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Quiche with Cauliflower & Chickpea

Prep Time: 10 minutes/ Cook Time: 30 minutes/ Serves: 3

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  • ½ teaspoon of salt
  • 1 cup of grated cauliflower
  • 1 cup of chickpea flour
  • ½ teaspoon of baking powder
  • ½ zucchini, thinly sliced into half moons
  • 1 tablespoon of flax meal
  • 1 cup of water
  • 4 tbsp fresh rosemary
  • ½ teaspoon of Italian seasoning
  • ½ freshly sliced red onion


  1. In a bowl, combine all the dry ingredients.
  2. Chop the onion and zucchini.
  3. Grate the cauliflower so that it has a rice-like consistency, and add it to the dry ingredients. Now, add the water and mix well.
  4. Add the zucchini, onion, and rosemary last. You will have a clumpy and thick mixture, but you should be able to spoon it into a tin.
  5. You can use either a silicone or a metal cake tin with a removable bottom. Now put the mixture in the tin and press it down gently.
  6. The top should be left messy to resemble a rough texture.
  7. Bake at 350o F for about half an hour. You will know your quiche is ready when the top is golden.
  8. You can serve the quiche warm or cold, as per your preference.

Nutrition Facts Per Serving:

Calories 280, Total Fats 5.3g, Carbohydrates 46.6g, Proteins 14.7g,

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Blueberry Spinach Smoothie

Prep time 5 minutes/ Serves 2

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  • ½ avocado
  • 1 cup frozen blueberries
  • 1 cup raw spinach
  • ¼ tsp sea salt
  • 1 cup soy
  • 1 frozen banana


  1. Blend everything in a powerful blender until you have a smooth, creamy shake.
  2. Enjoy your healthy shake and start your morning on a fresh note!

Nutritional facts per serving:

Calories 269, Total Fat 12.3g, Total Carbohydrate 37.6g, Protein 6.4g

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Garlicky Mushroom Penne

Prep time 5 minutes/ Cook time 15 minutes/ Serves 4

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  • 15 ounces chickpeas with its liquid
  • 2 large cloves garlic, peeled, minced
  • 4 teaspoons tahini
  • 8 ounces whole-wheat pasta
  • 4 red onions, halved, sliced
  • lemon Juice + extra to serve
  • 2 teaspoons loose vegetable bouillon
  • ½ teaspoon ground coriander
  • 4 teaspoons rapeseed oil
  • 14 ounces mushrooms, roughly chopped
  • ½ cup chopped parsley
  • ¼ tsp Salt


For hummus:

  1. Add chickpeas, lemon juice, garlic, coriander, tahini and vegetable bouillon into a blender and blend until slightly smooth. A few pieces of chickpeas should be visible in it.
  2. Follow the directions on the package and cook the pasta.
  3. Place a large nonstick pan or a wok over medium -high heat. Add oil. When the oil is heated, add onion and mushroom and cook for 15 minutes until tender.
  4. Add pasta and toss well. Add hummus and toss lightly. Sprinkle some water if required.
  5. Garnish with parsley and divide into plates. Drizzle some lemon juice on top and serve.

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Nutritional Facts Per Serving:

Calories 762, Total Fat 15.5g, Carbohydrate 123.8g, Protein 34.4g

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Red Cabbage and Mango Slaw

Prep time 15 minutes/ Cook time 0 minutes/ Serves 5

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  • 2 ripe mangos, sliced
  • ¼ cup fresh cilantro, chopped
  • 4 carrots, peeled and grated
  • 4 cups red cabbage, shredded
  • 1 splash of balsamic vinegar
  • 1 lime, juiced
  • 1 pinch kosher salt  


  1. Place the mango, cilantro, carrot and red cabbage in a large salad bowl.
  2. Whisk together in another bowl the vinegar, lime juice and salt.
  3. Pour the dressing over the salad and toss to coat.  
  4. For the most refreshing flavor, refrigerate for 20 minutes before serving.

