5 homemade, Brazilian and healthy foods –

The situation has even turned into a scene from a children’s movie Ratatouille (2007): you put a spoonful of the food you love in your mouth, and suddenly you start remembering when you were a kid. Everyone has their so-called comfort food, a meal that brings nostalgia and emotional security — that affection for the stomach and heart, you know? —, and, for Brazilians, the best synonym of affective food is the homemade recipes that have been passed down from generation to generation.

Grandmother’s guava cake, aunt’s macaroni, father’s cheese bread… Yes, we have to recognize that they are generally low-nutrition foods with high doses of carbohydrates and fats, a perfect combination to turn the key to happiness in the brain, warns a study by Yale University, in the United States, from 2018. But going back to childhood flavors doesn’t have to be such a diet villain, you know? Below, we have listed some comfort foods with a Brazilian feel that you probably loved as a child and that can be part of a healthy and nutritious menu.

Rice and beans

More classic and Brazilian than the duo rice and beans There is not! So, nothing better than starting with her. “The blend has a nutritional balance and provides the essential amino acids we need. Rice is an excellent source of carbohydrates, while beans are rich in protein and fiber, in addition to having significant amounts of iron and zinc”, says nutritionist Juliana Pandini, Nutrition coordinator at Centro Universitário Celso Lisboa, in Rio de Janeiro.

In order not to overdo the calories, the ideal is to follow the 2:1 rule (two servings of rice for one of beans) and invest in the full carbohydrate version. “O brown rice it has B complex vitamins, magnesium and potassium”, explains the nutritionist. Not to mention the highest dose of fiber too.

Beans, on the other hand, ask for some strategies to improve the absorption of iron by the body. Combine it with a source of vitamin C — we don’t usually eat feijoada with orange for nothing, see? — is a good way out and also ensures the best use of the nutrient in the body.

Chicken with okra

The typical dish of Minas Gerais cuisine not only brings advantages for its wonderful flavor, but also for some benefits for the organism. Okra is rich in vitamin B, C, calcium, folic acid and fiber, and its small amount of calories counts an extra point for those who want to lose weight.

Even the famous “drool” of the food, hated by many people, is an ally. “It has a good amount of mucilage, fibers that delay the process of gastric emptying, and thus promote a feeling of fullness. satiety”, says Juliana.

To ensure an even healthier recipe for traditional chicken with okra, select the leanest parts of the chicken, such as the breast, and avoid the skin. In this way, the amount of fat will be less.

Chicken pie with vegetables and vegetables

Wheat flour guarantees the carbohydrate; the chicken, the protein; while the vegetables, the fibers, vitamins and minerals. A complete meal that can be made even better. “Replace white wheat flour with wholemeal and invest guilt-free in the use of tomato to prepare the recipe. The fruit contains lycopene, an antioxidant and anticancer substance”, advises the nutritionist.

Beef mince with vegetables

Easy, practical and fast. The dish’s only work is having to chop everything into cubes and put it in the pan. The end result has a lot proteinvitamins, minerals and complex carbohydrates, those that take longer to digest and cause satiety for longer.

“One tip is to opt for lean meats, such as filet mignon, and add saffronparsley, chives, carrots, tomatoes, lemon and pepper to make the minced meat even tastier and more nutritious”, teaches Juliana.

Chicken soup

That story that soup is the dish for those who are sick may not have much scientific basis, but there’s nothing better than betting on it on days when the body is more fragile. “Research has already shown that the preparation of soup is often associated with care: the stronger people’s emotional relationships, the more satisfaction they find when taking the soup. soup”, explains Juliana.

If you like to prepare the dish when the cold hits, try adding ginger to the recipe. It has anti-inflammatory action and can help with sore throat.