Interesting recipes for healthy eating. How to cook healthy food. Right snack options

It’s great when a person is ready to make an effort and change his life for the better, in particular, switch to a healthy diet, because after a few months after changing the usual diet, an improvement in health status can be noted.

Many people mistakenly assume that a structured diet is a complete rejection of delicious food, but this is not so, since healthy food recipes for every day for which they amaze with their abundance will allow a person to eat not only healthy, but also tasty!

Basic principles of healthy eating

There should be only when there is a feeling of hunger, but the gaps between meals are no more than 5 hours.
It is best to eat while sitting, slowly and, most importantly, chewing thoroughly.
At one time, you can eat no more than 3 dishes.
During and after meals, you should try not to drink liquids for about 40 minutes.
There is a need for foods that contain fiber (vegetables, herbs, cereals).

Compliance with these important principles will help you stay healthy and beautiful for a long time.

Very useful video about the essence and all the rules healthy eating:

Sample healthy food menu

Tasty and healthy food (recipes will be presented below) usually consists of five meals a day. For breakfast - slow carbohydrates(a piece of gray bread with butter, cereals, tea with honey). For a second breakfast (snack) - fresh fruit or vegetable salad.

Lunch is hearty, but not heavy (broth, boiled meat or steamed cutlets, vegetables, compote or unsweetened tea). For an afternoon snack - dairy products or fruits.

Dinner should not overload the stomach with heavy food. At this time, it is better to use not a large number of vegetable fats, proteins, carbohydrates (boiled fish, steamed meat, fruit compote.

We will consider in more detail recipes for a healthy diet for a week in the next part of the article.

First breakfast

The best breakfast dish is undoubtedly porridge. But, every morning, eating the same porridge can get boring, so you need to add some zest to the recipes for every day for a healthy diet.

Millet porridge

Rinse well 1 cup of millet. Pour into a saucepan, pour 500 ml of boiling milk and put it on a slow fire for 30 minutes, stirring constantly.

After cooking, the porridge should be allowed to brew and then add a small pinch of salt and oil to taste. For a change, you can put honey, fruit jam, jam or berries in the porridge.

fruit pudding

Fruit pudding is the perfect breakfast for kids. To prepare the dish, you will need several types of fruits, which you will need to beat in a blender, add a little nut and 1-2 eggs beaten with sugar and salt. Next, you need to mix everything and bake in the oven for 15 minutes.

Cottage cheese casserole

For cooking, you will need 500 grams of low-fat cottage cheese, 2 eggs, 4-4.5 tbsp. l. sugar and 2 tbsp. l. decoys. All ingredients must be mixed and baked for 30-40 minutes until golden brown. To give the curd casserole a more piquant taste, add a little dried fruit, vanillin, cinnamon.

Lunch

After a morning meal, after about 3 hours, you can eat a second breakfast. You do not need to prepare special dishes for this, because it is best to arrange a snack with healthy foods.

So, between the morning meal and lunch you can eat:

apple, pear or banana;
yogurt, a glass of kefir or a small amount (no more than 150 grams) of low-fat cottage cheese;
grated carrots with an apple;
a slice of cheese;
any vegetables;
a handful of nuts and (or) dried fruits.

Dinner

When preparing the first and second courses, it is necessary to exclude frying. Salads should be seasoned not with mayonnaise, but with low-fat sour cream. If it is necessary to add vinegar, then it must be replaced. lemon juice.

First course

Greek bean soup

Boil the beans until half cooked, drain all the water. Cover the beans again with water and boil for 20 minutes. Remove from stove and let steep for one hour. Then put the chopped vegetables into the pan with the beans: onions, carrots and celery along with garlic and tomato paste and cook everything for 20 minutes. To add flavor, add salt and black pepper.

Tomato puree soup

This soup is suitable for the summer season, when it is stuffy and there is simply no desire to devote several hours to cooking. Scald a kilogram of tomatoes and remove the skin from them, cut into halves and remove the seeds. Next, you need to grind the rest of the pulp in a blender with 2 tbsp. l. olive oil, 2 garlic cloves, passed through a press, 2 tbsp. l. lemon juice, nutmeg, basil, thyme, salt and pepper.

Second course

The main dishes that people eat for lunch can also be prepared for dinner, in addition, these recipes for a healthy diet for every day can be used for family feasts.

Chicken with potatoes in a pot

This dish is perfect for both everyday and festive dinners. For 4 servings, you will need half a kilogram of potatoes, 400 grams of chicken and champignon fillets, 4 tomatoes, 300-400 grams of cheese, sour cream, herbs and seasonings to give the dish a piquant taste.

All ingredients should be cut into small pieces. The bottom of the pots should be greased with sour cream and begin to be laid in layers: fillets, mushrooms, sour cream, potatoes, tomatoes and sour cream again. After everything has been laid out in layers, you need to sprinkle with cheese, add salt, pepper and seasonings. At the end, you need to cover the pots with foil or cover with a lid and put in the oven for 40-50 minutes. Remove the lid/foil 10 minutes before serving to allow excess liquid to evaporate.

Braised fish with vegetables

Ingredients: half a kilogram of fish fillet, 30 gr. carrots, 200 gr. onions, 2 tbsp. l. tomato paste, bay leaves, black peppercorns.

Vegetables need to be mixed with pasta and sent to stew, preheating vegetable oil in a frying pan. After 10 minutes, add the fillet, spices to the pan, pour all 500 ml boiled water and simmer for 40 minutes.

Cheesecakes with cumin

For cooking, you need to grind 300 gr. cottage cheese, mix it in a bowl with 2 tbsp. l. flour, 3 eggs, 1 tbsp. l. sour cream, 1/2 tsp. cumin, salt everything and mix thoroughly.

The mass must be formed, roll in flour and fry in butter. Serve with honey, jam or condensed milk.

baked potatoes

To prepare a dish according to this recipe, you do not need to peel the potatoes, so they need to be washed and dried well. The root crop must be put on a baking sheet and sent for an hour in the oven, heated to 180 degrees. After it is cut in half, gently separate the pulp from the peel with a spoon and crush it.

