Nutritionist Alena Yudina shared recipes for lean dishes. Make apple pancakes for breakfast, spinach lasagna for lunch, and nut cabbage rolls for dinner
Until the end Great post almost another month. Surely, you have already gotten fed up with your favorite lean dishes. We invite you to update your lean diet with delicious and original recipes from nutritionist Alena Yudina.
№1. Vegetable stew with pumpkin and lentils
Ingredients:
pumpkin 750 g
garlic head
salt to taste
black pepper to taste
bay leaf 2 pcs.
chili pepper 0.5 tsp
lentils 200
mushrooms 200 g
olive oil 2 tablespoons
Cooking method:
Soak lentils in water for 12 hours. Drain the water. Pour in fresh water and cook until tender. Drain the finished lentils. Add 1 tbsp. butter, salt and pepper to taste. Stir.
Peel the pumpkin and cut into medium pieces. Disassemble the head of garlic into cloves.
Place the pumpkin and garlic in a baking dish. Add 1 tbsp. butter, salt and pepper, bay leaf and stir. Bake in a preheated oven at 200 C for about 20 minutes.
Cut the mushrooms into quarters. Add lentils and mushrooms to the pumpkin. Stir gently and bake for another 20 minutes.
# 2 Millet porridge with tofu and spinach
Ingredients:
Millet groats 1 tbsp.
Tofu 150 g
Cherry tomatoes 200 g
Spinach 1 bunch
Olive oil 15 g
Salt, pepper to taste
Cooking method:
Rinse the groats and fill them with water. Bring it to a boil, season with salt and cook, covered, until tender, stirring occasionally.
Wash the cherry and cut into slices or halves. Cut the tofu into small cubes. Rinse and dry the spinach. Chop 3/4 spinach.
Put the prepared porridge in a deep bowl. Add tomatoes, tofu and chopped spinach and stir. Season the dish to taste with salt and pepper. Divide the porridge into portioned bowls. Garnish with spinach leaves.
№3. Rolls with soy sprouts and shrimps
Ingredients:
Rice paper sheets 6 pcs.
king prawns 6 pcs.
carrots 1 pc.
bell pepper 1 pc.
cucumber 1 pc.
a handful of lettuce leaves
soy sprouts a handful
greens for decoration
soy sauce 100 ml
Cooking method:
Peel the carrots, cut the bell peppers and remove the core. Cut the carrots, bell peppers and cucumber into strips. Pour boiling water over all vegetables for a few minutes.
Dip the king prawns in boiling water for a minute, remove and dry.
Tear the salad with your hands, mix with vegetables.
Dip sheets of rice paper in hot water for 2-3 seconds. Place the vegetable filling on top and roll into rolls. Serve with soy sauce and garnish with herbs.
№4. Lean apple pancakes
Ingredients
Apples 0.5 kg
Whole grain flour 100 g
Raisins 50 g
Sugar 1 tbsp. l.
Cinnamon 0.5 tsp l.
Cooking method:
Peel and core the apples and grate on a medium grater. Sort out the raisins, rinse and dry. Toss grated apples with raisins and sugar. Add flour and cinnamon. Stir. Divide the resulting mass into identical balls, flatten or leave round if desired. Place the parchment and pancakes on a baking sheet and bake in the oven at 190 ° C for 20 minutes.
After baking, sprinkle the pancakes with lemon juice well. If you are not afraid to make the dish a little more high-calorie, you can serve honey with it.
№5 Parfait from green buckwheat "Chocolate tenderness"
Ingredients
green buckwheat 0.5 tbsp.
ripe banana 1 pc.
ground flaxseed (or chia seeds) 4 tablespoons
honey or agave syrup (optional) 2 tablespoons
water 1 tbsp.
cocoa or carob 2 tablespoons
nuts for decoration (optional)
Cooking method:
Soak buckwheat in water overnight. Rinse the cereal. Place it in a blender, add flax or chia seeds, honey, banana and whisk.
Add water gradually so that the parfait does not come out too runny. Get a homogeneous mass.
Leave part of the composition in a blender and add 2 tbsp. l. cocoa, set the rest of the white to the side. Make a chocolate mass.
Fill the crockery with a white layer. Pour in chocolate and coat with nuts.
No. 6 Yellow Turkish lentils with mushrooms and tomatoes
Ingredients:
Yellow Turkish lentils 200 g
Champignons 200 g
Onion 1 pc.
Garlic 2 cloves
Carrots 1 pc.
Tomato 2 pcs.
Dill bunch
Salt, pepper, spices to taste
Cooking method:
Rinse lentils well, put in a saucepan, cover with two glasses of water and cook for 10 minutes until tender. Season with salt, if desired.
Chop the onion, grate the carrots, chop the garlic. Fry all ingredients in olive oil for 5 minutes. Then add the diced tomatoes.
