The creator of the blog about healthy nutrition, Katya Pokrovskaya, shared her favorite recipes and told how to diversify the dinner.
Breakfast
Chocolate waffles with coconut flakes
Oat flour - 100 g
Almond flour - 40 g
Cocoa - 1 tsp
Coconut flakes - 1 tbsp
Baking powder - 1 tsp
Eggs - 2 pcs.
Vegetable oil - 2 tablespoons
Jerusalem artichoke syrup to taste
Sweetener to taste
Combine all ingredients with a blender and bake in a waffle iron for 5-6 minutes.
Dinner
Beef with mushrooms and vegetables in a pot
Beef - 300 gr.
Potatoes - 450 gr.
Onions - 2 pcs.
Champignons - 200 gr.
Olive oil - 1.5
tablespoons Sour cream - 3 tablespoons
Salt, pepper - to taste.
Water Dough for lids:
Oat flour - 160 g
Whole grain flour - 160 g
Kefir - 200 ml
Baking powder - 1 tsp
Olive oil - 1/2 tbsp
Salt and herbs to taste
Add half a spoonful of olive oil to each pot. Lay the ingredients in layers. 1 layer - beef in pieces, 2 layer - grated carrots and chopped onions, 3 layer - chopped champignons, top layer - diced potatoes. Salt and pepper each layer. Fill with salted water. Lubricate sour cream on top. Let's start the test. Mix all ingredients for the dough. Divide into 3 parts, shape into a circle with your hands. Send to an oven preheated to 200 degrees for 50-60 minutes.
Dinner
Risotto with vegetables
Avocado - 0.5 pcs.
Risotto - 100 gr
Cherry tomatoes - 25 gr
Eggplant - 40 gr
Greens - 4 gr
Olive oil - 5 gr
Cut the eggplant into cubes. Fry it in a preheated pan for 2-3 minutes. Add the pre-cooked risotto and simmer over low heat for 5-7 minutes. Peel the avocado, slice it, add to the pan. Sprinkle with herbs. Garnish with cherry tomatoes when serving.
3 dinner options in 15 minutes
Warm salad with chicken fillet
Chicken fillet - 1 pc.
Mix of lettuce leaves
Cherry tomatoes - 4 pcs.
Cucumbers - 1 pc.
Nuts (pine nuts or walnuts) Handful
Vegetable oil - to taste
Salt and pepper - to taste
Oil the chicken fillet, season with salt and pepper to taste, cut into thin slices and fry until tender. Combine lettuce and chopped cherry tomatoes, cucumbers and nuts, and season with vegetable oil to taste. Top with chicken pieces.
Omelet with vegetables and cheese
Eggs - 3 pcs.
Medium tomato - 1 pc.
Large champignon - 1 pc.
Mozzarella - 1/4 pc.
Cheese - 20 g
Parmesan - 1 tsp
Salt, pepper - to taste
Olive oil - 1 tbsp. l.
Milk - 30 g
Basil (fresh or dried) to taste
Mix eggs with milk and whisk. Pour the egg mixture into a hot skillet with butter and salt. Chop the champignon and tomato, add to the pan. First add the mozzarella, grate the Dutch cheese, cover and simmer for 5 minutes. Rub Parmesan onto the finished omelet and sprinkle with basil.
Sweet and spicy salmon
Salmon - 4 slices
Brown sugar - 2 tbsp. l.
Honey - 1 tbsp. l.
Olive oil - 2 tablespoons l.
Red pepper - 1 tsp
Cumin - 1 tsp.
Salt - 1/8 tsp.
Black pepper - 1/8 tsp
Rice - 1 glass
Cook the rice. Mix honey and 1 tablespoon of oil. Brush the salmon pieces with this mixture. Mix brown sugar, red and black pepper, salt and cumin separately. Rub the salmon with the resulting seasoning. Put the fish in a preheated and greased frying pan, reduce the heat. Fry on both sides. Serve fish with rice.
