admin
admin

Mexican Street Beets

This deliciously spicy roasted beetroot recipe is a corn-free twist on elote (Mexican street corn). Golden beets star in this lower carb version of a spicy classic that will hit the spot as a Mexican side, a yummy snack or even a large portion as a whole meal.  Golden beets bring a vibrant color and a sweet, earthy flavor that pairs wonderfully with the classic elote toppings. This recipe offers a unique, nutrient-rich alternative that’s just as satisfying and full of flavor.

 

  •  

Health Benefits:

  • Golden Beets:
    Golden beets are packed with fiber, vitamins (A and C), potassium, and antioxidants. Their natural sweetness and vibrant color make them a great alternative to corn, providing an earthy and subtly sweet flavor. This is especially useful for people with corn allergies. If you would like to learn more about corn allergies here is a very informative article.

  • Lower in Carbs:
    Golden beets offer a lower carbohydrate and calorie alternative to corn, making this dish a good choice for those following a lower-carb diet.

Serves: 4
Prep Time: 10 minutes
Cook Time: 7-10 minutes

Ingredients:

  • 4 medium golden beets, peeled and diced into bite-sized cubes
  • 2 tbsp butter or avocado oil
  • Salt and black pepper, to taste
  • 1/2 cup mayonnaise (or Greek yogurt)
  • 1/2 cup crumbled cotija cheese (or vegan feta)
  • 1 tsp smoked paprika
  • 1 tsp chili powder (optional, for heat)
  • 2 cloves fresh garlic
  • 1 lime, cut into wedges
  • 1/4 cup fresh cilantro, chopped
  • Optional: tajín for extra heat

Nutritional Information (per serving):

(Approximate values without optional ingredients)

  • Calories: ~180 kcal
  • Carbohydrates: 14g
  • Fiber: 4g
  • Protein: 4g
  • Fat: 12g
  • Sugar: 8g
  • Sodium: 300mg

Instructions:

  1. Prepare and Roast the Beets:

    • Blanch the beets for 1 minute in boiling water with a pinch of salt added to the water.
    • Preheat the Oven: Preheat your oven to 400°F (200°C) or use an air fryer set to the same temperature.
    • Roast the Beets: Spread the seasoned beets in a single layer on a baking sheet lined with parchment paper. Roast for 7 minutes, flipping occasionally, until the beets have a bit of char and are fork tender.

  2. Prepare the Elote-Style Sauce:

    • Make the Sauce: In a bowl, whisk together the mayonnaise (or yogurt), smoked paprika, chili powder, garlic powder, and a squeeze of lime juice. Set aside.

  3. Assemble the Golden Beet Elote-Style Bites:

    • Toss the Beets: Once the beets are roasted, transfer them to a mixing bowl. Toss them with the elote sauce until they are evenly coated.
    • Top with Cheese: Sprinkle the crumbled cotija cheese (or vegan alternative) over the sauced beets.
    • Garnish: Finish with chopped fresh cilantro and an extra sprinkle of paprika or chili powder for added color and flavor. Serve with lime wedges on the side for extra tang.

  4. Serve:

    • Enjoy Warm: Serve your golden beet elote-style bites warm as a side dish or appetizer. Optionally, drizzle with hot sauce or sprinkle with tajín for a spicier kick.

Tips and Variations:

  • Spice It Up:
    Add chopped jalapeños or sprinkle tajín for a spicier version.

  • Make It Vegan:
    Use vegan mayo and vegan cheese for a completely plant-based dish.

This Mexican Street Beets recipe is a fun, creative way to enjoy the flavors of Mexican street corn with the added health benefits and unique taste of golden beets. It’s a beautiful, vibrant dish perfect for serving at gatherings or enjoying as a healthy side.

Parsnip Fettucine Alfredo

This recipe for Parsnip “Fettucine” Alfredo offers a creamy and delicious low-carb twist on a classic favorite. The pale color of parsnips makes them look just like traditional white pasta, making this dish both visually appealing and satisfying.

Parsnip Pasta Alfredo

Serves: 2
Prep Time: 15 minutes
Cook Time: 15 minutes

Ingredients:

For the Parsnip Pasta:

  • 4 large parsnips, peeled into long ribbons (use a vegetable peeler or mandoline)
  • Salt, for boiling water

For the Alfredo Sauce:

  • 2 tbsp unsalted butter
  • 2 garlic cloves, minced
  • 1 cup heavy cream (or coconut cream for a dairy-free option)
  • 1 cup grated Parmesan cheese (or vegan Parmesan substitute)
  • 1/4 tsp ground nutmeg (optional)
  • Salt and black pepper, to taste

For Garnish:

  • Fresh parsley, chopped (optional)
  • Additional grated Parmesan cheese (optional)

Instructions:

  1. Prepare the Parsnip Pasta:

    • Peel the Parsnips:
      Using a vegetable peeler or mandoline, peel the parsnips into long, thin ribbons resembling fettuccine noodles.

