Fitness & beauty care guide » Healthy recipes

Saturated Fat

admin — Thu, 22 Apr 2010 11:58:30 +0000

Saturated fats are found in many foods, so it is important to know what more we agree to take or avoid as the norm.

Saturated fatty acids are found in all fats and oils, but are mainly found in animal fats are also saturated vegetable products such as cocoa butter and palm oil, peanuts and coconut. Saturated fatty acids to be highlighted are: stearic acid, found in red meat, butter and cocoa butter, palmitic acid in coconut and palm; butyric acid in butter, and arachidonic acid in peanuts .

Our body uses this type of fat, basically, to produce energy. The length of saturated fatty acids can vary, and the longer the molecule, the greater tendency to aggregate and stick, and more likely to be deposited in the cells, organs and arteries, causing health problems.
Red meat, dairy and other foods of animal origin are composed mostly of long molecules of saturated fatty acids, so that when consumed in excess can lead to cardiovascular problems, among many others.
However, one advantage of these fats is that they have few problems of rancidity, and maintain their integrity better than cooking oils.

On the other hand, sugars (glucose or dextrose, fructose, galactose, table sugar, maltose, lactose, dextrin, syrup and honey) and starches, especially refined (flour, rice, pasta, breakfast cereals, etc. ) can become saturated fat. These sugars and starches, once digested, are converted to glucose rapidly entering the blood. When this occurs, the body converts excess glucose into fatty acids, which bind to molecules of glycerol to form triglycerides. Once they become deposited in fat cells and organs or are transported by the blood to fat tissue to be saved. Many people with high triglycerides in the blood, are only concerned with reducing dietary fat, forgetting that sugars and starches adversely affect the health of our cardiovascular and endocrine system.

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Seasonal Mushroom Soup

admin — Wed, 17 Mar 2010 01:28:37 +0000

The recipes with mushroom always successful, as this soup of seasonal mushrooms, because these foods provide so much flavor and low in fat and calories.

Ingredients for the mushroom soup

400 g. fresh mushrooms.
2 onions tender.
6 garlic.
3 ripe tomatoes.
1 carrot.
3 liters of vegetable stock.
1 sprig of thyme.
Olive oil and salt.

For the minced

20 g. toasted almonds.
1 clove of garlic.

Development of mushroom soup

Fry the chopped onions until translucent, then add the carrots are cut into small dice and be soft when you begin to incorporate the sliced garlic and chopped tomatoes final clean skin and seeds.
When the sauce has absorbed the water that emit the tomatoes are added mushrooms clean and cut into thin slices, letting simmer, stirring occasionally.
When the mushrooms are tender bursts vegetables broth casserole lid and let it continue simmering until we see the soup ingredients espesita and integrated with one another, adding the chopped With just a few minutes to finish cooking .

Our advice
This mushroom soup may thicken with a few slices of toasted bread that can be put at the bottom of the plate by putting the hot soup over.

If you want this soup can be crushed mushrooms in a cream making and if we find it too light can boil once crushed with a little bread crumbs or cornmeal.

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Hummus (chickpea pate)

admin — Thu, 11 Mar 2010 05:25:42 +0000

Humus is a chickpea pate typical Arab cuisine though, today, has already become a very popular recipe around the world.

Ingredients for the humus

1 cup cooked chickpeas.
Juice of one lemon.
1 garlic.
1 tablespoon tahini (sesame puree)
Water.

Preparation of humus
- We mix the chickpeas with the remaining ingredients in a bowl and go through the mixer (blender or mixer)
- We add more lemon and more garlic to taste.
- We serve it on something crunchy (cookies, hard vegetables, bread …)
Our advice
For people who do not really like chickpeas, is a way to eat them with a different flavor.

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Natural Cooking Legumes

admin — Wed, 10 Mar 2010 05:12:59 +0000

The vegetables can be delicious and very digestive know we know how to cook them in advance with the cooking time of each.

Generally all vegetables require an entire night before soaking water to penetrate inside and they cook more easily.

The peas and lentils can be cooked directly without having soaked. The chickpeas are left soaked in hot water with salt.

