We all know that proper nutrition - the foundation of good health. But it seems that to go on it too hard. Culinary version of the site Kolobok.ua 7 offers basic dishes healthy cooking, tasting that you will understand what to eat properly - not only simple, but also very tasty. Having mastered the preparation of these dishes, you can endlessly improvise with them, changing the recipes to your liking.
Smoothies. Its main advantage is that it can bring along to school or work, and to use instead of a snack.
In addition, you can express their imagination to the full - smoothie recipes a huge amount. Its basis is:
• milk or water;
• any kind of fruit or vegetables;
• nuts, honey
• spirulina, chia seeds or a protein (optional).
You just need to put all the ingredients in a blender and press "start". After some preparations, it becomes clear what the consistency is perfect for you and then you are going to respect the right balance of products.
Can, for example, that to try this recipe:
- 2 cups of any fruit of your choice (fresh or frozen blueberries, blueberry, strawberry or raspberry);
- coconut 1 cup (or normal) milk;
- 1 frozen banana;
- 1 tbsp. l. chia seeds.
PORRIDGE.Very healthy breakfast rich in fiber, which helps cleanse the intestines of toxins.
We offer to cook porridge without cooking - it will help keep all trace elements that it contains. To do this, pour into a glass jar with a 5-7 pm Art. l. oat flakes, fill the same amount of water (room temperature), coconut or almond milk in the morning, add to taste the cream, honey, nuts, any seeds, dried fruits, fresh or frozen berries.
UTILITY BARS. A great option would be a snack energy bars, but no shops, but made their own hands. This is a very tasty and simple. They help out when you want to eat something sweet, nourish the brain glucose and do not bring anything except good.
Soak the dates for an hour in cold water, peel from the bones and put them in a blender, add to them any nuts or seeds, sesame seeds, raisins, honey and a little water. Pour onto a pan or into any other suitable shape and put in the refrigerator overnight. In the morning they can be cut and get to work with him.
OMELETTE. A simple way to saturate the body with protein. This is especially important for those who work physically or playing sports. Cook it whole egg, and not just because of the protein, as recommended by some healthy lifestyle consultants. The yolk contains a lot of healthy fats and vitamin D.
For best results, cook the omelette on a large frying pan under the lid, make the fire stronger. Can complement dish with fresh vegetables (tomato, eggplant, bell pepper) and herbs.
Guacamole. Not the most popular dish in Ukraine, but once you try it, you will be asking yourself, why not do it sooner.
Variants of its preparation does not count, but still the general scheme of the following: mashed avocado, lemon juice, a pinch of salt. Add to that the red onion, tomato, cilantro, garlic, black beans, pomegranate seeds. Guacamole perfectly with corn chips.
Hummus. It's just a storehouse of protein. Smeared it on bread, you get the perfect snack. In addition, to prepare hummus can a novice in the culinary arts. The basis is chickpeas hummus (chickpeas).
It is necessary to soak overnight in cold water, then cook until tender (about 2 hours). Then merge with it in a mug of water (it can for future reference). Crush chickpeas with a blender to puree. Add it to your taste in a coffee grinder milled sesame, garlic, olive oil or sesame oil, lemon juice. Whisk it all in a blender until smooth.
If the hummus is too thick, add a little water. Also, you can improvise by adding to the basic variant of nuts, red pepper, olives, or whatever you like.
Banana ice cream. This dish can cook even a child.
All that is needed - to put a couple of ripe bananas in the refrigerator for several hours. When they freeze, cut them into pieces, put in a blender and blend until creamy milk.
Put in kremanku and fantasize: sprinkle with nuts, fresh or dried berries and fruits. Bon appetit and be healthy!
