Three simple plant-based food recipes

TEGUCIGALPA, HONDURAS.- An easy formula for a diet stable and friendly with health is to make sure your plate is 50% vegetables and fruit, 25 whole grains and 25 protein, both from plants as animals while the latter are low in saturated fats; This is suggested by several experts, including those involved in Canada’s New Food Guide.

WHO’s suggestion for those who want to go on a diet plant-based (plant-based) without being familiar with this eating style is to gradually do and adopt a regime in which meat is present without being the central element.

Gradual changes and more flexible dietary patterns also allow for appropriate cultural changes, the paper says. “Plant-based diets and their impact on health, sustainability and the environment”.

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“Diets based on Floors have the potential not only to improve Human health but to reduce impacts environmental”, shows the WHO text.

SANDWICH WITH FRESH VEGETABLES

Ingredients

8 slices of Bimbo Linaza bread

2 avocados

¼ cup cilantro washed, sanitized and chopped

8 slices of tomato

16 slices of cucumber

½ cup sprouted lentils

1 cup broccoli sprouts

120 grams of goat cheese cut into slices

4 tablespoons of olive oil

mustard

Step by step

1. Make toast. Using a fork, mash avocado with cilantro and spread over 4 slices of bread.

two. Arrange the tomatoes, cucumber, cheese, lentils and sprouts. Season with olive oil and salt.

3. Spread the remaining bread with mustard and place it as a lid.

lenses: rich in minerals and vitamins; They are also an excellent source of plant protein.

A LOT OF QUINOA

Ingredients

¾ cup cooked quinoa

1 stick of finely chopped celery

2 broccoli florets, chopped

¼ cup pepitas, peeled and toasted

¼ cup toasted sunflower seeds

4 tablespoons of olive oil

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1 lemon, juice

4 small flour tortillas

3 sliced ​​radishes

1 avocado

1 pumpkin cut into slices

Chipotle Yogurt Dressing

½ cup plain, unsweetened yogurt

1 teaspoon of salt

1 pinch of sugar

1 chipotle chili

Step by step

1. Mix the quinoa, celery, broccoli and seeds in a bowl.

two. Season with olive oil, lemon juice, salt and pepper. Heat the tortillas and visualize them being cut into four.

3. Make a cut from the diameter towards the center.

Four. Arrange the avocado in the room next to the cut, the quinoa salad in the other room. And in the remaining quarters, respectively, radish and pumpkin.

5. Fold it in four in such a way that it looks triangular and layered. The heat in Komal.

Chipotle Yogurt Dressing

1. Mix all the ingredients and serve with wraps.

SEEDS: They provide flavonoids, Omega 3 and vitamin E.

QUINOA: Source of protein, iron, calcium, potassium, magnesium, phosphorus, zinc and manganese.

OVO TOAST

Ingredients

4 slices Bimbo rye bread

1 avocado

1 sheet of nori seaweed, shredded

2 cups baby spinach leaves

4 eggs

1 tablespoon of oil

Step by step

1. Make toast. Slice the avocado and arrange on top.

two. Cover with spinach leaves and seaweed.

3. Lightly beat the eggs, season them with salt and pepper and cook them in a pan with olive oil.

Four. Arrange the scrambled egg on the toast. Adjust the seasoning.

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