PRESENT
Recipes of Recipes of La Raza La Raza
Welcome! Welcome!
AT SERVICIOS DE LA RAZA, WE BELIEVE THAT FOOD NOURISHES NOT JUST THE BODY, BUT THE IDENTITY. WHEN PEOPLE HAVE ACCESS TO RECIPES THAT REFLECT THEIR CULTURAL TRADITIONS, THEY ARE MORE LIKELY TO MAINTAIN HEALTHY EATING HABITS, ENJOY FOOD, AND FEEL A SENSE OF BELONGING AND DIGNITY.
NUTRITION IS NOT JUST ABOUT CALORIES AND NUTRIENTS, BUT ABOUT THE CONNECTION TO HERITAGE, FAMILY, AND COMMUNITY. WE ARE PROUD TO PRESENT OUR FIRST COLLECTION OF RECIPES. WE CHOSE NUTRITIOUS, AFFORDABLE, AND EASY-TO-PREPARE OPTIONS FOR THE WHOLE FAMILY.
NUTRITION IS NOT JUST ABOUT CALORIES AND NUTRIENTS, BUT ABOUT THE CONNECTION TO HERITAGE, FAMILY, AND COMMUNITY. WE ARE PROUD TO PRESENT OUR FIRST COLLECTION OF RECIPES. WE CHOSE NUTRITIOUS, AFFORDABLE, AND EASY-TO-PREPARE OPTIONS FOR THE WHOLE FAMILY.
ENJOY!
ENJOY! AT SERVICIOS DE LA RAZA, WE BELIEVE THAT FOOD NOURISHES NOT JUST THE BODY, BUT THE IDENTITY. WHEN PEOPLE HAVE ACCESS TO RECIPES THAT REFLECT THEIR CULTURAL TRADITIONS, THEY ARE MORE LIKELY TO MAINTAIN HEALTHY EATING HABITS, ENJOY FOOD, AND FEEL A SENSE OF BELONGING AND DIGNITY.
Scan to watch videos of the recipes, download a copy of this book, and register for our food distributions
Scan to watch videos of the recipes, download a copy of this book, and register for our food distributions
Breakfast Breakfast
Arepas with Avocado ------ pg 4
Corn Tamales ------ pg.5
Boiled Yuca with Egg ------ pg.5
Quinoa Egg Scramble ------ pg.6
Amaranth Atole ------ pg 6
Plantain Omelette ------ pg 7
Yuca Pancakes ------ pg.7
Soups & Salads Soups & Salads
Mango Salad ------ pg.12
Quinoa & Veggie Salad ------ pg 13
Pasta Salad with Ham ------ pg 13
Chicken & Noodle Soup ------ pg 14
Main Courses Main Courses
Rice with Creole Chicken ------ pg.18
Chicken Bowl ------ pg 18
Roasted Meat Tacos ------ pg 19
Chicken & Cheese Arepas ------ pg 19
Lentils with Veggies ------ pg.20
Zucchini & Beef Stew ----- pg.20
Fish Tacos ------ pg 21
Chicken & Rice ------ pg 21
Oatmeal Cakes ------ pg 8
Chía with Fruit ------ pg 8
Egg Scramble with Beans ------ pg.9
Cactus Omelette ------ pg 9
Eggs with Tortillas ------ pg 10
Andean Breakfast ------ pg 10
Pumpkin Soup ------ pg 14
Corn & Potato Soup ------ pg.15
Tomato Soup ------ pg.15
Meatball Soup ------ pg.16
Chicken Fajitas ------ pg.22
Vegetarian Charquicán ------ pg 22
Chicken Quesadillas ------ pg 23
Fried Rice with Chicken ------ pg 23
Peruvian Stir Fry ------ pg.24
Chili with Meat ------ pg.24
Choclo Cake ------ pg 25
Snacks and Drinks Snacks and Drinks
Strawberry Smoothie ------ pg.27
Banana & Cacao Shake ----- pg 27
Mango & Oats Shake ------ pg 28
Pineapple Shake ------ pg 28
Yogurt & Fruit Bowl ------ pg.29
Latin Trail Mix ------ pg 30
Toasted Corn Mix ------- pg.30
Hummus Rolls ------ pg 31
Chicken Rolls ------ pg.31
Chicken Sandwich ------ pg.31
Egg Sandwich ------ pg.31
Desserts & Sweets Desserts & Sweets
Coconut Flan ------ pg 34
No-bake Oat Donuts ------ pg.35
Fruit Pie ------ pg 35
Mango Ice Cream ------ pg 36
Avocado & Cacao Mousse ---- pg.36
Considerations Considerations
CYCLES OF NATURE
Seasonal foods provide what our bodies crave each season: Freshness and lightness in the summer, warmth and strength in the winter. Eating according to the earth's seasonal cycles supports local farmers and maintain a balance with nature
BEGIN WITH GRATITUDE
Be grateful Every piece of food on our plate has passed through many hands: Of those who planted, harvested, transported, and cooked. Taking a moment to acknowledge that effort can help us value food not only as nutrition, but as an act of community and connection.
