Nutritionist Albina Komissarova shared the recipe for the "correct" khachapuri and explained why you need to start your morning with a green smoothie.
Breakfast
The daily calorie intake is calculated individually. It depends on gender, age, current weight, body mass index, presence / absence of physical activity. Nutritionists are guided not by the energy value of food, but by the ratio of proteins, fats, carbohydrates. All of them should be in the right breakfast.
Advice! Start your morning with a glass of water at room temperature and a 5-minute charge - it will help to start and improve metabolism, increase efficiency throughout the day.
A good option when you wake up is a green smoothie. It improves digestion and has a positive effect on the digestive tract. You need to drink on an empty stomach - so vitamins are better absorbed.
Khachapuri with cottage cheese
Soft 5% cottage cheese - 150 gr.
Egg - 1pc.
Rice flour - 3 tablespoons
Cheese - 70 gr.
Baking powder
A pinch of salt
Basil
Greens
Combine cottage cheese with egg, flour, salt and baking powder. Make boats (recipe for 2 servings). Bake at 180 degrees for 15 minutes. Remove from oven, spread cheese, sprinkle with basil, herbs. Bake for another 10-15 minutes.
Snack
Cheesecakes with herbs
Cottage cheese - 50 gr.
Egg - 1 pc.
Oat bran - 20 gr.
Greens - 15 gr.
Garlic - 1 clove
Combine the curd with the egg and one part of the oat bran. Chop the greens finely. Add to the curd mass. Squeeze out the garlic. Form small pancakes with wet hands and roll in breadcrumbs. Bake in a dry skillet until golden brown. Serve with Greek yogurt without preservatives or colors.
Dinner
The women's diet should contain nuts - they contain a lot of healthy fats that have a good effect on the condition of the skin, and vegetable protein. Put more greens in your dishes - they are rich in useful micro and macro elements. Don't forget about calcium, which is necessary for normal hair and nail growth. There is a lot of it in dairy products.
Stuffed peppers (for 2 servings)
Pepper - 2 pcs.
Bulgur - 100 gr.
Minced chicken breast - 100 gr.
Egg - 1 pc.
Greens
Provencal herbs
Boil the bulgur until half cooked. Combine the minced meat with egg, salt, pepper and some herbs. Cut the pepper in half and remove the seeds. Stuff each half of the boat, wrap in foil and place in the oven for 40-50 minutes.
Dinner
Green beans with chicken breast
Green beans -150 gr.
Chicken fillet - 100 gr.
Cherry tomatoes - 4 pcs.
Spinach - 1 bunch
Pepper
Pink salt
Cut the fillet into small cubes and fry in a dry frying pan. Add green beans, spinach, add some water and simmer for 10-15 minutes (the liquid should evaporate completely). Season with salt and pepper, add tomatoes cut into slices. Cover and let stand for 10 minutes. Done!