For taste, you need to add finely chopped green onions, pour in unsweetened yogurt and mix everything. Fill the potato peel with the mixture, pour over everything with sour cream and garnish with cilantro.

Baked chicken breast with mushrooms

Cut into pieces 400 gr. chicken fillet, salt and shift into a greased form. Cut the onion in half rings and put the second layer. Next, you need to boil and cut 300 gr. mushrooms and put them in a third layer. The dish must be poured with sauce: yogurt, salt, pepper and spices to taste. Bake for 30-40 minutes.

Salad is a nice addition to the main course. There are a lot of simple salad recipes for every day for a healthy diet, but the following are the easiest to prepare.

Greek salad

It is necessary to cut cucumbers, tomatoes, feta cheese into cubes, olives and season everything with a mixture of lemon juice and olive oil. Be sure to add the salad, but only it must not be cut, but picked with your hands.

Salad of radish, carrots and nuts

Wash and chop vegetables, add 2 tbsp. l. chopped nuts, garlic clove, lemon zest, salt and pepper. For salad dressing, the following mixture is used: lemon juice with vegetable oil is whipped in a blender.

Deli with cheese

Peel the cucumber, cut into cubes and add finely chopped celery. Grind 2 boiled eggs and grate 50 gr. cheese, add a clove of garlic. For dressing, use low-fat sour cream and decorate the dish with dill before serving.

Video: simple recipes for a healthy diet for every day

Thanks to the above recipes for a healthy diet for every day, you can diversify your diet with delicious, satisfying and mouth-watering dishes.

Salad with sardine

There are many recipes for proper nutrition, but this salad is very easy to prepare, saturates the body and does not give extra pounds lay off on the sides. For its preparation, the following components are required:

rice - about 130 gr.;
canned peas and corn (a glass of total weight);
sardines in own juice;
fresh cucumber;
Cherry tomatoes;
greens, feather onions;
salt and pepper (to taste).

Recipe:

Pre-boil rice. Mix it with sardines.
Cut the cucumber into small bars, divide the cherry tomatoes into quarters.
Cut greens and onions, add to rice.
Mix all the remaining ingredients and decorate the dish.

In order to eat right, you do not need to spend a lot of time preparing food. With the help of proper nutrition, you can increase the level of energy and strength, gain vigor and positive, feel better and forget about health problems. Proper nutrition has long ceased to be a tasteless restriction in food, with the help of a variety of dishes you can decorate your daily diet.

Is your schedule too busy? In the morning there is no time even for breakfast, and in the evening there is no energy to do cooking?

The main obstacle to proper nutrition is the need to constantly cook. And the thought of wasting time and energy cooking when you're already exhausted and exhausted leads to you just heading to the nearest McDonald's.

There is not enough time to prepare healthy and balanced meals and you decide not to look for the right one. fast food? And in vain, there are options for quick and healthy recipes .

Don't worry. If you have little to no time and energy, these 16 recipes will show you how to cook quickly and healthy. After all, it takes so little time to prepare these dishes that it’s hard to believe that a healthy diet can be so quick to prepare.

For your convenience, we have divided the recipes into several categories: breakfast, lunch, dinner, salads and desserts.

Breakfast

1. Oatmeal with banana and nuts

Oatmeal is incredibly good for your body, but who likes empty cereal?

There are many ways to diversify oatmeal with different fruits and nuts. So why bananas?

In addition to being delicious, bananas are high in fiber and rich in potassium. Potassium regulates the level of sodium in the body, and also helps to lower blood pressure and has a beneficial effect on the state of the cardiovascular system.

By combining bananas with oatmeal and healthy nut fats, you get the perfect heart-healthy breakfast!

And it's so easy to prepare:

Warm up oatmeal with water (or almond milk for protein and calcium), then add sliced banana, coarsely ground nuts and some cinnamon. Breakfast is ready. Enjoy your meal!

2. Omelette with broccoli and feta cheese

Eggs are a treasure trove useful substances. They contain a number beneficial vitamins and minerals, lots of protein and healthy omega-3 fatty acids. That's why eggs are great to start the day!

Making an omelette is as easy as shelling pears - pour beaten eggs into the pan (from 1 to 3, depending on the number of ingredients you use, the size of the pan and your appetite), put the rest of the ingredients on top and again fill them with egg so that the omelet envelops the entire dish.

Why broccoli? Just like banana oatmeal because fiber is good for breakfast. Since eggs contain a lot of protein, such a breakfast will keep you feeling full for a long time.

Broccoli is also rich in vitamins and minerals. It is important that breakfast contains one or two foods (in this case, eggs and broccoli) rich in dietary fiber. If the feeling of hunger in the morning is too great, add a couple of whole grain toasts and a glass of almond milk to the omelet.

3. Greek yogurt and fruit parfait

Greek yogurt contains more protein and less sugar than regular yogurt. Why not take advantage of Greek yogurt by adding fruits (for vitamins and fiber) and nuts (for example, walnuts or almonds containing healthy fats and even more fiber)?

But there is one secret ingredient in this dish, by adding which you will simply create a “health bomb” - this is flax-seed.

Research is still ongoing, but the results are promising: flaxseed reduces the risk of heart disease, diabetes, and cancer. And it's all thanks to these little seeds!

Parfait is not so easy to prepare by eye, so we offer you approximate measurements:

¾ - 1 cup Greek yogurt
2 cups chopped fruit (choose your favorite)
2 tablespoons walnuts and almonds (finely chopped)
1 tablespoon ground flaxseed
(optional) honey

Mix these ingredients however you like. Below are just a few options:

Mix! Why not just add all the ingredients in one cup, food container, mix thoroughly and enjoy the taste? Quick, simple, and anyway, by the middle, the parfait will turn out to be in the form of porridge, no matter how you originally served it.

Stylish yogurt. A classic breakfast option where fruits, nuts, and flaxseeds are layered on top of Greek yogurt. You can mix all the ingredients at any time.

Great layers. If you have a little more time, then you can try the restaurant serving the dish. In a glass or goblet, add ¼ cup of yogurt, then some fruit, nuts, and flaxseed, then more yogurt, and so on. Such a serving of the dish will not only please your stomach, but also satisfy your desire for beauty.

