Seasoning to increase vitamins
Seasoning to increase vitamins
Do you think that the healthiest thing is to dress your dishes and salads with 0% fat dressings? Nothing is further from reality. Oil dressings are essential for the absorption of nutrients. They improve the assimilation of fat-soluble vitamins, such as vitamins A, E, K and D and beta carotenes.
- So you can prepare the sauces according to your tastes with mustard, yogurt, herbs, spices, vinaigrettes … without forgetting to add a tablespoon of extra virgin olive oil (our blogger Carlos Ríos tells you here why it is better if it is extra virgin).
Add healthy toppings
Add healthy toppings
If you choose them well, they can be a pleasure for the palate and the eye, and also increase the nutritional value of your dishes, due to their antioxidants, vitamins, minerals, fiber …
- You can add chia, flax, or sesame seeds to smoothies, soups, and yogurts.
- You can add red fruits, dehydrated coconut or nuts to cooked oats.
- Accompany ginger or citrus fish dishes.
- For salads, nuts or fruit dice.
- In ice cream, grated pure cocoa …
Satisfying but healthy breakfasts
Satisfying but healthy breakfasts
The classic breakfast of toast spread with butter and jam or with different versions of cocoa creams is unhealthy due to its content of “bad” fats and excess sugar.
- Try new, healthier and more satisfying options, like spreading the toast with a tablespoon of crushed avocado and accompanying it with fresh cheese, tomato and lettuce, for example. Discover more healthy, rich and easy avocado breakfasts.
- If you prefer sweet for breakfast, you can spread it with mashed ripe banana or a homemade apple or plum puree. In addition to reducing calories, you will take more fiber, which increases its satiating power and favors intestinal transit. More healthy breakfast ideas here.
Advance dinner time
Advance dinner time
As the afternoon progresses, the processes of assimilation of food slow down.
- Eating early dinner and waiting two hours before going to bed can improve the quality of your sleep (and help you sleep well), improve your digestion, and also help you not gain weight.
Here are some great ideas for making healthy dinners that are easy to make and delicious!
Chickpea croutons
Chickpea croutons
Baked roasted chickpeas take on the crunchy texture of classic bread croutons, but with a much higher protein content. You can add them to soups, salads, or combine them with rice to increase the protein intake of your diet.
- To prepare them, toast the chickpeas in the oven for 40 minutes with a tablespoon of olive oil and a little sweet paprika. And if you don't like roasted, you have a lot of recipes that you can make with a pot of chickpeas.
Remember that taking protein helps to regenerate tissues and increase muscle, which consumes energy and speeds up metabolism.
Raw and cooked vegetables
Raw and cooked vegetables
Raw vegetables have more vitamins, minerals, and antioxidants, but there are exceptions; some cooked vegetables are healthier than raw ones. Lycopene, an antioxidant in tomato, multiplies its properties if it is cooked, especially in stir-fries. Something similar happens with carrots, which if cooked for 5 minutes in steam increases the assimilation of their beta carotenes. In spinach, cooking increases the absorption of iron and calcium, the deficit of which causes anemia and osteoporosis.
- Therefore, it is recommended to take a raw portion of vegetables and another cooked.
Sweeten with fruit
Sweeten with fruit
Avoid taking too much sugar, it is one of those responsible for hooking food and causing anxiety to eat. To counteract this, sweeten it with fruit, which is healthier, whether it's fresh, cooked, or dried fruit.
- Here are healthy alternatives to sugar and a plan to get rid of it.
Fruit and vegetables in sight!
Fruit and vegetables in sight!
Store veggies in clear containers in the fridge, create an attractive fruit bowl, and hide cookies and potato chip bags so it's not the first thing you see.
- This will help you grab a handful of strawberries instead of a handful of French fries, for example.
Be careful with the composition of processed foods
Be careful with the composition of processed foods
Always look at the food labeling. Both the list of ingredients and the nutritional composition.
- Less is more (and better). The fewer ingredients the list contains, the less likely that the food has been processed and has a lot of salt, sugar, fat or additives. You should also be attentive to the nutritional composition. Ingredients are ordered from most to least amount in which they are found in the food. If sugar, saturated fat or salt occupy the first positions, they may be in excess. If you have more questions, we will tell you how to read and understand food labels to avoid being misled.
And sign up for our new newsletter and the CLARA tribe
And sign up for our new newsletter and the CLARA tribe
To eat better and healthier, another great idea is to subscribe to our new and exclusive newsletter. In it you will find many more nutrition tips, diets, downloadable menus … You will take better care of yourself and you will like yourself more. You just have to click here.
- And you can also join La Tribu CLARA, a private Facebook group so that CLARA readers can get to know each other a little better and talk together about the topics that interest us the most. You dare?
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