Recipes with healthy fats

• Youth, health and beauty, and your biological clock

Published: 05/01/2010 - Updated: 07/20/2017

• Author: K. Laura Garcés G

Heart diseases are closely linked to diets rich in saturated fats, which are a veritable time bomb for the health and welfare of the whole body. However, not all fats are enemies of the body which, in fact, needs fats and oils to perform essential functions, the brain and the heart are formed by layers of fat.

The body needs fats which are called unsaturated fats, which are derived mainly from plant products such as cold pressed oils, seeds, milk plants, blue fish, etc. The harmful products to the body are the fried sausages and fats of animal origin (milk, meat, etc.).

Here we share some recipes that are made with friend fats, ideal for anyone, especially for those who have heart, circulation, cellulite or skin problems.

Salmon with herbs

Ingredients

• 4 tablespoons of butter
• 4 salmon slices
• 4 potatoes
• 1 tablespoon of coarse salt
• 2 bouillon cubes with herbs

Preparation

1. Prepare a cream with butter and bouillon cube with herbs.
2. Put the fish in the microwave with spoonfuls of dough on top, cover with cling film and put a 2 minute at maximum temperature.
3. Look if it’s done, as depending on the thickness, it may need a little more time.
4. Wash and peel potatoes, cut halved and sprinkled with coarse salt are also made in the microwave and smear the remaining butter.

Corn cream with almond milk

Ingredients

(makes 4 people)

• 4 corns tender and fresh
• 1 liter of almond milk
• 50 grams of cottage cheese
• 50 grams of liquid buttermilk or plain yogurt
• 80 grams of butter
• a pinch of ground black pepper
• little onion (small slice)
• cooking salt

Procedure

1. Slice and cook the corn tender. Liquefy cooked corn with almond milk. Cook the small slice of onion with a bit of butter, without brown and add to milk with the corn in a blender, and the black pepper, add two tablespoons of yogurt and cheese.
2. Liquefy everything together and cook in butter (40 grams).
3. If you like more butter, you can increase the amount but not more than 20 grams.
4. Now melt the butter, add to cast of corn puree and cook over medium heat, stirring always the cream for about 8-10 minutes, add two pinches of table salt. If the cream is too thick add a little more milk. At first boiling it off and go.

Wok of vegetables and vegetarian sausages

Ingredients

• 2 cups of cooked brown rice or grained
• 3 green onions cut into shields
• 1 cup of dragon's teeth
• 1 medium of squash, diced
• 1 grated carrot
• ½ cup of cooked corn kernels
• 1 piece of peeled ginger
• 4 tablespoons of soy sauce
• 4 vegetarian sausage cut into shields

Preparation

1. Cook rice with little salt. (You can use leftover rice from previous day). Reserve.
2. In a wok skillet, brown sausage in a little oil. Remove and reserve. Add green onions and carrots with ginger piece. Browning a little, add the Italian squash, stirring constantly, add the corn.
3. When all vegetables are "al dente", add the dragon's teeth and cook for 1 minute. Add rice (warmed in microwave), sausage and soy sauce. Stir well.
4. Check seasoning and if necessary add a little soy sauce. Serve immediately.

Vegetables and brown rice burgers

Ingredients

• 2 tablespoons of oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 125 grs. Of chopped almonds
• 1 / 4 kg of cooked brown rice
• 2 carrots, grated
• 1 tablespoon of chopped parsley
• 1 tablespoon of soy sauce
• Salt and pepper to taste
• 1 egg, beaten
• Bread crumbs to coat
• Oil for frying
• 1 package of cooked spinach
• 1 / 4 of cheese slices
• 1 package of special bread for hamburgers, integral (optional)
• Ketchup if you flip burgers with bread

Preparation

1. Brown onions in oil and garlic. Remove from heat and add the almonds, cooked rice, carrots, parsley, soy sauce and seasonings. Mix with beaten egg.
2. Form eight burgers, or more if you want smaller size, and cover with breadcrumbs. Fry burgers in oil, about 3 minutes on each side (the fire must be moderate). Place each burger on a bit of spinach and a few slices of cheese it. Browning in the oven and serve.

Soy meat stew

Ingredients

• 1 cup of soy meat
• 4 ripe tomatoes
• 1 red onion
• 5 cloves of garlic
• 1 / 2 leek
• 1 / 2 Italian Squash
• 1 carrot cut into thick strips
• Celery into thick strips
• Vinegar
• Sea salt and pepper
• Fresh Sage

Preparation

1. Soak the soy meat in hot water for half an hour and then drain.
2. Fry the diced onion, add garlic, and tomatoes, finely chopped, sauté and add a little hot water, cook 5 minutes, add soy.
3. Add chopped sage and cook for 10 minutes, add the chopped vegetables, bring to boil a bit, season, pour vinegar to taste and a pinch of brown sugar.

• K. Laura Garcés G

  Writer, therapist and lecturer. She is a lover of natural medicine and the power of mind and emotions in body and life. In addition, he has studied nutrition and develops appropriate diets to support this healing process.She has written more than 1500 articles in magazines in Spain and Mexico, winner of two literature contests. Linkedin.