HEALTHY EATING
What we eat influences how we feel every day Fresh, natural ingredients have been the foundation of nutrition for generations. More than just a trend, choosing nutritious foods can be a way to take care of our well-being and honor our traditions.
TOGETHER IN THE KITCHEN AND TABLE
Cooking and sharing food with family or friends creates moments of connection and learning. Recipes, stories, and values are passed down in the kitchen, strengthening ties between generations. Eating together can be a way to celebrate culture and a sense of community
Vegetarian or can be modified
Vegan or can be modified
Breakfast Breakfast
Arepas with Avocado and Fresh Cheese Arepas with Avocado and Fresh Cheese
TIME: 15 MINS SERVINGS: 4-6
1 cup precooked cornmeal
¾ cup warm water
½ teaspoon salt
1 teaspoon butter or oil
1 ripe avocado
100g fresh cheese (or panela cheese, cottage cheese)
INGREDIENTS: INSTRUCTIONS:
Optional: sliced tomatoes, eggs, or refried beans
In a bowl, mix the corn flour with the salt. Add the water little by little and knead until you have a soft, manageable dough. Form small balls and flatten them into arepas (approximately ½ inch thick). Heat a pan with a little butter or oil and cook the arepas over medium heat for 4-5 minutes on each side, until golden brown. While they cook, mash the avocado with a little salt and slice the cheese. Split the arepas in half and fill them with the avocado and cheese. Serve and enjoy with coffee or natural juice.
Corn Tamales (sweet or savory) Corn Tamales (sweet or savory)
TIME: 40 MINS SERVINGS: 6
4 cups fresh corn kernels
½ cup corn masa
INGREDIENTS: INSTRUCTIONS:
¼ cup sugar or salt (omit for low-sodium or diabetic-friendly)
¼ cup vegetable oil or butter
1 teaspoon baking powder
Soaked corn husks
S S
S S
Grind the corn kernels with the masa until they form a paste.
Add sugar or salt, oil, and baking powder. Mix well.
Fill the corn husks with the mixture and fold.
Steam for 20 minutes.
Serve hot with fruit or salsa.
Boiled Yuca with Egg and Fresh Cheese Boiled Yuca with Egg and Fresh Cheese
TIME: 40 MINS SERVINGS: 4-6
INGREDIENTS: INSTRUCTIONS:
4 cups peeled and diced yuca
4 hard-boiled eggs
1 cup cubed cottage cheese
1 tablespoon olive oil
Salt to taste
Juice of 1 lemon
Boil cassava with salt for 30 minutes.
Serve with sliced hard-boiled egg and cheese.
Drizzle with oil and lemon.
Quinoa and Egg Scramble Quinoa and Egg Scramble
INGREDIENTS:
1 cup cooked quinoa
2 eggs
¼ cup chopped onion
1 chopped tomato
1 teaspoon vegetable oil
INGREDIENTS:
¼ cup amaranth
2 cups water
1 cup milk or plant-based drink
1 cinnamon stick Honey or sugar to taste (or omit)
25 MINS
TIME: SERVINGS: 2
INSTRUCTIONS:
Sauté onion and tomato for 2-3 minutes.
Add the beaten eggs and cook like a scramble.
Add the cooked quinoa and mix everything together.
Cook for 2 more minutes.
Amaranth Atole Amaranth Atole
TIME: 15 MINS SERVINGS: 3
INSTRUCTIONS:
Lightly toast the amaranth. Boil the water with the cinnamon and amaranth for 5 minutes.
Add milk and sweetener. Cook for 5 more minutes.
Serve hot. Ideal for cold mornings.
Plantain Omelette Plantain Omelette
TIME: 20 MINS SERVINGS: 4
2 ripe plantains, sliced
INGREDIENTS: INSTRUCTIONS:
½ cup oatmeal or corn flour
1 egg (optional)
1 teaspoon oil
Cook the plantains in a pan until soft. Mash and mix with the flour (and egg, if desired).
Form small tortillas and cook for 3-4 minutes per side.
Serve with queso fresco or beans.
Yuca Pancakes Yuca Pancakes
TIME: 20 MINS SERVINGS: 4
2 cups finely grated yuca
1 egg
1 teaspoon oil
Salt to taste
INGREDIENTS: INSTRUCTIONS:
1 tablespoon grated onion (optional)
Mix all the ingredients until they form a batter.
Form small pancakes.
Cook for 5-10 minutes per side in a pan with oil.
