Co-founder of the Garden City and healthy coach Olesya Tereshchenko (@gorodsad_health) tells how to cook vegan Olivier and cutlets, and what ingredients are required for vegetable pasta.
Breakfast
Golden Milk drink with coconut milk - 250 ml
Ingredients:
Turmeric - 3 g Black pepper - 1 g Cardamom - 1 g Jerusalem artichoke syrup - 20 ml Ground ginger - 1 g Coconut milk - 200 ml
Preparation:
Pour all the spices into milk, heat the mixture on a steam pipe to a temperature of 80-85 degrees, pour into a glass.
Tofu cheesecakes with raspberry sauce - 150 g
Ingredients:
Tofu - 90 g Corn starch - 10 g Coconut flakes - 7 g Cane sugar - 5 g Salt - 1 g Almond flour - 3 g (for sprinkling)
Preparation:
Cut the tofu into 1 x 1 cm cubes, dry, add cornstarch, cane sugar, coconut and salt. Punch with a blender until smooth. Send the resulting mass to the refrigerator for 2 hours. Form "washers" weighing about 50 g, breaded in almond flour and fry in vegetable oil on both sides until golden brown.
Snack
Vegan Colada smoothie - 300 ml
Ingredients:
Pineapple - 110 g Melon - 105 g Coconut milk - 100 ml Jerusalem artichoke syrup - 10 ml.
Preparation:
Put all the ingredients in a blender flask, beat until smooth, pour into a glass.
Apple Chips "Garden City" - 20 g
Dinner
Vegan Olivier - 200 g
Ingredients:
Mini boiled potatoes - 50 g Boiled carrots - 20 g Salted cucumber - 20 g Tofu - 50 g Vegetarian sausage - 30 g Fresh cucumbers - 20 g Peas - 10 g Mayonnaise sauce "Light" - 30 g Dill - 1 g
Preparation:
Cut all ingredients into cubes. Season with sauce, add chopped dill and stir.
Zucchini spaghetti - 200 g
Ingredients:
Zucchini - 120 g Cherry tomatoes - 15 g Fresh cucumbers - 40 g Fresh peppers - 20 g Basil - 5 g Lemon sauce - 40 g Sea salt - 1 g Ground black pepper - 3 g
Preparation:
Free the zucchini from the stalk and wrap on long straws, cut the cherry tomatoes into 4 parts, the cucumbers into 4 parts and chop into slices, cut the pepper into 1 cm cubes, chop the green onion into small strips, add the basil. For dressing, add lemon juice, salt, pepper, grain mustard to olive oil and beat with a whisk. Add dressing to vegetables and mix.
Homemade vegan cutlet - 130 g
Ingredients:
Boiled chickpeas - 60 g Onions - 20 g Carrots - 20 g Salt - 1 tsp Boiled quinoa - 25 g Champignons - 15 g White fried sesame seeds - 3 g Sesame oil - 0.5 tsp Sriracha sauce - 0.5 tsp
Preparation:
Cut the onion into half rings, grate the carrots on a fine grater, cut the mushrooms into small cubes. Spread and cool everything. Pass the chickpeas through a meat grinder twice, combine with sautéing, add quinoa, spices and mix thoroughly. Form a cutlet.
Afternoon snack
Glass with vegetables and hummus
Dinner
Shirataki Noodles 35 calories - 200 g
Ingredients:
Shirataki noodles - 30 g Cucumbers - 80 g Zucchini - 80 g Truffle oil - 0.5 tsp Nori seaweed - to taste Olive oil - 10 ml Jerusalem artichoke syrup - 2 ml Balsamic vinegar - 1 ml Mint - 1-2 leaves
Preparation:
Boil the shirataki noodles in boiling water for 3 minutes, then rinse with cold water. Process cucumbers and zucchini and cut into long strips (5-7 cm), cut the mint into thin strips. Prepare the sauce: mix truffle and olive oil, balsamic vinegar, nori and Jerusalem artichoke syrup. Add sauce to the dish and mix thoroughly.
Similar materials from the rubric: Lose weight with taste
