Nutriovia

While we are waiting in 2025, the emphasis on a healthy diet continues to grow, emphasizing sustainability, density of nutrients and whole foods and at least. Here are some detailed healthy recipes that align with these principles:

Ingredients:

• 1 cup of quinoa
• 2 cups of water or vegetable broth
• 2 cups of curly cabbage, chopped
• 1 lawyer, sliced
• 1 cup of cherry tomatoes, cut in half
• 1/2 cup of chickpeas, roast
• 1/4 Feta cheese cup (optional)
• 2 tablespoons of olive oil
• 1 lemon, juice
• Salt and pepper to taste

Instructions:

1. Cook Quinoa: Rinse the quinoa under cold water. In a medium saucepan, mix the quinoa and water or vegetable broth. Bring to a boil, then reduce the low heat, cover and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed.
2. Prepare the curly cabbage: While the quinoa cooked, massage the curly cabbage with a little olive oil to soften it.
3. Assemble Bol: In a large bowl, mix the cooked quinoa, massé cabbage, avocado slices, cherry tomatoes and roasted chickpeas.
4. Bandage: Whisk the olive oil, lemon juice, salt and pepper together. Water on the bowl.
5. Serve: Garnish with feta cheese if you wish and serve immediately.

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, in dice
• 2 cloves of garlic, chopped
• 2 medium soft potatoes, peeled and cubes
• 1 cup of red lenses, rinsed
• 4 vegetable broth cups
• 1 dice tomato box (14 oz)
• 1 teaspoon of cumin on the ground
• 1 teaspoon of smoked paprika
• 1/2 teaspoon of Turmeric
• Salt and pepper to taste
• Fresh coriander for the garnish

Instructions:

1. Sautéed aromatic: In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sauté until it is softened.
2. Add sweet potatoes and spices: Add the sweet potatoes, cumin, smoked paprika and turmeric. Stir to coat the sweet potatoes in spices.
3. Cook the lenses: Add the lenses, vegetable broth and dice tomatoes. Bring to a boil, then reduce the fire and simmer for about 20 to 25 minutes, or until the lenses and sweet potatoes are tender.
4. Season: Season with salt and pepper to taste.
5. Serve: Garnish with fresh coriander and serve hot.

Ingredients:

• 2 salmon fillets
• 1 heap of asparagus, cut
• 1 cup of quinoa
• 2 cups of water or vegetable broth
• 2 tablespoons of olive oil
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh aeth for the garnish

Instructions:

1. Cook Quinoa: Rinse the quinoa under cold water. In a medium saucepan, mix the quinoa and water or vegetable broth. Bring to a boil, then reduce the low heat, cover and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed.
2. Prepare salmon and asparagus: Preheat the grill over medium-high heat. Brush the salmon fillets and asparagus with olive oil and season with salt and pepper.
3. Grill: Place the salmon and asparagus on the grill. Grill the salmon for about 4 to 5 minutes on each side, or until it is cooked. Grill the asparagus for about 3 to 4 minutes, by rotating occasionally.
4. Serve: Serve the toasted salmon and asparagus on cooked quinoa. Garnish with fresh lemon slices and dill.

Ingredients:

• 1/4 cup of chia seeds
• 1 cup of almond milk (or any milk from plants)
• 1 tablespoon of maple or honey syrup
• 1/2 teaspoon of vanilla extract
• Fresh berries (strawberries, blueberries, raspberries)
• Granola for the garnish (optional)

Instructions:

1. Mix the ingredients: In a bowl or a pot, mix chia seeds, almond milk, maple syrup and vanilla extract. Mix well to combine.
2. Refrigerate: Cover and refrigerate for at least 4 hours or overnight, stirring once or twice to avoid agglomerations.
3. Serve: Once the pudding has thickened, garnish with fresh berries and granola if you wish. Serve refrigerated.

