Since recently the fashion for healthy food is gaining momentum, there are already a lot of recipes for proper nutrition. The most popular of them should be considered in more detail and it will be possible to start pleasing yourself and your loved ones with the right culinary masterpieces.
“We are what we eat” is a common phrase and was first uttered by the famous healer from Ancient Greece, Hippocrates. Proper nutrition is one of the main fundamental foundations of health. But it is important not only to know the theory, but also to successfully apply it in practice. Simple recipes for healthy nutrition for every daywill allow you not only to diversify the diet, but also to treat yourself to delicious and interesting treats without making much effort.
Healthy breakfasts
Breakfast is the most important meal of the day. It will perfectly cheer you up after waking up early and give you a boost of energy for the whole day. Hearty and healthy breakfasts include cottage cheese dishes, cereals, omelettes and scrambled eggs.
Banana syrniki
- 400 g cottage cheese 5%;
- 1 egg;
- 1 ripe banana;
- 4 tbsp rice flour;
- A pinch of vanillin;
- Sweetener.
So that the cheesecakes do not spread, but turn out to be a neat shape (washers), you need to heat the pan in advance and remember that it must be dry.
So beat the egg well. Grind the cottage cheese with a blender, this gives an airy consistency to the cottage cheese. Add banana to curd mixture and puree. In the resulting homogeneous mass, add the beaten egg, sweetener and vanillin. Done, you can start frying.
Since cheesecakes are dietary, there is little flour. The dough may start to stick to your hands, moisten them with plain water. Roll into a ball and gently press it onto the non-stick pan.
Fry at a low temperature until golden brown. Then turn over to the other side and fry again under the lid until the desired color on the other side. Tender cheesecakes are ready. You can top them with sugar-free syrup or low-calorie jam. Bon appetit!
On a note! When losing weight, choose cottage cheese up to 5% inclusive. You should not buy only fat-free in it there are much fewer nutrients and vitamins, and the taste is more insipid.
The classic of the genre is oatmeal. One of the favorite breakfast options for an athlete, losing weight and even the simplest person who does not particularly monitor the balance of nutrients in his body.
But when you constantly eat the same thing, it gets boring. Healthy food simply cannot be discarded, so it is easy to model a new delicious option.
Oatmeal with cottage cheese
- 40 g oatmeal;
- 150 ml milk / water;
- 125 g soft cottage cheese;
- Nuts / berries / fruits;
- Sweetener.
Pour oatmeal with a mixture of milk and water, and leave for 2 minutes. into the microwave. Next, season the porridge with cottage cheese. We put berries, nuts to our taste, you can pour syrup on stevia or add a sweetener. Due to cottage cheese, porridge acquires an original taste and becomes more satisfying.
Lunches on proper nutrition
The second meal is no less important than the first. It is an important plentiful and satisfying component of our diet. As a rule, sitting at work, everyone is looking forward to the onset of this meal in order to enjoy hot food: fragrant soup or just a salad.
So that the rest of the day does not suffer from heaviness in the stomach or indigestion, lunch should also be healthy! In this case, basic recipes for proper nutrition are suitable - soups from spinach and mushrooms.
Mushroom cream soup
- 500 g mushrooms (preferably champignons);
- 600 g potatoes;
- 200 g of onion;
- 1.5 liters of vegetable broth;
- A glass of milk / 20% cream;
- Salt/pepper/seasoning to taste.
Mushroom soup can be cooked in both meat and vegetable broth. Since the soup is dietary, the broth will be vegetable. To do this, boil the onion, carrot, potato and celery, season with a couple of peppercorns and salt. After the vegetables are cooked, they can be removed, with the exception of potatoes.
Finely chop the onion and fry in a dry frying pan until a transparent color, add a drop of water and leave to stew.
In parallel, cut the mushrooms into slices, add to the onion, salt and pepper. Saute until all liquid has evaporated.
Next, the fried mushrooms with onions must be added to the potatoes with vegetable broth and mashed with an immersion blender until smooth. Pour cream and milk into the resulting mass. Season to taste and bring to a boil.
On a note! Croutons go well with cream soup. And in order for them to be dietary, it is enough just to take ordinary rye bread without unnecessary additives. Cut it into squares and dry in the oven without oil.
Cream soup with spinach
- 200 g spinach;
- 300 g potatoes;
- 100 g of onion;
- 100 g of arugula;
- 1 bunch lettuce;
- 4 cloves of garlic;
- 1.5 liters of vegetable broth;
- A glass of 10% cream/milk;
- Salt/pepper to taste.
The preparation of this vitamin, and most importantly, gourmet dish will not take you more than 30 minutes.
