To comply with the recommendations of a healthy diet we can resort to prepare light and low calorie dinners that, in addition, can avoid the problem of a heavy digestion during the night.
The trick for a dinner that is not heavy is to include legumes and whole grains , ingredients that can be prepared very quickly, they satisfy a lot but do not swell (unless we eat too much).
1. Stuffed avocado: light and low calorie dinners
Empty half avocado , chop the meat and mix it with other ingredients that you like. For example, with tomato, chopped piquillo peppers, apple, fresh parsley, fresh cilantro, spring onion, young garlic, sweet corn, grated carrot, etc. Serve it in the avocado peel, which serves as a bowl. Although it seems little, half a good size avocado can fill a lot.
2. Lettuce rolls
With the leaves of the romaine lettuce we can make fresh rolls in a very short time and take advantage of what we have in the fridge . Just a bit of cooked brown rice, avocado, peppers, onion, broccoli, kale , sprouts and sprouts, pickles (such as beets, olives or capers), grated carrots, corn kernels, etc.
To be able to roll them well, it is enough to use the most tender parts of the lettuce, while the parts closest to the stem can be cut in julienne and add to the filling, with which we should try not to pass.
3. Salad jacket
To prepare another of these light and low calorie dinners, just follow these simple steps:
- Make a batch of small potatoes steamed and let them cool. Use 2 or 3 and keep the rest in the fridge for other dishes.
- You just have to cut them and mix them with grated carrot, onion, red pepper in strips, olives and a couple of chopped tomatoes.
- Align with olive oil and lemon or vinegar. I like to also put tahini, which makes it even creamier.
What about salad can be stored in a bowl for the next day in the fridge. If you add a little vegetable mayonnaise and crush it with your fork, you get a very good and fresh sandwich filling .
4. Fruit salad
Use what you have and what is in season : apple, pear, melon, cherries, blueberries, raspberries, banana, etc. Cut everything into pieces and smooth it with natural soy yogurt without sugar, a pinch of lemon juice and, if you want, some mint leaves. You can put over it a coconut of coconut cream mounted with a touch of cinnamon.
The only trick for fruit salads is to choose very tasty and ripe fruits, and leave them in the fridge before making the salad so they are fresh. In addition, to get the best quality products, buy fruits in the greengrocer or in the market better than in supermarkets.
5. Assorted vegetable patés
Another good option for light and low calorie dinners are vegetable patés. Also, the good thing about them is that they will last you several days and you can use them for more meals . Prepare hummus, eggplant paté, mushrooms, etc. Put a little of each of them to dine with a few slices of toasted wholemeal bread, a salad of tender leaves, a tabulé, etc.
6. Homemade gazpacho
Gazpacho and salmorejo are the perfect dishes for a light dinner in summer. If you usually repeat the gazpacho, before cutting it cut the cucumber and let it soak with a splash of vinegar or lemon juice and a pinch of salt . Then drain it, wash it and add it with the rest of the ingredients.
Do not spend too much with garlic, or use roasted garlic. You can take advantage of a day that you give vegetables to put a couple of heads of garlic and keep them in the fridge for when you need them.
7. Soups and broths
Finally, another good idea to prepare light and low calorie dinners is to use broths or soups. Part of a clear broth, for example water with a couple of dried shiitake mushrooms and, if you want, a piece of kombu seaweed. Add a good spoonful of miso when it begins to boil, removing it from the heat.
To these broths we can add tofu in cubes , tempeh a la plancha, half a cup of cooked quinoa, cooked brown rice or another cereal that we have already made, which are leftovers from another meal.