Our physical and mental well-being are closely related to a healthy diet.
The current lifestyle makes it difficult to follow a healthy and balanced diet and leads us to a sedentary lifestyle, a fact that consolidates the bases for many disorders and diseases: constipation, excess cholesterol, obesity, diabetes in adults, anemia, among others.
Therefore, eating healthy can also be a rewarding experience , since in addition to being one of the main determinants of health, it constitutes a pillar for a good quality of life.
Nutrition is an essential factor that prevents the onset of diseases and disorders.
Next, we show you 3 healthy and very easy recipes to prepare to improve your mood.
1. Mild cream of leeks and potatoes
This cream helps to improve gastrointestinal problems and constipation, thanks to the effective laxative and diuretic properties of leeks.
- 200 gr of leeks
- 1 unit of medium onion
- 2 units of carrots
- 1 and de apio
- 1 clove of garlic
- 200 grams of potatoes
- 2 tablespoons of olive oil
- 1 vegetable broth cube
- 1 liter of vegetable broth
- 1 pinch of salt
- Peel, wash and chop the leeks, onion and carrots, garlic and celery. In a casserole, add the vegetables for 10 minutes over medium heat.
- Add the liter of broth over the vegetables. Peel the potatoes, cut them into cubes and add them to the vegetables.
- Lower the heat and let everything boil for 10 to 15 minutes. When it is cooked, we crush it. This soup can be taken cold and with a spoonful of squeezed lemon. Another option is to prepare it in the form of a puree.
Nutritional values
(Per person)
- Energy value: 220 kcal
- Protein: 5.2g
- Lipids: 11 g
- Hydrates: 18g
- Fiber: 6.7 g
Did you know..?
Garlic, among other qualities, contains small amounts of substances that inhibit infections.
2. Pasta salad with orange and cheese
Burgos cheese gives this pasta salad a mild taste and a very creamy texture. This dish provides energy for the whole day.
- 350 grams of pasta
- 1 dl of olive oil
- 50 gr of arugula
- 300 gr of Burgos cheese
- 1dl of white wine
- 1 and naranja
- 50 gr of Parmesan cheese
- 60 gr of sprockets
- Boil the pasta and drain it. Add a tablespoon of olive oil and let it cool.
- Chop the arugula and add the white wine, oil and Burgos cheese until a homogeneous sauce is obtained. We mix it with the cold pasta.
- Sauté the pine nuts with a little oil and use them to decorate the dish along with the Parmesan cheese and the grated orange peel.
Nutritional values
(Per person)
- Energy value: 721 kcal
- Protein: 29g
- Lipids: 25.7 g
- Hydrates: 65 g
- Fiber: 6.3 g
Did you know..?
We should get used to eating whole wheat pasta more often. This way we will enjoy even more of the properties of pasta, with little fat, lots of fiber and vitamin B1. Pasta must have at least one weekly presence in your diet.
3. Bechamel sauce
- 3 tablespoons unsalted butter
- 6 tablespoons of flour
- 3 cups of hot milk
- 1 pinch of salt
- Melt the butter in a saucepan, add flour and, while mixing, add the milk little by little to avoid lumps. Add a pinch of salt and pepper and remove from heat.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.