Tag Archives: nutrition

30 healthy avocado recipes

Hello, dears!

Do you like avocados?

According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains:

  • 64 calories
  • almost 6 grams of fat
  • 3.4 grams of carbohydrate
  • less than a gram of sugar
  • almost 3 grams of fiber

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

You may be wondering, is an avocado a fruit or a vegetable? In fact, avocados are actually a fruit. They are great in both savory and sweet dishes. I collected 30 delicious recipes for you. Enjoy!

 

30avocadorecipes

Click here to see all the recipes.

You don´t need an Evernote account to see the notes, but I´m sure you´ll love the app. You can get it here 😉

30 healthy lamb recipes

Lamb is richer in iron than chicken or fish. Being rich in high-quality protein and many vitamins and minerals, lamb can be an excellent component of a healthy diet.

The protein content of lean, cooked lamb is usually 25-26%. The fat content may range from 17-21%. Contains slightly higher levels of saturated fat than beef and pork. Lamb is a rich source of Vitamin B12, Selenium, Zinc, Niacin and Phosphorus.

Go to the notebook.

Download Evernote.

 

 

30 healthy egg recipes

 

Hello dears!

Who doesn´t love eggs? They are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2. The whites contain vitamin D, B6, B12, selenium, zinc, iron, and copper.

These are my favorite recipes where the egg is the main ingredient. I strongly recommend you the painted boiled eggs 🙂

painted-boiled-eggs.jpg

Click here and get all the recipes 🙂

30 healthy cod recipes

The white, mild flavored flesh of cod is available throughout the year and is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking.

Cod belong to the same family (Gadidae) along with both haddock and pollock. It’s not surprising that the words “cod” and “cold” are so similar since cod need the cold, deep, Arctic waters to grow, reproduce and survive.

Besides being an excellent low-calorie source of protein (a four-ounce serving of cod contains over 21 grams), cod contains a variety of very important nutrients like vitamin A, vitamin D, vitamin E, and omega-3 fatty acids (EPA and DHA).

Click here and get the recipes.

30 cod recipes.jpg

30 Sweet Potato Healthy Recipes

Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

One medium sweet potato will provide well over 100% of your daily needs for vitamin A, as well as 37% of vitamin C, 16% of vitamin B-6, 10% of pantothenic acid, 15% of potassium and 28% of manganese. You’ll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, and folate.

Sweet potatoes are a great source of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color, which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.

Keep the skin on! The color of sweet potato skin can vary from white to yellow, purple or brown but no matter what color it is, make sure you do not peel it off. A sweet potatoes skin contributes significant amounts of fiber, potassium, and quercetin.

I hope you enjoy these healthy recipes!

30sweetpotatohealthyrecipes.jpg

60 healthy salmon recipes

Salmon are considered “anadromous” which means they live in both fresh and salt water. They are born in freshwater where they spend a few months to a few years (depending on the species) before moving out to the ocean. When it’s time to spawn, they head back to freshwater.

Salmon appearance varies greatly from species to species. Species like chum salmon are silvery-blue in color while some have black spots on their sides, like the Atlantic salmon. Still others, like the cherry salmon, have bright red stripes. Most of these species maintain one color when living in fresh water, then change color when they are in salt water.

Salmon is a popular food. Classified as an oily fish, salmon is considered to be healthy due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D.

Fresh or canned, have salmon any night of the week with these easy recipes:

30 healthy salmon recipes

30 healthy canned salmon recipes

30healthysalmonrecipes.jpg