Gaby Mora

Dietitian & Sports Dietitian

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  • Home
  • About
    • More about me
    • ¡Se habla español!
    • FAQs
  • Start here
    • Services
    • Bookings
    • Meal plans
    • Diet analysis
    • e-Cookbooks
    • Discounts
    • Resources
  • Blog
    • Nutrition
    • Fitness
    • Recipes
    • Product reviews
    • Book review
    • All posts
  • Contact
  •  
  • Papa rellena pie
    Blog,  Main,  Peruvian food,  Recipes

    Recipe: Papa rellena pie

    March 27, 2021 /

    Papa rellena pie is a casserole dish similar to shepherd’s or cottage pie with a Peruvian twist. Papa rellena (stuffed potato) is a typical Peruvian dish consisting of a mashed potato “dough” stuffed with a beef mince filling. The original papa rellena is shaped like a rugby ball and deep-fried. Instead, this version in pie format is baked similar to other mash-topped dishes, saving you oil, hassle and extra calories from fat. As many other Peruvian dishes, papa rellena is usually served with rice and salsa criolla. I like to serve mine with salad instead of rice and splash some hot sauce on top. The filling is made with the…

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    Chilli con carne

    Recipe: Chilli con carne

    October 6, 2018
    Exercising in the heat

    Exercising in the heat

    January 15, 2020
    The Nordic Diet

    The New Nordic Diet

    June 24, 2018
  • Rigatoni a la huancaina
    Blog,  Main,  Peruvian food,  Recipes,  Side dish

    Recipe: Rigatoni a la huancaina

    October 24, 2020 /

    Rigatoni a la huancaina is a cheap Peruvian-inspired meal that can be served as a main or as a side dish. Huancaina is a Peruvian sauce made with aji amarillo (yellow chilli) that is traditionally served with boiled potatoes. Somewhere in time, perhaps around the 80s or 90s, huancaina found its way away from the humble potato and became a dip for yuquitas fritas (cassava chips), Peruvian corn skewered in toothpicks and other finger food (as can be seen in the photo of my recipe for simple huancaina sauce. Around that time, huancaina also became a pasta sauce, typically for spaghetti. It is most often served with some protein such…

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    low FODMAP

    Is low FODMAP the new gluten free?

    May 29, 2018
    Jugo surtido

    Recipe: Jugo surtido ("assorted" juice)

    February 6, 2017
    What is hormesis

    What is hormesis?

    December 9, 2020
  • Budin de pan
    Blog,  Dessert,  Peruvian food,  Recipes

    Recipe: Budin de pan (Peruvian bread and butter pudding)

    October 10, 2020 /

    Budin de pan is the Peruvian version of bread and butter pudding. It’s an economical dessert commonly made in bakeries with leftover bread. This is not a light dessert by any stretch of imagination. It’s energy dense and hearty and falls in the “comfort food” category for many people, including me. I used natural sweetener (stevia) instead of sugar to make it a little lighter and less sweet than the original version. I used Woolworths Free From gluten-free sliced white bread but any bread (stale or not) will do. You can use bread rolls but be mindful that there will be more crust-to-crumb ratio in the final product. To soak…

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    Food photos: the good, the bad, the ugly

    September 9, 2018
    Why read nutrition labels?

    Why read nutrition labels?

    July 13, 2025
    Non-alcoholic alternatives

    Survey: Non-alcoholic alternatives

    May 26, 2024
  • Lomo saltado
    Blog,  Food,  Main,  Peruvian,  Peruvian food,  Recipes

    Recipe: Lomo saltado (Peruvian beef stir-fry)

    July 25, 2020 /

    Lomo saltado is one of my favourite Peruvian dishes. It’s a result of the fusion between Cantonese and Peruvian (i.e. Andean and Spanish) cuisines. This traditional dish consists of strips of beef tenderloin or sirloin (“lomo” in Spanish) stir-fried with onion and tomato wedges, soy sauce and vinegar. It is served with rice and potato chips. You can use tenderloin or sirloin, but any stir-fry cut works well as long as you don’t overcook the meat. As with any stir-fry it’s very important that you get your wok or pan super hot before adding the meat. If you don’t eat beef, there are versions of this dish that use chicken…

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    Chocolate coffee bites

    Recipe: Chocolate coffee bites

    March 26, 2013
    gingerbread bliss balls

    Recipe: Gingerbread bliss balls

    December 22, 2018
    YoPRO Perform yoghurt

    Product review: YoPRO Perform yoghurt

    September 11, 2021
  • Tacu tacu
    Blog,  Food,  Main,  Peruvian,  Peruvian food,  Recipes,  Side dish

    Recipe: Tacu tacu (Peruvian rice and beans)

    July 18, 2020 /

    Every developing country has a traditional rice and beans dish. In Perú we call it “tacu tacu” and it involves a little more than just rice plus beans on a plate. If eaten by itself, tacu tacu is gluten-free and vegan. However, tacu tacu is normally eaten as a side dish or with some add-on toppings. Common toppings include a fried egg, a fried egg + fried plantains (“a lo pobre” or poor style), a fried egg + fried plantains + steak, grilled or fried fish, seafood sauce, etc. I prefer to serve it with some protein and a salad and have included a list of traditional topping ideas in…

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    How to improve body composition

    How to improve body composition

    January 20, 2021
    What are microplastics and nanoplastics

    What are microplastics and nanoplastics?

