2023 Author: Jessica James | [email protected]. Last modified: 2023-05-21 03:31
The F1 marathon has started, and its participants are beginning to actively join the new way of life. The curator of the project, Yulia Maevskaya (@julymaevskaya), is sure that food is an important component of a healthy lifestyle, so she suggests turning to healthy dishes as often as possible, and starting the week with diet casserole and fish cakes.
Breakfast
Cherry casserole
Ingredients:
Cottage cheese 1.8-2% - 200 g (1 pack) Oat bran flour - 3 tbsp. l Egg white - 2 pcs. Egg yolk - 2 pcs. Natural yogurt 2% - 3 tbsp. l Stews in drops - 1/8 tsp Vanillin Cherries - 20 pcs.
Preparation:
If the cherries are pitted, remove them. This is best done with a cocktail straw. Now that the seeds have been removed from the cherries, we proceed to the preparation of a diet casserole: we separate the whites from the yolks, after which we mix all the ingredients with a fork, except for proteins, stevia and cherries. Beat the whites, add a pinch of salt or a couple of drops of lemon juice, they also fix the protein well. When the proteins are well beaten into a fluffy foam, add stevia and beat the proteins until stiff peaks. Now we gradually introduce proteins into the curd mixture, mixing everything until smooth. We shift ½ of the dough into a mold, I used a split d = 16 cm. You can grease the mold with coconut oil a little, it does not release carcinogens when heated and does not lose its beneficial properties. Then we spread half of the cherries. Distribute the rest of the curd mixture on top. Decorate with berries. Bake in the oven at 180 ° C for 30-40 minutes. We take it out of the oven, cool it a little, then remove it from the mold, sprinkle it with dry skim milk.
Snack
Green protein smoothie
Ingredients:
Unsweetened coconut milk - 1 cup Baby spinach - 2 cups Frozen banana - 1 pc Almond oil - 2 tbsp l Organic Vanilla Extract - 2 tsp Whey - ¼ cup Ice - 1 cup
Preparation:
Combine all ingredients and beat with a blender until smooth.
Dinner
Squash gratin
Ingredients:
Zucchini - 1 kg Tomato (tomato) - 2 pieces Pink salt, ground nutmeg, ground black pepper Hard cheese - 100 g Milk 0.5% fat - 500 ml Grape seed oil (or olive) - 4 tbsp. l Corn starch - 1 tbsp. l.
Preparation:
Cut the courgettes into a thickness of about 0.5 cm. Stew them in a non-stick pan with water for 10 minutes or bake them on a wire rack in an oven preheated to 180 ° C for about 10 minutes until golden brown. Put half of the zucchini in a baking dish, season with salt and pepper. Top with a layer of chopped tomatoes. Cooking dietary sauce "PP-bechamel": add corn starch to the butter, mix everything so that there are no lumps. Pour milk in a thin stream, add salt, pepper and nutmeg and, stirring, cook over low heat until thickened (the consistency of liquid sour cream). Grate the cheese. Pour the sauce over a layer of zucchini and tomatoes (do not rush to pour out all the sauce, there may be too much of it; you need it to cover the vegetables only slightly), sprinkle with half of the grated cheese. Put the other half of the courgettes, salt and pepper. Sprinkle with the remaining cheese on top. Bake gratin in an oven preheated to 180 ° C for 15 minutes until a golden crust forms (the process of obtaining this crust is called gratinating).
Dinner
Fish cutlets
Ingredients:
Trout (or any other red fish) - 800 g Halibut (or any other white fish) - 200 g Pink salt, curry Onion - 1/3 pcs. (for juiciness) Chia seeds - 2 tbsp. l.
Preparation:
From fish fillets of red and white fish we make minced meat, add onions, chia seeds, pink salt, curry and black cardamom. We mix everything, sculpt cutlets. Put it on a silicone mat and put it in the oven at 200˚C for 25 minutes. Serve with any grilled vegetables.
