Healthy recipes for summer

Summer is a wonderful time of year to innovate in the kitchen. The heat calls to prepare fresh and nutritious dishes, which help to take care of health both physically and mentally. Below we have collected some of the best healthy recipes for the summer; All of them are made with 100% natural ingredients, which take care of the body and promote good health in people of all ages.

Turkey, avocado and mozzarella salad

The avocado is one of the healthiest foods that exist because they are high in nutrients such as vitamin B6 and magnesium. It can be consumed in many different ways, being one of the most common as an ingredient in a delicious salad.

Ingredients

• 200 grams of turkey breast
• 2 avocados
• 10 cherry tomatoes
• 20 mozzarella balls
• 250 grams of salad sprouts
• 1 lemon
• Olive oil
• Salt
• Pepper

For the vinaigrette

• 2 tablespoons mustard
• 2 tablespoons of honey
• Vinegar
• Olive oil

Elaboration

1. To begin with the preparation of the recipe, the turkey breast is seasoned and cooked in a pan with a little oil. It is best to do it over medium heat so that it is slightly browned on the outside and juicy on the inside. It is withdrawn and reserved.
2. The cherry tomatoes are washed and cut in half.
3. Then the mozzarella balls are drained.
4. The avocados are cut in half, the pit is removed and the pulp is sliced; they are sprinkled with a few drops of lemon to keep them from darkening.
5. The salad sprouts are placed on the plates and the mozzarella, avocado and turkey breast cut into strips are added.
6. To prepare the vinaigrette, place the mustard, honey, 4 tablespoons of olive oil and 1 tablespoon of vinegar in a bowl. It is seasoned and all the ingredients are stirred until emulsified.
7. Finally, the salad is dressed with the vinaigrette and served.

Lentil salad with chicken

Recent studies have shown that consuming three servings of legumes a week, especially lentils, reduces the risk of developing type 2 diabetes by 35% as they help control sugar levels.

Ingredients

• 500 grams of cooked lentils
• 1 chicken breast
• 1 red apple
• 20 mozzarella balls
• 12 pitted olives
• 1 lemon
• Olive oil
• Vinegar
• Salt
• Pepper

Elaboration

1. First, the breast is seasoned with salt and pepper and roasted on a very hot griddle with a few drops of oil. It should be cooked but juicy. Then it is left to cool and cut into small cubes.
2. The olives are cut into slices.
3. Wash the apple, cut it in half, remove the core with the seeds and cut it into small cubes. The dice are placed in a bowl and drizzled with lemon juice.
4. The lentils are placed in a large bowl and the mozzarella balls, the apple cubes and the breast are added. It is seasoned with a pinch of salt and pepper. It is seasoned with oil and vinegar to taste.
5. Reserve a couple of hours in the fridge to serve the fresh salad.

Zucchini gazpacho with mint

Zucchini is a food that helps significantly to control weight, which is why it is often included in weight loss diets. And it is that, in addition to having a very low caloric content, it is rich in water and fiber, so it is very satiating. In addition, in the case of pregnant women, it contains folic acid, so it protects the fetus and prevents malformations.

Ingredients

• 1 zucchini
• 1/2 cucumber
• 1 clove garlic
• 1 spring onion
• 1 tablespoon of sherry vinegar
• 1 branch of mint
• Shall
• Pepper

Elaboration

1. To start preparing the summer gazpacho, the zucchini and cucumber are peeled. They are then blunted and chopped.
2. The next step is to wash the mint, dry it and defoliate it.
3. The spring onion is cleaned, the garlic clove is peeled, and cut into small pieces. They are introduced into the blender glass and the zucchini and the mint branch are added.
4. Vinegar and a pinch of salt and pepper are also added. It is crushed until obtaining a homogeneous pure.
5. A small jet of water is added until the desired texture is obtained, it is crushed again, and the salt is rectified if necessary.
6. It is kept in the fridge until serving time.

Couscous with sunflower seeds and cauliflower

Sunflower seeds are very rich in vitamin E and, in addition, they have a high content of selenium; They help keep both the lens and the vitreous clear, which determines the sharpness of the images captured by the eye.

