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Yam is a rare tuber on our table, but today we will talk about it because it can mean another source of high-quality carbohydrates and other beneficial nutrients. However, the yam, which is very common in the Caribbean and South America, has been part of their diets for centuries. It is a food suitable for diabetics and paleo, so you are interested in knowing the yam properties!

what is name

Like other root vegetables such as sweet potatoes, potatoes and cassava, yams are rich in carbohydrates, mainly containing more than 70% starch and more than 8 grams of fiber per 100 grams of food. Slows down digestion and lowers blood sugar.

Similarly, it is a tuber that is richer in protein than any other and contains approximately 12% of this nutrient.

Rich in high-quality micronutrients, among which calcium, vitamin C, phosphorus and potassium stand out, certain antioxidants also help the body’s health.

Regarding their physical properties, yam starch and flour are stable in hot suspensions and have gelling and thickening properties.

HOW TO COOK THE YAM

Being rich in fiber and vegetable protein since it is a concentrated carbohydrate, it is considered an energy food (so you go to the gym to give it your all), but it does not have a high glycemic index, so it is not only for athletes but also for patients diabetics.

In addition, it provides a feeling of satiety, which, together with its high percentage of starch and its low cost, make it a self-sufficient crop according to the FAO.

Rich in fiber, resistant starch, and antioxidants, it has elevated blood triglyceride levels and diseases caused by lipid oxidation, including atherosclerosis, even in rodent studies. In addition, it can be used to extract gluten-free flour and starch. This is ideal for diversifying the diet of celiac people.

For example, the stewed yam is a simple recipe that everyone can prepare, you will not need many ingredients and it will be ready in a matter of minutes. Accompany a delicious fish with this stew or eat accompanied by pieces of bread or tortillas. Best of all, you can buy this root vegetable at any supermarket or even grow it in your own home.

However, it is also very adaptable for recipes such as making chips, soups or even stews, it is incredible!

How to use yam in cooking

Yam is an inaccessible crop, but you should keep in mind that its use in the kitchen is very similar to that of other tubers. Always cooked, boiled and then baked or grilled, just like flour or starch.

You can take it in the form of flour or starch, which acts as a thickener or gelling agent to replace, for example, corn starch, and it can also be fermented to make bread suitable for celiacs.

Of course, you can also use it to cook other types of dishes, such as stews, soups and chips, to eat between meals.

It is a high-quality, low-cost food product with excellent properties that ensure its quality throughout the food industry. And not only that, but in cosmetics the yam root cream improves the condition of the skin in general (it is known as the plant of youth) giving it vitality, and applied in the form of circular massages is another way to strengthen and give volume to the breasts. Also massages with yam root cream are a very effective stimulant and an excellent sexual energizer.

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They are the best vegetables, and when roasted they take on a new dimension by deepening and deepening the flavor and caramelizing. The hint of cider and mandarin makes it a very Christmassy point of aroma and goes well with meat, fish or vegetarian main courses.

Ingredients for 4 people

Brussels sprouts: 500 grams

Pumpkin: 400 grams

apple cider vinegar: 15 ml

Sidra 50 ml

large tangerine: 1

Extra virgin olive oil: 10 ml

Black pepper

Provencal herbs to taste

Sal

Pumpkin spice (optional)

chives (optional)

additional tangerine (optional)

Difficulty: easy

Total time: 50 minutes (10 preparation and 40 cooking)

How to Make Pumpkin Cider Roasted Brussels Sprouts

Preheat the oven to 200ºC and prepare a dish or tray with a little olive oil.

Gently wash the Brussels sprouts, remove any damaged leaves, and tap to dry. Cut the larger one in half and leave the smaller one as it is. Peel the pumpkin and cut it into cubes of approximately the same size.

Combine both vegetables in a skillet, season, and toss with cider vinegar, cider vinegar, tangerine juice, and olive oil. Add Provencal herbs and taste.

