Recipes for healthy cuisine. Healthy food for every day. Proper nutrition for weight loss - the chemical composition of the diet
What to pamper loved ones: 5 recipes for breakfast, lunch and dinner for a healthy diet menu
It’s great when all family members are ready to switch to proper nutrition, after only a couple of months it will be possible to enjoy the dramatic changes in appearance, health, attitude and increase the level of comfort of your own life with pleasure. Of course, the first time will be with a terrible force on the smoked food, harmful sweets and salinity, and sometimes not because you want, but simply because "the forbidden fruit is sweet."
- Periodic aerobic physical activity.
- Do not drink alcohol.
- Means to reduce triglycerides.
Home remedies for triglycerides
If you have any questions, do not forget to consult with your doctor. If you have high triglycerides, home remedies will help you control your blood levels. It uses medicinal herbs such as dandelion, milk thistle or artichokes, which, because of their hepatoprotective properties, help to remove cholesterol and triglycerides from the blood. There are many plants that, due to their lipid-lowering effects, can help you reduce triglyceride levels, such as lime, horsetail, or even citrus. In any case, diet is important, and some foods, such as fiber-rich and omega-3, act as real anti-triglyceride products.
What do you do to lower triglycerides in the blood?
Autumn is a time of preparation and change on the colder days ahead.What can you do, so arranged man. But even if you easily give up the forbidden pleasures, you will still have to work to ensure that an exemplary menu of healthy nutrition prepared in advance pleases you with such dishes that are easy and quick to prepare, but at the same time retain the benefits of all products and have excellent taste.
Cause images to wrap, sit around lights and enjoy hot products that soothe our souls. Autumn also has a predominance of cotton wool, an air element according to Ayurveda, which has the following attributes. Irregular Windy Nasty Lightweight. . Given the number of changes that occur at this time of year, it is better to include choice in our lifestyle, which contributes to the feeling of subsidence on the ground and warmth, especially with regard to food.
We do not need to crave more comfort, which in the autumn months are sweet, salty, acidic and spicy. Pumpkin pie, apple cider and fried green chillies are autumnal traditions that help us withstand the erratic effects of the season. As Mother Nature takes us through the process of transition to a fall, our own inner environment responds accordingly.
Breakfast
For breakfast, nutritionists unanimously recommend eating cereals - they are nourishing, nutritious and rich in useful vitamins, minerals and trace elements. But agree - there is in the morning the same dish, even if cooked from different cereals, annoying.
Therefore, we will try to diversify our diet, making the usual porridge original and unusual, or completely replacing it with other dishes. For example:
The "etheric" effect of cotton wool can sometimes aggravate symptoms such as. Dry skin Cold extremities Stiffness Constipation Irregular appetite. . Your mental state can also be affected and experienced. Anxiety Lack of Concentration Nervousness Desire to be more carefree and light.
If you experience these symptoms or not, be aware of seasonal fluctuations. Adjust your eating and cooking habits as needed to ensure your mind and body are properly nourished. During the fall season, Ayurveda emphasizes the importance of incorporating significant hot and cooked foods. On a windy day, they eat a nutritious pot cooked at home, more satisfying than a cold salad.
Lunch
Traditionally dinner consists of the first, second dish and salad. With proper nutrition, it is preferable to cook the first dishes without frying, stew better dishes, steamed or baked (the grill is also welcome), and in salads mayonnaise dressings should be replaced with low-fat sour cream, and vinegar - with lemon juice. Given the basics of proper nutrition, the menu may include the following dishes for lunch.
The opposite action creates balance in ayurveda. To maintain balance during the cotton season, select products. Foods that have these attributes are well prepared, rich in oils and nutrients, in addition to high protein and fat content. Of course, this does not mean that you have the green light to get into any fast food restaurant that crosses your path. Nutritional - a very important keyword: it is about food, which revives and maintains longevity.
This season you can buy and buy local and collected products. Nature provides fruits and vegetables that help to harmonize our body with the environment and remove the disturbances of the body. That is why in some regions squash, zucchini and potatoes are gathered during the autumn winter. These foods are an excellent example of seasonal food with the basic elements that we need during a fall for a balanced diet.
