Everything that falls into sameness is not healthy … Even food, when we talk about “monotony”, the tendency is that, over time, there will be slips and disinterest. Therefore, it is necessary to use creativity not to leave our menu repetitive, but, of course, without giving up the essential nutrients for our quality of daily life.

Innovate recipes that fit your diet plan. A lighter, healthier and more balanced diet should not be seen as an obligation or phase, but as a lifestyle.

How to escape the food routine without losing focus on the diet?

Breakfast, lunch, dinner and snacks in the middle of meals … This is the food routine that, if you can’t get away, can be increased! Expanding the daily menu options, without giving up the diet, is an alternative to maintain the desire to eat healthily.

Good ingredients and culinary combinations abound to create different options in our day-to-day menus, without, for this reason, we fail to maintain the specific food groups for each diet.

Get out of the rut! Everything that falls into sameness is not healthy … Even food, when we talk about “monotony”, the tendency is that, over time, there will be slips and disinterest.

Therefore, it is necessary to use creativity not to leave our menu repetitive, but, of course, without giving up the essential nutrients for our quality of daily life.

We should always make it a habit to eat a tasty time in our day. Be it the simplest meal: lunch, dinner, breakfast or those simple snacks during work, there are several possibilities and culinary creations that perfectly match these situations and, of course, with the individualized interests of each person.

Innovate recipes that fit your diet plan. A lighter, healthier and more balanced diet should not be seen as an obligation or phase, but as a lifestyle.

Vary the preparation method. Instead of being cooked, the potatoes can be roasted with dehydrated herbs and oil with or without peel, the vegetables can be cut differently and grilled, instead of cooked. Instead of eating, for example, black beans or chickpeas cooked like beans, Also try making a colorful salad.

Alternatives to vary the menu without leaving the daily diet. Change foods according to your food groups. For example, replace everyday beans for lentils or chickpeas, or rice for sweet potatoes or baroa.

Instead of eating ice cream full of preservatives, choose a homemade fruit-based popsicle that you like best. It refreshes and is a delight!

Don’t eat the same things every day. It may seem like a silly tip, but many people choose not to prepare their meals in advance and end up eating repeatedly the whole week. This tends to cause a greater desire to eat things outside of the diet and then … You see! Change, change, invent !

Use different spices, be curious and experiment. No industrialized spices, after all, we have a huge range of natural spices at our disposal: pepper, curry, saffron, nutmeg, oregano, rosemary, thyme, parsley, etc.

Choose restaurants that have food for all tastes. Thus, social life is not left out and you can choose lighter dishes. Vary the locations, discover new places.

Always have a very varied diet, with colorful dishes, ensuring more and more nutrients and flavor in your life.

We cannot fail to enjoy life but we can reconcile it with caring for our health. It is important not to stick to a routine much less let society’s impositions mess with our heads. Life is short.


Organic restaurants present incredible opportunities for organic producers, organic consumers, and the organic community as a whole. With that said, you may still not be sure whether or not to make your restaurant organic. If you’re on the fence here are the top 10 reasons why you should consider transitioning to organic food in your restaurant.

The popularity of organic food has been growing a lot  Restaurant trends show that organic food is becoming more popular every day. 

Organic, what used to be a term referring to novelty, is now much more in evidence, consumers are getting more and more experienced regarding their purchases of organic food.

Consumer surveys show that 41% of people are looking for organic food more than a year ago. 

Another major survey shows that half of adults would always choose organic food over conventional if they could. 

Most importantly for restaurant owners, organics are here to stay.

The data shows that when a person “converts” to the organic world, he is unlikely to buy conventional food again even with little money when consumers are passionate about organic food, restaurants can surely get in on the trend.    

Organic restaurants can be profitable  While buying organic products is more expensive than buying conventional products. Customers are aware and willing to pay that extra cost to eat this type of food. Studies show that consumers are willing to cut other costs in order to consume organic products.

