Healthy Food

the healthiest dishes, according to a nutritionist

Who said taking care of your health had to come at the expense of your taste buds? Isabelle Huot, doctor of nutrition in Quebec, talks about what the cuisine of the world has the best to offer and its favorite recipes.

If there is one cuisine that is acclaimed, and rightly so, by nutritionists, it is the Mediterranean diet. ” The Mediterranean diet is the one that collects the most scientific evidence in terms of its power to prevent illnesses,” underlines Isabelle Huot. Before adding: “all Mediterranean cuisines are guarantees of health. 16 countries border the Mediterranean so Italian, Spanish, Moroccan, Lebanese and Greek recipes all have health benefits”. But what differentiates Mediterranean cuisine from the rest of the world? The Quebec specialist tells us more: “ All these cuisines are all rich in plants, an abundance of vegetables, fruits and incorporate vegetable proteins (legumes, nuts and seeds). They also contain good fats (particularly olive oil) and emphasize enjoy cooking and eating together “.

A cauliflower couscous: How about revisiting couscous by replacing the semolina with crumbled cauliflower? A fresh recipe to serve in salads with tomatoes, chickpeas, feta and mint!

Calories: 320 | Lipids: 12g | Carbs: 37g | Protein: 15g | Fibers: 8g

– Cut the cauliflower into large florets and coarsely mix the bouquets in a food processor to obtain a semolina reminiscent of couscous.

– In a large bowl, place all the ingredients.

– Mix and refrigerate at least 1 hour before serving.

Asian cuisine, rich in flavors

Another part of the world rich in dishes combining flavors and good nutritional balance: Asia. If it would be strange to speak of a unit of Asian cuisine as it is varied by the number of countries and culinary traditions, we can find many dishes that will delight gourmets looking for lightness.

Shrimp, cabbage, broccoli and coconut curry: Coconut flavored meals are popular! Curry, a simmered dish of Indian origin, wonderfully combines the flavor of coconut with shrimp and vegetables.

SHRIMP, CABBAGE, BROCCOLI AND COCONUT CURRY

Asian cuisine, rich in flavors

Servings: 6 Preparation: 10 minutes Cooking: 15 minutes

Calories: 410 | Lipids: 16g | Carbs: 42g | Fibre: 4g | Protein: 24g

INGREDIENTS

  • 15 ml (1 tbsp.) sesame oil
  • 500g raw prawns, peeled and deveined
  • 2 garlic cloves, minced
  • 45 ml (3 tbsp.) fresh ginger, grated
  • 5 ml (1 teaspoon) seasoning for exquisite meats Isabelle Huot Doctor of nutrition
  • 1 onion, chopped
  • 5 ml (1 teaspoon) garden vegetable seasoning Isabelle Huot Doctor of Nutrition
  • 375 ml (1 ½ cups) no salt added chicken broth + 15 ml (1 tbsp) cornstarch
  • 250 ml (1 cup) light coconut milk
  • 15 ml (1 tbsp.) red, green or yellow curry paste
  • 5 ml (1 tsp.) sodium-reduced soy sauce
  • 1-2 kaffir lime leaves (optional)*
  • 45 ml (3 tbsp.) peanut butter
  • ½ small cabbage, cut into pieces
  • 250 ml (1 cup) broccoli, florets
  • 1 lemon, for juice and zest
  • 5 ml (1 teaspoon) of exquisite fish seasoning Isabelle Huot Doctor of nutrition
  • 750 ml (3 cups) cooked white rice

*leaves of the bloodhound which can also be obtained dried

PREPARATION

– In a large non-stick pan, heat 10 ml of oil. Sauté shrimp 3-5 minutes or until nicely browned. Add half the garlic and ginger. Cook for 1 minute. Add the meat seasoning and mix. Reserve on a plate.

– In the same pan, add the rest of the oil. Sweat the onion, the rest of the garlic and the ginger for 1 to 2 minutes. Add vegetable seasoning.

– Moisten with the chicken broth (+ dissolved starch) and the coconut milk. Add curry paste, soy sauce and kaffir leaf(s). Mix and bring to a boil. Let reduce a little.

– Add the peanut butter. To mix together. Add vegetables and lime juice. Add Exquisite Fish Seasoning. Mix and cover to cook 3-5 minutes.