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Nutrition Facts Per Serving: 

Calories 119, Total Fats 0.6g, Carbohydrates 29.7g, Proteins 2.3g

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Chickpea and Spinach Salad

Prep time 5 minutes/ Cook time 0 minutes/ Serves 4

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  • 2 cans (14.5 ounces each) chickpeas, drained, rinsed
  • 7 ounces vegan feta cheese, crumbled or chopped
  • 1 tablespoon lemon juice
  • 1/3 -½ cup olive oil
  • ½ teaspoon salt or to taste
  • 4-6 cups spinach, torn
  • ½ cup raisins
  • 2 tablespoons honey
  • 1-2 teaspoons ground cumin
  • 1 teaspoon chili flakes


  1. Add cheese, chickpeas and spinach into a large bowl.
  2. To make dressing: Add rest of the ingredients into another bowl and mix well.
  3. Pour dressing over the salad. Toss well and serve.

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Nutritional facts per serving:

Calories 822, Total Fat 42.5g, Total Carbohydrate 89.6g, Protein 29g

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Top Ten Foods that are Vitamin D Rich

Top 10 Foods That Are Vitamin D Rich

So many people do not realize they should eat more foods containing vitamin D. As a result, vitamin D deficiency is a popular health problem today. These foods can be rare in the best of circumstances and we need to get them in our diets effectively and consistently.

People know Vitamin D as “the sunshine vitamin.” It is a cornerstone of dietary balance and one of the most important nutrients for bone and general health. The most important function among other things involves its role in calcium absorption. As we all know, calcium strengthens our bones and teeth. Calcium helps in correcting poor vision, digestion, and absorption of food, gives aid to healthy skin, nervous function and so on. Chronic illnesses are often associated with low levels of vitamin D.

Deficiencies in Vitamin D are commonly associated with the following:

  • Dental caries
  • Gum bleeding and gum disease.
  • Irritable bowel disease or other digestive disorders.
  • Autoimmune conditions
  • Type II diabetes
  • Snoring, grinding your teeth or sleep apnea.
  • Arthritis, joint pain, back, and neck pain.
  • Mist fog, dementia, Alzheimer’s disease.

As we strive to avoid deficiencies of all types including those in the dietary category, consuming multiple sources of vitamin D-rich foods may be a more excellent path. With the help of dietary professionals and the Medical advice of your physician, the following “Top Ten List” is a jumping off point for a greater conversation with your professional of choice.

Note: Vitamin D is soluble in oil, which means you eat fat to absorb it. Depending on where you live, 20 minutes a day of sun exposure is enough to cover your vitamin D needs.

Let’s take a look at these top 10 vitamin D-rich foods

1. Salmon

These are oily fish from the ocean, rich in Vitamin D. One of the problems is that you must grow oily fish naturally and from the sea. Most salmon and other fish purchased at the supermarket are farmed and do not arrive in the refrigerated meats display from natural food sources.

2. Cod liver oil

Cod liver oil is a rich source of essential nutrients for vitamins, including vitamin D and vitamin A, as well as omega-3 anti-inflammatory fatty acids.

Egg Yolk – Vitamin D Rich

3. Yolks

Chickens raised in grass produce eggs containing vitamin D3. You can only find Vitamin D in the yolk. It contains about 50 IU per egg, so you need to prepare a large frittata to get your full dose of Vitamin D

4. Mushrooms

If you expose Mushrooms to the sun as they grow, they become rich sources of Vitamin D. These species are portabello and maitake mushrooms, which provide over 100% of daily vitamin D requirements per 100 grams of meals.

5. Cheese

Cheese is another option for vegetarians with 100 grams of cheese, such as cheddar cheese, which provides about 25% of daily vitamin D requirements.

6. Fortified food

In many countries, they enrich foods such as breakfast cereals and vitamin D-rich fruit juices. Examples are

Cow’s milk

It usually contains about 130 IU per cup (237 ml), or about 22% of IDN (7, 33).

