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How to choose a good turkey sausage?

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From our blog, we always recommend introducing all kinds of healthy foods into the diet: fruits, vegetables, whole grains, etc. But one of the foods that we know is the most practical for you to turn to is turkey as a meat derivative or sausage, a source of protein that does not have to be cooked, and that usually pleases all people who follow omnivorous diets, of course. In this article, we will explain how to choose a good cold cut or turkey sausage and avoid catching it by the hare.
The turkey breast is lean or white meat has less fat than usual, so it will always be a more advisable alternative to other meat or processed meats with more fat as fuels, chorizo, chopped, mortadella, etc. But right now there are very poor quality turkey sausages on the market and we want to teach you how to recognize the best option by following these 5 tips:

1- Read the list of ingredients

To detect if the composition of a food is healthy or not, just look at the list of ingredients and it is not necessary to go to the food composition table. If you go to the market, you can ask the clerk to provide you with the label or read this list of ingredients. Remember that the ingredients that appear in this list are placed from the most present in the product to the least present. Thus, if the first ingredient is “turkey”, it means that it is the most present ingredient.

2- Be suspicious of marketing

Perhaps the most trustworthy turkey cold cuts or sausage container is in soft colors and austere design, which inspires a “natural” product. This packaging may also highlight features such as “low fat”, “gluten-free”, “lactose-free” or even “natural”. These types of attributes do not make the sausage a healthier product. If it does not have gluten, but none of these characteristics will make it a healthier process.
These attributes do not assure us that the turkey is of quality if later among its ingredients we find additives, starches, sugars, salt, etc.
In some supermarkets, there is a wide variety of turkey cold cuts or deli meats with names like turkey mortadella, turkey fuet, turkey ham, turkey chopped, and even truffle-flavored turkey with pistachios. They may contain turkey and may have a container that inspires us that they are healthy, but they will not be. In fact, among these names, you will surely find the lists of less healthy ingredients. You have to assess the product set to assess its quality.

3- Look at the amount of turkey that the food has

You have to check the percentage of turkey that the product has. Ideally, those containing around 80-90% or more meat so that the alternative you choose are healthier than other options. This will make the rest of the ingredients present a minority and that the quality of the processing will be higher.
It is important to clarify that it is not the same reading on the label of the product “turkey cold cuts” that “turkey breast”. The first is of poorer quality because it contains less protein since they add starch (flour, starch …) that can be present in up to 10%. These substances retain more water and increase the weight so that the product is more economical.

4-Not only turkey does man live

Turkey is processed food and the ideal is to avoid not abusing this or other sausages and consume it only once in a while. Also, by varying the protein source and resorting to other sources such as eggs, canned tuna or sardines, vegetable purees such as hummus or nuts, you will make your diet more varied and balanced.

Rich and healthy Christmas menu

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This year we want to congratulate you on Christmas by sharing a rich, simple and healthy menu: rich, because it is Christmas and you have to work it out a bit, simple because the cooks also deserve to enjoy the banquet and not be aware of spherifications in the kitchen, and healthy because being a healthy menu is perfectly compatible with being a spectacular menu.

Christmas dinner appetizers

Blinis with salmon

To make about 10 blinis: beat one egg, one plain yogurt, 1/2 sachet of yeast, 50g of flour, and a little salt. In a greased pan, put half a scoop of the mixture. Cook the pancakes, round and round.
Once cold, place the smoked salmon and a little tartar sauce on top. The tartar sauce is prepared by chopping capers, pickled gherkins, a little onion, mustard, parsley, and lemon juice.

Hummus and eggplant canape

First, we cut the eggplant into slices and let them rest with a little salt so that they lose the bitter taste.
While grilling the eggplant, prepare the hummus by grinding a cup of cooked chickpeas, 1 teaspoon of tahini, lemon juice, and half a clove of garlic.
Now all you have to do is grab a biscuit or toast, spread the hummus, put the eggplant slices, and top with a few drops of an emulsion that you can make by crushing olive oil and fresh basil.

Spinach and Mushroom Muffins

These muffins can be a good way to incorporate vegetables into your Christmas banquets but attractively.
Preheat the oven to about 180º. Meanwhile, for about 5 muffins: sauté 1 onion, 1 clove of garlic, about 400g of mushrooms, and 300g of spinach.
On the other hand, in a bowl beat 3 eggs, 50g of evaporated milk, and salt and pepper.
Add the vegetables to the bowl, well-drained, and distribute the mixture in muffin or muffin molds greased with an
oil drain.
Bake about 25 min at 180º and you will have your muffins ready.