  2. Cook the Parsnip Pasta:

    • Boil Water:
      Bring a large pot of salted water to a boil.
    • Cook Parsnips:
      Add the parsnip ribbons to the boiling water and cook for 2-3 minutes until they are tender but still have a slight bite (al dente).
    • Drain:
      Carefully drain the parsnip pasta and set aside.

  3. Prepare the Alfredo Sauce:

    • Melt Butter:
      In a large skillet over medium heat, melt the butter.
    • Sauté Garlic:
      Add the minced garlic and sauté for about 1 minute until fragrant.
    • Add Cream:
      Pour in the heavy cream, stirring continuously. Bring the mixture to a gentle simmer.
    • Add Cheese:
      Gradually whisk in the grated Parmesan cheese until the sauce is smooth and creamy.
    • Season:
      Stir in the ground nutmeg (if using), and season with salt and black pepper to taste.

  4. Combine Pasta and Sauce:

    • Mix Together:
      Add the drained parsnip pasta to the skillet with the Alfredo sauce.
    • Toss:
      Gently toss the parsnip ribbons to coat them evenly with the sauce.
    • Heat Through:
      Cook for an additional 1-2 minutes to let the flavors meld.

  5. Serve:

    • Plate the Dish:
      Divide the parsnip pasta Alfredo between two plates.
    • Garnish:
      Sprinkle with chopped fresh parsley and additional Parmesan cheese if desired.
    • Enjoy Immediately:
      Serve while hot and enjoy the creamy goodness!
 

Health and Convenience Benefits:

  • Looks Like Traditional Pasta:
    The pale color of parsnips makes this dish visually similar to classic white pasta, offering a comforting and familiar appearance that’s perfect for those missing traditional noodles.

  • Nutrient-Rich Alternative:
    Parsnips are high in fiber, vitamins (like C and K), and minerals such as potassium and manganese. This makes them a more nutritious choice compared to refined pasta.

  • Lower in Carbs:
    While parsnips do contain some carbohydrates, they’re generally lower in carbs and calories than traditional pasta, making this dish suitable for those watching their intake.

  • Quick Preparation:
    This recipe is straightforward and takes about 30 minutes from start to finish. There’s no need for special equipment beyond a vegetable peeler.

  • Creamy Alfredo Sauce:
    The homemade Alfredo sauce is rich and flavorful. You can adjust the richness by opting for half-and-half instead of heavy cream or using a plant-based cream alternative.

Nutritional Information (Per Serving):

(Approximate values; optional ingredients not included)

  • Calories: ~550 kcal
  • Carbohydrates: 40g
  • Fiber: 10g
  • Protein: 12g
  • Fat: 40g
  • Saturated Fat: 24g
  • Sugar: 8g
  • Sodium: 600mg

Note: Using coconut cream and vegan cheese will alter the nutritional content.

Tips and Variations:

  • Add Protein:
    Incorporate grilled chicken, shrimp, or oyster mushrooms to increase the protein content.

  • Vegetable Boost:
    Mix in steamed broccoli florets or sautéed mushrooms for added nutrients and texture.

  • Herb Infusion:
    Add fresh herbs like thyme or basil to the sauce for extra flavor.

  • Spice It Up:
    Sprinkle red pepper flakes into the sauce for a hint of heat.

Enjoy your creamy and delightful Parsnip Pasta Alfredo! It’s a comforting dish that combines the familiarity of classic pasta with the health benefits of vegetables. The simplicity of preparation makes it a convenient option for a gourmet meal at home.

 

To make the Alfredo sauce vegan for your Parsnip Pasta Alfredo, you can substitute the dairy ingredients with plant-based alternatives while keeping the sauce just as creamy and rich. Here is great vegan alfredo sauce recipe:

 

Vegan Alfredo Sauce Recipe:

  1. Melt the Vegan Butter:
    In a skillet, melt 2 tbsp of vegan butter over medium heat.

  2. Sauté the Garlic:
    Add 2 cloves of minced garlic and sauté for 1-2 minutes until fragrant.

  3. Add Plant-Based Cream:
    Stir in 1 cup of coconut cream, cashew cream, or plant-based creamer. Bring it to a gentle simmer, stirring continuously.

  4. Stir in Nutritional Yeast or Vegan Parmesan:
    Add 2-3 tbsp of nutritional yeast or ½ cup of grated vegan Parmesan. Continue stirring until the sauce thickens and becomes creamy.

