Ebook Healthy Simple Mexican Recipes and Nutrition Guide

Homemade Corn Tortillas

SERVINGS: 12-16 PREPPING TIME: 5 MIN COOKING TIME: 25 MIN

Ingredients Directions

2 cups harina de 1. Add masa harina and baking powder to a large mixing
bowl. Mix well using your hands.
maíz (masa
2. Slowly add warm water while mixing with your hand
harina)
until you get a dough that is slightly sticky but holds
2 cups warm
together well. Avoid dry dough.
water
3. Turn a griddle on medium-high heat and allow it to
1 tsp baking warm up while you make your first tortilla.
powder 4. Lightly wet your hands with a small amount of warm
(optional) water to prevent dough from sticking to your hands.
5. Using your hands, grab about a 1/4 cup size of dough
and roll it into a ball. Smoosh it a little so it’s a flat ball
of dough.
6. Cut a piece of plastic to fit your tortilla press. If you
Tips: I recommend don’t have a tortilla press, use a rolling pin or a heavy
brands like Maseca or book.
7. Place the ball of dough on top of the plastic (on tortilla
Masienda if you're
press), fold the other side of the plastic over to fully
looking to splurge. For a cover the dough, and smoosh it into a tortilla!
balanced meal, pair 2-3 8. Place on the hot griddle (comal), and cook for about 1
tortillas with a protein minute on the first side, and 1 minute on the other.
Finally flip tortilla again for another 30 seconds. Once
and lots of vegetables.
the tortilla begins to puff up in the middle, it’s done!
9. Place ready-to-eat tortillas in a tortilla warmer to keep
them from getting stiff or dry.
10.Enjoy as tacos, quesadillas, and more!
Authentic Salsa Roja
7–8 Roma 1. Turn a griddle on medium-high heat. Once it’s

tomatoes hot, add your tomatoes, garlic, and chilies.
7–8 chiles de 2. Roast chilies for 20 seconds on each side and
arbol, (deseed- no more than that. They burn very easily so
optional) take them off as soon as you see them turn a
2–3 garlic cloves bright red color.
Salt to taste
3. Roast the tomatoes until they are charred on
all sides, about 10-15 minutes total.
4. Roast garlic for 7-10 minutes on the outer
edge of the griddle to avoid burning.
Tip: Make large batches
5. Once everything is roasted, add it all into a
to store in the
blender and blend until smooth. Pour into a
refrigerator for up to a sealable container and let it cool off at room
week or freeze for up to 3 temperature.
months. Add to veggies 6. Once it has cooled off, place it in the
for extra flavor! Veggies refrigerator and use it as you please!
are easier to eat when
they taste good.
Authentic Salsa Verde
8–10 tomatillos 1. Peel and rinse your tomatillos. Turn a griddle

2 garlic cloves on medium-high heat.
1–2 medium 2. Once the griddle is hot, add tomatillos,
serrano peppers pepper/s, garlic, and onion. Roast for 5-7
1/4 white or minutes on each side or until they are
yellow onion blackened and blistered. Roast the garlic for 2-
1/2 cup cilantro
3 minutes on each side.
leaves or stems
3. Once roasted, cool off for at least 5 minutes.
1/2 tsp salt
4. Add all ingredients to a blender and blend!
1/2 tsp black
Taste and adjust salt/pepper as needed.
pepper
5. Store in the refrigerator for up to a week.
1 tbsp water
Enjoy!
Tip: You can also roast in the oven or air fryer

at 390 F for 12-15 minutes. Make a large batch
and save 1 cup of salsa for the poblano bean
soup recipe later in this book!
Dairy-free Sour Cream
SERVINGS: 10 PREPPING TIME: 5 MIN COOKING TIME: 30 MIN
1 cup raw 1. Soak cashews overnight in room temperature

