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HEALTHY RECIPES

Chef Pablo Recipes

Tortilla de Avena y trigo               
2 tazas de masa quebrada
1 taza de harina de trigo
1 taza de avena molida
2 cucharaditas de sal de mar
6 onzas de agua calientita 
½ taza de aceite de olivo

En un plato bol mezcle todos los ingredientes con sus manos hasta que se convierta en una bola de masa bien mezclada.

 

Tape y permita que repose por 20 minutos.


Haga bolitas de masa según el tamaño de tortilla que quiera pase por la tortillera imprima y cocine en el comal o plancha eléctrica por un minuto y medio.   

Oatmeal and wheat Tortilla           
2 cups fresh masa 
1 cup wheat flour
1 cup ground oatmeal
2 teaspoons sea salt
6 ounces warm water 
1/2 cup olive oil

On a bowl plate mix all the ingredients with your hands until it becomes a ball of dough 
well mixed.

 

Cover and allow it to rest for 20 
Minutes. 


Make dough balls according to the size of tortilla You want cook on the comal or electric griddle for a minute and a half.
 

Tortitas de atún
Ingredientes
• 18 onzas de atún Albacore enlatado (el peso no drenado es de 24 oz.) - escurrido de líquido
• 1/3 de taza de cebollas verdes - picadas
• 1 huevo grande
• 1/4 de taza de yogur griego natural
• 1/2 taza de migas de panko
• 1 cucharadita de ajo picado
• 1 cucharadita de serrano picado
• 1/2 cucharadita de sal marina
• 1/2 cucharadita de pimienta negra

 

Instrucciones
En un tazón mediano, agregue el atún colado, las cebollas verdes picadas, el huevo, el yogur, las migas de pan y las especias Mezclar bien. Forma en seis empanadas.

 

Caliente una sartén a fuego medio-alto. Agregue una cucharada de aceite de oliva y freír tres de las empanadas hasta que estén doradas por ambos lados.

 

Repita con las empanadas sobrantes.
 

Tuna Patty
Ingredients
•    18 oz. canned Albacore tuna (undrained weight is 24 oz.) - drained of liquid
•    1/3 cup green onions - chopped
•    1 large egg
•    1/4 cup plain Greek yogurt
•    1/2 cup panko breadcrumbs
•    1 teaspoon chopped garlic
•    1 teaspoon chopped serrano
•    1/2 teaspoon sea salt
•    ½ teaspoon of black pepper


In a medium mixing bowl, add the strained tuna, chopped green onions, egg, yogurt, breadcrumbs, and spices Mix well. Form into six patties.

 

Heat a skillet to medium-high heat. Add a tablespoon of olive oil, and pan fry three of the patties until golden brown on both sides.

 

Repeat with remaining patties.
    

ARROZ PILAF INTEGRAL

Ingredientes:

1 OZ     Aceite                       

3 TBL   Cebolla picada          

1 TSP   Ajo picado

1 TAZA Arroz grano largo

1.75 TAZA Consomé vegetal caliente

1DE Hoja laurel

T T Sal

T T Pimienta

 

Método:

1. Sofreír la cebolla y el ajo en aceite en una sartén pequeña hasta que se ablanden

2. Agregue el arroz y revuelva hasta que se absorba la grasa.

3. Agregue el caldo caliente y la hoja de laurel, deje hervir.

4. Tape y cocine a fuego lento en la estufa hasta que el líquido se absorba o se ponga

    en un horno a 325 ° F durante 18 a 20 minutos.

5. Retire de la sartén a una fuente para servir para evitar que se cocine demasiado.

    Sazone al gusto.

 

BROWN RICE PILAF

Ingredients:

1 oz Cooking Oil

1.75 C Hot Vegetable Broth

3 TBL Chopped onion

1 Bay leaf

1 tsp Garlic, chopped

1 C brown rice

Salt to taste

Pepper to taste

 

Directions:

1. Sauté onions and garlic in oil in a small frying pan until softened

2. Add the rice and stir until fat is absorbed

3. Add hot broth and bay leaf, bring to a boil.

4. Cover and simmer on the stovetop until the liquid is absorbed or put in a 325° F oven

    for 18 to 20 minutes.

5. Remove from the pan into a serving dish to avoid over-cooking.  Season to taste.

BROCCOLI NUT SALAD / ENSALADA DE BROCOLI Y NUECES

Ingredients/ ingredientes

3 cups Broccoli / 3 tazas de Brocoli

1 cup Nuts / 1 taza de nueces

 

Dressing / aderezo :

2 oz. fresh orange juice / 2 oz. jugo de naranja

1 oz. fresh lemon juice / 1 oz de jugo de limon

 3 oz. Olive oil / 3 oz de aceite de olivo

Salt and pepper to taste / sal y pimienta al gusto

 

Place juices and spices in blender and fold in oil at medium speed, add salt and pepper to taste.

