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Nutrition

The most fit recipes are made in the spring

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We suggest the 5 most fit recipes made in the spring.

Granola

A delicious and nutritious snack full of energy for every hour of the day.

Ingredients (for 24 pieces, with about 160 calories each): 200 gr. blonde raisins, 2 tbsp. oat flakes (500 ml), 2/3 cup (165 ml) honey, 1/2 cup. peanut butter (125 ml), 1 tbsp. unsalted almonds (250 ml), 3 tbsp. black couverture in drops, 1-2 tbsp. cinnamon, 2-3 tbsp. sesame black

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Execution: In a small saucepan or large kettle, heat the honey with the peanut butter until they are liquid, without boiling. Alternatively, melt them in the microwave for 20 ” and stir. Put the raisins in the blender for 1 -1. Minute, until they come together and look like pulp. Put the almonds in a mortar or mortar for seconds and coarsely chop them.

Put the almonds and flakes in a comfortable bowl and add the raisin pulp and the liquid mixture of honey and peanut butter. Mix very well to homogenize. Add the remaining ingredients and mix.

Pour the mixture into a pan (20 X 20 cm or 18 X 22 cm) or in a long cake tin, lined with oil-based glue or double transparent film, which is enough around. Press the mixture evenly so that there are no gaps and cover with the excess oil / film. Put in the freezer for at least half to 1 hour.

Remove the oil paste / membrane and cut vertically at 12 and horizontally at 2. The granola in bars is ready. Wrap, if desired, the pieces in a transparent film or paper and keep in the refrigerator.

Salad

with chicken breast and asparagus

Royalty free stock photos free - © pxfuel

Our second suggestion from fit recipes is light and rich in protein and fiber.

Ingredients: (for 1-2 people) 4 flitz. spinach, λι fl. asparagus cut into pieces, 1 tbsp. chopped red pepper, 4 tbsp. corn, 4 tbsp. chopped basil, 1 sliced ​​avocado, 1 chicken breast cooked and chopped

For the dressing: 2 tbsp. vinegar, 2 tbsp. olive oil, 1 tbsp. Dijon mustard, juice of 1/2 lemon, 1 tbsp. honey, a little salt

Execution: In a bowl, pour the dressing ingredients and mix. Put the salad ingredients in another pan and pour over the sauce. Our salad is ready.

Green salad with caramelized beef

The nutritional value of beef is combined with the fiber and vitamins of green, leafy vegetables.

Ingredients (for 2 servings): Various vegetables for salad (1 lettuce, 1 iceberg, lola, red cabbage), 1 bunch of arugula, 2 boiled beets, 150gr. beef fillet, 2 tbsp. olive oil, 3 tbsp. balsamic salt-freshly ground pepper

Execution: Wash and drain the vegetables, and then cut them into chunks in a salad bowl. Peel the boiled beets, cut them into squares and add them to the salad bowl. Cut the fillet into strips, and after heating olive oil in a pan, brown it for a minute on each side. Add salt and pepper, quench with balsamic vinegar and leave for another 60 ” in the pan to caramelize the sauce. After letting the meat cool for a few minutes, add it to the salad, pouring over the sauce.

We found the recipe on Argiro.gr.

Galopoulas fillet with Spinach

Ingredients: (for 2-4 people) 4 minutes turkey fillets, 500 gr. spinach, 1 small green pepper, 1 clove of garlic, 1. tbsp. olive oil, salt, pepper

Execution: Boil the spinach in salted water for about 3 minutes until soft. Then drain and cut into small pieces. Cut the pepper into small pieces and boil it in salted water for about 2 minutes. Then add it to the spinach together with the chopped garlic. Season the mixture with salt and pepper, preferably.

Season the turkey fillets with salt and pepper and then place the spinach mixture on top of each fillet. Wrap each fillet so that it has the filling inside and place them in a pan. Pour a little oil on top of each one and bake in a preheated oven at 190 degrees Celsius for 30 minutes. We can accompany the stuffed fillets with grilled or boiled vegetables, salad or puree.

Total pens with Tono

Our latest suggestion from the fit recipes is the combination of carbohydrate + lean protein!

Ingredients (for 2-4 people): 1 tbsp. olive oil, 2 large tomatoes, half a box (250 grams) of concentrated tomato juice, 2 cloves of garlic, 400 grams of canned tuna in water, 1 packet of wholemeal penne, 4 tbsp. grated yellow cheese with low fat, 1 cup frozen vegetables mixed, oregano, salt, pepper

Execution: Boil the pennies only in water for as long as indicated on their packaging. In a saucepan place the chopped tomatoes, tomato juice, garlic, vegetables, a little oregano, oil, salt and pepper. Add a little water until the ingredients are evenly covered. Boil for about 10-15 minutes until the vegetables are soft. At the end add the tuna until warm. Mix with the penne and serve with a little grated cheese on top.