cashews, soaked water or simmer them in a small pot of water
2/3 cup water for 20 minutes.
1 tbsp apple cider 2. Drain the cashews.
vinegar or lemon 3. Blend all ingredients together until smooth.
juice Taste and adjust salt as needed.
2 garlic cloves 4. Store in an air-tight container and refrigerate
1/2–3/4 tsp salt
for up to a week.
Tip: To save some money, Try using silken tofu instead of cashews or 1/2
cup cashews and 1/2 cup silken tofu. If using only silken tofu, add 1
tablespoon of avocado or olive oil to replace the healthy fats in cashews.
Almond Queso Fresco
1 cup raw 1. Soak slivered almonds overnight or in boiling
slivered almonds hot water for 45 minutes.
without skin 2. Add all ingredients into a blender and blend
(soaked until smooth.
overnight) 3. Add to a pan on medium heat and cook for at
1 tbsp apple cider
least 5 minutes to activate the agar. Cover with
vinegar
a lid to allow it to heat evenly throughout.
1 tsp salt
4. Pack tightly into a ramekin or bowl of choice,
2 tsp nutritional
cover, and refrigerate overnight.
yeast
5. Crumble and add to any Mexican dish. Enjoy!
1/2 cup water
1 tsp agar
powder
1 garlic clove
Tip: Do not skip the nutritional yeast as this is what gives it the cheesy
flavor. You will also use this for other recipes in this book. Find agar agar
powder on amazon or online. I linked both items, just click on the
ingredient! (It's cheaper at Trader Joe's if you have one nearby).
Homemade Beans
SERVINGS: 15 PREPPING TIME: 5 MIN COOKING TIME: 2 HRS
1 lb beans 1. Rinse beans well and remove stones/debris
Water 2. Soak beans for a few hours. (Optional)
3 garlic cloves 3. Add beans to pot along with garlic. Add onion
2 epazote leaves too if you’d like! Fill pot with water until it is
(optional) at least 4 inches over the beans.
2 tsp of salt, or to 4. If the beans float in the water, they’re old,
taste throw them away.
5. Place on high heat until it boils and then
immediately lower to a simmer.
6. Simmer on low for 1.5-2 hours depending on
the bean.
7. Once beans are almost done, add salt. At this
point you can also add a few Epazote leaves to
help reduce bloating & gas.
8. Turn off and enjoy the best homemade beans!
Tip: This is a bonus recipe that I decided to add because homemade beans
are simply amazing. Even though this recipe is not ready under 30 minutes,
it only takes about 5-10 minutes of actual labor and time to make. Try
using peruvian/mayocoba beans if making it, trust me on this one!
Mexican Chickpea Salad
1 can chickpeas, 1. Turn a griddle on medium-high heat and grill
drained and nopales for about 7 minutes on each side. Season
rinsed with a generous amount of salt.
1 cup cabbage, 2. While nopales are cooking, begin dicing your
shredded vegetables. Open a can of chickpeas, drain, and
1 handful of rinse.
cilantro, chopped 3. Once the nopales are done cooking, take them off
2 tomatoes, diced the griddle and onto a cutting board. Let them cool
2 nopales, diced off and once they are, dice them up.
1 jalapeno, diced 4. Add everything besides the chickpeas, avocado,
Lime juice, and chili oil to a large mixing bowl and combine.
freshly squeezed Once all the ingredients are covered in lime juice
(to taste) and well incorporated, add chili oil to the
1 avocado, diced chickpeas in a separate bowl and coat evenly.
Chili oil of choice 5. Once you are ready to eat it, add the avocado, mix
Salt to taste everything together, and enjoy!
Tip: This recipe is a balanced meal as it has protein, healthy fats, lots of vegetables,
and fiber. To complete meal, pair with 2-3 tostadas or 10-12 tortilla chips. For meal
prep just wait to add the chili oil, avocado and lime when ready to eat.
Mushroom Aguachile
4 king oyster 1. Use your hands to tear up the king oyster
mushrooms mushrooms into thick shreds that are shrimp-
1 can of hearts of sized. Add them to a large mixing bowl.
palm 2. Drain the hearts of palm and slice them into the
1/2 red onion same size as the mushrooms. Thinly slice the red
4 small onion and add to the mixing bowl.
cucumbers 3. Slice the cucumbers halfway down the middle
Salsa: and use the knife or spoon to scrape the seeds out.
3/4 cup fresh Slice them into “C” shaped slices. Save the seeds
lime juice and add cucumber to the mixing bowl.
1 cup cilantro 4. Add all the salsa ingredients to a blender along
2 garlic cloves with the cucumber seeds. Blend until smooth.
1 jalapeño 5. Pour the salsa in with the vegetables in the
1 Serrano pepper mixing bowl. Mix well, cover with a lid, and
1 tsp salt refrigerate for at least 30 minutes, preferably 1
hour or longer.
6. Serve with tostadas or tortilla chips, top off with
avocado and enjoy!
Tip: This dish is mostly vegetables which is great, but it's low in protein. Sprinkle
with 2-3 tbsp of hemp seeds (10 g) for an easy add-on protein that won't affect the
texture or flavor. You can also add chickpeas for extra protein and fiber!
Nopal Salad (Prickly Pear Cactus)
3 medium 1. Clean and slice off all thorns on nopales or buy the
nopales ones that are already cleaned. Cut the nopales
1 medium onion around the edges to get rid of any excess thorns
3 medium that may be around the edges.
tomatoes 2. Dice nopales into small cubes.
1–2 jalapeños 3. Put a small pot of water to boil. Add prepped
1/2 cup cilantro nopales with 1 tsp salt and simmer for 20 minutes
1–2 avocados until all the slimy liquid is released.
1 tsp salt 4. While nopales are cooking, dice tomatoes, onions,
2 limes, juiced
cilantro, jalapeños and avocado. Add to a large
mixing bowl
(optional)
5. Drain and rinse nopales with fresh water to remove
excess slimy liquid and add to the mixing bowl
where the other veggies are.
6. Mix in and incorporate well. Season with lime juice
and salt to taste.
7. Serve with any of your favorite Mexican dishes and
enjoy!
Tip: Most Mexican stores sell peeled and diced nopales which helps avoid dealing
with the thorns. This is the perfect salad to pair with any Mexican dish to add
veggies/nutrients! I love pairing it with 2-3 tacos or a bowl of homemade beans.
Mexican Tuna Salad
1 15 oz can chickpeas, 1. Drain and rinse the hearts of palm, chickpeas, and
drained
especially the jackfruit to get rid of the brine flavor.
1 15 oz can of hearts
2. Add chickpeas to a mixing bowl and mash them
of palm, drained
1 20 oz can of
using the back of a spoon or a potato masher.
jackfruit in brine, 3. Use your hands to shred the jackfruit apart. Use a
drained and rinsed paper towel to absorb excess liquid if possible. Add
well to the mixing bowl.
2 Roma tomatoes,
4. Dice hearts of palm to your liking. I like dicing it
diced
into 1/4-inch pieces. Add to the mixing bowl. Use
1/2 red onion, diced
4–6 sheets of nori
your hands to crumble the sheets of nori on top.
(seaweed) 5. Add everything to the mixing bowl along with the
1/4 cup cilantro, diced veggies, lime juice, mayonnaise, jalapeños, salt,
chopped and pepper.
2 tbsp vegan
6. Mix everything together well, taste, and add
mayonnaise
lime/salt/pepper as needed. Serve with crackers,
1 avocado, diced
1–2 limes, juiced
tostadas, or as a sandwich, and enjoy!
1/4 cup pickled
jalapeños (optional)
Tip: This dish is packed with anti-inflammatory nutrients! Perfect
Salt and pepper to
taste for the days you want to get your veggies in but don't feel like
having traditional salads. You've got protein from the chickpeas, lots
of vegetables, healthy fats, the only thing missing is a carb. Pair
with corn tostadas or whole grain crackers for a balanced meal!
Mexican Zucchini (Calabacitas)
2 medium 1. Dice the onion, jalapeño, tomatoes, and zucchini.
Mexican Turn a pan on medium-low heat and add the oil.
Zucchinis 2. Once the oil is hot, add the diced onion, jalapeño,
(calabacitas) and tomato. Cook for about 5 minutes or until the
1/2 medium onion is translucent. Use splashes of water to help
onion, diced deglaze the pan and prevent veggies from sticking.
1 tomato, diced 3. Add in the diced zucchini and cook for another 5
1 jalapeño, diced
minutes or until you achieve your desired texture.
Season with salt, and pepper.
1 tbsp oil
1/4 cup water
Salt and pepper
to taste
Tip: Zucchini is packed with B6, vitamin A, C, antioxidants and

