The creator of the blog about healthy nutrition, Katya Pokrovskaya, shared her favorite recipes and told which side dishes are suitable for adherents of a healthy lifestyle.
Breakfast
Rice pancakes with cottage cheese
For 10 pcs you will need:
Milk - 100 gr
Egg - 2 pcs.
Water - 120 ml
Rice flour - 60 g
Soda - a pinch
Salt - on the tip of a knife
Vanilla to taste
Sweetener to taste For filling:
Cottage cheese - 200 g
Honey - 1 tablespoon
Vanillin to taste
Combine ingredients for dough, bake in a non-stick skillet without oil. Prepare the filling. Put a few tablespoons of curd mass in the finished pancakes. Wrap the pancakes. Brown in a skillet.
Snack
Cottage cheese and nut cookies (10-12 pcs.)
Cottage cheese - 180 gr
Oat flour - 200 gr
Milk - 2 tbsp.
Baking powder - 1 tsp
Sweetener to taste
Handful of walnuts
Mix all ingredients. Shape the cookie. Bake for 20-25 minutes in an oven preheated to 180 C.
Dinner
Stuffed peppers (for 5 servings)
Ground beef - 500-600 gr
Rice - 100 gr
Peppers - 10-12 pcs.
Carrots - 2 pcs.
Onion - 2-3 pcs.
Tomato paste - 2 tablespoons
Sour cream - 2 tbsp.
Greens to taste
Salt, pepper to taste
Fry the onion and grated carrots. After slightly darkening the vegetables, add herbs and tomato paste. Add semi-cooked rice to the minced meat. Mix the mass with fried vegetables, salt and pepper. Stuff the peeled peppers with the resulting mass. Dissolve the tomato paste, sour cream and salt in boiling water, pour the peppers half with the mixture. Cook over medium heat for 40 minutes.
Dinner
Chicken legs baked with spicy pumpkin (for 2 servings)
Chicken legs - 3-4 pcs.
Pumpkin - 200 g
Cilantro to taste
Dried garlic - 10 g
Thyme to taste
Rosemary to taste
Oregano to taste
Bay leaf - 4-6 pcs.
Cover the baking sheet with parchment. Make circular cuts on the legs, put them on a baking sheet, salt and pepper. Bake for 15 minutes in an oven preheated to 200 degrees. Peel the pumpkin, cut the flesh into large pieces. Put pumpkin in a bowl, sprinkle with thyme, rosemary, oregano and garlic leaves, drizzle with olive oil. Remove the legs from the oven, place the pumpkin next to it and bake for another 12 minutes. Garnish with cilantro leaves when serving.
6 useful and original side dish options
Mash. Its small green grains taste like peas. This is a real storehouse of vitamins, micro and macro elements. The mung bean garnish is excellent. In a dry skillet, fry the mixture of 1 tsp. coriander, ½ tsp. caraway seeds, a pinch of chili and nutmeg. Pour in 1 tbsp. l. olive oil and brown the onion and 2 cloves of garlic in it. Add 2 slices of bell peppers, drizzle with lemon juice and lay out 250 g mung bean (presoaked and boiled). Serve hot or cold.
Kino is a great source of protein. The cereals contain fiber, B vitamins, phosphorus, iron, zinc, potassium and calcium. Quinoa is prepared like regular rice or buckwheat: one part cereal for two parts water.
Couscous. Wheat and semolina groats will turn even the most ordinary dish into something special. It's very easy to make. Mix 200 g of cereal with a pinch of salt and 1 tsp. curry, pour boiling water 1: 1 and steam covered for 15 minutes. Done!
Bulgur. Has earned a reputation for being one of the healthiest side dishes. It contains a lot of folic acid (18 mcg), useful for women's health, choline (6.9 mg), vitamin PP (mg), B vitamins (B6, B5, B2, B1), E. First, lightly fried bulgur in oil, then cook for several minutes until fully cooked.
Chickpea. Despite the fact that mutton peas are very nutritious, it is recommended to use it for weight loss. The calorie content of chickpeas is 364 kcal per 100 g. When cooking, the calorie content is reduced to 129 kcal. The beans are pre-soaked for several hours and then boiled.
Brown rice. It differs from white in the degree of purification - it contains more dietary fiber, which has a positive effect on the functioning of the intestines. Scald the washed rice with boiling water;
Soak rice in cold water in a deep bowl (best done overnight). Transfer the prepared rice to a cooking bowl and pour cold water at the rate of 1 cup of cereal per 2.5 - 3 cups of water, add a teaspoon of salt and bring to a boil. Cook the rice over high heat for 10-15 minutes under a closed lid. Reduce heat and simmer for another 30 minutes. Remove from the stove and hold under a closed lid for 10-15 minutes.
