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Dietary healthy meals. The recipe for a healthy dish

Proper nutrition is the key to longevity and good health. Unfortunately, not all popular dishes are equally useful for the body. Some contain a lot of cholesterol, in others - starch, in the third - fat. Contrary to the opinion of most, delicious and healthy dishes, recipes that are suitable for daily cooking, can contain meat, fish, and even refueling. Another thing is that they have a special method of preparation.

Principles of healthy nutrition

First, the human body must receive the necessary amount of nutrients every day. Secondly, it is important that only low-calorie and vitamin products are included in the diet. Do not starve yourself. For an ideal figure and a healthy body, only a properly chosen diet is needed, which will include almost all everyday food. When making the menu, you should remove from it too high-calorie meals. It should be noted immediately that the key to proper nutrition is to reduce the amount of servings and increase the frequency of their intake. A day is recommended to eat 4-5 times. Gorging is strictly prohibited. In this case, the stomach can not digest a large amount of food, and microcomponents from the products do not have time to split and absorb into the blood.

Dinner should be no later than 18 hours. After that, you are allowed to eat one fruit or drink a glass of skimmed yogurt. It is important to understand that when you eat, satiety does not come immediately, so it is not recommended to take the supplement, referring to the residual hunger.

Useful dishes from vegetables

As you know, the most low-calorie product is green. It is the basis of the dietary salad "Beetroot with mozzarella cheese". This dish will be an ornament of any festive table. The structure includes:

  • 1 small beet,
  • 100 grams of lettuce leaves (mixture of varieties),
  • 200 g of mozzarella cheese,
  • 2 tbsp. L. olive oil,
  • 1 tbsp. L. Lemon juice,
  • Pepper, salt.

Also, it will not be superfluous to refill the salad with a pinch of dry herbs for a spicy flavor. The recipe for a healthy dish means one secret ingredient - sunflower seeds without husk (up to 20 g). The salad is prepared very simply: the boiled beet is cut into cubes, mixed with greens and cheese balls and dressed with butter, lemon and other flavor additives.

Another very nutritious and healthy dish of vegetables are baked zucchini in an omelette with sauce. It is worth noting that they can be served on the table and hot and cold. The recipe for a healthy dish is easy enough, although cooking and will take about 1.5 hours. To do this, you need 4 medium zucchini, 1 large tomato, 10 eggs, garlic and dill to taste.

Zucchini are cut along along thin strips and well lubricated with oil. Tomatoes and dressing are crushed in a blender. Then zucchini baked (40 minutes), poured tomato sauce and beaten eggs. After this, the dish should be held in the oven until a ruddy crust. You can decorate with basil.

Useful fruit dishes

One of the most common low-calorie desserts is considered to be "Smorodin delight". It should be noted that this fruit dish is allowed even with strict diets, and it is also very beneficial for the body due to the large number of vitamins. Ingredients include 150 grams of currant, 3 apples and lemon juice. The first thing to do is to thoroughly wash fruits and berries. Then the apples are peeled and cored, cut into cubes and sprinkled with lemon juice. After 10 minutes, the fruit should be put out on low heat until it becomes soft. After that, apples are mashed mixed with currants, which are then poured into molds and are baked for about 20 minutes.

Another recipe for a healthy dish was called "Strawberry Dessert". It includes only fresh berries. The proportions are as follows: 100 g strawberries, 50 g currants, 50 g raspberries, 50 g blueberries. For decoration is used a sprig of basil. Strawberry is made puree, which is filled with other berries.

Useful dishes from chicken

Poultry fillets are considered to be the lowest calorie meat product in traditional cooking. In addition, recipes for simple and healthy dishes based on chicken are available to every housewife. The most common of these is a baked bird in the sleeve with vegetables. The composition of the dish includes:

  • 0.5 kg of chicken fillet,
  • 0.5 kg of potatoes,
  • 1 Bulgarian pepper,
  • 1 tomato,
  • 1 handful of olives,
  • Oil, spices.