fiber! The way it's made is known as "a la Mexicana" meaning it is
Mexican style by adding onion, peppers, and tomatoes. The most
flavorful way to make veggies! Add protein and a carb to make it a
balanced meal. I love serving it with beans and tortillas.
Rajas con Crema
1. Roast poblano peppers on the griddle or oven until
6 poblano
charred on all sides. If using the oven, bake at 400 F for
peppers 20 minutes and then 2-3 minutes on “broil”.
1 medium onion, 2. Immediately place hot poblanos inside a plastic bag or
sliced sealable container and seal tight. Let steam for 10
1 tsp garlic, minutes.
minced 3. Once peppers cool off, peel the skins to the best of your
1/2 cup ability and take the seeds out. Slice into long, thin slices.
vegetable broth 4. Turn pan on medium heat and add oil. Once hot, add
onions and cook for 2-3 minutes. Deglaze with
or water
vegetable broth or water if they begin to stick to the
1 cup pinto beans
pan.
(or beans of
5. Add garlic and cook for 30 seconds. Next, add sliced
choice)
poblano peppers, beans, and sauté for a few minutes
1/2 - 1 cup
until everything is hot.
Cashew crema 6. Slowly pour the cashew crema into the pan and mix
(page 10) everything in until well incorporated. Add extra
vegetable broth/water to thin out the sour cream to
your liking.
7. Serve with corn tortillas or add to quesadillas, burritos,
and more!
Tip: The traditional recipe includes corn instead of beans, but I used beans for extra protein. The cashew
crema adds healthy fats and also a bit of protein. Pair with corn tortillas for a balanced meal.
Potatoes a la Mexicana
5–6 medium 1. Peel potatoes and then dice them into even 1/4 inch
potatoes cube-sized pieces.
1/2 medium 2. Dice tomatoes, onion, and Serrano peppers.

