Healthy and balanced express weekly menu

Thursday arrives, and therefore, my recipe suggestions for the whole week, but this time, I have prepared for you a weekly express, healthy and balanced menu of quick dishes.

It is about elaborations that you can do in 5 to 10 minutes (some with a little more cooking time in the oven or express pot), but the important thing is that you will not have to spend more than that time.

Many of you already know that I am studying Dietetics and Nutrition, and the official exams start next Friday. This is the reason why I have designed the menu in this way, without neglecting to take care of myself or to pay attention to a balanced diet and not fall into the danger of eating poorly based on precooked food, fast food at home or daily snacks.

In addition, I'm going to give you some tips to be more efficient in the kitchen, (save time and energy) and in particular for this healthy and balanced weekly express menu :

1. On Monday, when I turn on the oven (at 200ºC) I will make the hake: prepare some hake loins, sprinkle with Aove, grate some fresh ginger, basil leaves and some cherries and bake for 10-25 minutes (depending on the thickness of the fish).
2. Take advantage, and in another tray put pumpkin, carrots, spring onions and sweet potato, all peeled and in small pieces. Season with salt and pepper and sprinkle with Aove and roast until soft. Then with the help of a blender mix pumpkin, carrots and onion and blend, either with water, vegetable or even chicken broth and you can add curry if you like. Now you have the pumpkin cream ready. Do the same with the sweet potatoes and the same vegetables.
3. Also make the roast chicken. Spread with Aove, season with salt and pepper, add potatoes and sliced onions, a splash of lemon and white wine and roast for 35-55 minutes, depending on the size of the chicken. If you drizzle the juices from time to time, it will look much better.
4. Finally, in another tray, put an eggplant cut in half, a red bell pepper, a zucchini and two onions, season with salt and pepper and sprinkle with Aove and grill at the same time as the chicken.

You already have 5 preparations of this healthy and balanced weekly express menu ready.

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The rest I do before eating:

• For the fajitas, In the same way, just sauté the bell pepper and onion strips for about 3 minutes, add the turkey strips and the fajita seasoning and sauté for another 5 minutes. Meanwhile, mash the avocado with salt, pepper and a squeeze of lime.
• The lentils I make them in the pot all at the same time. I add the lentils (soaked for 10/12 hours), a split onion, some chorizo sausages, 1/2 small chopped green bell pepper, a large potato in pieces, a teaspoon of salt, half a teaspoon of paprika, a dash of Aove and two bay leaves. I cover and let it cook over medium low heat, on 5, 30 minutes.
• The thousand leaves of escalibada, To make this dish, you only have to intersperse, with the help of a ring, the roasted vegetables already sliced and without skin, with pieces of goat cheese and crown with a good tuna from the north of the country.
• While I cook the spaghetti, I blanch the asparagus for 3 minutes and then sauté them in a frying pan with a little olive oil. I beat 4 egg yolks with 70 gr of Parmesan cheese, salt and pepper and add to the drained spaghetti with the asparagus and stir.
• The green beans I make them in the pot, with only a finger of water and salt and only for one minute from the time the indicator goes up or starts to make noise. Then I sauté them in a frying pan with Aove and add toasted almonds and ham.
• For the chickpeas You only have to brown a clove of garlic and a piece of ginger, poach a zucchini and an onion in small pieces, add curry to taste, stir, add a spoonful of tomato and the chickpeas, stir and cover with half broth and half coconut milk and cook for 5 minutes.
• Finally, the wraps spread them, spread with cream cheese, put some baby spinach leaves, smoked salmon, avocado slices, roll up and cut in two.

I hope you find my Weekly Express Menu very helpful, healthy and balanced.

I remind you that on my instagram @cocinayviajes you can find more recipes and video recipes, succulent raffles and my gastronomic recommendations for you to discover new destinations, restaurants and wonderful products.

With all my love,

Mireia Alum