FoodSmarty's Nutritional Advice

Simple recipes and nutrition information for great taste and health.

Gluten-Free Veggie Pizza

The method of this dough making is similar to old world fermentation styles that allow greater flavor profiles and improved texture to the bread product. It seems complicated, but the actual time involved is very little. This is a forgiving product and times can be varied.

For example, I took the dough out of the fridge at lunchtime, fully planning to make the pizza for dinner. But I got home from my workout and patted the dough out on the pan. I drizzled it with olive oil and covered with saran wrap and put it in a warmish spot, planning to make it late at night after I came back from drinks with friends. I actually did not make it until the next day at 11 am for an early lunch. It had risen perfectly by then and was delicious. It had been given 15 hrs in a 80 degree house to rise. I could of also stuck in back in the fridge, after 3-5 hrs of rise time, to cook when I was ready.




1 1/2 c garbanzo flour

1 c tapioca flour

1/2 c rice flour

1/2 t yeast

1 – 1 1/4 c water



2/3 c pecans

1/2 c basil leaves

1/4 c parsley leaves

4 cloves garlic

1/2 t rock salt (or 1/4 t regular salt)

1/2 t peppercorns

1/4 c olive oil

Mix dough overnight, in the am pull dough out of the fridge to bring to room temperature by dinner (3-5 hours). Add 1/4 t yeast to dough and knead well. Pat out in a circle with hard slapping motions on a well oiled pizza pan. Drizzle generously with olive oil and cover with saran wrap. Let rise 1 hr in a very warm place, or let sit out up to 15 hrs in 70-80 degrees.

Spread pesto over surface with a spatula.

Add any vegetables of your choice. Fresh spinach and already sautéed garlic (2 cloves) onions (3T)  mushrooms (crimini and shiitake) and red peppers were used here.



Cauliflower Mushroom Creama Soup

Start making your own vegetable broth. Most store bought broth, even if it is labeled organic, is full of chemicals. There are many simple hacks to be able to get your own broth with little to no work. Here are three:

  1. When making chickpeas, lentils, or any type of beans in your crockpot, use extra water. Ladle off part of this water and put in a ball jar in either the fridge or freezer. Voila!
  2. When you have scraps from juicing, or making a meal, such as onion peel, half a spare onion, veggie ends, carrot tops, etc, throw into an extra pot of water. Cook on low heat 2-6 hours and then strain into a jar for later in the week or put in the freezer.
  3. Old Fridge Vegetables, wilted and sad and two steps from rotten! Well throw them all in a pot and follow step #2. Voila!

Any of broth #2 or #3 can be drunk in place of coffee in the morning for a cleanse in place of your coffee. You will be surprised at your invigoration.



2-3 cups lentil broth (depending if you want porridge or gruel)

1 head cauliflower

2 cups of oyster mushrooms sliced and marinated with tamari sauce or braggs amino’s

3 sage leafs

1/4 onion

1 garlic clove

1/2 tsp fresh oregano

1/2 t fresh thyme

1/4 t cumin powder

1/4 t coriander

Cook on medium heat till mushrooms and cauliflower are softened, puree with an immersion blender.

Simple Carrot and Potato Soup

Soups are easily digestible and are important to include frequently into the diet if you are cleansing or healing your GI tract. If you are doing a cleanse spend a week prior to the cleanse eating easily digestible soups along with raw fruits and vegetables. Limit nuts and fats while eating no meat or dairy or alcohol or caffeine (Seriously, Arrrg!)

This soup is so delicious it is hard to believe it is so simple to make. If you are on a macrobiotic diet substitute taro root or rutabaga or rice for the potatoes.


4 medium potatoes, peeled and diced

3 carrots, peeled and diced

1 t salt and pepper

1 T olive oil

2 cups green cabbage, cut into slices

1 T parsley, fresh

1 t thyme leaves

2 sage leaves


Use enough water to cover 1-2 inches above the volume of vegetables and turn on medium heat for 30 minutes. Add fresh herbs at the last ten minutes of cooking.

