IMMUNE SYSTEM

2 servings

2 cups sliced angel hair thin green or red cabbage
½ carrot, julienne or coarse grated
¼ cup finely chopped fresh cilantro
little olive oil
lemon juice or vinegar
pinch of sea salt
ground pepper

In a serving bowl place the cole, carrot and cilantro, mix well, and dress with a pinch of salt, olive oil, lemon juice and pepper to taste. Let stand a few minutes to soften the coleslaw

2 servings

½ cucumber, peeled and finely sliced
1/3 cup chopped cilantro
¼ cup thinly sliced red onion
little olive oil
lemon juice or vinegar to taste
pinch of salt
ground pepper

In a mixing bowl place the cucumber, onion and cilantro, mix well and season with a pinch of salt, oil, lemon juice or vinegar and ground pepper to taste.

2 servings

2 cups torn lettuce
½ cup carrot, julienne
½ cup chopped fresh basil
little olive oil
lemon juice or vinegar to taste
pinch of sea salt
pepper to taste

In a serving bowl place lettuce, carrot and basil, toss to mix and dress with a pinch of salt, olive oil, lemon juice or vinegar and pepper to taste.

2 servings

2 cups torn lettuce
½ cup sliced mushrooms
½ cup tomato in wedges
1 tbsp finely chopped fresh parsley (optional)
little olive oil
lemon juice or vinegar to taste
pinch of salt
ground pepper

In a mixing bowl place lettuce, mushrooms, tomato and parsley, combine well and dress with a pinch of salt, olive oil, lemon juice or vinegar and pepper to taste.

2 servings

6 kale leaves
½ grated carrot
½ cup thinly sliced red onion
1 tbsp chopped nuts
little olive oil
lemon juice or vinegar
pinch of sea salt
ground pepper

Wash kale leaves very well and tore with your hands, trim and discard tough stems. In a serving bowl place kale, add olive oil and massage with your hands for 1 or 2 minutes to soften.
Mix in the carrot and onion. Add lemon juice or vinegar, pinch of salt and pepper to taste. Stir well. Garnish with the nuts.

2 servings

6 kale leaves
8 cherry tomatoes, halved
1 avocado, diced
2 tablespoons sunflower or sesame seeds
little olive oil
lemon juice or vinegar to taste
pinch of sea salt
ground pepper

Wash kale leaves  and tore them with your hands, trim and discard tough stems. In a serving bowl place the kale, add olive oil and massage with your hands for 1 or 2 minutes to soften.

Mix in the tomato and avocado. Add lemon juice or vinegar, pinch of salt and pepper to taste. Stir well. Sprinkle the seeds.

2 servings

2 cups baby spinach
1 tomato in wedges
½ cup thinly sliced red onion
little olive oil
lemon juice or vinegar
pinch of sea salt
ground pepper

In a serving bowl place the spinach, tomato and onion, mix well and dress with a pinch of salt, olive oil, lemon juice and pepper to taste.

2 servings

2 cups baby spinach
1 cup sliced cooked beet
1 chopped green onion
1 tbsp sesame seeds
2 tbsp non fat plain greek yogurt unsweetened
little olive oil
lemon juice or vinegar
pinch of sea salt
ground pepper

In a serving bowl place the spinach, beet and chives, mix well, add the yogurt and dress with a pinch of salt, olive oil, lemon juice and pepper to taste. Sprinkle sesame seeds.

2 servings

¼ cup cooked quinoa
2 cups arugula, baby spinach or green leaf mix
½ diced apple
¼ cup diced celery
¼ cup diced red onion
2 tsp sliced and roasted almonds
1 green onion chopped
2 tsp olive oil
1 tsp sea salt
pinch of pepper
vinegar or lemon juice

In a bowl put the quinoa, arugula, apple, celery, onion and green onion. Stir well. Add the oil, salt, pepper and vinegar. Mix well. Garnish with the almonds and serve.

Serving: Cal 176.7         P: 4.9          F: 7         Cb: 25.3

1 serving

1 cup mix green leaves
½ diced avocado
¼ cup goat cheese in cube or crumbled
¼ cup sliced mushrooms
1 tbsp sesame or sunflower seeds
1 tsp olive oil
pinch of salt
lemon or Vinegar Juice

In a bowl put the green leaves, then add avocado, mushrooms and goat cheese. Dress with olive oil, salt and lemon. Garnish with sesame seeds on top and serve.

½ cup per person berries (strawberries, blueberries, raspberries, blackberries)
stevia to taste
mint leaves to garnish

Wash berries and let them dry. Place in a serving bowl. If strawberries are large cut into 2 or 3 parts. Add stevia, stir carefully to prevent them from tearing. Garnish with mint leaves and refrigerate to cool before serving.

1 white cabbage
1 tablespoon salt per kilo of cabbage.
water, if necessary

Cut the cabbage into four parts, then chop into thin strips and put it in a large bowl.
Add salt little by little and massage to release liquid.
When it is soft put it in a clean dry glass jar (that has a lid) Go squeezing the cabbage tightly as you add it to the jar, with all the liquid.
Cabbage should be submerged in water, if not, you must prepare a solution of water and salt and add it to the jar. Put a weight on it. It is important that cabbage is not exposed outside the liquid. Cover it with a paper towel and adjust with an elastic.
Let it sit at room temperature in your kitchen for at least 2 weeks until desired flavor and texture are achieved, to increase its probiotic effect. Once the sauerkraut is finished, put a tight lid on the jar and move to the refrigerator. The sauerkraut's flavor will continue to develop as it ages.
Eat it with meats, salads or sandwiches.

Benefits:

It helps improve digestive disorders, inflamed bowel or diarrhea and constipation.

Probiotic effect: During the fermentation process of cabbage, bacteria multiply and that favors the probiotic effect, being a benefit for the bacterial flora.

Rich in vitamins A, B1, B2 and C.

Mineral intake: rich in magnesium, phosphorus, iron and calcium

1 portion

20 gr whole oats
60 ml  water or more according to desired consistency
vanilla extract to taste
stevia powder to taste
80 gr berries (blueberries, raspberries, strawberries, blackberries)

Add all ingredients to a blender and puree until smooth. Pour into a glass and serve.

* If your plan has 40 gr whole oats you will need more water (about 120 ml)

1 serving

½ cup greek yogurt
½ cup water
1 cup spinach
½ cup mixed berries (frozen)

Place all ingredients in a powerful blender. Blend 1-2 minutes or until smooth. Enjoy!

Cal: 126 - P: 13.4 - F: 0.7 - Cb: 10.1

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.

1 serving

Cucumbers contain curcubitacins, substances that can block inflammatory pathways.
Apples are rich in quercetin, an anti-inflammatory flavonoid that can actually help heal the lining of the intestine. That’s key, because intestinal permeability (“leaky gut”) is linked to some arthritis issues.
Spinach may help reduce inflammatory markers in the blood.
Lemon with peel contains anti-inflammatory limonene, so using unpeeled lemon in this recipe bumps up the inflammation-fighting power.


1 cup fresh spinach, lightly packed
1 large cucumber
1 tsp fresh ginger root (about ½ inch)
¼ bunch flat-leaf parsley
½ apple, cored
1/2 lemon, with peel
stevia powder to taste

Wash and roughly chop all produce. Place them in a blender and blend until smooth. Add stevia, if desired. Serve immediately.

Cal: 108 - P: 4 - F: 0.4 - Cb: 23.9

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.