Summer Flow Recipes!

Summer Flow Recipes!

 

Go on a Road Trip & Get Yourself a Summer Basket of Organic Fruits and Vegetables Before the end of Summer!

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( You still have time to experience this amazingness!)

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A way to know what fruits and vegetables are in season is to visit your local farmer’s markets. A way to build a link to our beautiful province is to support our local farmers.

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Given the beautiful weather, I feel like making a weekend trip to find diverse produce in Ontario, can get our hearts flowing with purpose and joy. Not only do we get to explore, and see the beauty of where we live but also, to try seasonal whole foods that nourish, and prepare our bodies to soar in the coming months.

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This is why today, I want to share a site to Ontario Farmer’s Markets to encourage readers to get out there, explore, truly connect with seasonal goods & meet diverse communities.

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CHECK OUR A WONDERFUL RESOURCE FOR FARMER’S MARKETS IN ONTARIO: http://farmersmarketsontario.com

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I am a Peruvian at heart, living in Canada,  with a penchant for Health Coaching, and I truly believe that seasonal organic whole foods, have the answer to many of the popular ailments of our locations.

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Truly, they are also a fundamental way to allow our bio-individuality to develop the immunity to survive a new place with: its seasons, climate, cultural development, and particularities.

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I know that when in Canada, my body might nourish more from blueberries & to highly vitamin C foods. While in Peru,  my body might nourish better from corn, and fish for example.  While in Greece, or somewhere else, bodies must meet  local foods slowly in order to soar in that location.

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I’ll give you a simple example for Ontario:

Do you suffer from seasonal allergies every April? Did you know that Dandelion grows  all over Ontario in April, and that it is supports  a liver detox that can support our bodies during warmer weather?

Also did you know that, peaches that grow abundantly in August can give you the storage of Vitamin C needed for the change of weather coming September?

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It is fantastic to know that produce everywhere supports our immune system by producing nutrients that can help our bodies adapt to each season. We have to be so thankful for nature’s wisdom everywhere. The earth creates ways to make our lives healthier…. We just have to respect seasonal timings, advocate for the integrity of our soul free of pesticides, and pay close attention to  our farming community!

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I hope you enjoyed reading this article as much as I enjoyed writing it today. In Peru, we call the earth ” Pachamama” and she is alive, venerated, and payed homage too.  May we do that wherever we are.

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I wish you a happy, healthy weekend! Get out there, and explore.

Warmly,

Alexandra

@photo by Pixabay

Summer Quinoa Bowl ( Gluten free/ High in protein & vital nutrients and vitamins)

This Summer Quinoa bowl offers an opportunity to benefit from a plant based meal that will leave everyone in your family or, friends filled with high quality nutrients, vitamins, and protein.
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Quinoa was seen as the ‘ Mother grain” by the Inca culture in Peru. It is not only high in protein, fibre, B-vitamins, magnesium, calcium and vitamin E but, also naturally gluten-free.
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Quinoa makes a wonderful fresh salad for the cottage or the beach. You can add many fun topics to it make in it colourful and inviting the benefits of other vegetable and fruit nutrients into your plate! Eat the rainbow, it will feed your body and your mood with positivity.
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Ready for the recipe?
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QUINOA SALAD FRESH RECIPE ( Serves 3-4 people)

INGREDIENTS:
2 cups of Quinoa
3 limes
2 cups of cherry tomatoes
1 cup of fresh mint
2 tea spoons of olive oil
2 cups of Arugula
1 AVOCADO ( optional)

PREPARATION:
Boil 2 cups of Organic Quinoa with 3 cups of Water until Quinoa is tender
Once boiled, turn fire down and let water absorb
Leave Quinoa to cool down
Once Quinoa is cool, add chopped cherry tomatoes, arugula, and mint leaves

PERUVIAN STYLE DRESSING:

2 squeezed limes, 2 tea spoons of olive oil, a pinch of sea salt.
MIX AND ADD TO SALAD!
ADD AVOCADO IF NEEDED
ADD EXTRA LIME TO DECORATE
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Don’t forget to eat mindfully, to breate, to chew, and take the time to give thanks for the food before serving! Our kitchens and our dinning tables are temples where we get to practice community, and gratitude for the pleasures our Mother Earth provides with!
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Happy weekend Peru Flow,

Warmly,
Alexandra

OH MY GOD YES! 🥳💖 🎉CACAO LUCUMA FLOW BROWNIE ( Gluten Free/ Vegan Optional)

