Sustainable Healthy

Fitness Coach As a fitness coach, I will guide you from day 1 to achieve your short and long term SMART goals, take you through an assessment to create your personal plan for success, by mixing exercise plans, cooking advice, and menu design* according to your objectives, personal food preferences, allergies, dietary needs, etc. I'll work with you weekly to keep you motivated and on track, as honest, and constructive feedback is necessary for program adjustment. As a professional chef, I can teach you simple and different styles of cooking, as a skill that can be mastered with time. Your kitchen, your rules, no more food waste, no daily thinking "what am I having for dinner?", have your own menu, designed based on your taste and choices, saving money and time, knowing exactly what to get and how you are going to cook it. *this is not a nutrition plan by a nutritionist, but a professional chef menu design to turn your kitchen into your own restaurant A

Red wine stew with pistachio cream and croissant bread pudding  Ingredients ·         4 pound beef chuck roast ·         1 cup Butternut squash diced ·         1 cup green zucchini diced ·         ½ cup diced potato cooked ·         Herbs: thyme, bay leaf. ·         1 tbsp. Tomato paste ·         Half bottle red wine (the cheap kind) ·          Kosher salt ·         Beef stock or water or any stock ·          1 ½ cup yellow onion diced ·         4 garlic cloves finely chopped ·         2 sticks of celery diced ·         1 carrot any size diced ·         2 tbsp. regular flour ·         4 tbsp. olive oil Recipe Preparation Heat a large pot or Dutch oven. Meantime cut the beef, trim the really fatty parts and cut it bite size. Then sprinkle salt, pepper and flour evenly. In the hot pot add 4 tbsp. olive oil and sear the beef cubes (don’t add to many this will prevent the protein to have a nice color and instead will turn into a boiling soup

Ingredients (Key Lime Pie) Crust ·         12 graham crackers  ·         7 tablespoons coconut oil, melted ·         1/2 teaspoons salt  Filling and assembly ·         4 egg yolks ·         1 14 ounce can sweetened condensed milk ·         2 teaspoons lime zest  ·         3/4 cup fresh key lime (regular lime) juice ·         pinch of salt   ·         1 cup heavy cream ·         1/4 cup powdered sugar  ·         1 cup greek yogurt  Preparation Crust Preheat oven at 325 degrees. Using your hands or food processor crush graham crackers, add coconut oil, salt and mix, the mixture will resemble wet sand. Transfer to a 9" pie dish. Using your fingers and the underside of a flat measuring cup, press mixture evenly into bottom and up sides of pie dish. Bake crust 12 minutes. Let cool immediately. Filling and Assembly Using an electric mixer, beat egg yolks and condensed milk until paler and almost doubled in volume, for about five minutes

Ingredients 2 chicken breast (bone in and skin on) 1/2 cup white rice 1/2 can of coconut milk 2 tablespoons coconut oil 1 can of black beans 1 teaspoon chopped oregano 1/2 cup chopped onion 2 garlic cloves chopped 1 teaspoon of salt cilantro Recipe Preparation Preheat oven at 380 degrees, heat cast iron skillet and add 1 tablespoon of coconut oil, sprinkle salt and pepper to chicken breast, next cook in the pan skin side on. Sear really well until skin looks brown or crispy, then flip over and throw it in the oven. When its done it should read 165 degrees on the thermometer (insert it close to the bone that is where it tends to take longer to cook). For the rice heat 2 tablespoons of coconut oil, add garlic, onion and oregano and let that cook until golden. Then add the coconut milk and rice, let that reduce for about 5 min, then add 1 cup of water and 1 teaspoon of salt, cover. Once rice is cooked add the beans and mix well.

Ingredients ·          6 skin on chicken thighs ·          Salt ·          2 tablespoon sesame oil ·          3 carrots ·          1 head of cauliflower ·          2 tablespoon soy sauce ·          2 tablespoon sriracha ·          2 tablespoon rice vinegar ·          Half teaspoon chopped ginger ·          Chopped herbs: scallions, basil, mint, cilantro. ·          Roasted salted peanuts Recipe Preparation What to do? Preheat oven to 400 degrees. Heat a large skillet, preferably a cast iron or Dutch oven. Pat dry the chicken tights, and then season with salt and the sesame oil (rub only the skin side).  Cook the chicken tights skin side down until the skin is well browned. While the chicken is cooking, cut carrots into 4 inches segments and cauliflower florets. Once the chicken is all opaque around the edges and skin is deep golden brown 10 – 12 minutes total, transfer to a plate. Cook the carrots and cauliflower for approx. five minutes, in the s

Ingredients ·          5 pork chops ·          2 green apples ·          2 cups Butternut squash ·          10 units of dried apricots ·          1 can of navy beans ·          1 white onion ·          3 garlic cloves ·          2 tablespoons of apple cider vinegar ·          3 cups chicken stock ·          Fresh herbs: thyme, sage, bay leaf, parsley Recipe Preparation Preheat the oven at 350 degrees, while prepping the pork chops. Season both sides of the pork chops with salt and pepper. Add 1 tablespoon of olive oil in a dutch oven (if you don’t have one, use a regular pot) and sear both sides of the pork chops until well brown, and put them aside. In the empty oven add: chopped garlic, chopped onion, diced butternut squash, apples sliced in quarts, and herbs; cook for 3 minutes, and then add the chicken stock, apple cider vinegar, and the pork chops. Transfer to an oven at 350 degrees, and cook for 45 minutes. Once the pork chops are ready,

Ingredients ·          1 tablespoon olive oil ·          1 onion, grated on large holes of a box grater ·          1 garlic clove, finely chopped ·          ¾ cup ketchup ·          ¼ cup apple cider vinegar ·          1 tablespoon dark brown sugar ·          ¼ teaspoon cayenne pepper ·          ¾ cup low-sodium chicken broth ·          ½ cup chopped fresh parsley ·          2 large eggs ·          ⅔ cup fine breadcrumbs ·          ½ cup finely grated Parmesan ·          1 tablespoon kosher salt ·          ¼ teaspoon freshly ground black pepper ·          2 pounds ground beef chuck (15% fat) ·          Brussel Sprouts Recipe Preparation Heat oil over medium in a small skillet. Cook onion and garlic, stirring occasionally, until very soft, about 4 minutes, and transfer to a large bowl. Meanwhile, boil ketchup, vinegar, brown sugar, and cayenne in a small saucepan, reduce heat, and simmer, stirring occasionally, until slightly reduced and

Hello there, I'm Sonia, and I'm a Triathlete, a Chef, and a Certified Personal Trainer! We live in a fast paced world, we spend our time in multiple activities like working, socializing, hanging with our friends and families, etc. But what about time for ourselves? Time for taking care of our body, not from an aesthetic perspective, but from a health focus. How often do we eat out? When was the last time we planned through our shopping list? Did we enjoy our last work out? How often do we think, if it's healthy then it's not tasteful!? My mission with Sustainable Healthy is to empower every day people to achieve their body goals for a healthy and balanced lifestyle. Teaching them how weight management is a skill that can be mastered over time. Here I plan to share experiences on my training routines, recipes for flavorful and easy cooking, tips for a healthier shopping experience, and why not, a little bit of my life! At the end, it is all about sustainable chan