<p>Mancarurile sanatoase sunt cele care sunt bogate in nutrienti si sarace in grasimi nesanatoase, zaharuri si sare. In general, acestea sunt mancarurile care contin o varietate de legume, fructe, proteine slabe si cereale integrale. Acestea ajuta la mentinerea unei greutati sanatoase si la prevenirea bolilor cronice, cum ar fi diabetul de tip 2 si bolile de inima.</p>
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<p>3 idei de mancaruri sanatoase</p>
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<p>Salata de legume cu o dressing de ulei de masline si otet balsamic</p>
<p>Oua ochiuri cu avocado pe toast</p>
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<p>Supa de legume cu quinoa si ierburi proaspete.</p><div class="amp-ad-wrapper amp_ad_1 ampforwp-incontent-custom-banner ampforwp-incontent-ad3"><amp-ad width="336" height="280" type="sulvo" data-ad="andreilaslau.ro_amp_display_336x280" class="demand-supply"></amp-ad></div>
<p>Indiferent de ce alegi sa mananci, este important sa te asiguri ca obtii o varietate de nutrienti si sa limitezi cantitatea de grasimi, zaharuri si sare. In general, mancarurile care sunt bogate in legume, fructe, proteine slabe si cereale integrale sunt considerate sanatoase.</p>
<h3>Pentru salata de legume, ai nevoie de urmatoarele ingrediente:</h3>
<p>1 cana de broccoli taiat in bucati mici</p>
<p>1 cana de conopida taiata in bucati mici</p>
<p>1/2 cana de ardei gras rosu taiat in bucati mici</p>
<p>1/2 cana de morcovi rasi</p>
<p>1/4 cana de ceapa verde tocata</p>
<p>2 linguri de ulei de masline</p>
<p>2 linguri de otet balsamic</p>
<p>1 lingurita de miere</p>
<p>Sare si piper dupa gust</p>
<p>Pentru dressing:</p>
<p>Intr-un bol mic, amesteca uleiul de masline, otetul balsamic si mierea. Adauga sare si piper dupa gust si amesteca bine pana se omogenizeaza.<br />
Pentru salata:</p>
<p>Intr-un bol mare, amesteca toate legumele taiate. Adauga dressingul si amesteca bine pana cand toate legumele sunt bine acoperite.<br />
Serveste salata proaspata, eventual cu un pic de branza feta sau seminte de susan tocate pentru a adauga un plus de savoare.</p>
<p>Sper ca ti-a placut reteta si ca o vei incerca acasa. Pofta buna!</p>
<h3>Iata reteta pentru supa de legume cu quinoa si ierburi proaspete:</h3>
<p>Ingrediente:</p>
<p>1 ceapa mare, taiata cubulete</p><div class="b03d97280e765d707d336f444dd9d428" data-index="5" style="float: none; margin:0px 0 0px 0; text-align:center;">
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<p>1 morcov, taiat cubulete</p>
<p>1/2 telina, taiata cubulete</p>
<p>1/2 cana de quinoa</p><div class="amp-ad-wrapper amp_ad_1 ampforwp-incontent-custom-banner ampforwp-incontent-ad1"><amp-ad width="336" height="280" type="sulvo" data-ad="andreilaslau.ro_amp_display_336x280" class="demand-supply"></amp-ad></div>
<p>4 cesti de apa sau supa de pui</p>
<p>1 lingurita de sare</p>
<p>1/2 lingurita de piper</p>
<p>1 lingurita de cimbru uscat</p>
<p>1 lingurita de cimbru proaspat, tocat</p>
<p>1/4 cana de ierburi proaspete (patrunjel, marar, cilantro)</p>
<p>Mod de preparare</p>
<p>Pune ceapa, morcovul si telina intr-o oala mare si adauga apa suficienta pentru a acoperi legumele. Pune oala pe foc mediu si fierbe legumele pana devin moi, adaugand apa daca este necesar.<br />
Dupa ce legumele s-au fiert, adauga quinoa, sare, piper si cimbru uscat. Fierbe supa inca 10 minute, pana quinoa este fiarta.</p>
<p>Inainte de a servi supa, adauga cimbru proaspat si ierburile proaspete tocate marunt. Serveste supa calda si savureaza-o cu un pic de paine integrala sau crutoane din cereale integrale.</p>
<p>Sper ca iti va placea supa de legume cu quinoa si ierburi proaspete. Pofta buna!</p>
<h3>Iata reteta pentru oua ochiuri cu avocado pe toast:</h3>
<p>Ingrediente:</p>
<p>2 oua</p>
<p>1 avocado mare, copt si curatat</p>
<p>2 felii de paine integrala</p>
<p>1 lingurita de ulei de masline</p>
<p>1/2 lingurita de suc de lamaie</p>
<p>Sare si piper dupa gust</p>
<p>Mod de preparare:</p>
<p>Pune oala cu apa la fiert, apoi adauga ouale si fierbe-le pentru 7 minute, sau pana cand sunt facute ochiuri.</p>
<p>In timp ce ouale fierb, pune feliile de paine integrala la prajit intr-o tigaie mica, peste foc mediu. Prajeste painea pana devine crocanta, apoi intinde avocado copt pe feliile de paine prajita.<br />
Cand ouale s-au facut ochiuri, scoate-le cu o spumiera si taie-le in jumatate. Pune ouale pe avocado si adauga putina sare si piper dupa gust.</p>
<p>Inainte de a servi, stropeste ouale cu putin suc de lamaie si presara ierburi proaspete, cum ar fi patrunjel sau cilantro, dupa preferinta.</p>
<p>Sper ca iti va placea aceasta reteta sanatoasa si gustoasa. Pofta buna!</p>
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