Serve with fruit or avocado.
S S LL
Oatmeal Cakes with Carrots Oatmeal Cakes with Carrots
TIME: 30 MINS SERVINGS: 4-6
1 ½ cups oatmeal
2 medium carrots, grated
2 ripe bananas
1 teaspoon cinnamon
½ teaspoon baking powder
INGREDIENTS: INSTRUCTIONS:
Mash the bananas until they form a puree.
Mix with the oats, carrots, cinnamon, and baking powder.
Form into small pancakes.
1 teaspoon oil (for cooking)
Nuts or seeds (optional)
Cook in a nonstick pan with a little oil, 3–4 minutes per side.
Serve hot, alone or with a little honey, fresh fruit, or yogurt.
S S LL
Cinammon Chia
with Fruit and Cinammon
Chia with Fruit and
TIME: 15 MINS SERVINGS: 2
3 tablespoons chia seeds
INGREDIENTS: INSTRUCTIONS:
1 cup coconut milk (or other plant-based milk)
½ cup seasonal fruit (mango, apple, pear)
Cinnamon to taste
Mix the chia and coconut milk well. Let it sit for 10-15 minutes until thickened.
Add chopped fruit and cinnamon. Serve cold or warm.
Egg Scramble with Tortillas and Beans Egg Scramble with Tortillas and Beans
TIME: 20 MINS SERVINGS: 4-6
6 eggs
1 large tomato
INGREDIENTS: INSTRUCTIONS:
1 serrano or jalapeño pepper
¼ onion
2 garlic cloves
2 cups refried beans
Corn tortillas
VV S S LL Cactus
Blend the tomato, chili, onion, and garlic. Cook the sauce in a pan.
Add the eggs and mix until cooked. Serve with beans and tortillas.
Omelette with Fresh Cheese Cactus Omelette with Fresh Cheese
TIME: 20 MINS SERVINGS: 4-6
INGREDIENTS: INSTRUCTIONS:
1 cup cooked and chopped cactus
2 eggs
2 tablespoons fresh cheese
¼ cup chopped onion
Vegetable oil
Beat the eggs with onion and cactus. Cook like an omelet in a pan for 3-4 minutes per side.
Top with fresh cheese. Serve hot.
Eggs with Beans and Corn Tortillas Eggs with Beans and Corn Tortillas
TIME: 20 MINS SERVINGS: 4-6
2 cups cooked beans (black or pinto)
6 eggs
1 cup chopped onion
1 chopped bell pepper
1 teaspoon vegetable oil
6 corn tortillas
INGREDIENTS: INSTRUCTIONS:
Sauté onion and bell pepper in oil for 3–4 minutes.
Add the beans and cook until piping hot.
In another pan, cook the eggs to your liking (scrambled or fried).
Heat the tortillas.
Optional: sliced avocado or homemade salsa
S S
Serve a portion of beans, egg, tortilla, and avocado or salsa.
Andean Breakfast with Quinoa, Eggs and Shredded Beef Andean Breakfast with Quinoa, Eggs and Shredded Beef
TIME: 30 MINS SERVINGS: 4-6
1 cup cooked quinoa
4 eggs
INGREDIENTS: INSTRUCTIONS:
1 cup cooked shredded meat (beef or chicken)
1 diced tomato
½ chopped red onion
Rinse and cook the quinoa in 1.5 cups of simmering water for 15 minutes.
Beat and cook the eggs in a pan.
Combine with the other ingredients in a bowl or plate.
Soups & Salads Soups & Salads
S S LL
Mango and Cucumber Salad with Chili Powder Mango and Cucumber Salad with Chili Powder
TIME: 10 MINS SERVINGS: 4
INGREDIENTS:
2 firm green mangoes, peeled and sliced
1 large cucumber, sliced thinly
Juice of 2 lemons
½ teaspoon salt
Chili powder to taste (like Tajín)
Fresh mint or cilantro leaves to taste
INSTRUCTIONS:
Mix all ingredients in a salad bowl.
Season with lemon juice, salt, and chili powder.
Add mint or cilantro.
Serve cold.
Quinoa, Black Bean, and Veggie Salad Quinoa, Black Bean, and Veggie Salad
1 cup cooked and cooled quinoa
1 cup cooked or canned beans
1 cup chopped tomato
½ cup chopped cucumber
½ cup cooked or grilled corn
Juice of 1 lemon
2 tablespoons olive oil
TIME: 10 MINS SERVINGS: 4
INGREDIENTS: INSTRUCTIONS:
Freshly chopped cilantro to taste
Salt and pepper to taste
S S LL
Mix all the ingredients in a salad bowl. Dress with lemon juice, olive oil, cilantro, and salt and pepper.
Serve cold.