Soy milk

This is a substitute for vegetable milk and other vitamins and minerals commonly found in cow’s milk.

Orange juice

About 75% of people in the world have lactose intolerance and 2 to 3% suffer milk allergy. For this reason, some countries enrich orange juice with vitamin D and other nutrients, such as calcium.

Start your day with up to 142 IU of Vitamin D, or 24% RDI and One cup (237 ml) of fortified orange juice for breakfast

Cereals and oats

1/2 cups of these foods can provide between 55 and 154 IU, or up to 26% IDR. They are a good way to increase your intake.

7. Herring and sardines

Herring comes in raw form, canned, smoked, or marinated. This small fish is also one of the best sources of Vitamin D.

Atlantic Fresh Herring provides 1,628 IU for 3.5 ounces (100 grams) of a meal, nearly three times the RDI. If you don’t like fresh fish, marinated herring is also a great source of Vitamin D, as it provides 680 IU for 3.5 ounces (100 grams) of serving, or 113% of the amount of RDI. Sardines are also a good source of Vitamin D: One serving contains 272 IUs or 45% RDI.

8. Canned tuna

Many people appreciate canned tuna for its taste and ease of storage. It contains up to 236 IU of Vitamin D at 3.5 ounces (100 grams), approximately half of RDI and a good source of niacin and vitamin K.

9. Shrimp

Shrimp give 152 IU of Vitamin D per meal and are low in fat. They contain cholesterol but are not disturbing.

Yogurt makes the Top Ten List

10. Yogurt

Yogurt that is fortified can contain as much as 80 IU (per 6-ounce serving) which makes it a mighty and portable companion of choice for your Vitamin D intake.

It is vital to be aware of healthy eating choices. Therefore, our goal at Foodapedia is to empower and increase your awareness of healthy eating choices by offering a wide range of resources about healthy foods, positive eating habits and foods combined with a variety of Wellbeing topics to satisfy and improve your lives.

The information contained on this page and Website should not be used as a substitute for the medical care and the advice of your Medical Physician. There may be variations in treatment that your Physician may recommend based on individual facts and circumstances. Happy Eating!

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The Color Blue and Blue Apron

The color blue symbolizes lots of things like trust, loyalty, and wisdom.  It evokes the confidence of Knights in shiny armor with flags draped in dazzling and delicate hues.  For some of us it may bring to the surface the desire to protect our wonderful blue planet!  Or for you maybe it is the next stop at the Sonic drive thru for one of their famous Blue Ocean Water drinks which reminds you of the real thing ?.

Regardless Blue is meaningful to each of us in countless ways.  Here is another thought for celebrating the accomplishments of your favorite someone in Blue.

Blue Apron gift cards for your friends and loved ones!  Give the gift of cooking delivered right to their door.

$60 Off First 3 Boxes of Blue Apron!

The Gift of Home Cooking – A Blue Apron Gift Card

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Blue Apron Spicy Chicken Tinga

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What Are The Best Foods By Color To Include In My Diet?

For a fully balanced diet and healthy life it is not a new idea to eat in color, as, according to nutrition experts, it is a positive way to provide the body with the necessary nutrients. How is it done? Foods, fruits and vegetables, are divided into categories according to their pigments. Each color has properties that introduce elements of well-being and protection to the body systems and also help to control weight. The following are excellent foods by color to include in your diets:

Blue or purple

In the blue color are grouped all those foods and beverages such as condiments, spices, aromatic herbs, beverages.

Several studies have shown that adding certain spices to dishes in moderation, such as pepper or cumin, promotes digestion and stimulates the production of gastric juices. In addition, they create a thermogenic effect that stimulates metabolism, thus helping to burn calories.

Generally speaking, anyone can consume a wide diversity of foods. However, if the least of our goals in a balanced diet is to reduce body weight, it is advisable to reduce as much as possible the consumption of foods that provide a large amount of empty calories and no nutrients to the body.

