The creator of the blog about healthy nutrition, Katya Pokrovskaya, shared her favorite recipes and told how to diversify snacks.
Breakfast
PP tiramisu
For the crust:
Ground oatmeal - 1/2 cup
Cocoa - 1 tbsp. l.
Egg - 1 pc.
Cinnamon - 1 tsp
Milk - 5 tablespoons
Sweetener to taste
Baking powder - 1 tsp For the layer:
Soft cottage cheese 5% - 300 g
Honey - 2 tsp
Strong freshly brewed coffee with sweetener - 1/2 cup
Ground nuts
Frozen cherries - 30 gr
Stir all ingredients until smooth. Pour into a container and microwave for 3 minutes. Remove from the mold and leave the biscuit to dry a little. Cut the sponge cake into cubes, dip in coffee. Spread in layers. Whip cottage cheese with honey and coat the layers. Add cherries and nuts between layers. Sprinkle with cocoa and nuts on top. Leave to soak overnight.
Snack
PP pretzels with poppy seeds and cinnamon
Cottage cheese - 180 gr
Egg - 1 pc.
Milk - 1 tablespoon
Olive oil - 1 tbsp
Whole grain flour - 150 g
Baking powder - 0.5 tsp
Sweetener, cinnamon, poppy seeds to taste
Combine cottage cheese, egg, milk, butter. Add baking powder, sweetener, flour. Knead the dough, wrap in foil, refrigerate for 20 minutes. Divide the dough into equal parts, roll up the rolls and mold the pretzels. Brush with yolk, sprinkle with cinnamon and poppy seeds. We bake for 25 minutes at 180 C.
Dinner
Ramen soup with chicken and soba noodles
Water - 2 liters
Red pepper - 1 pc.
Carrots - 1 pc.
Soy sauce - 100 ml
Ramen noodles - 300 gr
Onions - 1 pc.
Vegetable oil - 30 ml
Chicken breast - 2 pcs.
Green onion
Cook the chicken broth. Boil the noodles separately. Chop up carrots, peppers and onions. Sauté them in a skillet, add soy sauce, simmer for 2 minutes. Remove the chicken from the broth, cut into strips. Add boiled noodles, chicken and vegetables to the soup. Stir, salt. When serving, garnish with finely chopped green onions to taste.
Dinner
Lavash roll with meat
Lavash - 2 pcs.
Ground beef (or chicken) - 400 g
Onion - 2 pcs.
Tomato - 2 pcs.
Cheese - 250 gr
Egg - 3 pcs.
Natural yogurt - 250 g
Salt, pepper to taste
Put the fried minced meat with onions and tomatoes on each sheet of pita bread. Divide all filling ingredients in half. Sprinkle with grated cheese on top. Drizzle over 100 g of yogurt. Roll the pita bread into a roll. Place in a container. Whisk eggs with salt and yogurt. Pour the mixture into the rolls. Send to an oven preheated to 180 degrees for 20 minutes
Top 5 snacks
Nuts
Nuts are one of the healthiest snacks, and contain the plant-based unsaturated fats and omega-3 fatty acids our bodies need. They are easy to take with you on the road or to work. Remember, nuts are very high in calories; several nuts will benefit the body and figure.
Oat bars with nuts and dried fruits
Ingredients for 8 pieces:
Ground oatmeal - 150 g
Jerusalem artichoke syrup - 100 ml
Coconut paste - 70 g
Any dried fruits, seeds, flax seeds
Combine the ground oatmeal, pasta and syrup, and stir in a blender. Soak dried fruits in boiling water, cut. Add them along with the nuts and seeds to the mixture and stir. Blind the bars and refrigerate.
Cottage cheese
You can spread cottage cheese on toast, sprinkle with parsley and dill and put a slice of tomato on top. Just eat with a spoon, like yogurt, add to a vegetable salad - it all depends on your imagination and time for a snack.
Protein smoothie with banana
Banana - 1 pc.
Milk - 200 ml
Natural yogurt - 100 ml
Chopped nuts optional
Whisk all the ingredients in a blender, pour the finished mixture into a glass and sprinkle with chopped nuts.
Avocado toast or crispbread
Use whole grain bread for toast - it contains a complex of B vitamins, dietary fiber that improves digestion.
Avocado is a storehouse of nutrients: potassium, B vitamins, antioxidants, vitamins K, E.