First meal
What to cook at first, if the usual borscht and chicken noodles are already tired?
Second courses
Usually, those dishes that are served for the second, can also be used as a dinner, although in the evening they should also be supplemented with some kind of salad, greens, or simply sliced cucumbers, bell peppers.
Plan to visit the local farmers market or find a store that supports local agriculture and give you an idea of what is available. As you plan your meals, think about what products are used in the season and use them to design your menu.
Take a look at this nutritional guide to the station to find out which foods are seasonal in your area. You can also try cooking with these favorite autumn ingredients. Cooked Fruit Clarified Butter White Squash Sweet Potatoes Beatable Nuts Avocado Banana Mango Dates Plums Pumpkin Tubers Whole Grains. Remember that you do not have to be an experienced chef to spice up your recipes. Use herbs and spices freely, since foods that improve taste and health may not be boring and become part of the taste buds.
Dinner
- Chicken and Potatoes in a Pot
This amazingly simple dish turns out so tasty and beautiful, which is quite decent and festive table.
For 4 servings we need:- 500 grams of potatoes
- 400 gr. chicken fillet,
- 400 gr. champignons
- 4 medium sized tomatoes
- 300-400 gr. hard cheese
- Sour cream or lean mayonnaise.
- Spices, salt and pepper
- Greenery
All ingredients are cut in the same way - slices. We smear the bottom of the pots with sour cream, lay the fillets first, then the mushrooms, a little more sour cream, then the potatoes, the tomatoes and again the sour cream. Sprinkle with cheese on top. Unforgettable salt and pepper. And now we put our pots in the preheated oven for 40-50 minutes.
Try using famous herbs and spices, for example. Use the slow cooker to cook stews and other recipes during the day or night. Add cooked grains, such as quinoa, to give a good base, and accompany the meat with steamed or roasted vegetables and beans. Roasting vegetables is a simple cooking method and can be combined with various spices and oils.
Since soups and stews often need a bouillon base, try making them, by freezing portions that you don’t use, from the vegetables you cut. When you have filled the bag, cook them in a delicious homemade broth. At the end of the day, there are no strict rules for autumn cooking. The goal is to cultivate habits that will help you become the best version of yourself. Perhaps you have already used this information in practice instinct or tradition.
- Fish stew with vegetables
For this easy-to-prepare dish, we need 500 grams of fish fillet, which is cut into cubes, 30 grams of carrots, cut into strips, 200 grams of onion, cut into half rings, and 2 tablespoons. tomato paste, 4 bay leaves and black pepper-peas.
First stew the onions and carrots in tomato oil along with the tomato paste. After 10 minutes, add the fish fillet, spices and 500 ml of hot water. Cover with lid and leave to stew for 40 minutes.
Baked chicken breast with vegetables and apples for a festive table
For 2 servings of the finished dish, take 250 grams of chicken breast, 200 grams of broccoli, 2 medium potatoes, 2 apples, egg white, green onions, vegetable oil, 2 tables. spoons of low-fat sour cream, and for an apple - honey, 2 tsp each. raisins and nuts.
Chicken breast dipped in protein and bake at 180 ° C for about 20 minutes. Potatoes also need to bake with vegetable oil and sour cream, and boil broccoli for a couple. In apples, core and fill with nuts, raisins and honey, then bake in the oven for 45 minutes. The dish is served on a large plate and sprinkled with spring onions.
This is a season that represents change and transition, which is good. When you encounter these changes in good mood and a strong body, you have more tools to overcome problems. Food is something that you can easily control and has a strong effect on your physical and mental well-being.
Prefers hot foods and drinks. Include more foods with more calories and fats in your diet. Limit the intake of raw, cold or frozen vegetables. Set up and follow your usual meals. Make your dish bright and appetizing. Sit at the table to try your meal.
- Stay hydrated.
- Start the day with warm water and lemon.
- Experiment with various herbs and spices.
- Prefers sweet, acid and salty tastes.
