Lose Weight With Taste: Wednesday Menu From Marika Kravtsova

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Lose Weight With Taste: Wednesday Menu From Marika Kravtsova
Lose Weight With Taste: Wednesday Menu From Marika Kravtsova
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The author of the culinary bestseller "Book of Happy Recipes" Marika Kravtsova (@marikakravtsova) talks about the benefits of salmon fillets and the secrets of making homemade ricotta quickly.

Breakfast

Zucchini pancakes

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Ingredients:

Eggs - 2 pieces Zucchini - 2 pieces Cauliflower - to taste Rocket - 2-3 tbsp. l Salt / sugar / soda - pinch each Coconut flour - 1 tbsp. l.

Preparation:

Three grated vegetables, squeeze out excess juice and mix the squeezed vegetables with the rest of the ingredients. Place the resulting mass with a spoon or spatula in portions in a hot pan greased with butter (preferably ghee), fry for three minutes on each side.

Ginger juice

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Ingredients:

Frozen berries - 100 g Water - 1.5 cups Ginger - ½ piece Honey - 2 tbsp. l.

Preparation:

Grate the ginger on a fine grater, send to the blender glass. To ginger - berries, pour boiling water over everything. Add honey (the mixture is not hot due to the ice berries). Beat vigorously.

Snack

Homemade ricotta crispbread

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Ingredients:

Macadamia nuts (soaked overnight) - 1 cup Water - ¼ cup Nutritional yeast - 2 tsp Lemon juice - ½ tsp Salt - ¼ tsp

Preparation:

Beat all the ingredients in a blender, sprinkle with herbs or add vegetables on top.

Dinner

Warm salad with lentils and poached egg

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Ingredients:

Green lentils - 160 g Pumpkin - 260 g Green salad - to taste Pine nuts - to taste Olive oil - to taste Chicken egg - 3 pieces Tahini - 2 tsp Lemon juice - 2 tsp Maple syrup - 1.5 tsp Soy sauce - 1.5 h. l.

Preparation:

Cut the pumpkin into 2 x 2 cm cubes. Arrange the cubes on a baking sheet, drizzle a little with oil. Bake for 10 minutes in a hot oven on grill mode. Heat the nuts in a dry frying pan for 3-4 minutes until oil separates. Prepare the dressing: Whisk the ingredients (tahini, lemon juice, maple syrup and soy sauce) with a whisk or in a blender. Combine all ingredients in a spacious salad bowl. Top with poached eggs.

Lemon tart

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Ingredients:

Crust ⠀ Coconut oil - 5 tbsp. l Maple syrup - 3 tbsp. l Coconut pulp - 2 cups Almond flour - 1 cup Salt - pinch Egg white (yolks - for filling) - 2 pieces ⠀

Filling ⠀

Eggs - 3 pieces Yolks (from the cake) - 2 pieces Maple syrup - 6 tbsp. l Lemon juice - 1/3 cup (~ 2 lemons) Almond flour - 1/3 cup Coconut flour or powdered sugar - for garnish

Preparation:

Preheat oven to 175 degrees. Melt the coconut oil in a gravy boat over medium heat. Add maple syrup, chopped coconut pulp, almond flour and salt. Stir until smooth. Remove from heat. Beat two eggs, separate the whites from the yolks and gently add them to the sauce, stirring constantly. Continue stirring for a minute, the mixture should be quite sticky. Cover the 20x30 form with parchment and pour the coconut mass into it. Smooth with a spoon or spatula. Bake for 10-12 minutes, remove from oven and start cooking the filling. ⠀

Filling:

With a mixer, beat the eggs with the remaining yolks in a bowl. Add the rest of the ingredients, beat for a couple of minutes. Pour the mixture onto the cake. Bake for 16-19 minutes until golden brown (the center should grab). Cool for 15-20 minutes. Cut into rectangles. Sprinkle with coconut flour or powder.

Snack

Green smoothie

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Ingredients:

Juice of one lime Coconut milk - 1/2 cup Coconut water - 1/2 cup Spinach - 2 cups Banana - 1/2 cup

Preparation:

Beat everything vigorously in a blender. Adjust the consistency by adding liquid.

Dinner

Salmon fillets

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Salmon fillet contains a lot of "good" fat! The one we love: beautiful hair, nails, skin. The main thing fish oil does is preserve the arteries by thinning the blood and preventing blood clots. It also regulates the heartbeat and helps block inflammation (those that cause arthritis, cancer, psoriasis, diabetes, and general cellular malfunction). Many studies have shown that omega-3 fatty acids (which are abundant in salmon!) Can affect human biological aging. In addition to the gift of eternal youth, this king of fish will enrich you with potassium and phosphorus, calcium, magnesium, chlorine and iron.

Ingredients for 1 kg of fish:

Coarse salt - 2 tbsp l Sugar - 1 tbsp. l Lemon (zest) - 1 piece Dill - a few sprigs Pepper - one by one

Preparation:

Mix the ingredients and "massage" the fillet. Cover the container with plastic wrap and put it in the refrigerator for a couple of days. It is advisable to rinse the finished fish to remove excess salt and wipe it dry with paper towels. Bake in the oven. Serve with herbs and lemon juice.

Steamed asparagus

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Simmer the asparagus over low heat. Sprinkle with sesame seeds before serving.

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