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January is a month in which interest in healthy recipes tends to grow. Although at Christmas we can also eat healthy, it is not strange that who else and who less spend a little with certain foods, and resuming healthy habits is usually one of the main New Year’s resolutions… To get off to a good start and motivated, it is important to be clear that eating healthy does not mean giving up taste. Moreover, to prove it, today we propose 10 delicious and healthy recipes.
In addition, we have also thought about the speed in its preparation, in alternative snacks (for example, homemade pates as a snack option for everyone, but especially with children in mind), including vegetables that they do not like so much, in other forms of take fruit …
1-Avocado with anchovies, piquillo peppers and black garlic
Avocado stands out in this recipe as an important source of unsaturated fatty acids, necessary for good cardiovascular health. But especially, the presence of black garlic (the result of the natural fermentation of garlic at a temperature between 65 and 80 ºC and controlled humidity in a period of approximately one month), for its high contribution in antioxidants and therefore protective against degenerative diseases, in addition to its function as a natural antibiotic and stimulant of the immune system .
2- Cockles with orange
A different and easy salad, very easy, to make. With the presence of the orange, a fruit that is now at its best, with an interesting contribution of vitamin C (with great antioxidant action).
3- Lentil salad with tuna
I have selected this recipe for the use of lentils in salad (in salads the use of chickpeas is usually more common) so that we realize that any legume can be taken as a salad. (Although now in these cold days, it may cost us and we opt for hot meals, at other times of the year it is usually the opposite). In addition, the presence of legume is very important in a healthy diet, due to its contribution of vegetable proteins of high biological value (essential for everyone, but vitally important for those who follow a vegan or vegetarian diet).
4- Tuna on millet
In this recipe, I highlight the use of millet as a cereal. It is not as well-known as rice, wheat or recently quinoa, but it is a cereal with interesting nutritional properties: it does not contain gluten. It is very rich in iron and magnesium (interesting in iron deficiency anemia and asthenia) and very rich in B vitamins (especially B9, whose consumption is recommended especially in pregnancy and lactation). In addition, its consumption strengthens the hair and nails.
5- Aubergine stuffed with white tuna
In this case, I have selected this recipe because of the presence of aubergine, a vegetable that sometimes we don’t like so much and that in this way it can be more attractive to incorporate into our cookbook. As an alternative to melting cheese (you have to look at the label, because many times it is not cheese-cheese) we could use nutritional yeast, ground cashews, or grate a cheese at home.
6- Pork tenderloin with tuna sauce
Recipe with a very interesting mix of flavors that can be very versatile, since we can change the pork loin for rabbit, turkey breasts or chicken.
Special, easy to make and very tasty!
7- Swedish potatoes with pepper and tuna
In this case, I have selected this recipe due to the presence of potatoes, which are usually one of the foods that are stopped taking when someone is taking care of himself or herself.
For this reason, to convert the starch present in the potato into resistant starch, its glycemic index decreases and becomes a prebiotic food, totally recommended, It is advisable to cook the potato and put it in the fridge for at least 6 hours, to achieve this that we have just mentioned. ¡POTATOES, YES!
8- Belly meatballs
Another way to eat fish! It can be a way of introducing fish consumption to children when it is difficult for them to eat fish. Of course, even if the alcohol evaporates, I advise not to use alcohol for cooking.
9- Anchovy and zucchini toast braised with garlic and parsley oil
The choice of this recipe is mainly because it is very quick and easy to prepare. In this way, I think it can be a very healthy and delicious dinner option. You can also substitute the anchovy for bonito (loins, belly …) or salted anchovies and the zucchini for any vegetable (grilled artichoke, aubergine, wild asparagus, etc.).
10- Tapenade, tuna and mussel pâté, sardine
As an idea of healthy snacks (thinking especially of children, although you can also make toasts with these pâtés, avocado, bonito, smoked salmon …) the pâtés with canned fish well deserve a place in this selection of healthy recipes. As we said before, we can make them with cheese or with a little sweet potato (to give it a pâté consistency, and although it gives it a sweet touch we can add some salted anchovies or spices such as ginger or pepper, to have a different touch ). If we make a whole wheat bread sandwich and one of these pâtés, it becomes a very healthy snack! Finally, to the nutritional notes of these recipes, we must add the benefits that fish gives us in them!
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