delicious ideas for your menus in february

February is a month of ideal to add to your shopping list vegetables such as cauliflower, squash, or
artichokes fruits such as oranges and kiwi. With regard to meat products and fish, is seasonal
of mussels, clams, mullet, and mid month, quail.

Gemma Miranda.

Sure, succulent recipes that include one or more of these foods is occurring you, but if you’re short of ideas to something, don’t worry, Gemma Miranda, head of the unit of nutrition and dietetics of option medical clinic, specialists in plastic surgery, advanced aesthetic medicine and the treatment of obesityIt offers you delicious ideas to make your menus in February.

-Pumpkin: the pumpkin is a food that stands out due to its high water content and its low energy intake, so it should not never miss in our diet ”, says Gemma Miranda. This vegetable is rich in potassium, phosphorus and magnesium and their consumption brings numerous benefits to our body as for example the improvement of intestinal transit, assists in the removal of liquids and is an antioxidant. Pumpkin allows multiple forms of cooking (boiled, baked, grilled …) and with it can prepare nutritious recipes as a cream of pumpkin, ideal for the cold months, a delicious stew of vegetables or add to a stew ”, proposes the specialist in nutrition.

-cauliflower: The cauliflower is a great source of vitamin C fiber, folic acid, magnesium, potassium and calcium.

Also has a high content of fiber and probably its most outstanding characteristic nutritional level are their diuretic properties, helping the Elimination of excess fluids. Cauliflower can develop in various ways, although probably the least recommended is cooked, since part of their vitamins and minerals lost during the cooking process. Therefore it is always best to cook on the steam ”, Gemma Miranda advised. With this nutritious food can prepare dishes such as Cauliflower Au Gratin with potatoes, cauliflower with hard-boiled egg, or a paella of vegetables that we can also add red pepper, green pepper, peas and Zucchini.

-artichoke: artichokes should always eat them raw, using them for example in salads, so take advantage of all its properties ”, says Miranda. Its consumption stimulates kidney function favoring the Elimination of liquids. In addition, also acts in the intestine as a mild laxative and stimulates the function of the gallbladder. If we prefer to eat them cooked, are good choices artichokes omelette, a quick and easy dish that we can get more than one trouble, and the classic artichokes baked with ham and a drizzle of olive oil ”, suggests the expert.

-Mussels: the mussels are a source of high quality marine protein and nutritional level stand out for their high content in iodine and iron. In addition, are rich in unsaturated fatty acid, which is beneficial for our heart. mussels are one great resource both for starters as main dishes. Personally I recommend steamed them and dress them with a little lemon or marinera sauce. On special occasions, we can also choose to include as an appetizer mussels breaded with bechamel sauce stuffed with onion, tomato sauce, a dash of tabasco and salt ”, says Gemma Miranda.

-clam: are ideal for people who practice sport intense thanks to its high quantity of iron ”, says nutritionist. With them we can prepare succulent recipes such as clams in green sauce, Cantabrian dish, or spaghetti with clams and shrimp.

-red mullet: red mullet provide great benefits to the body due to its fat healthy cardio, its wealth of iodine and its high content protein. a papillote of red mullet with Zucchini, leeks, carrots and spring onions can be turned into a dinner as healthy. If we want to make them more attractive to children, can also choose to have them baked or fried ”, proposes to Miranda.

-quail: Although quail meat is not as popular as the other bird, its consumption is becoming more common in Spanish households. It’s a food that provides us with a high amount of proteins and vitamins B6 and B3. Can accompany quail baked with a scrambled eggs with spinach or rice ”, suggests the expert.

-Kiwi and Orange: both fruits are important sources of vitamin C, so its consumption is recommended for any circumstance that needed reinforcement of the immune system. In addition, kiwi provides large amounts of water and fiber, so it has a diuretic effect, it is a great antioxidant and a very effective for cases of constipation natural laxative. Whenever we can we must prioritize eating fresh fruits, without cooking, so take advantage of all its nutrients ”, Gemma Miranda advised.