Learn how to prepare tasty dishes low in salt and fat
According to the Ministry of Health, hypertension, popularly known as high blood pressure, is a chronic and silent disease that affects 35% of the Brazilian population. Therefore it is necessary to pay attention to your diet, since the excess salt and high fat content present in some dishes can contribute to increasing blood pressure. Therefore, we have selected 7 delicious and healthy recipes for you to enjoy. Watch!
Spiced salmon
ingredients
Salmon
- 500 g of salmon fresh sliced
- Juice of 1/2 lemon
- Herb salt, ground black pepper and chopped parsley to taste
- 1 tablespoon olive oil
Herbal salt
- 1 tablespoon dehydrated basil
- 2 tablespoons chopped dried parsley
- 1 teaspoon dried rosemary
- 1 teaspoon lemon zest
- 2 tablespoons of olive oil
Preparation method
Herbal salt
Place all the ingredients in a blender and blend well. Transfer to a glass container with lid and store.
Salmon
Place the salmon in a container and season it with lemon juice, herb salt and black pepper. Store in the refrigerator for 30 minutes. Then, in a pan, add the olive oil and place over medium heat to heat. Remove the salmon from the refrigerator, place it on the pan and grill it on both sides. Turn off the heat, sprinkle with parsley and serve immediately.
Quinoa salad with Minas cheese
ingredients
- 300 g of Quinoa white
- 3 tablespoons of olive oil
- Juice of 1/2 orange
- 1 teaspoon ground rosemary
- 2 yellow peppers, chopped and seeded
- 150 g of cherry tomatoes cut in half
- 200 g Minas cheese cut into cubes
- 10 fresh mint leaves
- Waterfall
Preparation method
Place the quinoa in a pan, cover it with water and cook over medium heat for 10 minutes. Turn off the heat, drain the water, transfer the seeds to a container and wait for them to cool. Then season with olive oil, orange juice and rosemary. Finally add the pepper, cherry tomatoes, cheese and mint leaves and mix gently. Serve immediately.
Pumpkin Soup With Ginger
ingredients
- 1 pumpkin cabotiá peeled and cut into cubes
- 4 teacups of water
- 1 tablespoon grated ginger
- 1 cup coconut milk
- 1 onion peeled and chopped
- 2 cloves of garlic, peeled and crushed
- Green salt, ground black pepper and olive oil to taste
green salt
- 1 tablespoon dried rosemary
- 1 tablespoon dehydrated basil
- 1 tablespoon dried oregano
- 1 tablespoon dehydrated parsley
- 1 tablespoon gersal (mixture of toasted whole sesame and sea salt, available in health food stores)
Preparation method
green salt
Place the rosemary, basil, oregano, parsley and gersal in a blender and blend well. Transfer to a glass container with lid and store.
Soup
In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the pumpkin, ginger and water and cook until the vegetables are soft. Turn off the heat, wait for it to cool, transfer the mixture to a blender and blend well. Return the soup to the pan, add the coconut milk, and stir to combine. Place over medium heat to heat through. Season with green salt and black pepper and serve immediately.
Chuchu soufflé
ingredients
Souffle
- 2 chayotes, peeled and cut into cubes
- 3 egg yolks
- 3 egg whites
- 1 tablespoon peeled and chopped onion
- 1 clove of garlic, peeled and crushed
- Waterfall
- Olive oil, green salt and chopped parsley to taste
green salt
- 1 tablespoon dried rosemary
- 1 tablespoon dehydrated basil
- 1 tablespoon dried oregano
- 1 tablespoon dehydrated parsley
- 1 tablespoon gersal (mixture of toasted whole sesame and sea salt, available in health food stores)
Preparation method
green salt
Place the rosemary, basil, oregano, parsley and gersal in a blender and blend well. Transfer to a glass container with lid and store.
Souffle
In a pan, add the olive oil and heat over low heat. Add the garlic and onion and brown them. Add the chayoté and brown for 5 minutes. Cover with water and cook over medium heat until tender. Turn off the heat, drain the water and transfer the vegetables into a container. Season with green salt and parsley. Reserve.
In another container, place the egg whites with the salt and whip them until stiff. Add the egg yolks and beat again to combine. Reserve. Grease the soufflé containers with olive oil, place the chayote on top and cover with the egg mixture. Bake in a preheated oven at medium temperature until golden brown. Serve immediately.
Chicken with vegetables
ingredients
- 3 chicken breast fillets cut into cubes
- 1 red pepper cut into strips and deseeded
- 1 onion peeled and chopped
- 1 carrot, peeled and cut into thin strips
- 1 bunch of broccoli florets
- 1 cup chopped green beans
- 1 1/2 clove garlic, peeled and minced
- Olive oil and green salt to taste
Preparation method
In a large skillet, add the olive oil and heat over medium heat. Add the onion and garlic and brown them. Add the pepper, the carrot, green beans and broccoli and mix well until they are golden and soft. Turn off the heat and set aside. In a container, place the chicken and season with green salt. Reserve. In another pan, add the olive oil and heat over medium heat. Place the chicken on top and brown it. Add the vegetables and stir to combine. Turn off the heat and serve immediately.
Brown rice with courgettes
ingredients
- 2 cups brown rice tea
- 2 cloves of garlic, peeled and crushed
- 1 onion peeled and chopped
- 4 teacups of water
- 1 tablespoon olive oil
- 1 zuchinis peeled and cut into cubes
- 1 teaspoon green salt
- Zest and juice of 1 lemon
- Waterfall
Preparation method
In a pan, add the olive oil and heat over low heat. Add the onion and garlic and brown them. Add the rice, season with green salt and cover with water. Cook until the water dries up completely. Turn off the heat, add the courgettes, lemon zest and juice and cover the pan. Steam cook for 5 minutes. Serve immediately.
Broccoli with yogurt sauce
ingredients
- 3 bunches of florets broccoli
- 600 g of low-fat natural yogurt
- 3 tablespoons of olive oil
- 1 bunch of chopped parsley
- 1 bunch of chopped chives
- 1 bunch of chopped basil
- 1 onion peeled and chopped
- Waterfall
Preparation method
In a pan, add water and heat over medium heat until boiling. Place the broccoli in a basket and place in the pan to steam until tender. Meanwhile, place the yogurt, olive oil, parsley, chives, basil and onion in a blender and blend until smooth. Reserve. Remove the broccoli from the pan, place it in a container and season it with the reserved sauce. Serve immediately.
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.
