Friday, September 22

Five recipes of use for a conscious diet

We often think about how make our diet a little healthierwe find food in the fridge or pantry with which we do not know what to do or we get bored of cooking and eating the same dishes as always.

To help us ensure that our recipes are healthy and original by taking advantage of leftovers, the draft Conscious Eating stands as a strategy that, with the help of cooking and nutrition professionals consulted by the Red Cross, aims to promote healthy, conscious and sustainable eating among the entire population.

Within the framework of this initiative, They give us five varied and attractive recipes which, in addition to becoming the star dishes on your tables, will be a delicious way of introducing another way of thinking about cooking at home.

1. Turkey Salad

This quick and easy recipe for two servings can be made with leftover meat and some of your favorite fruits that have been in the fridge for a while and are starting to go bad. Also, if you want to add carbohydrates and protein to your dish (or you want to make your salad gluten free) you can exchange couscous for quinoa, as it is also a good alternative.

  • The first thing is to place a tablespoon of oil with curry powder (to your liking) in a frying pan and sauté while stirring.
  • Shortly after, add 100 g of couscous or quinoa and hydrate with boiling water.
  • Season with salt, mix and leave covered for 15 minutes.
  • Cut two kiwis and a red bell pepper in cubes and a small piece of celery in slices, unless you prefer any other fruit.
  • Mix 100 g of fresh spinach and other vegetables that you want cut. Put them in a salad bowl.
  • To complete the salad, cut turkey into strips (or any leftover meat you have), take five walnuts, chop them and put everything in the salad bowl.
  • Once in the bowl, loosen the couscous with a fork and add it too to finish mixing everything together.
  • Wait for it to cool down and to the plate, ready to enjoy.

2. Lentil Burger

In fifteen minutes you can have these two portions of a different hamburger ready with which, if you still did not believe in all the possibilities of vegetables in the kitchen, you will already have the proof. A great idea is to take advantage of the avocado season to make recipes with it and thus minimize its environmental and social impact.

  • Prepare 100/200 g of leftover cooked lentils, three tablespoons of flour, coriander, cumin, garlic powder, a teaspoon of mustard, salt, pepper and a date cut into pieces. Add and beat with a mixer until you get a paste.
  • Add a chopped onion to the mixture, season with pepper and blend well. Transfer to a glass and mix with a finely chopped shallot. When the mixture is consistent, divide it into two portions, shape it into a hamburger and fry on both sides in a frying pan with a little oil.
  • Inside the bread, place lettuce, avocado with a little lime juice, the hamburger, and eat!

3. Eggs in tomato and tuna

Two portions of this delicious dish in 25 minutes? In addition to being quick and easy to make, it is the perfect recipe to take advantage of those very ripe tomatoes that you do not know what to use them for. As a conscious advice, the best option to buy canned tuna is in its natural version or in olive oil. If you choose the latter, you can use the oil to sauté or dress a salad.

  • To start, heat a little oil in a pan. When hot, add half a chopped onion, two cloves of garlic and paprika to taste.
  • When the onion is poached, add 300 g of frozen ripe tomato or whatever you have in the fridge to make the most of it. Let it cook.
  • To continue with the recipe, add a can of drained tuna in olive oil and season with salt and pepper. With a wooden spoon, open space in the pan and place two eggs. Cover and let it simmer for about eight minutes.
  • When ready, serve on the plate, cut coriander, place it on top and enjoy.

4. Chicken with leek

It is the perfect recipe for four servings to get rid of the waste you have frozen from other recipes in a tasty and healthy way. Curry is the essential flavor of this stew, but if you want to give it a little more life, you can season with any type of chili to your liking. Also, try leaving behind the usual creams, using natural yogurt or, in this case, coconut yogurt.

  • Cut 300 g of chicken breast into thin strips and brown them in a pan with two tablespoons of extra virgin olive oil when hot.
  • Add the curry (and, if you want, also the chili) and the cumin to the pan and mix well with the chicken strips.
  • Add a small chopped onion, a celery leaf, two whole sliced ​​leeks, frozen cabbage stems and a carrot cut into sticks.
  • Season with salt and pepper, mix everything and let it cook covered and over low heat.
  • When the vegetables are cooked, add the coconut yogurt (or, failing that, natural). Mix well and remove from heat.
  • Serve with white rice as a side.

5. Apple Bread Pudding

It’s time for dessert lovers. This two-serving pudding is the one to take advantage of all that bread that is getting hard without realizing it. In addition, using fruit in desserts -in this case the apple- is always a good technique to sweeten them in a healthy way without the need to add sugar.

  • The first thing is to leave the oven ready, preheating it to 180ºC for a few minutes. Meanwhile, beat two eggs with a fork, add three tablespoons of honey to the beaten eggs and mix well.
  • To the mixture, add the leftover bread broken into pieces and then let it absorb the liquid.
  • Put the mixture in a mold or divide into two small molds, cut a ripe apple into thin slices and place in the mixture. Sprinkle with four chopped or sliced ​​almonds.
  • Bake for 20 minutes, resist the urge to try it, let it cool down a bit and enjoy dessert!

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