3. Turn a large pan on medium heat and add oil. Once hot,
onion
add diced potatoes to the pan and begin cooking while
2 tomatoes
stirring every 2 minutes and no more than that.
1–2 serrano
4. After about 8-10 minutes, try a potato cube to see if it is
peppers
soft/cooked. Once potatoes are almost cooked, add
2–3 tablespoons onions, tomatoes, and pepper.
oil 5. Cook for an additional 4-5 minutes until tomatoes cook
1 tsp salt or to down and give the potatoes a nice reddish color. Turn
taste pan off and set aside.
6. Serve potatoes with tortillas as tacos or in a white flour
tortilla as a burrito. Add queso fresco or sour cream and
enjoy!
Tip: Potatoes and tortillas are both carbohydrates so watch your portions if you're watching your
blood sugar. Make sure to add healthy fats to avoid blood sugar spikes such as avocado, cashew crema,
queso fresco, etc. Add extra onion, tomatoes, and peppers to add more fiber if you'd like,
Huevos Rancheros
1 block extra 1. Turn a griddle on medium-high heat and add tomatoes, garlic,
protein tofu and Arbol chilies. Chilies will roast in about 30-40 seconds on
1/2 onion, sliced each side, be sure not to burn them! Roast the tomatoes for
1 tbsp nutritional about 10-15 minutes until charred on all sides, garlic will take
yeast less time – about 7-10 minutes.
2. Add roasted tomatoes, peeled garlic, chilies, and salt to a blender
1/2 tsp Kala Namak
and blend until smooth. Set aside.
(optional)
3. Turn a large pan on medium heat. Add oil and once oil is hot,
1 tsp onion powder
add sliced onions and fry until golden for about 3-5 minutes.
1/2 tsp turmeric
4. Add salsa to the pan. While it begins simmering, grab your tofu
3–4 Roma tomatoes
and crumble it into the pan. Use your hands to break it down
1 garlic clove but avoid crumbling too much as it will continue to crumble
2–3 Arbol chilies in the pan.
1 tsp salt or to taste 5. Once the tofu is in the pan, add onion powder, nutritional
2 tbsp avocado oil yeast, and turmeric. Mix it in and place the lid on the pan. Let it
Other ingredients: cook together for 5-8 minutes or until the tofu has soaked up
6–8 corn tortillas most of the salsa.
1/2–1 cup refried 6. Taste and adjust seasonings to preference. Once most of the
beans salsa is soaked up by the tofu, turn heat off and set aside.
7. In a small pan add about 1/2 tbsp of oil and fry your tortilla
Cilantro
on both sides for 1-2 minutes.
Avocado
8. Place the crispy tortilla on a plate, and add refried beans on top
(optional), the tofu ranchero, cilantro, avocado, and whatever
else you’d like. Enjoy!
Tip: This dish is packed with protein from the tofu, beans, and nutritional
yeast. It's a great source of iron, and is packed with micronutrients.
"Huevos" con Chorizo
1 block of tofu, 1. Turn pan on medium heat and once it’s hot, add oil and
extra firm onion. Cook for 2 minutes until fragrant.
1 tbsp neutral oil 2. Use your hands to crumble the tofu into the pan. Make
1/4 onion, diced sure to not crumble it too much because it will
continue to crumble in the pan. Fry it along with the
1/2–3/4 cup
onions.
vegetable broth
3. After 2-3 minutes add about 1/4 cup vegetable broth to
1/2 cup vegan
your tofu.
chorizo 4. Add vegan chorizo, seasonings, and stir in until well
1/4 cup full-fat incorporated. Cook for about 5 minutes adding splashes
coconut milk or of vegetable broth throughout as it dries up.
vegan sour 5. Finally, add coconut milk or vegan sour cream and cook
cream (optional for another 2 minutes.
but highly 6. Once it is done serve with tortillas, and enjoy!
recommended)
1/2 tsp garlic
powder
1/2 tsp black salt
(Kala Namak)
1/2 tsp turmeric Tip: I recommend Trader Joe's Soyrizo as the most authentic-tasting
vegan chorizo. For a balanced meal serve with 2-3 corn tortillas, or a
powder
whole wheat flour tortilla. Kala Namak is optional but it does
Salt and pepper
provide more of an "eggy" flavor. I typically buy it online.
to taste
Flavorful &
nutritious
soups!
Poblano Bean Soup
6 cups vegetable 1. Roast peppers on a griddle or in the oven/air fryer at
broth 400 F for 10-14 minutes or until charred on all sides.
2 cups beans, 2. Place roasted peppers in a plastic bag, seal them, and let