Eggplant with cheese and tomatoes
For this Italian dish, take 2 eggplants, a tomato and a clove of garlic, a couple of tablespoons of olive oil and a mixture of Italian or any other herbs.
In a baking dish, oiled, lay out sliced eggplants 1 cm thick, then tomatoes (0.5 cm thick). sprinkle vegetables over the top, add chopped garlic and spices. After that, you need to bake the dish in the oven for 50-60 minutes, and before serving, sprinkle with cheese and grated greens.
Hot cereals are a good alternative to cold or traditional breakfasts. Try to make this recipe to wake up your body with a warm and comforting taste. Cooking time will be different. Directions: Mix the oatmeal with salt and water in an 8-liter pot. Bring it to a boil, lower the flame and simmer. Add spices and gradually add soy or rice milk when the mixture begins to thicken. If necessary, add more milk so that the grains have a thick, creamy texture.
Give crackers to cook for 5-7 minutes. Before serving, add maple honey. Serve with pickled fruit or fruit honey. Soups are a simple way to feed the body and warm the soul. They can also be easily stored and reheated for several dishes. Try this recipe for a soothing soup for those cold nights.
Spaghetti with prawns and broccoli.
For two servings of this dietary and healthy dish, take 1 onion, 250 grams of broccoli, 250 grams of shrimp, 200 grams of spaghetti, 2 cloves of garlic and 2 tbsp. olive oil.
Broccoli divide into inflorescences and boil for 10 minutes, then grind into even smaller inflorescences. Peel the shrimp and bring to a boil, then set aside. In the heated olive oil, pass the chopped onion until golden brown, then add garlic, a couple of minutes - broccoli, and also a little broth, in which cabbage was cooked, so that the mixture resembled sauce.
Boil the spaghetti shortly before serving and when ready, immediately pour the broccoli sauce and place the shrimp in the center of the plate.
Instructions: Put the potatoes in cubes in a container with cold water and stock up until you take them. Heat the oil in a large pot. Add pores, pepper and liquid amines. With a medium flame, skip the pores until it is actualized, then add tarragon, thyme and salt. Drain the potatoes and add to the sauté. Fry the potatoes until they are washed with herbs, and continue to fry for four minutes or until the potatoes begin to sow. Cover the potatoes with vegetable stock and let them cook.
Lower the flame and let it cook until the potatoes are cooked. Let the soup cool for ten minutes, then grind it with a hand blender, blender or food processor. Garnish the soup with a pinch of nutmeg and chop the fresh parsley.
Salads for lunch and dinner
Snacks and salads play a special role in proper nutrition, and making up a menu of proper nutrition for a month, you should try to include salads from a variety of seasonal vegetables, fruits and greens. By the way, fruit salads are great help out and as a supplement to dinner, and as a second dinner, when you want to eat, but do not want to eat at night.
Vegetables are an excellent source of nutrients for your body. Try this recipe to fry them and add a little taste to the next meal. You can serve them as a main dish or combine them with the entrance. Spray the baking sheet with olive oil. In a large bowl, mix the oil, liquid amines, vinegar, basil, pepper and dill and turn them on with a fork. Add the prepared vegetables to the mixture. Mix vegetables and oil mixture until vegetables are well soaked.
In addition, you can chop the vegetables into very thin slices, add them to the mixture and place on the grill outdoors. Seasoning option: instead of using basil, you can use 1 teaspoon of curry powder and 1 teaspoon of garam masala.
- Greek salad
The best addition to the spring or summer dinner. Just cut into large cubes cucumbers, tomatoes and feta cheese, add olives and season with lemon juice, aromatic olive oil and salt. And do not forget about the leaves of lettuce, which is better to pick hands. Onions to taste - rings. - Spring salad of beets, carrots and cucumber.
It prepares simply, the taste is excellent, vitamins - a lot!
Just rub a medium cucumber on a Korean grater, carrots and boiled beets weighing 100 grams of the same size. Add a little salt, sugar, balsamic vinegar and vegetable oil and serve it right away. vegetables quickly give juice. - Salad of radish, carrots and nuts.
