Serving Healthy Heart

Serving Healthy

Nutrition and Wellness Counseling, Culinary Education and Fitness Training

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Sweet Potato and Black Bean Enchiladas



Healthy and satisfying enchiladas that provide a bounty of flavors. Filled with sweet potatoes, black beans, mushrooms, and kale. Top with your favorite enchilada sauce, hot sauce, or try our recipes for a red molé sauce and dairy-free "not-cho" sauce. These enchiladas are sure to please anyone who enjoys Mexican food, regardless of their position on eating meat and cheese. [More]

Red Molé Sauce



Oaxacan Molé sauce can be very intimidating because a true mole contains many different ingredients. This recipe is relatively simple yet it has a velvety, luxurious feel in your mouth and the flavor brings back memories of the many times I was fortunate enough to be a guest in the home of some fantastic cooks in central and southern Mexico. The final flavor and amount of heat will depend on the types of peppers used. You can use the dried peppers in the Mexican section of your favorite grocery store, or you can go to a Hispanic grocery store and pick up some dried Chile Negro, Chile Mulato, Guajillo, or other specialty varieties. [More]

"Not-Cho Cheeze" Sauce



This is a plant-based nacho cheese-like sauce that can be used as a dip for chips or vegetables, or as a sauce for burritos or tacos. The key is the nutritional yeast which has a cheese-like flavor and can be found in the condiment section of most grocery stores or in health food stores. Do not substitute brewers or baker’s yeast as they are bitter and do not have the same flavor. [More]

Balance Your Diet Over the Holidays

Most people are aware they should eat a balanced diet to get all of the necessary nutrients like protein, fats and carbohydrates. A balanced diet also consists of proper amounts water along with micronutrients like vitamins, minerals and phytochemicals. Should you supplement your diet with vitamins, antioxidant pills, protein shakes and other magical elixirs? [More]