Mezcle todos los ingredientes en la licuadora por dos minutos.

Chole Masala

Ingredientes:

1 TBL Aceite Veg.

1 TSP cominos

½ TSP Cumino semilla

½ TSP Cilantro en polvo

2 EA Ajo picado

½ TSP curcuma

1 TBL Jinjibre

1/8  TSP Chile cayenne

Taza agua

¼ TSP Serrano picado

UN Cilantro picado

½ CUP Cebolla roja picada

UNA Cebolla picada

2 EA Tomate picado chico

UNA Menta en rodajas

1 ½ CUP garbanzos

T T sal

 

Método:

1. Caliente el aceite en una cacerola y agregue las semillas de comino. Una vez que chisporrote durante unos segundos, añadir el resto de los ingredientes - jengibre picado, ajo, pimienta serrano y sudor durante un minuto más o menos.

2. Agregue la cebolla picada y déjela cocinar hasta que se ablande

3. Mezcle los tomates, los garbanzos, las especias y las especias saladas y déjelo cocinar, revolviéndolo ocasionalmente.

4. Después de unos 10 minutos, retire aproximadamente 1/4 y puré aproximadamente; no mezcle hasta que quede suave, es bueno devolver la mezcla mezclada de nuevo a la sartén añadir los garbanzos y remover.

5. Agregue una taza de agua y déjela hervirla a fuego lento durante 5 minutos más o hasta que el garbanzo esté cocido.

6. Ajuste la sal, el serrano y decore con cilantro recién picado al gusto. Luego pon la cebolla roja, el pepino y la menta encima.

 

Chole Masala

Ingredients:

1 TBL Vegetable Oil

½ tsp Cumin seed  

1/4 tsp Serrano pepper, chopped

2 Garlic cloves, chopped

1 TBL Ginger

1 Chopped yellow or white onion

2 Tomatoes, diced 

1 1/2 C chickpeas

1 tsp Ground Cumin

½ tsp Coriander powder

½ tsp Turmeric

1/8 TSP Cayenne pepper

1 cup Water

1 Bunch chopped coriander

1/2 C Chopped red onion

1 Leaf of Mint, sliced  

Salt to taste

 

Directions:

1. Heat the oil in a saucepan and add the cumin seeds. Once sizzling for a few 

    seconds, add chopped ginger, garlic, and serrano pepper, sweat for a minute or so.

2. Add chopped onion and cook until softened

3. Add tomatoes, chickpeas, spices and salt and cook, stirring occasionally.

4. After about 10 minutes, remove approximately 1/4 and puree in a blender but do not   

    mix until smooth.

5. Return the puree mixture back to the pan, add the chickpeas and stir.

6. Add a cup of water and let it simmer for an additional 5 minutes or until chickpeas are

    cooked.

7. Add salt to taste and garnish with freshly chopped coriander red onion and mint on

    top.

TWC's Healthy Recipe of the Week!
  • 1 (15 ounce) can cannellini (white kidney) beans, rinsed and drained

  • 1 (15 ounce) can garbanzo beans, rinsed and drained

  • 1 (15 ounce) can dark red kidney beans, rinsed and drained

  • 1 green bell pepper, cored and chopped

  • 1 red bell pepper, cored and chopped

  • 1/2 cucumber, diced

  • 1 cup chopped red onions

  • 2 cloves garlic

  • 2 tablespoons minced fresh parsley

  • 1/4 cup olive oil

  • 1 lemon

  • Salt and ground black pepper to taste

Mediterranean Three Bean Salad

¡Haga clic aquí para ver el video en español!

 

Did you know that beans are anti-inflammatory? They contain antioxidants that help reduce inflammation. Here is a recipe with three types of beans! Give it a go! Leave a comment below if you try it out! (If you don’t have these specific beans, try it with any beans you do have. Get creative!

QUICK MEALS

  • Nonstick cooking spray

  • ½ cup chopped green bell pepper

  • ½ cup frozen corn, thawed

  • ½ cup sliced green onion

  • ½ cup chopped tomato

  • 2 tablespoons chopped fresh cilantro

  • 4 (6-inch) flour tortillas

  • ½ cup shredded reduced-fat Cheddar or Monterey Jack cheese

Makes 4 servings - 1 tortilla per serving.