cooked (pg 12) them “sweat” for 15 minutes.
1/2 cup rice, 3. Meanwhile, turn a large pot on medium heat and add
oil. Once the oil is hot, add diced onion and cook for 3
uncooked
minutes. Next, add garlic and cook for 1 minute.
2 poblano
4. Pour in vegetable broth and salsa verde. Bring to a boil
peppers, roasted
and immediately reduce to a simmer. Add uncooked
1 red bell pepper, rice and cover. Cook for about 10 minutes.
diced 5. While rice is cooking, dice peppers, and prep garnishing
1/2 onion, diced ingredients.
2 garlic cloves, 6. Add beans, diced peppers, and corn kernels, and simmer
minced for another 5-10 minutes. Check the consistency of the
1 tbsp oil soup and add more vegetable broth if needed.
7. Serve in a bowl and top off with diced avocado, cilantro,
1 cup corn
and tortilla chips.
kernels, optional
1 cup salsa verde
(pg 9)
Garnish:
Tip: This soup is perfectly balanced with protein, veggies, healthy fats, fiber,
1 avocado, diced
and lots of micronutrients like iron and vitamin C. Perfect for batch cooking
Cilantro
or meal prepping! Refrigerate for up to 7 days or freeze for up to 3 months.
Tortilla chips
Tarascan Bean Soup
2 cups cooked beans 1. Turn a griddle on medium-high heat and roast
(pg 12) tomatoes, onion, and garlic until all sides are charred.
4 Roma tomatoes Alternatively, roast in the oven or air fryer at 400F for
1/2 onion 12-15 minutes or until they have charred. Careful to not
2–3 garlic cloves
burn the garlic.
1 Guajillo pepper,
2. Roast Guajillo pepper for 30 seconds on each side, de-
dried
stem, deseed, and add to a blender along with the
2 cups vegetable
roasted tomatoes, onion, garlic, beans, and vegetable
broth
broth.
1 tbsp oil
3. Turn a pot on medium heat and add oil. Slowly pour in
Salt and pepper to
your bean-tomato puree, season with salt, and pepper,
taste
and simmer for 5-10 minutes.
Toppings:
4. Taste and adjust seasonings as needed. Serve
Poblano pepper,
immediately and top off with vegan sour cream,
roasted, peeled and
poblano pepper strips, tortilla strips, and whatever else
cut into strips
you desire. ENJOY!
Tortilla strips or
tortilla chips
Cilantro
Vegan sour cream
(pg 10)
Queso fresco (pg 11) Tip: An authentic soup from Michoacan for when you want a new way to
make beans! High in protein, vegetables, and flavor. I recommend using
Better than Bouillon vegetable base or your favorite broth/bouillon.
Pozole Verde
8 green tomatillos
1. Turn a griddle on medium-high heat and roast
1 cup of spinach
tomatillos, peppers, and onion for 10-12 minutes or
2 handfuls of
until charred on all sides.
cilantro
2. Fill a large pot with 9 cups of vegetable broth and boil
1 medium onion
2 serrano peppers
on high. After the water begins to boil, turn it down to
1 medium pasilla simmer.
pepper 3. Heat a small pan on medium heat to toast your pepitas.
10 cups vegetable Toast on medium heat for 1-2 minutes stirring
broth constantly to avoid burning seeds.
1/4 cup pepitas 4. Add pepitas, roasted tomatillos, jalapeños, cilantro,
(pumpkin seeds) spinach, and onion along with a cup of vegetable broth
4 cloves of garlic
to a blender and blend on high until smooth.
1 large can of
5. Add mixture to the pot of simmering broth and
Hominy (32 oz)
continue to simmer. Add salt, cumin, and pepper to taste.
1 tsp cumin
6. Open can of hominy, drain and rinse. Add to the pot and
2 cups mushrooms of
choice (optional)
simmer for 10-15 minutes more.
Salt and pepper to 7. Prepare your toppings. Shred cabbage, sliced radishes,
taste limes, and onions for toppings.
Toppings: 8. Serve in a bowl, add tofu asado, toppings of choice, and
Tofu Asado (pg 33) enjoy!
Shredded cabbage
Sliced radishes
Chopped onion
Dried oregano Tip: This pozole packs more nutrients than a green smoothie! Just look at
Pepitas all the vegetables, AND hominy is a whole grain with fiber. Just add some
tofu "pollo" asado on top for protein and you have a balanced meal.
Fideo Soup
8 oz Fideo pasta 1. Turn pot on medium heat and add 1 tbsp oil. Fry
2 tbsp avocado tomatoes, onion, and garlic for 5-8 minutes.
oil (or any 2. Add tomatoes, onion, garlic, and about 1/2 cup of
neutral oil) vegetable broth to a blender and blend until smooth. Set
3 roma tomatoes aside.

