rss_32 gplus_32 twitter_32



Que es una ENSALADA?

Que es una  ENSALADA ?

Una ensalada puede ser muchas cosas, pero para todos es un plato bajo en calorías. Verdadero o falso: falso! Una ensalada puede estar llena de calorías escondidas, y generalmente de grasa o de azúcar. Hoy vamos a aprender a preparar nuestras ensaladas, ricas en vitaminas, vivas en color y nutrientes, energéticas y balanceadas.

Hay varios tipos de ensaladas; las que solo tiene hojas verdes, las que tienen hojas verdes con frutos fresco o secos, o vegetales, o nueces y finalmente las ensaladas que tienen proteína y se utilizan como plato fuerte. Vamos a pidir las ensaladas en dos tipos; las que se sirven como acompañante de un plato fuerte, y las que se sirven como plato completo en una cena. En cada caso utilizaremos proporciones diferentes e ingredientes parecidos. El tamaño o cantidad de lechuga u hojas varias que nos sirvamos en la ensalada no tiene nada que ver con el factor anterior. Las hojas, muy bajas en calorías, ricas en fibra pueden ser aumentadas sin detrimento alguno. Es mas, hasta un punto, entre mas hojas tenga nuestra ensalada, mejor será nuestra digestión.

Comencemos con los ingredientes.
Hojas, vegetales, frutas frescas, frutos secos, nueces, beans, proteína y grasa.

Para una ensalada que acompañe un plato que solo tenga proteína y una harina debemos hacer lo siguiente.

1. Colocar el doble de hojas verdes (ojalá la mitad crucíferas) que la cantidad de harina que tenemos en el plato servido, en el plato de ensalada.

2. Agregar un vegetal de otro color a las hojas.

3. Verter el aderezo que apenas de sabor a estos, 1 cucharada máximo por ensalada.

Para preparar una ensalada que sirva de plato o cena completa debemos hacer lo siguiente.

1. Colocar: 2 tazas de hojas verdes, 1 taza de vegetales crucíferos y 1 taza de verdura cruda o cocida al dente, todos de diferentes colores, al plato.

2. Agregar 1 cucharada de nueces.

3. Agregar 1 fruta fresca en trocitos, 1/4 taza de maíz, frijoles, lentejas, arvejas u otro alimento energético y natural.

4. Proteína: 4 onzas de pollo, carne o cerdo), 6 onzas de pescado o 5 oz de tofú, o 1 taza mas de frijoles o leguminosas con 1/2 taza de algún almidón natural y no procesado, tipo arroz integral o pan integral, papa con cáscara etc.

5. Aderezar con 2 cucharaditas de aceite de oliva y hierbas, especial, pimienta, una pizca de sal, limón o vinagre. Puede aderezar también con 2 cucharadas de aderezo basado en yogur.

Muchas recetas saludables en el libro ¨Cómetelo Flaca¨, (iTunes : y



Foto de ensalada en el restaurante THE LITTLE GOAT, Chicago, Il.