This dish is suitable not only for breakfast, but also for a light snack, depending on when you want to enjoy the light taste of yogurt and your favorite fruits.

4. Chocolate blueberry smoothie

Sometimes even quick-to-cook meals like oatmeal and parfait take way too long. Do you have too many plans? And cooking breakfast isn't one of them?

That's when they come to the rescue. smoothies

Throw all the ingredients in a blender, blend and drink or bottle and take away - perfect for busy people trying to lead a healthy lifestyle. That is why we offer you three whole smoothie recipes.

The first recipe is a chocolate blueberry smoothie. You might be wondering, “How chocolate can be part of a healthy diet.” You just need to choose the right one:

1 ½ cups chocolate flavored almond milk
1 cup blueberries
1 sliced banana
¾ cup Greek yogurt

Just throw all the ingredients into a blender, blend for 30-60 seconds and you're done!

5. Banana Almond Smoothie

The second recipe is more spicy, with the addition of cinnamon. Greek yogurt, bananas and almond butter will make you feel hungry for a long time.

Ingredients:

1 banana
1 ½ cups almond milk
1 tablespoon almond oil
¾ cup Greek yogurt
1 teaspoon honey
pinch of cinnamon

By "a pinch" of cinnamon, I mean that you should experiment and choose the option that suits you. Start with a small pinch - the taste of corca may be stronger than you think - then add more if needed.

Cinnamon speeds up metabolism, while almonds contain protein, fiber, vitamins and minerals. That is why the combination of these ingredients is great for right start day!

6. Tropical Breeze Green Smoothie

Sometimes you want to start the day with something exotic, with light citrus notes. Then this recipe comes to the rescue.

Ingredients:

1 ½ cups almond milk
¾ cup Greek yogurt
1 cup berries (blueberries, strawberries, raspberries - all together or separately)
½ sliced banana
1 cup fruits (pineapple, mango and tangerines)
1-2 cups greens (Romaine lettuce, spinach, kale)

This smoothie is overflowing. vitamins, minerals, fiber and protein. Blueberries are rich in antioxidants (good for the heart), raspberries contain more fiber than any fruit, and all berries contain very little sugar.

Mango and tangerine add a light citrus flavor to the smoothie, plus they are high in vitamin C (good for immunity) and prevent cancer.

Pineapples are the only source of bromelain, an enzyme believed to reduce inflammation, relieve joint pain and arthritis.

But that's not all!

Cabbage is known as a "super food" due to its huge amount of nutrients.

You may have noticed that all three recipes include Greek yogurt and bananas. This is because bananas high content potassium and fiber, while Greek yogurt is a source of protein and low in sugar.

And not to mention the texture.

The name "smoothie" comes from the English smooth - homogeneous, soft. It is in order to achieve this texture that Greek yogurt (or regular yogurt) and bananas are used.

The main thing is to determine the texture that you like. If you feel like your smoothie is too thick, add less bananas and yogurt next time. Otherwise, add more bananas and yogurt.

By choosing the perfect combination for yourself, you can easily and quickly prepare delicious and healthy smoothies that will definitely suit you more than ready-made options in a cafe.

Easy and healthy lunch recipes

7. Sandwich

Sandwich is one of the main dishes for those who prefer a quick lunch. All you have to do is add your favorite ingredients between two slices of bread and dinner is ready. But try to be used whole wheat bread, favorite meat and cheese, and then you will get a healthy sandwich that will not harm your figure and health.

We offer you one of interesting options. You will need the following ingredients:

can of tuna
½ cup cherry tomatoes (cut in half)
¼ cup chopped olives
1 tablespoon olive oil
Whole grain baguette
Spinach leaves (as many as you like)

To begin, mix the tuna, tomatoes, olives and olive oil. Cut the baguette in half and put the resulting mixture inside, add spinach leaves on top.

Tuna is rich in protein and omega-3 fatty acids (which improve hair, skin, and even heart health). Tomatoes contain vitamins A and C, as well as antioxidants that have a beneficial effect on the cardiovascular system.

Olives are a great source of iron and fiber, and olive oil is rich in healthy fats.

As a result, you get a small but very satisfying sandwich, from which you will have enough energy until dinner.

8. Roll with turkey and Provolone cheese

Roll is a growing alternative to sandwiches:

Put thinly sliced turkey on thin pita bread or tortilla, then cheese
Add some vegetables (cabbage, spinach, sun-dried tomatoes and olives)
Top it all off with a few slices of avocado.
Assure all ingredients in a sufficiently tight roll.

Turkey is a great source of protein and healthy fats. In conjunction with healthy vegetables and avocado (a fruit that is surprisingly high in healthy fats and has over 20 various vitamins and minerals!) you get a healthy and low-calorie lunch.

9. Quesadilla with mango

Yes, this is another variation on the theme of sandwiches. But the more varied your diet, the less you will be bored with proper nutrition.

We are used to fruit for breakfast. But it is important that the body receives vitamins and minerals throughout the day. So why not add fruit to your lunch sandwich?

Cooking does not require much effort and time:

Grab a Whole Grain Tortilla
Cut half (or whole mango if the tortilla is large) mango into medium sized slices and arrange on the tortilla
Add 2 slices turkey or ½ cup sliced fried chicken
Top with ¼ cup grated cheese and 1 tablespoon chopped green onions
Fold the tortilla in half and fry on both sides until the cheese is melted.
Cut into slices

As mentioned earlier, it is important that the body gets enough vitamin C. Vitamin C is water soluble.

This means that the body cannot accumulate Vitamin C, everything that cannot be used here and now, is immediately excreted from the body.

Sure, you can start your morning with 500% of your RDA for vitamin C, but your body doesn't use half of it.

That is why it is important that foods containing vitamin C are in your diet throughout the day. Mango is great for this. In addition, quesadillas are very tasty and satisfying.

Healthy salads for a healthy diet

10. Chicken Curry Salad

It's time to move on to salads, which can be both a snack and a full meal, depending on your appetite and the chosen portion.