Sweet Curried Lentils with Red Peppers and Sweet Potato


2 c dried lentils

1/4 onion

1/2 daikon radish, diced

1 tsp salt

1 sage leaf

1 red pepper

3 sweet potatoes

Spice Mixture:

1 t parsley seed

1 T tumeric

1 T cumin powder

2 T coriander

1 1/2 t allspice

3/4 t mace

1/4 t nutmeg

1 1/2 t peppercorns

1 t coriander seeds

1 1/2 t chili powder (mild)

1/4 t paprika

Soak Lentils overnight in water, drain water, add more water (double to volume of lentils) and turn to high heat in your crock pot for 5-8 hours along with onion, 1/3 of red pepper and 1/3 of spice mixture.

Turn to low heat and add daikon radish, salt and 1 sage leaf. Turn to low heat, add more water if needed and cook for 8-10 more hours in your crock pot. Sweet potatoes can be added anytime in the low heat cooking process depending on your schedule. I prefer to add in the sweet potatoes 1-3 hours before eating in order to preserve nutrient value. If you want the potatoes to dissolve into the curry, then add them in at the beginning of the low heat process.

Timing is very flexible in this recipe. You may adjust the times with complete forgiveness in the outcome of this dish according to your schedule. You can even off this dish starting five hours into the cooking process. Just expect the lentils to get better and better.

 1/2 hour to one hour before serving add in red pepper. Fry the remaining 2/3 spice mixture  in 2-3 T coconut oil. 10 minutes to one hour before serving add in the spice mixture.

Dried Fruit Cacao Balls

This is an excellent recipe to have snacks for on the run. These are better than any energy bars on the market, store well in the heat and have a wide variety of nutrients. Using only a few dates help balance the glycemic index and the flax and almonds provide Omega-6 poly and monounsaturated fats as well as omega-3 fatty acids.


1/2 c almonds, ground

1/3 c ground flax seeds

1 c oats

1/2 t cinnamon

1 t cacao nib

2 Tbsp coconut flakes

1/2 c figs

1 c dried fruit of your choice

1 t vanilla

1/2 t cinnamon

1/4 t salt

Falafel-Skillet Fried


Falafel is a traditionally Arab food. The word falafel may descend from the Arabic word falāfil,a plural of the word filfil, meaning “pepper.” These fried vegetarian fritters are often served alongwith hummus, and tahini sauce (known as a “falafel plate.”) They’re also great served withtomatoes, a Middle Eastern garlic sauce.


1 pound (about 2 cups) dry chickpeas/garbanzo beans – you must start with dry, do NOT substitute canned, they will not work!

1 small onion, roughly chopped

1/4 cup chopped fresh parsley

3-5 cloves garlic (I prefer roasted)

1 1/2 tbsp flour

1 3/4 tsp salt

2 tsp cumin

1 tsp ground coriander

1/4 tsp black pepper

1/4 tsp cayenne pepper

Pinch of ground cardamom

Vegetable oil for frying (grapeseed, canola, and peanut oil work well)


Food processor, skillet

Servings: 30-34 falafels



-Pour the chickpeas into a large bowl and cover them by about 3 inches of cold water. Let them soak overnight. They will double in size as they soak – you will have between 4 and 5 cups of beans after soaking.

-Drain and rinse the garbanzo beans well. Pour them into your food processor along with the chopped onion, garlic cloves, parsley, flour, salt, cumin, ground coriander, black pepper, cayenne pepper,

-Pulse all ingredients together until a rough, coarse meal forms. Scrape the sides of the processor periodically and push the mixture down the sides. Process till the mixture is somewhere between the texture of couscous and a paste. You want the mixture to hold together, and a more paste-like consistency will help with that… but don’t overprocess, you don’t want to turning into mix into hummus!

-Once the mixture reaches the desired consistency, pour it out into a bowl and use a fork to stir;this will make the texture more even throughout. Remove any large chickpea chunks that theprocessor missed. Fill a skillet with vegetable oil to a depth of 1 . inches. I prefer to usecooking oil with a high smoke point, like grapeseed. Heat the oil slowly over medium heat.Meanwhile, form falafel mixture into round balls or slider-shaped patties using wet hands or a falafel scoop. I usually use about 2 tbsp of mixture per falafel. You can make them smaller or larger depending on your personal preference. The balls will stick together loosely at first, butwill bind nicely once they begin to fry.

