Ingredients
1/4 cup of lentils
3.5 oz of cherry tomatoes
1/2 egg
1/4 green pepper
1 small carrot
Juice of 1/2 lemon
1 tbsp. Of olive oil
Salt and pepper to taste

Preparation

Boil the lentils until they are tender and allow cooling. On the other hand, dice the green pepper without seeds and previously washed, grate the uncooked carrot, wash the cherry tomatoes and cut them in half or leave them whole, boil an egg and use half.

Mix all the ingredients in a salad container and season with the juice of 1/2 lemon freshly squeezed and the olive oil.

If you wish you can add minced parsley or fresh oregano and salt in amounts you deem necessary. Serve as soon as possible.

Nutritional note
A lentil salad is a different dish, using this legume in a cold preparation and combined with fresh vegetables and lemon juice, rich in vitamin c that collaborates with iron absorption from the lentils.

It can be perfectly consumed as a main dish, since it makes for a complete salad, with carbohydrates, protein from the egg, healthy fats and on the other hand, many micro-nutrients and fiber.

All the ingredients contribute a little to this great low-calorie but hearty, fresh and tasty salad.

That is why you can't pass the opportunity to try lentils in this type of preparations, be it as a main dish or to serve with beef.

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Ingredients
(4 servings)
9 sheets of lasagna
2 carrots
1 onion
1 garlic clove
5 oz of mushrooms
1 can of processed tomato
1 oz of sugar
3.5 oz of skimmed cheese
10.5 oz of minced meat

For the béchamel
1/2 carton of whole milk
1 oz of butter
1 oz of flour
Nutmeg
Black pepper and salt

Preparation

Peel and cut the carrots, onions and garlic and place everything in the blender cup. Add the mushrooms, processed tomato and sugar to remove the acid taste of the tomato.

Blend everything and add it to the minced meat when it has cooked for 5 minutes over medium flame. Meanwhile, cook the lasagna sheets according to the container indications.

Béchamel is somewhat more delicate to make, if you wish, you can overlook it.

While the oven is heating and once everything is ready, grab an oven mold and butter the base lightly and place 3 lasagna sheets on top, cover it with the meat preparation and cover it with the béchamel.

Place another 3 sheets on top and repeat the operation. After the final 3 sheets cover with béchamel again and add the grated cheese.

Nutritional note
It is a very complete dish with a medium-high caloric density, perfect for after training hard when you need calories and protein.

If we overlook the béchamel the caloric content will be less, as well as the fat percentage.

As a main dish and along with a salad it makes a perfect meal. We can play around with the ingredients in this dish: type of meat, different vegetables, light or whole products. Use whatever fits your current diet.

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Ingredients
3.5 oz of lean beef; diced
1/2 red pepper
1/2 onion
1 small zucchini or 1/2 large one
Juice of 1 lemon and 3 slices of fresh lemon
1 tbsp of oil
Oregano; necessary amounts
Salt and pepper to taste

Preparation

First wash the vegetables and remove any impurities, since we will use the zucchini and lemon with skin.

Then dice all the vegetables in small cubes as well as the chosen lean meat. Use 2 brochettes and place 1 zucchini cube first, 1 beef cube and then one small piece of lemon to season the meat.

Afterwards place the onion, pepper and then the whole sequence again, finishing with beef and lemon.
Assemble the brochettes and place them on a plate with oregano and spray with the juice of 1 lemon.

Let them sit for 1 hour to take flavor and then, take to a grill sprayed with oil or a hot grill to cook. Add the salt last, before removing it from the flame. And then it will be ready to serve.

Nutritional note
Beef and vegetable brochettes are an ideal main dish at any time, or even, to share in events as a main dish or healthy appetizer.

It is an option rich in protein, with lots of color from the vegetables and a great flavor from the mix of vegetables, lemon and beef.

It is a simple dish in which we can change the vegetables and add many other varieties. They are ideal for the children since they can help make them: it would be fun to alternate the ingredients and then enjoy their flavor.

The more vegetables we add the richer they will be in micro-nutrients and their flavor will depend on them.

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Ingredients
2.5 oz of white rice
1/2 onion
1 small beef steak
3 tbsp. Of green peas
2 tbsp. Of corn
1/2 medium carrot
1 tbsp. Of olive oil
1 tbsp of turmeric
Oregano; necessary amount
Vegetable broth, without fat in necessary amount

Preparation

Lightly fry the onion and chopped carrot along with the beef diced small in a pan with olive oil.

When the onion is transparent, add the white rice and a ladle of broth to begin cooking the cereal. When the rice is done, add the oregano, peas and corn and continue adding broth until the rice is tender and the broth has boiled dry.

Lastly, add the turmeric and mix to dye everything with its characteristic color and flavor. It is ready to enjoy.

Nutritional note
is an ideal recipe to enjoy as a main dish since it provides an important amount of complex carbohydrates, fiber, good protein from the meat and fat from the olive oil and beef.

In addition, this recipe carries a variety of vitamins and minerals derived from the different ingredients such as the onion, carrot, corn, peas and even the turmeric offers benefits and flavor to this dish.

By having an important amount of complex carbohydrates and great quality protein at the same time, it can be an ideal alternative to eat a few hours before a competition or to recover after physical effort.

Its color diversity offers great visual attractive, but at the same time provides a different and healthy nutritional composition.

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Ingredients
1/2 can of beans
1 tomato
1/2 chive
1/2 pepper
A dash of olive oil
Vinegar
Salt to taste

Preparation

Wash the beans under a stream of water, cut the tomato, chive and pepper and mix everything. Add the oil, vinegar and salt. Its preparation can´t be any easier.