One cup of vegetables is enough for four people with the proportion of water for cooking three water to one part vegetable (from five to one for soup).

During the first ten minutes should be boiled with rapid fire and uncovered, except for lentils and peas to remove any toxic element of the outer skin. Soybeans should boil over high heat during the first hour.

Do not add salt until vegetables are tender.

After boiling over high heat, reduce the heat to a boil very slowly and cover the pot, but not quite. A little oil prevents the broth out of the pot and soften the vegetables.

For ease of cooking and digestion of vegetables can add a piece of kombu seaweed in the water and a teaspoon of dill, fennel, cumin and caraway.

The onion, carrot and celery give a special flavor to the vegetables so it is interesting to add during cooking for flavor.

Once cooked, save it in an airtight container in the refrigerator to be consumed in various forms, in soup, mashed potatoes, salads, etc..

It’s a healthy dish and always ready.

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Omega 3 fatty acids

JosepArnau — Mon, 08 Feb 2010 13:50:40 +0000

In recent years many studies have been performed on all the benefits that Omega 3 fatty acids have on our health.

What are Omega 3 fatty acids?
They are a very healthy type of fat and essential for our body to function properly.

Natural sources

Animals: blue fish oil or fat is one of the most common (salmon, sardines, trout, etc.)..
Vegetables: soy or soybeans, pumpkin seeds, sesame seeds, nuts and seaweed.

Benefits and properties of Omega 3 fatty acids

Cardiovascular system: to help reduce or prevent cholesterol, triglycerides and hypertension will be of greatest help in combating cardiovascular disease. The arteries become more elastic and the blood is more fluid. The heart, of course, also work more easily.

Nervous System: Omega 3 fatty acids may help in case of depression (when there is no known cause), aggression, moodiness, poor concentration, hyperactivity and poor memory.
Joints: have a very appropriate anti-inflammatory effect in cases of arthritis and other rheumatic problems.
Pregnancy: help a good formation of the fetus, especially your nervous system.
Immune system: some people find less tendency to catch cold or recurrent infections.

How is the Omega 3?
When talking about Omega 3 fatty acids of animal origin (particularly fatty fish) is usually generated in the form of beads or capsules. It is important that has passed through a purification process so that it does not contain impurities, toxins and heavy metals.

The plant sources we can consume in their natural state: sunflower seeds, pumpkin, sesame and nuts can be added to breakfast cereal or almost any dish. The soy or soy can consume in its multiple possibilities (sprouts, oil, tofu, tempeh, sauce, textured soy, etc.).. Seaweed can be taken in soups, stews, rice, etc..

Ratio of omega 3 and omega 6 fatty acids
If we want optimal health or the relationship would be ideal ratio of 4 parts of omega 3 and 1 part of omega-6 fatty acids.

Did you know …?
Taking Omega 3 fatty acids in the form of oil is very important to take vitamin E to prevent rust and lose their effect.

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Rice Horchata

admin — Fri, 22 Jan 2010 07:11:31 +0000

Horchata is a drink of rice plant that can take both summer and winter because he knows just as good cold as well warm. As always, no need to ask if it is healthy because, like everything we recommend, it is.

Ingredients for the rice horchata

1 cup rice.
2 glasses of water.
1 tablespoon honey.
1 glass of soy milk.
Ground cinnamon.
A slice of lemon peel.

Production of rice horchata

Allow the rice to soak for 6 hours.
Crush in the same soaking water.
Add the lemon skin and keep at rest in the fridge (refrigerator) for 3 hours.
Remove lemon rind.
Strain with a cotton pad, or a very fine sieve, until no more liquid.
Add to this a pinch of cinnamon drink, a glass of soy milk and honey to taste.

Our advice
Serve this drink it cool.
Is kept in the fridge (refrigerator) for two to three days.

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What are Fats?

admin — Thu, 21 Jan 2010 09:10:43 +0000

Fats can be beneficial or detrimental to be very necessary to know which fats we should take and which to avoid that are in our diet. Certain fats reduce the risk of cancer, heart problems, arthritis, eczema, depression, etc..

