Healthy food menu

Yesterday in my school classes we started talking about healthy food and I remembered that last year I had an activity that was about making menus only with foods that have vitamins, so I want to share with you those recipes that are really delicious. I am also going to tell you a series of steps to make a balanced meal.

There will be 2 breakfasts, 2 lunches, 2 dinners and 2 desserts, let's start with the breakfasts. 

Confined Eggs:

Ingredients: - Eggs. vitamin D, B6, B12, B2. - Mushrooms. - Baby corn. - Butter. Vitamins A and E - Salt to taste. Sodium - Bread or toast.

Preparation:

1. break and put the eggs in a bowl and add salt to taste. Beat the eggs well. 

2. Chop the mushrooms and put them in a separate bowl, add the corn. 

3. In a frying pan with butter, sauté the mushrooms and corn. 

4. When they are golden brown add the beaten eggs.

5. Remove the eggs from the pan, plate and serve with toast.

Happy pancakes:

Ingredients: - 2 eggs. Vitamin D, B6, B12, B2 - 2 cups of flour. Vitamin B1, B2, B3 - 11/2 cups of milk. Vitamin A and D - 1 tablespoon of cane sugar. Vitamin B - 4 tablespoons of yeast. Vitamin B - 1 tablespoon salt. Sodium - ¼ cup melted butter. Vitamins A and E - A dash of vanilla essence.

Preparation:

1.Beat the eggs very well and gradually add the other ingredients. A suggested order is: first the liquid ingredients and then the dry ingredients.

2. When you see no lumps the mixture is ready.

3. Take a frying pan and put it over low heat.

4. Butter the pan and drop a considerable amount of mixture.

5. As soon as it bubbles, turn the pancake with a spatula.

6. When you see the pancake is golden brown, remove it from the pan and serve it.

I made this recipe and this is how it turned out: 

or if you preffer a healthier way you can check this link https: //www.quakeroats.com/cooking-and-recipes/favorite-oatmeal-pancakes.

Now let's look at the lunches.

Tuna ceviche:

Ingredients: - Tuna. 3 cans. Vitamins B2, B6, B9, B3 and B12. - Avocado. Vitamins B3, B2, B5, B6, B1, E, C and K. - Tomato. Vitamin C, A and K - White or purple onion. Vitamin B, C and E - Garlic. 3 cloves. Vitamin C and B6 - Lemons. 5 vitamin C, B and E - salt to taste. Sodium  - tortilla. 4. vitamins: A, C, D, E, B1 and B2. - cucumber. Vitamin C - crackers.

preparation:

1. wash and dry the vegetables well. Chop the tomato, onion, cucumber, and garlic into fine cubes.

2. In a large bowl, mix the tuna previously drained and add the chopped vegetables. 

3. Squeeze the lemons directly into the mixture and add salt to taste.

4. Chop the avocados in half moons.

5. Take a frying pan and place the tortilla on the fire until it becomes hard.

6. Remove the tortilla from the pan and place it on the plate.

7. Take the mixture and put it on top of the tortilla.

8. Garnish with the previously cut avocados.

9. Serve with crackers.

Potato cream:

Ingredients: - 4 1/2 cups of chicken broth. vitamin B - 3 cups of washed potatoes. vitamin C - 1 ½ cups of chopped celery stalks without leaves. vitamins A, B1, B2, B6, B9, C and E - 1 1/2 cups and a half cups of milk. vitamin A and D - a sprig of finely chopped coriander. Vitamin C - six tablespoons of milk cream. Vitamins A, D, B1, B2 and B12 - one avocado. Vitamins B3, B2, B5, B6, B1, E, C and K - salt to taste. sodium.

Preparation:

1. in a saucepan put the broth with a little salt, the potatoes with peel and the celery and cook over medium heat until cook over medium heat until the potatoes are tender.

2. blend them together with the celery and strain the preparation.

3. pour the mixture back into the pot and bring the stove to medium heat.

4. add the milk and cook with the pot covered for 10 minutes.

5. finally, sprinkle some chopped cilantro and diced avocado. 

Let's continue with the dinner recipes.

Corona fruits:

Ingredients: - Orange. vitamin C - Banana. vitamins B6 and C - Peach. vitamins A, B1, B2 and C - Mango. vitamin A, B1, B2, B3, B5, B6, B9, C, E and K - Cheese. vitamin A, B2 and B12. - Ice cream.

Procedure:

1. Wash and dry well all the fruits.

2. Cut all fruits into cubes.

3. Grate the cheese and put it in a separate bowl.

4. Take a large glass or medium bowl and put the amount of ice cream if you want. 

5. Add the fruits and finally the grated cheese.

Super C shake

Ingredients: - 1 cup strawberries. vitamin c - 2 pineapple slices. vitamin c - Ice. - Granola

Preparation:

1.Remove the sepal or leaves from the strawberries and remove impurities from the pineapple.

2. Wash the strawberries.

3. Chop the pineapple and strawberries.

4. Put the ice and the fruits in the blender.

5. Take a glass and alternate the smoothie with the granola.

And last but not least THE DESSERTS! My favorites.

Peach litter:

Ingredients: - Peaches. vitamins A, B1, B2 and C - Butter. vitamin A and B - Flour. Vitamin B1, B2 and B3 - Sugar. Vitamin B

Procedure:

1. Mix butter, flour and sugar. You don´t have to make a lot of this, is only to cover the peaches.

2. Grease the mold with olive oil.

3. Put the peaches in a baking pan suitable for oven.

4. Top the peaches with the previously made mixture.

5. Put in the oven until the dessert is golden brown.

6. Serve and ready.

Apple compote:

Ingredients: - 5 peeled and cored apples. Vitamins B (B1, B2 and B6), C, phosphorus, potassium and calcium- ½ cup water- ½ cup sugar. Vitamins B2, B3, B6 and B9 or you can use stevia or honey. - ¼ teaspoon lemon juice. Vitamin C

Procedure:

1. Cut the apples into cubes and simmer them with the sugar and lemon juice for 15 minutes. 

2. Remove from the fire and let cool.

3. Blend the apples together with the water where you cooked them.

4. Put the compote back in the pot and heat until it thickens. 

5. Put it in a bowl and it's ready.

This post is getting too long, so in the next post I will show you how to make a balanced meal.

I hope you liked the recipes and that you use them, if you could notice some of the names I gave them have to do with the pandemic as "Corona fruits", I did it to give them a comic sense. The truth is that all the recipes are super delicious, I made them and my whole family liked them. 

And remember don't mind the mistakes, better eat a cake🥧.