Following a diet to stay healthy is something that is not always easy, especially during Christmas, where traditional dishes tend to contain a lot of fat and calories and, therefore, are unhealthy.
As we know that maintaining your diet during vacation periods is something that worries you, we present you 6 delicious and healthy recipes that you can enjoy with family and friends and that, in addition, will provide you with the necessary nutrients to eat as much as you want without feeling guilty.
6 healthy recipes to eat without feeling guilty
1. Quinoa with blueberries and orange
This is a colorful, attractive dish that contains the nine essential amino acids. Quinoa, meanwhile, is high in protein, gluten-free and contains fiber, while blueberries have anti-inflammatory and anti-cancer properties.
Ingredients (for 4 servings)
- 1 cup of quinoa and 2 cups of water.
- ¼ teaspoon of sea salt.
- 1 orange
- ½ cup dried cranberries.
- 2 tablespoons of fresh parsley.
Preparation
- Place water in a saucepan over medium-high heat and bring it to a boil. Then add the quinoa and sea salt
- Cover the pot, lower the heat and cook for 20 minutes.
- Cut and squeeze the orange to obtain its juice.
- Add the orange juice, blueberries and parsley to the pot and mix well.
2. Sweet potatoes dipped in maple syrup and smoked paprika
This is a recipe that is rich in flavor and does not use oil, which makes it a great option. Sweet potatoes help regulate your blood sugar, have antioxidants and also have anti-inflammatory benefits.
Ingredients (for 6 servings)
- 4 sweet potatoes, raw.
- 4 teaspoons of maple syrup.
- ¼ teaspoon of sea salt and 3 teaspoons of smoked paprika.
- 3 cups of water
Preparation
- Place the sweet potatoes in a pot and fill it with water until they rise from the bottom of the pot, but only slightly.
- Sprinkle the sea salt into the pot and bring it to a boil.
- Lower the heat and add the maple syrup and smoked paprika.
- Cook over low heat for 9 minutes and let the potatoes simmer until they are soft and the liquid has evaporated.
3. Beet salad with fennel
The fennel and beets combined result in a festive colored salad that contains minerals such as potassium and helps with muscle mass gain.
Ingredients (for 4 servings)
- 8 small beets.
- 1 cup of raw fennel.
- 1 tablespoon of maple syrup and ½ teaspoon of yellow mustard.
- ¼ cup of extra virgin olive oil.
- ¼ tablespoon of tamari sauce and 1 tablespoon of apple cider vinegar.
- ½ cup of water.
Preparation
- Cut the beets into quarters.
- Place the beets in a pot over high heat and bring the water to a boil.
- Lower to a simmer and leave the pot covered for 10 minutes.
- Combine the beets and fennel in a bowl.
- In another bowl, mix the extra virgin olive oil, maple syrup, mustard, apple cider vinegar and tamari sauce. Combine this mixture with the vegetables and serve.
4. Cheesy broccoli snacks
A perfect snack that brings great benefits to your health, because broccoli contains vitamin K, which helps with the health of your bones, and vitamin C, which helps with skin damage. As for the cheese, you can use the one you like the most.
Ingredients (for 6 servings)
- 2 cups of raw broccoli.
- 1 cup of onion.
- 1 egg.
- 1 cup of cheese (whichever you prefer, in this case we will use cheddar.)
- ½ cup of oatmeal flour.
- 2 tablespoons of extra virgin olive oil.
- ¼ teaspoon sea salt and ¼ black pepper.
Preparation
- Preheat the oven to 170 ° C and put the oil in a skillet over medium heat.
- Add the onion and broccoli and sauté for a few minutes.
- Place the sautéed onion and broccoli in a bowl and let them cool.
- Grate the cheese and add it to the sauteed vegetables along with the salt, black pepper, egg, and oatmeal.
- Place this mixture in a muffin tin (previously greased) and bake for 15 minutes or until lightly browned.
5. Chicken in mushroom and parsley sauce
Mushrooms help you prevent cardiovascular diseases and strengthen your immune system. Shiitake mushrooms are used in this particular recipe. If they can’t be found fresh, just buy the dried ones and soak them in water until they are soft and ready to cook (about 30 minutes).
Ingredients (for 4 servings)
- 450 g of chicken.
- 4 cloves of garlic
- 4 traces of Chinese cabbage.
- 1½ cups of fresh parsley and 1 cup of fresh shiitake mushrooms.
- 2 teaspoons of extra virgin olive oil.
- ¾ cup of water.
- 3 tablespoons of white miso paste and 3 tablespoons of raw honey.
Preparation
- Cut the chicken into strips and put the oil in a skillet over medium heat.
- Add the garlic cloves, shiitake mushrooms, parsley, cabbage, and water.
- Add the raw honey and miso paste to the skillet. Combine with vegetables.
- Add the chicken and cook for 10 minutes with the pan covered.
- Remove the lid and continue cooking until the liquid is reduced and the chicken is cooked through.
6. Poached pears with sunflower seeds and cinnamon
It is a quick dessert to make, which contains vitamin C, fiber and helps with digestion thanks to the pear. You can enjoy it alone or with yogurt and, if you wish, you can substitute nutmeg for cinnamon.
Ingredients (for 4 servings)
- 4 medium pears.
- ½ cup of raw, shelled sunflower seeds.
- ¼ teaspoon sea salt 2 maple syrup and ½ cinnamon.
Preparation
- Cut the pears in half and place them in a skillet with water over medium-high heat.
- Bring the water to a boil and cover the pan.
- Lower the heat and simmer for 10 minutes.
- In another pan, place the sunflower seeds and salt.
- Cook over medium-high heat and stir continuously.
- When the seeds are browning, add the maple syrup which will caramelize. Transfer this mixture to a plate and let it cool.
- Place the pears on a plate and drizzle in the maple syrup and seed mixture. Then add the cinnamon.
Conclution
As you may have realized, eating rich and healthy is possible thanks to these 6 recipes. In addition, you will get benefits for your health, as its ingredients are rich in nutrients and vitamins that will help your body, so dare to prepare them.
References
- Marque, S. 9 Holiday Superfoods You Can Actually Feast On. For Livestrong. [Revised January 2018]