Cut the champignons into small pieces and add to the onions, garlic and carrots. Fry over medium heat for another 10 minutes. When the mushrooms are almost ready, season with salt, pepper and spices to taste, also add finely chopped dill.
When the mushrooms are ready, add the lentils to them and stir. Cover and simmer over low heat for 2-3 minutes.
№7 Dolma with vegetables and nuts
Ingredients:
lemon (juice) 2 tsp l.
unpolished rice 0.5 tbsp.
vegetable oil 3 tbsp. l.
pine nuts 50 g
grape leaves in brine 20 pcs.
large carrots 1 pc.
large onion 1 pc.
ground red pepper pinch
raisins 3 tbsp. l.
chopped fresh mint 2 tbsp l.
tomato salsa 2 tbsp l.
salt to taste
Cooking method:
Rinse the rice thoroughly in several waters. The latter water must be absolutely clear. Discard in a colander and leave for 30 minutes. Boil lightly salted water in a saucepan. Add rice, bring to a boil over high heat, then reduce heat and cook for 15-20 minutes. Discard in a colander and let cool.
Peel the onions and carrots, chop finely.
Heat 2 tablespoons in a skillet. l. vegetable oil and pore the onions and carrots. Add pine nuts and cook until dark brown.
Transfer vegetables and nuts to a large bowl, add raisins and mint. Season with salt and black pepper. Place the rice in a bowl and mix thoroughly.
Rinse the grape leaves with cold water, dry. Place a few leaves on the bottom of the pot. Remove the cuttings from the rest. Place the leaves, shiny side down, and spread the prepared filling between them. Roll the leaves tightly into an envelope.
Place the dolma in a saucepan with grape leaves. Mix 1.25 tbsp. water with lemon juice, red pepper and tomato salsa. Add the remaining vegetable oil and pour the mixture into the dolma pot. Cover and simmer for 30–35 minutes. Garnish with lemon slices and mint leaves when serving.
No. 8 Celery root fried with mint
Ingredients:
peeled celery root 300 g
olive oil 20 ml
garlic 10 g
rosemary 1 sprig
fresh mint 20 g
salt to taste
ground black pepper to taste
Cooking method
Cut the celery into 1 cm slices. Fry in olive oil over medium heat until golden brown. Reduce heat, add coarsely chopped garlic and rosemary. Fry over medium heat for 3-4 minutes. When the celery is tender, add more oil (10 g), mint and stir without removing from heat. Drain off excess oil (if suddenly it is), season with salt and black pepper.
No. 9 Vitamin lasagna
Ingredients:
tomatoes 5 pcs.
fresh basil handful
dates 1 pc.
garlic 2 cloves
dry herbs 2 pinches
olive oil 1 tablespoon
ground paprika 2 pinches
lemon juice 4 tablespoons
arugula 1 tbsp.
spinach leaves 1 tbsp
pine nuts 20 g
pumpkin seeds 1/3 tbsp
macadamia nuts 7 pcs.
sea salt 1/4 tsp l.
living water 1/2 tbsp.
zucchini 1 pc.
Cooking method:
First, we need to prepare 2 sauces.
Sauce # 1: "RAW Marinara"
Cut three tomatoes and one garlic into pieces and send to a blender. Then add olive oil, dates, ground paprika, a handful of basil, lemon juice and dried herbs. Mix all ingredients in a blender until smooth. Put the finished sauce on a plate, put it in the refrigerator.
Sauce # 2: "RAW Pesto"
Add arugula, spinach, basil, one finely chopped garlic, lemon juice, pine nuts, pumpkin seeds, grated macadamia nuts, and sea salt to a blender. Mix all ingredients until smooth. If the sauce is very thick, you can add a little water. Put the finished sauce on a plate and send to the refrigerator.
Now make the lasagna.
Cut the zucchini into thin slices on a slicer. Tomatoes are thin rings. These will be the main layers. Now lay out in layers: zucchini, tomato, pesto, zucchini, tomato, marinara, zucchini and so on, until all the ingredients are gone.
Decorate the finished dish with nuts and a sprig of basil!
№10 Pumpkin sauce
Ingredients:
butternut pumpkin (peeled) 300 g
bell pepper (red) 1 pc.
tomatoes (small) 3 pcs.
leeks 0.5 pcs.
garlic (clove) 2 pcs.
spices to taste
olive oil
salt to taste
lemon juice 20 g
ground black pepper
Preparation:
Wash all vegetables. Cut the pumpkin into slices, the tomatoes - in half, the pepper from the seeds, peel the onion and garlic.
Line a baking sheet with foil and drizzle with olive oil. Arrange vegetables, salt and pepper, sprinkle with herbs and sprinkle with olive oil. Bake at 200 ℃, until cooked 40 minutes.
Remove vegetables from oven, cool slightly. Put the pepper in a bag. Peel the tomatoes and peppers. Transfer vegetables to a blender and blend until smooth. Season to taste, add lemon juice. Stir.
This sauce is versatile. It is ideal for all types of pasta.
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