Healthy recipes to try in 2018 and surprise the family

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Women have different daily nutritional needs than men but then we offer them healthy recipe ideas for all people who are looking for a balanced diet to have good health.

balanced? We will comment on the different types of foods we should eat.

Healthy recipes for lunches or dinners

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A balanced diet includes some simple rules to follow, such as obtaining a minimum of five fruits and vegetables a day, whole grains and choosing more fish, poultry, beans and legumes, less red meat and opting for low-fat dairy foods and sugar . But that is not the whole story. What should we do for lunch or dinner? Read on to see our healthy recipes and try some.

Healthy and very original recipes

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Grilled meat salad with peanut sauce and chili peppers

Ingredients

60 ml (1/4 cup) of fresh lime juice

Tamari without gluten

2 teaspoons of olive oil

Lean meat rump fillet of 500 g, with fat garnish

1 long red chili pepper, without seeds, finely chopped

1 tablespoon peanuts without salt, toasted and chopped

2 bunches of asparagus

1 baby lettuce, cut,

150g of red cabbage, grated

1 cup of trimmed bean sprouts

1/4 cup fresh chopped cilantro

2 teaspoons of sesame seeds, lightly toasted

Combine the lime juice, tamari and olive oil in a small bowl. Place half of the dressing in a shallow glass or ceramic dish, add the meat and stir to cover. Combine the asparagus, lettuce, cabbage, sprouts, cilantro and sesame seeds in a large bowl. Place the meat on top of the salad and sprinkle with the dressing. Cover and leave for 20 minutes to marinate. Add the red peppers and peanuts to the rest of the dressing and set aside. Meanwhile, steam the asparagus until tender. Heat a grill pan or grill over high heat. Drain the meat, discard the excess marinade and lightly spray with oil. Cook for 2-3 minutes each side for a half or until cooked to your liking. Transfer to a plate, cover with aluminum foil and set aside for 5 minutes to rest. Cut the meat.

Healthy recipes for meat lovers

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Chicken with mashed pumpkin and miso

Ingredients

750g peeled pumpkin, cut into cubes

55 g (1/2 cup) of almond flour

2 tablespoons of gluten-free cornmeal

1 tablespoon of sesame seeds

1/2 teaspoon of five Chinese spices

80ml (1/3 cup) of skimmed coconut milk

8 chicken fillets (500 g), cut

2 teaspoons of olive oil

2 teaspoons white miso pasta

200 g of peas, steamed, to serve

1 bunch of broccoli, steamed, to serve

Lemon, to serve

Preheat the oven to 200 ° C / 180 ° C. Align a baking sheet with baking paper. Place the pumpkin in the prepared tray. Cook the chicken for 2-3 minutes on each side, until well cooked. Process the pumpkin and miso paste in a food processor until smooth. Serve chicken with mashed pumpkin and miso, steamed peas, broccoli, and lemon slices. Spray with oil. Bake for 25 minutes or until tender. Meanwhile, combine the almond flour, cornmeal, sesame seeds and five spices in a large, shallow dish. Place the coconut milk in a separate and shallow dish. Working with 1 fillet at a time, submerge it in the milk to cover, allow the excess to drip and then cover with the almond mixture. Place in the prepared tray. Repeat with the remaining sirloins. Heat the oil in a large skillet over medium-high heat.

Healthy recipes with chicken

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Meat skewers with rice salad and quinoa

Ingredients

2 packs of 250 g of rice for microwaves and mixture of quinoa

Beef fillet of 650 g

1/4 cup red Thai curry paste

200g of tomatoes

2 small shallots, thinly sliced

1 long red chile, finely chopped

1/2 teaspoon finely grated lime crust

2 tablespoons of vegetable oil

1 tablespoon lime juice

1/2 cup of fresh mint leaves

1/2 cup fresh coriander leaves

8 small cucumbers, cut in half lengthwise

Slices of lime, to serve

Heat the rice mixture following the package instructions. Transfer to a container. Place tomato, squirrel, chili and lime zest in a bowl. Add the oil and lime juice. Spice with salt and pepper. Add the mint and cilantro to the rice mixture. Mix to combine. Divide the mixture between plates to serve. Top with skewers and spoon over the tomato mixture. Serve with cucumber and lime halves. Meanwhile, cut the steak into long, thin strips. Place in a bowl. Add curry paste. Mix to cover. Thread the meat on the skewers. Heat a greased barbecue grill or grill pan over medium-high heat. Cook the skewers, turning them over, until they are cooked to your liking. Transfer to a tray.

Healthy and very rich recipes

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Mexican salad

1 large red pepper, dismembered

2 large fillets of chicken breast

1 tablespoon smoked chipotle Mexican seasoning

1 tablespoon of olive oil

Corn

400 g of black beans, rinsed and drained

1/3 cup fresh chopped cilantro

3 green shallots, thinly sliced

1 small red onion, finely chopped

2 tablespoons of vinaigrette

200g of cherry tomato

1 avocado, chopped

100 g of feta cheese,

20g of arugula

Preheated the oven place the pepper, with the skin facing up, on a baking sheet. Spray with oil and leave for 3-5 minutes or until the skin becomes black and blisters form. Set aside for 5 minutes to rest. In another dish put corn. Then add the beans, cilantro, shallot, onion and dressing and mix until well blended. Top with the pepper, tomato, avocado and feta cheese. Then cut the chicken and place it on the plate. Top with rocket and sprinkle with additional dressing to serve. Transfer to a bowl. Cover with a plastic wrap and set aside for 5 minutes (this will facilitate skin removal). After fighting, you can bite. Meanwhile, place the chicken in a bowl and sprinkle with seasoning and 1 tablespoon of oil. Mix the chicken until it is covered. Cook the corn and chicken, stirring the corn frequently and the chicken, for 8-10 minutes or until the chicken is fresh and the corn is tender. Transfer the chicken to a plate. Cover with aluminum foil.

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Ingredients

80 g (1/2 cup) of seed mixture

20g (1/3 cup) coconut flakes

70g (1/3 cup) of whole wheat couscous

225g haloumi, cheese from Cyprus

1 spoonful of pistachio

300 g of cauliflower, broccoli and rice

1/2 small red onion, finely cut

40 g (1/4 cup) of chopped dried apricots

1/2 cup chopped fresh parsley

1/4 cup chopped fresh mint

1 lemon, finely grated rind

Heat a skillet over medium heat. Add the mixture of seeds and coconut. Cook the haloumi for 1-2 minutes on each side or until golden brown. Transfer to a plate and reserve. Open the couscous and use a fork to divide the beans. Add the broccoli and cauliflower rice, the onion, the dried apricot, the parsley, the mint, the lemon peel and the toasted seeds and the coconut until the couscous. Stir to combine. Add the juice of 1/2 lemon. Stir for 2-3 minutes or until lightly toasted. Remove it from the fire. Place the couscous in a large, heat-resistant bowl. Add 125 ml (1/2 cup) of boiling water. Cover and set aside. Place the Haloumi slices on a tray and sprinkle both sides with the pistachio. Heat a skillet over medium-high heat. Spray lightly with oil.

Healthy recipes to try in 2018 and surprise the family