We start with proteins ... veg ! Vegetarians or not, knowing what to eat and above all how to combine dishes and dishes is fundamental .
After the more or less rich feast of feasts, during which he gave his best between carbohydrates and sugars, we all find ourselves with our feet on the scales to deal with the numbers.
Thus it happens that in mid-January the halls of the gymnasiums and the lanes of the pools register a traffic of bodies never seen !
But movement alone is not enough: here we propose some ideas to alternate protein dishes, in order to reduce the intake of bread, pasta, rice and foods rich in gluten, preferring seasonal fruits and vegetables and vegetable proteins .
Here are 5 recipes :
Tofu with spinach salad and chia seeds
The tofu r is a simple and quick dish to prepare, ideal in salads for those who come home late and do not know what to prepare at the last second. Dedicated to those who like to taste it in less neutral variants, savored with the delicate spinach, it becomes lively thanks to the spring onion and chia seeds
Ingredients for 2 people :
> 1 pack of tofu
> 1 pack of fresh spinach
> 1 tablespoon of chia seeds
> integral stale bread
> spring onion
> salt
> pepper
> soy sauce
> extra virgin olive oil
> fresh lemon juice
Preparation : start with the tofu, remove it from the package and boil it in a pan with water and a teaspoon of soy sauce for about 4-5 minutes. Then cut it into cubes and sauté over high heat in a pan or wok with oil, the onion cut into thin slices, salt and pepper for a few minutes. Once warm, place it on a bed of fresh spinach leaves, seasoning with chia seeds and plenty of fresh squeezed lemon juice.
Tempeh fillets with Roman broccoli with peanuts and hemp seeds
The tempeh revisited in a simple and fast way, to enrich the body with proteins and give it strength
Ingredients for 2 people :
> 1 pack of tempeh
> 1 Roman or Roman broccoli
> 1 teaspoon of hemp seeds
> a couple of tablespoons of roasted and chopped peanuts
> 1 row of garlic
> salt
> pepper
> extra virgin olive oil
Preparation : remove the tempeh from the package and let it simmer in boiling water for about 8-10 minutes. Drain it and cut it into thin strips. Meanwhile, sauté the hemp seeds in a little oil with the crushed garlic top, which you will then remove, the peanuts, tempeh and broccoli florets previously steamed al dente . Remove the garlic, add salt and pepper and add half a glass of water to make it softer. Allow to evaporate and serve hot.
Quinoa, chickpea and cabbage salad
Quinoa, accompanied by legumes and cabbage gives life to a single dish of great success, nutritious and tasty; lemon and coriander give it that oriental touch that does not hurt.
Ingredients for 2 people :
> 150 grams of quinoa
> 1/2 white cabbage boiled and cut into small pieces
> 100 grams of boiled chickpeas
> 1 shallot
> grated rind of half an organic lemon
> fresh coriander or parsley
> extra virgin olive oil
> salt
> pepper
Preparation : boil the quinoa for the indicated time, drain it and keep it aside. Separately sauté the shallots in a pan with a little oil, adding the chickpeas and cabbage, salt and pepper. Then add the quinoa, shelling and mixing well, adding salt if necessary. Finish with freshly grated lemon rind and chopped coriander or parsley.
Small salad with fresh mixed salad
The fava bean (or favetta ) puree is an inevitable peasant dish, here proposed in a version that gives the contrast of a fresh and light salad, combined with a rustic and nutritious puree.
An Apulian must to try in the homeland.
Ingredients for 2 people :
> 150 grams of decorticated dried broad beans, water, integral sea salt
> 1 spring onion
> mixed salad at will and in season
> chicory
> lettuce
> valerian
> rocket or red beets
Preparation : Rinse the beans well several times, then let them soak for about an hour, then rinse again. Put them in the pressure cooker, adding new water for less than half of the pan, add salt and add the sliced onion or shallot. Cook everything for about three quarters of an hour from the whistle, once the steam has come out, check the cooking and, if necessary, add more water to make the purée softer. Switch with the immersion blender quickly. Prepare the salad, season and place the mashed beans in a separate dish, sprinkling with excellent evo oil, possibly Pugliese, and freshly ground black pepper.
Read also Fave in pressure cooker: benefits and cooking methods >>
Rice and lentils with sage and almond butter
Rice and lentils : a poor but extremely nutritious dish, which becomes an original and successful first course for healthy and environmentally friendly evenings.
Ingredients for 2 people :
> 6 handfuls of wholemeal rice
> 1 shallot
> 100 grams of lentils boiled al dente
> 1/2 tablespoon of almond butter
> some fresh or dried sage leaves
> white wine
> salt
> pepper,
> vegetable nut
Preparation : in a large skillet, sauté the finely chopped shallot with sage, add the rice and lentils and let it cook for a few minutes, stirring. Blend with the white wine and then gradually add the boiling vegetable broth. Cook for the time indicated for the rice, then three minutes from the end of cooking, turn off, stir in a little oil and almond butter, adding a spoonful of parmesan or grated Parmesan to taste.
