14daychallenge

healing through food a 14-day challange mariah romero

Start the day with green tea green tea is loaded with antioxidants and nutrients that have powerful effects on the body this includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits

quinoa tomato wrap Quinoa is one of the most protein-rich foods we can eat. It contains almost twice as much fiber as most other grains. tortilla hummus quinoa tomato

cook 1/2 cup of quinoa with 1 cup of water for 20 minutues. let cool for 5 minutes slice tomato

spread hummus on tortilla

place quinoa and tomato on tortilla wrap and enjoy

stuffed avocado Avocado is incredibly nutritious. They contain more potassium than bananas. They possess anti-inflammatory compounds that have an aspirin-like quality without thinning the blood. avocado tomato jalapeno onion garlic salt pepper

chop onions, tomato, jalapeno & garlic mix chopped ingredients into bowl

slice avocados in half and scoop out a little avocado place mixture into avocado and top with salt and pepper

aloe cooler Consuming aloe vera offers a colon cleanse all on its own. Aloe is wonderful for relieving constipation. oranges coconut water aloe vera leaf

slice & juice 2 oranges

transfer orange juice to blender and add the coconut water slice aloe vera leaf and scrape clear flesh into blender blend until smooth and foamy

Pour into a glass and enjoy right away

sweet potato & quinoa Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene).

They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. sweet potato quinoa salt pepper paprika

slice half a sweet potato into cubes boil in water for 15 minutes transfer to pan

sprinkle salt, pepper, and paprika all over potatoes

cook in oil for a few minutes

cook 1/2 cup of quinoa with 1 cup of water for 20 minutues. let cool for 5 minutes

raspberries & dark chocolate Berries main power comes from antioxidants.

We need these antioxidants to fight the aging process and to stay alive in the constant threat to our health. Antioxidant means life while oxidants means death. raspberries dark chocolate

put a handful of raspberries in a bowl, add a handful of dark chocolate

(mine is coffee bean covered in dark chocolate)

zucchini bowl Zucchini contains good amounts of potassium that helps reduce blood pressure. It also contains moderate levels of folate that breaks down amino acids like homocysteine that cause heart attacks and strokes. zucchini onions tofu rice

cook 1/2 cup of rice to 1 1/2 cup of water for 15 minutes.

cut tofu into strips or cubes and cover with flour. place in hot oil and cook until crispy chop zucchini and onion and cook in pan with olive oil until soft

oat cookies Oats are the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. almond butter quick oats honey egg

Preheat oven to 350 degrees

Place all ingredients in a bowl and mix until well combined

Roll dough into 1 ½ - 2 inch balls and then place on a parchment paper-lined baking sheet Place criss-cross fork marks on top of the cookies and sprinkle with sugar Bake in preheated oven for 10 minutes. Enjoy!

cucumber wrap Cucumbers have a fountain-of-youth effect, hydrating us at the deepest cellular level possible. Plus, their cooling effect makes them excellent rejuvenation and especially effective at cooling a hot, stagnat liver. cucumber carrot avocado tortilla hummus

cup carrots, cucumber, and avocado

cut tofu into strips or cubes and cover with flour. place in hot oil and cook until crispy spread hummus onto tortilla

place tofu, cucumber, carrot, and avocado tortilla

wrap and enjoy

apple snack Apple’s anti-inflammatory properties make it a top pick when you’re faced with practically any illness. This fruit helps cleanse and purify the organs, improve circulation in your lymphatic system, repair damaged skin, and regulate blood sugar. apple peanut butter cacao nibs

slice apple

spread peanut butter on top sprinkle cacao nibs

tumeric latte One of the most well-known applications of turmeric is as an anti-inflammatory agent. The active ingredients in turmeric are extensive, but a particularly crucial compound is curcumin. This substance has received considerable attention in the medical community due to its potent anti-inflammatory abilities. in fact, the strength of this substance is likened to some of the strongest pharmaceutical options for reducing inflammation. tumeric milk hot water cinnamon black pepper honey

boil half a cup of water and heat a half cup of milk

place tumeric, cinnamon, black pepper, and honey into cup pour milk and hot water stir and enjoy

berry smoothie bowl & tangerines Tangerines, also known as mandarin oranges, are a tasty and refreshing citrus fruit packed with many nutritious compounds, including flavonoids, vitamin C, vitamin A, folate and potassium. These healthful components contribute to the health of all parts of the body, from cell DNA to the bones and heart. mixed berries banana coconut water chia seeds flax seeds tangerine

place a handful of frozen mixed berries, a banana, and coconut water into blender and blend until smooth pour into bowl and top with chia seeds, pumpkin seeds, flax seed, and tangerines

cranberry trail mix The possible health benefits of consuming cranberries include lowered risk of urinary tract infections, prevention of certain types of cancer, improved immune function, decreased blood pressure and more. dried cranberries pumpkin seeds cacao nibs sunflower seeds

mix ingredients together and enjoy

sweet potato fries Sweet potatoes are a good source of mag­ nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral. sweet potato black pepper paprika cayenne pepper olive oil salt

Pre-heat oven to 400

Peel and cut the sweet potato into strips

Place them on a baking tray that is lined with baking paper and make sure they touch each other as little as possible. Drizzle your fries with olive oil and season them with the spices

Bake your fries in a preheated oven for a total of about 30 minutes let cool for 3 minutes and enjoy

banana smoothie Bananas contain several essential nutrients, and have benefits for digestion, heart health and weight loss. Bananas are among the most popular fruits on earth. Bananas contain a fair amount of fiber, as well as several antioxidants. banana peanut butter cacao nibs water ice

mix ingredients together in blender until smooth and enjoy