Eating healthy and balanced does not mean calorie deprivation or restriction. And there's more: you can prepare healthy, tasty and colorful dishes and snacks easily, even if you have very little time! Nature comes to meet us, giving us a wide variety of colorful vegetables and fruits, rich in antioxidants that will make you stronger and more resistant, with great taste!!!
Don't you believe it? Try these 5 healthy recipes:
- Green Smoothie
- Hummus and Avocado Toast
- Baked Vegetable Soup with Wholegrain Bread
- Tofu and Snow Peas Salad with Soy Sprouts
- Crispy Chickpeas
1. Green Smoothie
To prepare this delicious green smoothie, you need these
- 1 Pear
- 1 Banana
- A handful of spinach leaves
- 100 ml water
Cut the fruit in pieces and put them into a blender, add the spinach, a little bit of water, blend and enjoy!
Great to fill up on energy at breakfast, but also after an intense workout, to restore sugar levels, fill up with mineral salts, vitamins, and water.
2. Hummus and Avocado Toast
Preparing the hummus and avocado toast is so simple and fun!
- 1 can chickpeas, rinsed and drained, or cooked chickpeas
- 1 tbs tahini
- Garlic (optional)
- Extra virgin olive oil, salt and pepper
- Multigrain bread
For the guacamole: Cut your avocados in half, remove the pit, scoop the flesh into a bowl or onto the side of your plate, and mash it up with a fork.
For the hummus: In a food processor or high-powered blender, combine the chickpeas, lemon juice, salt, (optional) garlic, tahini and 2 tablespoons water. Blend until the mixture is ultra smooth.
For the toast: Spread the hummus on a slice of toasted wholegrain bread and cover with the avocado cream. Sprinkle with a little pepper and season lightly.
What do you think of this snack rich in protein, fiber, unsaturated fatty acids, and Vitamin E?
3. Backed Vegetable Soup with Wholegrain Bread
- 1 Medium size eggplant
- 1 Medium size cauliflower
- 3 Zucchini
- 5 Carrots
- 100g Tomatoes
- Spices, oil, salt and pepper
To prepare the baked vegetable soup with wholegrain bread, cut into pieces your favorite vegetables of the season. Season with extra-virgin olive oil and spices and bake in the oven for 35-45 minutes at 180°C. When the vegetables are cooked, put them in a pot with enough water, boil for about 30-40 minutes and enjoy the soup with wholegrain bread croutons.
This soup is not the usual one: baked vegetables are much tastier, and you almost won't need to add salt.
4. Tofu and Snow Peas Salad with Soy Sprouts
- 250g Tofu
- Snow peas
- Garlic (optional)
- Soy sauce and oil
- Wholegrain bread
If you want to prepare the tofu and snow peas salad for two people, you need about 250 g tofu. Cut it into slices or squares, put it in a bowl and marinate for 15 minutes with oil, soy sauce, grated ginger and a clove of garlic halved. After draining, put it in a pan and sauté for 15-20 minutes with the snow peas and soybean sprouts. Serve this salad still warm and complete the meal with a few slices of wholegrain bread.
5. Crispy Chickpeas
- Canned chickpeas
- Salt, oil and spices
Crispy chickpeas are a healthy and delicious snack at the same time.
If you do not have time to cook, you can use canned chickpeas, drained, washed, and dried. Transfer the chickpeas to a mixing bowl and top with oil and salt. Mix well to combine. DO NOT add the other seasoning at this point – Put the chickpeas in a hot oven at 180-200 degrees and bake for a total of 45-50 minutes or until golden brown and dry/crispy to the touch. Add the spices you prefer and let cool and enjoy them at any time of the day as a nutritious and healthy snack.
Which of these is your favorite recipe? Let us know below in the comments and share your pictures!
Author: Nutri-coach Francesca Deriu