Follow these tips for simple, delicious and healthy suppers.

Having a healthy supper does not mean that your dishes are no longer tasty and appetising. In the same way, having a light supper does not mean that your hunger is not satisfied.

Below are some tips to help you learn how to make them.

Does this whet your appetite?

Here are some examples of healthy and tasty suppers:

1. Tomato and mozzarella salad, and scrambled eggs with mushrooms. A slice of bread, wholemeal if possible. A yoghourt for dessert.
2. Sautéed vegetables (wild asparagus, green beans…) and grilled sole or grouper with parsley. A slice of bread and a pear for dessert.
3. Cream of vegetable soup, made from courgette, carrots, onion and leeks. A pinch of salt and a drizzle of extra virgin olive oil. Grilled turkey breast with a mini cherry tomato salad. A yoghourt for dessert and your portion of bread.
4. A bowl of light gazpacho and baked chicken sausages with light mashed potatoes. A kiwi for dessert.
5. Spinach sautéed with mushrooms which provide protein, or peas with ham and, for dessert, a baked apple.
6. Vegetable or onion soup, or cream of mushroom soup and an asparagus omelette. For dessert, junket.
7. Grilled aubergines with hake and clams. A bowl of strawberries for dessert.

If you feel hungry before supper, keep some carrot sticks at the ready in the fridge or gherkins or pickled onions. They have no fat and help satisfy your hunger.

If you still feel hungry after supper, have three walnuts. They provide omega-3 fatty acids and are good for the heart.

Never forget the following:

• Proteins and vegetables always come before carbohydrates.
• Avoid vegetables like lettuce and go for lamb’s lettuce or rocket.
• If you tend to accumulate gas, do not eat flatulent vegetables like cabbage or cauliflower.
• Snack on a piece of fruit or a yoghourt, so that you don’t feel very hungry for supper.
• Plan your supper in line with what you have had for lunch. Distribute the calories so that your supper does not account for more than 25 or 30% of your daily calories.
• Offset a particularly heavy meal with supper. Don’t go to bed on nothing. In this case, have at least a piece of fruit and a yoghourt.
• Avoid fried foods, foods cooked in batter, cold meats, sauces and precooked meals.
• Finish up your supper with a yoghourt and a relaxing infusion.
• Have supper two hours before you go to bed. Otherwise, your digestion will slow down.

If you go out for supper, watch how much you eat and, at lunchtime, have a salad with some sort of protein as a single course. The following day, have light dishes (Iike broths or soups) and a lot of fruit.

Follow these guidelines. You will learn how to make your supper healthy and avoid problems with your digestion.

This post is also available in: Spanish