NATALIA´S HEALTHY RECIPES:
AVOCADO; TOMATO SALAD, WITH SEEDS.
Para escribir sobre ella, como fondo de página.
Avocado is fabulous food, rich in monounsaturated fatty acids and very
digestible. Do not stop incorporating them, every week, into your diet.
This simple salad can be an excellent first course, an appetizing sandwich filling
and, if you like fusion cuisine, it can be eaten inside Mexican corn tortillas as a wrap.
Depending on your choice, you can also add additional vegetables.
From these pages, I have always defended the idea of including avocados, in our
usual diet because they are fabulous for their nutrients (monounsaturated fats)
and, in addition, ideal for creating salads that are prepared instantly.
Today I present a version that takes-together with its "green" base of lettuce,
canons or arugula of your choice; cherry tomatoes, onion, coriander, lemon juice,
olive oil and pumpkin, and sesame seeds: all excellent foods for people with Blood
Group “0” and that, especially in the heat of these days, are ideal for mixing a
couple of times per week.
INGREDIENTS (for 2 people):
• 8 cherry tomatoes, cut in half
• 1 ripe avocado, peeled and sliced
• ¼ red onion, diced or thinly sliced
• 40 gr. of peeled pumpkin seeds and a tablespoon of sesame
• Coriander leaves to taste, cut or whole (basil or oregano can be used, depending
on preferences)
• The juice of a lemon
• 2 tablespoons olive oil
• Salt on scales, to taste
PREPARATION:
1. Prepare the base of lettuce, canons, and arugula, in a salad bowl.
2. Add the cut tomatoes next to the chopped onions and avocado slices.
3. Distribute pumpkin and sesame seeds.
4. Sprinkle with lemon juice and olive oil.
5. Add the cilantro and salt to taste.
MACROS (per person):
Calories: 236 Kcal
Proteins: 3 gr.
Carbohydrates: 20 gr
Fat: 16 gr.
EGGPLANT IN “ESCALIVADA”, WITH CLAMS
Escalivada" can be eaten alone or as an accompaniment to the main course. In
this recipe, is accompanied on toasted bread with tomato, and some clams cooked
naturally. The decoration, with a little wasabi mayonnaise and some asparagus,
makes a difference.
The Spanish word "escalivada" refers to a typical Mediterranean dish that consists
of roasted vegetables such as eggplant or pepper, roasted in the firewood embers
and that is delicious as well as being a low-calorie dish with high fiber content.
When protein foods of marine origin such as cod or clams
are added, the result is fascinatingly nutritious and tasty.
INGREDIENTS (for 2 people):
2 Bread Toasts
1 eggplant
1 grated tomato
1 can of natural clams
2 tablespoons mayonnaise
½ teaspoon of wasabi
Sea salt
Extra virgin olive oil
PREPARATION:
1. Cut eggplant into strips and roast it on the grill or in the oven.
2. Let it cool and then peel and strip the strips, adding a little olive oil and sea salt.
3. Mix the mayonnaise with the wasabi paste, in a bowl, with the help of a fork.
4. Prepare the toast by slicing the loaf of bread from the day before. Put them in the
toaster and, when they leave, add the crushed tomato and a drizzle of olive oil.
5. Place the eggplant strips on the toast. On top, add 3 to 4 pieces of clams to the
natural and sprinkle some sea salt.
6. With the help of a spoon, place a little of the mayonnaise with wasabi on each
piece of clams. If you want to enrich the dish, without sacrificing the flavor, you can
place some pieces of asparagus to add more fiber to the dish.
MACROS (per person):
Calories: 231 Kcal
Proteins: 14 gr.
Carbohydrates: 21 gr
Fat: 9 gr.