Pasta Salad with Ham and Corn Pasta Salad with Ham and Corn
2 cups cooked short pasta
1 cup diced ham
TIME: 10 MINS SERVINGS: 4
INGREDIENTS: INSTRUCTIONS:
Cook the pasta according to the instructions.
1 cup cooked or canned corn kernels
¼ cup chopped celery
¼ cup mayonnaise
1 teaspoon mustard
Juice of 1 lemon
Salt and pepper to taste
Mix all the ingredients in a salad bowl.
Combine the mayonnaise, mustard, and lemon juice and season the pasta. Add salt and pepper.
Serve cold.
Chicken and Noodle Creole Soup Chicken and Noodle Creole Soup
TIME: 30 MINS
SERVINGS: 4
INGREDIENTS:
1 tablespoon oil
½ chopped onion
1 minced garlic clove
1 chopped tomato
½ cup grated carrot
1 liter chicken broth or water with bouillon
1 cup thin noodles
2 cups cooked and shredded chicken
Salt, pepper, and lemon juice to taste
VV
LL
INSTRUCTIONS:
In a pot, heat the oil and cook the onion for 3-4 minutes over medium heat. Add the garlic and cook for 30 seconds more. Add the broth, tomatoes, and carrots and simmer for 10 minutes.
Add the chicken and noodles and cook for 8-10 minutes more.
Add salt, pepper, and lemon juice to taste.
Pumpkin and Achiote Soup Pumpkin and Achiote Soup
TIME: 30 MINS SERVINGS: 4
INGREDIENTS:
1 cucharada de aceite con achiote
1 cebolla picada
2 dientes de ajo picados
4 tazas de calabaza en cubos
4 tazas de agua o caldo vegetal
½ cucharadita de sal
½ cucharadita de comino
Cilantro picado al gusto
INSTRUCTIONS:
1 tablespoon of oil with achiote
1 chopped onion
2 minced garlic cloves
4 cups of diced pumpkin
4 cups of water or vegetable broth
½ teaspoon of salt
½ teaspoon of cumin
Chopped cilantro to taste
Corn and Potato Soup with Herbs Corn and Potato Soup with Herbs
TIME: 30 MINS
1 tablespoon oil
1 chopped onion
2 medium diced potatoes
2 cups corn kernels (frozen or fresh)
4 cups water or vegetable broth
½ teaspoon dried oregano
Salt and pepper to taste
SERVINGS: 4
INGREDIENTS: INSTRUCTIONS:
In a pot, heat the oil and cook the onion for 3-4 minutes over medium heat.
Add the oregano, potatoes, and broth and simmer for 20 minutes.
Add the corn and cook for 5 more minutes.
Chopped parsley and a few drops of lemon juice
Tomato
LL
INGREDIENTS:
2 tablespoons olive oil
1 onion, thinly sliced
2 crushed garlic cloves
1 cup water
1 tablespoon sugar
¼ teaspoon celery seed
¼ teaspoon dried oregano
Add salt, pepper, parsley, and lemon juice to taste.
Optional: blend half of the corn to thicken and leave some of the corn whole.
Soup Tomato Soup
TIME: 30 MINS SERVINGS: 4
INSTRUCTIONS:
2 cans whole peeled tomatoes
Salt and pepper to taste
In a pot, heat the oil and cook the onion and garlic for 3-4 minutes over medium-low heat.
Add the tomatoes, water, celery seeds, sugar, oregano, salt, and pepper. Bring to a boil. Cover and simmer for 15 minutes. Blend using an immersion blender. Reheat the soup until lukewarm and season with salt and pepper.
LLMeatball Soup with Rice and Veggies Meatball Soup with Rice and Veggies
TIME: 30 MINS SERVINGS: 6
INGREDIENTS:
1 lb ground beef
1 beaten egg
⅓ cup uncooked rice
2 cloves minced garlic
½ chopped onion
2 sliced carrots
2 diced potatoes
1 sliced zucchini
1 diced tomato
1 tablespoon oil
6 cups water or chicken broth
Salt and pepper to taste
Chopped cilantro at the end
INSTRUCTIONS:
In a skillet, heat the oil and cook the onion for 3-4 minutes over medium heat. Add the garlic and cook for 30 seconds more. Set aside.
In a pot, add the water or broth and the vegetables and simmer for 15 minutes. Meanwhile, mix the meat and egg and form small meatballs.
Add the meatballs to the pot and cook for 20 minutes. Add the rice and cook for 20 minutes more.
Season with salt and pepper, serve, and add the cilantro.
Main Courses Main Courses
Rice with Creole Chicken Rice with Creole Chicken
TIME: 45 MINS SERVINGS: 6
INGREDIENTS:
2 cups of rice
4 chicken thighs
1 chopped onion
1 chopped red bell pepper
1 minced garlic clove
2 chopped tomatoes
1 cup chicken broth
1 teaspoon cumin
Salt and pepper to taste
Olive oil
LL
INSTRUCTIONS:
In a large skillet, heat the oil and sauté the chicken thighs until browned on both sides.
