It's not uncommon for people to confuse "food" healthy "with the" bland food ". But in reality, nothing can be further from reality. Some of the countries with the largest thin population, such as India and Japan, also have some of the tastiest cuisines, capable of exciting even the most adventurous of palates.
The secret: add tasty spices, unique ingredients, and fresh to produce natural and whole foods.
We take as reference several cultures and regions of the world and end up summarizing them in five excellent ways to incorporate new flavors to your daily meals. Follow this trip around the world and you will find cooking tips that will make your dishes so delicious that they will make your mouth water, and they will even be full of healthy vitamins and minerals, keeping you low in calories.
Instead of eating a giant dinner every night, Spaniards usually eat smaller dishes, called tapas (people from the Middle East have their own version of this too, called Meze). Dinners have small portions of various dishes and the diversity of foods and flavors helps to keep your palates satisfied, as well as your stomachs.
Tip: Serve your meals in tapas-sized portions.
Forget about the typical huge dinner. Instead of choosing a single dish for your family or guests, make a big one with different foods for everyone. Some good options include sautéed lentils, roasted red chili peppers, grilled vegetables, chicken skewers, whole wheat pitas or sliced baguettes. Serving food together will encourage people to share their food, making it less likely that they will overeat.
When Europeans need to season a simple salad or a plate with roasted vegetables, they choose sea salt, not table salt. Unlike the processed one, sea salt is 100% natural, and contains more raw minerals, says Lauren Talbot, a registered dietitian. And even though both varieties contain the same amount of sodium, sea salt is usually thicker than table salt, giving a stronger flavor using a smaller amount.
Tip: start using sea salt.
You should not fear salt. Used sparingly, it can be an important part of a good diet, says Talbot. And with just a hint of it you can make healthy foods taste even better. For example, smoked salt is an excellent complement to roasted meats, scaly fleur de sel makes a tomato and mozzarella salad crispy, and black Hawaiian salt, full of minerals, tastes (and looks) very good in chips. homemade pita bread.
Middle East and India
Are you watching your sodium intake? There are other ways to improve the taste of a meal without having to use the salt shaker."Even if you do not have hypertension, lowering your sodium intake may help reduce your risk of developing high blood pressure," says Rutlegde. In addition, many spices may be able to fight against inflammation of the body.
So it takes as a reference the people of the Middle East and India, who use rice, couscous, lamb and chicken as the basis of their meals, but transform each food completely using unique combinations of spices. Using smoky cumin, bright yellow turmeric, floral cilantro, rhus, and cinnamon, the salt becomes almost completely unnecessary.
Advice: be creative with spices.
Create your own spice mix for use on skinless, boneless chicken breasts. Try mixing a little cinnamon, cumin, coriander and ground ginger in a bowl. Try it often, adding more or less of a particular spice until you get the mixture you want. Rub the mixture into the chicken and marinate it for an hour before placing the meat on the grill.
Many Japanese foods are completely cooked in baskets for stackable bamboo steamers, a quick and easy method that makes food nutrients easier to digest. When vegetables are steamed gently, the walls of the cells soften, making it easier for vitamins and minerals to be absorbed, according to Lauren Talbot, a registered dietitian. Steaming also makes the colors of the food look bright and is an excellent way to preserve the natural flavor.
Advice: cook with a basket for steamer.
To create your own steamed dinner, inspired by Japanese cuisine, look for stackable baskets in stores specializing in oriental items. (They usually cost only a few dollars.) Then prepare a pot with a few inches of water or broth. It must be large enough to fit the steamer. Bring the liquid to the boiling point and then line the baskets with lettuce or cabbage leaves to prevent the food from sticking. You can also use herbs to create infusions that flavor the food.
Place the food that requires the most cooking time in the lower level and then start to rise from there. Place the lid of the steamer and cook the food until it is ready, usually in no more than 10 minutes. Try making red snapper steaks with soy sauce. Make a layer of coriander on the lower level and then place bok choy and red chili strips on top. Season everything with a little roasted sesame oil before serving.
Africa and the Middle East
There are two ways in which Americans eat carbohydrates derived from starch: in complete dishes, such as pasta, or as a last-minute resource, as an appetizer. But African cuisine uses whole grains as part of main dishes, for example, stew with rich sauces is usually served over rice.A popular dish that is also enjoyed throughout the Middle East is the tabbouleh salad, which has wheat in pieces with sliced tomatoes, cucumbers, parsley, lemon juice and olive oil.
Tips: choose healthier grains.
Choose whole grains instead of refined ones. This involves avoiding white rice, potatoes or pasta and choosing millet, quinoa and buckwheat. "Whole grains keep us sated longer than refined grains and usually have lower glycemic indexes," Rutledge explains. what can help you lose weight and keep you energized.
Create a pilaf by toasting some grain in olive oil and cooking it together with chicken, vegetables or meat broth. Then finish the dish by sprinkling it with sliced almonds and raisins. You can also make an imitation of the tabbouleh salad by cutting seasonal vegetables and herbs and mixing them with a little olive oil.