3. Place a pot on medium heat and add 1 tbsp oil. Once oil
1/2 onion,
is hot, add the fideo and fry for 3-4 minutes or until
chopped
golden brown. Stir frequently to avoid burning!
2 garlic cloves,
4. Once fideo is golden brown, add the tomato puree and
minced let simmer for 1-2 minutes.
8 cups vegetable 5. Pour vegetable broth into the pot and bring to a boil.
broth Once boiling, quickly reduce to a simmer and cook for 3
minutes until fideo is cooked but not breaking apart.
6. Taste and add salt as needed. Serve with a bit of cilantro
and a side of tortillas.
Tip: This soup alone can be high in carbs and can leave you
feeling hungry soon after eating. Add a source of protein such as
lentils, garbanzos, tofu, and more. I also like to add extra
veggies such as carrots, zucchini, and poblano peppers.
Charro Beans
2 cups cooked beans 1. Turn a pot on medium heat and add oil. Once the oil is
(pg 12) hot, add in sliced hot dogs and cook for 3-4 minutes
2–3 cups vegetable until golden brown.
broth 2. Next, add Soyrizo and cook for another 1-2 minutes.
2 tbsp oil 3. Move hot dogs and chorizo to a far side of the pan. Add
2 vegan hot dog a bit more oil, and add onions, tomatoes, peppers, and
links, sliced
garlic. Season with salt and pepper and cook on medium
1/2 cup Soyrizo
heat for 5 minutes.
2 tomatoes, diced
4. Next, add the cooked beans and broth. Adjust the
1/2 medium onion,
amount of broth to your liking. Stir in and let simmer
diced
for 8-10 minutes. Taste and adjust seasoning as needed.
3 garlic cloves,
5. Serve hot and enjoy with a side of tortillas, chips, or as a
minced
side for your main dish!
1 serrano or jalapeño
pepper, diced
Salt and pepper to
taste
Toppings:
Cilantro, chopped
Tip: I recommend using homemade mayocoba beans also
Onion, diced
Tortilla chips
known as "peruvian beans" for this recipe. Pinto beans will
Vegan sour cream also work well! This recipe is packed with protein and
veggies, just add 2-3 corn tortillas for a carb option.
Espagueti Verde (Green Spaghetti)
10–12 oz pasta, 1. Roast poblano peppers, serrano/jalapeño pepper, and
cooked onion on a griddle, oven, or air fryer until they are
charred on both sides (~12-15 min).
Sauce:
2. Immediately place poblano peppers in a plastic bag and
3 poblano
tightly seal them to allow the peppers to sweat for 5
peppers
minutes.
1 garlic clove 3. Deseed, and peel the skin off of the poblano peppers.
1 cup cashews, 4. Add all the sauce ingredients to a blender and blend
soaked (or silken until smooth.
tofu) 5. Slowly pour over your choice of cooked pasta, adding
1/2 onion the pasta in slowly to adjust the level of sauciness to
1–2 serrano your liking and enjoy!
peppers
(optional)
1/2 cup cilantro
1 cup baby Tip: One of the best ways the "hide" veggies is to blend them
spinach into a sauce. This recipe packs a lot of veggies, and healthy
1 1/2 cup fats to balance out the pasta. Try to choose whole grain
vegetable broth pasta or chickpea pasta to add extra protein.
1/2 tsp salt (or to
taste)
Portobello Asada Torta
2 large portobello
1. Add liquid aminos/soy sauce, maple syrup, garlic
mushrooms
powder, onion powder, and black pepper to a small bowl
2 tbsp soy
and whisk together.
sauce/liquid aminos
2. Place mushrooms upside down (stem facing up) on a
or salsa maggi
plate. Pour sauce onto the portobello caps and let
1 tsp maple syrup
1 tsp garlic powder marinate for at least 10 minutes.
1 tsp onion powder 3. Meanwhile, wash and prep all your veggies and torta
1/2 tsp black pepper fillings.
1 tbsp oil 4. Turn a griddle on high heat and add the oil. Once it’s
Heavy baking tray hot, add the portobello mushrooms to the hot griddle
Torta: and place a heavy baking tray on top of the mushrooms
2 bolillo breads or to flatten them and get really nice grill marks. Pour any
French rolls
extra marinade onto the mushrooms.
vegan mayonnaise
5. Cook until charred which can take about 3-4 minutes
Lettuce
and then flip to the other side. If you want melted
Tomato, sliced
cheese, add it after it's completely cooked. To melt it a
1 avocado, sliced
Pickled jalapeños bit, cover with a lid for 1-2 minutes. Take mushrooms
Onions, sliced off the griddle and set them aside.
Vegan cheese 6. Next, slice your bolillo in half and spread vegan
Tapatio mayonnaise lightly. Place on the griddle for a few
minutes on each side until it’s lightly toasted and
golden.
7. Assemble the torta by spreading avocado as the first
layer, then adding portobellos, lettuce, tomatoes, pickled
jalapeños, onions, and Tapatio! Enjoy.
Tacos de Soya (TVP)
SERVINGS: ~ 20 PREPPING TIME: 10 MIN COOKING TIME: 15 MIN
2 cups soya (TVP) 1. Soak dried Guajillo chilies overnight or for 20 minutes
4 cups water in boiling hot water. Take off stems, and deseed.
1/4 onion 2. Bring a pot of 4 cups of water to a boil. Add the bay leaf,
1 bay leaf lime juice, onion, and TVP (soya). Reduce to a simmer
1 tbsp lime juice and cook for just 5 minutes.
2 tbsp oil 3. While the TVP is cooking, add all the sauce ingredients
Sauce: to a blender and blend until a thick but smooth chili
7 dried guajillo or paste forms.
california chiles 4. Drain, and squeeze all the liquid from the TVP. Get it as
1/2 cup water dry as possible before adding it to the pan.
3 garlic cloves 5. Heat a large pan on medium heat and add 2 tbsp of oil.
1/4 cup soy sauce Add the drained TVP and pan-fry for 5 minutes.
o salsa Maggie 6. Start by adding half of the chili sauce to the TVP and
1/2 onion stir it in according to preference. I typically only use
Tacos: 50-75% of the sauce and save the rest for chilaquiles the
Corn tortillas of next day.
choice 7. Cook the TVP in the sauce for an additional 5 minutes
Chopped cilantro until it has absorbed all the sauce.
Dice onion 8. Heat up your tortillas on a griddle and serve your tacos
Fresh limes
de soya with cilantro, onion, salsa, and lime juice.
Salsa of choice
Tip: Soya/TVP is one of the most affordable proteins and can be found
at any Mexican grocery store for about $2 a bag. Add veggies on the
side such as radishes, pickled jalapenos/carrots or some nopal salad.
Mexican Grilled Chicken (Pollo Asado)
1 packet extra 1. Preheat the oven to 400 F (204 C).
protein tofu (extra 2. Press the tofu dry, and slice it into strips. It should
firm ok) appear like chicken strips.
Sauce: 3. Line a baking tray with parchment paper and spread
1/4 cup vegetable the tofu evenly throughout.
broth 4. Bake the tofu for 7-8 minutes, take it out and flip/mix,
2 tbsp avocado oil put it back for another 5 minutes.
2 tbsp Tamari or 5. Add all sauce ingredients to a mixing bowl. Whisk
soy sauce together well.
1 tbsp maple syrup 6. Once the tofu has baked for 12-14 minutes, remove it
1 tsp chili powder and toss it into the mixture inside the mixing bowl. Toss
1/4 cup nutritional around and coat evenly.
yeast 7. Place the seasoned tofu back on the baking sheet and
1/2 tsp cayenne bake for another 7-8 minutes or until desired texture is
(optional, spicy) achieved.
1/2 tsp of cumin 8. Take the tofu out of the oven and serve it with your
1 tsp garlic powder favorite dish.
1 tsp onion powder
Tip: Extra protein tofu has the best texture for this recipe and does not
need to be pressed. Add this pollo asado to burritos, tacos, or any dish
you'd like! Will also work well air-fried and pan-fried.
Zucchini Blossom Quesadillas
15–20 squash 1. Remove the base of the squash blossoms which includes
blossoms the green part that is rough and spikey. Gently rinse the
6–8 corn tortillas squash blossoms with cold water and shake off excess
1 cup vegan water or place on a paper towel to absorb.
cheese (I used 2. Turn a pan on medium heat and add oil. Once hot, add
Follow Your diced onions and peppers. Cook for about 3 minutes and
then add garlic and tomato. Cook until tomato is mushy,
Heart)
about 3-5 minutes. Add splashes of water to avoid
1/4 onion, sliced
veggies sticking to pan.
1 garlic clove,
3. Add squash blossoms and cook for no more than one
minced minute. Immediately turn off heat and set aside. Season
1 tomato, diced with salt and pepper.
1 jalapeño, diced 4. Turn comal (griddle) on medium heat and add corn
1–2 tbsp oil tortilla. Heat up for about a minute and then flip over.
Salt and pepper Add about 1-2 tablespoons of vegan cheese and squash
to taste blossom filling. Close tortilla to create a quesadilla and
cook until cheese is melted. Flip once, and then remove
from heat.
5. Repeat process until all quesadillas are made.
Tip: to add more vegetables to this dish, I recommend making my

