Moroccan soup for lunch, pear chips as a healthy snack and other interesting options that health coach Olesya Tereshchenko offers on her Tuesday menu.
Breakfast
Detox drink (water with lemon) - 0.5 ml
Ingredients:
Lemon - 30 g (3 slices) Water b / g - 500 ml
Preparation:
Put lemon wedges in a bottle, add water without gas, let it brew.
Matcha with coconut milk - 300 ml
Ingredients:
Matcha tea - 1 g
Coconut milk - 200 ml
Preparation:
Dissolve matcha tea in 30-40 ml of hot water, whisk milk using a steam tube, pour into a glass, gently pour dissolved matcha tea into the center.
Cheesecakes with raspberry-coconut sauce - 250 g
Ingredients:
Jerusalem artichoke syrup - 20 ml Vegetable oil - 2 ml Rice flour - 20 g Cottage cheese - 160 g Raspberry-coconut sauce - 50 g
Preparation:
Rub the cottage cheese through a sieve, sift the flour. Mix the ingredients until a homogeneous consistency, form the finished mass in the form of cheesecakes. Fry in vegetable oil until colored. Serve with sauce.
Snack
Pear chips "City-Garden" - 20 g
Dinner
Moroccan soup - 250 ml
Ingredients:
Fresh yellow and red peppers - 50 g Concasse tomatoes - 50 g Red onions - 10 g Zucchini - 25 g Boiled lentils - 50 g Olive oil - 10 ml Pilatti tomatoes - 90 g Ginger root - 3 g Garlic - 1 g Cilantro - 1 g Parsley - 1 g Ground pepper - 1 g Cumin g Yellow curry paste - 1 g
Preparation:
Red and yellow peppers, onion, zucchini, cut into small pieces, ginger and garlic. Rub the pilatti tomatoes through a sieve. Heat the oil in a saucepan with a thick bottom, then add: onion, ginger and garlic and lightly sauté. Add spices to the sautéer and mix thoroughly. Then add pepper and lightly fry. Pass all ingredients through a meat grinder with a diameter of 3 mm. Dissolve the mashed pilatti with water and pour in the sautéer. Bring to a boil and simmer over low heat for 5-7 minutes. Finally, add lentils, boil and add chopped herbs.
Kale salad - 200 g
Ingredients:
Kale - 30 g Red cabbage - 40 g Boiled quinoa - 50 g Bulgarian pepper - 40 g Celery - 20 g Avocado sauce - 40 g
Preparation:
Tear the processed and dried kale with your hands, chopped cabbage, and boiled quinoa with the kale leaves, add the sauce and chopped pepper. Mix everything thoroughly.
Beef meatballs - 200 g (2 pcs.)
Ingredients:
Beef - 160 g Onions - 20 g Chicken egg - 1 pc Salt - 2 g Ground black pepper - 2 g Cream 33% - 20 ml Shirataki rice - 60 g Sweet paprika - 2 g Corn starch - 8 g Dry curry - 2 g Coconut milk - 90 ml
Preparation:
Cook the minced meat, mix with the shirataki rice, weigh the cutlets into 125 grams. Bake frozen cutlets at 190 degrees for 20 minutes, thawed for 15-16 minutes. Pour the finished cutlets with curry sauce.
Afternoon snack
Chia pudding mango-passionfruit - 150 g
Ingredients:
Coconut milk - 100 ml Chia seeds - 10 g Corn starch - 3 g Cane sugar - 10 g Jerusalem artichoke syrup - 15 g Mint - 2 g Kiwi - 10 g Mango-passion fruit sauce - 50 g
Preparation:
Heat the milk slowly to 50-60 degrees. After adding chia seeds, tighten with starch and leave to swell for 3-4 hours. At the end of the process, warm up the mass. Heat puree with sugar, add melted gelatin and beat until fluffy. To mix everything. Place half of the chia mousse, kiwi, mango mousse and chia again on the bottom of the glass. Decorate with mint.
Dinner
Shiitake vegetables - 200 g
Ingredients:
Green beans - 60 g Carrots - 50 g Shiitake - 45 g Garlic - 4 g Leek - 40 g Olive oil - 15 ml Ground pepper - 1 g Celery root - 25 g Ginger sauce - 15 g
Preparation:
Cut the carrots into bars, cut the shiitake mushrooms 1 cm lengthwise, the leek into a diamond shape, cut the celery root into cubes. Lightly fry the beans, carrots, shiitake, celery root, leeks, at the end add mashed garlic and ginger sauce, hold for a minute over the fire and remove from the stove.
Salad with red beans and celery - 200 g
Ingredients:
Boiled beans - 600 g Celery stalk - 170 g • Leek - 170 g Mustard sauce - 60 g Olive oil - 40 ml
Preparation:
Cut celery and leeks (green part) into 1 * 1 cm cubes and simmer slightly in a hot skillet, put in a colander, let the oil drain. then combine with boiled beans and season with mustard sauce.
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