7 simple and healthy first courses that will fill you up

We summarize the healthy keys to these recipes:

It stands out for its content in quality protein and amino acids that favor its use: more than 9 real grams per 100 grams. In addition, these proteins are not accompanied by a large amount of fatsand these have a healthy profile.

Buckwheat or buckwheat is not only suitable for coeliacsbut its contribution of soluble fiber contributes to reduce and slow down the absorption of fats and glucose, which results interesting in diabetes, and has beneficial effects in the prevention of colon cancer or cholesterol. By maintaining the feeling of satiety It also helps not to snack between meals.

Its concentration in minerals such as magnesium and vitaminsabove all from group Badds to its contribution of flavonoids: a very powerful cocktail at the service of health, with which we have prepared some simple and grateful gnocchi. They can also be made with the traditional mixture of potato and flour plus buckwheat.

2. Include nuts

The heart-healthy Mediterranean diet usually includes nuts, low in cholesterol but high in fat. hazelnut is no exception: it contains up to 62% monounsaturated and polyunsaturated fats, which gives hazelnuts a beneficial cardioprotective effect. In addition, the hazelnut provides good doses of protein (13%) and fiber (7.5%).

The contribution of minerals such as calcium, phosphorus and magnesiumessential for growth, makes hazelnuts highly recommended for women pregnant or lactating, as well as for children which are in the growing season. On the other hand, they provide small amounts of folic acid (A serving of 30 grams of hazelnuts provides 5% of the recommended daily amount).

Thinking of these palates, we propose a soft hazelnut velouteto which we can give more personality through raisins and thyme.

3. Add seasonal fruit and vegetables

The pumpkin resembles a Cinderella: under its simple and poor appearance hides a rich vegetable with a soft and sweet flavor, brimming with vitality and adaptable to both sweet and savory recipes. You just have to discover it. Rice, pasta, couscous, bulgur and spelt They allow you to prepare delicious recipes with pumpkin, as well as legumes, particularly chickpeas and adzuki beans.

Small specimens can be stuffed with these ingredients, as well as with seitan, meat or seafood. Onions, leeks, garlic, potatoes, zucchini, mushrooms, peppers, turnips, cabbage, green beans… are also combined with pumpkin in stir-fries and stews. we have chosen the taste of mushrooms to mix with the pumpkin in a delicious and simple risotto.

As for the persimmon, this delicious autumnal fruitcapable of arousing passions with its sweet and soft pulp, helps to strengthen health thanks to its fiber and its power antioxidantprotecting the body from free radicals and reducing oxidative stress in diabetes.

Persimmons, in addition to delighting with their sweetness, provide valuable nutrients; above all carbs, with 15% (mainly glucose and sucrose). In addition to relieving constipation, thanks to the slightly diuretic effect Persimmons wash away cholesterol and other harmful substances from potassium, helping to keep the last sections of the large intestine clean.

A persimmon (150 g) covers more than 40% of the beta-carotene daily requirements, the pigment that gives it its orange color and that the body transforms into vitamin A, essential for bones, tissues, the immune system and the eyes; and 11% of those of manganese. This mineral is important in the growth of newborns, the ability of blood coagulation and the functions of insulin.

With this fruit we can offer an interesting counterpoint to the most classic dishes, such as Cauliflower cream. In the recipe that we propose below we have added oats to increase their satiating and nutritional power.