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Sometimes we make the mistake to think that a healthy diet requires planning and that is impossible to eat healthy if we live in a "non-stop" routine. Well, this past week I proved myself that this is possible. I didn't stop for a minute and the time I had to cook and prepare a decent meal wasn't much, though this didn't stop me to prepare healthy, nutritious, delicious and most important: quick meals. If you follow me on Instagram, you already know what I've been eating but if you don't, here it is what I ate this past week.
Na foto em cima têm um prato que fiz em literalmente 15 minutos. Coloquei um ovo a cozer e entretanto fiz uma espécie de guacamole/hummus. Esmaguei algum grão de bico e um abacate, até ficar uma pasta. De seguida adicionei alguma cebola picada, 1 colher de sopa de azeite, vinagre e uma pitada de pimenta. Misturei bem até tudo ficar envolvido. De seguida cortei 1 tomate e meio, descasquei o ovo e coloquei tudo num prato, juntamente com 3 colheres de sopa do guacamole. Envolvi tudo e feito! Podem ainda adicionar alguns "verdes" como espinafre, alface ou couve.
On the photo above there's a dish that I made in literally 15 minutes. I started by boiling an egg and while it was cooking I made some guacamole/hummus. With a fork I mashed some chickpeas and one avocado. I mixed it all together and then I added some chopped onion, 1 tbsp of olive oil, some vinegar and a pinch of pepper and I mixed it all again. Then I cutted 1 1/2 tomatoes and I added it to my plate as well as the egg. Then I scooped out 3 tbsp of the "guacamole" and one last time, mixed everything together. And there you have it! Delicious and simple.
Na primeira foto: quinoa (cozida em 15 minutos com sal e louro), 2 mãos cheias de espinafre cortado, 2 tomates cortados e 1 ovo cozido. Temperem com azeite e pimenta a gosto.
On the first photo there is cooked quinoa (just cook it in boiling water for 15 minutes with a pinch of salt and a bay leaf), 2 handfuls of spinach (chop it up!), 2 cutted tomatoes and a boiled egg. Season with some olive oil and pepper.
Na foto de baixo misturei feijão frade com tomate, espinafre picado, alguns vegetais congelados (passei-os por água a ferver e "cozi-os" no microondas por 2 minutos) e algumas azeitonas. Temperem com cebola picada, azeite e vinagre de sidra.
On the second one I mixed some black-eyed peas with tomato, chopped spinach, some frozen vegetables (rinse them with hot water and cook them for 2 minutes in the microwave) and some olives. Season with olive oil, chopped onion and cider vinegar.
Na foto seguinte misturei quinoa cozida, um abacate, cenoura ralada e algumas azeitonas. Temperem como preferirem. Apenas temperei com vinagre de cidra.
Next photo: cooked quinoa, one avocado, grated carrot and some olives. Season with some cider vinegar or any other seasoning you like.
Next photo: cooked quinoa, one avocado, grated carrot and some olives. Season with some cider vinegar or any other seasoning you like.
E para terminar, uma cobinação já conhecida por muitos: atum com grão de bico, tomate e cebola picada. Temperem com azeite, vinagre e oregãos.
In this last pic there's a typical "last minute portuguese meal": chickpeas mixed with tomatoes, tuna and chopped onion. Season with some olive oil, cider vinegar and oreganos. Enjoy!
In any of the recipes I seasoned with salt (only the cooked quinoa) but you can do it if you like!
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