Preparing delicious and healthy food is as simple as maintaining a healthy diet well equipped kitchen. Part of the raw material of the cupboard and convert it into surprisingly healthy foods. Here are the keys to making meals at home with incredible and healthy flavors for you.
With a well-equipped pantry and fridge and a little technical knowledge, preparing nutritious meals at home can be as simple as it is rewarding.
Buying ingredients for correct fast foods
Crushed tomatoes and seafood sauce, says Stewart EA, MBA and RD, is an easy way to add flavor to foods. The marinara sauce (look for the marks made without sugar) can be thrown on the whole wheat pasta and the crushed tomatoes you can add them in the soups for a dose of lycopene, which can prevent cancer. To avoid BPA, buy tomatoes in glass jars or coated cardboard boxes.
Whole grains of quick preparation, such as quinoa, bulgur wheat and polenta, are ideal nutritional sources for weekdays. Cook the grains in organic chicken broth and add chopped green onions and a little lemon juice for a simple and delicious dish. "If you do not like the taste or texture of the whole grain, simply mix a little with regular grain, like rice or pasta, "recommends Laura May-Roelse, dietitian and private practice nutrition consultant, who resides in Dallas.
To get fast and healthy protein, says May-Roesle, it is necessary to have beans and lentils on hand. Instead of buying canned beans, cook a large pot of dried beans on Sunday afternoon. During the whole week, add olive oil and balsamic vinegar to the grains and serve on mixed vegetables, stir in the soup, or puree them with a little chicken broth and olive oil and serve as garnish with chicken or fish.
"We eat eggs for breakfast, lunch and dinner," says Stewart. The possibilities with an egg carton are multiple, from poached and served with lentils to frittatas. Stuffed with vegetables and cooked with little or no oil, the frittatas are an easy dinner and a good way to clean the fridge. "In addition, the remains are ideal for breakfast or a snack the next day," adds Stewart.
Adding vegetables to each meal can sometimes be a challenge. May-Roesle recommends pre-cutting vegetables when you take them home so that they require little or no preparation time when you're cooking. "And do not forget the frozen vegetables," she says. "They freeze immediately after harvest, so they are very fresh. "
Stock up on easy-to-drink snacks
To snack free of guilt, popcorn (look for organic corn if you prefer to avoid GMOs) is a quick and easy way to satisfy a craving for something salty, says Stewart.Place 1/4 cup of beans in a small paper bag and fold the bag twice to close it. Cook the grains at maximum power in the microwave for two or three minutes or until five seconds between the explosions. Sprinkle with a little olive oil and sprinkle with salt. Be creative and sprinkle with dried herbs, grated Parmesan cheese or Cajun seasoning.
Whole wheat tortillas can be a valuable item in the fridge for snacks. Cut them into pieces, paint them with vegetable oil, sprinkle with cinnamon (cinnamon) and a little sugar (or salt and smoked paprika) and bake until crisp. Or, spread a thin layer of peanut butter or low-fat cream cheese, cover with slices of fruit and roll the tortilla to make it an easy-to-eat snack.
"Greek yogurt, which has lots of protein and is full of probiotics, is an easy and nutritious snack," says Stewart. Pour a natural apple sauce, without added sugar, or a little honey to sweeten.
Fill a large container with lid with cucumber slices, celery, carrots, sliced red peppers and raw or lightly steamed broccoli. Store the container in the refrigerator, next to a small container of low-fat cottage cheese, mixed with curry powder, a little salt and dried herbs. Dip the crudités in the cottage cheese. Fill the containers during the week.
Purchase healthy supplements
If you like to make smoothies for breakfast, Stewart recommends mixing a handful of soft vegetables, such as spinach or kale, for a large dose of phytonutrients. Flax seeds, made into powder for food, add fiber and healthy omega-3 to the heart. Stir them in your morning cereal or oatmeal, mix them in smoothies or even pancake mix. Heart-healthy nuts are a great way to decorate simple dishes, says May-Roelse. Rich in vitamin E, fiber, omega-3 and plant sterols that lower cholesterol, walnuts are packaged nutrition and delicious as salad dressings, with brown rice or mixed in walnut butter for sandwiches.
Be aware of the hidden calories
Enjoy something fresh
Damn the tap water! Avoid excess sugar and stay hydrated by drinking these healthy drinks.
Sparkling water "Add a splash of 100% fruit juice and it's like a natural soft drink," says Stewart EA, MBA and RD. Choose natural or artificially aerated water, since carbonated water may contain sodium.
Herbal Tea Make a jug of herbal tea and keep it refrigerated for a tasty refreshing drink. Use tea bags or soak yours with fresh mint, citronella (lemongrass), citrus slices and even dried rose petals (organic).
Flavored Water Place sliced fruit or herbs in a pitcher of ice water to give it a subtle flavor that will lead you to drink more.For a spa-like drink, combine sliced limes and peeled cucumbers with sprigs of mint. For a fruit drink, try fresh raspberries and sliced strawberries. For a sour tonic, squeeze juice from one lemon and one lime in water and then add slices of fresh orange.
Green Juice A daily glass of vegetable juice can provide you with a large dose of vitamins and minerals. Try soft vegetables, such as spinach or kale. Add cucumbers and half an apple or a little watermelon to sweeten.