     Consumers are willing to pay more at restaurants that serve organic or locally produced food. In total, 65% of consumers would pay up to 10% more in restaurants aimed at these types of audiences.

20% would pay up to more than 10%. 

Organic food is environmentally responsible  Growing organic food instead of conventional food has many benefits for the soil.

The practice of organic agriculture not only protects the planetbut also helps to improve the environmental problems that we have today.

When you invest in the organic market for your restaurant, you bring some benefits, such as:

Organic farms help to keep the soil healthier, solving erosion problems;

Organic farms help to conserve and protect the water supply by being less aggressive;

  Organic farms are lean and do not require machinery, which reduces the need to use fossil fuels in the production process; 

Organic farms encourage healthier biodiversity;

Organic farms result in less air pollution than conventional farms.

Organic food is more appetizing than conventional.

  If your restaurant offers conventional food, experienced organiccustomers know when they are eating a dish with pesticides, hormones and pesticides.

   Certified organic food, has to be free of all these components mentioned above, andwith that, certainly organic food tastes much more attractive than conventional.

Organic food helps maintain a more sustainable atmosphere

Organic doesn’t exactly mean sustainable, but it does suggest a more sustainable mental model, which can help improve your restaurant’s image. 

Incorporate sustainable practices in your restaurant, such as water conservation, energy saving, non-toxic cleaning, sustainable design and ecological equipment. Many customers will notice their social responsibility, and will certainly return to the restaurant if they have a good experience.    

The options for organic food are very varied  It was very difficult to get a simple organic salad when looking for restaurants. Many restaurants now have a large certified organic selection to choose from.

Chefs focused on this type of segment, can find fruits, vegetables, pasta, bread components, chocolates, honey, cheese, all organic products. 

What’s more, organics don’t just mean greens and vegetables, organic meat is also widely available, from ham to thinner meats.

Organic food allows for creative dishes 

While more and more organic products are available.

Organic restaurants and their chefs must maintain a very unique creative sense to maintain a good menu.

Most restaurant owners find that the best way to keep costs low is to buy organics from local producers.

With that said, not all types of food are available year-round with these suppliers, or even larger suppliers, so the menu will have to accommodate the seasons. 

Cooking and planning menus adapted to what the season offers you is a challenge, it is also a great opportunity to try out new options and keep the menu always attractive and varied. 

Organic food encourages the local community  According to the 

Organic Farm Manual,countries with more farms and farmers have stronger economies. 

Being an organic restaurant you directly support the support of local producers, and consequently support the economy to be increasingly developed.   

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Who doesn’t like to eat a juicy burger? So that usually hamburger and diet don’t go very well, right? Wrong!

To show that this statement is completely wrong, we brought you a delicious recipe for a fit hamburger with low carb bread.

Why doesn’t anyone deserve to eat salad from Sunday to Sunday born !? We created this recipe and it is GREAT !!! A tip, this bread can also be made to accompany breakfast, with eggs, cottage cheese or ricotta.

It is also delicious and an excellent option, less caloric and healthier than ordinary bread.


300grs of ground duckling (or any other lean meat of your choice);

1 shallow spoon of sweet paprika;

1 shallow spoon of oregano;

1 shallow spoon of pink salt;

3 cloves of crushed garlic

1/2 small onion, crushed.

Preparation mode

Mix all ingredients, stir well and distribute in the hamburger pan.

Then fry it with coconut oil.

Low Carb Bread Ingredients

2 tablespoons of almond flour;

1 whole egg;

2 shallow spoons of light curd soup (can also be lactose free, or another of your choice);

Pink salt;

1 shallow spoon of baking powder.

Preparation mode

Mix the ingredients well in the order described (flour, curd, salt and egg) in a small glass dish (which can go to the microwave) then add the yeast and stir a little more. Afterwards, microwave for 2min and 40sec.

Afterwards, you will notice that its size will double. Remove from the ovenproof dish, cut in half and lightly brown the bread in the pan.

