Learn how to prepare tasty and nutritious dishes to improve your mood and body health
For those looking for a balanced and energetic diet, starting the week with protein-rich meals can make the difference. This is because these nutrients are essential for building and repairing tissue, as well as providing satiety and helping to increase muscle mass. This is why we have thought of 5 practical and nutritious recipes with proteins to include in your menu and guarantee you a start to the week full of energy. Check!
Broccoli pie with oats
Ingredients
- 1 egg yolk egg
- 2 egg whites
- 2 tablespoons peeled and chopped onion
- 1 tomato seeded and cut into pieces
- 1 cup chopped broccoli florets
- 1 dessert spoon of oat bran
- 1 teaspoon of chemical yeast
- Salt and ground black pepper to taste
- Greasing oil
Preparation method
Place all the ingredients, except the egg whites and the chemical yeast, in a container and mix until you obtain a smooth mixture. Add the egg whites and yeast and mix gently to combine. Transfer to a refractory baking tray greased with olive oil and place in a preheated oven at 180°C for 20 minutes. Serve then.
Beef meatballs
Ingredients
- 500 g of minced meat
- 100 g of oat bran
- 2 eggs
- 1 bunch of chopped parsley
- 1 onion peeled and chopped
- 3 cloves of garlic, peeled and crushed
- 340 g of tomato sauce
- 2 tablespoons of olive oil
- Salt to taste
- Greasing oil
Preparation method
Place all the ingredients, except the tomato sauce, in a container and mix until you obtain a smooth consistency. Then, with the help of a spoon, take some dough and form a ball. Repeat the operation with all the dough and place it on a baking tray greased with olive oil. Bake in a preheated oven at medium temperature for 20 minutes. Cover with tomato sauce and cook for another 15 minutes. Serve then.
Arugula salad with quinoa and mushrooms
Ingredients
- 1/2 cup tea Quinoa cooked
- 1 cucumber peeled and chopped
- 8 cherry tomatoes cut in half
- 1/2 red bell pepper, seeded and chopped
- 300 g sliced Parisian mushrooms
- 1 tablespoon olive oil
- 1 tablespoon butter
- 1 tablespoon of sugar
- Salt and rocket to taste
Preparation method
In a pan, add the olive oil and place over medium heat to heat. Add the butter and melt it. Add the mushrooms, sugar and salt and sauté until golden. Turn off the heat and transfer to a container. Add remaining ingredients and stir to combine. Season with salt and olive oil and serve immediately.
Lentil pancake filled with spinach and ricotta
Ingredients
- 1 clove of garlic, peeled and chopped
- 200 ml of skimmed milk
- 1 egg
- 10 tablespoons of lentil flour
- 150 g of ricotta sting
- 1 1/2 cups spinach
- Olive oil, salt and powdered nutmeg to taste
Preparation method
Place the milk, lentil flour, egg and salt in a blender and blend until you obtain a smooth mixture. Grease a pan with olive oil and place over medium heat to heat. Using a ladle, put some dough on the pan, spread it out and cook until it comes away from the bottom of the pan. Turn to brown the other side and repeat the operation with the rest of the dough. Book.
In a pan, heat the olive oil over medium heat and sauté the garlic until golden brown. Add the spinach, salt and nutmeg and sauté until wilted. Add the ricotta and mix. Fill the pancake dough and roll it. Serve then.
Tofu with vegetables
Ingredients
- 500 g tofu cut into cubes
- 3 tablespoons wholemeal flour
- 2 tablespoons of olive oil
- 2 carrots, peeled and grated
- 1 cup of tea pod sting
- 1 red pepper, deseeded and cut into strips
- Salt, ground black pepper, chopped chives and toasted sesame seeds to taste
Preparation method
Place the wheat flour in a container, pass the tofu over it and set aside. In a pan, add the olive oil and place over medium heat to heat. Gradually add the tofu to the pan and fry until golden brown. Then remove it, place it in a container with absorbent paper and set it aside. In the same pan, add the vegetables and brown them until crispy. Place it in a container, add the tofu and other ingredients and stir to combine. Serve then.
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.