Fats are healthy. In fact, they are absolutely essential to enjoy optimal health. Certain fats reduce the risk of cancer, heart problems, allergies, arthritis, eczema, depression, fatigue, infections, premenstrual syndrome … The list of symptoms and illnesses associated with the deficiency growing every year. If you have a phobia of fat, you’re deprived of essential nutrients for your health. However, it is important to know which fats are those which promote health and which predispose the body to get sick.

The most abundant fat in the body and diet are triglycerides.
At room temperature, they may be solids (fats) or liquids (oils), and provide more than twice as much energy per gram than carbohydrates and proteins. Our ability to store triglycerides in fat cells is unlimited, and an excess of carbohydrates, proteins or fats in the diet becomes converted into triglycerides and stored in adipose tissue or fat.
This kind of fat is divided into saturated, mono unsaturated and polyunsaturated.

Once the triglycerides are digested and absorbed, a molecule called “lipoproteins” of travel through the body. The very low density lipoprotein (VLDL) and low density (LDL), transport them to liver cells, while the high density lipoprotein (HDL) do the opposite, or liver cells to be eliminated. Therefore, high levels of LDL and VLDL are associated with risk of cardiovascular problems, compared with higher levels of HDL, by contrast, are associated with a lower risk of stroke, thrombosis and atherosclerosis, among other .

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Cheesecake “Mocha” on the fruit c chocolate crumb

admin — Mon, 02 Nov 2009 09:50:19 +0000

W Ameen sugar to fructose, we not only reduced the number of calories. But also reduced the consumption of sugar in general. So, instead of 1 2 / 3 tbsp. sugar, we need only 1 tbsp. fructose. In addition, fructose and dark chocolate make this cake perfect for use in training days: it is rich in protein that will help in building muscle mass and maintain the feeling of satiety; fructose same muscles fill with energy, without prejudice to the waist.

What:

Required:

1 / 3 cup biscuit crumbs (such as “Jubilee”)
1 tbsp. l. fructose

Cheese mixture:

700 gr. nonfat cottage
100 gr. low-fat cottage cheese (4%)
1 cup fructose
3 tablespoons flour
1 / 3 cup Irish Cream liqueur
8 egg whites
2 / 3 cup grated dark chocolate

Cream:

1 teaspoon instant coffee
1 / 2 teaspoon hot water
1 cup sour cream (10%)
2 tablespoons fructose

How:
P azogreyte oven to 180 degrees. Brush with olive oil round shape for baking. In a separate pan, mix cookie crumbs and 1 tbsp. l. fructose. Pour the mixture on the bottom of the form. Pass the curd through a meat grinder. Add the remaining flour and fructose. Slowly pour in liqueur and mix well. Add egg whites and again peremeshaye. Put cottage cheese mixture in the form. Sprinkle with grated chocolate. Bake 1 hour until golden crust. Allow to cool for an hour, then put the unit vector in the refrigerator overnight. In a small pan dissolve in hot water, instant coffee. Cool. Whip the cream with fruit sugar, gradually adding the coffee. Decorate cake sour cream. Cut in 12 pieces and serve.

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The tube – designer of “I’ll be what you want”

admin — Thu, 29 Oct 2009 15:36:14 +0000

What:

armyanckogo lavash bread type (eg “Pellet” from the “House of Bread”)
lettuce
cream cheese
Squash paste
cutting diced ham

How:

Spread melted cheese cake. Pave the entire surface of lettuce leaves. Then, on lettuce leaves to lay eggs and squash slices of ham. Collapse pipe, fix the little swords.

Options:

E that the recipe has an incredible number of options – it all depends on your imagination.
1) Depending on the taste of melted cheese (with mushrooms, Vetch, salmon, cream, etc.) will change the taste cakes.
2) squash paste can be easily replaced with eggplant caviar from or “Beans with ovoshami”, “Aubergine at home”, etc.
3) Instead of ham you can use chicken pieces
4) You can add dill and parsley to taste

In addition, this recipe can “facilitate” and “burdening” discretion and depending on what you plan meals (snacks, main dish, a light dinner).

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