Lunch recipe #1 ~ "Casado"

Many people do not pay attention to eating 3 meals a day and 2 snacks between meals, as a result of this fact the people fell in their day, have labor inefficiency, may build additional stress and suffering from gastritis. This blog will talk about lunches, different recipes and their country of origin, to balance a weekly or biweekly diet, this will be a guide to good nutrition. I write about the food in my country Costa Rica and other countries, based on the lunch and snack in the afternoon, near the end, that gives us sugar (carbohydrates) for energy needed for our hard day's work.

First recipe: "Casado"

The "married" a full lunch is divided so that nutritionists recommend: 1/3 plate of protein, 1/3 plate of vegetables and salads, and one third of grains (rice, beans, corn and other ). This is well known in Costa Rica as one of the typical dishes and regular consumption among the "Ticos" (Costa Rican people)

History: Several authors mention that the dish is named for being the food of a married man, but says local history in Costa Rica this is "the first meal in a marriage," the dish is prepared by small portions of various dishes in order to know what is the stew favorite couples from the first day.

Ingredients.
1 cup precooked beans.
1 cup precooked rice.
Choose: 1 Filet of fish (need flour) / 1 Beefsteak pork or beef.
1x seal of steamed vegetables and fresh.
1/2 stick of butter.
Fried ripe one.
1 cup salad.
1 tablespoon seafood seasoning or beef.
1 teaspoon mixed spice ("Pump").
1 tablespoon chopped garlic.
1 cup vegetable oil.

Preparation.
In a large bowl place the precooked rice with precooked beans (do not stir), proceed to place the vegetable garnish and pour it over the butter to give it a unique flavor, next to the salad place the fried ripe (at the edge dish) ...

Preparation of meat:
Peppered meat, in the case of fish filet seasoned added to flour.
In a hot skillet or frying surface for added cup vegetable oil, waited 30 seconds and add our breaded fish filet, or our marinated beef or pork. Meat cooked to our liking, either 2/4, 3/4 or cooked.

Consider the benefits of its ingredients:
Rice: 205 Kcal.
 Carbohydrate complex, extraordinary source of energy and easily digestible.
 Cereal free of fat, cholesterol and gluten (now so important for celiac disease).
 Food and easily accessible combined with any food will always have its characteristic flavor.

Beans: 237 Kcal.
Legume that contains both carbohydrate and vegetable protein in similar proportions, is high in fiber and contains no fat.
Provides lot of plant iron (which by the way is more absorbable if you added ascorbic acid, such as lemon).
Provides B vitamins, zinc, phosphorus, potassium, magnesium and calcium, all essential for the synthesis of bone, functioning of the neuromuscular system, etc..

Maduro: 192 Kcal.
It is a tropical fruit that has an excellent combination of energy, minerals and vitamins.
Bananas are one of the most miraculous foods that nature offers us, rich in nutrients, especially potassium, vitamin B6, iron and folic acid.

Salad: 78 Kcal.
Esalada based lettuce, tomato, cheese and onion.
Provides protenínas 23%, also contains potassium, sodium and cholesterol plant.

Beef steak: 232 Kcal.
High protein level.
Provides minerals like iron, zinc, phosphorus, calcium, potassium, magnesium; and vitamins A, B1, B2, B3, B5, B6, B9, B12, E.
O
Breaded filet of fish: 262 Kcal.
Contains different B vitamins like B1, B2, B3 and B12, and fat-soluble vitamins among which vitamin A, D. It is a source of iodine, calcium and iron.
Contains Omega-3 (reduces LDL-C or "bad" cholesterol and total cholesterol and blood triglycerides.)

Vegetables cooked with steam: 90 Kcal
Provide many benefits vitamin, mineral and protein.
Help the proper functioning of the body.
Provide minerals like iron, zinc, phosphorus, potassium, calcium, magnesium or copper; groups have vitamins A, B and C, also contain potassium and sodium.

Enjoy the food!
Signature: Foris Cherubin.
Contact: forcherub@gmail.com