– Add the reserved prawns. To mix together. Serve immediately on a bed of rice. Garnish with seasoning for exquisite meats.

Isabelle Huot also insists on the interest of frequent vegetarian options in Asian cuisine, including Indian, Chinese and Japanese. “Vegetable proteins (legumes in particular) contain quality proteins, low fat and valuable fibres. Proteins and fibers contribute to satiety and therefore promote weight control,” emphasizes the expert.

Fish, to be enjoyed without moderation

Popular in Japanese cuisine, fish is undoubtedly a slimming ally. Isabelle Huot also insists on the consumption of fish that is too often forgotten in Western cuisine: “We should eat it 3-4 times a week to get the maximum benefit from it”.

A delicious Swedish recipe: salmon gravlax with beetroot, orange, dill and lime yogurt.

GRAVLAX OF SALMON WITH BEET, ORANGE AND DILL AND YOGURT WITH LIME

Fish, to be enjoyed without moderation

Servings: 6 Preparation: 15 minutes Waiting time: 12 to 24 hours

Calories: 150 | Lipids: 6g | Carbohydrates: 3g | Fibre: 0g | Protein: 21g

INGREDIENTS

Dry marinade:

  • 1 large raw beetroot, grated
  • 80 ml (1/3 cup) brown sugar
  • 80 ml (1/3 cup) sea salt
  • 30 ml (2 tbsp.) orange juice, freshly squeezed
  • 7.5 ml (½ tbsp.) fennel seeds, crushed
  • The zest of an orange
  • 30 ml (2 tbsp) fresh dill, chopped
  • 2.5 ml (1/2 tsp) black pepper
  • 1 salmon or trout fillet 500g, skinless

Lemon yogurt:

  • 180 ml (3/4 cup) 0% fat plain Greek yogurt
  • The supremes of a lemon
  • Juice and zest of one lemon
  • Chives, chopped, to taste
  • Salt and pepper, to taste

PREPARATION

– In a bowl, mix all the ingredients for the dry marinade.

– Coat the fish well with this marinade and wrap it in plastic wrap.

– Place the coated piece of fish on a baking sheet.

– Place another plate on the fish and add a weight in the center (to crush the fillet well and trap the taste).

– Leave to marinate for 12 to 24 hours in the refrigerator.

– Take out and remove the marinade from the fish. Run cold water quickly. Drain the salmon well.

– With a sharp knife, very thinly slice the fish fillet to make the gravlax.

– Mix all the ingredients for the yogurt sauce and serve with the gravlax and homemade toast.

Bowls, very healthy recipes

Bowls have invaded healthy restaurants in recent years. Whether they come from Hawaii like the Poké bowl (usually containing fish) or from California like the Buddha bowl (vegetarian version), these dishes are perfect for maintaining your figure, thanks in particular to the whole grains recommended by Isabelle Huot. “Oats, barley, quinoa, buckwheat: whole grains are too often set aside in favor of white pasta and white bread,” regrets the Quebec dietician.

Quinoa Poké Bowl: The Poké bowl, a small Hawaiian wonder, revisited

QUINOA POKÉ BOWL

Bowls, very healthy recipes

Servings: 2 Preparation: 15 minutes Cooking: 10 minutes

Calories: 329 | Lipids: 13g | Protein: 19g | Carbs: 37g | Fibers: 6g

INGREDIENTS

Quinoa :

* Prepare more quinoa for future lunches.

  • 250 ml (1 cup) dry quinoa
  • 500 ml (2 cups) fortified soy beverage, vanilla flavored

Poke Bowl:

  • 15 ml (1 tbsp.) vinegar
  • 2 eggs
  • 1/3 avocado
  • 250 ml (1 cup) pineapple and starfruit (or fruit to taste)
  • 125 ml (½ cup) 1% fat cottage cheese
  • 10 ml (2 tsp.) maple syrup

PREPARATION

– In a saucepan, bring the soy beverage to a boil. Add quinoa and cook for 10 minutes. Drain, set aside and let cool.

– In another saucepan, bring water to a boil, then add the vinegar. Gently add the eggs and cook for 3 minutes. Remove the eggs using a slotted spoon.

– In each bowl, place 125 ml (1/2 cup) of cooked quinoa, 1 egg and then half of the other toppings. Add a drizzle of maple syrup to each bowl.

Related Articles

Check Also
Close
Back to top button