-Note: if the balls won’t hold together, place the mixture back in the processor again andcontinue processing to make it more paste-like. Keep in mind that the balls will be delicate at first; if you can get them into the hot oil, they will bind together and stick. If they still won’t hold together, you can try adding 2-3 tbsp of flour to the mixture. If they still won’t hold, add 1-2 eggs to the mix.


Before frying my first batch of falafel, I like to fry a test one in the center of the pan. If the oil is at the right temperature, it will take 2-3 minutes per side to brown (5-6 minutes total). If it browns faster than that, your oil is too hot and your falafels will not be fully cooked in the center. Cool the oil down slightly and try again. When the oil is at the right temperature, fry the falafels in batches of 5-6 at a time till golden brown on both sides.

When falafel is made the traditional way, is indeed a vegan food; it’s a great source of protein for people who have cut meat out of their diet. It’s relatively low in fat and has no cholesterol if you fry it in heart-healthy grapeseed oil. And if you top it with veggies in a pita, it becomes a filling and nourishing meal! Sure beats a Big Mac, if you ask me.

Here’s the way to make a falafel pita: start with a layer of hummus deep inside the pocket, thenadd the falafel, lettuce, tomatoes, and pickles. Top with a thin layer of tahini sauce.

Información nutricional


Cantidad por 100 gramos * 3/4 de taza ya cocido.

Calorías 364

Grasas totales 6 g

Ácidos grasos saturados 0.6 g

Ácidos grasos poliinsaturados 2.7 g

Ácidos grasos monoinsaturados 1.4 g

Colesterol 0 mg

Sodio 24 mg


DRI MEN 1200MG TO 1500MG

FUNTIONS: maintining the proper amount of fluidbetween the cells of our body. its a central part

of our body´s internal comunication system, because sodium are essential for the electrical

current that allows the transmission of nerve impulses.this minerals is part of the digestive

secretions from the pancreas.


DRI WOAMN 4700mg

DRI MEN 4,700mg

FUNTIONS: has a role attracting and holding water inside cells that parallels the role of sodium

outside the cells. it acts with sodium t created an electrochemical charged across cells

membranes that supports the transmitions of nerve impulsesand the contraction of muscles,

incluiding the heart. people whose diets are high in potassium and who takes their habits of

eating plenty of fruits and veggies in to the old aged, reduce their risk of bone fractures. Rich

food high in potassium such a banannas become famous sprouts, grapefruits, green beans,

straberries, and tomatoes have more potassium per calories than banana.

Hidratos de carbono 61 g

Fibra alimentaria 17 g

Azúcares 11 g

Proteínas 19 g

Vitamina A


funtions: higly effective antioxidant: and it serves to regenerate the primary antioxidant, Vitamin E. Vitamin C, is required for the formation of numerous compounds, such as norepinephrine( neurotransmitter), carnitine ( a chaperone to conducted fats to where they are needed) andcollagen ( a fibrous protein in blood vessel walls, scars tissue, cartilague tendons, and bone)

Vitamin C helps the body to resist disease and infection. it also greatly increases the body absorption of IRON when foods rich in iron when vitamin C and Iron are comsumed at the same time.

CALCIUM:  105 mg available per a serving in this recipe

It’s primary function is structural, providing the tensile strength from lattice formations of  bones and teeth.

HIERRO ( IRON):  6.2 mg available per a serving in this recipe.



Functions: this mineral is at HEART of THE HEMOGLOBIN molecule in blood and plays a central role in transporting oxygen throughout the body.

IRON plays key roles in the production of cellular energy, immune system funtioning, and in certain mental processes. our body does its best recycle this precious mineral so our intake must replenish losses through perspiration, urine, and cells that are sloughed off from skin and from the intestinal lining. women of childbearing age lose iron during the menstruation, increasing thus they have higher requirements over men.

Vitamina B6: 0.5 mg

Vitamina B12: 0 μg

Magnesium: 115 mg

French Onion Soup-Vegan Style


2 onions

1/4 lb oyster mushrooms

2 T dark miso

  1. Caramelize onions in low heat in 2 T sunflower seed  oil

2. Add chopped oyster mushrooms, you can also use 2 ounces dried mushrooms

3. Add 1.5 quarts water, bring to a boil

4. Turn down heat to low and add miso, simmer on warm for 10-30 minutes to bring out flavors, garnish with scallions