Stir halfway through cooking, add more cider or water to prevent over-drying, and bake for about 25-30 minutes. Serve with chopped chives and pumpkin seeds, and optionally more tangerine juice.

What to pair with roasted pumpkin sprouts

These Roasted Brussels Sprouts and Squash, like I said, make a very versatile side dish, but they can also be combined with eggs, rice, beans, or other grains and served as a simple side dish for a light lunch or dinner. Leftovers can be safely stored in a refrigerator in a closed container.

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Chia seeds have become a staple in our pantries due to their ability to go beyond their healthy properties and thicken liquid preparations. In particular, I love to take advantage of the natural sweetness of ripe and juicy fruits to make creams and compotes for breakfasts or snacks. These cups of yogurt, strawberries, chia seeds and crunchy oats are perfect for breakfast or snacks.

The longer the fruit-chia mixture sits, the darker it becomes, so it can be made ahead of time. I’m used to recipes that aren’t very sweet, so I’m not going to add any sweeteners other than juice, but you can add a bit of honey, emphasis a bit, or the equivalent to sweeten the yogurt or fruit a bit.

ingredients for 2 cups

250 g plain Greek yogurt
little honey or sweetener to taste
75g oats
1 cup unsweetened pure cocoa powder
cinnamon to taste
200g strawberries
½ glass orange juice
2 teaspoons vanilla or half an open pod
2 tablespoons of chia seeds
fresh blueberries or raspberries

How to make cups of yogurt, strawberry and chia seeds

1- Wash the strawberries well, remove the stem and cut them into small cubes. Put them in a saucepan with a little water over medium heat. Blend little by little until it forms a paste.

It should have a compote-like texture and add water or juice as needed.

2- Add the chia seeds, mix and let cool.

3- In a frying pan without oil, heat the oats with the cocoa, cinnamon and a pinch of salt. Cook, stirring constantly, until toasted and fragrant. It smells great.

4- When the strawberry mixture is cold and thick, assemble the glasses. Spread the oatmeal-cocoa mixture on the bottom, top with melted yogurt, sweeten to taste, and finish with plenty of strawberries. Garnish with more strawberries, blueberries, banana, or other fresh fruit.

Preparation time | 20 minutes plus cooling.

difficulty | Easy

tasting

Yogurt, Strawberries, Chia Seeds, and Crunchy Oatmeal Cups can be taken any time your body requires it, but we recommend taking them especially at breakfast or in the afternoon. Prepare each ingredient separately in advance. You can also assemble the glasses the day before and place them in the fridge. This is due to the craving for cold food.

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At Fitenium we always say that supermarket trolleys are the initial step towards a healthier diet. It is easier to make your diet healthier by eating based on quality ingredients and choosing foods instead of unhealthy products such as some processed, fried, industrial pastries etc…

The second step is to cook these foods at home and in a healthy way. Cooking methods such as steaming, grilling, or baking are also good ways to improve your diet.

To make healthy cooking easier for you, we bring you a selection of kitchen accessories that can make things easier for you when it comes to improving your diet.

Microwave Oven Steamer Case

Lékué steam case (€19.90 on Amazon)

An interesting option when cooking when you want to eat healthy and don’t have much time is to use a microwave steamer case. These cases (the most famous of Leque, but available in big box stores at affordable prices) are made of food-grade silicone and do not store odors. It can be placed in the dishwasher.

Place the food you want to prepare in a case with a small amount of water, put it in the microwave and in a few minutes you are ready to eat the dish. It is used as a seasoning for fish and meat, but it does not irritate a bit (it can be seasoned with spices later). We also offer savory vegetable dishes.

microwave popcorn maker

Microwave Popcorn (€11.85 on Amazon)

If you love to binge Netflix or HBO shows on the weekends and can’t do without popcorn, getting a popcorn holder for your microwave is a good investment. The main problem with the microwave popcorn that I found in the supermarkets is that they have a lot of salt and butter, but with this popcorn you can prepare it in a more natural way.

