Title: Zuchinni and chicken salad
Cook Time: 15 minutes
Level: Easy
Serving: 4

The summer and heat invite us to consume more variety of fruits and vegetables, and the truth is that the options are almost endless. Surely the vast majority we just eat a few varieties of vegetables, and forget about others. Zucchini squash may be one kind of overlooked that besides providing more color and variety to our diet, we also provide high-quality nutrients.

Ingredients:
1 chicken breast
lemon juice
1/2 glass of wine
2 cloves
Salt to taste
3 onions white or purple
3 zucchini
2 white celery
1 bunch parsley
1 tablespoon chopped celery leaves
1 sprig tarragon
juice of half a lemon
1 / 2 cup white wine
1 / 4 cup cider vinegar
2 teaspoons sugar
oil, salt, pepper to taste

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Title: Carrot Salad
Cook Time: 10 minutes
Level: Easy
Serving: 2

The carrot is a vegetable that has many advantages in the feeding of all people, regardless of age.  When  it  is eaten raw as well as having an excellent flavor, helps strengthen teeth and gums.It also has natural properties to improve the view, is a powerful antioxidant and skin protector.

Ingredients:

• 3 carrots
• 1/2 apple
• 3/8 cups natural yogurt
• 1/4 cup chopped celery
• 1 tablespoon chopped parsley
• 1 tablespoon lemon juice
• 1/2 tablespoon honey
• Salt and pepper to taste

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Title: Mango Smoothie with yogurt and banana
Cook Time: 5 minutes
Level: Easy
Serving: 2

The following liquid has one of my favorite fruits, the Mango. This fruit has a magnesium and also improves digestion, soothes nerves and relaxes the muscles. The Mango is high in fiber, which makes it a suitable fruit to regulate intestinal transit.

Ingredients:

• 1 t. soy-milk
• 1 t. orange juice
• 1 scoop of frozen yogurt
• 1 t. diced mango
• 1 banana
• sugar to taste

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Title: Mushrooms salad
Cook Time: 10 minutes
Level: Easy
Serving: 2

Hello friends. This is a tasty and easy salad. The mushroom is one of the most commonly consumed mushrooms since its properties remineralizing be added to its pleasant taste and easy preparation. Another advantage is its ease of cultivation that can help get them in the markets.They are two species of mushrooms:The cultivated species called Agaricus bisporus and Agaricus arvensis wild species or so-called “snowball.”Mushroom cultivation can be traced back to the eighteenth century in France, so is also known as Mushroom Paris.

Ingredients:
200 g mushrooms
2 lemons
1 tablespoon chopped chives
olive oil
200 g mushrooms
2 lemons
1 tablespoon chopped chives
olive oil

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Title: Cucumber dressing
Cook Time: 8 minutes
Level: Easy
Serving: 3

Hello friends, the following recipe is a delicious and healthy cucumber dressing. The cucumber is a vegetable low in calories because of their low carbohydrate content, compared with other vegetables, and their high water content. Provides fiber, small amounts of vitamin C, provitamin A and vitamin E, and in even smaller proportions, B vitamins such as folate, B1, B2 and B3. Enjoy this great recipes with family and friends.

Ingredients:

1 large cucumber
1 tablespoon brown sugar
2 tablespoons vinegar
½ teaspoon salt
1 tablespoon mint

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Title: Asparagus Casserole
Cook Time: 35 minutes
Level: Easy
Serving: 4

Hello friends, the next recipe is a great asparagus recipe. Asparagus is native to the Mediterranean, the rivers Tigris and Euphrates and was consumed by the ancient Egyptians and Greeks. The asparagus was introduce by the Romans in Spain. From the eighteenth century, it was the favorite vegetable of the bourgeoisie. Until the nineteenth century only consumed green asparagus and then there are the two varieties. Currently the main producing countries of asparagus are: Italy, France and Germany. Enjoy this great recipe with your family.

Ingredients:
1 large can asparagus tips, drained (save liquid)
1/2 lb grated cheese
1 c cracker crumbs
3 boiled eggs, sliced
1 stick of butter
1 can cream
1 c chopped toasted almonds

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Title: Tomato Dip
Cook time: 10 minutes
Level: Easy
Serving: 3 cups

Hello friends, the next recipe “Tomato Dip” is a refreshing and tasty appetizer option, in this case is a cold sauce whit cream cheese with fresh tomatoes and onions.

Dips are used to add flavor to a food, such as crackers, dumplings, vegetables, seafood, cubed pieces of meat and cheese, potato chips, or finger foods. Enjoy this great recipe with your family.

Ingredients:
1 pkg. (8 oz.) Less Fat Cream Cheese, softened
1 clove garlic, minced
2 small tomatoes, chopped
1/3 cup sliced green onions
1/4 cup Shredded Cheddar Cheese
Snack Crackers  or  garlic  bread

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Title: Fruit yogurt Shake
Cook time: 5 minutes
Serving: 2

Hello Friends, this next recipe “Fruit yogurt Shake” is a healthy and delicious beverage recipe. The peach is a food rich in vitamins, healthy and pleasant. Depurative of blood is indicated on a weak lung. It stimulates the stomach and digestive tract, acting as a mild laxative and harmless. Helps the secretion of bile and relieves the patients of the skin.  Enjoy this great shake with your family.

Ingredients:
1 cup peaches, cut up
1-1/3 cups nonfat frozen yogurt
2 cups skim milk,
ice
2 Tbsp sugar
Directions:

Put the peaches, yogurt, milk and the ice into blender; close top and crush for 1 minute.

Transfer into chilled glasses.

Serve immediately.

Personal Suggestion: This shake is very easy to prepare, you can use another fruits too like apples, bananas, mango or strawberries. Serve this shake with cookies or muffins.

Title: Spinach and cheese quesadillas
Cook time: 15 minutes
Serving: 8

Hello Friends, this next recipe “Spinach and cheese quesadillas” is an appetizing cake recipe. Spinach is high in vitamins A and C, and are full of nutrients. Not only are nutritious and delicious, but also help to improve our health, help digestion and to relieve constipation with fiber and also lower blood pressure.  Enjoy this healthy and delicious recipe with your family.

Ingredients:
Ingredients
500g low-fat cottage cheese
1 tbsp olive oil
200g mushrooms, sliced
8 light flour tortillas
3 tomatoes, diced
1 cup grated reduced-fat cheddar cheese
80g baby spinach

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