In children and young people of school age, it becomes a fundamental food for healthy growth and development. For lunch, it is recommended to balance the different types of foods, such as proteins, vegetables, fruits, carbohydrates and dairy products and, in order to maintain a healthy weight, it is ideal that the lunch contains an abundant portion of vegetables, a moderate portion of cereals, lean meats and, if you have a good appetite, legumes such as beans or lentils that are sources of vegetable protein and fiber.
To learn more about eating habits, we Have shared 5 recipes for lunch that you can prepare at home.
1. Green sandwich – Healthy Food
To make the sandwiches, toast the bread and apply a thick layer of mayonnaise on one side of both loaves. Add the avocado, the mozzarella, the tomato, the cucumber, the pickled onion and the lettuce leaves in one of the loaves. Finally, cover with the other slice of bread and serve.
2. Roll of Pita Bread with Chicken and Vegetables
To prepare the sauce, mix the peeled cucumber, lemon juice, garlic, olive oil and a pinch of salt in a blender. In a bowl, add the yogurt and minced mint to the mixture, stir until the mixture is uniform and store in the refrigerator.
Cut the chicken breast into thin strips and, in a non-stick pan, saute with a few drops of olive oil. When they are golden brown, spread the chicken over the pita bread, as well as some lettuce leaves, some slices of tomato and others of onion. Season with spices and roll well pressing without letting the filling out. So that it does not open, it can be crossed with a toothpick and served with the sauce.
3. Chicken Salad with Lime and Spicy Sauce
Season the chicken with salt and pepper. In a bowl, mix the chicken and the file and add the chicken, at least for 20 minutes. On a grill greased with olive oil or in a pan with nonstick, put the chicken to roast. Add the pineapple slices for 3 or 4 minutes per side.
Apart, combine the lettuce, avocado, tomato, and red onion and serve on the plate. Mix the ingredients of the dressing, the vinegar, the lime juice, the sea salt, and the honey and add them to the salad. When the chicken is ready, serve and enjoy.
4. Rich Quick and Economical Tuna Salad
To prepare this, In a large bowl, mix the tuna, paprika, onion and cucumber. Add the sesame oil and lime juice on top and stir to combine everything. Put salt and pepper to taste, serve and garnish with sesame seeds. This is one of the best option for quick and healthy lunch.
5. Rich Easy-to-Prepare Vegetable Soup
In a saucepan, heat the olive oil over medium heat (if you want to add protein, you can put bacon or chicken pieces) and add the onion, carrot, celery, and potatoes, adding salt and pepper to taste. Cook stirring constantly until the vegetables soften and the onion is transparent. Add the garlic and cook for 2 minutes. Add the tomatoes, the water (or chicken broth), the bay leaf and the slice of parmesan. Bring to a simmer, season with salt and pepper and add the kale. Cook over low heat until the potatoes and kale are tender. Remove from heat and add pasta or rice and serve with basil, grated Parmesan cheese and a teaspoon of olive oil.
6. Delicious Vegetarian Spinach Quesadilla
In a pan with nonstick, heat the olive oil and butter and fry the onion. Add the garlic and spinach and sauté for 3 or 4 minutes, add salt and pepper to taste and remove from heat. Aside, in a bowl, beat the egg and mix it with cheese.
To remove the extra liquid from the spinach, squeeze it with your hands and add them to the egg and cheese mixture and stir. Put this filling on the tortillas and fold them in half. In a non-stick pan with no oil, roast the doubled tortillas on each side and serve, if desired, with cream cheese.
Go ahead and start a healthy food routine with this menu of 6 healthy lunch recipes.