To savor a plate of stuffed artichokes, macaroni with broccoli or peas with squid you can cook it today and sit at the table, or leave it ready to enjoy it the next day. Do not limit yourself to the usual… the possibilities are enormous. Here are ten make-ahead dish ideas:
1. Spinach and pumpkin meatballs
Because of its low caloric intake, spinach is a food that fits very well in weight loss diets.
Also the pumpkin is hypocaloric and also has a remarkable satiating effect due to its high mucilage content.
Extra tip: The yogurt sauce completes the recipe with animal protein.
2. Eggplant boats
The protagonists of this dish are eggplants, a delicious proposal that facilitates digestion thanks to its ability to stimulate the function of the liver and gallbladder.
The pieces of black olives are perfect to add flavor and a valuable contribution of omega 3 fatty acids, fundamental substance to take care of your heart.
Extra tip: You can add cottage cheese or mozzarella cheese to add protein of animal origin.
3. Artichokes stuffed with quinoa
The combination of artichokes and quinoa adds the diuretic properties of vegetables with proteins and quinoa fiber, which promotes intestinal transit.
Add the proteins of the mushrooms and tofu, and the fiber of the courgettes.
Extra tip: At the time of eating you can prepare a sauce garlic oil with onion and fennel.
4. Sauteed rice with mushrooms
A very simple, fast and complete dish that combines in a bowl the carbohydrates of rice (integral) and the proteins of the mushrooms.
The salty point is given by the cured ham that completes the nutritional composition of the dish with its proteins of animal origin.
Green beans prevent constipation and due to their low fat content they integrate very well in weight control diets.
Extra tip: Saute the vegetables over high heat. They have to be left al dente, neither cooked nor soft.
5. Cucumber and pasta salad
In this bowl share the cucumber slices with their low caloric intake and pasta (whole) and its high content of carbohydrates.
The vitamins are found in the tomato and rocket leaves, both a notable source of vitamin C.
Extra tip: Add a few pieces of olives, its content in oleic acid takes care of the health of your heart.
6. Salmon burger
Salmon is one of the most important sources of omega 3 fatty acids, a fundamental substance for cardiovascular health.
A property that adds to the healthy fats of the avocado, vitamin C, E and vitamin A of the tomato and the carbohydrates of the capers.
Cover them with a teaspoon of yogurt and a few sprigs of dill, so you will give the aromatic touch of the plant and protein of the milk.
Extra tip: Just before serving, decorate with the sprouts, a good source of vitamins, minerals, enzymes and chlorophyll.
7. Lentil salad with chicken and apple
This salad combines carbohydrates, vitamins B1, B3 and B6 and proteins from lentils with chicken proteins.
Add apple pieces to enrich the dish with the fiber contained in the skin.
Extra tip: If you add a little red cabbage cut in thin julienne, you will enhance the flavor and color.
8. Zucchini pasta with dried tomato sauce
Zucchini are foods rich in potassium and low in sodium, which gives them a diuretic effect that favors the elimination of excess fluid from the body.
The dried tomatoes in the sauce reduce the levels of LDL (bad) cholesterol helping to lower blood pressure.
Extra tip: When you prepare the dish, spread the sauce over it and sprinkle a pinch of oregano.
9. Vegetable lasagna
This "green" lasagne includes zucchini and spinach.
Zucchini is beneficial in case of hypertension and to avoid fluid retention, while spinach is especially useful for eye care because of its pro-vitamin A content.
Extra tip: When hot, decorate with a few basil leaves, will give a very special aromatic touch.
10. Peas with squid
Peas, rich in protein, are also a good source of fiber and carbohydrates with beneficial effects on the intestinal flora.
Squid provides a plus of protein and practically no fat, which is why they are usually included in low-calorie diets.
Extra tip: The minced garlic give a point of flavor at the same time that protect your cardiovascular health thanks to its vasodilator effect.
Plan the Menus
A freshly made dish is a delight for any palate. However, from one day to the next you can also enjoy many recipes without losing taste or nutritional quality.
Also, cooking up front can be a good way to plan menus, take advantage of time and even save on your budget.
In the selection that you have just seen, we have collected 10 ideas that can help you create your own menus. Of course, do not lose sight of the balance between the main nutrients: carbohydrates, proteins, lipids, vitamins and minerals.
Where is Each Nutrient?
In each food you will find more or less quantity of each one of the nutrients: carbohydrates, proteins, fats, vitamins and minerals.
There are no foods that have only vitamins or only carbohydrates. Of course, they can be especially rich in iron, vitamin C or omega 3 acid. Therefore, a complete diet should include all food groups.
As a guide, in general, we can say that:
- Protein-rich foods are eggs, meat, fish and legumes.
- Cereals such as rice or legumes such as chickpeas stand out for their carbohydrate content.
- Blue fish and extra virgin olive oil are a good source of unsaturated (healthy) fats.
- Fruits and vegetables provide significant amounts of vitamins and minerals.