HEALTHY RECIPESIntegrants:Manuel Viteri, Diego Cobeña & Sebastian Acosta

Healthy Recipes For Weight Gain

1. Don’t let more than four hours go by without eating.

• Your body needs a continuous supply of energy since it’s like an engine that’s always turned on.

• The best way to prevent your body from losing energy is to eat regular meals, spaced about three to five hours apart.

2. Eat several foods at once.

• Always eat at least three food groups.

• A balanced diet provides your body nutrients to work all the day.

3. Drink your food.

• Liquids aren't as filling as solid food, so when you’re trying to gain weight, they can add nutrition without making you feel stuffed or bloated.

• 4. Eat right before bed.

• A lot of our healing, repair and regeneration takes place while we sleep, so eating a healthy snack right before bed ensures a fresh supply of nutrients that are available to “go to work” inside the body.

Healthy Recipes For Weight Loss

Potatoes

• Potatoes are a healthy and delicious when they are just cooked (not fried).

• And it is an excellent ingredient for many delicious dishes that help us lose weight.

Salad with tuna and vegetables

• This recipe is very easy and quick to prepare. Ideal for emergencies, careers, or picnics where no way to reheat food.

• Vitamins and fiber from vegetables along with omega 3 fish makes this dish a good choice in our plan to stay healthy and fit.

Beans

• As you can read in the book The Final Diet, beans and other legumes are powerful slimming foods and achieve excellent nutrition.

• Beans are staples in the preparation of many other recipes in this section

Sandwich

• A classic canapés in the version of ingredients high in nutrients.

• It is a valuable addition to our arsenal of healthy dishes, but not the best to lose weight quickly.

Soap Cauliflower

• This soup provides one of the highest levels of nutrients in addition to being very tasty.

• Ideal for those who want to lose weight quickly.

Healthy Recipes To Avoid The Risk Of Disease

• Recipes To Lower CholesterolCOMPOTE WITH FRESH BREAD AND

CHEESEIngredients:300 gr. fresh figs1t russet200 gr. fresh cheese3 slices of bread75 gr. sugar1 cinnamon stick1 piece of orange peel100 ml. water30 gr. chopped hazelnut

Development of the recipe:

Peel the figs, chop the flesh into small pieces and put them in a casserole. Peel the apple, cut it into small cubes and add it.

Add the orange peel, cinnamon stick, water and sugar. Cook the assembly until thickened, about 15 minutes. Remove the cinnamon and orange peel.

Cut the bread slices into sticks, extend them on the baking sheet and crush them in the oven at 180 ° C for 6-7 minutes.

Cut cheese into cubes and cast them with chopped hazelnuts.

Serve in a glass compote and served with the diced cheese and bread sticks.

• Recipes To Prevent Cancer

SHAKE BERRIES AND BANANA

Ingredients:

     250 ml soymilk     30 g of honey     150 g strawberries      1 banana     ½ lime or lemon

Preparation:

     Grind the soy beverage, honey, frozen fruit and banana.     Squeeze the juice of half a lime and add to the mixture, grind a little to distribute the content. Serve cold, almost frozen.