You may be one of the beings who has not gotten up to his feet this year, who has never lost his north in front of a ternasco, and who takes his dietary principles to the letter from January 1 to December 31. In this case, we congratulate you; and we are very envious and a little sorry at the same time. You can also be a brown beast whose base diet is fried potatoes, breaded loin, cupcakes, meatballs every day of the year. In this case the pity-envy proportions of the previous case are reversed.
I want to believe that most of the readers and writers of this blog are closer to the first one, but the second one occasionally owns us, especially on the dates of love, concord, cannelloni and lamb, and cava even for breakfast that we just finished, so it does not hurt to remember the principles of a healthy, sustainable and tasty diet. With the help of the nutritionists created a list of easy-to-integrate suggestions into your daily life that will inadvertently put you off the dark side of eating.
1. Home cooking
The advantages of prioritizing the consumption of homemade recipes, compared to all or almost all prepared, Advises those to overcome the fear of cooking, for example starting with simple recipes or dishes that do not require a recipe and they can be adapted to the ingredients that we have in the fridge, such as the stir-fries that we propose below.
Both agree on how to eat well simply taking into account the distribution of food on the plate. Half should be occupied by vegetables, a quarter by healthy and integral carbohydrates (those of slow absorption, brown rice, legumes, pasta …) and the other quarter by healthy proteins (egg, chicken, fish). All seasoned with a little salt and / or spices, herbs, and olive oil.
2. Plan your purchases
It may be difficult at first, but thinking about what to cook during the week, making the shopping list, buying what is necessary and necessary, and cooking as much as possible in advance saves time and money. If you do not emphasize the foundations of correct food planning we don’t do anything.
if it produces local and seasonal products, much better.
Getting practical, some of the tricks use to optimize weekly purchases include changing the bags of lettuces – more expensive and less sustainable; for a couple of different lettuces (for example French lettuce and oak leaf ) that I buy on the weekend, I wash and dry well. Then I put them in an airtight container wrapped in kitchen paper without crushing them and leave them in the bottom of the fridge. When I want a salad, I just take a few leaves, break them with my hands, and on the plate. Then I’ll put whatever I have on hand: cherries, chives, avocado, tuna, or whatever.
3. Also your kitchen
I spend some time on Sunday afternoons to boiled cereals for the week, such as rice or whole couscous, wheat, quinoa, or pasta. Having them on hand allows you to make quick dishes by adding them to soups, salads, or stir-fries, your perfect favorite “no recipe” to start anyone in the kitchen.
I am crazy because with three simple steps you can have quick dinners:
1. Pass the protein (meat, fish, seafood, tofu) with a little oil and remove half-done. Season lightly
2. Add the chosen chopped vegetables, one by one, starting with onion/garlic and related, and gradually following from more to less hard. Add a pinch of salt.
3. Add the carbohydrate previously boiled well-drained. Stir well, test, and adjust salt if necessary.
From there you can start to complicate the dish as much as you like: with different spices and herbs in intermediate steps, other ingredients such as nuts, a splash of lime, seed oils, or a beaten egg at the end. You can also play with the textures of the vegetables, cooking the vegetables until they are well done, and crushing apart with the water to boil the pasta to get a sauce, so you get a juicier dish without the need to add extra calories.
4. Freeze well| EAT HEALTHIER
EAT HEALTHIER: It is not a bad time to remember importance within a balanced diet with time savings incorporated. I freeze meat or fish in portions for 1 or 2 people: on the one hand, it defrosts faster, and on the other, it allows you to use tighter quantities, avoiding unnecessary leftovers.
It is good to mention the advantages of preparing vegetable broths, soups and creams in quantity and freezing them to optimize the energy that we dedicate to the plate and always have a remnant on hand. Making a good amount of broth, vegetable cream, or legumes and freezing in portions for 1-2 people is a good way to save time and invest in health. Of course, in frozen vegetable creams, especially if they have potatoes, you have to emulsify the mixture again, either with some rods or with a blender blow.
Preparing more base sauce for pasta, rice or stews and freezing them in mono-dose can also save us part of the work, and if we do it over low heat, covered and with the occasional splash of water to create steam and cook them well, we can make them with a lesser amount of oil than usual.
5. Packed Pulses| EAT HEALTHIER
EAT HEALTHIER: Packaged vegetables are always a quick and healthy option. I always have them in the storeroom. I also have a good supply, but since I tried the refrigerated ones which tend to be cooked more and also have a long shelf life I also keep a corner for them in my fridge.
If you are from the old school, as you like stews the most and you don’t want to give up a good stew, It is recommended use less fat parts of the lamb to flavor them (ham instead of rib), boil the sausages before so that they remove part of their fat or substitute the potatoes for vegetables, carrots; which have fewer calories. As an example full of techniques applicable to other dishes.