Stuffed endives

It is endives stuffed with chopped lettuce and prawns in guacamole sauce.
To make the guacamole sauce, crush a clove of garlic, red onion, tomato, and avocado flavored with salt, oil, lemon juice, and cumin until there is a homogeneous sauce.
You have to cut and chop the prawns and the lettuce to mix it with the guacamole sauce.
Then all that remains is to wash the endive leaves well and fill them with the sauce.

Mozzarella skewers

It is about skewers of cherry tomato, mozzarella, basil, and black olives.
First, wash the cherry tomatoes. Then, we will assemble the skewer by clicking the ingredients in the following order: a tomato, a mozzarella ball, a basil leaf, and half a black olive. Season with oil and salt and that’s it.

Anchovy and grape skewers

They are made with anchovy macerated one day in vinegar and lemon and the spices that you like the most. The skewer is assembled by wrapping the clean grapes with the anchovies and nailing them one by one. In this case, it is better to opt for seedless grapes.

First course: escarole salad with pickled quail

They are prepared in a pickled sauce, 4 clean and washed quails: season with salt and pepper, fry with ½ glass of oil, and 3 whole cloves of garlic. Cook in a saucepan with onion, carrot, garlic the pan, bay leaf, thyme, and peppercorns. We put the quails on top and cover them with the oil of the pan, 1/3 of a glass of sherry vinegar, and ½ a glass of water. Cook for about 25 minutes.
We make quail strips and to prepare the salad, mix the strips with the escarole, pomegranate, some dates, prunes and raisins, dried peach, and pine nuts.
Dress with salt, olive oil, and sherry vinegar.

Main course: salmon with citrus sauce and sweet potato chips

We will buy a salmon loin per diner and season them in a dish suitable for the oven.
Preheat the oven to 180ºC, with heat up and down.
On the other hand, in a saucepan, add a little orange juice and natural grapefruit, a little soy sauce, honey, and grated ginger. We boil until the sauce thickens a little. We remove and add a little olive oil.
Bake the salmon for 15 minutes and at the time of serving, pour the sauce over it.
We accompany it with sweet potato chips: we wash the sweet potato, cut it with a mandolin, and wash it again. We dry it and spread it on the baking tray. Remove when crispy.

Dessert: Macedonian

It is prepared with green and red apples, bananas, kiwi, strawberries, and pineapple, all cut into very small cubes and with natural orange juice and a little lemon or lime.

Drink

We suggest you fill your cups for these festivities with sparkling water, ice, and red berries. It is a way of being able to share “healthy drinks”.

Infusion of cardamom, fennel, and cinnamon

Including an infusion, after the Christmas feast will hydrate you, and depending on the spices, it can be digestive. better. In this case, we propose fennel, cardamom, and cinnamon: cardamom and fennel are added to achieve a digestive function and then cinnamon is incorporated to flavor the infusion. Other options to flavor it is: a lemon wedge or grates a little ginger in the infusion.

How to create healthy, balanced and delicious breakfasts

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With breakfast, our day begins and we want you to ask yourself with what energy do you want to start it. With this article, we invite you to create your healthy breakfast menu. In the article, we will be breaking down all the food groups that you can include in your breakfasts or lunches, their nutritional properties, and also ideas of easy and delicious recipes to add variety and richness to your breakfasts.
Remember that breakfast provides us with energy and nutrients and that is why it must be as healthy as the other meals of the day. Maybe you are not one of those who like to have breakfast as soon as you wake up, but you do prepare yourself a good breakfast at 10 in the morning. This depends on your preferences and needs. Let’s do it at the time we do it, this first meal of the day helps us establish a habit that leads us to maintain a more regular, complete, and balanced diet, not starving, not feeling lacking in energy

What foods should we include at breakfast?

The foods that we include must fulfill 2 premises:
  1. That they are healthy foods. From any food group, but healthy.
  2. That the foods are as varied as possible. Incorporating different groups and different foods within the same group. This will cause us to introduce different nutrients to our diet.

Dairy at breakfast

The first group that we are going to see are dairy products such as milk, cheese, and fermented dairy products such as yogurt or kefir. Dairy is a very nutritious group, but the intolerant and vegans have options to replace them, so do not worry. Dairy products provide us with protein, calcium, and vitamin D and are beneficial for bone health. It is advisable to consume 2 or 3 servings a day, so it will be interesting to include one at breakfast. If you did not feel like it at breakfast, it would be interesting if you ate it at another time of the day, for example as a snack or as yogurt, in desserts, etc.
The dairy you choose can be in the form of milk, yogurt, or cheese. To the milk, you can add coffee, pure cocoa, tea, cinnamon, or use it to make a smoothie along with other foods. Regarding cheeses, prioritize fresh ones such as Burgos, ricotta, or ricotta, and take very cured or fatty cheeses more sporadically. And if you choose yogurt, better without added sugar and you can sweeten them with fruit, nuts, spices (cinnamon, anise), etc.

