Eco-De Dieta Chef Manual De Instrucciones página 25

¿Did you know...
The body is like a factory: in order to work properly and efficiently (grow, maintain and renew cells) needs energy. This
energy, expressed in kilocalories, can only be achieved through food. There are 3 energy sources that we receive from
food:
Each food is made out of different proportions of these three nutrients, which sums up to its energetic value in kcal.
In order to carry a healthy alimentary lifestyle, it is essential to know the function of each of these nutrients and know
exactly when and why we must consume them.
Carbohydrates:
quick and immediate energy supply. The human body normally does not burn so quickly the energy so
accumulates it in fat. Should be consumed during the most active hours of the day.
Fats or lipids: provide backup energy which is not used if it is not necessary. Leads to weight gain.
Proteins: provide very little energy and only do so in cases of extreme necessity. Its function is to repair damaged tissue,
for example repairing damaged muscles during exercise.
Basic rules for a balanced nutrition
The daily energy input should consist of:
• 10-15% proteins
• 30-35% fats
• 55% carbohydrates
• (+/-) 600g of fruit and vegetables
• 3 Milk products
Knowing the caloric value of each food is essential for weight loss. When we start a diet we must have a calorie chart,
focus on low-calorie foods and respect the balance of food variety and the body's needs. For this reason, on every recipe
is shown a table with the caloric falues of the main ingredients.
Index
Whole-wheat toast with garlic .................................. 26
Wholemeal bread with apple and nuts ..................... 26
Homemade croissants with puff pastry ..................... 27
Coca de Llanda light .................................................. 27
Spiced carrots ............................................................. 28
Apple chips with cinnamon ....................................... 28
Whole-wheat pizza ....................................................29
Onions stuffed with pine nuts and raisins ................. 29
Roasted vegetables ...................................................... 30
Roasted artichokes with lemon .................................. 30
Artichokes with Spanish ham .................................... 31
Bittersweet zucchini with raisins ............................... 31
Escalivada .................................................................. 32
Japanese mashrooms .................................................. 32
Baked potatoes ........................................................... 33
Chips .......................................................................... 33
Hot wings ................................................................... 34
Whole chicken ............................................................ 34
Chicken breast with lemon and thyme ..................... 35
Quails in red wine ..................................................... 35
Recetas ....................................................................2
Proteins, fats (lipids) and carbohydrates (sugars)
-25-
Calories Proteins
Pumpkin 18 1,1
* Calories per 100 grams of food.
Proteins, lipids and carbohydrates are expressed in grams.
Grilled sirloin ............................................................. 36
Steak with pepper sauce ............................................. 36
Beef stew in red wine ................................................. 37
Pork ribs in orange sauce ........................................... 37
Skewers of shrimp and leeks ...................................... 38
Hake in cider .............................................................. 38
Grilled salmon ............................................................ 39
Codfish over colorful vegetables ................................ 39
Tuna in tomato sauce ................................................ 40
Codfish with spinach and raisins .............................. 40
Gilt-head bream a la orange ..................................... 41
Shrimp Scampi ........................................................... 41
Mussels in pan ............................................................ 42
Salmon with orange, mint and black olives .............. 42
Monkfish in tomato sauce and basil .......................... 43
Seafood crepes ............................................................ 43
Baked apples............................................................... 44
Cherry muffins ........................................................... 44
Cheesecake ................................................................. 45
Raspberry gelatin ....................................................... 45
Recettes ................................................................ 46
Lipids Carbohydrates
0,1 3,5
ECO-DE