As a meal supplant another for those weighing more than 15 kilos

The following table is a guide to replace a meal for another within the same column. On many occasions we are at the crossroads What we eat ?.
It is the right time to get stuck on the refrigerator door, the list of possible changes of meals not to tire of seeing the same thing on the plate.
Maybe the table below is present, it can be very useful, but we must bear in mind, which can vary and it is best to consult a nutritionist or physician specialty, on time.

It is ideal for those with 15 kilos or more overweight. Also to be taken into account when trying to start making a diet or eat healthy.

Table taken from the magazine Foundation ALCO

Coconut cookie

	High content of carbohydrates, protein, iron, fat and vitamin B complex
Procedure Place all ingredients in a deep dish Top with milk and knead to form a compact mass Roll out the dough and cut the biscuit with the way you want Place in a greased and floured board Bake for 10-15 minutes or until golden brown	Ingredients 6 cups sifted white flour 1 cup sugar 1 cup cornstarch or cornstarch * 2 eggs 2 tablespoons oil 2 tablespoons butter 1 tablespoon vanilla extract * ¼ cup milk 1 teaspoon powder baking * ½ cup shredded coconut * zest of 1 lemon

Integral cookies

	Contains vitamins B1, B2, B6, E. rich in fiber, minerals calcium, phosphorus and magnesium.
Preparation Mix flour with baking and pass through a sieve (sieve) Add all the ingredients in a bowl Stir until dough is smooth Let rest for 30 minutes Fashion cookies desired size and model Place on oiled silver Bake until golden but not dried	Ingredients 2 ½ cups white flour * 2 ½ cups whole wheat flour 1 tablespoon baking soda 1 tablespoon honey 1 tablespoon salt * 250 grams of butter 2 cups water suggestion They may present with whipped fruit, yogurt with cereal coffee

Oatmeal cookies with honey

	Rich in vitamin B1, D is recommended in cases of weakness, decalcification, anemia and stress
Preparation Beat margarine and sugar until forming a cream Add the beaten eggs, flour and other ingredients. Finally the rolled oats and baking powder Mix well and place spoonfuls of this dough in a greased plate Bake for 15 minutes Remove the plate quickly once out of the oven do not stick adding Extra You can add raisins or chocolate sparks	Ingredients 2 eggs * 1 ½ cup vegetable shortening * 1 ¼ wheat flour 2 cups rolled oats * 6 tablespoons honey 1 teaspoon cinnamon powder and 1 teaspoon baking powder 1 teaspoon salt * 1 ¼ cup sugar suggestion It can be accompanied with fruit juice or yogurt. Own for light meals

Farofa de Harina de Mandioca

	Vitamin B1, B2, B6 and K
Procedure Melt the butter and fry the eggs always stirring Add onion, chopped tomato, olives and salt Then acrescente flour, mixing well until it releases serve hot	Ingredients 2 cups manioc flour 2 tablespoons butter or corn oil * 2 eggs * 1 onion * 6 green olives, chopped * 1 ripe tomato, chopped peeled chopped * 1 piece of cheese

Beans with parsley

	It Contains: phosphorus, iron and niacin. Lots of cellulose.
Procedure Clean and cook the beans with salt Drain and place in a pan over low heat to dry, being careful not to burn them. At the time of serving them they are seasoned with butter, cumin and juice it shaved Stir with a wooden spoon, taking care not to break them Sprinkle with parsley and serve while hot	Ingredients ½ Kg. From green beans 1 tablespoon butter 1 teaspoon cumin 3 tablespoons chopped parsley juice of half a lemon * * sea salt Suggestion They can be served with ravioli, nutritious rice or roasted eggplant

