How to make inexpensive and easy-to-prepare healthy dishes

Preparing nutritious and healthy dishes at low prices and in a short time is totally possible.

Using the Eidos food pyramid as a visual guide can help to save a lot of money by identifying and choosing the healthiest foods.

As a guideline for selecting food at a cheaper price and at the same time beneficial to health, it is recommended to buy:

• Seasonal vegetables and fruits.
  
  
• Products from reliable local farmers.
  
  
• Organic products.
  
  
• Products with supermarket brands.
  
  
• Compare prices and offers in different supermarkets.
  
  
• Buy foods without added sugar and made with whole-grain flours.
  
  
• Avoid buying foods that have been produced using agrochemicals, those made with white flour and those that are the result of ultra-processing.

Preparing dishes with vegetables that are eaten raw and dishes that require little processing will help to save time in the kitchen and will be more nutritious and beneficial to health. The healthiest dishes are those that contain raw and less processed foods.

Do not forget to season all dishes as much as possible and when you have to use sweeteners, use only xylitol or stevia. If possible, do not use salt because, like sugar, it is a poison for your health.

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A healthy and nutritious dish that is easy to prepare

This dish contains brown rice, a boiled chicken breast and a salad of tomatoes, cucumbers, bell peppers and chopped green onions. It is seasoned with linseed oil, lemon juice, pepper, ginger powder and minced garlic. For dessert, it contains a fruit, in this case, a plum.

The brown rice was boiled with half a cube of vegetable soup and no salt. The chicken was boiled with several cloves that give the meat a very particular flavor.

This dish was done in 20 minutes.

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Healthy salad

This salad contains tomatoes, red cabbage and dandelion greens with chopped green onions.

It was seasoned with hemp oil, black pepper, ginger powder, cumin and minced garlic.

A salad with berries

This fruit salad contains cherries, strawberries, blueberries, grapes and Greek yogurt.

It can also be prepared with other fruits by cutting them into pieces and adding or not the Greek yogurt.

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Health-promoting beverages

For good hydration, prepare different concoctions to drink throughout the day.

To start the day you can start it with a good coffee that will help you to wake up, at lunch you can drink digestive teas and even a non-alcoholic beer, during the afternoon some herbal tea and before going to sleep some infusion that will help you to fall asleep.

If you need to sweeten the drink, use only xylitol or stevia.

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A nutritious and very healthy sandwich

In just a few minutes you can prepare a nutritious and very healthy sandwich to eat at any time of the day.

To prepare this nutritious sandwich, make it with whole wheat bread, raw or cooked ham, portabella mushrooms, tomato, lettuce and gruyere cheese.

If desired, pack the tops with a little of flax, hemp, canola, or mustard oil and arrange the ingredients in layers.

To season the sandwich use pepper and ginger powder or other spices as seasoning but if you want to salt it only do it with celery salt, garlic salt or other similar salt but do not use common salt or sodium chloride which is a poison for your health.

Serve the sandwich with some infusion.