3 healthy and simple recipes to make

3 healthy and simple recipes to make
3 healthy and simple recipes to make

Several culinary traditions around the world are adopting so-called “fit recipes”. This is because there is a widespread idea that it is necessary to take care of health through food.

However, contrary to what many people think, to eat healthily it is not necessary to go hungry or eat foods that have no flavor.

What should be done is replacing fatty, caloric and non-nutritive ingredients with healthy foods. And luckily, there are many types of foods that are both nutritious and tasty.

In this article we bring you three special recipes that mix some of these nutritious foods to form appetizing dishes. See how to make your diet healthy and delicious at the same time!

Fit chocolate mug cake with banana

The chocolate and banana fit mug cake can perfectly replace bread and other types of cakes for breakfast or afternoon snacks.

This recipe is quite simple and can be made with easily found ingredients.


Method of preparation

Peel the banana, cut it into slices and then put it in the blender. Then add the other ingredients and then turn on the machine to mix everything.

When the mixture is already homogeneous, turn off the blender. Then, take the dough that is formed and divide it into two mugs or glasses made with material that can go in the microwave.

Finally, place the mugs in the microwave, turn on the machine and let the cupcakes bake for two minutes. After this period, turn off the microwave, remove the dumplings, wait for them to cool and serve.

This mug cake recipe serves up to two people with a single serving each.

Fit tapioca pie with ricotta and spinach

Fit tapioca pie with ricotta and spinach is also a versatile dish, which can be eaten for lunch, dinner or snacks. See how to do it below!


  • 3 eggs

  • 3 tablespoons liquid milk (for the dough)

  • 70ml liquid milk (for the topping)

  • 3 tablespoons of grated cheese

  • 3 tablespoons of tapioca dough (tapioca starch)

  • 400g ricotta cheese

  • 400g cooked or boiled spinach

  • Salt to taste

  • Black pepper to taste

Method of preparation

To make the pie dough, first start preheating a frying pan. Then, place two eggs, 3 tablespoons of milk and the tapioca dough in a blender and blend everything.

When mass is already well mixed, turn off the blender and add a little of the mixture to the frying pan that was heating. Fry this portion of dough until both sides are golden.

To do the filling of the pie, mix the ricotta with the spinach, the rest of the dough, as well as salt and Black pepper, if you prefer. Blend everything in a blender until smooth.

Then, take portions of the dough that was golden, place it in a mold and pour the finished filling over it.

To do the coveragetake the 70ml of milk, the remaining egg and a pinch of salt, and mix by hand, as if you were going to make an omelet.

Then, place the topping over the rest of the pie that is already assembled, add the three tablespoons of grated cheese on top and place everything in the oven.

Let the pie cook for 15 minutes at 180º. After this period, remove the pie from the oven, wait for it to cool and serve.

Low carb chicken soup with vegetables

Low carb chicken and vegetable soup is an excellent option for a healthy dinner. This dish has several extremely nutritious ingredients.


Method of preparation

First, cut the onion into slices and sauté it with the olive oil in a separate pan.

Then, cut the chicken into strips or cubes and place it in the pan where the sautéed onion is. When the chicken is golden, add salt and pepper, if preferred.

Then add the leek, carrot and an appropriate amount of water, and let it cook. Once the soup is fully cooked, turn off the heat and serve the food.

This recipe can serve up to three people, depending on how much each person wants to eat.

The article is in Portuguese

Tags: healthy simple recipes



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