14 practical and healthy recipes to make quarantine easier –

have an arsenal of practical and healthy recipes to prepare at home has never been more essential. Whether savory, sweet or afternoon snacks, the easier they are to prepare, the better. We’ve selected some recipes from chefs and nutritionists that will not only help you with your busy quarantine routine, but are also part of a balanced diet. Check out:

savory dishes

1. Cauliflower pizza

– (@renatabranconutri/Disclosure)

According to nutritionist Renata Pigliasco (@renatabranconutri), creator of the recipe, cauliflower is rich in nutrients. “It contains vitamins (C and B complex), beta-carotene, fiber, antioxidants and phytochemicals. In addition to improving the immune systemthese substances increase the liver’s ability to neutralize toxic substances,” she explains.

Ingredients:

3 cup. grated cauliflower;
1 cup. grated cured cheese;
2 col. (soup) from spices and dried herbs (it can be turmeric, parsley, rosemary, thyme, basil);
1 egg;
4 clear.

Method of preparation:

Mix all ingredients in a blender. Unite a shape with olive oil and place the dough to bake (200°C) for 20 minutes. Remove from the oven and mount the stuffing you want. It is worth putting tomato, cheese, broccolituna… Bake again until browned.

2. Vegan coxinha

– (@laarimichelin/Disclosure)

Recipe created by Laari Michelin (@laarimichelin).

Ingredients:

1 medium roasted sweet potato;
2 col. (soup) oat flour;
1 col. (soup) flaxseed flour;
1 col. (soup) coconut milk cream;
Salt and spices to taste;
Mushrooms (shimeji or shitake);
Oil.

Method of preparation:

Mash the potato with a fork and mix in the oat flour until it forms a pasta. Season with salt and herbs, and set aside for at least 1 hour in the fridge. Slice the mushrooms, grill them in oil and season. Then, take the dough and shape it into a coxinha, filling it with the mushrooms. Wrap in coconut milk cream and coat with flaxseed flour. Take it to the oven for 20 minutes (220ºC).

3. Light milk bread

– (@vanessa.rangeli/Disclosure)

Recipe by consultant Vanessa Rangeli (@vanessa. rangeli).

Ingredients:

8 col. (soup) skimmed milk powder;
2 eggs;
1 col. (soup) yeast;
Salt to taste.

Method of preparation:

Mix well the powdered milk, the eggs and the salt. Lastly, add the baking soda and stir some more. With the oven preheated, place the dough to bake for 20 minutes (180°C).

4. Spinach omelette

Illustrative picture (@teamnogueira_cachambi/Disclosure)

Recipe created by nutritionist Gleice Rocha, from the Team Nogueira Cachambi gym (@teamnogueira_cachambi).

Ingredients:

2 eggs;
150 g of spinach;
2 col. (soup) skimmed milk powder;
1 col. (soup) of fine herbs;
1 clove of crushed garlic;
70 g of ricotta.

Method of preparation:

Put all the ingredients in the blender, except the ricotta. Mix until you get a smooth mixture. Then pour it into a frying pan greased with oil. Expect to gold one side and turn. Stuff with the ricotta.

5. Wholemeal pasta salad with tuna

– (Renata Alimentos/Disclosure)

Recipe created by chef Heliane Fonseca for the brand Renata.

Ingredients:

250 g of whole grain pasta fusilli (screw) type;
1 liter of water for every 100 g of pasta;
Half a cup of olive oil tea;
1 can of green corn;
1 can of peas;
1/2 diced onion;
1 cup. chopped green smell;
2 seedless tomatoes cut into small cubes;
2 cans of tuna in medium cubes;
1 col. (tea) of salt;
1 col. (tea) black pepper;
1 cup. (tea) of cherry tomatoes.

Method of preparation:

In a large pot, add 1 liter of water for every 100 g of pasta and cook according to package directions. Drain and wrap the pasta in olive oil. In a salad bowl, add the pasta and the other ingredients of the salad. Season with salt, pepper and oil. Mix gently. Decorate with the tomatoes. Serve.

6. Wholemeal pasta with arugula pesto

– (Renata Alimentos/Disclosure)

Recipe developed by the brand Renata.

Ingredients:

1 package of spaghetti-type pasta;
1 liter of water for every 100 g of pasta;
100 g of buffalo mozzarella in strips;
1 cup. (tea) olive oil;
3 cup. (tea) of washed arugula leaves;
1 garlic clove without shell;
50 g of chopped walnuts;
1 col. (soup) lemon juice;
1 col. (tea) of salt;
1 col. (tea) pink pepper.

Method of preparation:

In a large pot, use 1 liter of water for every 100 g of raw pasta and cook according to package directions. Drain.

In the blender or processor, add the arugula, garlic, walnuts, olive oil, lemon juice and salt. Beat until it’s homogeneous. Reserve.

In a large skillet, lightly sauté the pasta with the pesto. Remove from fire. Serve individual portions decorated with pieces of buffalo mozzarella and pink pepper.

7. Stuffed eggplants

– (@vulcanosculgat/Disclosure)

Vulcano Restaurant recipe (@vulcanooscarfreire).

Ingredients:

4 units of Eggplant;
80 g of capers;
50 g of anchovies;
150 g parmesan;
100 g of pecorino;
Pepper to taste;
Flower of salt to taste;
30 g of chopped parsley;
10 g of chopped chives.

Method of preparation:

Cut the eggplants horizontally without removing the root tip. In a large pot, place water and cook the eggplants (cover the pan so they cook evenly). After 25 minutes, remove the eggplants, scrape the pulp and save the whole peel.

