After many celebrations and family feasts, it becomes essential to return to a healthy eating routine. The polvorones and roscón de Reyes are behind, fruits and vegetables arrive to sustain a balanced diet and counter the Christmas excesses. To restart the routine with delicious, simple recipes, here are three healthy, easy-to-prepare options.
Rice salad with salmon and avocado
Rice salad with salmon and avocado. Shutterstock
Contents for four people:
- 4 cups of rice
- 20 cherry tomatoes
- 500 grams of fresh salmon
- 2 avocados
- 1 or 2 cucumbers depending on size
- 2 tablespoons mustard
- rocket
- white wine vinegar
- extra virgin olive oil
- salt to taste
Rice salads are a reliable hit in any version. The first step is to prepare the sauce and let it rest until it is time to use it. In a bowl combine vinegar, extra virgin olive oil, salt and mustard. Mix gently to integrate the ingredients.
To assemble the salad, dice the tomato and cucumber into small cubes and slice the avocado. Remove the salmon skin and bones if needed, then cut the salmon into small cubes. Pan-fry the pieces. Cook the rice or use ready-to-serve rice. When everything is ready, place the rice in a bowl or plate, top with the salmon and vegetables, and finish with the reserved dressing.
Chinese noodles with chicken and vegetables
Chinese noodles with chicken and vegetables. Shutterstock
Ingredients for four people:
- 200 grams of noodles
- Half a red pepper and a green pepper
- 250 grams of chicken breast
- 3 cloves of garlic
- 50 grams of pak choi (Asian cabbage); can be replaced with cabbage
- 6 tablespoons soy sauce
- 30 grams of onion
- 100 grams of mushrooms
- 100 milliliters sunflower oil
- Pepper and salt to taste
Noodles are a staple in every pantry and can save a dinner or quick meal. Note that noodles cook faster than pasta and are ready in about five minutes. If desired, reserve a splash of cooking water to use as a soup base or to prevent sticking.
To prepare the chicken, finely chop the garlic and set it aside. Slice the chicken breast into thin strips and wait for the garlic to release its aroma in the oil before adding the chicken so it cooks without browning. Add soy sauce and let it reduce before removing the chicken from the wok.
Add a little more oil to the same pan and toss in the peppers and onion. Cook for about three minutes, then add a tablespoon of soy sauce. Add the mushrooms with a few drops more oil and stir in the pak choi until tender. Finally, add the noodles and toss over low heat for a minute or two, stirring constantly to prevent sticking. Return the chicken and vegetables and mix until well combined.
Baked spinach gratin
Baked spinach gratin. Shutterstock
Contents for four people:
- 400 grams fresh spinach
- 50 milliliters extra virgin olive oil
- 50 grams wheat flour
- 400 milliliters milk
- Half a tablespoon coconut (optional)
- Salt and pepper to taste
- 50 grams cheese for gratin
Spinach should not be cooked too long to preserve its nutrients. It can be sautéed for about eight minutes until just tender. Then pour the oil into a pan over medium heat and add the spinach, stirring until fully cooked.
For the béchamel, sprinkle the flour over the spinach and mix. Gradually add the milk while stirring until a lump-free cream forms. Season with salt, nutmeg, and black pepper. Continue cooking until the sauce thickens slightly. This mixture is then spread over the dish and ready to serve, while still hot.
For oven gratin, preheat to 180 degrees Celsius and bake for about five minutes after sprinkling cheese over the spinach. Watch carefully to avoid burning the cheese, aiming for a perfectly bubbly, lightly golden top.