Add the onion, bell pepper, and garlic. Sauté until tender.
Add the rice, tomatoes, cumin, salt, and pepper.
Add the chicken broth. Bring to a boil, reduce heat, cover, and simmer for 20-25 minutes.
Chicken and Quinoa Bowl Chicken and Quinoa Bowl
TIME: 25 MINS SERVINGS: 4
INGREDIENTS:
2 cooked and shredded chicken breasts
1 cup cooked quinoa
½ cup chopped cherry tomatoes
¼ sliced avocado
1 tablespoon olive oil
Juice of 1 lemon
Salt and pepper to taste
INSTRUCTIONS:
Cook the quinoa according to the package instructions.
Mix the shredded chicken with the tomato and avocado.
In a bowl, spread a layer of quinoa and top with the chicken mixture.
Drizzle with olive oil and lemon juice, and season with salt and pepper.
Roasted Meat Tacos Roasted Meat Tacos
TIME: 25 MINS SERVINGS: 4
INGREDIENTS:
1lb beef (skirt steak or arrachera)
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon garlic powder
1 lemon (juice)
12 corn tortillas
1 chopped tomato
¼ chopped onion
Fresh cilantro to taste
1 serrano pepper (optional)
INSTRUCTIONS:
Season the meat with cumin, chili, garlic, and lemon juice.
Grill the meat for 6-7 minutes on each side or until desired doneness.
Meanwhile, prepare the pico de gallo by mixing the tomato, onion, cilantro, and serrano pepper (if using).
Slice the meat into thin strips.
Warm the tortillas and serve the meat on them. Top with the pico de gallo.
LL Chicken and Cheese Arepas Chicken and Cheese Arepas
TIME: 30 MINS SERVINGS: 4
INGREDIENTS:
2 cups precooked cornmeal
2 ½ cups water
1 teaspoon salt
2 cooked and shredded chicken breasts
½ cup grated cheese (optional, you can use dairy-free cheese)
1 tablespoon oil
INSTRUCTIONS:
Mix the flour with water and salt. Knead until you have a soft dough.
Form small balls and flatten them to form the arepas.
Cook the arepas in a pan with a little oil until golden brown, 5-7 minutes per side.
Fill the arepas with the shredded chicken and cheese.
Lentils with Veggies Lentils with Veggies
TIME: 60 MINS SERVINGS: 4
INGREDIENTS:
1 cup lentils
2 chopped carrots
2 chopped potatoes
1 chopped onion
2 minced garlic cloves
1 chopped red bell pepper
1 teaspoon cumin
4 cups water
Salt and pepper to taste
INSTRUCTIONS:
In a saucepan, sauté the onion, garlic, and bell pepper in a little oil.
Add the carrots, potatoes, lentils, and cumin.
Stir everything together.
Pour in the water and simmer for 30-35 minutes, until the lentils and vegetables are tender.
Add salt and pepper to taste and serve hot.
Zucchini and Ground Beef Stew Zucchini and Ground Beef Stew
TIME: 35 MINS SERVINGS: 4
INGREDIENTS:
1lb ground beef
2 cups diced peeled pumpkin
1 chopped onion
2 minced garlic cloves
1 teaspoon cumin
1/2 cup beef broth
Salt and pepper to taste
Olive oil
INSTRUCTIONS:
In a large skillet, heat the oil and sauté the ground beef until browned.
Add the onion and garlic and cook for 2 more minutes.
Add the pumpkin and cumin and cook for 10 minutes.
Pour in the broth and simmer until the pumpkin is tender and the stew thickens.
Season with salt and pepper.
Fish Tacos Fish Tacos
TIME: 15 MINS SERVINGS: 4
4 fish fillets (tilapia or cod)
8 corn tortillas
1 cup shredded cabbage
INGREDIENTS: INSTRUCTIONS:
Cook the fish in a pan with a little oil, salt, and pepper, for 4-5 minutes on each side.
1 tablespoon dairy-free mayonnaise
1 teaspoon hot sauce
Juice of 1 lemon
Freshly chopped cilantro
Salt and pepper to taste
Meanwhile, mix the mayonnaise with the hot sauce and lemon juice.
Place the fish in the tortillas, add shredded cabbage, salsa, and cilantro.
Serve with extra lemon.
Chicken and Rice Chicken and Rice
TIME: 30 MINS SERVINGS: 4
2 chicken breasts
1 cup rice
1 chopped onion
1 chopped tomato
½ cup peas
1 teaspoon cumin
INGREDIENTS: INSTRUCTIONS:
Cook the chicken in a pan with a little oil. Add the onion and tomato and cook until soft.
