4 healthy and practical recipes to make in up to 30 minutes
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Cooking is great therapy and keeps your hands busy while your mind relaxes. But with the busy schedule of everyday life, it can be hard to spend hours in the kitchen. And to keep your diet balanced, you can learn healthy recipes that you can make in 30 minutes .
Continue reading this article that we at Citas have prepared to help you in your day-to-day life.
Practicality in the kitchen and quality on the plate
Preparing quick meals doesn't mean making unhealthy recipes! Check out four practical and healthy recipes that you can make in 30 minutes.
Fit pancake
Perfect for breakfast or pre-workout, the fit pancake is also gluten-free.
Ingredients
1 eggs
1 ripe silver banana
½ cup (tea) of flaxseed or oat flour
½ teaspoon ground cinnamon
1 tablespoon of water
1 teaspoon baking powder
How to do it
In a deep dish, mash the peeled banana. Then add the egg and mix with a fork. When incorporated, add the cinnamon and stir.
Add the flaxseed or oat flour and mix. Then add the tablespoon of water and mix again. If the dough is too heavy, add another tablespoon of water. Add the yeast and mix gently.
Using a non-stick frying pan, turn the heat to medium-low. Add a little olive oil just to prevent the dough from sticking.
Once the pan is hot, simply pour in the pancake batter in small amounts. When bubbles start to form on the surface, it's time to flip it. To help, cover the pan.
Once ready, you can serve it with molasses, honey and banana.
Oatmeal porridge
Great for breakfast or dinner, especially on cold winter days, oatmeal is a quick and practical meal.
Ingredients
- 2 cups (tea) of vegetable milk
- 1 and ½ tablespoon of sugar
- 5 tablespoons of oats
- Cinnamon (to taste)
Preparation method
Add a cup of milk to the pan and turn the heat to low. Then add the dry ingredients to the cup, mix and add the liquid milk. Mix.
When the milk heats up, without boiling, add the second cup of the ingredients to the pan, turn the heat to medium and stir constantly until bubbles form and it acquires consistency. Serve on a plate with banana.
Omelet
A great meal and high in protein, the omelet is quick and easy to make.
Ingredients
3 eggs
Salt (to taste)
Black pepper (to taste)
Parsley (to taste)
Grated parmesan cheese (to taste)
Butter
How to do it
Crack the three eggs into a bowl, add the salt and pepper and mix gently. There is no need to overmix.
Then, over low heat, heat a non-stick frying pan. When heated, add two tablespoons of butter and add the egg mixture.
Spread the contents in the frying pan and wait for it to set. Then, just turn it over and add the filling, cheese and chopped parsley to taste. Close the omelet and serve with salad and rice.
Pasta with tomato sauce
A good pasta is good at any time of the day, especially when time is short!
Ingredients
500 g of pasta
1 can of peeled tomatoes
4 cloves of garlic
4 tablespoons extra virgin olive oil
Calabrian pepper (to taste)
Black pepper (to taste)
Parsley (to taste)
1 tablespoon butter
Salt (to taste)
How to do it
Bring a large pot of 5 liters of water to a boil. Meanwhile, slice the garlic and chop the parsley.
When the pasta water boils, add two tablespoons of salt, mix and add the pasta. Let it cook for the time indicated on the package.
In another pan, over low heat, add the olive oil and garlic. When the garlic becomes transparent, add the Calabrian pepper to taste and leave for 1 minute.
Then add the tomatoes and mix. If desired, mash the tomatoes with your hands before adding them to the pan. Season with salt and black pepper to taste and cook over low heat.
When the sauce has a sweeter flavor, it means it is ready. Add the butter, parsley and, if necessary, adjust the salt.
Drain the pasta and add it directly to the pan with the sauce. Serve with grated Parmesan cheese.
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