Exquisite pies

Mass Place in a bowl the oats, flour, salt and wheat germ Spill over them hot milk and oil, stirring with a wooden spoon until the dough is compact Let it rest for a period of 10 minutes While it is warm stretch the dough until thin Cutting disks for pies stuffing Mix the two flours with walnuts, 3 garlic, cumin, oregano, salt and water Cook the dough in vegetable broth or beans Once cooked, cut into pieces or more squares, adding olives and chopped eggs, the braised onion and remaining garlic. Fill the discs and bake in a greased oven plate

Dough Ingredients 3 cups all-purpose flour 1 cup milk 1 cup oil 1 cup oatmeal 1 tablespoon wheat germ * salt to taste stuffing 1 cup gluten flour * 6 cloves garlic 1 large chopped onion and braised * ¼ cup flour ¼ cup water * * 5 * 2 batches nuts boiled eggs 2 tablespoons chopped * oregano olives, cumin and salt to taste

Sweet Peach

	It contains vitamins B, C and A, carotenoids, potassium, sodium, phosphorus. Vitamin B17, which removes peach seed
Select large and healthy peaches, remove skin and pits Wash well and pass ash water Mix equal weight of the fruit and sugar and let stand overnight The next day, separate the game from the fruit and bring to a boil until slightly thick syrup Add to fruit and cloves and cook for 2 hours. Let cool and serve	Ingredients 1 kg of peaches skinless 1kg sugar pits * * 5 nails and smell Suggestion It can be used as dessert or accompany other sweet dishes

Apples delight

	It contains vitamins A, E and C, minerals and nutrients that stimulate metabolism and reduce cholesterol
Preparation Peel the apples and cut into thin slices Place them in a bowl in layers Mix flour, sugar, eggs and baking powder to form a creamy mass Cover the apples with this mixture Next, melt the butter and cover the preparation evenly. Sprinkle with cinnamon. Place in moderate oven for 50 minutes	ingredients 6 green apples * 2 eggs * 1/2 cup margarine 1 cup sugar 1 cup flour 1 teaspoon baking epolvo d * 1 teaspoon ground cinnamon suggestion It may be accompanied by fruit juices or yogurt

Cuca Rossy

	It Contains S full complex vitamins B, C, D, E, K. Calcium and Zinc
preparation -Beat the sugar, margarine and egg yolks until a cream without sugar note. - Sift the dry ingredients and mix alternately with milk - Gently Adicione egg whites until stiff. - Add chopped raisins grapes - Place in a greased form, distribute coverage and place in the oven to roast until golden brown	Ingredientes 100g butter or margarine * 20 tablespoons sugar * 13 tablespoons of soup soy flour * 10 tablespoons flour * 3 eggs * 1 cup soy milk 2 tablespoons yeast * seedless raisins, chopped coverage 2 tablespoons brown sugar 3 tablespoons flour 2 tablespoons margarine 2 teaspoons ground cinnamon 2 tablespoons grated coconut

Soybean fishcakes

	Rich in potassium and a good source of magnesium, phosphorus, iron, calcium, manganese, folate and contains some vitamins like the vitamin E and B6.
Preparation - Place the residue of soybeans in a bowl - Add the tomato, onion, and finely chopped parsley, egg, flour and other ingredients - Mix well and proceed to form croquettes - Place in a pan and bring them to the oven to roast - If you are going to fry, remember that the oil should be hot.	Ingredients ½ cup soy residue * 1 egg * 1 onion * ½ cup cheese * 1 tomato peeled 1 tablespoon chopped parsley * 3 tablespoon flour * salt and cumin to taste suggestion Serve with raw salads and vegetable soup

Brown Rice Cakes

	It Contains vitamins B1, B2, B3 and D, and the levels of folic acid, calcium and iron
Preparation - Place in a container previously cooked rice - Add onion and garlic, beaten eggs, flour and other ingredients - Mix well - Form patties and place on a greased source - Take it to the oven until golden, - You can fry	Ingredients 2 cups brown rice * 3 eggs 1 cup flour * 1 small onion, chopped * 2 cloves garlic 2 tablespoons grated cheese 1 tablespoon oil * salt to taste suggestion Serve with salad greens