It is possible that you are too concerned about the volume of your waist to worry about your heart. However, you need to focus on the health of your heart, because cardiovascular diseases annually take the lives of thousands of women of different ages. Heart health and maintaining a normal weight are two tasks that go hand in hand, as excessive weight leads to increased blood pressure (and this is the main risk factor in the onset of heart disease). Regular exercise, as well as food rich in fiber, folic acid and healthy fats, with a limited content of saturated and trans fats that increase cholesterol. By the holiday season we have developed a great menu for a late breakfast, the ingredients of which support your heart in an excellent form. Remind others that you need to take care of the heart, while you are young: invite your friends and raise a toast for your health!
Salad of smoked salmon, grapefruit and avocado
4 servings
Preparation: 7 minutes
3 tbsp. spoons of balsamic vinegar; 2 tbsp. spoons of grated orange peel; 2 tbsp. spoons of honey; salt and ground black pepper to taste; 6 glasses of mixed green salad; 2/3 cup finely chopped red onion; 100 g of sliced smoked salmon; 1/4 of the peeled avocado, cut into thin slices; 16 shades of pink grapefruit (without skin) or 11L grapefruit.
Preparation of the recipe:
In a large bowl, beat whisk with vinegar, orange peel and honey. Slowly add olive oil, followed by salt and pepper. Add the salad and onion and mix well. Put salmon on one side of the dish, and pour the vegetables on the other. Spread the grapefruit and avocado segments on the edge of the dish. Nutritional value of one portion (1/4 of a lettuce): 28% fat (5.5 g, 1 g saturated fat), 55% carbohydrate (24 g), 17% protein (7.5 g), 4 g fiber 61 mg calcium , 1 mg of iron, 582 mg of sodium, 169 kcal.
Multicorn toast with spicy tomatoes, Ricotta cheese and Rucola salad
4 servings
Preparation: 10 minutes Preparation: 5 minutes
1 tbsp. a spoonful of olive oil; 1 tbsp. a spoon of squeezed garlic; salt and ground black pepper to taste; 4 tomatoes, "Slivka", cut into 4 parts; 1/2 cup low-fat cheese "Ricotta"; 1/2 teaspoon grated lemon zest; 3/4 cups of finely chopped lettuce leaves "Ruccola" 4 pieces of toasted multi-grain bread.
Preparation of the recipe:
Preheat the rasper. In a medium bowl, whisk olive oil, squeezed garlic, salt and pepper. Add the tomatoes and mix well. Spread the tomatoes (cut up) on a baking sheet and bake for 5 minutes (until they become soft and crusted). Meanwhile, in the same bowl, combine the cheese, lemon zest, salt and pepper. Spoon this mixture on toasts and decorate with a salad. Cut the toasts by half and lay on top of the salad baked tomatoes. Nutritional value per serving (2 halves of toast): 29% fat (5 g, 1 g saturated fat), 20% protein (8 g), 51% carbohydrate (20 g), 3 g fiber, 172 mg calcium, 1.5 mg of iron, 233 mg of sodium, 150 kcal.
Apples glazed with maple syrup with spicy yoghurt and muesli with nuts and dried fruits
4 servings
Preparation: 10 minutes
Preparation: 20 minutes
4 apples "Golden" without a core, cut into 8 pieces each; 5 tbsp. spoons of maple syrup; 1/2 tbsp. spoons of melted unsalted butter; 1/2 cup low fat yogurt without fillers; 1/4 tsp ground cinnamon; pinch of ground cloves; 1/2 cup low-fat muesli with nuts and dried fruits; pinch of nutmeg.
Preparation of the recipe:
Preheat the oven to 200 ° C. Lay apples, 3 tbsp. Spoons of syrup and melted butter in a pan and mix well. Bake for about 20 minutes, stirring occasionally, until the apples are soft and covered with crusty crust and a thick layer of syrup. Meanwhile, in a small bowl, beat whisk yogurt, spices and the remaining 2 tbsp. spoons of maple syrup. Spoon the baked apples into wide small plates. Sprinkle with muesli, then pour a spicy yoghurt. Nutritional value of one serving (1 apple with sauce): 11% fat (3 g, 1 g saturated fat), 84% carbohydrate (50 g), 5% protein (3 g), 5 g fiber, 98 mg calcium, 1 mg iron, 53 mg of sodium, 222 kcal.
Casserole with spinach, Feta cheese and walnuts
4 servings
Preparation: 5 minutes
Preparation: 23 minutes
2 teaspoons of olive oil; 8 feathers of spring onion, thinly sliced; 2 teaspoons of squeezed garlic; 280 g of chopped spinach; 3 tbsp. spoons of fresh parsley; 60 g of crumbled Feta cheese; 1 cup low-fat milk; 2/3 cup of cottage cheese; salt and ground black pepper to taste; 1 large egg; 5 proteins of large eggs; 2 pieces of whole grain bread, dried in a toaster and cut into cubes; 2 tbsp. spoons of chopped walnuts.
Preparation of the recipe:
Preheat the oven to 200 ° C. In a non-stick frying pan with a diameter of 25 cm, heat the oil over medium heat. Spread the green onion and squeezed garlic and fry until the onion is soft. Remove the frying pan from the heat. Add spinach and parsley, followed by Feta cheese. In a blender, mix the milk, cottage cheese, salt and pepper until smooth. Add egg and egg whites and mix again. Pour this mixture over the spinach, and then add the dried bread. Bake for 12 minutes without a lid. Sprinkle the casserole with nuts and bake until it browns. Nutritional value per serving (1/4 casserole): 33% fat (10 g, 3 g saturated fat), 36% carbohydrate (25 g), 31% protein (21 g), 5 g fiber, 314 mg calcium, 4 mg iron , 612 mg of sodium, 271 kcal.