The June parties are among the most anticipated celebrations of the year, marked by vibrant colors, animated music, cultural traditions and a variety of typical irresistible dishes. Although tasty, many of these foods are loaded with sugar, fats and ultra -processed ingredients. The good news is that it is possible to enjoy this time with balance, without giving up health.

With more conscious choices and a touch of creativity in the kitchen, it is possible to transform traditional recipes into lighter, nutritious and tastier versions, preserving the spirit of celebrations. Some of these adaptations even work very well as energy options for pre or post workout, combining nutrition and pleasure in each bite.

Pre-workout recipes

Below, Tatiane Schallitz, nutritionist at the Nutrindo Ideal Institute, a specialist in food behavior and performance, indicates two recipes that work as a pre-workout. Check it out!

Canjica Fit

This recipe is rich in moderate digestion carbohydrates, fundamental to providing sustained energy during exercise. Coconut adds a small amount of good fat, favoring satiety without compromising digestion. Whey’s inclusion is optional, but it may be interesting for strength training by complementing the protein contribution.

Ingredients

• 1/2 cup of corn tea to canjica
• 1 cup of vegetable milk (almonds or coconut) or skim milk
• 1 tablespoon of grated coconut without sugar
• Culinary sweetener to taste (stevia, taumatin or sucralose)
• 1 dose of whey protein vanilla flavor (optional)
• Water

Preparation mode

In a bowl, soak the corn for water in water for one night. Drain. In a pressure cooker, cover the canjica corn with water and cook until soft. Turn off the heat, wait for the pressure to come out and open the pan. Add the vegetable milk, coconut and sweetener, cooking until thickened. If desired, add the Whey Protein at the end, with the fire off, to preserve the quality of the protein. Serve next.

• Approximate nutritional value, without whey: 180 to 220 calories, 30 g of carbohydrates, 4 g protein, 4 g of fat;
• With addition of whey: approximately 300 to 340 calories and 29 g of protein.

Pamonha Fit

Pamonha is naturally rich in carbohydrates and fibers. It offers energy gradually and continuously, which is ideal for aerobic or moderate intensity training. The presence of fibers helps in satiety and glycemic control without causing gastrointestinal discomfort.

Ingredients

• 2 spikes green corn grated
• 1/4 cup of skim milk or vegetable drink
• 1 tablespoon culinary sweetener (moonsuar, succralose or taumatin)
• 1 salt whistle
• Water
• Green corn straws to curl the mush

Preparation mode

Place the grated green corn in a blender and beat with skim milk or vegetable drink in until smooth. Add the sweetener and salt and beat to mix. Wrap the pasta on the straws and cook steam for about forty minutes. Serve next.

• Nutritional value by average unit: 160 to 190 calories, 35 g of carbohydrates, 3 g protein, 2 g of fat.

Post-workout recipes

Below, Michelle Ferreira, nutritionist at Instituto Nutrondo Ideals, a specialist in women’s health nutrition and fertility, indicates three recipes that can act as post workout. Check it out!

Canjica white corn is rich in complex carbohydrates and fiber, which help restore muscle energy. Vegetable milk provides liquid and can offer good fats in the case of coconut milk. Whey Protein is a rapid absorption protein to optimize muscle recovery. The coconut and cinnamon add antioxidant flavor and benefits.

Ingredients

• 1 cup of white corn to canjica
• 3 cups of vegetable milk tea (almonds, coconut or oats)
• 1 scoop the whey protein vanilla flavor
• 1 1/2 tablespoon of xylitol or other natural sweetener (optional)
• 1 teaspoon of cinnamon powder
• 2 tablespoons of grated coconut without sugar
• 1 pinch of sea salt (optional – enhances the flavor)
• Water

Preparation mode

Soak the canjica for at least 8 hours (or at night) in a container with water. Drain. In a pressure cooker, cover the corn with water and cook for about 25-30 minutes or until soft. Turn off the heat, wait for the pressure to come out and open the pan. Drain excess water and add the vegetable milk. Cook over low heat for another 10 minutes, stirring occasionally. Turn off the fire and wait for warm. Mix whey protein (do not heat to prevent protein denaturation). Sick with xylitol, sprinkle cinnamon and mix the grated coconut. Serve warm or cold.

