3° B Healthy recipes

food for a Healthy life”

3° B Recipes

“Healthy

Fresh Zucchini

By Annia Rayon

Ingredients

 1Tomato

 ½ Onion

 2 Zucchini

 Garlicpowderto taste

 50 gr Panelacheese

 2 Piecesoftoast susalia

 Salt to taste

Procedure

Step 1:Youmust cutthe onion,tomatoand fresh zucchiniinto smallcubes.

Step 2:Place a panon thefire with a few drops ofcanola oil.

Step 3:Fry the onion,tomatoand zucchini,Adda salt and garlic powder.

Step 4:Stir the mixtureand coverfor 10min overlow heat.

Step 5:let cool a bitand serveon toast withpanelacheese to toast.

Lettuce tacos

By Alejandra Navas

Ingredients:

½ of Romainelettuce

1Tomato

1Avocado

Leavesofcilantro

½ steak salt

½ cup ofonion

1Lemon

Directions:

First disinfect the lettuce for 10minutes,cook the steakand crush theavocadountil it is cookedand crush the avocadountil it is like guacamole.

Hulk Ice Cream

By Eduardo Razo

Ingredients

Thejuiceof3 lemons

A peeledand seedless cucumber

A spoonof chía

Twospoons ofhoneybee

2 cups ofice

¼ of water cup

Chilipowder

Directions

Weputto hydratethe chiain water 5 min, Mix all the ingredientsin a blender, Weservein a cup and Wedecoratewitha little bit of chilli powder Ready!Wehave a delicioushulkice-cream!

Fruit Skewers

By Leonardo Ramos

Ingredients:

o Strawberries

o Watermelon

o Pineapple

o Grapes

o Blueberries

o 12-inch woodenskewers

Directions:

Use cookiecutters, to cut the fruit in small pieces, Putthem in the woodenskewers.

Mangonadas

By Daniela Alonso

Ingredients:

2 largemangoesor 3 cups of frozen mangochunks

1-2 cups mangonectar

Chamoy

TajinChili

Limejuice

6popsiclemolds

Directions:

1. Addthe mango,1-2 cups mangonectar juicefor 1 limeinto ablender until it´s verysmooth.You´ll end up with about4 cups.

2. Add1-2 teaspoonofchamoyinto eachpopsiclemold,drizzlethe chamoyalong the edgesso it dripsdown to bottomand sprinklea little taint.

3. Fill the molds abouthalfwaywith the mangomixture,then drizzleanother teaspoonofchamoyand sprinkletajin.Fill themolds to the top, sprinkletajin on top.

4. Freezefor 5-6 hours. And youare readyto enjoy!

Oat milk hotcakes

By Zoe Leal

Ingredients:

1banana

2 eggs

1cup ofoatmeal

½ cup ofmilk

½ spoon ofbakingpowder

2spoonsofhoney

½ spoon ofcinnamon powder

1spoon ofvanilla

1cup ofberries

Directions:

First, we grindthe oat in theblender until it becomeflour, Second, addthe banana,the two eggs,milk,bakingpowder, honey,cinnamon powder, and thevanillaand blend all the ingredientsin the blender.

Third,melt butter in a pannext adda little portionofthe mixtureand wait until it`s cooked.

Pancake recipe

By Mia Avalos

Ingredients:

1egg

1cup offlour

1cup ofmilk

Butter Salt

Sugar

Directions:

First, puta cupof flour in a bowl and addit salt.

Next,addan eggand a cup ofmilkto the flour in the bowl,and mixthe ingredients.

Preparea pan with butterand put it on the stove.

Spreadthe flour mixtureon the panin a roundedshape.

Waituntil it’s cookedand flipthe pancakethe otherway around.

Putthe pancakeon a plateand….

ENJOYYOUR PANCAKE!

Spinach salad balsamic glaze

By Marianne Camacho

Ingredients

1up ofspinach

6 strawberries

¼ cup ofpecans

½ cup offeta cheese

1teaspoonofbalsamicglaze

1apple

Preparation

1. Makeslides ofstrawberries and apple,

2. In a bowl toss togetherspinach,strawberries, the pecans and apple,

3. Mix theingredientsand drizzlewith balsamicglaze.

Enjoy!

Broccoli fruit salad with grilled chicken

By Andre Mota

Ingredients:

1large broccoli

1chicken breast

50 gramsof blueberries

100gramsof peach

Lemon juice

Extra virginoliveoil

Black pepper

Salt

Directions:

First, washthe broccoli and cut into florets, Steamuntil al dente and let cool, Heata grill with alittle oliveoiland cookthe chicken on both sidesand flavor. Next,let it cool and cut thechicken into strips, Washtheblueberrieswell and cut the peach, Arrangethe broccoli in a bowl,addthe chicken and the fruit. Flavorwith salt and pepperand squeezethe lemon juiceand add oliveoil. Enjoy!

