The healthiest dishes, according to a nutritionist

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Who said taking care of your health has to come at the expense of your taste? Isabelle Huot, MD, a nutritionist in Quebec, is on what World Kitchen has the best to offer and favorite recipes.

If there is one cuisine that is acclaimed, and rightfully so, by nutritionists, it is the Mediterranean diet. ” The Mediterranean diet is the one that gathers the most scientific evidence In terms of their ability to prevent diseases, ”confirms Isabelle Huot. Before adding: “All Mediterranean cuisines are guarantees of health. 16 countries border the Mediterranean, so Italian, Spanish, Moroccan, Lebanese and Greek recipes all have health benefits.” But what sets Mediterranean cuisine apart from the rest of the world? The Quebec-based specialist tells us more: “ All these kitchens are rich in flora, an abundance of vegetables and fruits and an incorporation of plant proteins (legumes, nuts and seeds). They also contain good fats (especially olive oil) and stress Enjoy cooking and eating together “.

Cauliflower couscous: how about revisiting the couscous by substituting semolina for crumbled cauliflower? A fresh recipe served in salads with tomatoes, chickpeas, feta and mint!

Calories: 320 | Fat: 12g | Carbohydrates: 37g | Protein: 15 g | Fiber: 8 g

Cut the cauliflower into large florets and blend them coarsely in a food processor to get a couscous-like semolina.

– In a large bowl, place all ingredients.

Mix and place in the fridge for at least an hour before serving.

Flavorful Asian cuisine

Another part of the world rich in dishes that combine flavors with a good nutritional balance: Asia. If it is strange to talk about the unity of Asian cuisine as it is diverse according to the number of countries and culinary traditions, we can find many dishes that It will delight gourmets looking for lightness.

Shrimp, cabbage, broccoli and coconut curry: Coconut-flavored meals are very popular! Curry, a dish of Indian origin, wonderfully combines the flavor of coconut, shrimp and vegetables.

Shrimp, cottage, broccoli, coconut curry

Flavorful Asian cuisine

Servings: 6 Preparation: 10 minutes Cooking: 15 minutes

Calories: 410 | Fat: 16g | Carbohydrates: 42g | Fiber: 4 g | Protein: 24 g

ingredients

  • 15ml (1 tablespoon) sesame oil
  • 500 grams of raw shrimp, peeled and deveined
  • 2 minced garlic cloves
  • 45ml (3 tablespoons) grated fresh ginger
  • 5 mL (1 teaspoon) Isabelle Huot Doctor ofnutrition Fine Meat Seasoning
  • 1 chopped onion
  • 5 mL (1 teaspoon) Isabelle Huot Doctor of Nutrition Garden Vegetable Seasoning
  • 375ml (1 cup) chicken broth without salt + 15ml (1 tablespoon) cornstarch
  • 250ml (1 cup) light coconut milk
  • 15ml (1 tablespoon) red, green or yellow curry paste
  • 5ml (1 teaspoon) low-sodium soy sauce
  • 1-2 kaffir lime leaves (optional)*
  • 45 ml (3 tablespoons) peanut butter
  • Small cabbage, cut into pieces
  • 250ml (1 cup) broccoli florets
  • 1 lemon for juice and peel
  • 5 mL (1 teaspoon) Isabelle Huot Doctor ofnutrition Wonderful Fish Seasoning
  • 750ml (3 cups) cooked white rice

* Hounds leaves that can also be obtained dried

to equip

In a large non-stick frying pan, heat 10ml of oil. Sauté the shrimp for 3-5 minutes or until they are well browned. Add half of the garlic and ginger. cook for 1 minute. Add the meat seasoning and mix. Reserve on a plate.

In the same pan, add the rest of the oil. Sauté the onion and the rest of the garlic and ginger for 1 to 2 minutes. Add vegetable seasoning.

Moisten with chicken broth (+ dissolved starch) and coconut milk. Add curry paste, soy sauce and kefir leaf(s). Mix and bring to a boil. Let’s reduce a little.

– We add peanut butter. to mix together. Add vegetables and lemon juice. Add wonderful fish seasoning. Mix and leave for 3-5 minutes.

