‘Tis the season…for flu!! …Temporada del catarro!

It doesn’t matter how healthy we eat or how good our immune system is, we still manage to get sick with the cold or flu throughout the year. Having little ones doesn’t help either because with play dates and playground time, we come in contact with plenty of nasty germs.

Not to brag but in our house I’m usually the one that dodges the flu bullets most of the time; I’m not sure if it’s because I pack on the vitamin C harder than the rest or, as I’ve read before, it’s because women have stronger immune systems and a higher pain tolerance (sorry guys, it’s not me that said it, it’s the medical research community).

Whatever the reason is, I still make sure we all get as much protection against these annoying bugs. The way to do that is to eat foods that can help us attack them; one of those foods is this “elixir” or as I call it, a “Natural Flu Shot” that’s full of Vitamin C, anti-inflammatory, anti-oxidant and immunity-boosting properties.

Here’s what you need: (enough for two people)

•3 lemons

•1 Orange (or grapefruit)

•1 piece of ginger (about an inch)

•3 pieces of turmeric (about an inch each)

•1/2-1 teaspoon of cayenne pepper

•1 tsp honey (optional if not vegan)

**IF you’re feeling brave, add a clove or two of garlic for extra immune boost (recommended)

Juice the lemons, orange, ginger and turmeric (and garlic). Pour in a glass and stir in the cayenne and honey. Drink up!!

Super simple and easy, and best of all, they’re natural ingredients you have in your kitchen. Drink this before breakfast in the morning for a few days especially if you feel like you’re coming down with something.

Check out these links to learn more about the AMAZING properties and benefits of ginger, turmeric and honey….did you know they have been linked to the cure for cancer?!?

Stay healthy!

Benefits of Ginger

10 Health Benefits of Turmeric

10 Health benefits of honey

Benefits of honey


No importa qué tan saludable sea nuestra dieta o qué tan fuerte sea nuestro sistema inmune, de todos modos logramos enfermarnos de gripa durante el año. No ayuda el hecho de tener dos bebes que entre estar con otros niños y jugar en los parques traen a la casa miles de gérmenes odiosos.

No es por presumir pero en la casa yo soy la que menos se enferma; no sé si sea porque yo consumo más vitamina C o será el hecho, como he leído, que más mujeres tenemos un sistema inmune más fuerte y somos más tolerantes al dolor (señores no lo digo yo, lo dicen los estudios en la comunidad médica).

Sea lo que sea, de todos modos tratamos de protegernos de los virus y bacterias lo más posible consumiendo alimentos que ayudan a nuestro cuerpo a combatirlos. Una manera de hacerlo es con este “elixir” o como yo le llamo “Vacuna Natural contra la gripa” que está repleta de Vitamina C y propiedades anti inflamatorias, antioxidantes y que aumentan tu inmunidad.

Esto es lo que necesitas: (salen dos vasos)

•3 limones

•1 naranja (o toronja)

•1 pedazo de jengibre (2 cm)

•3 pedazos de cúrcuma (2 cm cada uno)

•1/2-1 cucharada de pimienta de Cayena

•1 cucharadita de miel (si no eres vegano)

**si te sientes valiente agrega 1-2 dientes de ajo (recomendado)

Agrega limones, naranja, jengibre y cúrcuma (y ajo) en el juguero, sírvelo en un vaso y mezcla la pimienta y la miel. Para adentro!!

Super fácil y con puros ingredientes naturales que encuentras en tu cocina. Tómatelo antes del desayuno por unos días sobretodo si sientes que te estás enfermando.

Aqui te tengo unos artículos sobre las EXCELENTES propiedades del jengibre, cúrcuma y miel…sabías que hasta se les ha relacionado con la cura del Cancer?!?


Propiedades del Jengibre

Propiedades Medicinales de la Curcuma

Propiedades de la Miel


Not everyone knows how to cook but anyone can learn…

I’ve always enjoyed being in the kitchen and learning new recipes. Growing up I had lots of cooking role models: my parents, my grandparents, my great grandma, my aunts and uncles and later on, my friends and co-workers. I’ve also always loved cooking shows and any other “food-related” shows (Especially Master Chef, I love Chef Ramsay!). Now that I’m a full-time stay-at-home mom, one of my job duties is to cook for my family and I have to say, that takes up about 40% of my day.