The salad contains many healthy vegetables, but do not forget that in addition to greens, it is worth adding some protein and spices to the salad. Try the following recipe:

Mix 2 tablespoons Greek yogurt with ¼ tablespoon curry powder
Add ½ cup fried chicken (diced) and stir
Add ⅛ cup finely chopped red onion, ¼ halved grape, and 1 tablespoon parsley, and stir again
Spread mixture over lettuce leaves.

Curry and parsley add spice to the salad. And the combination of Greek yogurt, chicken, vegetables and grapes will help you score all necessary for the body useful material.

11. Avocado salad

If you want to add some Spanish to your dish, then this recipe is for you:

Heat a tablespoon of olive oil in a medium skillet over medium heat.
Add a finely chopped onion, 2 garlic cloves (chopped finely or use a garlic press), ½ teaspoon cumin, ½ teaspoon sea salt, and ¼ teaspoon black pepper.
Stir for 3-5 minutes until the onion is soft
Add 800 grams of beans and ¼ cup of water. Stir continuously for 2-3 minutes
Scoop the mixture into a bowl of Romano salad. Top with avocado wedges and 1 cup salsa
Serve with a whole grain tortilla if desired.

Beans are a great source of protein and fiber and keep you feeling full for a long time. In addition, garlic contains an incredible amount of nutrients, so as long as it does not spoil the taste, it is worth adding to many dishes.

Despite the fact that this salad takes a little more time to prepare, it remains tasty for quite a long time and does not become sour. So it can be prepared in advance and portioned in containers.

What to cook for dinner quickly, tasty and healthy

12. Fritata with potatoes and spinach

Eggs, in all their many variations, are a breakfast staple, but why not make dinner out of them.

All dinner recipes require some cooking time. But don't worry, you can always prepare these dishes ahead of time and then just reheat them.

Fritata is a very filling dish. In addition, it will be enough for several people, so if you cook only for yourself, then you get a dish that is enough for two or three meals:

Preheat oven to 200 degrees Celsius
Heat two tablespoons of olive oil in a large skillet over medium heat. Add 2 sliced potatoes and one finely chopped onion. Cook for 12-15 minutes
In a large bowl, combine 9 (yes, nine) eggs, ½ teaspoon sea salt, ¼ teaspoon black pepper, 300 grams of chopped spinach, 100 grams of cheese (optional) and 100 grams of finely chopped turkey.
Pour the resulting mixture into the pan, mix and put in the oven for 12-14 minutes until cooked

Then cut the finished fritata into slices like pizza. Enjoy your meal!

13. Pork with Asian broccoli in a slow cooker

This dish will take several hours to prepare. Why did it appear on the list of "fast" dishes?

It's simple: dishes that take a long time to cook can usually be stored for a long time.

This means that you can prepare several dishes in advance. Planning is one of the important skills for those who strive for proper and healthy nutrition.

Pork is high in B vitamins and surprisingly low in fat, making it one of the most recognized healthy foods like chicken breast and salmon.

In a slow cooker, combine ⅓ cup soy sauce, two tablespoons corn starch, two tablespoons finely chopped ginger root, two garlic cloves, one teaspoon sesame oil¼ teaspoon ground cloves and ¾ cup water
Add 1 kilo of chopped pork. Cover and cook for 7-8 (at high temperature 5-6) hours until the pork is very tender.
Prepare 200 grams of noodles (check the recipe on the package). Add 400 grams of broccoli in the last 2 minutes of cooking noodles
Divide the cooked pork into fibers using two forks. Add a tablespoon of rice vinegar and stir. Serve with noodles and broccoli.

As a result, you get several servings that can be put into containers and stored in the refrigerator.

14. Salmon in honey and soy sauce

Salmon and other fish are rich in protein and omega-3 fats, so adding them to your diet is essential. This recipe is extremely simple and will not take you much time:

Mix ½ tablespoon honey and ½ tablespoon soy sauce
Season the salmon fillet sea salt and black pepper. Fry for 5 minutes
Drizzle with the prepared honey and soy sauce sauce and saute for another 2-5 minutes

Garnish with borax rice or quinoa (a tip is to add a few drops of lemon to the fish).

Healthy Dessert Recipes

15. Banana slices in chocolate

Both dessert recipes don't require much time and effort to prepare, thanks to a method that involves dipping the fruit in something that makes it even sweeter and tastier.

Start by cutting the banana into small pieces. Then take two tablespoons of dark chocolate, heat them up in the microwave until they are melted (usually about a minute is enough).

Dip banana slices in chocolate and dessert is ready. You can eat it right away or put it in the fridge to harden the chocolate.

16. Strawberries in frozen yogurt

If you are not a fan of chocolate or bananas, then the following recipe is for you. (besides, this dessert is alsorich in protein).

All you need is two cups of strawberries (cut in half), a cup of vanilla Greek yogurt, and waxed paper.

Using a fork, dip each berry into the yogurt, then lay them flat on the waxed paper. Put the resulting berries in the freezer for thirty minutes.

Transfer the berries to a pretty plate. You can take the berries with your hands or use a fork.

We hope you enjoy it as much as we do!

I already have a detailed article on proper nutrition on the site. Therefore, I will not write about it here. with article and sample menu for a week for weight loss can be found. Here, at the request of readers, I will write recipes for proper nutrition so that the menu is more diverse. Oddly enough, eating right can also be delicious. Nobody forbade natural spices, a variety of products is welcome, and you can cook delicious dishes from this.

This article is a continuation of the previous one, where I already wrote some. Today I offer 10 more delicious dishes that will diversify the diet, help you lose weight, maintain your normal weight and feel good.

stock up good products: chicken, cottage cheese, mushrooms, fish, vegetables, cereals and let's cook healthy food!

As an option, you can cook homemade muesli with good and useful composition. Such muesli does not need to be boiled, it is enough to fill them with natural unsweetened yogurt, kefir or milk. Therefore, I advise you to use this recipe. Prepare this granola in advance and you will have a quick and healthy breakfast on hand.

You should not eat such muesli for dinner, as they contain a lot of carbohydrates, albeit complex ones. This food is only for breakfast or pre-workout snack at the gym.

