In today's fast-paced world, eating healthy doesn't have to be complicated. Your brain needs quality fuel. Here are 7 balanced recipes, packed with nutrients and designed to be prepared in under 20 minutes.
1. Breakfast: Overnight Oats with Berries
Sustained energy to start the day.
Ingredients:
- 1/2 cup of whole grain oats.
- 1/2 cup of almond milk (or your preferred type).
- 1 tablespoon of chia seeds.
- 1/2 cup of mixed berries (strawberries, blueberries).
- 1 teaspoon of honey or stevia.
Preparation:
- In a glass jar, mix the oats, milk, and chia seeds.
- Add the honey and stir well.
- Cover and refrigerate overnight (at least 4 hours).
- In the morning, add the fresh red fruits on top.
2. Morning Snack: Green Detox Smoothie
Hydration and vitamins in a glass.
Ingredients:
1 handful of fresh spinach.
1/2 green apple.
1/2 cucumber.
Juice of 1/2 lemon.
1 cup of coconut water.
Preparation:
Wash and chop the apple and the cucumber.
Put all the ingredients in the blender.
Process until a homogeneous texture is obtained.
Serve immediately with ice.
3. Lunch: Quinoa and Avocado Salad
Plant protein and healthy fats.
Ingredients:
1 cup of cooked quinoa.
1/2 ripe avocado in cubes.
1/2 cup of chopped cherry tomatoes.
1/4 of chopped red onion.
Dressing: 1 tbsp of olive oil, salt, and pepper.
Preparation:
In a bowl, place the cooked and cooled quinoa.
Add the avocado, tomato, and onion.
Gently mix to avoid breaking the avocado.
Season with olive oil, salt, and pepper to taste.
4. Main Course: Baked Salmon with Asparagus
Omega-3 for cognitive function.
Ingredients:
1 salmon fillet (150g).
10 green asparagus.
1 clove of minced garlic.
lemon slices.
Fresh herbs (dill or parsley).
Preparation:
Preheat the oven to 200°C.
Place the salmon and asparagus on a tray.
Sprinkle the garlic, salt, pepper, and place the lemon slices on the fish.
Bake for 12-15 minutes. Garnish with fresh herbs.
5. Light Dinner: Chicken and Vegetable Wrap
Low-carb and high in protein.
Ingredients:
1 whole wheat or lettuce wrap (gluten-free option).
100g of grilled chicken breast in strips.
1/4 of grated carrot.
1/4 of a red bell pepper, sliced.
1 tablespoon of hummus.
Preparation:
Spread the tortilla and spread the hummus.
Place the chicken and vegetables in the center.
Carefully roll up, sealing the ends.
Cut in half and serve.
6. Afternoon Snack: Homemade Hummus with Sticks
Fiber and satiety.
Ingredients:
1 can of cooked chickpeas (drained).
1 tbsp of tahini (sesame paste).
Lemon juice.
1 clove of garlic.
Vegetables for dip: carrot, celery, cucumber.
Preparation:
Process the chickpeas, tahini, lemon, and garlic until a smooth cream is formed.
Add a little water if it is too thick.
Serve in a small bowl accompanied by raw vegetable sticks.
7. Dessert: Chia Pudding with Red Fruits
Guilt-free antioxidants.
Ingredients:
3 tablespoons of chia seeds.
1 cup of coconut milk.
1/2 teaspoon of vanilla extract.
1/2 cup of mixed berries.
Preparation:
Mix the chia, milk, and vanilla in a glass.
Stir well to avoid lumps.
Let it rest for 20 minutes and stir again.
Refrigerate for 2 hours until it reaches a gel-like consistency.
Serve with the red fruits on top.
A balanced diet is the fundamental pillar of a long and energetic life. Adopting vegetarian dishes, rich in nutrients, fiber, and antioxidants, is one of the best decisions you can make for your cardiovascular and overall health. At Mas Insurance, we are passionate about promoting holistic well-being, and that starts in the kitchen. It's not about restrictions, but about discovering the vibrant variety of flavors that the plant world offers.