The School of Pharmacy and Nutrition of the University of Navarra has organized a practical workshop on how to cook second courses in a simple way to make them tasty and healthier.

The workshop"Hoy cocino yo" - attended this year by more than 40 students and employees of campus- aims to teach basic cooking techniques and provide information on healthy menus, ways of preserving food, management shopping, etc. It is especially aimed at students who live in apartments and may need a "survivalguide " for their daily food management .

The activity is part of the initiative "For a healthy meal, you decide", which is part of project Horizon 2020 of the academic center " Healthy University ", which aims to help employees and students to take care of their health, prevent diseases and promote healthy lifestyles.

Last year, the first edition of the workshop focused on the preparation of first courses based on legumes, pasta and rice. On this occasion, three food groups have been chosen as second courses: meat, fish and eggs.

The three workshops take place in the kitchen on the 5th floor of Sciences Building (Hexagon Building). There, the attendees observe in situ and first-hand the preparation of the second courses that they then taste at the end of the workshop.

Likewise, during the development sessions, students receive advice on food handling, such as the recommendation to wash their hands thoroughly before and after handling any food, keep the surfaces of work as well as utensils and cutting boards in perfect condition (which should also be washed especially after preparing raw food); or on the proper way to dry their hands with single-use cloths or paper towels.

The workshops are held in consecutive weeks from Tuesday, January 29 through Tuesday, February 12.

----------------------------------------------------------------------------------------------------------------------------------------------------

9 tips for rich and healthy second courses:

The teachers of the course, summary , will present the content of the workshops in nine tips for preparing fish, meat and eggs in a creative, fun, tasty and healthy way.

1. Fish are essential foods in the Mediterranean per diem expenses : they combine with a multitude of ingredients: rice, potatoes, pasta, salads, vegetables and with different sauces.

2. test papillote: a fast and little-known technique of cooking baked fish wrapped in aluminum foil and accompanied by finely chopped vegetables. The result is light and healthy.

3. Use the head and bones to make a fumet: making a broth with these parts of the fish can be used to flavor other dishes, such as paella or fideuá.

4. Do not throw away fish leftovers: white fish leftovers are perfect for fritters, stuffed peppers, croquettes, omelets or pies, and oily fish leftovers are perfect for cannelloni, croquettes or dumplings.

5. When cooking meat, it is essential to adapt the time and temperature to each subject of meat and to the thickness of the piece to give it the right doneness.

6. Take the meat out of the refrigerator a little before grilling and brush it with olive oil (extra virgin). This way it retains all its juices. Salt (little), better at the end or when turning the cooked parts, so that it does not dry out or cook.

7. The stewed meat is just cooked off the heat: it is advisable to leave it covered for 10 minutes off the heat so that it finishes cooking and is as juicy and tender as possible. It is advisable to cut it perpendicularly to the grain so that the fillets do not crumble.

8. Eggs are the great forgotten ones despite their high nutritional density. Consume them in the form of omelets, scrambled, poached or cooked, so as not to add more fat, and look for creative recipes that include salads, cooked vegetables or fish.

9. Accompany your second courses with vegetables: this way the portions will not be so big. In general, opt more for fish, poultry and eggs and less for red meat.