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Refeições Saudáveis em Apenas 15 Minutos

Sentir muita fome suga nossa mente (é um fato científico). Então, por que gastar horas cozinhando um buffet gourmet quando uma refeição nutritiva e deliciosa poderia ser feita em apenas 12 minutos? Não deixe a barriga resmungando e nem os hóspedes irritados, sirva-se de qualquer um desses 15 pratos saudáveis e deliciosos, super fáceis de preparar.

Café da Manhã

1. Pizza Fria: Não, não é aquela que sobra do delivery do dia anterior! Use 1 fatia de pão integral com 2 colheres de sopa de ricota, uma folha grande de manjericão, 2 fatias de tomate, um fio de azeite, sal e pimenta e leve para assar.

2. Muffin com Ovo Mexido: Aqueça uma frigideira com um fio de azeite em fogo médio. Coloque 1 ovo temperado com sal e pimenta, deixe fritar até obter a consistência desejada (não mais de cinco minutos). Sobre o ovo, coloque 1 fatia de queijo cheddar e deixe derreter. Pegue o ovo com o queijo e coloque sobre um muffin inglês integral e adicione 1 fatia bacon assado. (Utilize apenas a metade do muffin, aberto ao meio, para economizar algumas calorias!)

3. Waffle com Manteiga de Amendoim: 1 waffle integral torrado com 1 colher de sopa de manteiga de amendoim natural. Regue com 1 colher de chá de mel e polvilhe com 1 colher de chá de sementes de gergelim.

4. Torrada com Ovo: Aqueça uma frigideira em fogo médio-alto. Coloque 1 fatia de pão integral com 1 colher de chá de manteiga. Use um cortador para fazer um furo no centro do pão. Vire o pão – com a parte da manteiga virada para baixo – quebre 1 ovo dentro do buraco. Deixe fritar até que o ovo esteja cozido, cerca de 2 a 4 minutos.

5. Café da Manhã Vegan: Em uma frigideira em fogo médio-alto, misture ½ xícara de tofu (esfarelado), um punhado de espinafre, ¼ xícara de pimentão vermelho picado, 1/8 xícara de cebola picada, 1/8 xícara de bacon vegetariano picado, e algumas pitadas de páprica. Refogue até que os legumes estejam cozidos e o tofu esteja aquecido. Tempere com sal e pimenta a gosto.

Almoço/Jantar

6. Taco Salad: Para o molho, misture 2 colheres de sopa de salsa, 1 colher de sopa de iogurte grego com baixo teor de gordura, 1 colher de chá de azeite e 1 colher de chá de pimenta em pó. Sirva o molho sobre uma salada com: 2 xícaras de espinafre em fatias finas, ½ talo de aipo, 1 cebola picada, 1 colher de sopa de azeitonas pretas picadas, 2 colheres de sopa de milho, e ¼ xícara de feijão preto. Opcional: Adicione ½ tortilla levemente tostada, em tiras.

7. Pão Sírio Mediterrâneo: Divida um pão sírio integral ao meio e espalhe 2 colheres de sopa de homus em um dos lados. Adicione um pimentão vermelho assado (fatiado), 1 colher de sopa de queijo feta, 1 colher de sopa de azeitonas pretas, 5 fatias de pepino, e um pequeno punhado de verduras.

8. Salada Light do Chef: Rasgue ¼ cabeça de alface em pedaços médios. Cubra a alface com ½ tomate fatiado, ½ abacate cortado em pedaços pequenos, 2 fatias picadas de peito de peru, ¼ cebola roxa picada, 1/8 xícara de queijo parmesão ralado, 1 colher de sopa de azeite, 1 colher de chá de vinagre balsâmico, sal e pimenta a gosto.

9. Batata Doce Recheada: Fure 1 batata doce 4 a 5 vezes, com um garfo. Leve ao microondas enrolada em uma folha de papel toalha por 4 a 5 minutos. Abra ao meio, longitudinalmente, e cubra com 2 colheres de sopa de iogurte grego desnatado, 1 colher de chá de mel, 2 colheres de sopa de feijão preto, e uma pitada de páprica.

10. Salada de Frango ao Curry: Misture 2 colheres de sopa de iogurte grego desnatado e ¼ colher de sopa de curry em pó. Adicione ½ xícara de frango assado em cubos, 1/8 xícara de cebola roxa em cubos, ¼ xícara de uvas cortadas ao meio, e 1 colher de sopa de coentro picado. Sirva em cima de um grande punhado de folhas verdes misturadas.

11. Pasta de Couve e Couve-Flor: Em uma pequena panela com tampa, coloque a água para ferver, cerca de 4 a 5 minutos. Adicione 1 porção de macarrão cabelo de anjo (um pequeno punhado) e ¾ xícara floretes de couve-flor. Após 3 minutos, retire apenas a couve-flor e adicionar a outra panela, em fogo médio-alto, com ½ colher de sopa de azeite, ½ cebola picada, 1 dente de alho picado, e um punhado de couve rasgada e sem o caule. Cubra e deixe cozinhar por 4 minutos. Escorra a massa e reserve ¼ xícara desta água. Adicione a massa aos vegetais, com 1 colher de sopa de parmesão ralado, e a água do cozimento que você reservou e misture.

12. Pasta de Camarão com Espinafre: Prepare 1 porção de macarrão cabelo de anjo (integral, se você puder encontrá-lo!), de acordo com as instruções da embalagem. Em uma frigideira, coloque ½ colher de sopa de azeite e adicione ½ quilo de camarão descascado e temperado com uma pitada de sal, deixe cozinhar por 3 a 5 minutos em fogo médio-alto. Retire o camarão e adicione 1 colher de sopa de azeitonas picadas, 1 colher de sopa de salsa picada e 1 dente de alho picado. Cozinhe por 1 minuto e adicione 1 xícara de espinafre fresco, ½ xícara tomates cereja cortados ao meio, ¼ xícara de caldo de galinha e 1/8 xícara de vinho branco. Tampe e cozinhe por 3 minutos. Adicione o camarão e sirva.