  5. Season:
    Add salt, pepper, and a pinch of nutmeg (optional) for flavor. A teaspoon of lemon juice can also enhance the taste.

  6. Combine with Parsnip Pasta:
    Add the cooked parsnip ribbons to the Alfredo sauce, toss to coat, and serve!

 

Carrotucine Aglio e Olio

Carrotucine Aglio e Olio is a perfect option for a quick, healthy meal with minimal prep and cooking time, offering the same satisfaction as pasta without the carbs. Plus, it’s fresher and more nutritious, making it a winning choice for anyone following a keto or low-carb lifestyle. Don’t speak Italian? Aglio e Olio is a simple pasta style meaning “with garlic and oil”. Spaghetti aglio e olio for example is a typical pasta dish that you can have in the city of Naples, Italy made popular due to how cheap, simple and easy it is to prepare.   

Quick and healthy pasta alternative:

Carrotucine is incredibly quick to prepare compared to other keto pasta substitutes like zucchini noodles (zoodles) or almond flour-based pasta (which do have their place, don’t get me wrong). Unlike zoodles, which often require a spiralizer and time to drain excess moisture, or keto pasta, which can involve mixing dough and shaping noodles, carrotucine takes only minutes. Simply peel, sauté, and you’re ready to serve in about 10 minutes.

 

No special equipment is required to make carrotucine. If you want a quick al-dente pasta dish with the added bonus of one of the highest amounts of Vitamin A in any one food, this carrot pasta is your answer. Half cup of carrots can provide up to a whopping 73% of your daily requirements of Vitamin A! While many keto pasta alternatives need special tools (like spiralizers or pasta presses), carrotucine requires just a vegetable peeler. This makes it not only quicker but also accessible to anyone, no matter their kitchen setup.

Compared to other keto pasta recipes that call for almond flour, eggs, xanthan gum, or psyllium husk, or even calcium and alginate (honestly worth making if you have the time) carrotucine uses just fresh carrots and common pantry items like olive oil and garlic. The carrots cook in just 2-4 minutes, much faster than the time it takes to boil traditional or keto pasta. So it is great if you’re in a hurry and super delicious! 

Recipe

Serves: 2
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:

  • 4 large carrots, peeled into long ribbons (use a vegetable peeler or mandoline)
  • 4 tbsp extra virgin olive oil
  • 4 garlic cloves, thinly sliced
  • 1 tsp red pepper flakes (optional)
  • Juice of ½ lemon (optional)
  • 1 tsp of fresh rosemary, finely chopped (optional)
  • ¼ cup roasted pine nuts (optional)
  • Salt and black pepper, to taste
  • Grated parmesan or nutritional yeast for vegan option (optional)

Instructions:

  1. Prepare the Carrots:
    Peel the carrots into long ribbons, mimicking the shape of fettuccine. This step is quick and simple with a vegetable peeler or mandoline and takes less than 5 minutes.

  2. Cook the Garlic:
    In a large skillet, heat the olive oil over medium heat. Add the thinly sliced garlic (and red pepper flakes if you want the peppery kick). Sauté for about 2 minutes, or until the garlic is golden but not burnt.

  3. Add the Carrotucine:
    Add the carrot ribbons to the skillet, gently tossing to coat them in the garlic and oil mixture. Cook for 2-4 minutes, or until the carrots are just tender but still have a bit of bite.

  4. Season:
    Add lemon juice if desired, and salt, and pepper to taste. Stir well to combine.

  5. Garnish:
    Remove from heat and toss in chopped rosemary and roasted pine nuts. If using, sprinkle with grated parmesan or nutritional yeast for a cheesy finish.

  6. Serve:
    Plate the carrotucine warm and drizzle with a little more olive oil if desired. Enjoy!

Nutritional Information (per serving):

  • Calories: ~330 kcal
  • Carbohydrates: 22g
  • Fiber: 6g
  • Sugar: 9g
  • Protein: 2.5g
  • Fat: 28g
  • Saturated Fat: 4g

How to Get Enough Vitamin D

Please note this blog may contains affiliate links. 

Why Vitamin D is Important 

When we think about getting our daily dose of Vitamin D, we often picture ourselves basking in the sun. But for many of us, especially those with darker skin tones, achieving adequate Vitamin D levels from sunlight alone is more complicated than it seems. As research unfolds, it’s becoming increasingly clear that Vitamin D plays a critical role in our overall health, particularly in hormone balance, reproductive health, and conditions like fibroids, PCOS, endometriosis and adenomyosis. Women with low Vitamin D levels are more likely to develop fibroids and other endometrial and uterine disorders such as endometriosis, adenomyosis and PCOS. This connection may be specifically important for women of color, because melanin reduces the body’s ability to produce Vitamin D from sunlight. 