I got my moon on the Full Moon last week. Does anyone identify with intense chocolate cravings? Well, I have stopped judging myself and have become proactive in giving myself the nutrients my body needs. This year at the Institute of Integrative Nutrition (IIN) I learnt that cravings are ways of communication from our bodies.
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Cravings are key information to find out what nutrients and minerals our bodies need in a specific time.
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For example, my desire for chocolate during my moon time is really a way of my body asking me to add more: fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium into my diet. All of which are basic nutrients in Cacao.
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Craving are also alerts from our psyches asking us to slow down and to give ourselves what we need. In this case some sweetness, and less hard work. Well, it has been a busy month with a move, class releases, and a new life… no wonder, my body needed more sweetness than usual.
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I have learnt to listen to my body and to honor healthy portions. My gut health has thanked me, and so will yours 🙂 Sharing tips to make our kitchen, our kitchen temple is what we are here for.
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I prepared this delicious gluten free, refined sugar free, cacao lucuma flow bronwnie (YUM!)
I love adding Superfoods to my desserts and smoothies…and well, always!
They keep the body nourished with lots of vitamins and minerals building resilience, and less cravings for later 🙂
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Ready for the recipe? Here we go.

CACAO LUCUMA FLOW BROWNIE ( Gluten Free/ Vegan Optional)

INGREDIENTS:

1 cup of organic Maple Syrup
1/3 cup of organic coconut flour
3/4 cup of organic cacao powder
1/4 cup of organic lucuma powder
1/4 teaspoon of pink salt
3/4 cup + 2 tablespoons of melted coconut oil
1 teaspoon of organic vanilla essence
3 eggs or use 3 flax eggs as replacement

PREPARATION:
MIX ALL INGREDIENTS IN BOWL UNTIL THERE ARE NO LUMPS IN THE MIX.

Pre-heat oven at 350 degrees.
Place mix in a 20×20 Cm pyrex or 15 x23 Cm recipient and leave in the oven for 15-20 minutes. Please make sure you check your brownie after 15 minutes because ovens are all different. Test your brownie with toothpick or a fork to see if its ready. Enjoy & share this recipe with anyone interested in making a difference in their kitchen temples by honouring cravings, and adding superfoods into their diets.

I post healthy recipes that include Peruvian superfoods, every weekend! All meals shared here are anti-inflammatory ( gluten free, low in salt, without refined sugar & ABUNDANT IN WHOLE FOODS & LOVE!) Please let me know how the preparations go under, and feel free to e-mail me if you have any questions.

Happy weekend Peru Flow!

Warmly,
Alexandra

FEATURING CRAIG’S SWEET POTATO BURRITO & SALSA!

Hot days and lots of time if you’re a teacher! For my teacher friends who just love to learn something new every summer, here I am! For those curious souls who are always looking for new healthier recipes, here I am! For those who want to have a taste of Peruvian Superfoods, and Peruvian cuisine… Here I am. For all those busy souls wanting to improve their health, here I am.
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Welcome to my kitchen temple!
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I must confess that it took me a while in life to get into the kitchen… My college years were not very useful, and it was not only until I started having some health problems that I decided to enter the kitchen with an open heart and soul.
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I want to share some gluten free, sugar free, low salt, whole foods recipes because I believe that by experimenting in the kitchen with less of the first, and more whole foods, we can make great progress into what I call our ” kitchen temples.” Yes, our kitchen can become our temple of health and wellness.
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Letting go of refined sugar has been great! It’s not like I was consuming it a lot before anyway but, I did have sugar cravings..So, I started making my own desserts…& my life began to change as I developed more of a passion for preparing meals that were anti-inflammatory ( gluten free, less salt, no refined sugar + WHOLE FOOD BASED.)
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There is proof: I lost some extra pounds without even trying, my skin started glowing more, and those allergies I was battling before in 2012, decreased majorly. So yes, our kitchens hold our superpowers. Having a resource of seasonal recipes is GREAT! Let me share some recipe ideas with you!
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My hubby is the best cook! He makes the best burritos so I wanted to showcase this delicious lunch option today. You can purchase gluten free tortillas or pita bread in nature stores around your city. This recipe takes 15- 20 minutes to make and you can make many to freeze and have for lunch or snacks on future dates.It is a great way to eat the rainbow ( making your plate filled with whole foods and filled with nutrients and vitamins)

FEATURING CRAIG’S SWEET POTATO BURRITO & SALSA! ( Serves 8 portions)

INGREDIENTS:

2 big sized sweet potato
3 celery sticks
2 apples
2 limes
1 cup of chopped cilantro
2 tomatoes
1 big carrot
1/2 big onion
1 cucumber
2 gluten free tortillas or pita bread

PREPARATION:

FOR SALSA ( THIS ONE TASTES LIKE CEVICHE, so good!)

Chop all ingredients (celery sticks, apples, carrots, onions, cucumber very small)
Add them all to a bowl and add cilantro
Add lemon juice, pink or sea salt salt to taste.

Boil sweet potatoes until tender. Peel, and cut small. You can also make a puree type bater.
Open tortillas and add the sweet potato and home made salsa. Wrap with all ingredients and place burritos in the oven for 5-10 minutes. Make sure to flip them!

Enjoy & make sure you eat outside! Please make sure you let me know how this meal turned out if you make it!

Warmly,
Alexandra