healthy and sustainable diet

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An easy formula for a sustainable and health-friendly diet is to ensure that your plate is 50% vegetables and fruits, 25 whole grains and 25 proteins, both of vegetable and animal origin, as long as the latter are low in saturated fats; This is suggested by several specialists, including those involved in the “New Guide to Canadian Food.”

The WHO’s suggestion for those who want to switch to a plant-based diet without being familiar with this style of eating is to do it gradually and adopt a regimen in which meat is present without being the central element.

Gradual changes and more flexible dietary patterns also allow for appropriate cultural shifts, notes the paper “Plant-Based Diets and Their Impact on Health, Sustainability, and the Environment.” Plant-based diets have the potential not only to improve human health but also to reduce environmental impacts.

fresh vegetable sandwich

4 servings 10 min simple 8 slices of Bimbo Linaza bread + 2 avocados + ¼ cup of washed, disinfected and chopped cilantro + 8 slices of tomato + 16 slices of cucumber + ½ cup of sprouted lentils + 1 cup of broccoli sprouts + 120 grams of sliced ​​goat cheese + 4 tablespoons of olive oil + Mustard

PREPARATION

Toast the bread. Using a fork, mash the avocado with the cilantro and spread over 4 slices of bread. Arrange the tomato, cucumber, cheese, lentils and germ. Season with olive oil and salt. Spread the remaining bread with mustard and place it as a lid.

Lentils:

rich in minerals and vitamins; They are also an excellent source of vegetable protein.

quinoa wrap

4 servings 15 min simple ¾ cup cooked quinoa + 1 finely chopped celery stick + 2 chopped broccoli florets + ¼ cup toasted peeled pepitas + ¼ cup toasted sunflower seeds + 4 tablespoons olive oil + 1 lemon, juice + 4 Tía Rosa tortillas + 3 sliced ​​radishes + 1 avocado + 1 sliced ​​pumpkin Chipotle yogurt dressing ½ cup plain unsweetened yogurt + 1 teaspoon salt + 1 pinch of sugar + 1 chipotle pepper

PREPARATION

Mix the quinoa, celery, broccoli and seeds in a bowl. Season with olive oil, lemon juice, salt and pepper. Heat the tortillas and visualize them divided into four. Make a cut from the diameter towards the center. Arrange the avocado in the room next to the cut, in the other room the quinoa salad. And in the remaining quarters the radishes and pumpkin, respectively. Fold in four in such a way that it looks triangular and layered. Heat on the comal. Yogurt dressing with chipotle. Blend all the ingredients and serve with the wrap.

Seeds: they provide flavonoids, Omega 3 and vitamin E.

Quinoa: Source of protein, iron, calcium, potassium, magnesium, phosphorus, zinc and manganese.

egg toast

4 servings 10 minutes simple 4 slices of Bimbo Rye bread + 1 avocado + 1 sheet of julienned nori seaweed + 2 cups of baby spinach leaves + 4 eggs + 1 tablespoon of oil

PREPARATION

Toast the bread. Slice the avocado and arrange on top. Cover with spinach leaves and seaweed. Beat the eggs lightly, season with salt and pepper and cook in a pan with olive oil. Arrange the scrambled egg on the toast. Rectify seasoning.