Back before I became vegetarian two years ago, my cooking looked very different from how it looks now; I used to make dishes with all kinds of ingredients not really caring about health content, calories or source; I just wanted to make delicious food. Two years ago things changed, I believe for the better, and now I can say I still cook delicious food but what goes in it is very different and much more health-conscious than before.

I can’t say I was an expert on healthy cooking, much less vegetarian cooking. Also, I knew in my mind what “healthy food” was, but before then I wasn’t fully convinced that “healthy” was the way I wanted to eat. Once the lightbulb turned on in my head and I decided to make the change, I was ready to do the research, put in the work and embark on a new journey.

First thing I did (of course) was Google as much as I could about vegetarianism; then I read a bunch of blogs that talked about it. I also found some awesome people who personally took the time to help, educate and inspire me to follow this path (if you’re reading this, you all know who you are). Then I got some “vegetarian cook books” and my good ol’ friends Pinterest and Instagram also came to the rescue.

So there I went, cooking away three meals a day, seven days a week (except for the occasional dining out of course) and I have to say I was pretty successful at it. But then one day, through a good mommy friend of mine who is also vegetarian I found out about Miss Karina Paz Kennedy aka Chef Karina (@chefkaryma on Instagram).

Chef Karina offers cooking classes for adults and children from beginners to advanced levels. She also offers workshops in colaboration with a Nutritionist and covers not just the cooking part but also healthy tips to live a healthy life.

I’ve been to three sessions with her and I have loved every single one of them. She’s very personable, super friendly, she helps you throughout the class and she answers every question you might have (aka she’s very patient when we have no clue of what we’re doing). You can tell she does this for the love of cooking and because she wants people to learn the ways of healthy cooking and healthy living.

image image

The first class I took was “Granos, Semillas y Superalimentos” (Grains, Seeds and Superfoods) and we learned all about cooking with those food groups and incorporating them in to our diet. The next one was “Cocina Italiana Vegana” (Vegan Italian Food) and we made things like cauliflower crust pizza, marinara from scratch and vegan pana cota.

The third class was last night and it was SALADS. You think, “Salads? what’s so hard about salads that I have to take a class for it?”…well, let me tell you that once you learn how to make amazing salads that look like they came from a restaurant kitchen and that you paid $12 for each one but it was actually you that made it in your own kitchen, you’ll understand my excitement.

Spinach Salad with creamy dijon dressing

We had a great time making these salads and it’s actually kind of funny because in the past I used to quote Homer Simpson and say “You don’t make friends with salad!” anytime I had the option of choosing a salad vs a plate of meat…and now I look for salads, make salads and actually like eating them as a meal.

They came out so delicious and so full of flavor. Chef Karina always tells us, “a complete and balanced meal should have a protein, a grain and a healthy fat aside from your vegetables”, and that’s exactly what these salads are, Full Meals on their own because they have all the components. And yes, the protein IS there, it’s plant-based so we used tempeh, seitan, seeds and even avocado, all great sources of protein for vegetarians and vegans.

Just to give you an idea, here’s some of the salads we made:

Green Salad

Avocado Caesar




Red Salad



Greek Salad

All of these can technically be made at home in about 20 minutes tops (give or take on ingredients that have to be roasted or toasted) and just look at them! They’re amazing!!

So I’d like to encourage everyone who has the opportunity to join a local cooking class wherever you live, to do it! and if you’re in our neck of the woods, check out Chef Karina’s Facebook page or Instagram for upcoming class and workshop dates. They are held in Tijuana (in Spanish), they’re fun and best of all…you get to eat what you make in class!!! (I bet you can’t say that about your calculus class).

Here’s her info, contact her for questions. She also offers catering and will make dishes upon request. (Prices and dates vary)

Email: kpazkennedy@gmail.com

Instagram: @chefkaryma

FB: Taller de Cocina con Chef Karina

Now I can honestly say “I make GREAT friends with salad!”

~Mrs. H


How to get started on the healthy lifestyle…


How to get started with your “healthy food” shopping? Where to shop? What to buy? What’s healthy and what sounds healthier than it is?