Preparation

  1. Spray a medium skillet with nonstick cooking spray. Sauté bell pepper and corn until softened, about 5 minutes.

  2. Add green onion and tomato; cook for several minutes more until heated through; stir in cilantro.

  3. Heat tortillas in a large skillet over high heat. Place equal amounts of cheese and vegetables on each tortilla; fold in half and continue to cook until cheese is melted and tortilla is crisp and lightly browned. Serve while hot.

These quesadillas make a great meatless meal for a healthy lunch! Serve with red or green salsa and light sour cream. For more nutritional information on this recipe, please visit Champions for Change.

Vegetable Quesadilla

25 
MIN

SALADS

  • 3 boneless, skinless chicken breasts, cooked and chilled

  • 3 green onions, sliced

  • 1½ cups small broccoli florets

  • 2 medium carrots, peeled and cut into strips

  • 1 red bell pepper, cut into strips

  • 2 cups shredded cabbage

  • ½ cup fat free Asian or sesame salad dressing

  • ¼ cup 100% orange juice

  • ¼ cup chopped fresh cilantro

Makes 4 servings - 1 cup per serving

 

Preperation

  1. Cut chicken breasts into small strips and place in a medium bowl with onions, broccoli, carrots, bell peppers, and cabbage.

  2. In a small bowl, stir together dressing and juice. Pour over salad and toss well to coat. Stir in cilantro. Serve at room temperature.

Zesty Asian Chicken Salad

A colorful salad packed with a variety of healthy foods. For more nutritional information on this recipe, please visit Champions for Change.

20 
MIN
  • 2.5 cup cooked lentils

  • 1 cup diced tomatoes

  • 1 cup cooked cactus

  • 1 cup diced green apple

  • ½ cup diced onion

  • ¼ cup lemon juice

  • ¼ cup olive oil

  • ½ tsp. sea salt

Preperation

  1. In 4 cups of wáter cook 1 cup of lentils drain and cool.

  2. Add the rest of the ingredients and mix.

Lentil Salad 

15 
MIN
  • 1 ½ lbs fresh fish filet 

  • 1 lemon

  • 3 Ounces Julliene carrots

  • 3 Oz. celery

  • 3 oz. Julliene onion

  • 4 leaves of spinach in 1 serving

  • 4 12x 12 baking paper

Preperation

  1. Place half the vegetables at center of baking paper.

  2. Filet then rest of vegetables.

  3. Add lemon juice salt and pepper to taste.

  4. Bake at 350 for 20 minutes.

Wrapped Salmon with Vegetables 

DESSERTS

  • Nonstick cooking spray

  • 7 cups frozen mixed berry medley, thawed

  • ½ tablespoon sugar

  • 1 tablespoon all-purpose flour

  • 1½ teaspoons cornstarch

  • ¾ cup old-fashioned oats

  • ¼ cup whole wheat flour

  • ¼ teaspoon salt

  • ¼ teaspoon cinnamon

  • ¼ cup packed brown sugar

  • ⅛ teaspoon vanilla extract

  • 2 tablespoons chilled butter, cut into small pieces

 

Makes 6 servings - 1 cup per serving.

Preparation

  1. Place an oven rack in the middle of the oven. Preheat oven to 375˚F.

  2. In a medium bowl, mix berries, sugar, all-purpose flour, and cornstarch.

  3. Spray a 9 x 9-inch baking dish with nonstick cooking spray. Pour fruit mixture into the baking dish.

  4. In a medium bowl, combine oats, whole wheat flour, brown sugar, salt, cinnamon, and vanilla extract. Mix in butter until crumbly.

  5. Sprinkle oat mixture evenly over berry mixture.

  6. Bake until topping is golden brown, about 45 minutes. Serve warm or at room temperature.

This medley of flavors will tantalize your taste buds. For more nutritional information on this recipe, please visit Champions for Change.

Mixed Berry Crisp

55 
MIN

ENTREES

  • 1 6-7 oz. lobster tail    

  • 2 teaspoons melted butter

  • ¼ teaspoon sea salt

 

Preperation

  1. Secure the lobster on the cutting board with the shell facing you and the tail from left to right. Fit only the tip of the knife on the left side without cutting the lobster meat or as little as possible, cut the shell into a straight line from left to right in the center. 

  2. Peel off the shell carefully remove the meat from the lobster if taking off on the left side, with the meat still intact from one end close the shell and arrange the meat on top. 

  3. Add the butter evenly on top of the lobster, sprinkle the salt and  paprika cook in the oven for 20 minutes to a 135 degrees.

Lobster for Dad

30 
MIN
30 
MIN

HOURS 

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