Chef Malu Lobo brought tips for you who want a healthier, low-carb meal
Making dinner can be a little difficult. The day was tiring, the hunger is great and so many resort to fast and ultra-processed foods. But did you know that it is possible to make a dinner that satisfies, is easy and is still suitable for the low carb diet?
According to the chef of functional gastronomy Malu Lobo, what is important in a low carb diet is the combination of water-rich, leafy vegetables, whole grains and lean meats. “And the secret to not getting sick is to change the way of cooking, you can make the sautéed, grilled, roasted and even pureed vegetables”, says Malu.
A tip that the chef gives is to make a good amount to freeze and reserve for other days. “Make and then save small portions, so you can freeze and consume throughout the week. This will color the dishes and vary the diet”, says Malu.
Thinking about the variety of food and a tasty and satisfying dinner, Malu Lobo brought recipes and dishes easy to make at home for dinner!
How about a little hiding place?
On a low carb diet, it is possible to make delights at home. One of them is the hidden one. Replacing the classic mashed potato with one of zucchini or pumpkin, the dish turns into something with low calories and is perfect! You can fill with traditional fillings, such as chicken, meat and even vegetables.
Salad cannot be missing
Malu points out that it is possible to make salads and varied dishes in the low carb diet. “You can use broccoli, cauliflower, chayote, eggplant, radish, mushrooms, okra, arugula, spinach, watercress, etc. And with whole grains, rich in fibers like lentils and chickpeas”, says the chef.
One idea she brings is the dark leaf salad with crunchy oilseeds and avocado mayonnaise. With just 1 packet of frize lettuce, half packet of arugula and half packet of watercress, mixed with 2 tablespoons chopped walnuts, 2 tablespoons hydrated cranberry (in this case, an option) and 2 tablespoons ricotta chestnuts or milk ricotta seasoned with olive oil, sea salt and lemon juice.
For avocado mayonnaise, the ingredients are simple. With 1 avocado, 2 tablespoons of lemon juice, 1 tablespoon of lemon zest, half a clove of garlic, sea salt to taste, 3 tablespoons of olive oil and the option of adding 1 pepper with no seeds. The process is simple: put everything in a blender or processor and beat while adding a drizzle of olive oil until you have a homogeneous and aerated cream.
How about a stuffed zucchini?
In addition to being low carb, the stuffed zucchini is a great option for you who want a more gourmet dinner. With easy ingredients, the zucchini can brown in the oven with grated cheese.
There is an oriental option too!
Malu also gives the idea of a Japanese egg pudding, Chawan Mushi. With a cup of broccoli, shimeji or another mushroom of your choice, you mix it with an egg cream and cook for 20 minutes in a water bath. There is the option of adding chicken, fish or shrimp, making the dish even more functional!
Calm down, there’s still dessert!
If you think you won’t sweeten dinner! Malu gives the idea of making a super chocolate brownie, which instead of ingredients with a lot of carbohydrates, uses almond flour or other oilseed, like chestnut.