Stir in the rice, cumin, and broth. Cook over medium heat for 15-20 minutes until the rice is cooked.
2 ½ cups chicken broth
Add the peas and cook for 2 more minutes.
Chicken Fajitas Chicken Fajitas
TIME: 20 MINS SERVINGS: 4
INGREDIENTS:
2 chicken breasts, cut into strips
1 red bell pepper, cut into strips
1 onion, cut into strips
2 tablespoons olive oil
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
8 corn tortillas
VV LL
INSTRUCTIONS:
Cook the chicken in a pan with olive oil, salt, and pepper until golden brown.
Add the bell peppers and onion and cook for 5 more minutes.
Season with cumin and paprika.
Serve on warm corn tortillas.
Vegetarian Charquicán Vegetarian Charquicán
TIME: 30 MINS SERVINGS: 4
INGREDIENTS:
2 medium potatoes, peeled and chopped
1 cup peeled and chopped squash
1 chopped carrot
1 cup green beans
1 cup corn kernels (can be frozen)
1 cup chopped spinach
1 chopped onion
2 minced garlic cloves
2 tablespoons vegetable oil
Salt, pepper, cumin, and oregano to taste
1 fried egg per serving (optional)
INSTRUCTIONS:
Sauté the onion and garlic in oil until golden brown, 2-3 minutes.
Add the potato, carrot, squash, and enough water to cover. Cook until tender, 15 minutes.
Add the green beans, corn, and spinach. Cook for 5-7 minutes more.
Season with salt, pepper, oregano, and cumin to taste.
Using a fork or wooden spoon, mash some of the potatoes and squash until you have a thick mixture.
Serve with a fried egg on top.
LL
Chicken Quesadillas with Avocado Sauce Chicken Quesadillas with Avocado Sauce
TIME: 20 MINS SERVINGS: 4
2 cooked and shredded chicken breasts
4 flour tortillas
INGREDIENTS: INSTRUCTIONS:
Heat the tortillas in a pan.
1 cup grated cheese (you can use dairy-free cheese)
1 avocado
¼ chopped red onion
Juice of 1 lemon
Salt and pepper to taste
Oil for frying
Place the chicken in the center of each tortilla and add grated cheese.
Fold the tortilla over and fry in a pan with a little oil until golden brown and the cheese is melted.
Meanwhile, prepare the salsa: Mash the avocado and mix with the onion, lemon juice, salt, and pepper.
Serve the quesadillas with the salsa.
Fried Rice with Chicken Fried Rice with Chicken
TIME: 20 MINS SERVINGS: 4
2 chicken breasts, sliced
2 cups cooked rice
1 carrot, diced small
½ cup peas
2 tablespoons soy sauce
1 tablespoon sesame oil
2 scrambled eggs
2 cloves garlic, minced
INGREDIENTS: INSTRUCTIONS:
Cook the chicken in a pan with a little oil until golden brown.
2 tablespoons chopped green onions
Add the carrot, peas, and garlic, and cook for 3 minutes.
Add the cooked rice, scrambled eggs, and soy sauce.
Cook for 5 minutes, stirring constantly. Serve with chopped chives.
Peruvian Beef Stir Fry Peruvian Beef Stir Fry
TIME: 25 MINS SERVINGS: 4
INGREDIENTS:
1lb beef tenderloin, cut into strips
1 red onion, cut into strips
1 tomato, cut into strips
¼ cup soy sauce
1 tablespoon vinegar
1 teaspoon ground cumin
1 teaspoon minced garlic
2 tablespoons vegetable oil
½ cup French fries (you can use frozen ones)
Salt and pepper to taste
Cooked white rice (for garnish)
TIME: 30 MINS SERVINGS: 4 LL LL
INGREDIENTS:
1lb ground beef
1 can kidney beans
1 can chopped tomatoes
1 chopped onion
1 teaspoon cumin
INSTRUCTIONS:
In a large skillet, heat the oil over mediumhigh heat. Cook the meat until browned on all sides.
Add the garlic, onion, and tomato. Cook for 3 minutes, stirring occasionally.
Add the soy sauce, vinegar, cumin, salt, and pepper. Cook for 3-4 more minutes until everything is well blended and cooked.
Meanwhile, in another skillet, fry the potatoes until golden brown.
Serve with the rice and fries.
Chili with Meat Chili with Meat
1 chopped jalapeño pepper
Salt and pepper to taste
Tortillas or tortilla chips
INSTRUCTIONS:
Cook the ground beef in a skillet until browned.
Add the onion and jalapeño and cook for 3 minutes.
Stir in the tomatoes, beans, cumin, salt, and pepper.
Simmer for 15-20 minutes.