Thanks to walnuts, this salad is especially nutritious. Cut radish and carrot into strips, add chopped nuts (2 tablespoons enough), finely chopped 1 clove of garlic and lemon zest, season with lemon juice, whipped with vegetable oil, salt to taste. - Avocado salad with grated almonds.
It is also a hearty and very healthy salad, especially for our skin.
Finely chop 1 avocado, two sweet bell peppers (red or yellow), lettuce leaves. Mix in a salad bowl, add chopped fresh dill, 2-3 tablespoons of olive oil and sprinkle with grated almonds on top. - Delicious Salad with Cheese
To prepare this delicious and very vitamin salad, we take 100 grams of celery and cucumber, clean them and cut them into cubes. Also, cut 2 boiled eggs and grate 50 grams of cheese on a coarse grater. Add chopped garlic clove, season with low-fat sour cream, salt, pepper and garnish with dill.
If you didn’t know what to diversify and how to make a menu of proper nutrition, we hope that with our recipes the task is greatly simplified. Now you can prove to your family that proper diet can be incredibly tasty.
Cardamom and butter. If you feel like a dessert, try this recipe for cookies inspired by the fall that will delight any palate. ½ cup cold cubic butter ½ cup sugar puree 1 ¾ cup whole wheat flour ½ teaspoon salt ½ teaspoon nutmeg ½ teaspoon cardamom 2 tablespoons lemon juice. Grease a cookie sheet and reserve. In a blender, combine the butter with the sugar until it becomes creamy. In another container, combine the flour, salt, nutmeg and cardamom.
Slowly add the flour mixture to the oil mixture. Continue mixing at low speed and slowly add lemon juice until a solid dough forms. Using a spoonful of salmon spoon or a spoonful of soup, place the cookie dough on a baking sheet. Leave 5 centimeters between one cookie and another.
To lose weight quickly without diets and debilitating starvation is really possible, but for this you need to radically reconsider your diet and switch to a more proper diet.
The most complete and detailed description of Sheldon nutrition: history of occurrence, rules of combination of products and restrictions, pros and cons, expert evaluation, as well as an approximate weekly diet.
Lightly flatten the palm. Tea can help moisten you when the temperature drops, and the air dries. Try this simple recipe to enjoy yourself or with a friend. Directions: Cut the raw ginger root into cubes of five centimeters. Place the pieces in an 8 or 8 liter pot with 8 liters of purified water. Put the water in a boil when it boils, reduce the heat and allow to boil. Let the tea boil for 15 minutes. Strain the tea and pour a thermos or store in a glass bottle.
Heat the tea when necessary. Use ginger pieces of tea in your reserve for cooking vegetable broth. Before preparing a recipe, make sure you have all the ingredients. How many times have you felt like sipping home cooking, but you refused to prepare it for fear of making a mistake? It's time to drop this fear and take a chance. If the dish does not look like you wanted, do not give up! Re-read the recipe, find the error and try again - preferably when you are not in a hurry.
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The most low-calorie foods, of course, include all vegetables and fruits, leafy greens, all low-fat dairy products, dietary meats, white fish, shellfish, crustaceans.
For those who have decided to take the path of a healthy lifestyle: the rules of proper nutrition, useful tips and a list of the most important products for women. And if you do not know how to make a diet of proper nutrition, an exemplary menu for one day will help.
Recipes for proper nutrition will help to get rid of extra pounds, restore hair shine and freshness of the skin. Such food keeps the organs in working order and prolongs youth. The variety of recipes for proper nutrition (PP) allows you to create a boring menu for each day and enjoy the diversity of tastes.
What food is considered correct
A healthy lifestyle gives longevity without disease. Proper nutrition is a part of this life path. For cooking, only high-quality products are chosen here, and the recipes themselves are not difficult. Simple food allows you to save a maximum of valuable elements.
Healthy food recipes contain all the necessary proteins, fats, carbohydrates and trace elements in a perfect balance.
It is impossible to eat refined foods and sweets. Fast carbohydrates contained in them, will not bring benefits. But this does not mean that you need to completely abandon delicacies. Favorite sweetness once a week does not cause significant harm to health. Just like a glass of dry red wine.
