Most often prefer food products that are easy to prepare. A recent study conducted among Americans showed that in the first place of all products on consumption are chips. On the second - hamburgers with cheese. Among the predilections of Russians, one can distinguish fried potatoes, pasta, bread, chocolate and ice cream. All this is quite caloric. To reduce excess weight, it is necessary to compile such a nutrition program in order to satisfy the hunger thirst with nutritious foods. For this, it is not necessary to refuse the usual dishes.
Chips of baked potatoes 6 servings
Baked potatoes with rosemary and garlic will be an excellent alternative to one of the most delicious kinds of chips - with onions and sour cream.
3 tbsp. l. low-fat yogurt
1 tbsp. l. low-fat mayonnaise
Chopped garlic heads
1 tbsp. l. lemon juice
1 tsp. salt
1 kg of potatoes
1 tbsp. l. olive oil
2 heads of garlic, chopped
6 sprigs of rosemary
6 whole cleaned garlic head
1. Mix buttermilk, yogurt, mayonnaise, 2 garlic heads, lemon juice and salt until a homogeneous mass is formed.
2. Prepare the potatoes: heat the oven to 200 ° C. On the stove, boil the water and place the potatoes cut into plates there, hold it for 2-5 minutes until it softens. Drain the water and add olive oil and 1/2 cup to the potatoes. garlic. Then spread the potatoes on a baking sheet. Top with 3 branches of rosemary and bake for 25-30 minutes. Turn over and bake for another 5-10 minutes. Serve with sauce.
1 serving: 146 kcal; fats - 3.5 g, of which saturated - 0.6 g, carbohydrates - 24 g, proteins - 5 g, fiber - 2 g, sodium - 300 mg.
Cheese casserole with pasta
4 servings
Rosemary, thyme, asparagus, shiitake mushrooms will give an amazing aroma of pasta.
1/2 tbsp. asparagus, chopped
200 g of pasta
1/2 tbsp. shiitake mushrooms,
1 tbsp. cottage cheese
1 tbsp. l. butter
1 tbsp. shallots, chopped
1 head of garlic,
1 branch of thyme
1 branch of rosemary
2 tbsp. l. dry white wine
1 tbsp. l. wheat flour
1 tbsp. skimmed milk
1 tbsp. l. mustard
1 tbsp. grated cheese
2 tbsp. l. bread crumbs
2 tbsp. l. grated Parmesan cheese.
1. Dip asparagus into boiling water for a few minutes. Do not pour water, cook pasta in it.
2. Fry the mushrooms for about 5 minutes.
3. Preheat the oven to 200C.
Mix the cottage cheese in a blender, set it aside. Melt the butter, add the shallots, garlic and herbs and fry for 4 minutes. Add wine and fry for 2 more minutes. Then take out the herbs and garlic and gradually pour in the flour, stirring constantly. Then slowly pour in the milk, cottage cheese and mustard. Stew for 15 minutes. Then add the cheeses. 4. Mix the cheese sauce, pasta, asparagus and mushrooms. Put in a dish for baking, sprinkle with breadcrumbs and bake for 15-20 minutes.
1 serving: 485 kcal; fats - 12 g, of them saturated - 7 g, carbohydrates - 66 g, proteins - 34 g, fiber - 7 g, sodium - 820 mg.
The first step that you can take towards a healthier diet is to replace certain foods. For example, refined sugar is natural, unsaturated fats are saturated, and simple carbohydrates are complex. The availability of quality food in your kitchen guarantees 90 percent success. Simple tips will help you.
Replace beef and pork with turkey to reduce the amount of harmful fat.
Make homemade condiments, based on olive oil, which strengthens the heart. They will be much more useful than purchased ones.
Use whole grains and brown rice when cooking. From the usual white flour, crushed rice and bread is better to give up. Whole grains contain a large amount of fiber and prevent the formation of blood clots in the vessels.
Add seasonings to salads, meat and sandwiches. Especially pepper, asparagus, shiitake mushrooms and avocado.
A sandwich
With a turkey meat, a famous Russian sauce and Swiss cheese, this sandwich will be very tasty and useful.
1 tbsp. l. low-fat sour cream
1 tbsp. l. low-fat mayonnaise
1 tbsp. l. ketchup
1 tbsp. l. shit
1 tsp. lemon juice
onion, chopped
1 even. sauerkraut , dried
2 pieces of rye bread
1 small piece of turkey boiled, cut into plates
2 pieces of low-fat cheese
gherkins
1. In a cup, mix sour cream, mayonnaise, ketchup, horseradish, lemon juice and gherkins. Lubricate the frying pan with oil and fry the onions for 1 minute. Then reduce the heat and fry for another 5 minutes, add the sauerkraut and then increase the fire again.
2. Make a sandwich: smear sauce 1 piece of bread, top with turkey and sauerkraut with onions, then sprinkle with cheese and cover with another piece of bread. Pour oil into the other frying pan, fry the sandwich for 3-4 minutes on each side.