We simply buy natural kernels of corn (it costs around 2 euros for a 300 gram bag, which usually saves even if you eat popcorn often) and place them in the base of the popcorn holder. Pop the popcorn in the microwave for about 3 minutes and voila! You can immediately enjoy healthy popcorn (corn only, no salt or butter).

Vegetable spiralizer

Spiral vegetable spiralizer (€9.90 on Amazon)

The zoodle or vegetable spaghetti is a very original way of introducing vegetables into our diet. For example, it can be cooked from zucchini or carrots and enjoyed in different ways: grilled, raw, cooked… garnished with meat and fish, or with cereals and legumes, perfect as a main dish.

There are two options to get spaghetti with vegetables. You can do it the traditional way with a simple knife or mandolin, or use a vegetable spiral to make different types of cuts on different vegetables. .. The biggest advantage of these tools is their speed, not the very expensive investment that we have available.

Glass blender for your smoothies

Homegeek glass blender (€ 29.99 on Amazon)

A few years ago, these small personal blenders became very fashionable and managed to prepare shakes and smoothies quickly. The main advantage over the large blender is to prepare the ideal number of shakes or shakes for this little appliance to consume right now.

The glass to prepare smoothies with these little mixers is the same one you use to drink smoothies. Just replace the take-out lid blade and that’s it. Its use is very convenient: you can chop the fruit into pieces, put it in a blender with a liquid base and other toppings (nuts, seeds), and touch the blender several times to drink immediately.

Yogurt machine to prepare yogurt at home

Yogurtera Aikon (34,99€ en Amazon)

Preparing yogurt at home is a very simple process, all you need is a starting yogurt (to obtain the necessary bacteria to prepare homemade yogurt) and a yogurt maker. The yogurt makers are less expensive (from 20 euros on Amazon, depending on capacity and ingredients), and you can always get a large quantity of yogurt ready to taste.

You can even make homemade yogurt without a yogurt maker (we’ll show you how). However, this small appliance makes the process much easier.

Bakery for homemade bread

Princess Bread Maker (€74.99 on Amazon)

Finding good bread is a difficult task without a good bakery close to home. Bread in supermarkets is usually frozen, so if you are talking about whole grain breads or cereals, be very careful, read the ingredient list carefully, make sure they are not served with cheese, and ultimately the price of the gold. With a very low percentage of whole grains.

Preparing your own sourdough-based bread at home is a process that more and more people follow, especially if a family member has celiac disease. A bakery can help you easily make bread in your own home if you can afford the kitchen (you can find one on Amazon for $55-$60).

Slow Cooker Clay Tajine

Tajine Emile Henry (€61.96 on Amazon)

Slow cooking is popular. On another occasion, we talked about clock pots or slow cookers: appliances that consume very little energy and allow you to prepare very delicious dishes.

Moroccan tagines, commonly made of clay or ceramic, are another tool for enjoying a relaxing meal. Its cone shape and the materials that make it save heat and enhance the flavor of food. It is also traditionally used to cook tagine, a typical Moroccan dish, but it can also be used for other dishes.

Now that you are in the sales season, take the opportunity to get hold of some of these supplements that can make your diet healthier.

At first glance, ramen is an original Japanese dish that only looks like noodles, but this consumption dish contains not only pasta, but many other nutrients and ingredients, so everything in the dish Today I will tell you about ramen.

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What is ramen?

Although each region of Japan has its own recipe for ramen, the basic preparation consists of different types of Japanese noodles served in a commonly prepared broth made from meat, miso, and soy sauce, as well as various garnishes such as sliced ​​pork, seaweed, menma and spring onion

The soup can use chicken, shrimp, vegetables, various spices and other ingredients. The noodles are always referred to as our noodles, and a major part of ramen is soy sauce, a sauce made from miso. , Sake, mirin, etc.