Most often, the daily menu includes:
- breakfast porridge or casserole - as a source of strength for the working day;
- hot soup and second for dinner;
- a light but nutritious dinner of meals based on cereals, meat, fish or vegetables.
It is not necessary to appoint dinner for 18 hours. He may be later. The main thing is that the period from the last meal to sleep does not exceed three hours.
The main principles of healthy eating
Compliance with these rules will allow for a couple of weeks to lose up to four extra pounds, to improve the condition of the skin and hair:
- Fried, smoked and pickled substitute stewed, boiled and baked.
- They eat slowly, in a calm atmosphere.
- Do not gorge on shortness of breath, it is better to stay a little hungry.
- They eat at the same time, the maximum breaks are four and a half hours.
- Seasonal vegetables are necessary to enrich the body with fiber, which improves digestion.
- Fresh food is healthier, so cook better in small portions.
- You should drink water only twenty minutes before the meal or half an hour after it.
Do not confuse hunger and thirst. Sometimes it's enough to drink a cup of unsweetened herbal tea to get enough. If the feeling of hunger does not pass, it's time for another meal. You can eat carrot, banana, orange. Apples and kefir are not suitable for this - they only stimulate the appetite and will not give a feeling of satiety.
We make a balanced menu for the week
Composing a weekly menu for proper nutrition is convenient. It will help to vary the variety of dishes and more economically purchase products for them.
Here is a sample menu for meals for each day of the week:
| Day of the week | Breakfast | Dinner | Dinner |
| Monday | Porridge "Hercules". | Ural soup, chicken in the oven and fresh cucumbers. | Carrot salad with garlic, steam fish. |
| Tuesday | Baked fish with vegetables. | Potato herring soup, steamed omelet with dill. | Lazy cabbage rolls. |
| Wednesday | Cabbage Casserole, toast. | Chicken noodle soup, cottage cheese casserole. | Steamed fish cutlets, sliced cucumbers. |
| Thursday | Millet porridge. | Light vegetable soup, lazy cabbage rolls. | Casserole with chicken and vegetables. |
| Friday | Muesli without sugar with skim milk, apple or orange. | Ural shchi, baked fish with vegetables. | Sausages from red fish, a slice of rye bread. |
| Saturday | Banana cheesecakes. | Chicken noodle soup, steamed fish patties with fresh vegetables. | Salad "Gourmet", an omelette for a couple with dill. |
| Sunday | Cottage cheese casserole. | Light vegetable soup, red fish sausages. | Chicken in the oven and sliced vegetables. |
Dishes such a menu is easy to prepare, they vary greatly and saturate without harm to health. They can be supplemented with freshly squeezed fruit juice, herbal tea, fruit juice or fruit juice. But drinking immediately after a meal is not recommended.
Do not overdo the food. People should consume less than seven grams of salt per day.
Sweet desserts are eaten separately - they are best eaten during lunch time (at 12-13 o'clock).
Simple recipes for those who value quality of life.
Prepare most healthy dishes is not difficult. Recipes for every day can use novice hostess. Caloric content is indicated per 100 grams of product.
What will we have for breakfast?
Morning meal gives energy for the whole day. Effective breakfast includes cheese cakes, casseroles, cereals, steamed omelets or boiled eggs. Cook porridge better in milk. It increases the digestibility of proteins contained in cereals.
Recipe number 1. Cabbage Casserole
Calorie: 107 calories.
Prefer cauliflower and broccoli - they contain more valuable vitamins and microelements, and these vegetables do not provoke the formation of gases.
Would need:
- 400 grams of broccoli and cauliflower;
- slice of butter;
- 150 grams of hard cheese;
- a quarter cup of flour;
- half a liter of ten percent cream or sour cream.
How to cook:
- Washed vegetables disassembled into inflorescences and boil in salt water for three minutes.
- Slightly squeeze another firm cabbage and put it in a baking dish or in a frying pan.
- Fry the flour and gradually pour the cream, pour the grated cheese. Boil the sauce can not be so that the dairy product is not curled.
- Pour the cabbage sauce and bake in the oven, preheated to 180 degrees.