Ingredients:

groats Hercules long cooking - 250 gr.
raw hazelnuts - 40 gr.
raw sunflower seeds - 30 gr.
raw pumpkin seeds - 30 gr.
natural orange juice - 150 ml (you need to squeeze the juice from one large orange)
honey - 60-80 gr.
olive oil - 3 tbsp.

If desired, raisins or prunes can be added to muesli.

Cooking:

1. Nuts (you can take any nuts you like) chop with a knife. It is not necessary to chop too finely; nuts should be felt in muesli.

2. Pour Hercules into a bowl, pour chopped nuts, pumpkin and sunflower seeds into it. Stir this dry mixture.

3. Squeeze juice from one large orange. This can be done by hand, or you can use a citrus juicer. Strain the juice from the pulp and seeds through a sieve. You can eat the pulp.

4. In a small container, mix the resulting orange juice, honey and olive oil until the honey dissolves. To make the honey dissolve better, heat this mixture in a water bath.

If you don't want to use honey, substitute maple or other syrup instead.

5. Pour the mixture of dry ingredients with the resulting sweet liquid and mix well.

6. Cover the baking sheet with parchment and put on it a slightly sticky, but crumbly mass in a thin layer.

7. Preheat the oven to 180 degrees and bake the granola for 25 minutes. During this time, be sure to stir the oatmeal two or three times for a more even roasting.

8. When finished, the granola will be ruddy and crispy. Let it cool on a baking sheet and you can eat. Store the finished product in a glass jar. And eat in the morning with dairy or sour-milk products. Enjoy your meal!

Braised cabbage with eggplant

This is a vegetable side dish that can be eaten both for lunch and dinner along with a protein product (chicken, turkey, beef, fish). Remember that proper nutrition recipes can be improved by adding new ingredients and spices.

Ingredients:

cabbage - 1/2 small head (500 gr.)
eggplant - 1 pc. medium (200 gr.)
carrots - 1 pc. (200 gr.)
garlic - 1-2 cloves
olive oil - 1 tbsp
ground coriander - 1/3 tsp
marjoram - 1/3 tsp
salt - to taste
greens - for serving

Cooking method:

1. Cut the eggplant into cubes. To do this, first cut it into circles, and then, folding a few circles into a turret, cut them into sticks.

2. Pour 1.5 tbsp into a bowl. water (375 ml) and dissolve in it 1 tsp. salt. Put in cold salt water eggplant for 15 minutes. Vegetables soaked in this way will not be bitter and will not require a lot of oil for frying.

3. Cut the carrots into long strips. To do this, first cut it into plates, and then these plates are already into straws.

4. Cut the onion into quarter rings. Finely chop the garlic. Finely chop the cabbage.

5. Heat 1 tablespoon of olive oil in a frying pan and sauté the onion until translucent, 2-3 minutes. You don't need to deep fry. Add carrots to the onion, mix.

6. Immediately squeeze the eggplant lightly out of the water and add to the vegetables. And put the chopped garlic in here. Fry everything for 2 minutes, stirring occasionally so that the vegetables do not burn and become crusty.

7. Add chopped cabbage, salt to taste, put spices (marjoram and coriander, you can use other natural herbs). Stir, pour quite a bit of water, cover and simmer for 5-7 minutes. Stir once. The cooking time will depend on the cabbage. You need to stew young cabbage quite a bit, 3-5 minutes will be enough.

Also for taste and color I advise you to add tomato paste(1 tbsp) or chopped fresh tomato 2 minutes before ready. Unlike other vegetables, tomatoes become healthier when cooked.

In general, I advise all stewed vegetables to be prepared in such a way that they remain slightly crispy, Al Dente. If you put out too long, all the fiber will collapse, there will also be few vitamins. In general, the benefits are lost, which cannot be allowed with proper nutrition.

8. When serving, sprinkle vegetables with fresh herbs, you can also add fresh bell pepper to the dish.

Vegetable caviar in the sleeve, baked in the oven

Prepare a Greek salad from fresh vegetables in the summer - it's tasty and healthy. See the pink link for the recipe.

I offer another vegetable recipe. This option is more seasonal, because in winter these vegetables are too expensive. Cooking caviar is not difficult, you need to cut all the vegetables, season them with spices and bake in a sleeve. While the caviar is being prepared, you can safely go about your business: play with the children, clean up or exercise. You don't need to stand by the stove and stir.

Ingredients:

zucchini - 300 gr.
eggplant - 300 gr.
onion - 150 gr.
bell pepper- 150 gr.
tomato - 200 gr.
vegetable oil - 1 tsp
salt, pepper - to taste
Provence herbs - 1.5 tsp

Cooking:

1. Make sure you have a roasting sleeve in advance. This is a very handy gadget for the kitchen. It can bake meat, fish, vegetables. At the same time, the products retain maximum useful properties. In a small bowl, add the herbs de Provence and ground black pepper to taste. Pour 1 teaspoon of olive oil (or other refined vegetable oil) here and stir the oil with herbs. Spices should always be mixed with vegetable oil to release their flavor. Without oil, spices will be practically useless.

2. Wash vegetables. The cutting method will depend on what kind of caviar you want to end up with. If you like caviar in the form of mashed potatoes, slaughtered in a blender, then you can cut the vegetables in any order. If you like it when caviar consists of many pieces different vegetables, then cut everything into a cube, 5 × 5 mm in size.

3. Salt the chopped vegetables to taste, but do not stir yet. Just salt on top.

4. Place these vegetables in a roasting sleeve. If you have it in the form of a bag, then you will need to tie one side. If the sleeve has slits on both sides, first fasten one side with a clip (which should be included with the sleeve) or tie with a thread. When one side is secured, pour vegetables into the sleeve. Add herbs in oil to the vegetables and shake right in the sleeve so that the vegetables mix with each other so that the herbs and salt are evenly distributed.

5. Pin the other side of the sleeve. Put the sleeve on a baking sheet and send it to the oven, preheated to 160-170 degrees for 40 minutes. It is not necessary to pierce the baking bag so that the vegetable juices and flavors remain inside and mix with each other. Such a sleeve will swell in the oven, so place the baking sheet at such a level that the bag does not touch the top ten.