How to Boost Your Vitamin D Levels 

While getting Vitamin D from the sun is ideal, for many of us, it’s not always practical. Our modern lifestyles—working indoors, spending hours in cars, and using sunscreen—limit our sun exposure. And for melanated individuals, even hours of sun exposure might not be enough to meet daily requirements.

Thankfully, we can increase our Vitamin D levels through diet and supplementation. Foods like fatty fish, fortified plant-based milk, and mushrooms exposed to UV light are good sources, but they might not be enough on their own. According to NHANES data, the average woman gets only about 140 IU of Vitamin D from food daily, far below the recommended 600-800 IU. For this reason, many experts suggest supplementing, especially during the winter months or if you have limited sun exposure.

Why Supplementing with Vitamin D3 Matters

Not all Vitamin D supplements are created equal. You may have heard of Vitamin D2 and Vitamin D3—the two main forms of the vitamin. While both can raise your Vitamin D levels, they’re not equally effective. Research shows that Vitamin D3 is more bioavailable, meaning it’s absorbed better by the body, is more potent, and lasts longer in the bloodstream than Vitamin D2.

This is why I recommend Yaresa Wellness’ Rise AND Shine D3+K2 blend or Here Comes the Sun by Hum Nutrition, which has been clinically proven to boost Vitamin D levels by up to 43%, helping you meet your body’s needs more effectively. 

10 Ways to Get Vitamin D Without Sunburn

  1. Fatty Fish: Salmon, mackerel, and sardines are excellent sources of Vitamin D.
  2. Fortified Plant-Based Milk: Many brands of almond, soy, or oat milk add Vitamin D.
  3. Mushrooms: Look for mushrooms labeled as having been exposed to UV light—they’re one of the few vegan sources of Vitamin D.
  4. Fortified Orange Juice: A good option for those avoiding dairy.
  5. Egg Yolks: While not plant-based, eggs are another source of Vitamin D.
  6. Vitamin D3 Supplements: Our Rise n’ Shine D3+K2 blend is corn-free and lactose-free.
  7. Fortified Cereals: Some breakfast cereals are enriched with Vitamin D.
  8. Cod Liver Oil: A traditional supplement rich in Vitamin D.
  9. Dairy Milk: Many dairy products are fortified with vitamin D.
  10. Beef Liver: A tried and true source of vitamin D, and other healthful nutrients such as iron that is also very important for females.

Yaresa Wellnes Rise n’ Shine Vitamin D3+K2 Supplement

This powerhouse vitamin combo is a must-have for anyone looking to elevate their health, balance hormones, and feel their best! When paired with vitamin D3, K2 amplifies calcium’s journey into your bones, preventing unwanted deposits in arteries and blood vessels. Research, including a groundbreaking study on postmenopausal women, shows that combining D3 and K2 boosts bone mineral density more effectively than taking either vitamin alone.

The Yaresa Wellness brand Rise and Shine supplement includes a 2 month supply of Vitamin D3, Vitamin K2, Calcium, and BioPerine® (Black Pepper Fruit Extract). Rest assured you are getting the highest quality from this product, as it was capsuled in the USA with globally sourced ingredients at FDA-registered and GMP-certified facilities, and undergoes third-party laboratory testing before making it to market. This supplement is also corn-free and lactose-free, so that you can enjoy the benefits without worrying about such allergies.

Rise n' Shine !

Get that Vitamin D glow, babe!
Buy Now

The Takeaway

If you’re not getting enough from your diet or sun exposure, a high-quality corn free Vitamin D3+K2 supplement like Rise n’ Shine can help fill the gap. After all, a little sunshine—whether from the sky or a capsule—might be just what your body needs.

Sizzling Ahi Tuna

Jump to Recipe

AuthoradminDifficultyIntermediate

Why You'll Love This Dish

It’s oh…so…good and makes me feel like I’m at a fancy restaurant. This dish is a visual and savory feast that takes less than 10 minutes to cook, (30 minutes to prepare the marinade if you want it to be flavor infused) and under 500 calories per serving. It also happens to be packed with healthy protein and Omega-3s. Now that’s my kind of gourmet recipe. This culinary delight is a fantastic way to enjoy a meal packed with nutrients and satisfying to the tastebuds. 