1 serving: 515 kcal; fats - 15 g, of them saturated - 3,5 g, carbohydrates - 58 g, proteins - 36 g, fiber - 8 g, sodium - 800 mg.
Cake with vegetables
4 servings
This pie with vegetables is rich in vitamins and minerals, it has a wonderful aroma due to the abundance of greenery.
1 tbsp. wheat flour
5 tbsp. l. cold water
1 tbsp. l. vinegar
1 kosher salt
1 tsp. fresh cumin,
rosemary, chopped
1 tbsp. sunflower oil
1 part hour. butter
1 tbsp. olive oil
2 tbsp. peeled and chopped potatoes
1 tbsp. onion, chopped
1 tbsp. almond
1 tbsp. l. garlic, chopped
1 liter of vegetable broth
1 tsp. black pepper
1 tsp Dried Cumin
1 tsp cayenne pepper
2 tbsp. l. cornstarch
1 tbsp. l. water
1 tbsp. sour cream
1. Mix 1/4 tbsp. flour with water and vinegar. Mix the remaining flour with 1/4 tsp. salt, add the herbs and mix everything thoroughly. Mix the flour with the vinegar mixture and form the dough. Preheat the oven to 200 ° C.
2. Prepare the filling: heat the oil. Add potatoes and onions and fry for 3-5 minutes. Add the garlic and stir for another 1 minute. Then add the broth, mushrooms, cabbage, 1 tsp. salt and spices and cook for 5 minutes. Mix the cornstarch with water, then pour the mixture into the pan, add the cream.
3. Divide the dough into 2 parts. Put one portion to the bottom of the dish for baking, then lay out the filling and cover with a second sheet of dough. Bend the edges. Bake the cake for 30-35 minutes.
1 serving: 450 kcal, fat - 21 g, of which saturated - 6 g, carbohydrates - 57 g, proteins - 8 g, fiber - 5 g, sodium - 734 mg.
Nacho
6 servings
Mexican vegetable salad and guacamole sauce are guaranteed: no one will notice that in these chips, unlike the traditional way of cooking, there is no cheese.
1 / 2st. fresh tomatoes, chopped
Art. red onion, sliced 1/2 st.
2 red bell peppers, chopped
2 tbsp. l. lime juice
1/2 tsp kosher salt
3 tbsp. l. vegetable oil
2 tbsp. onion, chopped
1 bay leaves
1/4 tsp. cayenne pepper
1 tsp. oregano
cumin
500 g pot of beans
5 tacos
1st. orange juice
2 avocados
All the ingredients are cut and seasoned with oil.
Dessert of dark chocolate and orange
This dessert is very light and tasty, and flavonoids, which are found in dark chocolate, can effectively fight cancer.
1 tsp sugar from sugar cane
1 tbsp. orange juice
1 tbsp. finely chopped orange peel plus a little more for decorating dishes
1 tbsp. vanillin
1 tsp cocoa
1 tile of dark chocolate
Bread with vegetables
6 servings
Spinach, carrots and celery will add to this dish a special flavor and nutrients, and a tomato-pepper sauce will give the bread an attractive look.
2 tbsp. l. olive oil
1 tbsp. onion, chopped
1 carrot, finely chopped
1 celery stalk, finely chopped
1 tsp. salt
1 tbsp. l. garlic, finely chopped
2 tsp. Italian mixture of herbs (oregano, basil, etc.)
1 tbsp. spinach, chopped
500 g of turkey, chopped
1 liter of chicken broth
1/2 tbsp. grated Parmesan cheese
1 tbsp. l. ketchup
1 egg, separated from the shell
15 crackers, crumbled
leeks, chopped
red sweet pepper, chopped
1 can of tomatoes in own juice
1 tsp. vinegar
1 tsp. cane sugar
1. Preheat the oven to 200 ° C. Heat 1 tbsp. l. oil in the skillet. Add the onions, carrots and celery and fry until the vegetables are tender, about 5-7 minutes. Add 1/2 tsp. salt, garlic, Italian seasoning and spinach, stir and fry for another 5 minutes, then reduce the temperature.
2. In a large bowl, combine the turkey, chicken broth, cheese, ketchup, egg and vegetable mixture. Add the crumb of crackers, mix and form on the baking bread. Bake for 30 minutes.
3. While the bread is baking in the oven, heat in a frying pan 1 st. l. add leeks and pepper and fry for about 5 minutes, then add the tomatoes, 1/2 tsp. salt, vinegar and sugar and simmer at medium temperature for about 10 minutes. Then mix the sauce in a blender until a homogeneous mass is formed.
4. Remove the bread from the oven and top with sauce. Then place, again in the oven and bake for another 10 minutes, then serve.
1 serving: 304 kcal; fats - 15 g, of them saturated - 4 g, carbohydrates - 16 g, proteins - 25 g, fiber - 2.4 g, sodium - 790 mg.