Runner and column expert Natalya Khokhlova shared recipes for her favorite dishes and told how useful dried fruits are and why you need to be careful with them.
Breakfast
Oatmeal with dried fruits and cheese + coffee
Oatmeal - 50 g.
Milk - 50 ml.
Curd cheese - 15 g.
Apple - 15 g.
Pear - 15 g.
Cut the apple and pear into small pieces. Fry in a skillet with a small cube of butter and a spoonful of honey. Cook oatmeal with milk. Cut the cheese into small cubes. Mix porridge with fruit. Top with cheese cubes.
Dinner
Grilled salmon with broccoli and whole wheat toast
Salmon - 100 g.
Broccoli - 50 g.
Whole grain bread - 15 g.
Cheese - 10 g.
Soy sauce
Lemon juice
Garlic
Greens
Marinate salmon in soy sauce and lemon juice. Fry in a grill pan. Boil broccoli until half cooked. Fry in a dry skillet with garlic and herbs. Lightly dry the toast in the oven, and then put the cheese on it. It will take no more than 25 minutes to prepare such a dinner!
Snack
Dried fruits
Advice! Dried fruits are rich in vitamin and mineral composition, improve digestion and give energy. But you need to control their consumption - they contain a lot of sugar. The permissible rate for losing weight is no more than 50 g per day.
Dinner
Tuna and Tomato Salad
Arugula - 50 g.
Tuna - 100 g.
Tomatoes - 1 pc.
Avocado - 20 g.
Quail eggs - 2 pcs.
Balsamic vinegar
Rinse the arugula and pat dry with a paper towel. Core avocados and cut into slices, tomatoes into quarters, quail eggs in half. Mash canned tuna with a fork. Mix all ingredients. Season with balsamic vinegar and serve.
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