TEGUCIGALPA, HONDURAS.- Eating healthy also means enjoying the taste saucers, The secret is to use a balanced diet fresh ingredients and natural spices.
Nutritionist Grace Ibarra points out that the most important thing is that the three meals of the day are included proteins, carbohydrates and fats, Key to a balanced diet. “It’s important to learn to better relate to our diet, where we approach that diet not as a constraint, but as a constraint learn to eat healthy,” explains the specialist.
“No one should be left out food group; It is necessary to plan our meals, avoid long breakfasts and anticipate with earlier preparations to make it easier”. That proteins They range from egg, beef, turkey breast, salmon, tuna, chicken and light panela cheese. and the proteins vegetables are beans, lentils, almonds and walnuts.
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The production of the proteins Animal origin It can be grilled with a little oil. They can also be boiled steamed, boiled or baked. Ibarra recommends avoiding breaded and fried ones. Carbohydrates are found in grains, vegetables and fruits, explains Ibarra. For the Grain, They can be added with white and brown rice, corn tortillas, whole wheat bread and pasta, potatoes and corn.
That vegetables Carbohydrates that are also a source of vitamins, minerals, and antioxidants include cauliflower, broccoli, squash, peppers, chayote, green beans, spinach, tomatoes, carrots, and beets. And they can be eaten steamed, in soup or raw. Fats, according to Ibarra, are included in moderate amounts the oils for cooking food that can be canola, coconut or avocado.
If the Cook It wasn’t with oil, the fat can be absorbed with a piece of avocado or about 10 pieces of almonds, pistachios and natural peanuts. But how do you make a healthy dish appealing to the palate? Chef Mónica Villarreal recommends using it natural spices such as onion and garlic, which can be used to flavor meat.
For the soups Celery and carrots are ideal, but also grain salt and herbs such as coriander, parsley, basil and rosemary. In the case of meat, that’s ideal cook it in its juice so that it retains its taste and does not dry out. In order to achieve a good taste, it is important that all the ingredients and spices are present natural and fresh, and avoid processed and canned.
“It’s not complicated, the joke is having yours ingredient list per week That it’s freshly made, nothing canned or frozen, and that it’s flavorful,” says Villarreal. to have food healthy is available, purchases must be organized and planned. “Buy healthy to eat healthy. And thus be able to give that to the body required energy, thus reducing unhealthy food cravings,” says Ibarra.
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BREAKFAST: OMELET WITH SPINACH
8 eggs (remove the yolks from 4)
200 grams of spinach
4 tablespoons chopped onion
4 sprigs of parsley
4 large mushrooms
Step by step
a. Finely chop the spinach and set aside. Spray the pan with spray oil and brown the onion.
two. Beat an egg and two egg whites in a bowl, add a quarter of the chopped spinach. Empty the fourth part into the pan and fry on both sides.
3. Repeat the last two steps until you get four equal tortillas. Decorate the plate with a mushroom.
LUNCH: BOWL OF TUNA
1 cup raw quinoa
480 grams of fresh tuna
12 romaine lettuce leaves
2 cups edamame
1 pack of cherry tomatoes
Step by step
a. Wash the quinoa in water and strain. Heat 2 cups of water in a saucepan, then add the quinoa with a pinch of salt and a drizzle of olive oil.
two. Cook over very low heat for 20 minutes or until water is gone. After cooking, let cool for 30 or 40 minutes.
3. In a pot of boiling water, empty the edamame and cook for about 5 minutes, set aside. Cut the cucumber and remove the seeds. Dice the avocado and mango as well.
Four. If the tuna is frozen, thaw. Then sprinkle lemon, salt and pepper on each side. To dice.
5. Place a bed of romaine lettuce, cucumber, quinoa on each plate and top with tuna, halved cherry tomatoes, mango, avocado and edamame. Ready.
DINNER: BEEF SALPICÓN
8 nopal toast
480 grams of ground meat
sprigs of coriander
2 cloves of garlic
1 serrano chili + 1 avocado
Step by step
a. Cook the meat in a little water with the garlic and onions for an hour. Make sure there is no shortage of water.
two. After cooking, let cool for 10 or 20 minutes. Chop the onion, tomato, cilantro and chili separately to make the pico de gallo. stir.
3. When the meat has cooled, shred it and remove the fat. Place a bed of cucumbers and pico de gallo in the bowls. Put 120 grams of meat on each plate and decorate with radishes and avocado. Eat on toast.