    July 10, 2022
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    Product review: Prepd Hydration

    February 9, 2019
  • Easy seco de cordero
    Blog,  Food,  Gluten-free,  Main,  Peruvian,  Peruvian food,  Recipes

    Recipe: Easy seco de cordero (Peruvian lamb coriander stew)

    July 4, 2020 /

    Easy seco de cordero is a weeknight-friendly version of the classic Peruvian lamb and coriander stew, which happens to be one of my favourite Peruvian dishes. What makes it easy is the use of ground lamb instead of stew cuts that must be cooked low and slow. This recipe is gluten-free and dairy-free. Seco is traditionally served with rice plus beans, potatoes or yuca (cassava). The starches help soak up the sauce. Feel free to serve it with cauliflower rice or your choice of vegetables and/or salad for a lower-carb version. Top with some salsa criolla for added freshness. If you don’t have ají amarillo paste, you can sub other…

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    Puré de espinaca

    Recipe: Puré de espinaca (spinach mash)

    February 25, 2017
    eating for training and competition

    Eating for training and competition

    February 20, 2019
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    What are carbohydrates?

    June 11, 2023
  • Salsa criolla
    Blog,  Gluten-free,  Low-carb,  Peruvian,  Peruvian food,  Recipes,  Side dish,  Vegan,  Vegetarian

    Recipe: Salsa criolla (Peruvian pickled onions)

    June 27, 2020 /

    Salsa criolla (Peruvian pickled onions) is an essential accompaniment to all sorts of dishes, such as tamales, arroz con pollo, chicharrón, seco and papa rellena. Of course you don’t need to make Peruvian food to enjoy salsa criolla. You can pair it up with any rich and/or dish that is on the dry side and could use some a bit of juicy tangy zing. If you have time, prepare the onions several hours before using them. They keep well in the fridge for 3-5 days.

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    BBQ nuts

    Recipe: BBQ nuts

    October 12, 2024
    What to do with canned fish and seafood

    What to do with canned fish and seafood

    May 6, 2020
    Ground beef and cabbage

    Recipe: Ground beef and cabbage

    January 23, 2018
  • Escabeche de pollo
    Blog,  Main,  Peruvian food,  Recipes

    Recipe: Escabeche de pollo

    March 28, 2020 /

    Escabeche de pollo belongs to a family of dishes with Spanish influence in which the main ingredient is marinated in acid, usually vinegar. In Perú, escabeche dishes contain thick slices of red onion, vinegar and Peruvian chillies, either amarillo, panca or both. Escabeche de pollo (chicken escabeche) is usually served at room temperature with boiled potatoes or sweet potatoes and/or rice. When I was growing up, it was a common dish to serve at parties (a party in Perú is not a party if there’s no dancing and no food).

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    garbanzos con acelga

    Recipe: Garbanzos con acelga (chickpeas with silverbeet)

    August 31, 2019
    Puré de espinaca

    Recipe: Puré de espinaca (spinach mash)

    February 25, 2017
    Dairy-free mango lassi

    Recipe: Dairy-free mango lassi

    September 9, 2014
  • Pastel de choclo
    Blog,  Food,  Gluten-free,  Main,  Peruvian food,  Recipes

    Recipe: Pastel de choclo con polenta

    January 25, 2020 /

    I recently inherited a bag of polenta that I had to put to good use. Instead of going the easy (Italian) route, I decided to see if I could use it to sub fresh Peruvian corn to make our version of cottage pie. Thus, pastel de choclo con polenta was born. The recipe calls for ají amarillo paste and ají panca paste. If you don’t have ají amarillo I would not bother trying to find a substitute as most chilli pastes will add heat rather than flavour. If you don’t have ají panca for the filling, you can use tomato paste instead. This dish is gluten-free and can be made…

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    December 8, 2025
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    December 15, 2024
    Estofado de pollo

    Recipe: Estofado de pollo (Peruvian chicken stew)

    April 30, 2017
  • Sopa criolla (Peruvian creole soup)
    Blog

    Recipe: Sopa criolla (Peruvian creole soup)

    July 6, 2019 /

    Sopa criolla (a.k.a. sopa a la minuta) is the Peruvian version of laksa. It’s not as sweet, not as thick, not as tangy, but equally comforting. The alternate name for this soup “a la minuta” indicates that is a quick dish to make (minuto = minute). As most Peruvian dishes, sopa criolla contains onion, garlic and chilli. This base serves to flavour the soup, while the tomatoes provide some sweetness, acidity and body. Other key ingredients are beef (either minced or finely chopped), noodles (usually angel hair pasta) and evaporated milk. The cherry on top is a poached or fried egg. I used vermicelli in this recipe to make it…

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    Beetroot and orange 3 ways

    Recipe: Beetroot and orange 3 ways

    August 17, 2024
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    March 1, 2016
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    Potatoes vs sweet potatoes

    October 16, 2019
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