A lover of running and the owner of a motivating fitness account, Natalya Khokhlova, spoke about the benefits of legumes and shared her favorite recipes for simple and healthy dishes.
Breakfast
Fried eggs with vegetables and coffee with cream
Vegetable mixture - 50 g.
Eggs - 2 pcs.
Cheese
Sea salt
Greens
Fry the vegetable mixture in a dry skillet without adding oil. Beat in eggs, sprinkle with grated cheese, cover and reduce heat to low. Serve with chopped herbs.
Dinner
Red fish soup and radish salad
Red fish - 100 g. Red fish
soup set - 200 g.
Onions - 30 g.
Celery - 30 g.
Carrots - 30 g.
Potatoes - 30 g.
Cream - 10 ml.
Prepare broth from the soup set. Strain it - it should be completely transparent. Finely chop the vegetables. Fry in a little olive oil. Cut the red fish into cubes and add to the vegetables. Boil the broth, add the potatoes, the rest of the ingredients and cook for 15 minutes. Heat the cream (do not bring it to a boil). Pour into ear and remove from heat. Serve with chopped herbs. You can add a spoonful of red caviar to the soup.
Snack
Hard boiled eggs
Dinner
Grilled chicken fillet and green beans
Chicken fillet - 100 g.
Asparagus beans - 70 g.
Garlic
Lemon juice
Provencal herbs
Garlic
Marinate chicken fillet in a mixture of lemon juice, garlic and herbs. Leave it on for 15 minutes and then fry in a grill pan. Boil the asparagus until half cooked. Fry in a little olive oil with garlic and Provencal herbs.
Advice! Legumes are a good source of vegetable protein: 20-25 g per 100 g. They are rich in vitamins of group B, A, C. They contain iron, iodine, potassium and other macro- and microelements.