Poultry meat is cut into pieces. To it are added raw vegetables (small cubes) and spices. All ingredients are mixed and tied into a sleeve. Bake for 40 minutes (180 degrees). The recipe for a useful dish "Hen in the King's Way" implies the use of the following products: 0.5 kg of boiled poultry fillet, 150 g of bell pepper (different colors), 70 g of champignons, 600 ml of broth, 100 ml of skim milk, 5 tbsp. L. White wine, 3 tbsp. L. Flour, salt, spices, butter.

Mushrooms are cut and stewed for about 15 minutes. From flour, butter, milk and broth the sauce-dressing is made. Then chicken and vegetables are cut, mixed with mushrooms, salted. The final stage will be filling the fillet with sauce and quenching for about 30 minutes.

Useful seafood dishes

Very delicious, aromatic and dietary is the dish "Salmon profiteroles." The recipe for a healthy snack includes: 100 grams of rye flour, 150 grams of low-fat cottage cheese, 180 ml of water, 80 g of salted salmon, 30 g of red caviar, greens and butter. At the beginning, a lavish dough is kneaded, balls (5 cm) from which are baked for half an hour. Separately, salmon with cottage cheese is prepared. Both ingredients are whipped with a blender and added to buns as a filling. Caviar is served as a decoration.

Stuffed pineapple with shrimps is not only delicious, but also very vitamin. Ingredients include honey, lemon and orange juice, oil, salt, spices. For 4 servings, products are needed: 1 kg of sliced pineapple, 300 g of peeled shrimp, 150 g of grated cheese. All ingredients are mixed and served as a salad.

Useful Meat Dishes

Many nutritionists and gastroenterologists advise their patients to use as much as possible rabbit fillets. The recipe for healthy dishes based on such meat also includes ingredients: 1 onion, 300 grams of broccoli, 400 mg of sour cream, 2 medium carrots, 200 g of beans, 10 grams of dried rosemary, garlic, butter, seasoning. For one serving, 1 kg of rabbit fillets is sufficient.

Meat is cut, soaked for 1 hour, refueled and well fried. A sauce of vegetables is prepared separately. Then all ingredients are mixed and stewed for about 15 minutes.
Another useful recipe includes 300 grams of boiled beef, 4 eggs, 2 onions, 5 tbsp. L. Ground breadcrumbs, oil, greens, spices. Meat is cut into small slices. Vegetables and greens are crushed. Slices of beef are dipped in beaten egg, dressing and biscuits. Bake with vegetables.

Useful sweet dishes

Ironically, cakes can also be low-calorie and rich in vitamins. Correctly prepared fruit desserts are dietary healthy dishes. Recipes of such cakes are striking in their variability. The main thing is to use only low-calorie foods.

One of the most common in the diet of healthy desserts is peach-curd cake. It is also a low-carb dish. The composition includes 0.5 kg of cottage cheese, 2 eggs, 2 tbsp. L. Oatmeal and manga, 1 tbsp. L. Honey. For the layer will be used fruit jam, and for decoration - 1 can of canned peaches. All the ingredients are whipped with a blender. The mixture is poured into a mold and is baked for about 30 minutes. The cake should be cut along and laid with a thick layer of jam, adorned with peaches.

Useful dishes for children

The daily diet of the baby should be saturated with vitamins, minerals and other important microelements. This is especially true for toddlers up to 2 years old. Vitamin salads are the most healthy dishes for children. Recipes can be different, but the basis should be the same. The composition of vitamin salad includes apples, cherries, pears, tomatoes, cucumbers, carrots, celery, grapes and greens. As a filling will be skimmed sour cream and lemon juice. Depending on the formulation, the composition of the ingredients may vary, as well as their quantitative ratio. To prepare a salad, chop finely all the products and mix with sour cream.

Also, small children really like fried bananas. It is both beneficial, and vitamin, and diet, and spicy crispy dish. For 1 banana, 15 g of oil is enough. Salt and flour are not required.

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