Mexican zucchini recipe on page 18. Find zucchini blossoms at most
local Mexican grocery stores or at farmers markets.
Black Bean Flautas
SERVINGS: 8-10 PREPPING TIME: 10 MIN COOKING TIME: 20MIN
2.5 cups black 1. Drain and rinse black beans. Dice onion and jalapeño.
beans, cooked 2. Turn medium-sized pan on medium-high heat and add about 2 tbsp
vegetable broth, diced onion and jalapeño to pan. Cook for 5 minutes
8–10 corn tortillas
until onion becomes translucent. Add splashes of vegetable broth as
½ white onion,
needed/if it dries up.
diced 3. Add black beans to the pan with the rest of the vegetable broth. Cook
1 jalapeño pepper, for 5 minutes until beans are hot enough to mash. Add in cumin,
diced garlic powder, salt, pepper and set aside.

4. Turn large griddle on medium-high. Wait until pan is hot and warm
1/2 tsp cumin
up your tortillas to prevent them from breaking apart when rolling.
2 tbsp canola oil Warm tortillas for 30 seconds on each side and then set aside on
1/2 tsp chili large cutting board. If you don’t have a griddle, a microwave will do.
powder 5. Fill each tortilla with a heaping tablespoon of beans and roll it up.
You can use a toothpick to keep closed or just set the opening part of
1/2 tsp garlic
the flauta on the bottom. Repeat until you have rolled up all
powder taquitos.
1/2–3/4 cup Frying:
vegetable broth 1. Heat 1/4-1/2 cup of canola or avocado oil in a pan. Once hot,
carefully add 3-4 flautas to the oil and fry for 3-5 minutes on each
Salt and pepper to
side until golden brown and crispy. Repeat until all flautas are fried.
taste
Oven-baked:
Toppings 1. Preheat oven to 400 F. Place flautas on a baking tray and lightly
Guacamole brush with oil (optional). Bake for 16-20 minutes until golden
brown and crispy.
Cilantro
Air Fryer: My favorite option!
Salsa
1. Lightly brush with oil (optional). Air fry 4-5 flautas at a time at 375
F for 11-12 minutes.
Jackfruit Carnitas
1 20oz can of 1. Preheat oven to 390 F. Line a baking sheet with
jackfruit parchment paper.
For sauce: 2. Open a can of jackfruit, drain, and rinse well. Shred
1/2 tsp garlic jackfruit and dry with a kitchen or paper towel.
powder 3. Add all sauce ingredients to a mixing bowl and whisk
2 tbsp soy sauce together until well combined.