At home, buying a container that is made in the microwave or boiling water in 5 minutes, or buying a container that is ready to buy by boat at another store, or going to the Japanese restaurant that is making it, you can consume ramen.

Not just ramen noodles

It is very important to distinguish between the ramen that is served at home or in an Instant Pot and the ramen that is served in a large Japanese restaurant. In the latter, the garnishes can include a variety of vegetables and fish that enhance the nutritional value of the dish.

Instant ramen is quicker to prepare, but it is low in fiber, offers complex carbohydrates and minimal protein, and is also a source of large amounts of sodium.

With almost 1 gram of sodium per serving, ramen is clearly over-salted and not recommended if trying to adhere to the WHO recommendations of not exceeding 2.5 grams of sodium or 5 grams of salt per day.

On the other hand, many of the essential ingredients, the sauce, are not only products rich in sodium, but also those that contain sodium glutamate, which stimulates the appetite and can cause risks if taken in excess.

In this sense, both instant ramen and ramen consumed in restaurants are negative. This is because the composition contains an excess of sodium and sodium glutamate. It is free of vitamins, minerals, fiber and water that are not found in ultra-processed instant soups.

In the same way, it is not the dish that we should abuse, and it is always better to choose restaurant ramen instead of instant soup to eat “on the go” or to solve dinner at home.

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Diet and endometriosis

Treatment of endometriosis is often done with pain relievers and anti-inflammatory agents caused by the disease. Hormone therapy may be used, but surgery may be performed if cysts form or if endometrial growth affects other organs.

Beyond this, we can count on non-pharmacological and less invasive resources to reduce the symptoms of the disease. Because there is no cure, but the signs must be attacked primarily.

To do this, you can go on a diet that respects the following assumptions:

High intake of antioxidants.

It has been confirmed that oxidative stress is present in the ascites and peripheral blood of women suffering from endometriosis, so it is recommended to take more antioxidants to control the symptoms. I’m going to.

Adequate intake of vitamin A, vitamin C, and vitamin E can be very helpful in reducing the negative effects of oxygen free radicals in the body and in controlling disease and its consequences.

This is done daily with a high proportion of a variety of fresh vegetables and fruits, abundant green leaves, seeds and nuts, as well as vegetable oils, the body’s source of vitamin E, fats that provide vitamins and oily fish. It is recommended to include it.

Foods with anti-inflammatory effect

Many foods, due to their nutrients and other substances, can have anti-inflammatory effects in our body, which contain omega 3 extra virgin olive oil, ginger, turmeric or fatty fish. And.

All these foods help reduce the inflammatory process in the body, reduce the clinical picture caused by endometriosis, and reduce pain and local inflammation in the pelvis and abdomen.

In addition, the intake of Omega 3 is associated with a decrease in the appearance of endometriosis, and therefore, an adequate intake delays the progression of the disease.

Reduce trans fats

According to a review published in 2013, trans fat is strongly associated with the disease, just as omega 3 is associated with a reduced risk of endometriosis.

Trans Fats not only aggravate the inflammatory state of our body, but can also increase oxidative stress. So, to control endometriosis, it is important to reduce your consumption.

To achieve this, it is essential to reduce the consumption of super-processed foods, which are the main source of this type of fat in the body, and above all to avoid commercial snacks, cookies and industrial confectionery.

Gluten free food?

In addition to the above measures, in recent years the efficacy of a gluten-free diet in reducing the symptoms of endometriosis has been studied.

More research is needed in this regard, but a study published in 2012 noted a marked reduction in pelvic pain in women with endometriosis who followed a gluten-free diet 12 months later. Pain in this study was measured subjectively by each woman and was not a double-blind study, so most of the improvement may be due to the placebo effect.

Published on Unplash by Hean Prinsloo

Women with celiac disease, on the other hand, are at much higher risk of developing endometriosis, which may be due to the fact that immunological changes affect both the lesions and inflammation caused by celiac disease.