Ingredients:

• 1 firm tofu, hurried and cube block
• 2 tablespoons of soy sauce
• 1 tablespoon of sesame oil
• 1 tablespoon of olive oil
• 1 pepper, sliced
• 1 cup of broccoli flagships
• 1 carrot, Juliend
• 1 snap pea cup
• 2 cloves of garlic, chopped
• 1 tablespoon of fresh, chopped ginger
• 2 tablespoons of Hoisin sauce
• 1 tablespoon of rice vinegar
• 1/4 cup of water
• Sesame seeds for the garnish

Instructions:

1. Marinated tofu: In a bowl, mix the tofu cubes with a soy sauce. Leave to marinate for at least 15 minutes.
2. Cook the tofu: Heat the sesame oil in a large skillet or a wok over medium-high heat. Add the tofu and cook until golden on all sides. Delete and reserve.
3. Sautical vegetables: In the same pan, add the olive oil. Add the garlic and ginger, sauté for 1 minute. Add the pepper, broccoli, carrots and peas. Sauté for about 5 to 7 minutes, or until the vegetables are tender.
4. Combine: Turn tofu in the pan. Add the Hoisin sauce, rice vinegar and water. Stir to combine and heat.
5. Serve: Garnish with sesame seeds and serve hot on brown rice or quinoa.

These recipes are not only nutritious but also versatile and adaptable to various food preferences. They integrate a balance of protein, healthy fats and complex carbohydrates, which makes them ideal for a healthy lifestyle in 2025 and beyond.

While we are waiting in 2025, the emphasis on a healthy diet continues to grow, emphasizing sustainability, density of nutrients and whole foods and at least. Here are some detailed healthy recipes that align with these principles:

Ingredients:

• 1 cup of quinoa
• 2 cups of water or vegetable broth
• 2 cups of curly cabbage, chopped
• 1 lawyer, sliced
• 1 cup of cherry tomatoes, cut in half
• 1/2 cup of chickpeas, roast
• 1/4 Feta cheese cup (optional)
• 2 tablespoons of olive oil
• 1 lemon, juice
• Salt and pepper to taste

Instructions:

1. Cook Quinoa: Rinse the quinoa under cold water. In a medium saucepan, mix the quinoa and water or vegetable broth. Bring to a boil, then reduce the low heat, cover and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed.
2. Prepare the curly cabbage: While the quinoa cooked, massage the curly cabbage with a little olive oil to soften it.
3. Assemble Bol: In a large bowl, mix the cooked quinoa, massé cabbage, avocado slices, cherry tomatoes and roasted chickpeas.
4. Bandage: Whisk the olive oil, lemon juice, salt and pepper together. Water on the bowl.
5. Serve: Garnish with feta cheese if you wish and serve immediately.

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, in dice
• 2 cloves of garlic, chopped
• 2 medium soft potatoes, peeled and cubes
• 1 cup of red lenses, rinsed
• 4 vegetable broth cups
• 1 dice tomato box (14 oz)
• 1 teaspoon of cumin on the ground
• 1 teaspoon of smoked paprika
• 1/2 teaspoon of Turmeric
• Salt and pepper to taste
• Fresh coriander for the garnish

Instructions:

1. Sautéed aromatic: In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sauté until it is softened.
2. Add sweet potatoes and spices: Add the sweet potatoes, cumin, smoked paprika and turmeric. Stir to coat the sweet potatoes in spices.
3. Cook the lenses: Add the lenses, vegetable broth and dice tomatoes. Bring to a boil, then reduce the fire and simmer for about 20 to 25 minutes, or until the lenses and sweet potatoes are tender.
4. Season: Season with salt and pepper to taste.
5. Serve: Garnish with fresh coriander and serve hot.

