6 recipes for healthy lunches and easy to prepare at home

6 recipes for healthy lunches and easy to prepare at home


In addition to being necessary to recover the energy to continue with the commitments of the day and maintain active metabolism, lunch is an opportunity for rest and socialization in the midst of daily activities. In children and young people of school age, it becomes a fundamental food for healthy growth and development.

For lunch, it is recommended to balance the different types of foods, such as proteins, vegetables, fruits, carbohydrates and dairy products and, in order to maintain a healthy weight, it is ideal that the lunch contains an abundant portion of vegetables, a moderate portion of cereals, lean meats and, if you have a good appetite, legumes such as beans or lentils that are sources of vegetable protein and fiber.

To learn more about eating habits, we recommend you see the article about 5 meals a day for a healthy routine.

1. Green sandwich easy and quick to make

Ingredients


For green mayonnaise


  • 1/3 cup basil leaves
  • 1/3 cup chopped onions
  • 2 medium garlic cloves
  • 1/2 lemon zest and juice
  • 1/4 teaspoon of salt
  • 1/2 cup mayonnaise

For pickled onions


  • 2 onions cut into thin slices
  • 1/2 cup of white wine vinegar
  • 2 teaspoons of brown sugar
  • 1 teaspoon of fine sea salt
  • 1/4 teaspoon ground black peppercorns

For the sandwich


  • 2 slices of bread, hopefully integral
  • 1/2 sliced ​​ripe avocado
  • 2 slices of mozzarella cheese
  • 1 green tomato of medium size sliced
  • Thin slices of cucumber
  • Two leaves of washed and dried lettuce

To prepare the green mayonnaise, combine all the ingredients in the blender: basil, chopped onion, garlic, grated zest and lemon juice, salt and mayonnaise.

To pickle the onions, combine the onion slices, the vinegar, the sugar, the salt and the peppercorns. Store in a jar and let stand for at least 10 minutes, stirring at times to mix the ingredients and store in the refrigerator.

To make the sandwiches, toast the bread and apply a thick layer of mayonnaise on one side of both loaves. Add the avocado, the mozzarella, the tomato, the cucumber, the pickled onion and the lettuce leaves in one of the loaves. Finally, cover with the other slice of bread and serve.

2. Roll of pita bread with chicken and vegetables easy and fast

Ingredients


To assemble rolls of pita bread


  • 4 pita breads
  • 4 chicken breast fillets
  • Lettuce leaves
  • 2 tomatoes
  • A sliced ​​spring onion
  • Herbs and spices to taste

For the yogurt and cucumber sauce


  • 1 cucumber
  • 2 natural yogurts
  • 1 clove garlic
  • The juice of a lemon
  • Olive oil
  • Salt and fresh mint

To prepare the sauce, mix the peeled cucumber, lemon juice, garlic, olive oil and a pinch of salt in a blender. In a bowl, add the yogurt and minced mint to the mixture, stir until the mixture is uniform and store in the refrigerator.

Cut the chicken breast into thin strips and, in a non-stick pan, sauté with a few drops of olive oil. When they are golden brown, spread the chicken over the pita bread, as well as some lettuce leaves, some slices of tomato and others of onion. Season with spices and roll well pressing without letting the filling out. So that it does not open, it can be crossed with a toothpick and served with the sauce.

3. Chicken salad, lime and spicy sauce easy to prepare at home

Ingredients


For the chicken


  • 2 chicken breasts
  • 3 tablespoons of sriracha
  • One lemon's juice
  • The juice of a lime
  • 1/4 teaspoon of fine sea salt
  • 1/4 teaspoon freshly ground pepper

For the salad


  • 4 cups chopped lettuce
  • 8 pineapple slices
  • 1 cup of cherry tomatoes cut in half
  • 1/3 cup of finely chopped red onion
  • 1 avocado in cubes

For lime vinegar


  • 1/4 cup of apple cider vinegar
  • The juice of 2 limes
  • 2 teaspoons of raw honey
  • A pinch of fine sea salt

Season the chicken with salt and pepper. In a bowl, mix the chicken and the file and add the chicken, at least for 20 minutes. On a grill greased with olive oil or in a pan with nonstick, put the chicken to roast. Add the pineapple slices for 3 or 4 minutes per side.

Apart, combine the lettuce, avocado, tomato and red onion and serve on the plate.

Mix the ingredients of the dressing, the vinegar, the lime juice, the sea salt and the honey and add them to the salad. When the chicken is ready, serve and enjoy.

4. Rich quick and economical tuna salad

Ingredients



  • 3 cans of tuna loins in drained water
  • 1 medium red paprika, chopped
  • 1/2 finely chopped red onion
  • 1 chopped cucumber in cubes
  • 1/4 cup of sesame oil
  • The juice of a lime
  • Salt and pepper to taste
  • Sesame seeds

In a large bowl, mix the tuna, paprika, onion and cucumber. Add the sesame oil and lime juice on top and stir to combine everything. Put salt and pepper to taste, serve and garnish with sesame seeds.

5. Rich easy-to-prepare vegetable soup, suitable for vegetarians

Ingredients



  • 4 tablespoons of olive oil
  • 1 finely chopped medium onion
  • 1 carrot chopped in cubes
  • 1 stalk of chopped celery
  • 6 glasses of water (can be replaced by chicken broth)
  • 1 large potato peeled and cut in cubes
  • Kosher salt and freshly ground pepper to taste
  • 2 garlic cloves macerated
  • 2 chopped tomatoes
  • 1 bay leaf
  • 1 slice of Parmesan cheese
  • 1/2 bunch of kale cut into strips
  • 1 cup cooked pasta or rice
  • Torn basil leaves and grated parmesan cheese (to serve)

In a saucepan, heat the olive oil over medium heat (if you want to add protein, you can put bacon or chicken pieces) and add the onion, carrot, celery and potatoes, adding salt and pepper to taste. Cook stirring constantly, until the vegetables soften and the onion is transparent. Add the garlic and cook for 2 minutes. Add the tomatoes, the water (or chicken broth), the bay leaf and the slice of parmesan. Bring to a simmer, season with salt and pepper and add the kale. Cook over low heat until the potatoes and kale are tender. Remove from heat and add pasta or rice and serve with basil, grated Parmesan cheese and a teaspoon of olive oil.

6. Delicious vegetarian spinach quesadilla easy to prepare

Ingredients



  • 4 flour tortillas
  • 1/4 finely chopped white onion
  • 1 tablespoon butter
  • 1 tablespoon of olive oil
  • 1 garlic clove macerated
  • 7 cups chopped spinach
  • Salt and pepper to taste

For the egg mixture


  • 1 egg
  • 1/4 cup of crumbled feta cheese
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup chopped dill

In a pan with nonstick, heat the olive oil and butter and fry the onion. Add the garlic and spinach and saute for 3 or 4 minutes, add salt and pepper to taste and remove from heat.

Aside, in a bowl, beat the egg and mix it with feta cheese, Parmesan cheese and dill.

To remove the extra liquid from the spinach, squeeze it with your hands and add them to the egg and cheese mixture and stir. Put this filling on the tortillas and fold them in half. In a non-stick pan with no oil, roast the doubled tortillas on each side and serve, if desired, with cream cheese.

Comments

Post a Comment