4. Add shredded jackfruit to the mixing bowl and mix in
1 tsp chili
until it’s evenly coated in sauce.
powder
5. Spread out the marinaded jackfruit onto the parchment
1/2 tsp cumin
paper and bake for 15-18 minutes or until desired
1 tbsp avocado texture is achieved. Check on it halfway through and
oil flip/mix.
1/2 tbsp maple 6. Warm up tortillas on a skillet, dice onions, and cilantro,
syrup and assemble your tacos.
For tacos: Air Fryer option:
6-8 corn tortillas 1. Follow steps 2-4 from above. Air fry for 8-12 minutes
1/2 small onion at 375 F or until desired texture is achieved.
Cilantro
Salsa of choice
Lime wedges
Tip: Trader joe's has the most affordable jackfruit so try to buy it there!
Jackfruit is categorized as a vegetable and packs lots of nutrients but
lacks protein. Pair this tacos with a side of beans to add protein.
Nopal "Tostadas"
6 nopales, whole 1. Turn griddle or grill on medium-high heat.
and peeled 2. Season nopales with salt and grill on each side for 6-7
2 cups refried minutes or until charred/grill marks appear on both
beans sides.
Mexican "grilled 3. Once they are ready, serve on a plate and top with
chicken" (pg 33) refried beans, vegan Pollo Asado (Mexican-style grilled
chicken), avocado, and salsa!
1–2 avocados
Salsa of choice
Cilantro
(optional)
Lime juice
(optional)
Tip: If making the Mexican "grilled chicken" recipe, crumble or shred the tofu to
achieve a different texture and to layer the nopal in an easy way. This recipe is
very low in carbohydrates so pair with a small side of rice or choice of carb.
Mini Flan
1 can coconut 1. In a mixing bowl, whisk corn starch into oat milk. Turn
cream a large pan on medium heat and add oat milk (with
1 2/3 cup oat cornstarch), coconut cream, vanilla extract, agar agar,
milk maple syrup and whisk well.
4 tsps vanilla 2. Bring to a boil and reduce to a strong simmer. Let
extract simmer for 2-3 minutes to let the agar agar activate.
3. Turn off, let cool for 20 minutes
1 tsp agar agar
4. Meanwhile, turn a pan on medium-low heat and add
powder
the cane sugar. Stir consistently for 8-10 minutes until
2 tbsp cornstarch
it caramelizes and gets runny. Clumps will form
3 tbsp maple initially! Keep going! However, be cautious to not burn
syrup it.
3/4 cup cane 5. Pour a heaping spoonful of caramel into each ramekin.
sugar Spread the caramel to coat the entire bottom layer of
4-5 small ramekin. Now add the flan mixture to each ramekin.
ramekins 6. Refrigerate for 5-6 hours or overnight. Once you’re
ready to eat them, pour very hot water into a shallow
bowl. Pour only enough to reach half of your ramekin.
Place ramekin in hot water for 5 minutes to let the
caramel melt.
Tip: Use your fist to firmly pound on
7. Next, place plate on top of a ramekin, and flip upside
all sides of the ramekin prior to
down to let that flan out.
flipping upside down to make it
easier to come out.
Arroz con Leche
1 cup long-grain 1. Place a pot of water to boil with cinnamon and rice, and
rice cover.
2 cups water 2. Once it begins boiling, turn to a simmer and keep
2–3 cinnamon covered for about 8-10 minutes until most of the water
sticks is absorbed.
3 cups soy milk 3. Once most of the water is absorbed, immediately add
the milk, sugar, and vanilla extract. Turn the heat up to
1 teaspoon
high once more to bring the milk to a light boil. Stay
vanilla extract
nearby and watch during this part because soy milk
3/4–1 cup sugar
can rise quickly and boil over.
4. Once milk begins to boil, reduce to a low simmer and
cook uncovered for 10-15 minutes or until most of the
milk has been absorbed by the rice.
5. Turn off heat when most of the milk has been absorbed
but there is still a bit left. The rest of the milk will
Tip: Soy milk is high in continue to get absorbed by the rice after the heat is
protein which helps balance turned off.
out this dessert. If you're 6. Cover pot and let the rice rest for about 5-15 minutes.
watching your blood sugar, Serve warm or refrigerate for 3-4 hours to serve
simply swap out regular sugar chilled. Sprinkle extra cinnamon on top and enjoy!
for stevia and add it in
gradually to taste.
Strawberry Popscicles
1 pound fresh 1. Cut strawberries into thick slices and add to a mixing
strawberries bowl.
1/2 cup coconut 2. Add sugar to sliced strawberries, mix well, and let sit for
cream 10-15 minutes to draw out the juices.
1/2 cup cane 3. Next, add all ingredients to a blender and blend until
sugar smooth.
4. Carefully pour into the popsicle mold and freeze for 5-6
2 tbsp coconut
hours or overnight.
oil (optional,
5. To take popsicles out easier, run the silicon mold under
makes it
warm water for a few minutes.
creamier) 6. Melt the dark chocolate, drizzle over the popsicle and
Toppings: then add granola crumbles on top. Enjoy!
Dark chocolate
drizzle
granola
Tip: Swap out strawberries for

any other fruit of choice such
as mango, blueberries, etc. If
you're watching your blood
sugar, simply swap out regular
sugar for stevia.

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Homemade Corn Tortillas

SERVINGS: 12-16 PREPPING TIME: 5 MIN COOKING TIME: 25 MIN

7–8 Roma 1. Turn a griddle on medium-high heat. Once it’s

8–10 tomatillos 1. Peel and rinse your tomatillos. Turn a griddle

Tip: You can also roast in the oven or air fryer

1 cup raw 1. Soak cashews overnight in room temperature

Tip: Zucchini is packed with B6, vitamin A, C, antioxidants and

1/2 medium 2. Dice tomatoes, onion, and Serrano peppers.

3 roma tomatoes aside.

Chopped cilantro until it has absorbed all the sauce.

Tip: to add more vegetables to this dish, I recommend making my

diced garlic powder, salt, pepper and set aside.

2 tbsp soy sauce together until well combined.

1/2 small onion at 375 F or until desired texture is achieved.

Tip: Swap out strawberries for

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