Scrap Food: 5 healthy versions of your favorite junk food

There is room for the junk food on a healthy diet?

One of the possible reasons why you are a fan of this type of product, either junk food or, fast foodYou know, burgers (and there are a few around the world that are considered the best), pizzas and others is because in addition to the lack of time to go home for lunch or to cook, it’s because the food- they are generated by a substance in your brain called dopamine associated with the feeling of well-being, pleasure and satiety.

The reality of junk food in Mexico:

Simón Barquera, Director of Nutrition and Health Research Center of the National Institute of Public Health (INSP) in an interview with Infobae Mexico reported that in our country more than 25,000 deaths a year are associated with the consumption of sugary drinks and this can be explained by the survey “Eating Habits in Mexico” conducted by the company Mercawise in 2015, which revealed that of 504 people, more than 50% of them used to eat junk food several times a week and 82% drank at least one soda during that time.

The 12 best burgers in the world

And that of our neighbors …

An article for the digital magazine Supplements 101 by Jessica Edgson on consumer data from the “Junk food“He argues that the United States is home to more than 200,000 such businesses, it is estimated that in the course of life an adult there will spend 70,500 dls. On this type of food or home services, the schedule favorite for this meal is lunch and this country is the first with the highest consumption followed by France and Canada, in addition to 2018, there were already 37,855 McDonald’s restaurants around the world. , an infographic of “Partners of your health” of the North Ohio Heart Center proposes that Americans as a group spend 50 trillion dls. fast food annually which would represent that with this amount of money the world hunger in a matter of 3 years could be fought … is its consumption cannon right?

So how can you turn your Gordis desires into healthier food?

The popular phrase “fat is what gives you taste” is completely true but seeks to reduce it in your preparations without compromising taste or texture.
Change all refined flours for wholemeal flours, other cereals or gluten free. This way the absorption of carbs in your blood will be slower.
Substitute ready-to-serve foods for home cooking where you can take care of the quality and quantity of the ingredients.
Use alternative recipes or replace with vegetables. What if instead of chips put some baked beet or banana chips?
If you plan to eat big and street food, you will have no choice but to reduce the size of the portions.

How much it affects to break the diet

Here are 5 junk food recipes that have become healthier options.

Homemade macaroni and cheese (Snapshots: 2 cups 800 to 900 lime).

1

Put a little flour, Salt and pepper in a pan and combine with skim milk.
2

add cream cheese low in fat and simmer slowly.
3

Add a little mustard Dijon, garlic powder and English sauce.
4

Remove from heat and add cheese cheddar in the mixture (not too much).
5

cook the pasta (Macaroni of legumes, of combined flours such as quinoa or wholemeal) until it is al dente and drained.
6

Mix the pasta with the garnish prepared to taste

Homemade pizza (Commercial: 1 receive of regular crust from 300 to 400 lime).

1 cup sauce per pizza margarida, 1 sliced tomato, 250 mozzarella cheese, pesto sauce, 100g cornstarch, 100g rice flour, 100g potato starch, 5g dry yeast, 1 tbsp sugar, salt, olive oil olive, warm water and basil.

1

Preheat your oven to 200 ° C.
2

Sift the starches and the flour to mix. Make a hole in the center and add the yeast, sugar, salt, oil, a little water and mix.
3

Gradually add more water until the dough is smooth and place spread in a mold lubricated with olive oil.
4

Add on top of the salsa of tomato, bake 5 minutes. until the dough is white, add the grated cheese, tomato slices and pesto.
5

Bake until cheese melts 10 min. month. Remove from oven, cut and add the basil leaves.

Baked potatoes (Medium to large French potatoes from 400 to 500 limes).

“Potatoes with garlic“: Spray vegetable oil, 1 kg of potatoes cut into sticks, 3 tbsp olive oil, salt and black pepper, 4 cloves chopped garlic, 2 tbsp chopped parsley.

1

Preheat the oven to 230º and cover a refractory with non-stick spray.
2

In a bowl put the popes and mix with 2 1/2 tbsp oil and season with salt and pepper to taste. Place them in the refractory in a single layer.
3

Place them in the oven for 30 min. turning them from time to time until golden and tender.
4

Increase heat to 260 ° C and continue baking until popes are brown in some parts. Leave it for another 5 minutes.
5

Beat the remaining 1/2 tablespoon oil with the garlic and parsley in a large bowl.
6

Take the potatoes out of the oven, you can re-salt a little and then take one last bath with the garlic oil to cover them.

Chipotle burger (Commercial: 350-1150 lime).

450 g of carn of beef 95% lean or turkey, 1 Chile chipotle in finely chopped marinade, a little salt. For the sauce: 1 tza of skimmed natural Greek yogurt, 1 chili chipotle in marinade. Toppings: Wholemeal or multigrain bun (wheat, rice, etc.), sliced tomato, lettuce, cheddar cheese.

1

Combine it carn with chopped chili and salt in a bowl.
2

Divide it into 4 portions, shape and handle on the grill for 4 to 5 min. per side.
3

For the sauce, liquefy the yogurt with the other Chile chipotle.
4

Sprinkle the sauce over the tops of the loaves.
5

Place the meat on the bottom lid once ready, add the cheese, lettuce and tomato and on top, the top lid.
6

You can refrigerate the remaining burgers for up to 5 days.

Banana Hot Cakes (Fast Food: traditional flour approx. 660 lime).

2 bananas ripe, 2 eggs, milk substitute (soy or almond), 1 1/2 cups oat flakes, 2 tablespoons baking powder, 1 pinch salt, cinnamon, vanilla, red fruit, olive or coconut oil, bee honey and chopped walnuts.

1

Liqueur: bananas, Egg, milk, baking powder, oats, vanilla, cinnamon and salt.
2

Add the mixture to a 30s skillet to form the hot cake. Turn until cooked through.
3

Serve with a teaspoon of honey, red fruits and walnuts to taste.

Ah! And remember not to exceed the frying or cooking times to prevent the appearance of harmful substances such as AGES or, decrease and compromise nutrient intake.

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