6. Ready-made caviar can be eaten immediately with a side dish and a protein product for lunch or as a vegetable for dinner. If you wish, you can grind this caviar with a blender, then you will get caviar, as in a store. Only not greasy and not fried, without extra calories.

Vegetable recipes for proper nutrition

As you know, with PP you need to eat a lot of vegetables. If in the summer it is easy to do, there are a lot of fresh vegetables for the season, then in the winter it is already more difficult. In winter, you basically have to do with cabbage, carrots, and beets. It can be made from carrots and beets, because it is desirable to use these vegetables fresh. Cabbage can be eaten fresh or cooked.

This salad will diversify your diet in winter.

Ingredients:

seaweed - 200 gr.
red cabbage - 250 gr.
Beijing cabbage - 200 gr.
green onions - 25 gr.
eggs - 2 pcs.
vegetable oil (preferably linseed or unrefined olive oil) - 1.5 tbsp.
salt - to taste

Cooking:

1. Finely chop red cabbage (you can also use ordinary) cabbage.

2. Cut out the thickening of the Beijing cabbage and cut the leaves thinly too.

3. Drain from seaweed excess liquid and cut into shorter pieces.

4. Place all types of cabbage in a salad bowl. Finely chop the green onion and also send it to the salad bowl.

5. Pre-cook the eggs hard-boiled (8 minutes of cooking after boiling water) and cut them into strips.

6. Salt the salad and season with vegetable oil. Mix all ingredients and serve.

Chicken skewers in the oven

If you are tired of eating boiled chicken breast, cook a tender kebab from it, which will be tasty, fragrant and healthy. Also, such meat can be fried in nature, like a regular barbecue. After all, recipes for proper nutrition involve not only boiled food, but also baked, stewed, steamed.

To cook barbecue in the oven, you will need wooden skewers.

Ingredients:

chicken fillet (breast) - 500 gr.
red Bell pepper- 1 PC. large
red onion - 2 pcs. medium
olive oil - 1 tbsp
lemon juice - 1 tbsp
red wine vinegar - 1 tbsp.
garlic - 2 cloves
oregano - 1 tsp
thyme - 1/4 tsp
basil - 1/4 tsp
ground coriander - 1/4 tsp
fresh parsley, salt

How to cook chicken skewers:

1. Chicken fillet cut into medium-sized pieces (first cut a large fillet in half lengthwise, and then into pieces across).

2. Put the fillet in a deep bowl where it will marinate. Add salt to taste to the chicken (0.5 tsp somewhere), all herbs - oregano, thyme, basil, coriander. Finely chop the garlic and add to the chicken. Finely chop the parsley, you should get about 2 tbsp. in cut form.

3. Drizzle the chicken with one tablespoon of refined olive oil, one tablespoon of red wine vinegar, and lemon juice. If there is no vinegar, replace it with soy sauce. Only in this case put less salt, as soy sauce is quite salty.

4. Mix chicken with all ingredients.

5. Pepper cut into large squares, red onion also needs to be cut into large pieces, a little less than chicken pieces. Place fresh vegetables in bowl with chicken and stir to combine.

6. Leave the kebab to marinate for 1 hour.

7. Soak the skewers in water for 10-15 minutes before use.

8. When the meat is marinated, start stringing it on skewers, alternating with pieces of onion and pepper.

9. Preheat the oven to 180 degrees, put the skewers on a baking sheet so that they do not touch the bottom. That is, the skewers should cling to the edges of the form. And bake for 20 minutes. If the oven has a convection mode, use it for more resemblance to a real barbecue.

10. Now the chicken skewers are ready - quick and easy. It can be eaten for dinner and lunch along with fresh vegetables. Enjoy your meal!

Baked turkey fillet for weight loss

In addition to chicken, eat turkey - lean meat and healthy. In this recipe, I will show you how to bake a turkey fillet so that it turns out to be very juicy, soaked in fruit and vegetable juice.

Ingredients:

turkey thigh fillet - 800 gr.
sour apples - 2 pcs. (Antonovka type)
celery stalks - 2 pcs.
onion - 1 pc. small
grapes - 60 gr.
cranberries - 50 gr.
garlic - 3-4 cloves
salt - to taste

How to cook a turkey:

1. Wash the turkey fillet and pat dry with a paper towel to remove excess moisture. Cut the meat into portions, large enough. Larger pieces will be more juicy. Salt the fillet.

2. Now you need to start preparing the fruit and vegetable pillow. Cut apples into small pieces, onions into cubes. Cut the celery stalks into rings, and finely chop the garlic. Mix all these ingredients in one bowl.

3. Also add grapes and cranberries here (can be frozen). Salt a little and stir. This pillow is needed only for soaking the meat and for the sauce, it will not need to be eaten later.

4. Now take a deep baking dish. Spread half of the berry-vegetable mixture in an even layer on the bottom. Put the meat on top and cover it with the remaining mixture.

5. Cover the mold with foil or a lid. And bake the turkey at 180 degrees for 1.5 hours. Use the juice released during baking as a sauce, pour it over the meat when serving.

6. That's it. A delicious and healthy dinner is ready with minimal action on your part. Add fresh or steamed vegetables to the turkey. Enjoy your meal!

Tuna muffins are a great snack

I suggest making fish muffins. Not only is it delicious, but it also looks very appetizing. If you are tired of just fish, diversify the option of its preparation, using our recipes for proper nutrition.

Ingredients:

tuna in own juice - 1 can
tomato - 1 pc.
egg - 1 pc. + 1 protein
herbs, salt, pepper - to taste
flaxseeds - for serving

How to cook fish muffins:

1. Pour the tuna into a sieve to drain the juice. Mash the fish with a fork until smooth.

2. Wash the tomato and cut into small cubes.

3. Take two eggs and separate the whites from the yolks. Separate carefully so that not a drop of yolk gets into the protein. Put the proteins in a dry and clean dish. Add a pinch of salt to the proteins and beat them with a whisk or mixer until fluffy. white foam. Proteins should increase in volume by 2-3 times. Whipped squirrels will give baking pomp and tenderness.

