Learn how to prepare delicious, nutritious meals to take advantage of cooler temperatures
With the arrival of cold days, many doubts arise about how to eat better at this time of year. The body requires warmer, heartier meals, and the challenge is to balance the desire for comfort foods with the need to maintain a healthy diet. However, it is possible to prepare meals that meet these needs without compromising your health.
With this in mind, we have selected five practical and healthy recipes that will warm up your body and make your meals tastier and more nutritious. Watch!
Pumpkin and carrot cream
ingredients
- 500 g of peeled and chopped pumpkin
- 4 carrots chopped
- 1 onion chopped
- 2 cloves garlic, minced
- Water, olive oil, salt, ground black pepper and fresh coriander to taste
- 1 tablespoon natural yogurt
Preparation method
In a skillet, heat the olive oil over medium heat. Add the onion and garlic and sauté until golden brown. Then add the pumpkin and carrot. Cover with water and drizzle with a drizzle of olive oil. Cover the pan and cook over low heat until the vegetables are soft.
Remove the pan from the heat and let it cool slightly. Using a mixer, chop the cooked vegetables until you obtain a smooth and homogeneous cream. Season the cream with salt and black pepper. Serve the cream with the yogurt and coriander.
Sweet potato gnocchi with asparagus
ingredients
- two sweet potatoes peeled, chopped and cooked
- 1 cup whole wheat flour
- 1 egg
- 1 cup chopped asparagus
- 2 tablespoons of olive oil
- Olive oil, salt and ground black pepper to taste
- Waterfall
- Wholemeal flour for dusting
Preparation method
In a bowl, mash the sweet potatoes with a fork until puree. Add the egg and salt and mix. Add the wholemeal flour little by little, until the dough is soft and does not stick to your hands. On a smooth surface floured with wheat flour, make rolls of the dough and cut them into pieces of about 2 cm.
In a large pot, add the water and a pinch of salt. Bring to a boil over medium heat. Add the walnuts and cook until they rise to the surface. Remove it with a slotted spoon and set it aside. In a pan, add the olive oil and place over medium heat. Brown the asparagus until golden brown. Add the cooked gnocchi to the pan and stir gently to combine. Season with salt and pepper. Serve immediately.
gingerbread
ingredients
- 1 cup whole wheat flour
- 1/2 cup oatmeal
- 1/2 cup unsweetened cocoa powder
- 1 teaspoon baking soda
- 1 teaspoon of yeast
- 1 teaspoon ground cinnamon
- 1/2 teaspoon clove powder
- 1/2 teaspoon grated nutmeg
- 1/2 cup honey
- 1/2 cup brown sugar
- 1/2 cup skim milk
- 1/4 cup melted coconut oil
- 2 eggs
- 1 teaspoon vanilla extract
- 1/2 cup warm water
- 1/2 cup dark chocolate (70% cocoa or higher), chopped
- Coconut oil for greasing
- Wholemeal flour for dusting
Preparation method
In a large bowl, sift together the wholemeal flour, oat flour, cocoa powder, bicarbonate of soda, baking powder, cinnamon, cloves and nutmeg. Mix well and set aside. In another bowl, beat the eggs with the brown sugar until you obtain a smooth mixture. Add honey, melted coconut oil, milk and vanilla extract and mix well. Add warm water and mix until all the ingredients are incorporated.
Gradually add the dry ingredients to the liquids, mixing until you obtain a smooth mixture. Finally, incorporate pieces of dark chocolate into the mixture. Pour the dough into a baking pan greased with coconut oil and floured with wheat flour. Place in a preheated oven at 180°C for about 25 minutes. Serve immediately.
Savory pie with courgettes and leeks
ingredients
Pasta
- 1 1/2 cups whole wheat flour
- 100 g of olive oil
- 1 egg
- 2 tablespoons ice water
- 1/2 teaspoon salt
- Wholemeal flour for dusting
Filling
- 2 courgettes cut into thin slices
- 1 leek cut into thin slices
- 200 g of chopped tofu
- 4 eggs
- 1 cup almond milk cream
- Salt, dill and ground black pepper to taste
Preparation method
In a food processor, place the wheat flour, olive oil and salt. Proceed until you obtain a coarse crumb consistency. Add the egg and ice water, processing until the dough begins to come together. Remove the dough from the food processor, form a ball and flatten it into a disk. Wrap in cling film and refrigerate for 15 minutes.
Roll out the dough with a rolling pin on a smooth surface floured with wheat flour until you obtain a circle large enough to line a cake tin. Line a cake pan with the dough, pressing it well on the sides and bottom. Prick the bottom of the dough with a fork. Place in a preheated oven at 180°C for 10 minutes. Remove from the oven and set aside.
In a blender, beat the eggs with the almond milk cream and tofu until creamy. Season with salt and pepper. Distribute the courgette and leek slices on the dough. Pour in the beaten mixture, making sure everything is well covered. Decorate with a few slices of courgette and leek. Place the cake in the preheated oven at 180°C for about 30 minutes. Remove from the oven and leave to cool slightly before turning out. Decorate the cake with fresh dill sprigs and serve!
Lentil soup with vegetables
ingredients
- 1 cup of tea Lentil
- 2 carrots chopped
- 1 onion chopped
- 2 cloves garlic, minced
- 2 chopped potatoes
- 1 chopped courgette
- 4 cups homemade vegetable broth
- 1 bay leaf
- Salt, olive oil and ground black pepper to taste
Preparation method
In a large pan, heat a drizzle of olive oil over medium heat and sauté the onion and garlic until golden brown. Add the carrots, potatoes and courgettes and sauté for 4 minutes. Add the lentils to the pan and mix well with the vegetables. Add the vegetable broth and bay leaf. Increase the heat to high until boiling. Reduce the heat to medium and simmer for about 30 minutes. Season with salt and pepper. Serve it hot!
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.