Eating healthy should be fun and delicious! That may as well be the motto of the Yaresa Kitchen. So you know how delighted I was when I discovered how easy it is to make seared ahi tuna, and how absolutely nutrient dense and delicious the dish is. It seems to good to be true, but it is not. In fact, the more I delve into making better food choices, the more I discover the variety of delicious and easy meals there are to make. This one comes with the added bonus of being not just satisfying in my tummy, but so satisfying to look at! So, whenever you’re in a fancy, feeling like eating gourmet tonight mood, this should be one of your go-to dishes. It might require some knife skills, presentation skills and a little knowledge of how to work a hot pan, but follow my instructions and you’ll be cooking in no time. Impress your family or friends with this sizzling entrée.

Cooking Tips!

Cooking Tuna

In my kitchen, preparing this dish is a delightful experience. The process of marinating the tuna steaks infuses them with flavors that excite the senses. The sizzle as the tuna hits the hot pan and the aroma of the sesame oil and garlic intermingling create an anticipation for the final, perfectly seared dish. It’s amazing flavor, beautiful color and presentation make it one of my go to meals that’s wholesome yet decadent and super easy to prepare!

1. For a tender and succulent steak, you need to get the pan searing hot and only cook for a few minutes on each side. You may be frightened by flames jumping out of the pan but this is normal. Just be careful. 

2. If your steaks are frozen, you will want to thaw in the fridge a few hours but no more than 12 hours or overnight. Do not marinate for more than 30 minutes at room temperature.

Recipe Insights:

  • This dish contains meat that is not fully cooked and comes with the associated risks thereof. You want VERY fresh or frozen at sea sushi quality ahi tuna steaks when making this dish. Look for brightly colored flesh, with little to no white streaks in the meat.
  • This dish is not safe for pregnant or nursing women.
 

Health Benefits of This Recipe

Ahi tuna is a cold water fatty fish that’s considered a superfood, rich in high-quality protein, essential omega-3 fatty acids, vitamins, and minerals. The omega-3 fatty acids in ahi tuna are beneficial for heart health, brain function, and reducing inflammation in the body. The benefits don’t stop with the nutrient packed tuna. The marinade is a star on it’s own with nutrient rich ingredients such as fresh garlic and ginger, olive oil and lime juice, which not only enhance the flavor but also contribute to the dish’s health profile. The low-sodium soy sauce reduces overall sodium content, while the ginger and garlic bring antioxidants and anti-inflammatory properties to the table.

Sizzling Ahi Tuna Recipe!

A delightful nutrient-packed entree that is high in protein and bursting with flavor, all under 500 calories per serving.

 

Instructions
1

  1. In a shallow dish, combine low-sodium soy sauce, sesame oil, olive
    oil, minced garlic, grated ginger, lime juice, and optional chopped
    cilantro. This vibrant marinade is the key to elevating the flavor of
    the tuna.

  2. Pat dry the ahi tuna steaks and place them in the marinade, ensuring
    they are coated evenly. Cover and refrigerate for at least 30 minutes,
    allowing the flavors to meld.

  3. Heat a skillet or grill pan over medium-high heat and lightly grease it with cooking spray or a small amount of oil.

  4. Remove the tuna steaks from the marinade and scrape off any excess. Season both sides with salt and pepper.

  5. Sear the tuna for about 1-2 minutes per side for rare to medium-rare
    doneness, adjusting based on your preference and the thickness of the
    steaks.

  6. Once done, remove the tuna from the heat and let it rest for a few minutes.

  7. Optionally, bring the remaining marinade to a boil in a saucepan, then simmer for a few minutes to use as a sauce.

  8. Slice the seared tuna against the grain into thin pieces. Serve with
    the prepared sauce if desired and garnish with sesame seeds.

Ingredients
 2 Ahi tuna steaks (about 6-8 ounces each)
 2 tbsp low-sodium soy sauce
 1 tbsp sesame oil
 1 tbsp olive oil
 2 cloves cloves garlic, minced
 1 tsp grated fresh ginger
 1 tbsp lime juice
 1 tbsp chopped fresh cilantro (optional)
 Salt and pepper to taste
 Sesame seeds for garnish (optional)
 Cooking spray or additional oil for searing

Nutrition Facts

2 servings

Serving size

1

Amount per serving
Calories463
% Daily Value *
Total Fat 28g36%
Saturated Fat 4g20%
Trans Fat 0g
Cholesterol 67mg23%
Sodium 750mg33%
Net Carbohydrate 6g3%
Dietary Fiber 2g8%
Total Sugars 0g
Protein 45g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

seared ahi
Please note that the nutritional information provided is an estimate and can vary based on ingredients and portion sizes. Adjustments may be needed based on individual dietary requirements or specific ingredients used.
 
If you enjoyed making this dish, add a comment below!
 

Â