Vegetable drinks at breakfast

In this group, we find soy drink, almond milk, oat drink, spelled drink, dried fruit drink, etc. Each drink comes from different foods, so each one will have different nutrients and different properties. They do not replace dairy, they are different foods. If you don’t drink dairy, try to make these drinks rich in calcium and vitamin D.

Breakfast cereals

The group of cereals would include bread or breakfast cereals like oat flakes, corn or wheat, whole muesli or granola, and without sugar. Its integral version, in addition to being more nutritious, provides us with slowly absorbed carbohydrates that give us long-lasting energy. The integral carbohydrate will be satiating and there are many quick ways to consume it, whether in bread, toast, oatmeal, etc.
Cookies and pastries contain added sugar and fats, they are not recommended foods for regular consumption (if you make them at home you can modify the amounts of sugar and fat). Pay attention to the amount of sugar in breakfast cereals, they usually contain added sugar, so choose those that contain less.

Fruit at breakfast

This group is full of vitamins and minerals: the fruit, a true natural pharmacy for sale in greengrocers. We can take it as a whole piece, sliced, in the form of homemade fruit salad or a smoothie, mixed with other groups, etc. Again, we recommend varying its shape when taking it. Remember that it provides us with fiber, vitamins, minerals, and other antioxidant substances and therefore, regulates intestinal transit and prevents us from cardiovascular diseases.
We should consume 2 or 3 a day, so including one in breakfast helps us cover one of them. You can take it with breakfast or mid-morning.

Healthy fats for breakfast

Foods such as avocado, olive oil, nuts or seeds, or natural nut creams are in the group of healthy fats. They are a source of energy.
Foods such as avocado or olive oil can accompany the bread. Nuts, on the other hand, are perfect to eat alone or with a yogurt or oatmeal bowl.

Protein at breakfast

When we talk about protein, we refer to the inclusion of foods such as eggs, ham, turkey, tuna, sardines, salmon, which goes so well with bread, on the days that I have opted for this version of carbohydrate. It does not always have to be the classic sausage we recommend that you vary this option. You can include eggs in an omelet, scrambled or cooked. Both tuna and canned sardines are rich in salt, so it is better not to include their consumption more than 2 or 3 times a week. The most recommended sausages are cooked ham, turkey, and chicken. Cured ham or stuffed loin can be incorporated, vary these proteins a little, but in moderation.

Vegetables at breakfast?

If you enjoy eating vegetables, do not hesitate to include them in your breakfasts: sliced ​​natural tomato, radish, cucumber, spinach, lettuce, eggplant, pepper, carrot, vegetable pate (hummus, eggplant, beet). In short, any vegetable that you fancy is correct.

7 low calorie dinners

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When we aim to lose weight, all our main meals must be healthy, including dinner. Also, dinner is usually prepared at home, at the moment, using the food that we have in the fridge or the pantry, and therefore it is easier for us to control its nutritional quality and caloric intake. On the other hand, it is undeniable that it is the time of day when we are most tired, so the most advisable thing is to have healthy but easy to prepare dinner recipes. In this article we present 7 low-calorie dinners :

1- MONDAY DINNER

Hake in vegetable sauce, rice, and baked vegetables

Clean and cut an onion, some carrots, and green pepper. Saute some garlic cloves with olive oil until golden brown. Add the vegetables, saute them a little and cover them with water so that they are done.
Add sweet paprika. When they are done, crush until there is a homogeneous sauce.
On the other hand, cut and chop the onion into small pieces and leave it to cook in water over high heat. When it is done, add the oil, fresh parsley, and diced hake to brown it on the outside.
Once the golden hake is in, add the sauce, stir, lower the heat, and let it cook over medium heat for 25-30 minutes.
Finally, add a handful of brown rice and vegetables like pumpkin and baked Brussels sprouts with Provencal herbs.

2. LOW-CALORIE DINNER ON TUESDAY

Pumpkin puree with chickpeas and egg.

Pumpkin puree with boiled chickpea toppings roasted in the oven or sauteed with garlic and parsley and boiled egg.

