6 healthy dinner ideas for winter

Doctors and nutritionists advise us to eat a light dinner , because at night, when we do not do any type of physical activity, food is processed more slowly and fewer calories are used than at other times of the day.

We should have dinner 2 hours before going to sleep, avoid fried foods, sweet desserts and carbonated drinks.

Some recommended foods for dinner are fruits and vegetables, lean meat, turkey, chicken, fish and yogurt.

In addition, eating light and small meals has several benefits:

You sleep better and have restful sleep.

It helps the metabolism work properly.

It helps produce hormones and prevent aging.

Helps maintain an adequate weight.

Improves digestion.

Promotes muscle regeneration.

INGREDIENTS (2 people):

1 pumpkin

1 Leek

4 Carrot

100 grs of green beans

2 tablespoons of aromatic herbs to taste

Salt and Olive Oil

PREPARATION:

We cut off both ends of the pumpkin and empty it out. We must empty it carefully because the base will be filled with filling.

We will cut what we take out into pieces and put it in a large bowl.

Remove the green part of the leek and cut it into slices of approximately the same size. Peel and chop the green beans and carrots.

We will add the aromatic herbs to taste, a little salt and oil to the bowl of vegetables and mix everything very well.

Season the base of the pumpkin with salt and pepper, coat with oil and add the vegetables.

Bake the pumpkin at 180º for about 35 minutes until all the ingredients are well cooked.

INGREDIENTS (2 people)

4 slices of crustless bread

300 g of filleted breast

2 lettuce leaves

1 tbsp mayonnaise

1/2 tbsp mustard

6 cherry tomatoes

Provencal herbs, pepper, olive oil and salt

PREPARATION:

Preheat the oven to 180ºC. Wash the tomatoes, make two cross-shaped cuts at the base and season them. Season the chicken fillets, sprinkle with herbs and drizzle with a little olive oil.

Bake the chicken breasts for 15 minutes. After this time, add the tomatoes and bake for 10 more minutes.

If you prefer, you can grill the tomatoes and chicken breasts.

Make a sauce by mixing mayonnaise and mustard. Cut the bread slices in half, spread the sauce on them, add a lettuce leaf, the fillets and the tomatoes. Cover the sandwiches and serve immediately.

INGREDIENTS (2 people):

1 bunch of wild asparagus

4 eggs

100 g of mushrooms

Garlic powder, olive oil, pepper and salt

PREPARATION :

Peel the asparagus using a peeler to remove the fibrous part. Blanch them in boiling salted water for 3 minutes.

Wash the mushrooms, dry them with a cotton cloth and cut them into quarters. In a frying pan with two tablespoons of very hot olive oil, sauté the mushrooms for 2 minutes, add the asparagus and cook for 1 more minute. Beat the eggs in a bowl and add them to the pan along with the asparagus and mushrooms. Add a pinch of salt, pepper and a little garlic powder.

Cook them until the egg acquires the desired texture.

Serve it freshly made and accompany it with a few slices of whole wheat toast.

INGREDIENTS (2 people):

150 g brown rice

50 g of green beans

1/2 onion

1 carrot, 1 green pepper and 1 clove of garlic

25 g toasted almonds

1 sprig of rosemary

Salt and pepper

PREPARATION:

Heat 2 1/2 times the volume of rice in water and season. Meanwhile, wash and chop the beans. When the water starts to boil, add the rice and beans. Cook for about 20 minutes (or follow the manufacturer's instructions) with the pot covered. Remove from the heat and let it rest for 10 minutes. Peel the carrot, onion and pepper, and cut them into cubes. Sauté the onion for 2 minutes in a pan with two tablespoons of very hot olive oil. Add the pepper and carrot and cook for 10 more minutes on low heat. Peel and chop the garlic clove and rosemary and add the almonds to the mixture. Sauté everything for one minute in the pan with a tablespoon of oil.

Finally, add the rice and beans to the pan along with the vegetables. Sauté for a couple more minutes and serve in individual bowls.

INGREDIENTS (2 people):

4 medium zucchini

2 tablespoons of ground almonds

1 glass of milk

Salt

Pepper

Olive oil

PREPARATION:

Wash the courgettes (with or without the skin) and cut them into very small pieces. Add a little oil and start to sauté the courgettes. In about 10 minutes or less they will be tender and then add the milk.

We cover the saucepan and let it thicken. About five minutes will be enough, and we adjust the salt and pepper to taste.

Remove from heat and place directly into the blender. Blend all these ingredients until you get a smooth puree.

With the base ready, we will give it a crunchy touch with some ground almonds. If we like, we can add hazelnuts or walnuts to give it a more intense flavor.

INGREDIENTS (2 people):

400 g of hake/monkfish fillets or any other white fish

100 g of mushrooms

100 g green pepper

Garlic powder, onion powder, salt, pepper and olive oil

PREPARATION:

Cover the base of a steamer with water and place the pieces of fish seasoned with salt and pepper in it. When the water starts to boil, cook the fish for 10 to 15 minutes. Meanwhile, wash the mushrooms, dry them with a cotton cloth, and cut them into quarters. Wash the peppers and cut them into thin strips. In a frying pan with two tablespoons of hot olive oil, sauté the peppers for 3 minutes, add the mushrooms and cook for 3 more minutes. When the hake is cooked, break it up and add it to the pan with the vegetables, mixing carefully so that the hake does not fall apart completely. Season with a little pepper, garlic and onion powder.