Learn how to prepare light and tasty dishes to ensure a balanced diet
On hot, dry days, the tendency is to leave aside a balanced diet to relieve the heat with colder options, such as refreshing drinks, ice cream and smoothies. However, eating healthy meals should be a consistent habit.
According to Luiza Amaral, nutritionist at Liv Up (Brazilian food technology for healthy eating), eating well, especially during periods of extreme temperatures, has a direct impact on energy production and the feeling of well-being.
“One of the best options on hot days is to opt for foods that help reduce the heat, such as salads, light proteins, fresh fruit, cold soups, and healthy frozen foods. It is also important to always remember to increase hydration and avoid consuming heavy, ultra-processed foods, high in fat and sugar,” she explains.
With this in mind, the professional teaches 5 easy and light recipes, combining nourishment and refreshment in every dish. Check it out!
Caesar Salad
Ingredients
Salad
- 1 romaine lettuce cleaned and chopped into pieces
- 1 cup croutons
- 1/2 cup grated parmesan cheese
- 2 chicken breasts grilled and cut into strips
Sauce
- 1/2 cup of tea mayonnaise
- 2 tablespoons lemon juice
- 2 tablespoons grated parmesan cheese
- 1 tablespoon Dijon mustard
- 1 clove garlic, peeled and minced
- Salt and ground black pepper to taste
Preparation methodro
In a large bowl, add the romaine lettuce, croutons, parmesan cheese, and chicken strips and mix. Book. In another bowl, add the dressing ingredients and mix with a fork until smooth. Pour the dressing over the salad and serve immediately.
Vegetable and hummus wrap
Ingredients
- 4 tortilla
- 1 cup hummus tea
- 1 cup of tea cucumber peel and cut into strips
- 1 cup peeled and grated carrot
- 1 cup sanitized green leaves (arugula, lettuce, spinach)
- 1 tomato, deseeded and cut into strips
- 1 avocado, peeled and sliced
- Salt and olive oil to taste
Preparation method
Place the tortillas in a skillet and heat over medium heat to warm them. Turn off the heat and, using a spoon, spread a layer of hummus on each tortilla. Then, evenly distribute the cucumber, carrot, green leaves, tomato and avocado on the discs. Season with salt and olive oil. Fold the edges of the tortillas inwards and roll them up. Cut in half, diagonally and serve immediately.
Salad with grilled chicken
Ingredients
Salad
- 2 chicken breasts, seasoned, grilled and cut into strips
- 4 cups mixed green leaves (lettuce, arugula, spinach)
- 1/4 cup mint leaves
- 1/4 cup basil tea
- 1 cup sliced strawberries
- 1/2 cucumber peeled and sliced
- 1/2 cup shredded feta cheese
- 1/4 cup of walnuts toasted bread
- 1 avocado, peeled and sliced
Sauce
- 3 tablespoons olive oil
- Juice of 1 lemon
- 1 tablespoon honey
- Salt and ground black pepper to taste
Preparation method
In a bowl, place the green leaves, mint and basil and mix. Add the strawberries, cucumber, feta cheese, walnuts and avocado and the chicken on top of the leaves and set aside. In a bowl, place the dressing ingredients and blend until smooth. Pour the mixture over the salad and serve immediately.
Pineapple Ice Cream with Lemon
Ingredients
- 2 cups of tea pineapple peeled, chopped and frozen
- 1/2 cup coconut milk
- 1 tablespoon xylitol
- Juice of 1 lemon
Preparation method
Place the pineapple, coconut milk, and xylitol in a blender and blend until smooth and creamy. Add the lemon juice and blend again to combine. Transfer the ice cream to an airtight container and freeze for 2 hours. Serve.
Colorful Quinoa Salad
Ingredients
- 1 cup of tea Quinoa white
- 1/2 cup broccoli florets
- 1/2 beetroot, peeled and grated
- 1/2 cup chopped parsley
- 1/4 onion peeled and chopped
- Juice of 1 lemon
- Salt and olive oil to taste
- Water for cooking
Preparation method
Place the quinoa and beetroot in a pan. Cover with water, add salt and place over medium heat. Boil for 18 minutes and turn off the heat. Drain the water and set aside. Place the broccoli in another pan, cover with water, add salt and bring to a boil over medium heat. Cook for 1 minute and turn off the heat. Using a slotted spoon, remove the florets from the pan and place in a bowl of ice water to stop the cooking. Place the parsley, onion, salt, olive oil and lemon juice in a large bowl and stir to combine. Add the quinoa, beetroot and broccoli and stir. Serve.
By Juliana Oliveira
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.
