Good nutrition is key to maintaining a good health. The problem is often times we do not know how to cook the fruits and vegetables our nutritionists recommend. Today, we’ll focus on the following vegetables and on a fruit known for its high contents of vitamin A and E.
Vegetables: lettuce, artichokes, kale, beets, carrots, red peppers, broccoli. Fruit: Melon
Enjoy!
#BEhealthy #SAIN
VEGETARIAN SALMAGUNDI | Chef Oropeza
INGREDIENTS
[one_half]
- 4 cups shredded jicama
- 1 ½ cup julienne lettuce
- 2 pieces of tomatoes, seeded and diced
- Part ¼ red onion julienne
- ¼ cup finely chopped celery
- ½ cup chopped cilantro
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- ¼ cup lemon juice
- Pinch of salt
- 1 piece diced avocado
- 2 tablespoons apple cider vinegar
- ¼ cup olive oil
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PREPARATION – Cooking Time: 20 minutes
Mix in a bowl jicama, lettuce, tomatoes, onions, celery, and cilantro. Add lemon juice and enhance the flavor with a little salt and pepper.
Stir well; add avocado, apple cider vinegar and olive oil. Mix lightly, making sure not to over beat the avocado.
Serve immediately and accompany it with crackers or “tostadas”.
GRILLED ARTICHOKES | SeCocina.com
INGREDIENTS
- 16 small artichokes
- Extra virgin olive oil
- Sea salt
PREPARATION – Cooking Time: 1 hour
Heat a pot of water. Add whole, washed artichokes and cook until they can be pierced with a needle: for approximately 30 minutes.
Let them cool for about 5 minutes. Still warm, remove the tough leaves, cut the top third of each artichoke (the dark color will show you exactly where to cut) and cut them in half lengthwise, as shown in the picture above.
Heat a large skillet or griddle and add a few drops of olive oil. Place all the artichokes in a single layer, with the inside part touching the pan. Grill them over medium heat until toasted.
Serve them with olive oil and season with sea salt.
KALE, MUSHROOMS AND TOMATO PIZZA | Cocina Facil
INGREDIENTS
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- 2 cups of kale
- 1 cup grated Parmesan cheese
- 4 pitas
- 2 cups sliced crimini mushrooms
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- ⅓ cup of chopped tomato
- ¼ cup nuts
- 2 tablespoons of olive oil
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PREPARATION – Cooking time: 15 minutes
Evenly spread the kale and cheese on the pita bread. Add mushrooms, tomatoes and pine nuts (to taste) and sprinkle a little olive oil on top.
Bake at 180 C for 8 minutes or until pitas are crisp. Remove from oven carefully and serve immediately. You can add paprika to intensify the flavor. Enjoy!
KALE CHIPS | Cocina Facil
INGREDIENTS
- 2 cups of kale
- Olive oil
- Sea salt or piquín
PREPARATION – Cooking time: 10 minutes
Place the kale on a baking sheet and drizzle with a little olive oil. Bake until crisp. Add some sea salt or piquin, a hint of lemon and enjoy as an afternoon snack.
HEART HAPPY JUICE (BEETS, CARROTS, APPLE AND MINT LEAVES) | Cocina Facil
INGREDIENTS
- 1 small peeled beet
- 2 carrots
- 1 apple
- 4 mint leaves
PREPARATION – 5 MINUTES
Put all the ingredients in a juice extractor and serve immediately.
CHICKEN AND QUINOA STUFFED BELL PEPPERS | Cocina Facil
INGREDIENTS
[one_half]
- 1 cup of cooked quinoa
- 1 chicken breast sliced into small cubes
- ½ red onion, chopped
- 2 tablespoons of soy
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[one_half_last]
- 1 tablespoon fresh chopped epazote
- 1 tablespoon olive oil
- 2 red bell peppers
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PREPARATION – Cooking time: 30 minutes
Sprinkle salt and pepper on the chicken and fry the cubes in a skillet over high heat with olive oil. Add the onions, soy and cook for a few minutes. Add the quinoa, epazote, salt and pepper (as desired).
Cut the bell peppers and take out the seeds. Fill them with the chicken mixture and serve with a light dressing made up of lemon juice, olive oil, sea salt, black pepper and paprika.
BROCCOLI PIZZA | Mr. BROKO
INGREDIENTS
[one_half]
- 1 Base pizza
- Broccoli ½
- Fried tomato sauce
- Ham (optional)
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- Parmesan cheese
- Salt
- Oregano (optional)
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PREPARATION – Time: 30 minutes
Boil a pot of water, add the broccoli and cook for a few minutes. Remove until cooked “al dente”, you have to make sure you don’t overcook it so that it doesn’t turn into a broccoli paste. Chop the broccoli into small pieces, add a pinch of salt and mix with the Parmesan cheese.
Lay the pizza base on a flat cooking pan. Add the tomato sauce; then evenly spread the broccoli and cheese mixture on top. Place the pizza in the oven to 200C degrees, until golden and cheese has melted.
MELON BALLS WRAPPED IN PROSCIUTTO | Bell’ Alimento
INGREDIENTS
- 1 cantaloupe – chilled
- ½ lime – juiced
- Prosciutto
- Mint leaves
- Balsamic glaze
PREPARATION – Cooking time: 15 minutes
Half the melon and remove seeds. Using a melon baller scoop out as many balls as possible and transfer to a medium bowl. Pour lemon juice over melon balls for a zesty kick.
To assemble: Cut prosciutto into strips and wrap around melon balls. Garnish with mint leaves and a drizzle of balsamic glaze for a sweet and tangy taste.