Ingredients:

• 2 salmon fillets
• 1 heap of asparagus, cut
• 1 cup of quinoa
• 2 cups of water or vegetable broth
• 2 tablespoons of olive oil
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh aeth for the garnish

Instructions:

1. Cook Quinoa: Rinse the quinoa under cold water. In a medium saucepan, mix the quinoa and water or vegetable broth. Bring to a boil, then reduce the low heat, cover and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed.
2. Prepare salmon and asparagus: Preheat the grill over medium-high heat. Brush the salmon fillets and asparagus with olive oil and season with salt and pepper.
3. Grill: Place the salmon and asparagus on the grill. Grill the salmon for about 4 to 5 minutes on each side, or until it is cooked. Grill the asparagus for about 3 to 4 minutes, by rotating occasionally.
4. Serve: Serve the toasted salmon and asparagus on cooked quinoa. Garnish with fresh lemon slices and dill.

Ingredients:

• 1/4 cup of chia seeds
• 1 cup of almond milk (or any milk from plants)
• 1 tablespoon of maple or honey syrup
• 1/2 teaspoon of vanilla extract
• Fresh berries (strawberries, blueberries, raspberries)
• Granola for the garnish (optional)

Instructions:

1. Mix the ingredients: In a bowl or a pot, mix chia seeds, almond milk, maple syrup and vanilla extract. Mix well to combine.
2. Refrigerate: Cover and refrigerate for at least 4 hours or overnight, stirring once or twice to avoid agglomerations.
3. Serve: Once the pudding has thickened, garnish with fresh berries and granola if you wish. Serve refrigerated.

Ingredients:

• 1 firm tofu, hurried and cube block
• 2 tablespoons of soy sauce
• 1 tablespoon of sesame oil
• 1 tablespoon of olive oil
• 1 pepper, sliced
• 1 cup of broccoli flagships
• 1 carrot, Juliend
• 1 snap pea cup
• 2 cloves of garlic, chopped
• 1 tablespoon of fresh, chopped ginger
• 2 tablespoons of Hoisin sauce
• 1 tablespoon of rice vinegar
• 1/4 cup of water
• Sesame seeds for the garnish

Instructions:

1. Marinated tofu: In a bowl, mix the tofu cubes with a soy sauce. Leave to marinate for at least 15 minutes.
2. Cook the tofu: Heat the sesame oil in a large skillet or a wok over medium-high heat. Add the tofu and cook until golden on all sides. Delete and reserve.
3. Sautical vegetables: In the same pan, add the olive oil. Add the garlic and ginger, sauté for 1 minute. Add the pepper, broccoli, carrots and peas. Sauté for about 5 to 7 minutes, or until the vegetables are tender.
4. Combine: Turn tofu in the pan. Add the Hoisin sauce, rice vinegar and water. Stir to combine and heat.
5. Serve: Garnish with sesame seeds and serve hot on brown rice or quinoa.

These recipes are not only nutritious but also versatile and adaptable to various food preferences. They integrate a balance of protein, healthy fats and complex carbohydrates, which makes them ideal for a healthy lifestyle in 2025 and beyond.

While we are waiting in 2025, the emphasis on a healthy diet continues to grow, emphasizing sustainability, density of nutrients and whole foods and at least. Here are some detailed healthy recipes that align with these principles:

Ingredients:

• 1 cup of quinoa
• 2 cups of water or vegetable broth
• 2 cups of curly cabbage, chopped
• 1 lawyer, sliced
• 1 cup of cherry tomatoes, cut in half
• 1/2 cup of chickpeas, roast
• 1/4 Feta cheese cup (optional)
• 2 tablespoons of olive oil
• 1 lemon, juice
• Salt and pepper to taste

Instructions:

1. Cook Quinoa: Rinse the quinoa under cold water. In a medium saucepan, mix the quinoa and water or vegetable broth. Bring to a boil, then reduce the low heat, cover and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed.
2. Prepare the curly cabbage: While the quinoa cooked, massage the curly cabbage with a little olive oil to soften it.
3. Assemble Bol: In a large bowl, mix the cooked quinoa, massé cabbage, avocado slices, cherry tomatoes and roasted chickpeas.
4. Bandage: Whisk the olive oil, lemon juice, salt and pepper together. Water on the bowl.
5. Serve: Garnish with feta cheese if you wish and serve immediately.

