Below we will show you 3 vegetable cream recipes to improve your defenses. Variety in the intake of fruits and vegetables is key. It is also interesting to choose those with a high antioxidant content. Proof! these 3 recipes.
"Remember to wash and disinfect the vegetables to be used."
Vegetable cream is a very good option to consume them. For a large number of the population it is even the only way they admit to ingesting them. It has an advantage over the rest of the preparations: they can be frozen. This allows you to cook a large quantity and keep it in the freezer until consumption.
With good planning it is possible to consume vegetable cream as a first course for almost the entire week. This ensures the correct intake of vitamins and antioxidants from vegetables.
Here we tell you how to prepare them:
1. Vegetable cream with spinach.
- Spinach is a healthy and nutritious food. Therefore, this vegetable cream provides important nutrients such as iron and folates (it is a B vitamin that is naturally present in many foods).
- Likewise, it provides group B vitamins and antioxidants.
How to prepare it?
- Take a 500 gr bag. of spinach (fresh or frozen), 1 onion, 1 clove of garlic, 100 gr. of evaporated milk, 1 splash of olive oil, salt and pepper to taste.
- Chop the onion and garlic with the oil, add the spinach, salt and cover with the evaporated milk.
- After 5 or 7 minutes, beat the mixture.
2. Cream of broccoli.
Broccoli is one of the functional foods that has managed to earn a special space in every healthy diet. It is a source of antioxidants and nutrients such as vitamins E, C, K and minerals such as iron, zinc and selenium.
How to prepare it?
- In this case the main ingredients are broccoli and a potato. You will also need a large white onion and 1/2 cup of evaporated milk.
- Also 4 cups of chicken or vegetable broth that will give it a delicious flavor that will be enhanced.
- The procedure is similar to the previous case, the onion is chopped, the broth is added with the potato and 5 minutes later the broccoli. After another 5 minutes, everything is beaten.
- Add salt to taste.
3. Vegetable cream with tomato.
It is a vegetable cream that provides a large amount of vitamin C from tomatoes. In addition to a high antioxidant capacity, this vegetable is rich in vitamin A, K, iron and potassium. Therefore, it is a good option to improve defenses and reduce the risk of diseases.
How to prepare it?
- In this case we will use 500 gr. of ripe tomatoes, 1 onion, 1 clove of garlic, 1/2 pepper, salt, pepper and olive oil.
- After boiling the tomatoes for approximately one minute, they are placed in cold water to remove the skin.
- They are chopped and added to a sauce of onion, pepper and garlic that we prepare in parallel.
- Add 2 glasses of water or vegetable broth. After 30 minutes, it is beaten and it is ready to serve.
Get used to cooking with a variety of vegetables in large quantities during the weekend. Then store them in the freezer and consume them as a first course as usual. If your intention is to maintain or lose weight, do not add milk, butter or cream.
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PRONAPRESA
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