Boil vegetable broth from carrots, onions, potatoes and a couple of peppercorns. After the broth is ready, take out all the vegetables, except for the potatoes.
While the vegetable base of the soup is cooking, finely chop the spinach leaves. Chop the onion.
Cut the boiled potatoes into pieces, add ready-made spinach and onions to it, chop until a homogeneous consistency.
Pour the resulting mass into the vegetable broth, add the cream and bring to a boil.
Season the fragrant soup to taste. You can add greens or croutons when serving.
Interesting! Spinach belongs to the category of foods that fight excess fat, and is also considered one of the healthiest leafy salads.
Dinners on proper nutrition
With proper nutrition, it is very important not to forget to have dinner. After all, long breaks between meals cause serious harm to health, especially the digestive system.
For dinner, it is better to give up light carbohydrates and too fatty foods. An ideal plate will be vegetables and protein, whether it be fish, meat or cottage cheese. They will saturate our body and protect the muscles from catabolism all night. Fortunately, there are plenty of fitness recipes for a proper and healthy diet, corresponding to a light dinner.
Salad "Exquisite"
- lettuce leaves;
- 200 g cherry;
- 1 avocado;
- 200 g shrimp;
- 50 g low-fat cheese;
- 50 g pine nuts;
- 100 g Natural yogurt / Caesar dressing.
Finely chop cherry tomatoes, avocado, lettuce leaves. Boil shrimp with pepper, peel and add to salad. To the resulting mass on a coarse grater, grate the cheese. Sprinkle with pine nuts.
You can season the salad with natural low-fat yogurt. And to enhance the taste, you can use homemade Caesar sauce. It is based on natural yogurt plus chopped garlic, salt and paprika. It will replace harmful mayonnaise with a bang. Delicious salad for dinner is ready!
Diet "Meat in French"
- 600 g chicken fillet;
- 3 large tomatoes;
- 2 onions;
- 150 g low-fat cheese;
- Natural yoghurt/sour cream 10%;
- Salt and pepper to taste.
In order for the meat to turn out tender and juicy, the fillet must be cut into thin strips and beaten well. Put in a mold, salt and season.
Cover the mold with foil beforehand so that the dish does not burn!
Finely chop the onion into rings, put a neat layer on the meat. Chop the tomatoes into circles, this will be the next layer on top of the onion.
Spread tomatoes with natural yogurt.
The final touch of the dish will be cheese grated on a coarse grater.
Bake in the oven until golden brown on the cheese!
Festive, but at the same time a light dish is ready! Bon appetit!
Remember! The classic "meat in French" is made from pork, but if the goal is to lose weight on proper nutrition, then it is better to refuse fatty pork. Choose turkey or chicken.
chicken cheesecakes
Among the healthy recipes for proper nutrition, chicken dishes occupy one of the leading positions. Unusually, cheesecakes are not only rich. They can be made from meat and, without fear of extra pounds, eat at dinner according to all the rules:
- 800 g chicken fillet;
- 5 eggs;
- 2 carrots;
- 2 tbsp oat/rye bran;
- 4 cloves of garlic;
- Greenery;
- Salt/pepper to taste.
Grind the chicken fillet with a blender until minced, or chop very finely. Finely grate the carrot, finely chop the onion and garlic, you can grind in a blender.
Add vegetables and chopped greens to minced chicken. Add bran to the mass, then salt and season.
Line a baking sheet with foil or baking paper.
Blind nests, making a recess in the middle, put on a baking sheet. Bake in the oven for 30 min.
After half an hour, pour an egg into the nest. Put in the oven for another 15 minutes.
The finished dish can be sprinkled with your favorite fresh herbs. Bon appetit!
Dessert on healthy eating
On the Internet, in glossy magazines and books, there are now a huge number of ways to cook healthy food. Recipes for dishes with proper nutrition with a photo are distinguished by their accessibility, ease of preparation and amazing taste. Therefore, the reluctance to switch to proper nutrition can only be explained by one's own laziness and neglect of health.
The article contains recipes for treats that are suitable for the menu for the whole week. And so that there is no longer any doubt about choosing the right food, let there be another very tasty recipe.
banana ice cream
Summer is here, which means it's getting harder and harder to get past ice cream. But, unfortunately, in the store it is completely with harmful additives. There is always a way out.
All you need is a banana. Cut it into small circles and put it in the freezer for several hours. After the banana is frozen, grind until smooth in a blender.
Optionally, you can add coconut, cocoa, nuts.
This very simple recipe completely replaces store-bought ice cream. After all, the consistency of a frozen banana is simply divine!
