The nutritionist teaches how to prepare delicious and nutritious dishes for those on a diet
During the holiday season, one of the greatest joys is finding tasty treats everywhere you go. However, for those who follow a diet and want to enjoy the flavors of the holidays without compromising their goals, the ideal choice is to opt for healthy and functional versions of the recipes.
With this in mind, nutritionist Tatiane Schallitz, from the Instituto Nutrindo Idealis and graduate of the UERJ (State University of Rio de Janeiro), offers advice on recipes for a fit Christmas brunch. Watch!
french toast
ingredients
- 2 slices of wholemeal bread
- 1 pinch of cinnamon
- 3 drops of vanilla extract
- 1 tablespoon vegan butter
- 1/2 cup almond milk
- Coconut sugar to taste
Preparation method
In a bowl, mix the almond milk, cinnamon and vanilla extract. Dip each slice of bread in the mixture, making sure it is absorbed well. In a skillet, melt the vegan butter over medium heat. Brown each side of the bread slices until crispy. Sprinkle with coconut sugar and serve.
Benefits
This French toast is a healthy and delicious option for the holidays. Wholemeal bread adds fiber, while cinnamon not only enhances flavor but may also have antioxidant and digestive properties. The choice of vegan ingredients and moderation in the use of seasonings add a more nutritious touch to the recipe. Enjoy your French toast!
Courgette bread
ingredients
- 1 1/4 cups grated zucchini
- 1 1/2 cups oat flour
- 1 teaspoon of yeast
- 1 teaspoon baking soda
- 1/2 teaspoon fine sea salt
- 1 teaspoon ground cinnamon
- 1/4 teaspoon cardamom powder
- 1/4 teaspoon ground nutmeg
- 3/4 cup coconut sugar
- 3/4 cup unsweetened applesauce
- 1/3 cup coconut oil
- 1 1/2 teaspoons vanilla extract
- 1/2 cup tea Chopped nuts
- 1/2 cup dairy-free chocolate chips
Preparation method
Collect the grated courgettes on a clean cloth. Over the sink, gather the edges of the towel and squeeze the zucchini to remove as much moisture as possible. Reserve. In a large bowl, whisk together the flour, baking powder, baking soda, sea salt, cinnamon, cardamom, and nutmeg.
In a medium bowl, whisk together the coconut sugar, applesauce, oil, and vanilla extract. Add this liquid mixture to the larger bowl with the flour mixture. Add the squeezed courgettes with the walnuts and chocolate chips to the mixture. Mix well until evenly distributed.
Transfer the dough to an 8×4 baking pan, lined with baking paper. Level the top. Tap the filled pan on the surface to completely settle the dough. Bake in a preheated oven at 180°C for 70 minutes, or until a toothpick inserted into the center comes out clean. Remove the courgette bread from the oven and let it cool in the pan on a wire rack.
Benefits
This zucchini recipe not only satisfies the palate, but also offers substantial nutritional benefits. Shredded zucchini adds delicate moisture and essential nutrients to the mix. Fiber-rich oatmeal adds a healthier dimension, while unsweetened applesauce adds natural sweetness and additional nutrients. Coconut oil, a healthier fat choice, complements the texture and intensifies the flavor.
Nuts and dairy-free chocolate chips not only provide a pleasant sensory experience, but they also add protein, fiber and antioxidants. With spices like cinnamon, cardamom and nutmeg, this recipe offers a burst of flavor, nutritional benefits and improved digestion. This bread is a delicious and nutritious choice to enjoy with those you love.
Blueberries muffin
ingredients
Burnt butter
- 1/2 cup butter
Muffin
- 1/2 cup sugar
- 1/2 cup brown sugar
- 2 eggs at room temperature
- 1 teaspoon vanilla extract
- 1 teaspoon of zest lemon
- 1 1/2 cups rice flour
- 1/2 cup almond flour
- 1 teaspoon of yeast
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 100 g of whole yogurt
- 200 g of fresh blueberries
Preparation method
Burnt butter
In a small saucepan, melt the butter over medium heat. Once melted, stir frequently and watch for small brown spots forming on the bottom of the pan and a nutty aroma. When you see brown spots, mix for a few more seconds. Remove from the heat and immediately pour into a bowl to prevent it from burning. Allow the butter to cool slightly for 5 to 10 minutes before using.
Muffin
In a large bowl, combine the burnt butter, sugar, and brown sugar. Add the eggs, vanilla and lemon zest, mixing until you obtain a smooth and homogeneous mixture. In a separate small bowl, sift together the rice and almond flours, baking powder, baking soda and salt.