If you have endometriosis, you should be aware that, in addition to the treatments (such as medications) indicated by your doctor, a proper diet can help reduce the symptoms of the disease and delay its progression. There is.

If dinner is the most abused meal because you’re tired from work and you don’t have the time or desire to cook, here are 17 light and easy dinners to help you combat the extra kilos of Christmas.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

Various meat dishes (red, chicken, fish)

If you are looking for a light dinner that is rich in high-quality protein at the same time, these options with a variety of meats may be right for you.

Beef Stir Fry and Lettuce Wrap or Tacos: Very low carb and easy to make using easily satisfying fiber along with protein. In addition, it provides vitamin C, potassium and other high-quality micronutrients.

Chicken and Avocado Salad with Citrus Vinaigrette: This simple salad is a recipe that incorporates healthy fats and lots of vitamin C in addition to protein.

Tuna with Eggplant and Tomato: Very quick and easy to make, this dish is ideal for solving a cold dinner in just a few minutes with little confusion other than a pot.

Crispy Lemon Rosemary Thyme Fillets – A different but just as quick way to prepare fish for dinner, where you bake salads and vegetables at the same time as the hake.

Fish Salad with Lettuce Tacos – Any white fish can make this low-fat and satisfying recipe. Alternatively, it can be made with leftover grilled fish fillet so it doesn’t go to waste during cooking.

Stir-Fry Squid Ring and Stir-Fry Broccoli: Both ingredients in this dish are high in protein, low in fat, but high in micronutrients, with calcium, potassium, vitamin C, iron, and folate prominent.

egg based dinner

Eggs are an excellent source of high-quality protein, have long been recognized for a variety of uses, and are very versatile when it comes to cooking, as they can be resolved in no time at all, as shown in the dinner below. es.

Steamed Asparagus and Bagged Eggs – For vegetarians looking for protein at dinner, this easy-to-cook recipe is a great option, especially on cold days.

Roasted Avocado Eggs with Goat Cheese: Add a fresh salad to your recipe for a complete dinner with high-quality fats, excellent protein, and complex carbohydrates, without the fuss.

Green asparagus and pepper fin: The fritata is a preparation that can be made with what we have at home and in a short time solve a nutritious diet as shown in this recipe. Can.

Tortilla with avocado, tomato, cresson and fine herbs: With good fat and a lot of carotene, vitamin C, you can prepare this tortilla in less than 10 minutes.

Eggplant Omelette: A very simple dish, rich in protein, high in water and fiber, which is satisfying, but very low in calories.

vegan dinner

For those who don’t eat animal foods, we have satisfying options for bulking plant proteins and various vegetables without significantly increasing the energy intake of the plate. Some vegan dinners are:

Seitan Vegetable Skewers – It’s as easy as sticking the ingredients on a skewer and cooking. This dish provides not only healthy protein, but also fiber, vitamins and minerals.

Lettuce tacos with lentils: One of my favorite recipes with lentils. It goes very well with the creamy texture of avocado, which has a high water content in vegetables and provides high-quality fats for other ingredients such as protein and fiber.

Mushroom Tempe: At the same time as a nice dinner, you can prepare your Tempe with the sauces suggested in this recipe, with nutritious and satisfying calories.

Scrambled Tofu: If you don’t like to cook, this recipe is ideal for you. This is because it can be enjoyed at home in a very short time and without the need for technology.

Stir-Fry Tofu and Kale with Sesame Seeds – A delicious variety of recipes with plenty of plant-based protein, calcium, iron, and potassium.

Roasted Broccoli Cranberry Almond Butternut Squash: A vegan recipe, but if you’ve already had enough meat in your diet, it’s a good idea to include it in your omnivorous diet. It is rich in dietary fiber, potassium, vegetable calcium, iron and vitamin C.

Here are 17 light dinner recipes for all tastes and needs. These help to reduce the kilos gained during Christmas and, above all, they provide good dietary nutrients to protect your health.