Thus, certain foods and beverages should be consumed occasionally: industrial pastries, sugary drinks, whole dairy products, pre-cooked foods, alcohol … They are high in fat, sugars and salt, thus damaging the general health of the body.

Examples of blue or purple foods include blackberries, plums, blueberries, figs, beetroot, eggplant, red cabbage. Among other benefits, they have anti-aging properties because they are rich in antioxidants. They also help prevent cancer and heart disease and promote memory.

Red foods

Red fruits and vegetables are powerful anticarcinogen because they contain a substance called lycopene. They also lower cholesterol and are beneficial to cardiovascular health. Examples include tomatoes, red peppers, cherries, watermelons, pomegranates, strawberries, radishes…

Green food

In the green color, all the vegetables are grouped; foods that can be eaten freely since they are proactively beneficial for the general health of the body.

This type of food has a high content of vitamins and minerals, as well as fiber which promote the health of the digestive system. In addition, vegetables provide a large amount of water. Incidentally we have not forgotten that they are foods with very low fat content, so they help to reduce blood cholesterol levels and therefore of notable benefit for cardiovascular health.

Green foods also indicate the presence of magnesium, folic acid, vitamins C and K, reduce the risk of cardiovascular disease and prevent constipation. Green foods include some fruits such as kiwi or grapes and vegetables such as lettuce, green beans, spinach, peas, green asparagus, and broccoli.

White food

They are foods rich in phytochemicals and potassium. They help lower blood pressure, lower cholesterol levels, prevent diabetes, and strengthen the immune system. Fruits and vegetables included in this group include: cabbage, onions, leeks, turnips, garlic, asparagus, mushrooms, pears, bananas, apples, melons.

Orange or yellow food

They help keep teeth, skin and bones strong, as well as being very beneficial to eyesight, thanks to their high content of beta-carotene, vitamin C and potassium. Among the fruits of this color are: carrots, pumpkins, oranges, peaches, mandarin, mango, pineapple, yellow peppers, and lemons.


The brown color includes all oilseeds, such as nuts, oil or seeds, among many others.

When we talk about fats, there is a general conception to reject them as they have been included in the topic of promoting obesity. However, the trick is to choose unsaturated fats, which have a wide range of benefits for the body, and can even promote weight loss. For example, Omega 3 fatty acids have anti-inflammatory properties, so they promote brain function and help to protect the cardiovascular system.

Benefits of the colored diet

This diet has a wide range of benefits that ensure the proper functioning of the body. The following benefits of color foods:

Antioxidant: color diet has a positive effect on cells and skin, preventing premature aging.

Cardiovascular health: a healthy and balanced diet lowers blood pressure and cholesterol, thus helping to care for cardiovascular health.

Tissue and bone health: the colorful diet is also beneficial for tissue formation. It also helps maintain healthy bone structure.

Properties of each food group

The blue or purple food group contains large doses of antioxidants, which are responsible for protecting cells against free radicals. In addition, they help to improve the circulatory system and prevent some types of cancer.

In the red food group, those containing beta-carotene stands out, which are very beneficial for skin health and for purifying the body of toxins and waste elements.

The group of greens is ideal for preventing cholesterol, improving intestinal transits and helping to prevent circulatory and cardiovascular diseases.

The white food group engages the improvement of immune system, as it helps to increase defenses to fight against pathogens.

The yellow colors are inspiring and oriented for the well-being of teeth and bones, as well as for healthy skin and good vision.


Eating habits have changed radically in recent years. More and more people, both adults and children, opt for the consumption of precooked foods, which are high in fat and other substances that are not favorable for the health of the body. Thus, obesity is one of the major diseases of the twenty-first century.

This is where eating foods by color is a creative approach to general health and well being. Its main objective is none other than to make food a pleasant act, which is a great advantage and also differentiates it from other diets. A nutritional proposal that has a growing number of followers worldwide.

How to Eat Healthy

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The Benefits of Organic Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. It is necessary for growth as it promotes a healthy immune system and helps conserve blood vessels and connective tissue. Our bodies are unable to generate their own vitamin C, so it must be incorporated into the diet.