The finished casserole is covered with a brown crust. This will happen in about half an hour.
In a similar way, they cook a casserole with chicken fillet and vegetables. Just add a little chicken broth to the sauce, and pre-cook the fillets.
Recipe number 2. Cottage cheese casserole
Calorie: 243 kilocalories.
Would need:
- kilogram of granular ten percent cottage cheese;
- two eggs;
- six large spoons of twenty percent sour cream, butter and granulated sugar;
- four large spoons of semolina;
- 200 grams of dried fruit.
How to cook:
- Curd mince, pour the eggs, beaten with sugar.
- Mix the composition with softened butter, semolina and chopped dried fruit.
- Put in shape and put in a preheated oven for half an hour.
Depending on the type of oven, cooking time may vary. Willingness is determined by a ruddy crust.
Recipe number 3. Banana Cheesecakes
Calorie content: 220 kilocalories.
Would need:
- 400 grams of five percent curd;
- egg;
- banana;
- four large spoons of rice flour.
How to cook:
- Beat the curd with the egg in a blender, add a little sugar.
- Grind a banana to a state of mashed potatoes and mix with cottage cheese.
- Add flour and mix again.
- Fry on a hot nonstick frying pan without oil on both sides.
Willingness will prompt the appearance of a golden crust. Frying pan covered with a lid. Before serving, pour over low-fat sour cream or low-calorie jam.
When cooking porridge water, milk and cereals are taken in equal proportions. Water is mixed with milk and boiled. Add the cereal and cook for five to ten minutes. Cover the pan with a towel so that the porridge “reaches.” How to cook porridge "Hercules" is described on each package of flakes. Add a variety of "seasonings": from lemon peel to fresh berries. So the oatmeal will not pall.
Wellness salads
Such salads not only complement lunch or dinner, but can also serve as a main course. This is especially true for those who are on a low-calorie diet.
Recipe number 1. Celery, cucumber and radish
Calorie: 48 kilocalories.
Would need:
- celery leaves;
- fresh cucumbers, radishes, greens;
- a little low-fat sour cream for refueling.
How to cook:
- Remove coarse fiber on celery leaves.
- Cut vegetables at random.
- Salt and mix.
Before serving, salad dressing sour cream.
Recipe number 2. Salad "Gourmet"
Calorie: 234 kilocalories.
Would need:
- 200 grams of small tomatoes and unpeeled shrimps;
- On 50 grams of nucleoli cedar nuts and cheese;
- avocado;
- salad leaves;
- unsweetened yoghurt for dressing.
How to cook:
- Boil and peel seafood.
- Chop lettuce, tomatoes and avocados cut into small slices.
- Mix the ingredients and season with yogurt.
Top salad sprinkled with grated cheese and kernels of pine nuts.
Recipe number 3. Carrot and Garlic
Calorie: 102 kilocalories.
Would need:
- large carrots;
- garlic clove;
- two large spoons of homemade mayonnaise or sour cream.
How to cook:
- Grate the carrot.
- Garlic crush and mix with mayonnaise.
- Season with carrots and salt.
Sauce based on animal fat must be added to dishes with fresh carrots so that a person can absorb vitamin A.
What to cook for the first
At lunchtime, classic soups will saturate, warm and give energy to complete the working day. The water for each of the soups requires two liters.
Recipe number 1. Schi in Ural.
Calorie: 30 kilocalories.
Would need:
- a pound of white cabbage;
- 80 grams of pearl barley;
- onions, carrots.
How to cook:
- Boil the cereal for about twenty minutes. Water to drain.
- Boil water for the soup. Throw barley and boil for ten minutes.
- Add the finely chopped cabbage to the pan and cook for another quarter of an hour.
- Prepare roast onions and carrots, add to soup, salt.
Ready soup can be filled with sour cream.
Recipe number 2. Soup with meatballs and spinach
Calorie: 74 kilocalories.
Instead of water, chicken broth is used here.
Would need:
- a pound of minced chicken;
- as much spinach;
- egg;
- small pasta;
- some grated cheese;
- carrots and onions for frying;
- greens and garlic.
