Find out how to prepare healthy, practical and delicious dishes at home
By opting for fitness meals, you can enjoy dishes that not only help maintain a healthy diet, but also stimulate your taste buds with incredible flavors. The big advantage is that many of these recipes can easily be prepared at home, allowing full control over the ingredients and cooking processes. So, below, check out 5 fitness and tasty recipes to start your week!
Red bean burger
ingredients
- 2 cups of tea red bean
- 1 onion chopped
- 2 cloves garlic, minced
- 1 cup chickpea flour
- Salt, ground black pepper and oregano to taste
- Waterfall
Preparation method
Leave the beans to soak in a container full of water for 12 hours. After this period, remove the water and wash it under running water. Place the beans in a pressure cooker, cover with water, cover the pan and place over medium heat. Once the pan comes to pressure, cook for another 15 minutes. Turn off the heat, wait for the pressure in the pan to release, remove the lid, drain the water and let the beans cool.
In a food processor, blend the beans, onion and garlic and transfer to a container until smooth. Add the flour chickpea, salt, black pepper and oregano and mix until smooth. Place the dough in the refrigerator for 30 minutes. Then shape the burgers and place them on a baking tray lined with baking paper. Place in preheated medium oven for 20 minutes. Turn the burgers halfway through cooking. Serve immediately.
Chicken with broccoli
ingredients
- 500 g of chicken fillet dice
- 2 cups broccoli florets
- 1 onion chopped
- 3 crushed garlic cloves
- 1 lemon juice
- Olive oil, salt and ground black pepper to taste
- Waterfall
Preparation method
In a pan, heat the oil and brown half the chopped onion. Then add the broccoli and sauté for 3 minutes. Season with salt and pepper. Cover with water and cook until tender. Turn off the heat, drain the water and set the broccoli aside. In a bowl, season the chicken with salt, black pepper and lemon. In a pan, heat the oil and brown the garlic and the rest of the onion. Add the chicken fillets and brown them until golden brown. Turn off the heat, add the broccoli, mix well and serve.
Cabbage salad with beetroot
ingredients
- 2 cups sliced cabbage
- 1/2 beetroot peeled and cut into slices
- 1/2 red onion diced
- 2 tablespoons chopped coriander
- 1 tablespoon chopped rosemary
- 1/2 cup tea chopped Brazil nuts
- 1 tablespoon olive oil
- 2 tablespoons white vinegar
- Salt and ground black pepper to taste
Preparation method
Place the cabbage, beetroot, onion, coriander and rosemary in a salad bowl. Season the salad with oil, vinegar, salt and black pepper and place in the refrigerator for 3 hours. Then sprinkle with Brazil nuts and serve immediately.
Ravioli stuffed with aubergines
ingredients
- 2 aubergines cut into cubes
- 2 tablespoons of olive oil
- 1 cup chopped walnuts
- 1 1/2 teaspoons mashed tofu
- 1 cup whole wheat flour
- 1 cup rice flour
- 2 crushed garlic cloves
- 2 eggs
- Salt and ground black pepper to taste
- 2 tablespoons chopped basil
- 3 cups homemade tomato sauce
- Waterfall
Preparation method
Place the wheat and rice flour, eggs and 1 pinch of salt in a container. Mix until you obtain a homogeneous mass. Then, wrap the dough in cling film and refrigerate for 30 minutes. After this period, remove the dough from the refrigerator and set it aside. In a pan, heat the olive oil over medium heat and sauté the garlic. Then add the aubergines and brown them for 5 minutes. Season with salt and pepper. Add the nuts and tofu and sauté for 5 minutes. Reserve. Place the dough on a smooth surface and roll it out with the help of a rolling pin. Next, cut squares of the desired size, place the filling in the center, fold the dough in half and seal the ends well. In a large pan, add water and bring to a boil over medium heat. Add the ravioli and a pinch of salt and cook al dente. In another pan, heat the tomato sauce over medium heat for 4 minutes. Drain the ravioli, arrange them on a plate, cover them with the tomato sauce and sprinkle with the basil. Serve immediately.
Baked fish with white wine
ingredients
- 500 g of tilapia fillet
- 1 cup of tea White wine
- 2 onions cut into rings
- 1 tablespoon chopped parsley
- 1 tablespoon chopped coriander
- 4 crushed garlic cloves
- 2 tablespoons of olive oil
- Salt, ground black pepper and bay leaves to taste
Preparation method
In a container, season the fillets with salt, black pepper and garlic. Then drizzle the fish with white wine and sprinkle with parsley and coriander. Store in the refrigerator for 30 minutes. After this period, remove the fillets from the refrigerator and transfer them to a baking tray lined with baking paper. Arrange the onions around the fish and the bay leaves on top. Drizzle the fillets with olive oil and place in a preheated medium oven for 45 minutes. 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.