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, in dice
• 2 cloves of garlic, chopped
• 2 medium soft potatoes, peeled and cubes
• 1 cup of red lenses, rinsed
• 4 vegetable broth cups
• 1 dice tomato box (14 oz)
• 1 teaspoon of cumin on the ground
• 1 teaspoon of smoked paprika
• 1/2 teaspoon of Turmeric
• Salt and pepper to taste
• Fresh coriander for the garnish

Instructions:

1. Sautéed aromatic: In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sauté until it is softened.
2. Add sweet potatoes and spices: Add the sweet potatoes, cumin, smoked paprika and turmeric. Stir to coat the sweet potatoes in spices.
3. Cook the lenses: Add the lenses, vegetable broth and dice tomatoes. Bring to a boil, then reduce the fire and simmer for about 20 to 25 minutes, or until the lenses and sweet potatoes are tender.
4. Season: Season with salt and pepper to taste.
5. Serve: Garnish with fresh coriander and serve hot.

Ingredients:

• 2 salmon fillets
• 1 heap of asparagus, cut
• 1 cup of quinoa
• 2 cups of water or vegetable broth
• 2 tablespoons of olive oil
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh aeth for the garnish

Instructions:

1. Cook Quinoa: Rinse the quinoa under cold water. In a medium saucepan, mix the quinoa and water or vegetable broth. Bring to a boil, then reduce the low heat, cover and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed.
2. Prepare salmon and asparagus: Preheat the grill over medium-high heat. Brush the salmon fillets and asparagus with olive oil and season with salt and pepper.
3. Grill: Place the salmon and asparagus on the grill. Grill the salmon for about 4 to 5 minutes on each side, or until it is cooked. Grill the asparagus for about 3 to 4 minutes, by rotating occasionally.
4. Serve: Serve the toasted salmon and asparagus on cooked quinoa. Garnish with fresh lemon slices and dill.

Ingredients:

• 1/4 cup of chia seeds
• 1 cup of almond milk (or any milk from plants)
• 1 tablespoon of maple or honey syrup
• 1/2 teaspoon of vanilla extract
• Fresh berries (strawberries, blueberries, raspberries)
• Granola for the garnish (optional)

Instructions:

1. Mix the ingredients: In a bowl or a pot, mix chia seeds, almond milk, maple syrup and vanilla extract. Mix well to combine.
2. Refrigerate: Cover and refrigerate for at least 4 hours or overnight, stirring once or twice to avoid agglomerations.
3. Serve: Once the pudding has thickened, garnish with fresh berries and granola if you wish. Serve refrigerated.

Ingredients:

• 1 firm tofu, hurried and cube block
• 2 tablespoons of soy sauce
• 1 tablespoon of sesame oil
• 1 tablespoon of olive oil
• 1 pepper, sliced
• 1 cup of broccoli flagships
• 1 carrot, Juliend
• 1 snap pea cup
• 2 cloves of garlic, chopped
• 1 tablespoon of fresh, chopped ginger
• 2 tablespoons of Hoisin sauce
• 1 tablespoon of rice vinegar
• 1/4 cup of water
• Sesame seeds for the garnish

Instructions:

1. Marinated tofu: In a bowl, mix the tofu cubes with a soy sauce. Leave to marinate for at least 15 minutes.
2. Cook the tofu: Heat the sesame oil in a large skillet or a wok over medium-high heat. Add the tofu and cook until golden on all sides. Delete and reserve.
3. Sautical vegetables: In the same pan, add the olive oil. Add the garlic and ginger, sauté for 1 minute. Add the pepper, broccoli, carrots and peas. Sauté for about 5 to 7 minutes, or until the vegetables are tender.
4. Combine: Turn tofu in the pan. Add the Hoisin sauce, rice vinegar and water. Stir to combine and heat.
5. Serve: Garnish with sesame seeds and serve hot on brown rice or quinoa.

These recipes are not only nutritious but also versatile and adaptable to various food preferences. They integrate a balance of protein, healthy fats and complex carbohydrates, which makes them ideal for a healthy lifestyle in 2025 and beyond.