What you need to know about chickpeas, their benefits and the way to cook them

 Try these balanced, fast lunches (they prepare in 5 minutes) and healthier! They will give you the energy necessary to start the day off right.

Lunch in 5 minutes

What is the most important meal when you want to lose weight? The supper, do you believe?

Well, no! It's lunch. By eating a healthy and balanced meal in the morning, you help stabilize your blood sugar, which is necessary after a 10-hour fast. In this way, you will avoid the hunger cycle that will not fail to occur if you wait for lunch to have your first real meal.

Do you want evidence? Researchers at Vanderbilt University recruited overweight women who regularly jumped lunch, and made them follow a 1,200 calories per day diet. The first group only took two meals a day, dinner and supper. The second group took three. Twelve weeks later, those who took a lunch had lost a little more than 7.5 kilos, the others, just under 6 kilos.

They ingest the same amount of calories well, right? Well no, concluded the researchers. Those who had lunch managed to stick to their regime of 1,200 calories while those who jumped the morning meal tricked regularly.

If you think you don't have time to eat in the morning, here are some suggestions for ultra-simple lunches, rich in fiber, balanced in nutrients, and provide approximately 300 calories. It seems little, but it's perfect for starting a healthy day.

A good bowl of cereal

Taking a good bowl of cereals, hot or cold, with a few pieces of fruit and, perhaps, some seeds and nuts, is one of the best things you can do in the morning. Prefer fiber-rich cereals: a portion should provide you with 3 grams. And avoid refined cereals, whole grains like oats or wheat are much better for health. Above all, give up sweet cereals. Strictly speaking, children can take it, but not an adult who monitors their weight and searches for the form: by climbing and then falling blood sugar, sugar will inevitably cause tired and hungry long before lunch.

• 2/3 cup of flakes of his
• 2 tsp. raisin
• 2 tsp. nuts or sunflower seeds (optional)
• 225 ml of skimmed milk or 1%

Calf bread egg

An egg, a calf bread, a fruit, and milk: in a few minutes, you have one of the most nutritious lunches there is. If you are not an egg sandwich lover, it's time to discover this dish. By the way, this is the kind of dish that can easily be bought on the way. Practically all cafes offer them. Just ask.

• 1 egg, blurred, poached, or hull
• 1 whole millet's calf bun
• 1/2 Cup of fresh fruit salad
• 225 ml of skimmed milk or 1%

Delicious Bagel

There is no trouble taking a cheese cheese for lunch for lunch, on the condition of knowing how to limit itself and completing it with a fruit and a dairy product. The key here is to opt for a small bagel and to avoid large format models that are found everywhere.

• 1 mini-bagel of 60g
• 2 tsp. cream cheese
• 1 lean yogurt cup
• 1 C. jam tea (to be added to yogurt or spread on the bagel)
• 1 fishing (whole or trench and added to yogurt or on the bagel)

Lunch on the go

The cereal bars are practical, healthy, and rich in texture and flavor. The tender is generally less caloric and less oily than crunchy. Stay with those that provide 120 to 140 calories; However, you should know that they are rarer than bars from 180 to 200 calories. It would be preferable that they contain 1g of fiber, but if this is not the case, do not worry too much; The fruit you consume you will provide amply.

• 1 cereal bar (120 to 140 calories)
• 1/2 cup of blueberries
• 1 cup of Lean Life yogurt

Muffin lunch

Is there something more inviting than a basket of smoking muffins or scones on the table? These classics are delicious in itself, but you can also garnish them with a suspicion of butter or jam. Prepare a good amount and freeze the surplus in a freezer bag. Question dimensions, your muffins should not be larger than the paper mold that is used to cook them. Those of trade are generally two or three times larger, beware!

• 1 blueberry muffin or 1 cranberry scone
• 1 slice of embroidered melon (about 1/8)
• 3/4 hot latte cup (1/2 cup of skimmed milk and 1/4 cup of strong coffee)

Smoothie lunch

No wonder the smoothies, or drinks struck, are so in vogue! They are delicious, refreshing and nutritious. And their preparation is of childish simplicity: you just have to go to the mixer the fruits of your choice, 2 cups of skim-free life yogurt, and 1 cup of ice cubes, and let the engine turn until the preparation is homogeneous. If you have a surplus, keep them in the freezer rather than in the refrigerator.

• 2 cups of homemade fruit smoothie
• 1 grilled English half-mummer or 1 slice of whole wheat bread
• 1 C. peanut butter or healthy margarine

Delicious lightning bread

Basically, the lightning breads are muffins, with the difference that they are cooked in a bread mold and that they are served in slices. Ideally, we simply sweeten them with fruit. They perfectly accompany a cup of tea.

• 1 slice of bread bread with fishing or apple, about 1 cm thick
• 1/2 cup of fresh raspberries
• 1 glass (250 ml) of skimmed milk
• 1 cup of tea or coffee

Perfect perfectissimo

You've probably seen the scene in Shrek, where the donkey tirelessly repeats that the perfect is the most perfect dish in the world. Well, it is not far from the truth. This preparation is a fabulous lunch.

• 3/4 cup of lean natural yogurt
• 1/4 cup of berries
• 1/4 trench mango cup
• 1/4 Muesli cup with low-fat content
• 1 C. chopped coconut

In a large glass to perfect, arrange a third of the yogurt, half of the fruits, all the muesli, another third of the yogurt, the rest of the fruit, then the rest of the yogurt. Garnish coconut.