Add about 1/4 cup of the flour mixture to the blueberries and toss to coat. This helps keep all the blueberries from sinking into the muffins. Add the rest of the dry ingredient mixture and mix until smooth. Stir in the yogurt. Then add the liquid sugar mixture. Mix gently. Pour the mixture into the muffin molds, filling them about 2/3 full. Bake in a preheated oven at 200°C for 20-25 minutes for normal sized muffins. Rotate the pan halfway through cooking so that the muffins brown evenly. Remove from the oven and leave to cool on a wire rack. Serve.
Benefits
This blueberry muffin recipe features a balanced combination of ingredients that offer not only delicious flavor but also nutritional benefits. Eggs provide essential proteins and the addition of vanilla extract and lemon zest increases the aroma and freshness. Gluten-free flours, like rice and almonds, provide fiber and texture.
The leavening agents, yeast and bicarbonate, ensure a soft dough. Full-fat yogurt adds moisture, calcium, and extra protein. Finally, fresh blueberries not only improve flavor but also offer antioxidants and essential nutrients. A delicious and nutritious option to be enjoyed mindfully.
Pumpkin pancakes seasoned with cinnamon
ingredients
- 2 cups of tea oatmeal
- 1 tablespoon baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon of cinnamon
- 1/2 teaspoon powdered ginger
- 1/4 teaspoon nutmeg
- 1/2 teaspoon salt
- 1 1/2 unsweetened Greek yogurt
- 3/4 cup pumpkin puree
- 2 eggs
- 3 tablespoons melted butter
- 1 tablespoon vanilla extract
Cinnamon seasoning
- 6 tablespoons salted butter at room temperature
- 4 tablespoons of brown sugar
- 2 teaspoons of ground cinnamon
Preparation method
In a large bowl, whisk together the flour, baking powder, baking soda, cinnamon, ginger, nutmeg, and salt. In a small bowl, whisk together the yogurt, pumpkin, eggs, melted butter, and vanilla. If the pumpkin puree is thick and doesn’t mix well, blend all the liquid ingredients in a blender.
Pour the liquid ingredients into the dry ingredients and mix until smooth. If the batter seems thick, add more butter, 2 tablespoons at a time. It’s okay if there are lumps in the dough. Cover the dough and set aside for 10 minutes.
In the meantime, prepare the cinnamon mixture. Mix all the ingredients in a bowl and transfer them to a plastic sandwich bag. Cut off a small part of the corner. Heat a large skillet or griddle over medium heat and grease with butter.
Divide the dough into 6 parts and pour one part into the center of the hot pan. Use the piping bag filled with cinnamon butter and gently mix it into the pancake, pressing lightly into the batter so that the cinnamon mixture blends into the batter, not just on top of the pancake.
Keep the cinnamon mixture near the center of the batter so it doesn’t run down the sides of the pancakes. As soon as bubbles appear on the surface, gently flip the pancake and cook the other side for a minute, or until golden brown. Repeat the operation with the remaining dough. Serve pancakes hot. Enjoy
Benefits
This pumpkin pancake recipe not only delights the taste buds but also offers significant nutritional benefits. The oatmeal base provides fiber, making them a healthier choice. Pumpkin puree adds not only delicious flavor but also nutrients like beta-carotene, while unsweetened Greek yogurt adds protein and a creamy texture.
Eggs provide essential protein, and melted butter and vanilla extract add to the richness of the flavor. Spices like cinnamon, ginger and nutmeg not only improve the flavor profile but also add antioxidant properties. A delicious option to enjoy the end of the year in a more nutritious way.
Gluten-free egg cups
ingredients
- 2 eggs
- 200 g of spinach fresh
- 1 red pepper
- 1 slice of shredded cheese
- Oil for anointing
Preparation method
In a large bowl, beat the eggs and add the remaining ingredients. Grease the muffin pan with olive oil and fill each compartment with the dough. Place in a preheated oven at 200°C for 25 minutes or until completely cooked. They should not become gelatinous when you mix them in the muffin tin. Allow the egg cups to cool slightly before serving.
Benefits
These cups combine whole eggs with vegetables and, optionally, cheese, offering a delicious and healthy protein complement. Eggs provide high-quality protein and essential nutrients, while dark green vegetables like spinach provide antioxidant vitamins and minerals.
The chili pepper adds vitamin C and antioxidants, which could also be replaced by the tomato, while the cheese supplements it with calcium and a little more protein. This versatile recipe allows you to add extra nutrients to your routine, making it easier to include vegetables and making the meal more appealing.
By Allure Press
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