Nutritional note
Perfect as a main dish and very refreshing during these hot days. Its nutrient distribution is perfect and even if it seems to have more fats than usual we must consider that they are all fats from the olive oil which means it is healthy fat.

This dish can be completed with beef or fish, thus increasing the amount of protein. This dish provides an important contribution of fiber due to the beans, no less than 32 grams of fiber, just the recommended daily amount.

If anyone feels that bean presence in a salad is strange they will be very surprised by the result. Fresh beans are a tasty dish.

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Ingredients
24 units
10.5 oz of wheat flour
2 tbsp of oil
3/4 cup of warm water
10.5 oz of corn
1 medium carrot
1 large onion
3.5 oz of skimmed cheese
50 ml of skimmed milk
1 tbsp of wheat flour
Salt
Nutmeg
White pepper

Preparation

To assemble the patty dough we need to mix 10.5 oz of flour plus two tbsp of oil and water, mixing gradually until forming even dough.

Let it sit for a few minutes and then stretch to cut 4 inch discs.

For the filling, cook the minced carrot and onion in a non-stick pan sprayed with oil and incorporate the corn.

Mix a little and then add the 50 ml of milk and wheat flour, stirring until the preparation thickens. Lastly, add the seasoning (salt, nutmeg and white pepper) in amounts to taste.

To assemble we need to arrange the dough discs and a tbsp of filling on top along with a cheese cube take two ends of the disc and press to join the dough.

Repeat with the other two ends to make a cross and you will get small stuffed dough squares. Bake until the dough has browned and ready to enjoy.

Nutritional note
These small corn patties are an excellent choice to share in events, they can also be used as appetizers due to the low amount of calories they carry and the healthy nutrients they offer.

Likewise, we could serve the patties with a protein source such as a beef portion and make a main dish, or, serve the patties with a green salad to make the dish colorful.

The patties are a source of complex carbohydrates, fiber, carotenes and minerals from the vegetables. They are also an idea that can be enjoyed with several fillings, among them: spinach, tomato, broccoli or others, to get different preparations with vegetables without getting tired of the classic salad.

By being bite-size snacks they can be an ideal resource for healthy appetizer replacing other less nutritious and more caloric snacks.

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Ingredients
Potatoes
Tuna
Boneless olives
Dill pickles
Crab sticks
Hardboiled egg
Onion
Asparagus
Olive oil
Balsamic vinegar

Preparation

Cook the potatoes and eggs until they are cooked. Once they are ready we need to chop them and place them in a container.

Next we need to chop the rest of the ingredients except for the asparagus which we will add whole, once everything is chopped mix and add olive oil and vinegar to taste.

Nutritional note
This salad is a good solution for hot days since it is served cold. The ingredients we will use have a high liquid content; therefore they will contribute perfect hydration.

The egg and tuna will provide us a high protein dose and will help us achieve muscles in perfect conditions. On the potato side we will have high doses of carbohydrates, necessary to get energy and be able to face daily activity.

The vitamin content is high, necessary for correct organism function. Same happens with mineral contribution, which is high, especially potassium in asparagus and that helps us purify our organism.

The diuretic effect they exert in our body is elevated, aiding us in liquid elimination and keeping a perfect body balance.

To all this we need to add the low caloric contribution it will provide, which makes it an ally in weight control and slimming diets. In addition, its fiber contribution is elevated and this will help us keep our body in perfect conditions.

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Ingredients
1 medium eggplant
1/2 small onion
1 oz red pepper
100 ml of tomato juice or processed pulp
1 oz of fresh cheese
1 tbsp of oil
Salt
Pepper
Oregano; necessary amounts

Preparation

Wash the eggplants and cut them in 1/2 inch slices. Without removing the skin, take an oiled baking sheet to the oven and cook until they are tender.

On the other hand, prepare the tomato juice, onion cut in julienne and the pepper as well into a sauce. Season the salt and pepper and spread it on the eggplant season in the oven.

Place the cheese sauces on top and gratin. Once the cheese has melted you can sprinkle oregano, add basil leaves or minced egg and they are ready to consume.

Nutritional note
Eggplants a la pizza are a low calorie preparation, but with many nutrients since eggplants with skin are rich in fiber, potassium, carotenes and other minerals such as magnesium and calcium.

Cheese provides high quality protein and more calcium, at the same time they are satisfying when consuming it hot.

Calorie contribute comes mainly from the fats provided by the calorie and olive oil, since the base of the dish are vegetables that provide nutrients, water, fat and little calories.

It is an ideal preparation to serve with salad, rice, potatoes or, to enjoy in small portions as a healthy appetizer along with a good beverage.

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Preparation

Clean the carrot and pumpkin from skin and seeds. Chop the carrot and pumpkin.
Fry them lightly in the olive oil.

Add the mineral water so the vegetables are covered. Season everything and let it boil until it is completely soft.

Remove the saucepan from flame, add the milk which will make it creamy and enhance the flavor and process everything. Allow cooling and reserve in the fridge.

This dish can be made and stored frozen for those days we don't get a chance to cook.

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Preparation

Chop and season the chicken. Place the plums in a bowl, cover them with warm water and leave them soaking for an hour.

Place the olive oil in a saucepan and when it is hot adding the bulb of garlic, the bay leaf and chicken. To brown well have it over strong flame and later reduce the flame so the chicken releases all its water,

Add the onion whole with an x carved at the center, the red pepper in four pieces, the carrot in slices and a stick of cinnamon. Add a cup of good white wine.

Brown the pine nuts and add them to the saucepan with the plums drained, stir and let it simmer for 10 minutes. After this time it will be ready to serve with a light side dish.

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