight, and unhealthy relationship with food (and subsequently myself) was not having some fries when I was offered them. I just understood where to find balance in the other food choices I was making

So, who else LOVES fries? 🍟👇🏻

11/13/2020

🌀OVERWHELM🌀
As a person who struggles with anxiety I get overwhelmed All. The. Time. I’m pretty sure it goes hand in hand.
How do we deal with the overstimulation of work, social life, social media, information, our own emotions? Here are some self care tips:
💕Call someone. Talk to someone you trust, who you can feel safe with. (If you can’t think of anyone call me)
💕Breathe. No but really. Box breath work is super simple and can help settle you. 4 count inhale, hold, 4 count exhale.
💕Curl up in a ball and cry. I’m not kidding. Release. The only way out is through.
The build up of intense emotions and anxiety CAN be a symptom of other health conditions such as poor gut health, hormone imbalance, thyroid issues, high blood pressure, blood sugar irregularities.. the list goes on.
We heal inside and out. It’s the only way.
💖Take care of yourself and let me know how I can help 💖
(Link in bio to schedule a call if you need to release) ⁣⁣⁣⁣⁣⁣

11/11/2020

11/03/2020

👊🏻DELICATA SQUASH👊🏻
This has to be my favorite squash.. it’s naturally sweet, easy to cook, and you can eat the SKIN!
That’s right, no food waste.. makes my little environmental heart sing 🥰
I would use this squash as a side, salad topper, or just on its own. Not really a squash I would blend up into a soup, it’s just too good goin solo! Butternut and kabocha are great soup squashes!
Remove seeds, cut into half moons (or full circles) about an inch think and cook at 350 for 30 min.
Who else loves this squash 🙋🏼‍♀️ or never heard of it 🤷🏼‍♀️ let me know! 👇🏻

11/02/2020

🧅SHALLOT VINAIGRETTE🧄
I love making my own dressing.. it’s easier than you would think! I get to change the flavors, add or take out sugar (so often found in store bought) and choose the quality of the ingredients I use.
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A simple vinaigrette uses 1/3 vinegar, 2/3 oil. Add in mustard for better emulsion (the creamy texture) or garlic powder and other seasonings for extra flavor. You’ll add all ingredients to a bowl EXCEPT the oil and whisk together while slowly pouring the oil in (this creates emulsion)
💥 FOR A QUICK VIN just add it all to a jar and shake!
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For this recipe, you could use a blender for all the ingredients or just chop up the shallot very fine and add it to a simple vin recipe 🙃
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1/3 cup sherry vinegar (or red wine vinegar)
2/3 cup olive oil
1 small shallot
2 cloves roasted garlic
1 tsp Dijon mustard
1 tsp honey (optional)
Salt and pepper to taste
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Add all ingredients to a blender, blend until you notice the creamy texture, and you’re done!
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Try making your own vinaigrette and let me know how it worked out for you! 👇🏻

06/23/2018

FYI

Medicinal value of whole foods listed.