5 recipes for fast, cheap and healthy food, according to Minister Garzón

According to data from the Aladino 2019 study, 40.6% of children between 6 and 9 years old are overweight. families with low incomes the percentage of obesity doubles.

With the aim of bringing nutritionally adequate resources to the population, the Ministry of Consumer Affairs has prepared a cookbook with 40 dishes that are fast, simple, cheap and healthy.

Most recipes can be cooked in 10 minutes, the ingredients are available in any supermarket and are cheap (35% are under one euro and 90% are under two euros per serving). The guidelines of the nutritional guides have also been followed.

Here is a selection of five dishes that can be found in the recipe book of the Ministry.

Fake cucumber, yogurt, and feta sushi

Ingredients

• 1 dutch cucumber (270 g)

• 1/2 yellow bell pepper (100 g)

• 1 natural Greek yogurt (125 g)

• 1/2 red onion (40 g)

• 1/2 cloves of garlic (3 g)

• Feta cheese (50 g)

• Lemon zest (3 g)

• Ground pepper

• Extra virgin olive oil, EVOO (10 ml)

Elaboration

1. Cut thin strips of cucumber with a peeler or mandolin.

2. Cut the bell pepper and onion into small squares.

3. Prepare a cream with the yogurt, the crumbled feta cheese, the finely minced garlic, the grated lemon peel, the ground pepper and a splash of EVOO.

4. Dry the cucumber well with kitchen paper.

5. On each strip, put a tablespoon of the cream, the pepper and the onion.

6. Roll it up and serve cold.

Zucchini and carrot noodles with walnut vinaigrette

Ingredients

• 2 carrots (200 g)

• 1 zucchini (200 g)

• 1 clove of garlic (5 g)

• 2 or 3 walnuts (25 g)

• 1/2 tablespoon of sesame seeds (12 g)

• AOVE (20 ml)

• Dijon mustard (3 g)

• Shall

• Vinegar

Elaboration

1. Wash the zucchini and carrot and spiral the noodles.

2. Sauté them over high heat with EVOO and minced garlic clove.

3. Prepare a vinaigrette with two tablespoons of EVOO, one of vinegar and a half of mustard.

4. Chop the walnuts.

5. Mix the sautéed vegetables with the vinaigrette in a bowl and sprinkle the chopped walnuts and sesame.

Harvard-style chicken poke

Ingredients

• 1/2 chicken breast (300 g)

• Precooked brown rice (125 g)

• 1 peach

• Melon (100 g)

• Canons (80 g)

• Tomate cherry (100 g)

• Pepino (100 g)

• 10 anacardos (8 g)

• Lemon juice

• AOVE

• Shall

Elaboration

1. Cut the breast into pieces in one bite and sauté in a pan with EVOO and salt.

2. Cook the rice in the microwave.

3. Peel and slice the peach and melon.

4. Slice the tomato and cucumber.

5. Assemble the poke.

6. Add cashews and season with EVOO, lemon juice and salt.

Homemade ramen

Ingredients

• Warm vegetal (1 l)

• Whole grain rice noodles (50 g)

• 2 eggs (150 g)

• Grated carrot (80 g)

• Bean sprouts (40 g)

• Green chives stems (20 g)

• Sesame seeds (10 g)

• 1 sheet of nori seaweed

Elaboration

1. Cook the eggs for six minutes, remove from the heat and put them in cold water to cut cooking.

2. Cook the noodles. Drain and reserve.

3. Heat the broth in the microwave and pour over the noodles.

4. Cut the stem of the chive into thin rings.

5. Add the grated carrot, the bean sprouts, the stem of the chive and the cooked egg, halved.

6. Garnish with nori seaweed, ground sesame and serve hot.

Orange wedges with mint and chocolate

Ingredients

• 2 oranges (300 g)

• Dark chocolate to melt (100 g)

• Mint leaves

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Elaboration

1. Peel the oranges, separate the segments and dry them with paper.

2. Melt the chocolate in the microwave.

3. Dip each orange wedge halfway into the melted chocolate. Place them on a plate, separated from each other, to cool for 5 minutes.

4. Leave them in the fridge for 10 minutes. Serve with mint leaves.