Clams and cockles
Clams and cockles
In addition to being one of the foods with the most vitamin B12, clams and cockles are a good source of iron and protein, so they are ideal for preventing and fighting anemia, and they have almost no fat, so they are ideal as a light cover, both cooked and preserved.
- How to do them. The lightest option is steamed or grilled. You can make a sauce of onion, garlic and parsley. When it is poached, you add the washed and drained clams, cook until they open (between 5 and 10 minutes depending on size) and discard those that have not been opened. And if they are canned, just drain them and sprinkle them with a little lemon juice and sweet or spicy paprika and, if you like spicy, a few drops of Tabasco.
Grilled cuttlefish or squid
Grilled cuttlefish or squid
Both cuttlefish and squid provide a lot of protein (which is very filling) and very few calories if not fried, which is why they are considered some of the most satisfying foods and are perfect when you are looking for light tapas. In addition, their firm meat forces you to chew them slowly and this makes you lose your hunger much sooner. Of course, if you have cholesterol problems, you have to moderate their consumption because they are one of the foods that raise cholesterol the most without you noticing.
- How to make them. You just have to wash them well, cut them into cubes and skewer them or make parallel cuts lengthwise without reaching the end and grill them for about 3 minutes on each side. And to accompany it, you can prepare a sauce with garlic, parsley and a pinch of chopped chilli together with lemon juice and a thread of olive oil. If you batter them or accompany them with mayonnaise, they are no longer valid as a light tapa.
Garlic mushrooms
Garlic mushrooms
Mushrooms are one of the foods that help you lose weight because they have almost no fat and very very few calories (20 kcal / 100 g). And they also contain a high percentage of water (between 80 and 90%) and a lot of fiber, so they are very satiating.
- How to make them. You can wash them, skewer them, and grill them with minced garlic and parsley.
Steamed mussels
Steamed mussels
Like clams, they are super light (60-70 kcal per 100 g) whether you make them steamed or boiled. And they are very rich in chromium, a mineral that activates the emptying of fat from cells. For this reason, it is not surprising that they are considered one of the foods that less fattening and are a perfect option as a perfect light cover. In fact, one of the tricks to lose weight faster is to eat them as a snack.
- How to make them. Put them well cleaned and drained in a covered pot. Heat them over high heat for 3-4 minutes, until they open. It is not necessary to add water because, when opened, they release the juice they carry inside and cook in their own broth. If you want to give them more aroma, you can add a bay leaf to the water. And you can serve them with a minced pepper, onion …
Grilled prawns
Grilled prawns
Prawns in particular, and shellfish in general, are rich in calcium and zinc, which is why they always make the best bone foods lists. And since they are high in protein and low in fat, you can make or order them when you want a light snack. But, yes, cooked or grilled or grilled. Battered and with mayonnaise, it is not worth it.
- How to do them. You can cook them, peel them, skewer them and accompany them with tomato juice, for example. If you want something tastier, you can cook them on the grill or grill with a little chopped garlic. And if you want something super succulent, skewer them together with cubes of cuttlefish, squid, monkfish … and grill them.
Assorted pickles
Assorted pickles
Another good option as a light tapa is pickles. Pickles, chives and banderillas offer a high fiber content and are low in calories. Every 100 g of pickles, for example, provide only 25 kcal. And despite their bad reputation, olives are also tolerable if eaten in moderation (6-10 units), because although they are more caloric, they contain healthy fats and offer multiple benefits to the body. In addition, most of the pickles are probiotics and, therefore, very beneficial for the health of our intestines.
- How to make them. Make flags by stringing several on toothpicks or skewers.
Sauteed asparagus
Sauteed asparagus
Both fresh and canned, asparagus fits as a light cover as long as you avoid eating it with heavy sauces. They provide only 20 kcal / 100 g, but a large amount of fiber. In addition, they are diuretics and are considered one of the foods to live longer and better because their vitamins and nutrients help the formation of antibodies and red blood cells, and they have an important antioxidant power.
- How to make them. Cooking them for a few minutes on the grill or grill is enough. And you can accompany them with a vinaigrette or a light sauce. This is made with piquillo peppers and dried tomatoes crushed in the blender with a thread of oil.
Cooked edamame
Cooked edamame
Another light tapa that we can make at home or find in many Asian food places, for example, is edamame, which is nothing more than soy in its pod and you can find it in the frozen section of most supermarkets. It provides 80 kcal / 100g, contains 8 g of fiber per cup and is very rich in potassium and calcium, making it a great alternative to milk.
- How to do it. Boil for about 5 minutes in water and salt and serve whole as is or sautéed with paprika or other spices, as if it were a snack.
Octopus salmigundi
Octopus salmigundi
Like cuttlefish and squid, octopus is rich in protein and low in fat , which is why it is very suitable when you are looking for light tapas.
- How to do it. Cut thick slices of cooked octopus (they sell it like that in many supermarkets), marinate it in lemon juice for 1 hour or so and serve it with a minced vegetable: onion, red and green pepper, tomato … And if you want you can add cockles and canned mussels. Galician octopus also fits as a light tapa, but don't go overboard with the potatoes that usually accompany it.
Grilled razor
Grilled razor
Razor clams are another mollusk, like clams and cockles, which you can eat as a light cover both steamed or grilled, and canned if they are natural and not in oil.
- How to do them. Wash the blades in cold water to remove traces of sand. Heat a griddle and cook them in batches with garlic and chopped parsley or tarragon. And accompany them with a vinaigrette made with finely chopped fresh chives, lime juice, a thread of oil and a pinch of salt and pepper.
