So that your daily diet includes all the necessary micro- and macronutrients, healthy coach and co-founder of "City-Garden" Olesya Tereshchenko has prepared a menu for Monday.
Breakfast
Bronecofe (for 1 portion in 200 ml)
Ingredients:
1 cup espresso
1 tbsp l. ghee ghee
1 tbsp. l. organic coconut oil
150 ml hot water
Preparation:
Prepare an espresso. Put coconut oil, ghee, espresso, 150 ml hot water in a blender flask, beat until smooth for about a minute. Pour into a glass.
Shrimp sandwich roll
Ingredients:
Multigrain tortilla - 1 pc.
Curd pesto sauce - 30 g
Romano salad - 30 g
Grilled shrimp - 50 g
Preparation:
Put the curd sauce with pesto, pre-fried shrimps, romano salad on the tortilla, wrap in the form of a roll.
Snack:
Juice "Doctor bye" - 300 ml
Ingredients:
Beets - 210 g
Apples - 400 g
Ginger root - 65 g
Preparation:
Pass all ingredients through a juicer for hard fruits.
Dinner:
Pumpkin soup with ginger in coconut milk - 250 ml
Ingredients:
Peeled pumpkin - 250 g
Coconut milk - 75 ml
Ginger root - 5 g
Curry - 1 g
Garlic - 0.5 cloves
Chili pepper - 1 g
Sea salt - 1 g
Ground black pepper - 1 g
Filtered water - 300 ml
Pumpkin seeds peeled - 10 g
Mint - 5 g
Preparation:
Cut the peeled pumpkin into large cubes, then add water, add half the garlic and curry and cook until tender.
After draining the water, add coconut milk, finely chopped garlic, grated ginger root, and chili. Thoroughly beat everything with a blender until smooth and bring to a boil, add salt and black pepper.
Cauliflower with turmeric and pumpkin seeds - 200 g
Ingredients:
Cauliflower - 230 g
Pumpkin seeds - 5 g
Sea salt - 1 g
Cumin - 1 g
Cardamom - 1
gm Mint - 3 g
Ground cinnamon - 1 g
Olive oil - 15 ml
Turmeric - 1 g
Preparation:
Disassemble the cauliflower into inflorescences of about 1.5 - 2 cm. Punch the hard part of the cauliflower in a blender until smooth, lightly fry the inflorescences in olive oil, then add the punched crumbs from cabbage, spices, pumpkin seeds. Fry for a couple of minutes over medium heat, remove from heat, add finely chopped mint into strips, stir.
Chicken curry with coconut milk - 200 g
Ingredients:
Chicken breast - 250 g
Leek - 30 g
Kosy milk - 50 ml
Cream - 20 ml
Vegetable oil
Curry - 1 g
Salt - 1 g
Corn starch - 2 g
Preparation:
Cut the chicken fillet into cubes 2.5 cm by 2.5 cm, fry, add leeks, fry for 5 minutes. Add coconut milk, cream, curry, salt and simmer. Add starch at the end of braising. Cool the finished dish to a temperature of + 2.
Afternoon snack
Glass with vegetables and hummus
Ingredients:
Carrots - 25 g
Celery stalk - 25 g
Fresh pepper - 25 g
Fresh cucumbers - 25 g
Classic
hummus - 40 g Pre-washed, processed vegetables cut into 1 / 1 cm cross-section, 6-7 cm long.
Dinner
Sweet potato and lentil salad -200 g
Ingredients:
Olive oil - 10 ml
Salt - 1 g
Ground black pepper - 1 g
Parsley - 2 g
Lemon juice - 5 ml
Baked sweet potatoes - 140 g
Black boiled lentils - 50 g
Preparation:
Cut the sweet potato into cubes, bake for 10-12 minutes at a temperature of 190 degrees. Next, combine the boiled lentils, sweet potatoes, finely chopped herbs and season with olive oil, lemon juice, add spices.