What is vitamin C?
Vitamin C, whose chemical name is L-ascorbic acid, is one of the main exponents of a genus of micronutrients, vitamins, widely dispersed by foods of animal and plant origin and which owes its name to its condition of essential elements for the viability of human life.

Doing a bit of history, the studies that allowed it to be characterized in 1927: Szent-Györgyi used paprika as a natural source of the L-isomer of ascorbic acid, leading to the discovery of the existence of a highly effective innate component to combat scurvy.

He completed his research work by delving into the bases of cellular oxidation, a patch of metabolism in which he found that this tiny compound played a decisive role in the human diet.

In the body, vitamin C basically acts as an antioxidant agent. It catalyzes chemical reactions from which a protective action is released on cell membranes against the continuous danger of free radicals, in which the aggression to the DNA of the cell nucleus stands out.

Vitamin C Benefits
Balance is key and there are many and varied plots of the body in which it needs the presence of vitamin C to successfully balance its functions.

And all these functions have the common denominator of its great antioxidant power, according to which it becomes a sweeper of free radicals, which in excessive amounts contribute to the deterioration of blood vessels, skin and other tissues, accelerating aging.

In addition Organic Vitamin C ensures that the iron ingested through plant foods is not wasted and is efficiently absorbed into the intestinal tract.

Major benefits of Organic Vitamin C
• It helps in repairing and maintaining bones, cartilage, and teeth.
• As an antioxidant, it helps prevent degenerative diseases such as Alzheimer’s and arteriosclerosis, as well as preventing the cell mutation that causes cancer.
• It is indispensable when it comes to healing wounds and forming tissue that helps to heal.
• Prevents heart disease because ascorbic acid lowers cholesterol which prevents fat from adhering to blood vessels, reducing the possibility of heart attacks. Similarly, it helps the absorption of iron.
• Consuming vitamin C does not reduce the risk of catching a cold, but colds can be shorter or have very mild symptoms. On the other hand, by combining vitamin C with zinc, a pair is formed that prevents common colds and reduces the symptoms and duration of them, since both contain high immunological and antioxidant levels.

Foods rich in vitamin C
In food, vitamin C is present mainly in fruit, vegetables and green tea. However, its content decreases when foods are boiled, dried or soaked.

Citrus fruits such as oranges, lemons and grapes contain a lot of vitamin C in their ripe state directly after harvest.

Green cabbage has the highest vitamin C content of all cabbage types (105-120 mg per 100 g of consumable substance). When cabbage is cooked, the molecules are broken down into L-ascorbic and indol, so it contains more vitamin C than in its raw state. However, the vitamin is partly destroyed if the food is boiled too long.

The highest concentrations of natural vitamin C have been found in Camu-Camu and acerola.

Many types of vegetables contain ascorbate oxidase, an enzyme that breaks down the vitamin. This can lead to considerable vitamin C losses.

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Food Delivery

Top Ways To Have Food Delivered To Your Distant Loved One

With the tight schedules we all have, it can be difficult to get into the kitchen and prepare good food. It’s a miracle everyone eats more. Many people leave work later in the evening and still have to do some shopping, go to the gym, pick up the kids, and take unfinished work home or other things. There are companies that are specifically set up to help you fight this battle. These companies, also called meal deliveries, prepare fresh meals for you, your family or for anyone else, and deliver them directly to your home.

A food delivery service delivers fresh meals, never frozen, to your home or office, making it convenient for you. Dishes are prepared and shipped shortly after preparation, so the consumer receives them when they are fresh.

The meals these companies prepare are extremely healthy and help you maintain a balanced diet. The food used is totally natural, tasty and of high quality. Some of the products you can choose from include chicken, fish varieties, low-carb pasta, beef, crab cakes, salads, pork, steamed vegetables and many other important dishes and side dishes. You get the worth of your money with the services these companies offer.

To start using a ready meal delivery service, you must first order the dishes you want and choose the delivery time that suits you best. Most of these companies have a website where you can complete this process. Go to the website, make your choices and then relax.

