Tips for preparing a healthy dish
Hello everybody! I'm already here! One of the things that you demanded the most was that we talk about simple and healthy recipes. Before doing so, I want to give you some tips for preparing a healthy dish. To make a healthy dish I advise you to be guided by the so-called <
>. Created by nutrition experts at the Harvard School of Public Health, it's a simple guide to what a balanced plate should look like.
It is a representation that you can use as a base and then play with the percentages depending on your needs and daily activity. Although in the image it appears on a single plate, you can create your first plate and second taking into account the proportions that I comment below.
According to the <
> 50% of the dish must be vegetables, 25% proteins and 25% carbohydrates.
Regarding vegetables, I recommend that they are always better in season. Alternating raw and cooked vegetables (roasted, steamed, wok...) is ideal. As far as proteins are concerned, you can vary them: legumes, fish, lean meats, tofu, eggs... and regarding carbohydrates that are integral. But really integral!
Also, although they do not appear reflected within the < >, there are the fats, which I advise you to include in the form of extra virgin olive oil, olives, seeds or avocado.
Dessert is optional and I recommend that it be seasonal fruit. And to drink, always water 😉
Following this criterion you can prepare these two recipes, simple and tasty:
Chicken salad with quinoa:
For the base: raw spinach, grilled mushrooms, cherry tomatoes and diced avocado.
The chicken must be grilled, cut into small cubes and spiced to taste (I recommend spicing it with curry).
You have the quinoa made in about 15-20 minutes, and if even so you don't have time, you can always use the glass that is made in the microwave in a few minutes (check the ingredients well before buying it to make sure that it does not contain anything added 😉.
Mix everything in a bowl with a few drops of extra virgin olive oil (optional add apple cider vinegar and/or a few drops of soy sauce), and voila!
Rice rolls with vegetable garnish and baked potato:
These rolls are made with rice wafers that are sold in supermarkets in the Asian section or in Asian supermarkets. They are wafers that come dry and you have to hydrate them by putting them in a deep plate full of water for a few seconds.
Once hydrated, fill them with lamb's lettuce, grilled prawns, raw carrots and cucumbers (cut into strips).
As a garnish I recommend cooking aubergine, potato and peppers in the oven (cook more and you will have it for another meal. It can be stored in a tupperware container in the fridge).
These are the recipes that I propose for today, very simple and fresh, which in the face of the time we are going is appreciated. If you try them or start using the aforementioned proportions, we would love it if you tag both @ beatfit and me, @ljnutricion. Remember that you can use the hashtags #comesanoyvivesano and #beatfitlovers to stay connected.
See you soon!