Tell us what you think and give us tips on what next recipes you want to see here.


The entrevero is one of the most traditional dishes in southern Brazil. The name itself, derived from the Spanish language, refers to the meaning of “meat confusion”.

A mixture of different types of meat with green vegetables, potatoes, cassava and smoked items offers an explosion of flavors on the palate.

The most common preparation for entrevero is in a large pot or iron pot.

This way of cooking the ingredients makes the meal with friends even more fun. As there is no right or wrong when preparing the entrevero, the challenge is due to the combination of flavors.

For this reason, I leave my suggestion of recipe to anyone who has never done a glimpse or even looks for a way of preparation with some harmony between the ingredients.


500g fresh diced

500g rump or duckling in cubes

250g of pork loin in cubes

250g of chicken breast in cubes

2 calabrian sausages

2 paios (smoked sausage)

200g diced bacon

2 onions

4 tomatoes without skin and without diced seeds

1/2 red pepper – 1/2 yellow pepper

1/2 green pepper

250g of pine nuts

Way of preparing:

In an iron pan, large pan or skillet, fry the bacon. Reserve in a pot. In bacon fat, gradually fry the sliced ​​sausage and the paio (smoked sausage). Reserve in a pot. While still in the same pan, fry the fresh meat, the meat cubes, the loin and the chicken breast cubes, one at a time, reserving them separately.

Meanwhile, cook the pinion in a pressure cooker for about 40min.

Peel the pinion and cut into four pieces. In the pan where the meat was fried, sauté the onion in pieces.

Add the tomato and let it form a thick sauce.

Add the peppers, reserving part of them for decoration.

Put all the ingredients back in the pan, including the pine nuts.

Mix and check the seasonings. Decorate with colored peppers.

*The araucaria pinion, pine nut, or pinhão, is the seed of Araucaria angustifolia. These tall trees, which can live up to 500 years

An easy, fast and flavorful recipe to serve anytime!


Foods that strengthen immunity It is recommended to keep the consumption of varied fruits and vegetables in at least five servings per day.

They contain vitamins and antioxidants that help to strengthen the immune system.

Vitamins A and C are the most remembered when it comes to immunity. The fame is fair, but they alone cannot guarantee a strong immune system.

Vitamin C: the recommendation is to take 75 mg daily for women and 90 mg for men. Examples of vitamin C source foods are: orange, lemon, acerola, guava, cashew, kiwi, strawberry, watermelon, parsley, red pepper and sweet potato.

Vitamin A: the daily recommendation for this vitamin is 700 micrograms (µg) for women and 900 µg for men.

Its main sources are: liver steak, carrots, sweet potatoes and yellow-orange fruits, such as mango, papaya and persimmon.

For the set of cells, tissues, organs and molecules that make up the immune system to function well, a balanced diet with proteins, carbohydrates, fats and minerals is necessary. And water, lots of water.

Hydration is fundamental for the functioning of the body, being vital for the cells of the immune system.

So don’t wait for the thirst to arrive: keep your bottle close by and drink water several times a day.

To ensure the balance of nutrients, reinforce immunity and reduce trips to the supermarket or the fair (to avoid crowds), planning is necessary!

We have gathered 7 tips here:

1 – Create the menu of the week and list the necessary ingredients. Check what’s in the pantry and in the fridge and make a list of what’s missing.

2 – Choose less busy times to go shopping or buy online.

3 – Don’t overdo the shopping. Choose what is necessary and fair. In addition to being a conscious act in relation to the needs of other people, it helps to avoid waste.

4 – Avoid buying ultra-processed foods, such as crackers, soft drinks and soluble soups. Most of them are rich in sodium, trans fat and empty calories.

5 – The ideal is to organize the routine to prepare your own meals at home. For example, take advantage of Sunday to sanitize and store vegetables or cook extra beans to freeze in portions. In this case, small amounts of salt, fat and sugar should be used in homemade preparations.

