It turns out that you can make your daily diet much more useful without drastically changing the usual food. And only a little adjusting some of the ingredients. It is possible that the new taste will seem to you much more interesting than what you are used to. Take at least an elementary vegetable salad. The whole use of vegetables disappears at the moment when we fill our salad with mayonnaise. And adherents of various non-carbohydrate diets - skimmed sour cream, which is accompanied by thickeners like starch.
Try to replace mayonnaise with yogurt (naturally, unsweetened, without fruit additives, ideally - cooked yourself) or kefir. Yogurt in itself is a unique product. In fact, it is half-digested milk. Ideal food for any problems with the stomach. In addition, yogurt is rich in proteins, mineral salts, enzymes and vitamins, as rare as D and B12.
By the way, yogurt is very widely distributed in Indian cooking. Salads with yogurt Hindus are called "rajtes". The diet is simple.
Herbal kefir.
This spicy herbal kefir is supplied with more than 30 different varieties of useful microbes. Its consistency and smell make it not only a refreshing drink, but also an ideal condiment to salads and other dishes. This kefir is actually considered a natural food.
For its preparation you need 1 tbsp. cold kefir and dill, 4 small leeks cut, 8 garlic cloves cut, 1 tsp. salt.
Put all the ingredients in the mixer and mix until a uniform mass is formed. 1 serving: 161 kcal, fats - 8 g, of them saturated - 6 g, carbohydrates - 14 g, proteins - 8 g, fiber - 1 g, sodium - 691 mg.
Soy is the eastern guest.
Fashion for weight touched and cooking. More and more Europeans are introducing into their area soy sauce.
Miso and taini (dough made from sesame seeds). This dressing will work well with vegetable salads. Pasta miso and taini are found in specialized shops and ethnic markets. 1 tbsp. l. miso, 1 tbsp. l. taini, 1 tbsp. lemon juice, 1 tbsp. l. linseed oil, 4 tbsp. l. parsley, chopped, water.
Combine all the ingredients in a cup of the food processor and mix thoroughly. In a cool place, refueling can be stored for 1 week.
1 serving: 85 kcal, fats - 7 g, of them saturated - 1 g,
carbohydrates - 3,5 g, proteins - 3,7 g, fiber - 1,4 g, sodium - 184 mg.
Fried halibut, 4 servings.
Steve Corry, recognized as the best food chef in Portland in 2007, recommends purchasing locally produced seafood to solve this problem.
4 shallots, juice 2 lemons, black pepper, 7 tbsp. l. olive oil, 50 g of rucola lettuce, 1 large head of garlic, 1/8 tbsp. pine nuts, a small flat cake, cut into cubes, 2 tbsp. l. canola oils, 4 fresh halibut chicken carcasses, 1 medium-sized cucumber, 1 small fennel head, 1 celery cut root, 1 large orange sweet pepper, 8 small tomatoes.
1. Heat the oven to 230 ° C. Cut and fry the shallots. In the blender, combine the fried shallots, 1 lemon juice and ground pepper. Mix everything, add 3 tbsp. l. olive oil.
2. Mix rucola, garlic, nuts, 4 tbsp. l. olive oil, lemon juice and pepper, whisk.
3. Reduce the temperature to 130 ° C and fry the pieces of cake.
4. Pour the canola oil into the pan and heat. Put the halibut in a frying pan and fry for 5 minutes on each side.
5. Lay the strips of cucumber on a plate. Mix the pieces of flat cake, fennel, celery, sweet pepper and tomatoes. Lay the panzanella on the cucumber, in the middle lay a halibut. Top with dough.
1 serving: 800 kcal, fat 35 g, of which saturated - 4 g, carbohydrates - 80 g, proteins - 46 g, fiber - 6 g, sodium - 784 mg.