Easy and Healthy Recipes to Enjoy Throughout The Day

Easy and Healthy Recipes to Enjoy Throughout The Day – Each of the following recipes is designed to nourish us, and help keep us fit and healthy.

The key to good nutrition is not in depriving ourselves of food, but in choosing with carefully what we put on our plates. Each of these recipes is designed to nourish us, and help keep us fit and healthy. And, homemade food always tastes better when we prepare it with love and attention.

Eating well does not mean giving up the taste and satisfaction of a good home-cooked meal. On the

So put on your apron and enjoy the pleasure of cooking with fresh, healthy ingredients. And remember, a well-made meal is comforting and full of love!

Warm lentil and spinach salad: energy in every bite

Lentils are cheap, easy to cook and full of nutrients. This warm salad is perfect for those days when we want to eat healthy without being too complicated. It is an excellent option for autumn and winter, when we need something warm, but without being heavy. You can also prepare them when you have visitors and want to serve something nutritious and elegant without much effort.

Ingredients:

• 210g cooked lentils
• 2 handfuls of fresh spinach
• 1 ripe tomato, diced
• 1/4 red onion, thinly sliced
• 1 clove garlic, minced
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Preparation:

1. In a frying pan, heat the olive oil and sauté the garlic and onion until golden brown.

2. Add the cooked lentils and stir well so that they take the garlic flavor.

3. Add the spinach and cook for a couple of minutes until slightly wilted.

4. Remove from the heat and add the tomato and balsamic vinegar.

5. Serve this salad warm or at room temperature, with or without bread.

This dish is just under 350 calories and can help reduce hypertension and cholesterol. Spinach is recommended in pregnancy and also for anemia, due to the amount of iron it contains.

Clear vegetable and chicken soup: the remedy of a lifetime

Whenever you are feeling unwell, this is one of those recipes that feels like a warm hug, and helps ypu feel better. It’s perfect for any day, but especially comforting during winter, or when you crave something light after the festive season, with all the rich food. It’s ideal for when a loved one is feeling sick or just needs a dish that is easy to digest and full of nutrients.

Ingredients:

• 2 litres of water
• 1 medium onion, halved
• 2 cloves of garlic
• 1 piece of ginger (optional, but aids digestion)
• 2 carrots, cut into slices
• 1 celery stalk, cut into pieces
• 1 chicken breast on the bone or a chicken carcass
• Salt and pepper to taste

Preparation:

1. In a large pot, bring the water to heat and add the chicken, vegetables and ginger.

2. Bring everything to a boil and then lower the heat. Let it simmer gently for at least one hour.

3. Remove the foam that forms on the surface with a spoon.

4. Strain the soup and discard the solids. 

5. Adjust the salt and pepper, and serve piping hot.

6. You can reduce the ingredients if you want, this recipe contains just under 500 calories. Clear soups are recommended when you have a stomach upset, or when the body needs very soft and easy to digest foods. 

It is also a recommended recipe for the bariatric liquid diet for people who need to be careful what they eat after an operation for weight loss. This recipe is prepared with liquid, so the nutrients are quickly broken down and facilitate the digestive process. 

Baked courgette omelette: light and delicious

Eggs are one of the best foods for protein. This baked courgette omelette is proof that you can make tasty and light dishes with few ingredients. It’s particulary nice in spring and summer, when courgettes are at their best and fresh. It’s also a a great idea for a nutritious breakfast or even a light lunch. 

Ingredients:

• 4 eggs
• 1 large courgette, shredded
• 1 clove garlic, minced
• 1 tablespoon of oat flour (for a little consistency)
• 25g grated cheese (optional, but it gives it a special touch)
• Salt and pepper to taste
• A drizzle of olive oil

Preparation:

1. Preheat the oven to 180 °C.

2. In a large bowl, mix the grated courgette with a little salt and let it stand for 10 minutes to release the water. Then drain it well.

3. Add the eggs, cheese, garlic, oat flour, salt and pepper.

4. Mix well and pour into a greased baking pan with a little olive oil.

5. Bake for 20–25 minutes until the tortilla is firm and golden brown.

6. Let stand for a few minutes before serving.

Eggs are good for blood pressure and improve bone health. It’s a myth that eating a lot of eggs is bad. Of course, it’s best to have a varied diet. This is another recipe that comes in at just under 500 calories, and you can adapt the recipe to suit your taste, with added fresh herbs and other seasonal veggies. 

Revitalising green smoothie: freshness in a glass

This is a recipe for a revitalising green smoothie, which is hugely beneficial for our health. It’s a simple recipe, but is full of vitamins and minerals to start the day with a bang! It’s especially good in the spring and summer, when the vegetables and fruit are at their best.

Ingredients:

• 1/2 cucumber
• 1 green apple, cored and cut into chunks
• 180g of fresh spinach
• Juice of 1/2 lemon
• 1 small piece of ginger
• 1 glass of water or coconut water

Preparation:

1. Place all ingredients in a blender.
2. Blend until aevreything is smnooth and blended together.
3. Serve straight away.

It’s great when you have a cold, as it helps clean the toxins from our body and stimulates the body’s immune system. This smoothie has about 60 calories in a glass.

I hope these healthy recipes can help you and give you ideas on what to eat at different times of the day.