Ingredients

• 1 medium-sized cauliflower
• 1 zucchini
• 1 spring onion
• 3 tablespoons of unsalted peeled sunflower seeds
• 1 sprig of parsley
• Olive oil
• Salt
• Pepper

Elaboration

1. You start by separating the cauliflower into twigs. Then they are washed and dried well.
2. The cauliflower is crushed with the electric mixer, until obtaining some granites similar to couscous; are reserved.
3. The onion is cleaned and chopped. Then the zucchini is washed and pointed and cut into small cubes.
4. A little oil is heated in a non-stick frying pan and the chives are added. Sauté for 5 minutes, until it begins to be tender. Then the zucchini is added and it is cooked together for 4 more minutes.
5. Add the cauliflower, season and sauté everything together for 2 minutes, stirring constantly. The ingredients are distributed on the plates and sprinkled with the chopped parsley and the sunflower seeds.

Turkey sirloin in pear sauce

Turkey is, along with chicken and pheasant, the poorest meat in saturated fat. That is why, in addition to facilitating digestion, it protects the intestinal microbiota.

Ingredients

• 4 turkey fillets
• 1 onion
• 1 money
• 10 cherry tomatoes
• Flour
• Olive oil
• Shall
• Pepper

Elaboration

1. First the onion and pear are peeled. They are peeled and diced.
2. The turkey fillets are then seasoned, lightly floured and browned in a saucepan with a little oil, 1 minute on each side.
3. Add the onion and sauté for 5 minutes.
4. The sirloins are removed and reserved.
5. All the cooking juices are crushed and poured back into the casserole. The sauce is cooked for a few more minutes, so that it reduces and thickens.
6. The sirloins are cut into slices and served hot, with the sauce and cherry tomatoes to accompany them.

Coconut sponge cake with dates

The date is a food very rich in vitamin B5, which notably improves both physical and mental performance; is responsible for converting carbohydrates and fats in food into energy. Only eight or nine units cover 11% of the daily energy needs.

Ingredients

• 125 grams of ground almond
• 80 grams of grated coconut
• 20 pitted dates
• 3 apples
• Ground cinnamon

For coverage

• 6 tablespoons of grated coconut
• 2 tablespoons of brown sugar

Elaboration

1. First, the oven is preheated to 180ºC.
2. The dates are then chopped and placed in the glass of the electric mixer. Add the ground almonds, the grated coconut and a couple of tablespoons of water. It is beaten until obtaining a homogeneous mixture, without lumps.
3. The dough is placed in a cake mold previously lined with greaseproof paper. It is distributed with the hands until it is uniform.
4. The apples are washed, cut in half, removed the core with the seeds, and cut into medium-sized cubes. They are placed in a bowl and a little cinnamon is added over them. They are distributed over the dough in the mold.
5. The grated coconut and sugar are mixed and the mixture is distributed over the apple.
6. The cake is baked for half an hour, until the apple begins to be tender. Let it cool before serving.

Quinoa mousse with milk

Milk is one of the best anti-stress foods thanks to its nutrients: calcium, magnesium, tryptophan , B vitamins … In addition, some studies have shown that milk is rich in lactium, a substance that reduces cortisol levels.

Ingredients

• 200 grams of quinoa
• 1 liter of milk
• 100 grams of sugar
• the zest of 1 lemon
• 1 cinnamon stick
• Ground cinnamon

Elaboration

1. First, the quinoa is placed in a strainer and rinsed under running water for a couple of minutes. Then let it drain very well and put it in a saucepan with water. Cook for 15 minutes.
2. The quinoa is drained, poured into a clean saucepan and the milk, sugar, cinnamon stick and lemon peel are added. Cook for approximately 10 more minutes, stirring constantly. The dessert is ready when it acquires a creamy texture.
3. It is removed from the heat, the cinnamon and the citrus peels are removed, and a splash of evaporated milk is added. It is stirred gently and distributed in the containers.
4. The mousse is allowed to cool to room temperature and then stored in the fridge until serving time.