4. In a bowl, put the chopped fish, chopped tomato, one egg yolk. Salt quite a bit, as the fish is already salty. Chop a couple of sprigs of parsley and add to the fish. Mix everything well.

5. Add the beaten egg whites to the resulting mass and mix gently with a spoon to keep the egg whites fluffy.

6. Pour mixture into muffin or muffin tins. Preheat the oven to 180 degrees. Bake muffins for 40 minutes.

7. Sprinkle before serving. ready meal flaxseeds for even more benefits. Serve delicious a fish dish to the table and eat with pleasure.

Steamed chicken dumplings with mushrooms

This is another chicken fillet dish that offers healthy nutrition recipes. The filling will be mushrooms and vegetables. And such cutlets with steamed filling will be prepared. They can also be baked in the oven.

Ingredients:

chicken fillet - 300 gr.
large bell pepper - 1/2 pc.
champignons - 150 gr.
garlic - 3 cloves
parsley - a few sprigs
olive oil - 0.5 tsp
salt, pepper - to taste

Cooking method:

1. Finely chop the champignons and bell pepper so that it is convenient to form quenelles, the pieces of the filling should be small.

2. Finely chop the garlic and herbs.

3. Preheat a non-stick frying pan well. Drop 0.5 tsp into the pan. olive oil and a paper towel smear it over the entire surface to form thin film. Lay the mushrooms and peppers on a dry surface. Stir and fry over medium heat for 3 minutes.

4. Then add garlic and herbs, salt and pepper to the mushrooms, mix and fry for another 3 minutes. It is not necessary to bring mushrooms and peppers to full readiness, they will come to steam.

5. Cut the chicken breast into pieces and grind in a blender to a paste-like mass. Salt and pepper the resulting minced meat, knead it.

6. Form the quenelles. Put the minced chicken on a hand dipped in water and turn it into a thin cake, the size of a palm. Put the mushroom filling in the middle of the cake. With your other hand, form a second flat cake from the minced chicken and cover the filling with it. Fasten the edges and give the cutlet an oval shape.

Chicken breast holds its shape well, it does not need to be fastened with an egg.

7. Put the quenelles in a double boiler (multi-cooker with double boiler) and steam for 30 minutes. If you bake in the oven, then bake at a temperature of 180 degrees for 20-30 minutes, covered with foil. That's all, a tasty and low-calorie dish is ready. Help yourself!

Chicken can be made into chips! These will be healthy, tasty chips that are perfect for a snack. Original .

Tender chicken soufflé for proper nutrition

Make a tender soufflé from chicken breast. It will be mega-protein, this is a great option for dinner. You can also eat it after a workout.

The site has a recipe for soufflé from chicken liver, you can see it.

Ingredients (for one or two servings):

chicken fillet - 200 gr.
oatmeal - 10 gr.
milk - 25 gr.
egg - 1 pc.
salt, pepper - to taste

Cooking:

1. Cereals soak in milk for 30 minutes to swell. Take long-cooked flakes. Flakes are needed in order to keep the meat juice inside the soufflé and prevent it from flowing out. Thus, the dish will be juicy.

2. Wash the chicken fillet, dry it, cut it into arbitrary pieces and cook the minced meat in a blender.

3. Take a dry bowl and separate the egg white into it. Add the yolk to the minced chicken. Put the protein in the refrigerator for now.

4. When the oatmeal is standing, add it to the chicken. Salt and pepper to taste. Optionally, you can add natural spices and herbs. Mix the minced meat with the egg and oatmeal until smooth.

5. Take the chilled protein and beat it into a strong foam. Beat better with a mixer, it takes a long time to do it by hand. A well-beaten egg white will stay on the whisk and not fall off.

To whip up the protein faster, add a pinch of salt or a few drops of lemon juice to it.

6. Transfer the whipped protein to the minced meat and mix gently with a spoon. Try to keep it fluffy.

7. Take a baking dish. It is better that it be a silicone mold, it does not require greasing. If the form is different, pour a few drops of vegetable oil into it and spread the oil along the bottom and walls with a paper towel.

8. Put the future souffle into the mold and bake at a temperature of 180 degrees for 25-30 minutes.

9. Wait until the soufflé cools down a bit, take it out of the mold and you can eat it. Don't forget the vegetables for the meat!

Sugar-free cheesecakes

These are delicious cheesecakes. Banana and dried fruits give them sweetness. It is because of these sweet components that these muffins can be eaten in the morning (for breakfast or a second snack). As you can see, proper nutrition recipes can be sweet.

Also on my site there is a very good recipe cottage cheese casserole sugarless. You can see it.

Ingredients:

low-fat cottage cheese - 180 gr.
ripe banana - 1 pc. (130 gr. pulp)
natural yogurt without sugar - 70 gr.
egg - 1 pc.
dried fruits (dried apricots, raisins, prunes) - 30 gr.
whole grain flour (or oatmeal) - 30 gr.
baking powder - 1/2 tsp
cinnamon - to taste

Cooking:

1. Mash the banana with a fork. Crack the egg into this puree and stir until smooth. If you want, you can knead the whole dough in a blender, it will be much faster.

2. Pour yogurt into this mass and stir.

3. Put the cottage cheese in the dough, knead it and mix everything thoroughly.

4. Dry ingredients are always mixed separately. Therefore, sift flour into a bowl, add baking powder and cinnamon to it. Mix. Pour the dry ingredients into the dough and knead it.

5. In the resulting mixture, put dried fruits, previously washed and cut into small pieces, stir.

6. Take molds, silicone is better, they do not need to be lubricated. Fill the molds with dough and bake in an oven preheated to 180 degrees for 40 minutes.

7. Check readiness with a toothpick - it should come out of the cake completely dry. Let the cupcakes cool and you can eat them.

I think these 10 cooking methods will make your life much easier. Because, having embarked on the path of losing weight or healthy lifestyle life, you have to constantly look for recipes for proper nutrition. In this article, I have collected at once several good, in my opinion, options that are both tasty and healthy.