The cuisine is delivered in special packaging that carries the freshness and flavor of your food. You can keep the dishes in your refrigerator and choose anyone you feel like consuming any time of the day. The meals can be heated in the oven or in the microwave in the containers in which they arrive. Meals are shipped in double containers that keep them fresh during delivery and while refrigerated at home.

At Kaufmann Mercantile we believe good design means beautiful aesthetics and well-chosen materials for products that are built for functionality and durability.

Food received from a food delivery service is kept fresh for most of the time. If you keep the meals in your refrigerator, they will stay fresh for about a week. If you decide to freeze your food, except for things like salads, your food can be fresh for up to a month.

The last thing many people want to worry about when they are gone from a hard day’s work is what they will prepare for dinner and how long it will take them. Yes, there is always the possibility of going to a restaurant and spending obscene time and money or preparing a frozen meal, but these are not always the best options. For a nutrient-rich, restaurant quality meal that allows you to relax or spend time with loved ones, using a food delivery service is a great option. The following are top meal delivery services to have food delivered to your distant loved one.

The first on this list is Prepped. This meal delivery company will bring fresh meals to your doorstep any time you want it. Aside from the normal lunch and dinner dishes they offer, they also offer breakfast and dessert. You can also sign up for their low-carb or Paleo packages if you are on diet. What you need to do is select, pick a delivery date you want it delivered and then expect your fresh meal.

Are you living alone? You do not have to worry about a thing because this company has a category for singles, a meal that can be finished at once without having leftovers. Prepped does not offer any standard set-cost plan, all you need to do is place order for your meals every week. However, the minimum order is $55, which also covers shipping.

Sparkling water always available at home with a touch of a button

With this service, you are allowed to pick from about 20 recipes in a week, which definitely does not exclude dessert. Plated offers vegetarian and standard seafood dishes in addition to stovetop and quick prep.

Plated also allows you to change your delivery date weekly. In 2-4 nights in a week, you can choose 2, 3 or 4 servings per night. Each of their recipes has olive oil, pans, and pots. Their price per serving is around $9.95-$11.95.

Freshly allows you to choose from a wide range of rotating meals every week, which will be delivered fresh and not frozen. What you will need to do is heat your meal whenever you are ready, no cooking is required.

The company keeps a list of nothing less than 80 banned ingredients, which also include sugars. Everything Freshly has on its menu is peanut and gluten-free and they reduce allergy. The company offers 4, 6, 9 or 12 meals in a week, which starts from $50 per week up to $108 per week.

This meal delivery company offers a wide range of meals. You will need to sign up and after that, you will be asked to set up your dietary preferences and needs. Finally, you will need to choose from a pool of meals available every week. BlueApron will deliver a box composed of all the ingredients you requested for, including how to cook them on your set delivery day.

The company offers 2 plans. The first one is for families, which will serve four people, and the second one is just for 2 people. In addition, you can also choose how many recipes you wish to get in a week.

Another interesting thing about BlueApron is aside from the meal delivery service they offer; they also have plans for wine. In addition, you can skip a delivery if you won’t be available to receive it. The company also offers Mediterranean and vegetarian diet meals, you are at liberty to cancel without commitments, and their pricing starts from $7.49 per serving.

The company offers a wide range of meals to pick from every week. The company has simple labeling that allows you to pick your dietary preferences and needs without stress. You can choose from 15 recipes each week and their meals start from $9.95 per serving.
Another interesting thing about HomeChef is you can set five weeks menus in advance, which allows you to plan ahead of time.

First, you will need to sign up and after that, you will need to select your preferred plan and choose when your deliveries should be made. You will receive them in a refrigerated box on your set delivery day.

All the ingredients you need to prepare your meals nutritional info and even cooking instruction will be right inside the box. The company has mobile apps with which you can manage your plan. Their plan starts from $8.74 per serving and they have plans such as veggie plan, family plan and classic plan.