Light and vital dishes for those who want to take care of themselves

Light and vital dishes for those who want to take care of themselves

If you do not want the lack of time or the hustle and bustle of work to prevent you from eating well, write down these recipes and organize a healthy menu, with varied and very nutritious foods.

Advertising - Keep reading under 1 Crab cream

Creams are a perfect option for any time of the year and, in addition, they are very easy to digest.

INGREDIENTS (4 people):- 500 g of sea crabs
- 1 onion
- 2 garlic
- 1 leek
- 1 carrot
- 4 tomatoes
- 2 dl of fish stock
- 2 tablespoons of cognac
- 1.5 dl of cream
- 4 tablespoons extra virgin olive oil

Peel and cut the onion, the carrot, the leek and the garlic in pieces. Put a casserole on the fire with 4 tablespoons of extra virgin olive oil and sauté the vegetables 5 minutes.

Add the crabs to the casserole, next to the vegetables, and saute them for 5 minutes. Add 2 tablespoons of cognac and flame. Wash and dry the tomatoes well. Cut them into small pieces and add them to the casserole. Skip another 5 minutes. Add the fish stock and cook 15 more minutes.

Pass the mixture, first, by the blender and then by a Chinese to achieve a smooth texture. Put back on the heat, salt and pepper and add 1.5 dl of cream. Leave 5 more minutes on the fire. At the time of serving, decorate the cream with a splash of cream.

2 Potato and Clam Soup

To make sure the clams are completely clean of sand, change the soaking water a couple of times.

INGREDIENTS (4 people):- 700 g of clams
- 500 g of potatoes
- 1 carrot
- 1 onion
- 2 tomatoes
- 1 dl of white wine
- Extra virgin olive oil
- Salt
- Pepper

Put the clams in cold water beforehand With salt one hour to release the sand. Put a casserole on the fire with the wine and add the clams. Leave on fire 5 minutes. Discard clams that do not open. Strain and reserve the cooking liquid.

Peel and chop the tomatoes, the onion and the carrot. Peel and wash the potatoes to remove the starch. Cut them into dice. Put a casserole on the fire with 4 tablespoons of olive oil. Add the onion and carrot and saute 4 minutes approx.

Add potatoes and the tomato to the casserole, with the onion and the carrot and saute 5 more minutes. Pour a liter of water, the cooking liquid of the clams and salt and pepper to taste. Let it cook over low heat for 30 minutes. Add the clams at the end.

3 Monkfish with cockles and fennel sauce

Another version: Without cockles or fennel cream: place the monkfish medallions wrapped in ham on a bed of peppers and scallions.

INGREDIENTS (4 people):- 500 g monkfish
- 1 egg
- 8 slices of serrano ham
- 1/2 fennel bulb
- 8 baby carrots
- 8 fresh cockles
- 1 dl sweet white wine
- 1 scallion
- 1 garlic
- Saffron
- 20 g of butter
- Olive oil
- Salt
- Pepper

Preheat the oven to 200º C. Cook the fennel bulb for 15 minutes. Remove and reserve. Sauté the peeled and chopped scallions and garlic in a pan. Add the fennel and 1 dl of the fennel cooking broth with a dissolved egg yolk and salt and pepper. Stir until the sauce thickens and add a few strands of saffron.
Salpimentar and paint
with olive oil the monkfish. Wrap four pieces of monkfish with slices of ham and bake for 8 to 10 minutes; remove.
Put a pan on the fire With cockles and wine. Leave until they open. Cook some carrots with butter and 1 dl of water. Keep until the carrots are glazed. Serve monkfish with cockles, fennel cream and carrots. 4 Tofu in green sauce

A good trick: Wrap the tofu with a cloth and leave it a few minutes with something on top. By eliminating excess water, it will be firmer and absorb sauces better.

INGREDIENTS (4 people):- 300 g of tofu
- 1 lemon
- 1 onion
- 1 teaspoon of ginger zest
- 4 parsley branches
- 1 dl of cider
- 5 dl of vegetable stock
- Cornmeal
- Salt
- Pepper

Cut the tofu into slices thick and arrange on a tray. Squeeze the lemon and mix with the ginger zest. Salpimentar and water with this mixture the tofu.
Peel and chop the onion and parsley.
Put a large pot on the fire and stew the onion and parsley. Add 1 dl of cider and cook for a few minutes.
Put in a bowl 5 dl of vegetable stock
and add a teaspoon of cornmeal. Stir until the flour is completely dissolved in the broth. Add to the pot, next to the onion and parsley, and cook for 5 minutes. Drain the maceration tofu and add to the pot, salt and pepper and cook 10 more minutes. Remove, let stand and serve. 5 Cookies with cottage cheese and fruits

If you don't have time to make homemade cookies, present this dish as a fruit salad on a cottage cheese basis.

INGREDIENTS (4 people):- 30 g of butter
- 120 g icing sugar
- Grape juice
- 40 g of pastry flour
- 2 pears
- 2 kiwis
- 4 strawberries
- Orange blossom water
- Salt

Preheat the oven to 180º C. Put in glass blender, butter, icing sugar and salt; shake. Add grape juice and pastry flour. Continue beating until the flour is perfectly integrated into the mixture.

Let stand one hour. Stretch the dough with the roller until a thickness of 7-10 mm is achieved. Form round cookies, about 12 cm in diameter. Place on a tray lined with paper, separated from each other. Put in the oven about 15 minutes, until golden brown.

Crumble the cottage cheese. Wash the pears and strawberries very well. Peel the kiwis, Cut into slices all the fruit. Assemble by placing the biscuit from step two on the base, over the crumbled cottage cheese and, finally, the fruit sprinkled with a few drops of orange blossom water.

6 Natural yogurt with chia, red fruits and pine nuts

With antioxidants, vitamins and minerals, proteins, Omega 3 fatty acids and fiber, this recipe is also ideal for breakfast.

INGREDIENTS (4 people):- 50 g of chia seeds
- 150 g of blueberries
- 1 teaspoon of honey
- 4 natural yogurts
- 30 g of pine nuts
- 2 dl of water

Put in a bowl water and chia seeds. Let stand two hours. Strain the remaining liquid. Put a saucepan on the fire with the lightly crushed cranberries. Add a teaspoon of honey. Leave a few minutes on low heat until the blueberries begin to release their juices.

Spread the pine nuts Peeled on a plate and sprinkle with half a teaspoon of oil.

Microwave and cook at intervals of one minute, stirring between each cooking, until they are uniformly toasted and with a golden color. Spread chia seeds and blueberries in four glass cups. Fill with natural yogurt. Sprinkle with roasted pine nuts.