Serve hot with tortillas or tortilla chips.
LL Vegetarian Choclo Cake Vegetarian Choclo Cake
TIME: 45 MINS SERVINGS: 4
INGREDIENTS: INSTRUCTIONS:
4 cups corn kernels (frozen or fresh)
½ cup milk (can be plant-based)
2 tablespoons butter
1 chopped onion
½ chopped red bell pepper
1 grated carrot
½ teaspoon cumin
1 teaspoon oregano
½ cup grated cheese (optional)
Sugar to taste
Salt and pepper to taste
Sauté the onion, carrot, and bell pepper in a tablespoon of butter until soft.
Blend the corn with the milk until you have a thick, but not completely smooth, mixture.
In a saucepan, melt the other tablespoon of butter and cook the corn mixture over low heat for 15-20 minutes. Season with seasonings, salt, and pepper.
In a baking dish, arrange the vegetables. Top with the corn mixture, sprinkle with cheese and a little sugar.
Bake at 375°F for 15-20 minutes, or until golden brown.
Serve warm, accompanied by salad or rice, if desired.
Snacks & Bevies Snacks & Bevies
Strawberry and Oats Smoothie Strawberry and Oats Smoothie
LL
TIME: 10 MINS SERVINGS: 4
1 cup fresh or frozen strawberries
½ cup oatmeal
INGREDIENTS: INSTRUCTIONS:
2 cups milk (natural or plant-based)
1 teaspoon honey or cinnamon
Ice to taste
Combine all ingredients in a blender. Serve cold.
Banana and Cacao Shake Banana and Cacao Shake
TIME: 10 MINS SERVINGS: 4
2 ripe bananas
1 cup milk (natural or plant-based)
1 tablespoon pure cocoa
INGREDIENTS: INSTRUCTIONS:
1 date or ½ teaspoon honey (optional)
Cinnamon to taste
Ice to taste
Combine all ingredients in a blender. Serve cold.
Mango
and Oats Shake Mango and Oats Shake
LL
TIME: 10 MINS SERVINGS: 4
2 ripe mangoes, peeled and chopped
½ cup oatmeal
2 cups cold water or plant-based milk
Juice of 1 orange
1 teaspoon honey or to taste
Ice to taste
INGREDIENTS: INSTRUCTIONS:
Optional: Substitute papaya for the mangoes
Combine all ingredients in a blender. Serve cold.
Pineapple and Mint Shake Pineapple and Mint Shake
TIME: 10 MINS SERVINGS: 6
2 cups diced pineapple
1 liter water
1 small bunch of mint
INGREDIENTS: INSTRUCTIONS:
1 teaspoon honey (optional)
Ice to taste
Combine all ingredients in a blender. Serve cold.
Tropical Bowl with Yogurt, Fruit and Seeds Tropical Bowl with Yogurt, Fruit and Seeds
TIME: 10 MINS SERVINGS: 4
INGREDIENTS:
2 cups unsweetened natural yogurt (Greek or plant-based)
1 cup diced pineapple
1 cup diced ripe papaya or mango
¼ cup unsweetened granola
2 tablespoons sunflower or flax seeds
A drizzle of honey (optional)
INSTRUCTIONS:
Chop the fruit.
Combine with the other ingredients.
Optional: Add honey (optional)
Latin Trail Mix Latin Trail Mix
TIME: 10 MINS SERVINGS: 4
INGREDIENTS:
½ cup walnuts or pumpkin seeds
½ cup raisins or unsweetened dried mango chunks
¼ cup dark chocolate chips (optional)
½ cup whole-grain cereal (such as plain granola or unsweetened cornflakes)
¼ teaspoon sea salt (optional)
INSTRUCTIONS:
Mix the ingredients. LL
Toasted Corn and Dried Fruits
Trail Mix Toasted Corn and Dried Fruits Trail Mix
TIME: 10 MINS SERVINGS: 4
INGREDIENTS:
1 cup toasted corn or unbuttered popcorn
½ cup raisins or dried cranberries
½ cup nuts or seeds (sunflower or pumpkin)
1 pinch of sea salt
Cinnamon or chili powder (optional)
INSTRUCTIONS:
Mix the ingredients.
Hummus y Veggies
Tortilla Rolls Hummus y Veggies Tortilla Rolls
TIME: 10 MINS SERVINGS: 4
INGREDIENTS:
4 whole-wheat tortillas
½ cup hummus
1 carrot, sliced
1 cucumber, sliced
1 red bell pepper, sliced
A bunch of spinach
A splash of lemon or apple cider vinegar
INSTRUCTIONS:
Divide the hummus between the 4 tortillas. Divide the vegetables between the tortillas.
Season with lemon or vinegar. Roll the tortillas.