Note: If you prefer you can add the dose of whey protein to the portion.

Pamonha fit protein

Green corn is rich in complex carbohydrates and provides energy in a balanced way. The egg whites and whey protein combine high biological value proteins, great for muscle reconstruction. Lactose without good digestibility, it is a light and functional alternative.

Ingredients

• 4 fresh green corn-corn (or 2 cups of threshed green corn tea)
• 4 egg whites
• 1/2 cup of vegetable milk (almonds, coconut or oats)
• 1 Scoop of Whey Protein Vanilla Flavor
• 1 to 2 tablespoons of natural sweetener (xylitol, eryritol or stevia)
• 2 tablespoons grated coconut sugarless
• 1 pinch of salt (optional)
• Green corn straw or silicone pans to bake (if you want the oven version)

Preparation mode

He hangs the green corn and beat in a blender with the vegetable milk until it forms a creamy mixture. Add the egg whites, the whey protein, the sweetener, the grated coconut and beat a little more until it incorporates everything. Prove the sweetness and adjust if necessary. If you use green corn straws, fill in and tie well. If you prefer baked, pour the dough into silicone cups. Cook the pamonhas steam for about 40 minutes, or bake in the preheated oven at 180 ° C for 30-35 minutes. Expect to cool a little before serving.

Corn flour is a source of complex carbohydrates and fiber, providing sustained energy. The egg and whey protein are a combination of high quality proteins, ideal for muscle recovery. Easy to transport, it’s great for consuming in the post right after training, especially away from home.

Ingredients

• 1 cup of flour tea corn thin or flocked
• 2 integer eggs
• 1/2 cup of vegetable milk (coconut, oats or almonds)
• 1 Scoop of Whey Protein Vanilla Flavor
• 1 to 2 tablespoons of xylitol (or other natural sweetener to taste)
• 1 teaspoon of baking powder
• 1 pinch of salt and cinnamon (optional)

Preparation mode

In a container, beat eggs with vegetable milk until smooth. Add cornmeal, whey protein and xylitol. Mix well until it forms a homogeneous mass. Finally, add the chemical yeast and mix gently. Pour the dough into muffin pans. Bake in preheated oven at 180 ° C for 2025 minutes, or until golden brown and pass the toothpick test. Expect to cool slightly and serve then.

Classic June party recipes that can be fit

Below, see classic June party recipes that can be prepared in a fit version:

• Cooked or roasted green: Rich in carbohydrates and fiber, it helps restore energy and promote satiety;
• Popcorn without oil: Carbohydrate source with fiber, ideal for a light snack. Use olive oil in spray or prepare in the microwave with little salt;
• Skinny Meat Skewer: Opt for chicken or rump grilled. Excellent for pre or post-workout, because they are rich in protein and amino acids.

Nutritional Tips for a Healthy Arraiá

Check out, below, 4 tips to enjoy the June parties without leaving the diet!

1. Make ingredient substitutions

Make smart substitutions of ingredients to stay in the diet even with the June dishes:

• Change the refined sugar with xylitol, erythritol or stevia;
• Change whole milk with vegetable or semi -desired milk;
• Change the milk condensed with puree of fruits (banana, apple) or lactose -free protein yogurt.

2. Control of portions

Even fit foods can add many calories if consumed without attention. Eat slowly and realize the satiety.

3. Hydration is everything

Water, natural fruits or sugar -free fruits or juices help keep the body hydrated and balanced digestion.

4. Include fibers

Green corn, fruits (such as apple and banana), popcorn and even wholemeal flours help to maintain satiety longer and stabilize blood glucose levels.

By Alberto Borges