6 – Prefer the whole versions of rice, pasta and bread. They are rich in fiber, vitamins, minerals and antioxidants and have less saturated fats. Extra tip: to avoid waste, store the bread in the refrigerator or even in the freezer and heat it up before eating.

7 – Take advantage of this moment at home to discover ways to consume more fruits and vegetables. More resistant fresh fruits: apple, orange, lemon, guava, melon, pineapple.

Fresh and resistant vegetables: celery, broccoli, onion, potato, sweet potato, yam, carrot, pumpkin. In addition to planning, it is necessary to take care in conserving fruits and vegetables so that they last longer.

A very effective technique is the bleaching of vegetables, which allows food to be frozen for up to three months. Here’s how to do it:

1 – Wash and cut the vegetables in the way they are to be eaten

2 – Dip them in a pan of boiling water over high heat and close the lid (see the time in the table below)

3 – With a sieve or slotted spoon, remove them from the pan and immerse them in very cold water with ice and leave for the same time. This thermal shock interrupts cooking

4 – Drain the water and pack the food in airtight jars or plastic bags, filling them to the edge

5 – Defrosting can be done directly during cooking

The technique preserves the nutritional value, color and flavor, as it reduces the microbial load and decreases the natural enzymatic action that would end up spoiling the food thus, it increases its useful life, helping in conservation.

It is natural that in the midst of a scenario as troubled and challenging as of recent times, many of us are carried away by pain, anguish, anger, upset or discouragement.

My role here, however, is to remind you of exactly the opposite: what is positive about all of this.

For all intents and purposes, the generation that lives this pandemic will be marked (I hope) by the understanding that life is transitory and no matter what you do, it can end at any moment.

That is why the importance of letting go, living life to its full potential and no matter where you are, keep doing your best for yourself and others.

Bon appétit!


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The low carb diet proposes to reduce the amount of carbohydrates ingested. In low carb methods, the macronutrient can make up between 45% to 5% of what is consumed in one day.

It is important to note that the extreme reduction of carbohydrates, something below 40%, even provides weight loss, but it will not be healthy and can have a series of serious health consequences. Carbohydrates include foods like rice, pasta, bread and potatoes.

In addition, this method advocates prioritizing the consumption of low glycemic index carbohydrates, those whose glucose (sugar) is absorbed at a slower speed and therefore there are no spikes in glucose or insulin in the body.

The consumption of whole foods that are rich in fiber is also encouraged in this method to lose weight. We talked to experts to understand what are the pros and cons of this regime.

How the low carb diet works?

This method contributes to healthy weight loss by suggesting that food prioritizes low glycemic index carbohydrates. This is because when a carbohydrate is ingested it has a glucose that will be used by the cell for energy.

If there is excess glucose, it is stored in the form of fat and if used before the next feeding, there is no weight gain. For the body to be able to burn the stored fat it is necessary to release a hormone called glucagon that will remove this stored energy.

When a diet is rich in foods with a high glycemic index, many insulin spikes occur and sometimes they are so high that glucagon is never released. Without glucagon the fat that is stored is not burned and there is no weight loss. Thus, when the diet prioritizes the ingestion of low glycemic index foods, there is a minor change in insulin and, consequently, glucagon production occurs. When there is a presence of fibers and proteins, the release of the hormone is also more effective.

Benefits of a low-carb diet:

Prevents diabetes: as this regime aims to eat only carbohydrates with low or moderate glycemic index, it can help prevent type 2 diabetes. This is because when eating carbohydrates of high glycemic index, there is an increase in the level of glucose in the blood and consequently that of insulin. The more insulin in the body, the more it becomes resistant to it and greater amounts of this hormone are needed to transport the same amount of glucose, increasing the risk of insulin resistance that can progress to type 2 diabetes.