3. LOW-CALORIE DINNER ON WEDNESDAY

Complete salad

Spinach leaves, chicory, sliced ​​tomato, boiled lentils, fresh cheese, grilled turkey with garlic and parsley, seasoned with olive oil, apple cider vinegar, organ, and salt. It is a very simple low-calorie recipe and it will be very satisfying.

4. THURSDAY DINNER

Vegetable wok with chicken accompanied by whole-wheat toast with cheese and avocado.

Wok with mushrooms, onions, broccoli, and carrots sauteed with chicken marinated in soy sauce, natural tomato, curry, garlic powder, and turmeric. All this accompanied by a toast of wholemeal bread with cheese spread and avocado.

5. FRIDAY DINNER

Homemade Pita Bread Pizza with Salad

Lettuce, tomato, red onion, and smoked salmon salad with a pizza with a base of natural tomato, zucchini, chicken, smoked salmon, yellow pepper, avocado, Parmesan cheese flavored with oregano.
To prepare the pita bread: 80g of wholemeal flour, 4 tablespoons of plain yogurt, 1 tablespoon of olive oil, salt, and oregano.
Mix all the ingredients until there is a homogeneous mass. You can help yourself with more flour to shape it until it doesn’t stick to you. Put on a baking paper. Bake at 170 ° 10 on one side. Turn it over, add the ingredients, and bake for another 10-12 minutes.
It is a concept of “pizza dinner” with a much lower caloric intake than usual: in addition to accompanying our pizza with a salad, the ingredients are healthier and less caloric than those of the usual pizzas that are prepared with a lot of cheese and sausages.

6. LOW-CALORIE DINNER ON SATURDAY

Chickpea and pumpkin burgers

Ingredients: chickpeas (150 g cooked), 1/4 red onion, 40 g raw quinoa or 90g boiled, 60g roasted pumpkin, salt to taste, 1 tablespoon curry dessert, 1 tablespoon cumin dessert, fresh parsley, 1 clove of garlic, 1 tablespoon of hot paprika and olive oil
Procedure:
First, to make the chickpeas, you have to soak them the night before so that the next day it is faster and easier to cook them. The next day changes the water, add new, season with salt, and bring to a boil. Another option may be to use canned chickpeas. In this case, I advise you to clean them well with water, let them drain and dry well so that they lose all the water.
On the other hand, bring the quinoa ratio to a boil in water or vegetable broth. In 10-15 minutes, it will be ready. Roast the diced squash for at least 30 minutes at 180º. One way to make it faster would be to microwave it with like or boil it. Then let it cool down to room temperature. Drain and dry the chickpeas and quinoa once done.
Add the quinoa and chickpeas to the glass of the mincer to crush them until there is an appearance of puree. If you have trouble grinding them, you can add a little water. Try not to overdo it with the water because you will run the risk of being too liquid. Clean the onion and the garlic clove to incorporate them with the previous mixture, along with the pumpkin.
It is time to add spices to taste. I have freely added; salt, parsley, cumin, curry, and hot paprika. I advise you to try the mixture to season it to your liking. Crush all the ingredients together until there is a homogeneous mass.
Transfer the mixture to a plate and cover it with a plastic wrap to let it rest in the fridge for at least 30 minutes.
Put the olive oil on the pan so that it is heated over medium heat. Shape the hamburgers with your own hands and place them in the pan so that they are made on both sides. They can also be baked.

7. LOW-CALORIE DINNER ON SUNDAY

Mango salad

Salad with a base of various sprouts, brown rice, smoked salmon, cherry tomatoes, red onion, mango, and avocado flavored with fresh coriander and seasoned with oregano, squeezed lime, apple cider vinegar, olive oil, and salt.

9 foods that help you lose weight

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When we advise weight loss, nutritionists always highlight what type of food should be stopped from being included in the daily diet, but in this article, we want to talk about what foods should be included in the diet if your goal is to lose weight. These are healthy foods that, in addition to nourishing you, will help you satiate yourself, something basic if we want to achieve a weight loss goal.

What 9 foods must be included in the diet if you want to lose weight?

1. THE WHOLE FRUIT WILL HELP YOU LOSE WEIGHT

Do not dispense with the fruit. It doesn’t matter if your neighbor or a program collaborator has said that fruit makes you fat. Also do not stop buying fruits like bananas. It does not matter what fruit you consume and at what time of the day you do it, whether it is for breakfast, between meals, or for dessert. We have many food “enemies” to avoid and none is the fruit. You must reach that minimum daily consumption of 3 pieces of fruit a day that we highly recommend.
The fruit will satisfy you and its nutrients are necessary for our daily diet. The fruit ratio is determined by size. One serving corresponds to about 150-200g of fruit. For example, a serving would be an apple or a banana or two kiwis, two tangerines, or three plums.