0scar’s sushi sandwich

By Oscar Martinez

Ingredients

2 whole sliced bread

1small tuna in springwater

2 tablespoonsofhummus

½ cup gratedcarrot

1small cucumber

Directions

First, cut crusts off, ofthe sliced bread.

Then,witha rolling pin, roll and flattenbread, spreadthesewith hummus.

Next,close to one edge,lay cucumber,tuna and otherdesiredtoppings. Do not overfill.

Finally, cut into half or quartersand serve. Youcan decorateit whateveryouwant.

Vegetarian pizza

By Raul Patiño

Ingredients

 1pieceofbread

 1cup ofcheese

 1tomato

 5 pepperoni

 1sausage

Directions

1. Putthe tomatoon the bread.

2. Putcheese on the bread.

3. Putpepperonion the bread.

4. Putsausageon the bread.

Watermelon smoothies

By Antonio Guerrero

Ingredients

½ watermelon

1cup ofstrawberries

mint leaves

2 ice cubes

Directions

Putall the ingredientsin theblender yougrind it and enjoy.

Banana bread with chia

By Ana Paola Caracheo

Ingredients

Dry ingredients

¾ flour

¾ tsp soda

½ tsp salt

1/3 butter

2/3 sugar

2 eggs

2 banana

1 chia Directions

First mix butter sugar and eggs

Next add dry ingredients

Finally add banana and bake for 1 hr.

Healthy Banana Candy

By Angela Cabrera

Ingredients

2 bananas

¼ liters of cream

1teaspoonofvanilla

Groundcinnamon

1teaspoonofsugar

Preparation

1. Peelthe bananas,

2. Cut themin small pieces,

3. Put¼ liters ofcream in a bowl,

4. Puta teaspoonofvanillain the bowl,

5. Puta teaspoonofsugarin the bowl,

6. Putthe small piecesof bananain the bowl,

7. Blend all the ingredients,

8. Finally, youcan eatit. Enjoy!

Healthy banana muu

By Julieta Chimal

Ingredients

2eggs

2bananas

I cup offlour

I tsp vanilla

I tsp cinnamon

I pinch ofsalt

Preparation

1. mixall togetherin the blender

2. bakein thepan (I usecoconut cookingspray,so the mixturedoesn’tget stick to the pan)

3. garnishwith fruits, nuts, Philadelphiaetc.

Berries smoothie

By Ximena Rascon

Ingredients:

 1glass ofmilk

 1cup ofyogurt

 5 strawberries

 5 berries

 5 raspberries

 spinach

 half cup ofoatmeal

 4 ice cubes

Directions:

Putall the ingredientstogetherin a blender exceptthe ice. Addone glass ofmilk, half glass ofyogurtand one spoonof oatmeal.

Blend everything,addice into the blender againand enjoy!

Burger with broccoli and carrot

By Luis Gerardo Gonzalez

Ingredients

400 gr of broccoli

3 carrots

1 potato

1 egg

100gr of breadcrumbs

Salt

Coconut oil

Preparation

1. Wewash the broccoli, removethestems and cut.

2. Wewash the carrots and peelthem. Then,we cut them intosmall pieces.

3. Peelthe potatoand cut it into small squares.

4. Putwater in a saucepanto heatwhen thewater boils addbroccoli, carrots, the potatoesand breadcrumbsand mix.

5. Beatthe vegetablesputthe mixturein the bowl,

6. Addthe eggand breadcrumbsand mix.

7. Makeburgerswith yourhands.

8. In a pan putcoconut oil;when it ishot put the hamburgersand cookthemon bothsides and serve.

Boam ice blend

By Elisa Ponce

Ingredients

30 ice cubes

1bagof grainsalt

1Mango

1Orange

1Apple

1cup ofOatmeal

1and ½ cups ofwater

Sugar

Bigbag

Small bag

Love Instructions

Peelthe mango,orangeand appleandput themin theblender,

Then,addthe oatmeal,and blend again,

Servewater in the small bagand the ice cubes,salt and sugar insideof the bigbag.

Shakethem,and readyto taste it!

French sponge recipe

By Salvador Maldonado

Ingredients:

 1wholegrainsbreadslice

 30gof cinnamon

 1egg

 ½ litter milk

Steps:

I. Putthe eggand the milkin a bowl.

II. Putthe breadin the bowl and mixit.

III.Cooktheingredientson thefurnace for 10minutes.

Puton the cinnamonand eat!

Fruit salad

By Diego Sanchez

Ingredients:

1mango

1apple

1cucumber

chamoy

Steps:

Peeland cut thefruit, putit in a plate. Accompanywith chamoy.

With love!