December 22, 2022 – 12:04 pm
From the Ministry of Public Health we share a series of tips and recommendations to enjoy the holidays avoiding excessive falls that damage health.
- do not skip meals: This will allow you to get to dinner with less anxiety to eat: it is better to make the four light but complete meals without adding calories with the liquid. Water is the best option
- When cooking meats, remove the fat and skin from poultry. C.season with aromatic herbs and limiting or avoiding the addition of salt.
- Vegetables are the best raw in salads, brochette, steamed, roasted, in vinegar, in pudding etc. Season with low-fat seasoning and little or no added salt.
- Fruits must be our allies: arrange in slices, snap teas, fruit salad. (slices of watermelon, melon, pineapple, mamón is excellent because of its papain content, it favors digestion).
- Drinks: soft drinks and alcoholic beverages have many calories and do not quench thirst, on the contrary, they urge you to continue drinking more. Therefore, arrange on the table of pitchers of water alas that you can add slices of lemon, pineapple mint. If you drink to moderate consumption alternate with a glass of water.
- Enjoy beyond food. live the party to the full, take advantage of the moment to meet and dialogue with others, avoiding focusing all your attention on food and drink.
Remember physical activity should be part of the celebration. Dancing is an excellent option.
Some ideas for healthy holiday cooking: Legumes such as: lentils, beans, peas, rice can be added to salads and seasoned with vinegar and oil. If you don’t want to spend a lot, you can make cabbage and carrot salad that are very affordable and also provide nutritional value and fewer calories.
To replace sodas and juices, flavored waters with lemon, mint, cucumber, oranges, lemon verbena, among others, can be made.
For the desserts:
- seasonal fruits are recommended, slices of watermelon, melon, mammón, mango, blackberry, etc.
- Jellies with fruits.
- water ice creams: blend the fruits and put them in the freezer in molds.
Healthy recipes to share this Holiday season
Cold Preparations: Spinach wrap:
Ingredients: 4 eggs, 1 teaspoon of minced garlic, 120 gr of spinach, 4-6 slices of ham and 4-6 slices of cheese, salt and pepper to taste, 1 tbsp. Oil, parchment paper.
Procedure: in a frying pan, place the oil and sauté the minced garlic with the minced spinach for a few minutes, add this preparation to the beaten egg, then cook as if it were an omelet on both sides. Place the tortilla on parchment paper and add the slices of ham and cheese, roll the preparation with the help of parchment paper, let it rest wrapped in parchment paper to give it more firmness until it is time to cut into slices and serve.
Healthy Pancake Tower
Ingredients: 10 u of spinach pancakes (can be common), 200 g of chicken, 5 cuch. of mayonnaise, 5 tablespoons of spreadable cheese, 100 g of carrots, 10 lettuce leaves, 3 tomatoes, 2 avocados, olives, 1 tablespoon. Oil, salt, pepper.
Procedure: boil the chicken and then process together with the mayonnaise and spreadable cheese, grate the carrot and season. Cut the lettuce and tomato into slices. Chop the olives. Process the seasoned avocado. Insert stuffing and pancakes can follow the following order: pancake, avocado pasta with lettuce and tomato, pancake with avocado and carrot pasta, pancake with chicken and olive pasta. Decorate to taste.
Dessert:
banana ice cream (4 portions)
Ingredients: 6 ripe bananas cut into pieces and frozen, 3 cuch. Skimmed milk can be replaced by vegetable milk.
Optional: 10 drops of vanilla essence, chocolate chip or ground nuts
Procedure: Once the bananas are frozen, put them in the blender or food processor, add the three teaspoons of milk and the vanilla essence (optional), process until the preparation obtains a homogeneous creamy consistency, keep in the freezer or freezer until served, being able to decorate with chocolate chips or ground nuts.
