Top 5 Tasty and Healthy Recipes

A healthy diet does NOT mean only salads. You can get rid of extra pounds by following a low-carb diet.

 

For the menu to be low in carbohydrates it must contain both, low protein and vegetables. You must always opt for a diversified meal plan, otherwise, you will get bored quickly and go back to your old habits.

 

What we are saying is that is possible to fill your plate and still lose weight.

 

The good news is that at our healthy recipe course you have the opportunity to discover a variety of delicious recipes, high in protein and low in carbohydrates but also full of antioxidants.

 

To start, we suggest you few key ingredients for this season accessible for everyone. 

• Ginger is slightly pungent, aromatic and extremely beneficial to the body. Ginger increases immunity, protects you from colds and keeps bacteria away.
• Pumpkin,
• Sweet potatoes
• pecans
• Cloves are a secret ingredient in the preparation of sweet cake, hot chocolate, tea and cupcakes.

 

Besides, we present 5 tasty and healthy recipes based on these key ingredients but not only.

Black Bean Breakfast Bowl

 

Quality proteins and healthy fats will feed you throughout the day!

 

All you need for this meal is:

• large bowl for breakfast
• 2 shredded eggs
• 1 serving black beans
• 1 slice of avocado
• sauce sauce

 

Add all the ingredients in the bowl, mix well and good appetite! 100% healthy breakfast receipt.

Pumpkin cream soup

 

The method of preparation is very easy. You have to clean pumpkin of seeds and peeled and shave it. Heat the finely chopped onion until it becomes glassy, then put the pumpkin and heat them together until soft.

 

Pour the pumpkin soup, add the milk, bay leaf, ginger and nutmeg. Let boil for 20 minutes over medium heat.

 

Season with salt and pepper.

 

We can serve the soup in bowls, putting bread crumbs with garlic, cream and a little fried pumpkin seeds.

Mashed potatoes with sweet potatoes

 

For this delicious garnish that fits very well with any steak, you will need the following ingredients:

• 1.5 kilos of sweet potatoes
• 100 grams of butter
• 100 ml of milk
• 100 ml of cooking cream (minimum 30% fat)

 

How to do it?

 

Boil whole potatoes in salted water and peel them after they have completely softened. Put them in a saucepan and add the chopped butter cubes over them.

 

Pass them with the crushers and gradually add the milk. It can be served with sour cream along with a serving of marinated pork ribs or any other main preparation.

 

Sweet potatoes are an excellent source of vitamin A, beta-carotene, potassium, lutein, calcium and vitamin C. They can be cooked in the oven, or as fried potatoes, mashed potatoes, grilled or serves in sandwiches.

 

Sweet potato is rich in potassium. Potassium regulates blood pressure and balances the proportion of acids and bases in the body, according to Medical News Today.

Pumpkin meatballs

 

To prepare this healthy food you will need:

• 2 large zucchini
• 2 medium eggs
• 1/3 cup almond flour
• 3/4 cup grated mozzarella
• 1/4 cup grated parmesan
• 1/2 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon Italian spices
• 1/4 teaspoon chilli flakes – (optional)
• sea salt and pepper
• 2 tablespoons olive oil – divided into two

 

Ingredients for Spicy Ranch Sauce:

• 1 cup fat cream for cooking
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 tablespoon apple cider vinegar
• 1 tablespoon chives freshly chopped
• 2-4 tablespoons Sriracha sauce

 

For ranch sauce, you need to mix all the ingredients in a bowl and leave in the refrigerator before serving.

Pumpkin is given by grating, then squeeze the water as best and put in a bowl.

Then add eggs, almond flour, mozzarella, parmesan and spices. Mix well until combined.

Form the patties and place in a pan in well-oiled olive oil.

Ready to serve alongside spicy ranch sauce.

After a delicious meal, a healthy and tasty dessert is welcome.

Sugar-free pecan and apple tart

 

Ingredients: 

• 250 gr pecan nuts
• 200 gr plain flour
• 175 g butter
• 2 tablespoons iced water
• 3 eggs
• 1/2 cup cream
• 1 teaspoon vanilla bean paste
• 2-3 apples, peeled and thinly sliced

 

Mix the flour and butter in a big bowl, until you get a breadcrumb texture. Gradually add 2 tablespoons iced water until the dough comes together as a ball. Turn onto a floured surface and flatten the dough into a 20cm circle.

 

Wrap in plastic wrap and chill for 10 minutes to firm up. Place a 23cm loose base fluted tart tin on a baking tray. Line tin with pastry, letting excess pastry overhang. Chill for 15 minutes.

 

Preheat oven to 200°C. Prick base of the pastry with a fork.

 

Whisk eggs, cream and vanilla in a medium bowl until combined. don’t forget to add the pecans.

 

Put the paste into the pastry and gently spread to cover the base. Arrange apple slices on top. Bake for 45 minutes or until golden and set. Serve warm or at room temperature.

 

See? You can have a varied menu, at the same time healthy and delicious. For more interesting healthy recipes you can join one of our food safety courses.

 

You can create your healthy recipes book and cook as varied as possible. What you have to do? Choose food that improves satiation, try to include high-protein and high-liquid foods. For example yoghurts, hummus, scrambled eggs, vegetable soups.

 

High-fibre foods such as nuts, vegetables and whole grains.

 

Fibre, protein and fat are the three main ways in which the body obtains energy.

 

In conclusion, should you cut all carbs for a healthy meal?

 

As we already know, carbohydrate is the body’s main source of energy for physical activity and is also needed by the brain. Wholegrain foods are other good sources of important vitamins and minerals, as well as fibre.

 

In the UK, SACN reviewed the evidence linking consumption of carbohydrate with health outcomes. Although a high sugar intake was linked with increased risk of dental caries and weight gain. High fibre intake was crucially found to be beneficial for gut health and to help reduce the risk of heart disease, strokes, type 2 diabetes and colorectal cancer.

 

Based on this evidence, the UK has new fibre recommendations: 

 

At least 30 g per day for adults

 

For children: 

• 15 g per day, ages 2-5
• 20 g per day, ages 5-11
• 25 g per day, ages 11-16
• 30 g per day, ages 16-18.

 

Meanwhile, the European Food Safety Authority recommends 25 g fibre per day for adults. In the context of the dietary changes that most of us will need to make, as the new sugar recommendation.

 

Summarising the healthy recipe course, carbohydrates are still an important part of our diet. 50% of our energy should come from carbohydrates.

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