Can’t wait for warm summer evenings, smile at the thought of the sea and carefully count the days until this year’s vacation? Make the most of the last few days and prepare for summer with light meals from Rio Mare, prepared especially for you by the culinary creator and mother in one, Ana Zontar Kristanc.
This time, for the hot days, Ana offers a light and very tasty salad with Rio Mare Leggero tuna, spring onions, Greek yogurt and fresh cucumbers. Mmm, that looks absolutely delicious! The Rio Mare recipe has also been reviewed by a healthy eating and weight loss consultant, a certified nutritionist Mojca Cepus. “I’m excited about meals prepared quickly that satisfy the taste and fill us up. Let’s take a closer look at the ingredients and when and why such a meal is appropriate,” adds Mojca.
The recipe for Rio Mare can be a salad with spring onions and Greek yogurt, served on slices of fresh cucumber, which you can see on the Ana’s kitchen blog.
1x young onion
2-3 tablespoons of Greek yogurt
1 tablespoon cream cheese
1-2 tablespoons of vinegar
2-3 red radishes
1 large fresh cucumber
salt to taste
coarsely ground black pepper
Ingredients have been reviewed by a certified Mojca Cepuš nutritionist
“Rio Mare Leggero contains up to 60% less fat than regular Rio Mare tuna. That’s a good thing, because a can contains only 4.5g of fat. Less fat also means a lot less calories, but if we do not care, we can pour tuna on ourselves with olive oil from Slovenian Istria, which, due to its quality, has won the highest world awards » , explains Cepuševa.
If you want to further enrich the dish and ensure a healthy meal, Mojca adds: “Because I am a strong advocate for regular consumption
vegetables, in addition to radishes, cucumbers and spring onions, I would recommend adding a handful of arugula and a handful of watercress to the meal. This will provide your body with extra magnesium, potassium, and dietary fiber. »
With a light meal you will jump straight into summer
The suggested recipe, however, definitely advises the lightest possible dinner when losing weight: “When you’re losing weight, such a meal is great for dinner. Only the cream cheese is omitted and no added oil and thus the caloric value of the meal is limited.
Also, a recipe with minimal corrections may be suitable for weight maintenance: “If you are maintaining weight, add 150g of cooked millet (80g raw weight) or barley porridge. Know that carbohydrates are essential for proper brain function. Also regularly eating carbohydrates during the day helps prevent overeating in the evening.
Add a handful of legumes to your meal during sports activities
For athletes and those who engage in various sports activities, Mojca advises to improve the meal: “We add 300 g of cooked beans, chickpeas or lentils to the meal. This increases the already high proportion of protein in the meal. We got 15g from a can of Rio Mare Leggero tuna, 6-7g of Greek yogurt and cream cheese and 7g of beans. A total of about 29g of protein. This provides all the essential amino acids in the body, and the amount of protein is just enough for the body to make good use of it.”
“Because such a meal is cold, we can take it with us to work for lunch or dinner,” Cepuševa added.