Do you feel that after so much partying and celebration you have run out of energy? Prepare these simple low calorie recipes and start the year with the batteries charged to meet each of your resolutions.
1. Green fruit smoothie
This smoothie is ideal for breakfast. Green fruits and vegetables contain magnesium, a mineral that contributes to the production of energy. It also helps keep the bowel healthy and feel light. Fatigue and weakness are symptoms of deficiency. Enjoy it and start the day with energy.
- 1 banana
- 3/4 cup green grapes
- 1 cup low-fat vanilla yogurt
- 1/2 apples
- 1 cup raw spinach
Put the banana, grapes, yogurt, apple and spinach in the blender or processor.
Process everything until it is creamy.
2. Turkey ham panini
This panini (an Italian sandwich) is perfect for breakfast because in addition to being low in fat and thus feeling light, it is rich in potassium; lettuce, tomato, avocado and turkey are foods with a high content of potassium, an essential mineral for muscle contraction, their deficiency causes muscle weakness and fatigue.
- 1 ciabatta
- 1/8 tablespoon butter
- 1/4 teaspoon oregano powder
- 100 grams non-fat turkey ham
- 40 grams panela cheese
- 1/4 cup lettuce
- 3/4 red tomatoes
- 37 1/2 grams avocado
Cut the bread into four parts.
Melt the butter in a saucepan over medium heat.
Add oregano to butter and season 1 minute.
Put the bread in butter with oregano and heat on both sides.
Out of the pan add the ham, cheese, dried tomato, avocado and lettuce in one of the bread slices and close it with the other part of the bread.
Return the panini to the pan and over low heat sear for 1.5 minutes on each side.
Wrap in aluminum foil to conserve heat and enjoy.
3. Orange and kiwi salad
This salad combines two foods rich in vitamin C. One of the most important functions of this vitamin is to strengthen the immune system and protect against diseases such as the flu, it is also a powerful antioxidant that allows the organs to be oxygenated.
- 1 orange
- 1 kiwi
- 1/2 apples
- 30 grams sliced almonds
- 1 teaspoon honey
- 2 1/2 ml Rum (alcohol) (optional)
- 1/4 cup low-fat vanilla yogurt
Peel the fruits and cut into segments the oranges, apples and kiwis. Toast the almonds.
Spray the fruits with a splash of honey and rum. Place on the dessert plates forming circles and alternating.
Cover with the vanilla yogurt and sprinkle with the sliced almonds.
Fresh soy, also called "edamame," is one of the best balanced foods. It provides proteins, fiber, good fats and is rich in B-complex vitamins, necessary to convert food into energy, they are also essential for the formation of red blood cells, which transport oxygen. Fatigue is one of the main signs of deficiency.
- 1 cups green soy pods
- 1/8 teaspoon salt
Boil a saucepan with water and cook the soy for 3 minutes, until tender.
Drain well, sprinkle to taste with sea salt in sheets and stir.
Serve cold or hot.
5. Carrot and ginger soup
Ginger has a stimulating function due to its content of gingerols, which also gives it its spicy flavor. It also has anti-inflammatory and antioxidant properties, which improves oxygenation and contributes to being awake and alert. Consume it dry, powdered or fresh as in this delicious soup.
- 2 tablespoons olive oil
- 1/2 cup raw onions (chopped)
- 1/4 cup fresh ginger
- 3 cups chicken broth without fat
- 4 raw carrots (chopped)
- 1 cup orange juice
- 1/4 cup non-fat natural yogurt
- 1/4 cup skim milk
- 1/4 cinnamon powder
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
Heat the oil in a pot over medium heat.
Add the chopped onion, chopped ginger and cook for 2 or 3 minutes or until the onion is transparent.
Add the consommé and the carrot.
Cook for 30 minutes over low heat.
Remove it from the heat, blend and return the soup to the pot.
Add the orange juice, the skim milk and the plain yogurt.
Cook for 5 more minutes over low heat.
Add the cinnamon and season the soup with salt and pepper.
6. Lentil stew
Lentils are a great source of fiber that helps improve digestion and fight inflammation. They also contain protein and iron, the mineral necessary for the formation of hemoglobin, responsible for transporting oxygen and thus contribute to concentration, improve memory and combat fatigue.
- 60 grams raw lentils
- 1/2 cups water
- 3/4 red tomatoes/tomatoes
- 1/4 cup raw onions (chopped)
- 1/2 clove of garlic
- 1/4 serrano pepper
- 1/8 cup chopped cilantro
- 1/8 teaspoon sea salt
- 1/2 tablespoon canola oil
- 3/4 raw carrots (chopped)
Place all the ingredients, except the cilantro, in a saucepan and bring to a boil.
Reduce the heat and cook over low heat for about 40 minutes or until the lentils are soft.
Sprinkle with cilantro when serving.
7. Broccoli a la marinera
An excellent choice of main course, delicious and healthy. Broccoli contains alpha lipoic acid, a powerful antioxidant that can help fight the ravages of stress. In addition, it is necessary to convert "glucose" into energy, containing indoles and glucosinolates that protect cancer cells. Broccoli is also a source of vitamin C and folic acid.
- 1/2 cups broccoli
- 75 grams squids
- 50 grams scallops or peeled clams
- 1/4 cup green onion or shallots
- 1/2 tablespoons olive oil
- 1/8 teaspoon sea salt
- 1/8 teaspoon pepper
Cut the hard stem of the broccoli, separate the flowers in small groups. Wash thoroughly and boil in water with salt for about 5 minutes. Drain and run under cold water to stop cooking.
Wash squid tentacles well, cut them into medium pieces and boil them in unsalted water for 7 to 8 minutes. Drain.
Wash the scallops, strain and drain them.
Peel the onions and cut them into thin slices. Peel the clove of garlic, chop it and crush it with a knife.
Heat the oil in a pan, add the garlic and onions, and sauté over low heat, for 5 minutes.
Add the scallops, the squid tentacles and, finally, the broccoli.
Add spices and serve.