– Add the reserved shrimp. to mix together. Serve it directly on a bed of rice. Garnish with spices for a great meat.

Isabelle Huot also insists on paying attention to the vegetarian options that recur in Asian cuisine, including Hindi, Chinese and Japanese. Vegetable proteins (legumes in particular) contain high-quality proteins, are low in fat and valuable fiber. Proteins and fiber contribute to a feeling of satiety and thus promote weight control, ”emphasizes the expert.

Fish to enjoy without moderation

popular in Japanese cuisine, Fish is undoubtedly a slimming ally. Isabelle Huot also insists on the consumption of fish, which is often forgotten in Western cuisine: “We must eat it 3-4 times a week to get the most out of it.”

Delicious Swedish recipe: gravlax salmon with beetroot, orange, dill and yogurt.

Graflax of salmon with beets, oranges, dill and yogurt with lemon

Fish to enjoy without moderation

Servings: 6 Preparation: 15 minutes Standing time: 12 to 24 hours

Calories: 150 | Fat: 6g | Carbohydrates: 3 g | Fiber: 0 g | Protein: 21 grams

ingredients

Dry marinade:

  • 1 large beetroot, grated
  • 80ml (1/3 cup) brown sugar
  • 80ml (1/3 cup) sea salt
  • 30 ml (2 tablespoons) freshly squeezed orange juice
  • 7.5 ml (½ tablespoon) crushed fennel seeds
  • orange flavour
  • 30ml (2 tablespoons) fresh dill, chopped
  • 2.5 ml (12 teaspoons) black pepper
  • 1 salmon or trout fillet 500g, without skin

Lemon yogurt:

  • 180ml (3/4 cup) 0% fat plain Greek yogurt
  • Lemon greats
  • Juice and peel of one lemon
  • Chopped chives to taste
  • Salt and pepper to taste

to equip

– In a bowl, mix all the dry marinade ingredients.

Coat the fish well with this seasoning and wrap it with plastic wrap.

Place the coated piece of fish on a baking tray.

– We put another plate on the fish and add a weight in the middle (to crush the fillet well and lock the taste).

Leave to marinate in the refrigerator for 12 to 24 hours.

Remove the marinade from the fish and remove it. Run cold water quickly. Drain the salmon well.

– With a sharp knife, cut the fish fillets into thin slices to make the gravlax.

Mix all ingredients for yogurt sauce and serve with gravlax and homemade toast.

Dishes, very healthy recipes

The dishes invaded healthy restaurants In the last years. Whether they come from Hawaii like a poke bowl (usually includes fish) or California like a Buddha bowl (a vegan version), these dishes are perfect for keeping you satiated, thanks in particular to whole grains recommended by Isabelle Huot. “Oats, barley, quinoa and buckwheat: Whole grains are often pushed aside in favor of white pasta and white bread,” the Quebec dietitian laments.

Quinoa Poké Bowl: The Poké Bowl, one of Hawaii’s little wonders, has been revisited

Quinoa Bouquet Dish

Dishes, very healthy recipes

Servings: 2 Preparation: 15 minutes Cooking: 10 minutes

Calories: 329 | Fat: 13g | Protein: 19 g | Carbohydrates: 37g | Fiber: 6 g

ingredients

Quinoa:

* Prepare more quinoa for future lunches.

  • 250ml (1 cup) dry quinoa
  • 500ml (2 cups) fortified soy drink with vanilla flavour

poke bowl:

  • 15 ml (1 tablespoon) vinegar
  • 2 eggs
  • 1/3 of an avocado
  • 250ml (1 cup) pineapple and starfruit (or fruit to taste)
  • 125 ml of cottage cheese, 1% fat
  • 10ml (2 teaspoons) maple syrup

to equip

In a saucepan, boil the soy drink. Add the quinoa and cook for 10 minutes. Drain, set aside, and allow to cool.

In another saucepan, bring the water to a boil, then add the vinegar. Gently add the eggs and cook for 3 minutes. Remove the eggs using a slotted spoon.

In each bowl, place 125ml (12 cups) of cooked quinoa, 1 egg and then half of the other topping. Add a little maple syrup to each bowl.

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