Write comments, your opinion is important to me. Also ask your questions about recipes for proper nutrition, I will be happy to answer.

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Diet time is running out! The era of healthy and varied nutrition is coming. People are beginning to understand that only by adhering to the principles of healthy, proper nutrition, you can maintain excellent health for many years. There is an opinion that everything tasty is harmful, and healthy is tasteless. But this opinion is wrong. There are a huge number of recipes for organizing proper nutrition. These recipes are easy to make and very tasty.

Where to begin?

The basic rules of a healthy diet are quite simple:

You need to eat fully at least 3 times a day. Be sure to do snacks (preferably at least twice a day).
It is necessary to exclude the most harmful from the diet - alcohol, fast food and convenience foods, and introduce more fresh tasty foods into the diet.
Food is best consumed steamed, boiled or raw.

We start metabolism and gain strength

Let's take a look at some healthy food recipes. The first in our ranking will be dishes consumed in the morning, that is, for breakfast. Healthy food for breakfast is diet cereals. The carbohydrates contained in them will help to be in good shape throughout the first half of the day. The feeling of hunger will not be distracting during work, the hand will not reach for a "harmful" sandwich. Buckwheat, oatmeal, millet, barley porridge is a healthy and nutritious product.

Methods for making porridge

The recipes for making porridge are quite similar:

Combine one part of the cereal (pre-rinse) and 2 parts of water, cook over low, low heat.
Add salt in a minimal amount, because it provokes the body to “store” water and negatively affects the work of many organs.
Nutritionists do not recommend adding oil to porridge.

Don't like porridge? Not a problem, because there are other delicious analogues and recipes for morning meals. Let's list a few great ideas for breakfast.

Fruit salad

Starting the morning with a fruit salad is both tasty and healthy. To prepare it, peel 1 banana and cut it into rings, disassemble the orange into slices, cut the pear into cubes, mix the ingredients and sprinkle with finely chopped mint and lemon balm (literally 5-6 leaves). And after a couple of hours you can drink herbal tea with honey.

germinated grains

To eat this kind of breakfast, you will need to prepare in advance. To prepare it, rinse 2 tablespoons of whole wheat grains and cover the plate with them. wet wipe. Leave the grain for 2-3 days for germination, the napkin must be constantly moistened. When sprouts appear, this is a sign that the grain can be eaten. Add finely chopped 2 dried apricots and 2 prunes to the sprouted grains. The benefits of this salad can not be overestimated. If you make it a rule to start your day with, you will feel the result immediately. You will notice that the work of the digestive tract has improved, your mood has risen and a new surge of strength has appeared.

Refresh with the mind

Snacks are essential for a healthy and smooth functioning of the body. The principles of proper nutrition are simple, so you can refresh yourself in between:

Raw vegetables (carrot, cabbage, greens, tomato, cucumber).
Unsweetened fruits (apple, kiwi, orange, grapefruit, etc.).
Cereal loaves.
Herbal teas and decoctions.

The ideal option for a snack is delicious salad from cabbage, carrots, beets and parsley. It perfectly cleanses the liver, improves complexion, promotes the growth of nails and hair.

Lunch break

Recipes for delicious lunches amaze with their variety. We can’t do without proper nutrition even in the middle of the day. Several of our lunch dishes will surprise even skeptics.

Vegetable stew

Delicious stew can be prepared quickly and without much cost. You will need: 2 small zucchini, 4 potato tubers, 2 onions, 2 bell peppers, 2 large tomatoes, cilantro, parsley, dill, basil and a little olive oil.

Peel potatoes and onions. We cut the potatoes into circles and line the bottom of the dish with them, sprinkle with chopped onions in half rings, put the chopped bell pepper on top, a layer of zucchini, cut into rings, sprinkle with finely chopped greens and put a layer of tomatoes on top in the form of circles. Lightly salt everything. Repeat all the manipulations in the same sequence, laying out all the remaining ingredients. Add vegetable oil to taste, pour ½ cup of water and simmer under a closed lid for ½ hour. Sprinkle with finely chopped garlic before serving.

Mushrooms "Olympic"

Half a kilo of mushrooms is peeled. Water (200 g), lemon juice, olive oil (20 g) are mixed and put on moderate heat. After 5 minutes, cumin, laurel, coriander, garlic, onion, sweet pepper are added. Everything should be stewed for 30 minutes, after which the mass is crushed in a blender. This mediterranean tasty sauce should cover the prepared mushrooms. It remains to boil them for 4 minutes, add ripe tomatoes and leave for another 5 minutes until boiling.

The above recipes will not take much precious time to cook, and the taste and aroma will enchant any culinary skeptic.

Evening delights

For dinner, you usually want something simple, but at the same time tasty. We remember that contemporaries have very little free time. Our delicious recipes help in this case too.

Vegetables in a pot

Vegetables cooked in a clay pot in the oven retain many useful properties. This recipe will help you quickly tasty dish. Potatoes, eggplant, zucchini, tomato, onion and a little greens to taste - cut into cubes, lightly salt and put in a clay pot, put in the oven on a slow fire to stew. Dinner is ready in 40 minutes. Both tasty and healthy.

Braised cabbage

Prepare stewed cabbage for dinner according to the recipe below. Cut 500 g of cabbage into white strips, grate medium-sized carrots on a coarse grater, finely chop the onion, add vegetable oil to taste and put it to stew in a thick-walled dish under a closed lid over low heat. Do not add water, cabbage is stewed in its own juice. 5 minutes before the end of cooking, sprinkle the cabbage with ground dill and coriander seeds.

Complete such delicious dinner you can use a cocktail of apple, carrot, banana, whipped in a blender with 1 glass mineral water with the addition of 1 teaspoon of honey.

Recipes for healthy and tasty food, as well as easy for the stomach, are easy to find in any kitchen in the world. We advise you to experiment with products and combinations of flavors on your own. First, it's interesting. Secondly, it gives confidence and reveals creativity. Thirdly, it has a beneficial effect on well-being and attitude. Do not forget about the three basic rules, and you can always be proud of your figure and health.