Look at how to prepare delicious options for more vitality and vitality in every day
To maintain constant energy, it is essential to offer the nutrients of the body that support the rhythm of daily tasks. The good news is that the dishes made with natural ingredients can be both tasty, easy to prepare and very beneficial for the body.
Foods such as vegetables, seeds, legumes and dairy products -light -oldsarii bring diversity to the menu and contribute to a healthier routine. With this in mind, we have selected options that balance flavor and practicality in the versatile preparations for different moments of the day.
Take a look at 7 nourishing recipes to increase energy!
Full wood quiche
Ingredients
Mass
- 2 cups of full rice flour tea
- 1/2 cup of golden flax seeds
- 1 egg
- 3 tablespoons of Olive -Souup
- 2 tablespoons of cold water
Filling
- 1 leeks cut into thin slices
- 1 chopped onion
- 1/2 cup of rough tofu
- 4 eggs
- Rooms and black pepper ground to taste
- 1 tablespoon of olive oil
Methods of preparation
Mass
In a container, place the rice flour, flax seeds, egg, olive oil and water and mix until smooth. Prepare a ball with the dough, wrap a plastic film and refrigera for 20 minutes. After this period, open the dough on a smooth surface with the help of a roll. Then align the bottom and sides with the dough. With a fork, create holes in the lower part of the dough. Bake in a preheated oven at 180 ° C for 15 minutes and set aside.
Filling
In a container, put the eggs and tofu. With the help of a fork, mix well and set aside. In a pan, heat the olive oil over medium heat and brown the onion and leeks for about 5 minutes. Season with salt and black pepper. Turn off the heat, transfer the vegetables to the container with eggs and tofu and mix well. Put all the filling in the pre-bed dough and cook in a preheated oven at 180 ° C for 40 minutes. Serve later.
Ricotta pancake with spinach and dry tomatoes
Ingredients
Mass
- 1 cup of full flour tea
- 1 cup of skim milk tea
- 2 eggs
- 1 tablespoon of olive oil
- 1 pinch of salt
- Olive oil
Filling
- 1 cup of tea in ricotta.
- 1 cup of spinach leaves
- 1/2 cup of chopped tomato tea
- 1 tablespoon of olive oil
- Rooms and black pepper ground to taste
Methods of preparation
Mass
In a blender, beat the whole wheat flour, milk, eggs, olive oil and salt until it has been smooth and lumpy dough. Leave to rest for 10 minutes. Heat a non -stick pan over medium heat, slightly fat with olive oil and pour a small shell of pasta, rotating the pan to cover the entire bottom. Cook for 1-2 minutes until the pancake adapts, becomes carefully and let it brown on the other side. Repeat the process until the end of the dough.
Filling
Heat the olive oil in a pan over medium heat and brown the spinach quickly until it is passionate. Mix in a bowl with crumpled ricotta and dried tomato, seasoning with salt and black pepper. Stuff each pancake with a part of the mixture, wrap and place on a plate. Bake in a preheated oven at 180 ° C for 10 minutes, only to heat and reward lightly. Serve hot again.
Zucchini bread
Ingredients
- 2 cups of tea zuchinis grated
- 3 eggs
- 1/2 cup of vegetable oil
- 1 cup of brown sugar tea
- 2 cups of wheat flour tea
- 1 teaspoon of powder cooking
- 1 teaspoon of sodium bicarbonate
- 1 pinch of salt
- Vegetable oil to gain weight
- Flour wheat flour
Methods of preparation
Start by positioning the courgettes in a clean cloth and squeeze well to remove all the excess water. In a large bowl, beat the eggs with the sugar to the light cream. Add the oil and mix well. Then incorporate the courgettes. Gradually add the wheat flour sifted with the yeast, baking soda and salt, mixing gently until smooth.
Pour the dough into an English and floured English cake tin with wheat flour, smooth the surface and cook at 180 ° C for about 40-50 minutes or until a toothpick has been inserted in the center of the clean skirt. Remove from the oven, leave to cool lightly and serve.
Chickpea burgers with beetroot
Ingredients
- 2 cups of tea chickpeas cooked and drained
- 1 grated beet
- 1/2 cup of thin oat flour tea
- 2 wedges of chopped garlic
- 1/2 chopped onion
- 2 tablespoons of chopped parsley
- 2 tablespoons of olive oil
- 1 teaspoon of cumin powder
- Rooms and black pepper ground to taste
- Grilled oil
Methods of preparation
Place the chickpeas in a food processor and beats until you are thick. Add the beetroot, oat, garlic, onion, parsley, olive oil, cumin, salt and black pepper. Process again until all the ingredients are well incorporated and the dough is stopped.
If necessary, add a little more oat to give consistency. Transfer the dough to a bowl and shape the hamburgers with lightly fattened hands with olive oil. Heat a non -stick pan over medium heat, wash some olive oil and grill the hamburgers for about 4 minutes on each side, until golden brown and soft inside. Serve later.
Spinach salad
Ingredients
- 2 cups of leaves of leaves spinach
- 1/2 cucumber cut into slices
- 1 cup of tomato tea of the torrent cut into four parts
- 1/2 sliced onion
- 1/2 cup of chocolate cavalry without salt
- 1 pomegranate seeds
- 1 tablespoon of white sesame
- 1 tablespoon of olive oil
- 1/2 lemon juice
- Rooms and black pepper ground to taste
Methods of preparation
In a container, put the spinach leaves, cucumber, cherry tomatoes, onion seeds and pomegranate. Season the salad with lemon juice, olive oil, salt and black pepper. Then add the sesame and the anacardi and mix gently. Serve later.
Broccoli cake with basil
Ingredients
Mass
- 1 cup of linen flour tea
- 1 cup of tea wholemeal flour
- 1/2 teaspoon of salt
- 4 tablespoons of olive oil
- 1/2 spoonful of cooking powder
- 1/2 cup of skim milk tea
Filling
- 1 cup of skim milk tea
- 2 beaten eggs
- 1/2 chopped onion
- 2 cups of chopped broccoli
- 1/2 cup of chopped basil tea
- 1 teaspoon of salt
- 1 pinch of ground black pepper
- 1 pinch of nutmeg
Methods of preparation
Mass
In a container, mix the linen and wheat flour, salt, olive oil, yeast and milk until smooth. In a round pan lined with parchment paper, have half of the dough and set aside.
Filling
In a container, mix milk, eggs, onion, broccoli, basil, salt, black pepper and nutmeg until they are homogeneous. Distribute the filling above the dough on the pan and cover with the rest of the dough. Bake in a preheated medium oven for 50 minutes. Serve later.
Meat -stew with vegetables
Ingredients
- 1 kg of diced duckling
- 2 potatoes cut into pieces
- 2 sliced carrots
- 1/2 cup of homemade tomato sauce
- 2 tablespoons of olive oil
- 1 tablespoon of chopped parsley
- 1 chopped onion
- 2 Accardati garlic cloves
- Rooms and black pepper ground to taste
- Waterfall
Methods of preparation
In a pressure pot, heat the olive oil over medium heat and brown the garlic and onion. Then add the meat and brown until it loses the reddish color. Add the tomato sauce, salt and black pepper. Cover the meat with water and cover the pan. Cook for 15 minutes after the pressure start. Then turn off the heat, wait for the pressure to leave, remove the lid from the pan, add the potatoes, carrots, parsley and hit the salt and black pepper. Bring to the fire for another 15 minutes. Serve later.
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.
