With the arrival of good weather, you want to spend time outside and enjoy the outdoors. Excursions, picnics, going to the beach, to the mountain … For these days we usually take something quick and easy to eat. The light snacks are an excellent choice.
In spite of the bad reputation of the sandwiches, they are a healthy and very appetizing alternative if you follow this advice. There are plenty of light snacks that combine comfort with a balanced diet.
Make your light snacks so your diet does not suffer.
Use the artisan bread, multicereal or the integral that adds an extra nutritive value thanks to fiber, minerals and vitamins.
For your light snacks avoid the bread or the baguette, because they have a higher glycemic load that does not help to lose weight and also satiate less.
As for the filling, if you want sausage, use the cooked ham, the serrano ham, the cecina, the tenderloin or the breast of chicken or turkey. You can also include fresh cheese, smoked salmon, French omelette or soy derivatives such as tofu or tempeh. They are low in fat and contribute a lot of protein to your light snacks.
Sauces like ketchup or mayonnaise are enemies of a balanced diet to lose weight . Use them in moderation. In your light snacks you can substitute them with olive oil, tomato pulp, avocado puree, hummus of chickpeas, etc.
And give it something green, which in addition to giving a more colorful touch, will provide you with more vitamins, minerals, fiber, antioxidants and enzymes: better lettuces small leaf and bitter, which cause less gas than leafy lettuce and activate liver and vesicle, two viscera that favor digestion, elimination of toxins and control constipation.
Carrot Sandwich: You need a small carrot, 3 slices of tomato, a little onion, fresh cheese or a tablespoon of Philadelphia type spreadable cheese, a little mustard, green leaves to taste, salt and pepper, Mix the cheese with the mustard, salt and pepper, add it on the bread and add the rest of ingredients.
Roasted Vegetable Sandwich: Roast eggplants, a little zucchini, two slices of tomato, onion rings and bell pepper in the oven or in the pan. Put them on the bread along with two slices of lean ham or Berenguela cheese.
Bean, avocado and tomato sandwich: Toast the bread. While preparing avocado, crush the pulp with a fork until it is like a homogenous puree. Sprinkle with lemon juice and add salt and pepper. Spread the bread with the avocado puree, place sliced tomatoes on top, and then the beetroot slices. Sprinkle garlic powder on top and finally place the lettuce.
Zucchini and Mushroom Sandwich: You’ll need bar bread, onion, zucchini, cherrys tomatoes and basil. Cut the onion and salt it in a frying pan with a splash of olive oil, until they are of the texture that you like. Cut the zucchini into thin slices, roll the mushrooms and cut the cherrys tomatoes in half and add to the skillet with the onion. It is not necessary to cook them much. Mount the sandwich by first placing the zucchini slices on top of the bread and top with onions, mushrooms, tomato cherrys and a few fresh basil leaves. You can finish with a little salt and a dash of virgin olive oil.
Tuna Sandwich: Place in a bowl 100 g of tuna, a little lemon juice, mustard and spice cheese (Philadelphia type), salt and pepper. Shred everything until a paste is left. While doing this, you can heat a couple of slices of bread (artisan, whole or pita). When you have it, spread the pasta that has been left in the bread and add lettuce, tomato and onion.
Smoked Salmon Sandwich: Toast two slices of bread and spread on them cheese. Add the salmon and also boiled egg and capers. You can sprinkle some dill to make it even tastier.
Chicken Sandwich: Spread the slices of bread with a delicious yogurt sauce (1/2 natural yogurt, 1 tablespoon lemon juice, 1 piece of grated cucumber). Add a few lettuce leaves and then the shredded chicken or turkey breast ham. If you like, also add onion.
Sandwich of sardinillas (canned) : Drain the oil from the can, cut very finely onion and put it on top, add vinegar to taste. I’m sure you’ll love it.
Enjoy these light snacks outdoors and in good company, take the time to do some exercise and if you can take some time to relax, in this simple way you will follow all the pillars of the Coherent Diet.
Use our nutritional calculator to know your degree of overweight and your fat index. Light snacks
Once you know how much Kg you have left over, we recommend that you do the two phases of the Coherent Diet method. T e proposes to lose weight in a week losing body fat and most importantly, get the results to stay in time.
Follow the best diet to lose weight; you can do it to your air following our books where the method is explained with tasty recipes or with a more personalized attention with our Online Diets.
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