The Spanish Society of Community Nutrition (SENC) has recently produced food guidelines for the population, which include the new Healthy Eating Pyramid. It maintains the basic principles we already knew, but adds new factors like nutritional supplements such as vitamin D or folates.
A novel aspect of these Guidelines is the interest in teaching the population the need to have a healthy, but also a eco-friendly, just and socially and environmentally sustainable diet, which respects ethical practices in agriculture, livestock and fishing, and where seasonal and nearby products prevail, while encouraging consumers to invest enough time in purchasing food and assessing the nutrition label information, to enjoy their meals with company and defining steamed cooking as the healthiest technique.
These guides also offer tips developed by nutritionists to lead a healthy life, which we’ve collected below. Learning how to make healthy menus for the day to day can be easy if we’re familiar with the food pyramid. As an example, we propose five healthy dishes that will be delightful for this summer. We can enjoy all them at the restaurant Bendita Locura Coffee & Dreams, en Madrid.
Quinoa detox salad
Made with quinoa, spinach, roast chicken, tomato, orange, cilantro and lime vinaigrette… It helps awaken gastric juice activity and facilitates digestion, it’s also very good and contains a large amount of phytochemicals due to its colors and mix.
This is one of the most popular dishes in Lebanese cuisine. It’s made with semolina, feta cheese, cherry tomatoes, red onion, black olives and yogurt and mint sauce. A perfect and triumphant recipe for when temperature goes up, but we still want to keep our rhythm and enjoy sports, but in summer and in the coldest months. It’s also low in fat, very rich in fiber and B vitamins.
Citrus marinated salmon
Served with pita bread and mustard sour cream, it’s a gift for the palate, and for your health. Salmon, by being marinated in citrus juice, preserves all its properties which aren’t few, and brings a large amount of proteins, omega 3 and very interesting vitamins for when you want a healthy diet.
Beef carpaccio tatin with arugula and parmesan
For all those who want to take care of themselves without giving up on animal foods, this dish is perfect due to its protein and fiber combination or the vitamins provided by its other ingredients (C for the arugula).
Violet ice cream with cookie crumble
Made with the same essence as the traditional sweets, this ice cream has become a favorite for many gourmets due to its delicate flavor and unmistakable aroma. The ice cream’s creaminess combined with the crumble’s crunchy texture, and the violet’s sweet and refreshing touch, have made this dish one of our favorites.