It provides satiety: the best sources of carbohydrates are those that also have fiber, such as bread and brown rice. The substance prolongs the time that the food stays in the stomach and when it reaches the intestine the glucose absorption speed remains and thus there are no insulin spikes. In this way, fibers provide satiety.

Assists in weight loss: carbohydrates can be combined with weight loss when consumed correctly. It is important for the versions with low or moderate glycemic index, because, as already informed, they contribute to the burning of the body’s fat stock.


Making your own hummus is easy and affordable. When you peel the chickpeas before blending, a light, silky texture emerges that is simply irresistible. Hummus has been a mainstay of the Middle Eastern diet for centuries. It is eaten as both an appetizer and a main course, usually served with hot baked pita bread and a bowl of olives. Hummus is often paired with fresh fried falafel and sometimes shared alongisde ful mudammas in a dish known as hummus ful. In Western countries, it tends to be served as an appetizer or snack dip alongside vegetable crudités, pita bread or chips.

Hummus is very nutritious… and if you make it yourself, it’s affordable too. You can make about three times the amount of hummus for the price of one store-bought tub, and it tastes so much better made fresh. As long as you have a food processor, nothing could be easier. Of course, you could mash it the old fashioned way with a mortar and pestle, but it will take some serious elbow grease. I highly recommend the processor if you have access to one.


  • 3 1/2 cups canned OR soaked and cooked chickpeas/garbanzo beans
  • 1 tbsp baking soda (optional – to help skin the chickpeas, then rinsed away – see instructions below)
  • 1/3 cup tahini paste
  • 8 roasted garlic cloves , or more to taste (you may substitute 1-3 fresh garlic cloves if you prefer a stronger sharper flavor)
  • 1/4 cup fresh lemon juice , or more to taste
  • 1 tbsp extra virgin olive oil , plus more for garnish
  • 3/4 tsp cumin
  • 1/2 tsp salt , or more to taste
  • Pinch cayenne pepper
  • Paprika and fresh minced parsley for garnish optional


To make this hummus ultra creamy, you should peel the cooked chickpeas. While this step is optional. To peel and remove the chickpea skins easily, place them in a skillet with 1 tbsp baking soda and stir, coating all the beans thoroughly with baking soda. Heat up the skillet over medium, stirring the beans constantly, for 2-3 minutes until the beans are completely heated throughout and the skins begin to separate from the beans.

Pour the hot beans into a large mixing bowl, then immerse them in 3-4 changes of cold water, agitating the beans with your hands to release the skins. Loose skins should float to the surface where they can easily be discarded with each batch of cold water. When most of the skins are gone, proceed with the recipe.

Another way of skinning the chickpeas (which takes a lot longer) is to take each chickpea and gently squeeze to remove the skin, then discard the skins before processing. While this step is not completely necessary, it will ensure that your hummus turns out very smooth and creamy.

Reserve about 15-20 whole chickpeas for garnish. Outfit your food processor with a blade attachment. Place chickpeas, tahini paste, roasted garlic, lemon juice, 1 tbsp olive oil, salt, cumin, and cayenne pepper into the processor. Process the mixture until it becomes a smooth, creamy hummus.

Taste the mixture and add more salt, lemon juice, or garlic to taste. Process again to blend any additional ingredients. If the texture seems too thick, add lukewarm water and continue to process until desired consistency is reached.

Transfer hummus to a shallow bowl and create a well in the center with a spoon. Garnish with reserved chickpeas, a drizzle of olive oil, and a sprinkle of paprika and minced fresh parsley. Serve with pita, crackers, or fresh vegetables for dipping.

Hummus is everywhere. While it’s been around for a long time, this chickpea and tahini dip has really started to take off recently. If you’ve looked at the refrigerated section of your grocery store lately, some have entire displays of the many brands and versions of hummus. There’s plain hummus, flavored hummus, avocado hummus, black bean hummus.

It is one of the meals that we can say that fits any dinner. It is nutritious and tasty. This is one of the recipes I most enjoy making.


