Vegetarian appetizers

Today, finally, many of us have been able to go running for the first time in a month and a half. This weekend we bring you vegetarian snacks , this time, a little richer in carbohydrates to fill up the glycogen stores that we have used up in our first training away from home.

Complex carbohydrates are the union of three or more sugars (polysaccharides). Their absorption is slower and the energy they provide is gradual, which is why they satisfy more, delay the feeling of hunger and help control blood sugar levels. In addition, they are rich in fiber , vitamins and minerals. complex carbohydrates are found in vegetables, greens, whole grains, tubers and legumes. Enjoy!

Pumpkin bravas with curry and cinnamon

• Pumpkin – 150g (¼ pumpkin)
• Table salt – 1g (1 pinch)
• Curry powder – 1g (1 pinch)
• Cinnamon powder – 1g (1 pinch)
• Black pepper – 1g (1 pinch)
• Provencal herbs – 1g (1 pinch)
• Olive oil – 5g (1 c / dessert)

1. Cut the pumpkin into small squares.
2. Add the pieces to a bowl and mix all the spices and oil.
3. Pamper the pumpkin mixture with the spices, it is the key to the recipe.
4. Place the pieces on a baking sheet, plate or paper to cook in the oven.
5. Bake for 30 minutes at 180ºC.
6. Don’t suck your fingers!

Kcal : 77kcal (with these amounts)
Proteins: 57% of kcal
Hydrates: 8% of kcal
Fats: 35% of kcal

A nutritional trompe l’oeil is a deception with which we get a person to see something that is not really. The bravas are cool! Vegetarian snacks too!

Baked sweet potato chips

• Red sweet potato – 150g (½ sweet potato)
• Olive oil – 7g (¾ each soup)
• Table salt – 1g (1 pinch)
• Black pepper – 1g (1 pinch)

1. Peel the sweet potato with the help of a peeler.
2. With the help of a mandolin, cut it into very thin slices.
3. Preheat the oven to 200º.
4. Spread the sweet potato strips on the baking tray with greaseproof paper.
5. Mix the oil and spices you want to add in a bowl.
6. With the help of a kitchen brush, paint the sweet potato with the oil and spices mixture.
7. Put the tray in the oven and let them brown for 10-15 minutes.

Kcal : 223kcal (with these amounts)
Proteins: 66% of kcal
Hydrates: 5% of kcal
Fats: 28% of kcal

These chips are a good alternative to potato chips because the sweet potato is low in fat and also has a high amount of vitamin E

Baked cassava chips

• Cassava – 150g (½ cassava)
• Olive oil – 8g (¾ each soup)
• Table salt – 2g (1 pinch)
• Black pepper – 1g (1 pinch)

1. Peel the cassava with the help of a peeler.
2. Using a mandolin, cut it into very thin slices.
3. Preheat the oven to 200ºC.
4. Place the parchment paper on the tray.
5. Spread the cassava slices on the tray.
6. Paint the cassava with oil with a kitchen brush.
7. Sprinkle with salt and spices to your liking.
8. Bake for 10-15 minutes, take it out and eat!

Kcal : 312kcal (with these amounts)
Proteins: 74% of kcal
Hydrates: 3% of kcal
Fats: 23% of kcal

Cassava has a powerful satiating power thanks to the fact that it is very rich in complex carbohydrates, which are digested slowly and give us sustained energy for a longer time.

Aubergine pate with wheat pancakes

• Eggplant – 120g (1 unit)
• Garlic – 5g (1 clove)
• Tahini – 10g (1 tureen)
• Lemon juice – 20g (2 cups / soup)
• Olive oil – 10g (1 tablespoon)
• Parsley – 2g (1 pinch)
• Cumin – 1g (1 pinch)
• Table salt – 1g (1 pinch)
• Black pepper – 1g (1 pinch)
• Wheat wrap pancake – 42g (1 pancake)

1. Preheat the oven to 200ºC.
2. Peel the aubergine and cut it into small cubes. Put it in the oven with the garlic until it is soft.
3. Let cool and place the eggplant, garlic, tahini, lemon juice, olive oil, parsley, cumin in a bowl.
4. Salt and pepper to taste.
5. Mash everything with the help of a fork or if you like a softer texture, with a blender or grinder.
6. Cut the wheat pancakes into triangles and heat them in a frying pan or toaster to make them crisp.
7. Let’s dip!

Kcal : 347kcal (with these amounts)
Proteins: 43% of kcal
Hydrates: 8% of kcal
Fats: 49% of kcal

Tahini is a paste made from sesame and olive oil, so it provides us with high doses of minerals such as iron and calcium.

Homemade beetroot hummus with pita bread

• Tahini – 6 g (1 c / dessert)
• Pita bread -50 g (1 bread)
• Table salt – 1 g (1 pinch)
• Olive oil – 5 g (1 c / dessert)
• Canned beet – 30 g (1 unit)
• Sesame seeds – 3 g (1 c / dessert)
• Garlic – 5 g (1 clove)
• Cumin -2 g (1 pinch)
• Lemon juice – 5 g (1 unit)
• Packaged cooked chickpea -100 g (1 jar)

1. In a mixing glass add the cooked chickpeas from the pot, the tahini, the cumin seeds, or ground cumin, a pinch of salt, the olive oil, the beet pieces, the garlic .
2. Add a splash of lemon juice and stir.
3. Beat all ingredients until pureed.
4. Heat the pita bread in a toaster or in the oven, cut into 4 pieces and use to accompany.
5. Sprinkle with black sesame on top and it’s ready to eat.

Kcal : 386kcal (with these amounts)
Proteins: 16% of kcal
Hydrates: 52% of kcal
Fats: 33% of kcal

Beetroot contains high amounts of nitrates, which improve oxygenation of the muscle, thus preventing the onset of fatigue. A good example of how these vegetarian snacks can help you improve your performance.

If you would like to have these vegetarian appetizers and all the recipes of the week planned and personalized for you and for your goal, take a look at our online nutritionist service.