Chicken y Veggies Tortilla Rolls Chicken y Veggies Tortilla Rolls
TIME: 10 MINS SERVINGS: 4
4 corn or wheat tortillas
INGREDIENTS: INSTRUCTIONS:
1 cup cooked and shredded chicken
½ cup grated carrot
½ cup finely chopped cabbage
¼ cup plain yogurt or guacamole
Lime, salt, and pepper to taste
Divide the chicken between the 4 tortillas. Divide the vegetables between the tortillas. Add the yogurt and/or guacamole.
Season with lemon juice, salt, and pepper. Roll the tortillas.
Chicken Sandwich Chicken Sandwich
TIME: 10 MINS SERVINGS: 2
INGREDIENTS: INSTRUCTIONS:
2 cooked and shredded chicken breasts
1 sliced avocado
4 slices of whole-wheat bread
Spinach or lettuce leaves
Lemon juice, salt, and pepper
Divide the avocado between two pieces of bread.
Top with spinach or lettuce, and one chicken breast per piece of bread.
Season with lemon, salt, and pepper.
Top with the other piece of bread.
Egg Sandwich with Tomato and Spinach Egg Sandwich with Tomato and Spinach
VV LL
TIME: 10 MINS SERVINGS: 2
INGREDIENTS: INSTRUCTIONS:
4 hard-boiled and sliced eggs
4 whole-wheat breads
1 sliced tomato
Spinach leaves
Olive oil and salt to taste
Divide the eggs, tomato, and spinach between two slices of bread.
Season with olive oil and salt.
Top with the other slice of bread.
Desserts & Sweets Desserts & Sweets
Coconut Flan Coconut Flan
TIME: 60 MINS SERVINGS: 6
INGREDIENTS:
1 can of coconut milk
1 cup of almond milk
3 eggs
½ cup of brown sugar
1 teaspoon of vanilla extract
¼ cup of water for the caramel
INSTRUCTIONS:
Preheat the oven to 350°F.
In a saucepan, heat the water and brown sugar until a caramel forms. Pour into a flan mold.
In a bowl, whisk the eggs, coconut milk, almond milk, and vanilla extract. Pour the egg mixture over the caramel. Place the mold in a pan of water (a double boiler) and bake for 30-40 minutes, or until a toothpick inserted comes out clean.
Let cool, then refrigerate for at least 2 hours before serving.
Bake-free Oat Donuts Bake-free Oat Donuts
TIME: 10 MINS SERVINGS: 12
2 cups whole-grain oats
½ cup peanut butter
INGREDIENTS: INSTRUCTIONS:
¼ cup honey or agave syrup
¼ cup dark chocolate chips
½ teaspoon vanilla extract
Mix the oats, peanut butter, honey, and vanilla in a bowl until well combined.
Shape the mixture into balls and place them on a baking sheet.
Freeze for 30 minutes.
Once frozen, top with chocolate chips and serve.
Fruit Pie with Yogurt Filling Fruit Pie with Yogurt Filling
TIME: 10 MINS SERVINGS: 12
1 pie crust (can be store-bought or made with cookies)
2 cups plain or dairy-free vanilla yogurt
1 tablespoon honey or agave syrup
INGREDIENTS: INSTRUCTIONS:
1 cup strawberries (or seasonal fruits like blackberries, peaches, etc.)
1 teaspoon vanilla extract
¼ cup chopped walnuts (optional)
Mix the yogurt with the honey and vanilla until smooth.
Fill the tart shell with the yogurt mixture. Slice the fruit and place it on top of the yogurt cream.
Garnish with walnuts (if using).
Refrigerate for 2-3 hours before serving to allow the tart to set.
Mango Ice Cream Mango Ice Cream
TIME: 10 MINS SERVINGS: 6
INGREDIENTS:
2 ripe mangoes
½ cup coconut milk or almond milk
¼ cup honey or agave syrup
Juice of ½ lemon
INSTRUCTIONS:
Peel and cut the mangoes into chunks.
Place the mangoes, coconut milk, honey, and lemon juice in a blender. Blend until smooth. Pour the mixture into ice cream molds or a tray and freeze for 4 hours or until solid. Serve in balls.
Avocado and Cacao Mousse Avocado and Cacao Mousse
TIME: 10 MINS SERVINGS: 4
INGREDIENTS:
2 ripe avocados
¼ cup cocoa powder
¼ cup honey or agave syrup
1 teaspoon vanilla extract
¼ cup almond milk or coconut milk
½ cup blackberries
Pinch of salt
INSTRUCTIONS:
Place the avocados in a food processor or blender.
Add the cocoa, honey, vanilla, milk, and salt. Process until smooth and creamy.
Divide the mousse into 4 containers and refrigerate for at least 1 hour before serving. Garnish with blackberries and/or a little more cocoa.