13. Salmão ao Molho de Soja com Mel: Pré-aqueça uma frigideira ou chapa de ferro. Misture ½ colher de sopa de mel com ½ colher de chá de molho de soja. Tempere 500g de filé de salmão com sal e pimenta e grelhe por cinco minutos. Regue com o molho de soja com mel e coloque na grelha novamente por mais 2 a 5 minutos. Sirva com arroz.

14. Mix de Vegetais com Molho de Gengibre: Em uma panela, untada com um fio de azeite, em fogo médio-alto, misture 5 aspargos, cortados longitudinalmente, ½ xícara de ervilhas tortas, ½ xícara floretes de brócolis e ¼ xícara de fava sem casca. Cozinhe por 4 minutos. Em vez de usar molhos pré-fabricados, aqueça 2 colheres de sopa de óleo de canola com ½ colher de chá de gengibre ralado e 1 cebola picada, e misture com os legumes para cozinhar. Cozinhe por mais 3 minutos ou até que os vegetais estejam cozidos, mas ainda crocantes dentro. Opcional: Sirva com arroz.

15. Souflé de Peru: Pré-aqueça o forno a 200 graus. Em uma pequena panela, aqueça ½ colher de sopa de azeite em fogo alto. Adicionar 150g de peru moído, ½ colher de chá de curry em pó e 1/8 xícara de cebola ralada e deixe cozinhar até que o peru não esteja mais cor de rosa, cerca de 3 a 4 minutos. Enquanto isso, bata 2 ovos, 1/8 xícara de leite e uma pitada de sal e pimenta. Adicione a mistura de ovos à panela, abaixe o fogo para médio-alto e cozinhe por 2 minutos ou até que os ovos comecem a ficar firmes. Transferir para uma forma e coloque no forno e deixe assar até que estejam bem firme, cerca de 5 minutos.

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  96. The above image demonstrates how KISSmetrics’ very own title tag and meta description turns up in Google search results.

  97. You have to enhance your material to aid the online search engine understand what topics as
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  98. Many search engine optimization specialists believe bolding your links will certainly enhance rankings also.

  99. In the video to the right, Google developer Matt Cutts clarifies the value of the Alt Tag to internet
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  101. This hub will go over which is the perfect arrange on assault strike package deal on your game
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  102. For that reason, the Search Engine Optimization companies make certain the clients that the cash reimbursement will certainly be
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  103. The SEO Tips listed below are one of the most considerable points to
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  104. In noting other useful, on-topic referrals, this web page becomes a source of details and also is viewed
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  105. For any given search term at any type of offered time, there are just ten web pages on page among the search results page, as well as there are countless
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  106. Additionally, the Google robot hates ‘stumbling block’ pages – pages that do not
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  107. Outbound links, on-page web links, social networks as well as
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  108. Search Engine Optimization has actually been shown to supply
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  109. Considering that marketing is its main source of earnings, Google has every reason to aid
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  110. In 2015, many SEO experts are stressed over the changes in advance, but there actually is no need for worry for individuals that determine the best ways
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  111. By understanding the basics-where the bones as well as body organs are, just what they do, as well as just how they function-doctors have the ability to function their method
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  112. When employing one of these business to run your online marketing projects, you must check samples of their previous job to
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  113. Below, it is important to keep in mind that internal chances are normally not
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  114. To attain such position in internet search engine bunches of techniques
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  115. Not all internet search engine work similarly, as well
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  116. By recognizing the basics-where the bones and organs are, just what they
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  118. Implementing Search Engine Optimization (SEO) methods to to rank greater in Google, Yahoo, as well as Bing search
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  119. Based on various experiments and also studies, it’s clear
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  120. It has been recognized that Google makes regarding 500 various modifications in their algorithms for a given year.

  121. On the other hand, if you are an on the internet trading firm, investing
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  122. Overwatch gamers on Personal computer can experiment with Ana currently by dwciding upon PTR: Overwatch” from the client on thhe area/account display screen.

  123. Project administration for different site groups, local as well as national search engine
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  124. For this reason, a enticing and also well-written title can make a world of distinction exactly how the search engines
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  127. This is regrettable, as there is another manner in which online
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  129. It estimated that stacks of internet site designing as well as
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  130. Sine among the major targets of the search engine optimization expert is to improve the
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  131. Your keyword choice alternatives for Search Engine Optimization as well as content marketing need to
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  132. At duration, on the internet companies are evolving as well opening a
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  133. As a keen professional SEO author on a vast range of topics, ranging from health and also health and fitness, weight as well as diet plan loss, administration, indoor design, wedding celebrations, fashion as
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  134. As a matter of fact, an excellent SEO business makes it an indicate provide you all the above companies as well as far more at one of the most affordable rates.

  135. Once again, we will make use of the key words string expert ad duplicate composing solutions” as a recommendation factor.

  136. SEO speaking with solutions has expanded to be
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  137. Blocking the robotics with this Meta Tag indicates the website will certainly
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  138. The difficult, time consuming work can be worked off to an expert or firm that has the moment, tools and also understanding
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  141. A website proprietor could manage the anchor message in web links from news release,
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  142. However whether you are prepared to confess or otherwise off
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  155. Some are certainly much better than others which is the objective of this article, below are the top advertising techniques on the internet today!

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