2. VEGETABLES AND VEGETABLES WILL HELP YOU SATIATE

Start your main meals (lunch and dinner) with a portion in the form of raw salad or cooked vegetables (steamed, baked, sauteed or wok, stews … etc.) Change the way of cooking and spices to vary your dishes vegetables and don’t get bored. These vegetables provide you with nutrients that, in addition to satiating you. An example of vegetable ration would be a minimum of 150-200g raw in each main meal.

3. THE PROTEIN IN YOUR WEIGHT LOSS DIET

Distribute your protein rations throughout the day at different meals (breakfast, lunch, and dinner) with foods such as legumes, eggs, white and bluefish, seafood, lean meats, or natural dairy without added sugars. Proteins will also collaborate in your satiety and are key in maintaining and protecting your muscle mass.

4. CARBON HYDRATES GIVE YOU ENERGY

Yes, you read it right. You can consume carbohydrate-rich foods even if you want to lose weight. But you have to worry that these are of good quality. That is, no sweetened carbohydrates (buns, cookies). It is about introducing all those cereals in their integral form: brown rice, whole pasta, whole wheat bread, spelled, oats, wheat, couscous, buckwheat, quinoa, etc. Potatoes and sweet potatoes also stand out for their contribution to carbohydrates. Legumes, in addition to protein, will also provide you with this nutrient.
Consuming carbohydrates will satiate you and provide you with the energy your body needs to carry out its vital functions. Also, they are foods rich in vitamins of group B that, among others, imply the metabolism. Always prioritizing whole grain or whole grain foods will give you greater richness in vitamins, minerals, and fiber by preserving the whole grain.

5. HEALTHY FAT FOODS

You should also not forget to include healthy fats in your diet. They have both a structural and an energetic function. But it is indeed the nutrient that contributes the most calories, so don’t drink too much.
How can you incorporate healthy fats? You will find these fats in bluefish, which you can include 2-3 times a week in your diet, in the olive oil we use to cook, in avocado, olives, and also in nuts. You can introduce a portion of nuts in your snack, accompanied by a piece of fruit, so your snacks will be more satiating and avoid snacking between hours.

6. YOGURT AS A HEALTHY SNACK

How scared there is of that hunger that comes between us and that tempting snack. You don’t have to starve, even if you want to lose weight. You must worry about eating well and include healthy snacks between meals, which in addition to providing you with nutrients and helping you complete your daily intake, help you satiate yourself and get better to your main meals. And in the yogurt, you will find a great healthy ally. Mind you, make sure it’s natural and has no added sugar.
How to take your yogurt? You can take it alone, or if you are more hungry, combined with crushed fresh fruit or even with a handful of nuts or raw seeds.

7. VEGETABLE MILK OR DRINK LIKE SNACK

A warm glass of milk or vegetable drink in the middle of the afternoon with cinnamon can calm your hunger. You can take it alone or with tea, coffee, or infusion. While your goal is to reach a healthy weight, opt for milk with a moderate fat intake (semi-skimmed or skimmed) and for vegetable drinks that are free of added sugars and can be enriched in calcium and vitamin D.

8. WATER TO HYDRATE AND SATIATE YOU

It is important to be well hydrated. Water, in addition to helping you meet your water needs, will help you satiate yourself during the day and therefore, better regulate your appetite and displace the consumption of other types of drinks not recommended. It is advisable to get into the habit of drinking 1-2 glasses of water at main meals, in addition to having a bottle nearby.

9. THE SPICES IN YOUR HEALTHY MENU TO LOSE WEIGHT

When you want to lose weight, the healthy dishes that you prepare must make you want enough so that you don’t fall back into those sauces or unhealthy foods that you now want to put aside. For this, spices will be your best companions. They provide flavor without the need to season the dish much. They will help you enjoy the process more, strengthen your nutritional plan, and as a consequence, to strengthen the progression in your goal.
As you can see, you don’t have to drink artichokes, pineapple, cucumber, or green smoothies every day. There is none of that. You should never base your diet on one or a few foods. So be wary of miracle diets and base your weight loss on a controlled and maintained energy deficit over time, while continuing to eat satisfying, nutritious, and rich dishes. Remember that all the foods you eat contribute calories, but some are not healthy and in this article, we have told you about 9 key, satiating and nutritious foods that you cannot miss in your pantry.
If with these tips, you do not achieve your goal, we advise you to go to a specialized professional, such as the Alimmenta dietitians-nutritionists, to help you achieve this.