The Mediterranean Diet and Obesity Challenge

From Pachi to YOU !!!!  In my humble opinion…….Just arriving from Milan this week, while working on a book with a scientist and writing recipes for his students, I came to a startling conclusion. Studies may show many versions of dietary habits and the various populations of the world, but none has been able to come up with a theory that will reduce obesity in the US.
The one single diet that is being talked about the most in Universities nowadays, the Mediterranean diet, will never be able to get the american population back into track. European way of life, is what is most different in the characterization of these humans. And this, can not be copied in the societal structure of the US.
For one, the fact that Europeans sit and enjoy the food they eat and the wine they drink, is one of the major differences in both societies. The level of hormonal stress in each eating atmosphere is completely different and begins one of the cellular intoxications of one and allows for the emotional detox of the other.
Weekends, especially sundays are days for families to walk around town, sit and watch others, take the train to towns where friends or family will meet them for a glass of wine or a day on the lawn with fresh bread, cheese and sun to release all the emotions held up by the week of work. Sharing with others, talking about politics, religion and even family issues is done in parks, along rivers, and other community oriented places. This too, allows for the human nature of people to connect, release and restart the week with a new charged brain, that is not only less tired but also less stressed; unconsciously. Children too, feel the emotions released in communal exchanges, good and bad, loud and silent, allowing them to learn how to manage their future emotional distresses.
The work load might be just as stressing in both continents, but the way to get to and from work is a bit different, the scenery, the home structure, begging with breakfast at home, the food they take or send to schools and offices, and the even the kitchens are constructed differently. They are made to be used, to be refilled several times a week and to be producing smaller amounts of foods for a family of 3 or 4. It is completely visible and felt if you attend an appliance fair in Europe and one in the US. The european refrigerator, for example, is much smaller, it is designed for a different consumer, much to the joy of those watching them as for those using them. They are sleek, practical, quiet, and take up 20 to 30 percent less space than american appliances do. 
Beyond the food being served, eating is a joyful event. There is no staring at people eating the bread or sipping the wine. If people order dessert, the size of the dish is definitely for one, therefore there is no need to bring six spoons to one order. And no one leaves the table feeling stuffed and saying it. There is no such thing as guilt at the mediterranean table. There is joy, conversation, sometimes heavy conversation, but always communication. No ipads on children, iphones on adults, only people enjoying the moment with all their electronics in their bags where they belong.
And by the way, kitchen design is far ahead in new products that we would tend to believe so. I just found high quality flash freezers, steam ovens, vacuum packers and food defrosters and coolers, all the size of a medium to small sized microwave oven, placed in walls that take almost no space, all available to the european men and women that cook at home. And by the way eat out a lot too!

Patricia McCausland – Gallo, CCP –  Foods and Nutrition – 

Pachi´s Blog en Creative Culinary

EATING OUT? do it right!

Stanford Park Hotel, Palo Alto, California

CreativeCulinary by Pachi
Neiman Marcus Palo Alto, California

Pachi´s Blog en Creative Culinary

My daughter´s wedding food by Cuquita Arias in Panamá

Hello again from Pachi the Colombian Cook 

This time I write about the wonderful woman who was able to read my mind and create with me the most spectacular sit down dinner for my daughter´s wedding.

We met twice for conversation and details of what I wanted and came up with the following menus. One for the sit down dinner and another for the late night partiers. 
The latter a completely Latin pulled beef and guandú rice with plantains.Soon I will post those pictures too, since I haven´t got them yet. 

Thanks to Chef Cuquita Arias de Calvo  and the Bristol Hotel for a perfect job that showed all the love placed into each and every plate. 

Last but not least an amazing wedding and sweet concoction set, decorated with real orchids over a matte frosting. Simple and beautiful.


Pachi´s Blog en Creative Culinary


As you are well aware, the world is desperately struggling to loose weight and keep it off. 

Dr. Clyde and I are creating an invaluable nutrition resource so our readers can raise their metabolic rate and loose weight for life.
Our plan is the much-needed solution for all busy people battling with weight loss. With clear guidance on putting meals together to drive metabolism and on cooking techniques to get the most out of every minute in the kitchen, readers are expected to see just how simple the science and the culinary arts can be. Detailed yet straightforward explanations on the role of protein, fats and carbs, as well as recipes, tables and charts will be lifesaving tools forever.

Follow us! The project is divided in two parts, the science by DR CLYDE and the hands-on cooking guide by PACHI
Dr. Clyde Wilson, PhD                                               Patricia McCausland, CCP

Pachi´s Blog en Creative Culinary

PACHIs first self-sustainable cafeteria

Run by FUNCOIMPRA a first TIENDA or miniature food store that will make a feeding the children a reality. 
No need to ask for funds any more, the Tienda will make the cafeteria SELF SUSTAINABLE!

HORA: 1:00P.M.  
CONTACTANOS  AL: (507) 2292544, MOVIL: 69515698. (Lic.: LUISA MCDONALD.).
Pachi´s Blog en Creative Culinary




Patricia McCausland-Gallo is a nutritionist, pastry chef, teacher, and food writer born in the Caribbean town of Barranquilla, Colombia. She has a B.S. in Foods and Nutrition from Louisiana State University, attended a School for Retort Operations, and completed courses of instruction prescribed by the Food and Drug Administration.