Place the pulps in a bowl and mix with the rest of the ingredients. stuff the eggplants with the seasoned pulps. Place in the oven (200°C) for 10 minutes.

8. Chicken with fresh curry, cinnamon and ginger

Illustrative picture (Unsplash/Playback)

The nutrition team at Kurotel Contemporary Health and Wellness Center (@kurotel_), created a new special e-book Kur: Recipes for Immunity. See one of the recipes in the book.

Ingredients:

500 g of chicken breast;
1 col. (dessert) grated ginger;
1 col. (tea) cinnamon powder;
2 handfuls of cilantro;
1 handful of mint;
1 col. (tea) ground black pepper;
Juice of one lemon;
4 cloves of garlic, peeled and minced;
Sea salt to taste;
1 col. (soup) of olive oil.

Method of preparation:

Cut the chicken into strips and season with a little salt. Sauté with a little olive oil until it starts to brown. Reserve. In the blender, beat the cinnamon, the ginger, coriander, mint, black pepper, garlic, salt and lemon juice with 200ml of water. Add this sauce to the chicken and bring to a boil to finish cooking.

9. Sweet dishes

chia pudding

Illustrative picture (Unsplash/Playback)

Recipe idealized by the nutrition doctor Esthela Oliveira (@draesthelaoliveira).

Ingredients:

1 col. (soup) of seeds sizzle;
2 col. (soup) of light coconut milk;
2 col. (soup) of water;
Stevia sweetener;
Vanilla essence to taste.

Method of preparation:

Arrange the chia seeds in a bowl with a smooth bottom. mix the coconut milk with the water, sweetener and vanilla essence and pour over the seeds. Stir gently to incorporate well. Take to the fridge for about 40 minutes. The chia will form a pudding-like gel. You can add fruits of your choice.

10. Banana pancake

– (@teamnogueira_cachambi/Disclosure)

Recipe created by nutritionist Gleice Rocha, from Team Nogueira Cachambi (@teamnogueira_cachambi).

Ingredients:

two bananas well matured;
2 col. (soup) oat bran;
2 eggs;
Coconut oil (or butter) for greasing.

Method of preparation:

Crack the eggs into a bowl and add the oat bran. Mix, and add the mashed bananas. Pour into a greased skillet and turn on the fire. When golden on one side, turn. You can garnish with cinnamon and banana slices.

11. Gluten-free and sugar-free crepes

Illustrative picture (Unsplash/Playback)

Recipe created by Brissa Loselli (@brissa).

Ingredients:

2 eggs;
2 col. (soup) olive oil, coconut oil or ghee butter;
1/2 cup. almond vegetable milk;
1 col. (soup) sweetener;
1/2 cup. filled with oat flour or chickpeas;
1 banana;
Sugar-free dulce de leche.

Way of doing:

Mix the egg, olive oil, vegetable milk, sweetener and flour — it can be either with a fork or in a blender. In medium fire, unite the skillet using the olive oil and pour the mixture, turn as soon as one side is golden. Stuff with sliced ​​banana and sugar-free dulce de leche.

12. Low carb pudding

– (@chef.saschi/Disclosure)

Recipe created by Chef Saschi (@chef.saschi).

Ingredients:

5 eggs;
1/2 cup. of water;
400 g of lactose-free cream;
110 g of Adoçã (apple sugar);
20 g of butter.

Method of preparation:

Put the sweetener, water and butter in a small pan and leave it on low heat. Stir until you get a caramel. Add half of milk cream and stir until a homogeneous mixture is obtained. Let it thicken slightly and turn off the heat. When cool, blend in a blender or use a mixer for a creamy texture.

Then beat the eggs in a blender for about 2 minutes at high speed. Add the other ingredients (the rest of the cream and the mixture you just made) and beat for another 1 minute.

Prepare a caramel by melting a little apple sugar with water and pour it into the bottom of a mold. Then transfer the cream. Cover the mold with aluminum foil and bake in a bain-marie (at a low temperature) until it passes the toothpick test (by sticking the pudding with an object, it has to come out dry, not wet). Develop only after it cools down completely. Refrigerate for at least two hours before serving.

13. Fake chocolate mousse

Illustrative picture (Unsplash/Playback)

Recipe idealized by the nutrition doctor Esthela Oliveira (@draesthelaoliveira).

Ingredients:

1 skimmed yogurt;
1 col. (tea) unsweetened cocoa powder;
1 col. (dessert) cocoa nibs or chestnut paste (vegetable cream);
Sweetener Stevia or Xylitol.

Method of preparation:

Mix well the yogurt, the sweetener and the cocoa until obtaining a homogeneous texture. Take it to freeze. When ready to serve, add the nibs or paste.

14. Vegan corn cake

– (@mirianrochachocolates/Disclosure)

This comfort food was created by chef Mirian Rocha (@mirianrochachocolates).

Ingredients:

2 cup. boiled green corn;
2 cup. coarse cornmeal;
1 cup. of wheat flour;
1 1/2 cup. of sugar tea;
400 ml of coconut milk;
1/2 cup. grated coconut;
1/2 cup. of Oil;
1 col. (tea) of salt;
2 col. (soup of fermIt ischemical nto in powder.

Method of preparation:

Blend the oil, sugar and coconut milk in a blender, gradually adding the wheat flour, corn flour and salt. Separate the dough into a bowl and beat separately the green corn.

Then add the corn to the dough, mix more and add the yeast. Stir gently. Pour the dough into a medium baking dish already greased with oil and flour…