How to cook:
- Mix the minced meat with crushed garlic, grated cheese, chopped greens, add a little bread crumbs.
- Mix with the egg, bring to a uniform consistency, salt and pepper.
- Sculpt the small meatballs and bake them in the oven.
- In the boiling broth add stir fry, small pasta and spinach.
- Five minutes later put in the meatball pan. Then another five minutes.
The finished soup in the plate sprinkle with grated cheese.
Recipe number 3. Herring Potato Soup
Calorie: 33 kilocalories.
Would need:
- six potatoes;
- salted herring;
- tomato, onion and carrot for frying.
How to cook:
- Herring to cut, remove the bones, cut into slices.
- Peeled potatoes nashinkovat.
- Put the frying in boiling water.
- Five minutes later add the herring and potatoes.
Cook this soup a quarter of an hour. Salt it is not necessary.
In light soups put any vegetables, including canned beans, corn and peas. They are added when the main ingredients are cooked. In any case, the caloric content is not more than 40 calories.
For chicken soup with noodles, first boil the chicken, separate the meat from the bones. Filter broth, add boiled meat, spaghetti and zazharku from onions and carrots. Cook until cooked pasta.
Second options
Thanks to the non-nutritive options, the daily amount of proteins and fats is replenished.
Recipe number 1. Oven baked chicken
Calorie: 197 calories.
To get rid of excess fat, the carcass here is put on the jar. Fat flows, and the meat is light and low-calorie.
Would need:
- gutted chicken;
- half a liter of beer;
- a couple cloves of garlic and a little sour cream.
How to cook:
- In a glass container to pour beer and put on a baking sheet.
- Put on a jar of chicken and coat it with sour cream with crushed garlic and salt.
- Send in a preheated oven, pouring some water on a baking tray. It is necessary that the fat is not burned.
Readiness of the chicken is checked with a fork. If the juice is no longer pink, and the meat is easily punctured, the chicken can be reached.
Recipe number 2. Lazy cabbage rolls
Calorie: 147 kilocalories.
Would need:
- 200 grams of rice;
- 800 grams of minced meat;
- a pound of white cabbage;
- the same sour cream;
- onions and carrots.
How to cook:
- Add spicy meat with onion, salt and pepper.
- Boil and squeeze rice.
- Cabbage finely chop, soak in boiling water from bitterness for three minutes.
- Grate the carrot.
- Mix all the ingredients and fashion cutlets.
They are rolled in breadcrumbs and fried in a well-heated pan on both sides.
Recipe number 3. Red fish sausages
Calorie: 131 calories.
Red fish must be on the menu, because it contains such valuable ingredients as phosphorus, iodine and polyunsaturated fatty acids.
Would need:
- a pound of fresh red fish fillet:
- two eggs;
- greenery.
How to cook:
- Chop the fillets and mix with chopped greens and eggs.
- Salt and pepper.
- Wrap the mixture in the food film in the form of sausages.
- Steam or in a slow cooker for half an hour.
Steamed fish cutlets are made from home or purchased minced meat, also in a double boiler or a slow cooker.
Useful Desserts
Without sweet life seems sad and dull. Please yourself and loved ones with low-calorie desserts.
Recipe number 1. Banana ice cream
Calorie 133 kilocalories.
Here you will need a ripe banana. It is cut into circles and cleaned in the freezer for the night. In the morning crushed in a blender.
This tender dessert will not only cool you down on a hot day, but will also lift your spirits due to the content of the fruits of the hormone of joy - serotonin.
Recipe number 2. Rice Grandma with apples
Calories: 92 kilocalories.
Would need:
- 200 grams of rice, better round;
- liter of milk;
- three apples;
- egg.
How to cook:
- Boil porridge from rice with milk.
- Cut the apples into slices.
- Put the porridge in a greased form.
- Put apple slices on top.
- Beat the egg with milk and pour over the apples.
Grandma is baked in a heated oven for about half an hour until the apples are ready.
If you decide to go for a healthy diet, recipes and ingredients for them are not difficult to find. You do not need to go to specialty stores. Everything you need is in ordinary supermarkets and markets.
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