Today I’ll talk about Costco.

Costco is definitely our favorite when it comes to buying awesome healthy items in large quantities. For a family of four, we have to think value as well as quality.

Step #1. One of the basic and most important things to do when you’re meal-planning and buying your food is to Read the labels, check the amount of FATS, SUGARS and SODIUM and look for the ORGANIC and NON-GMO labels. 

When I say read the labels, I mean it on the processed food; check for any animal ingredients if trying to eat vegetarian and if trying to go vegan, look for dairy (milk, butter, cream, cheese, yoghurt, casein, lactose of any kind) and eggs or egg parts.

As I mentioned before, some foods seem healthier than they really are, for example, today they were sampling Organic Tomato Bisque. Organic Veggie soup right?…wrong! High in fat, sodium, sugars and has milk and cream. Milk is actually the first ingredient. Yes, eating a cup of this soup is much better than eating a greasy double bacon cheeseburger and fries for lunch, but you’re not really eating a fresh mixed green salad, are you?

My advise is to read the labels and let your common sense make the decision for you; ask yourself questions like these, “Will this make me feel heavy or bloated after I eat it?”…”Am I going to have diner’s remorse?”…”Are these too many ingredients for such a simple dish?”…most of the time if you don’t let your stomach cravings make the decision, you’ll choose wisely.

Step #2. Go for the fruits and veggies, fresh or frozen. Costco has a wonderful selection of fresh fruits and vegetables in the refrigerator as well as organic frozen ones in the freezers. For example, we buy fresh berries when available and affordable, but we also buy them frozen to have ready for smoothies.

We juice every morning and at times more than once a day so we always have tons of fresh produce in our kitchen. Kale, spinach, celery, carrots, lemons, apples, oranges, etc. Costco has great prices on all of these and even though we don’t buy ALL of it organic, we buy most of it for a reasonable price. Whoever thinks it’s more expensive to eat meatless,  I’m telling you now, that’s incorrect. (With some help from Costco prices of course).

Step #3. Variety. Make sure you have a balanced, colorful diet. If you like eating the same thing every day, that’s great but make sure you are eating a little bit from every food group. Plant-based protein, healthy fats, good carbs, fruits and vegetables.

Personally, we like to switch it up. Look at the photo on the top, that’s today’s Costco cart. I have vegetarian sweet potato burgers, kale burgers, organic pasta sauce, Nuttzo nuts and seeds butter, organic chia seeds, celery, avocados, organic blueberries, organic rice milk, organic ginger, organic mixed brown rice and quinoa blend, veggie sticks (chips), organic apple sauce pouches and organic fruit and veggie pouches. 

Do you know how many meals I can get out of that?!?!

That grocery bill was about $140, about 90% of it is organic and I can feed a family of 4 for a while.

Sounds hard? Not so much, does it?

We’re still in January, you have plenty of time to make the healthy change and not just for a few days, weeks or months but for the long run. Being healthy and feeling good should be a lifetime goal and hopefully I can help you reach that goal.

Here’s the sites for the stores I mentioned earlier, check them out:


OB People’s Organic Market

Trader Joe’s

Whole Foods



~Mrs. H




Healthy Savory Meals is here!

Hello everyone!

Healthy Savory Meals is now in the blog world! We have taken the leap from our Instagram account (@healthysavorymeals) and Facebook Healthy Savory Meals to a healthy living blog. We will have all our vegetarian and vegan recipes, health tips, product reviews and even some cooking videos.

Some are my own recipes and some come from other wonderful bloggers, cooks or cooking sites (you’ll see it in the credits).

I’m a stay at home mom of two just sharing tid bits of our healthy living. We became vegetarian two years ago and ever since we dropped the meats, refined sugars, processed and pre-packaged food, chemicals, additives and basically all the junk that we shouldn’t have been eating in the first place, we feel great, our health has improved, our energy has increased and our goal is to pass this lifestyle down to our children and to as many people as we can.

Follow me and my family on our journey. We hope to inspire at least one of you to make a change for the better. Your body, your mind, the animals and the planet will thank you.

-Mrs. H