Brazil has an original and expressive cuisine. Over 500 years, the Brazilian assimilated and transformed European cuisine, mainly portuguese, the spices that the colonizer brought from the East (China and India), adding ingredients from the African and indigenous cuisines (that of the Indians of the Amazon and the Pantanal).

The latter, a permanent party of ground fish, game and seasonal fruits, was already present when the country was discovered. All of this, without ever harming or endangering the stability of the environment. It was food exchanges, therefore, the union of different life paths and experiences, ethnicities and cultures, the miscegenation of tastes, shapes and aromas, which generated a new and rich cuisine: Brazilian.

This cuisine assimilated, from the Indians, cassava flour, foods cooked or roasted in banana leaves, foods made with corn, peanut butter flour (fish or meat piled and mixed with flour).

The moderation in the use of salt and condiments, the kitchen with an oven and stove, the use of ceramic utensils, the virtues of the consumption of fresh food, and foods seasoned by the hands of the native Indians were also inherited from the natives. Without this, national cuisine would be very poor today.

The African presence at the Brazilian table has palm oil and pepper (not the native ones, used by the Indians, but the chilli, brought by Africans) its great representatives. The palm from which the oil is extracted came from Africa to Brazil, in the first decades of the 16th century.

All dishes brought from the African continent were then reworked and recreated by the Brazilians, who started using palm oil and local elements.

Due to the cosmopolitan characteristics of the South and Southeast of Brazil it is possible to find in these regions a wide variety of cuisines: Italian, Japanese, Chinese, Korean, Vietnamese, German, Hungarian, French, Polish, Russian, Ukrainian. Pizza and pasta, for example, are legacies of Italians that have already been incorporated into the diet of many Brazilians.

In the end we can conclude that this great mixture created a truly unique universe that delights people from all over the world.


It is not new that inadequate nutrition is related to a series of diseases and among the main health problems related to a poor diet are obesity, diabetes, hypertension and even some types of cancer.

We must not forget yet that a poor diet is a cause of malnutrition. All of these problems are serious and can lead an individual to death, so healthy eating is the way to solve many problems that affect our society.

The fact is that one of the greatest achievements of humanity is the increase in people’s longevity and quality of life, provided by the advance in health care and by the notable evolution in the areas of scientific research to discover antidotes against various diseases and viruses.

All of these topics that involve dialogues about “better health” define a collective human desire. Take it easy. Follow your instincts and live a better life.



  • 1 tsp cornflour
  • 1 tsp dark soy sauce
  • Finely grated zest & juice 1/2 small lemon
  • Water 200 ml
  • 1 skinless chicken breast fillet (around 150g), cut into 1.5cm slices
  • 1 capsicum, any colour, deseeded and sliced
  • 1 medium carrot (around 80g), trimmed and thinly sliced
  • 100g broccoli, cut into small florets
  • 150ml chicken stock (made with 1/2 stock cube)
  • 4 spring onions, trimmed and thickly sliced


  • 1.Mix the cornflour with the soy sauce and lemon juice in a small bowl.
  • 2.Heat the water in a large frying pan or wok over a high heat, add the chicken, capsicum, carrot and broccoli and stir for 2–3 minutes, or until the chicken is lightly browned and the vegetables are beginning to soften.
  • 3.Pour the lemon and soy mixture into the pan, add the chicken stock and spring onions and bring to a simmer. Reduce the heat and cook for 2 minutes, or until the sauce is slightly thickened and the chicken is cooked through, stirring regularly.
  • 4.Sprinkle with grated lemon and serve with rice.

This recipe is simple and quick. A great healthy alternative for dinner. Chicken meat is indicated for those on a diet because it has a much lower amount of saturated fat than beef and lemon is a citrus fruit that, in addition to a lot of vitamin C, is an excellent antioxidant and rich in soluble fibers that help to decrease appetite and regulate the intestine. Then we have a perfect wedding at the dinner table!

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