by Teresa Moore
In mashed potatoes, pour a little hot milk, stir and beat whisk, add more milk and repeat the procedure, etc., until we get the right consistency. You can do this with a mixer.
Let's add cinnamon. Salt to taste, as a rule, very, very little.
The soup is brought to a boil, but not boiled. The dish is ready. You can pour on plates. And you can pour the pumpkin soup-mashed potatoes into a baked pumpkin.
Pumpkin with lentils
Ingredients:
Pumpkin - 350 g
Lentil green - 1 glass
Mushrooms champignons - 150 g
Onion-turnip - 2 pcs.
Garlic - 2 large slices
Chili pepper - 0,5 pcs.
Pine nuts - 50 g
Flour - 1 tbsp.
1/3 lemon juice
Vegetable oil - 2-3 tbsp.
Salt
Preparation:
Lentils necessarily rinse, boil in unsalted water. Take 2 glasses of water, i.e. by volume twice as much as lentils. We remember that lentils belong to those products that are better to digest than not to cook. Let's drop it in the colander. Peeled nuts fry in a dry frying pan. Pump the pumpkin, cut into small cubes, roll in a mixture of flour and salt, fry in oil. Mushrooms are washed, cut, fry. Cut the onions and put them in a deep frying pan over low heat. Add crushed garlic and chili and leave for another 5 minutes. Carefully observe that the dish does not hit the seeds of chili, because in them is the main bitterness. Add a pumpkin. We mix it. Pour a little water and put it all together until the pumpkin is ready. We add mushrooms and lentils, salt, juice of lemon. Stew out another 3-4 minutes. When serving, sprinkle nuts.
Sea Salad
Ingredients:
Calamaries peeled - 600 g
Shrimp peeled - 500 g, it is better to take small shrimps, then they do not grind.
Salted cod of cod - 100 g
Apples - 1 pc.
Eggs - 2 pcs.
Vegetable oil - 3 tbsp.
Apple vinegar - 2 tsp.
Dill or parsley greens
Preparation:
First we will make a dressing from caviar:
We'll cook the eggs. Separate the proteins from the yolks. Proteins are cut into small cubes. We will use proteins later in the salad, but not in the dressing. Yolks with a fork. Oil will be poured into caviar and apple cider vinegar. Good mix. We add yolks, mix well. The dressing is ready, it has approximately the density of mayonnaise. Squid washed, cleaned, boiled in unsalted (!) Water. Let's cool it, cut it into strips. Prawns boil in unsalted (!) Water. We cut the apples into cubes. We mix squid, shrimp, egg whites and apples. Add the dressing and mix again. In the presence of very salted roe, salt is not necessary. Garnish with dill.
Cabbage salad with kiwi
Ingredients:
Red cabbage - 0.6 kg
Kiwi fruit - 2 pcs.
Garlic - 3 slices
Pine nuts - 50 g.
Cranberry-10-15 berries
Juice of half a lemon
Balsamic vinegar - 1 tsp.
Olive oil - 50g
Salt
Preparation:
Pine nut in a dry frying pan. Cabbage finely chopped. In order for the cabbage to become soft, it is useless to grind it. Cabbage does not become softer, but in beauty it will lose. Cabbage should be poured with steep boiling water for a few minutes, then discarded in a colander, then sent under a stream of cold water. Cabbage will change color, but restore it if you pour it with some acidic solution. Pour her lemon juice. Kiwis clean and cut into small cubes. Let's make a dressing, mixing olive oil, balsamic vinegar, chopped garlic and salt. Combine the kiwi and cabbage, add the dressing and mix. Top with a few whole berries cranberries and nuts.
Chicken chops with sesame seeds
Ingredients:
Chicken breasts - 2 pcs.
Flour rye - 2 tbsp.
Eggs - 1 pc.
Sesame - 4 tsp.
Vegetable oil for frying
Pepper, salt
Preparation:
Chicken breast, dry. We beat off, putting in a plastic bag. With a pepper, salt. We pan the chop on both sides as follows:
Whipped egg - flour - beaten egg - sesame. Sesame is better for pouring on meat, and do not crumble meat in it, as in flour, do this: Pour sesame to one side of the chop. Put the meat on the heated frying pan with the nuts down.
Sprinkle the top side with sesame seeds. Fry from both sides until ready. A side dish of raw vegetables.
Rocket salad with onions and nuts
Ingredients:
Ruccola - 50 g
Red onion - 1 pc.
Cedar nuts, fried in a dry frying pan, - 1 tbsp.
Balsamic vinegar -2/3 1 tsp.
Vegetable oil - 1 tbsp.
Pepper
Salt
Preparation:
The onion is cut into half rings. We shall salivate, pepper. Add the vegetable oil and balsamic vinegar. We mix it. Ruccola it is cut large. Add to the onions, mix. Top with nuts.
Jerusalem artichoke with sour cream
Ingredients:
Jerusalem artichoke - 300g
Tomatoes - 100 g
Cucumber - 100 g
Onion-turnip lettuce - 1 pc.
Egg boiled - 1 piece.
Garlic - 1-2 cloves
Sour cream - 150 g
Dill and parsley greens
Preparation:
Separate the protein from the yolk. Protein thinly cut. The yolk is carefully rinsed in a small amount of sour cream. We will crush cloves of garlic. Finely chop the greens of parsley and dill. Let's mix it with the rest of the sour cream. We will salivate and pepper to taste. Jerusalem artichoke carefully and clean. We put in cold water, so as not to darken. Three on a large grater (before rubbing, wipe with a paper towel) and immediately mix with the dressing, so as not to darken. We shift the slide into a suitable plate. We cut tomatoes and cucumbers into cubes, and onions - thin rings. We lay out beautifully on a plate.
Caviar with a new recipe
Ingredients:
Herring salted - 1 pc.
Chopped parsley root - 2-3 tablespoons
Shredded carrots - take the eye so that the carrots along with parsley by volume was slightly less than the chopped herring. You can take frozen carrots and parsley.
Vegetable oil - 1-2 tbsp.
Onion - turnip red - 1 pc. small
Green onion - several feathers
Preparation:
We will admit on a frying pan on water carrots and parsley. Let's cool it. We take the herring. Gutted and cleaned. Choose all the bones, carefully choose. This case is very boring, but necessary. I am glad that this is the only difficulty in preparing this dish. To make your life easier, you can take salted mackerel instead of herring. Let's pass the herring through the meat grinder. Then again, let's go through the meat grinder along with carrots and parsley.
Well, everything is mixed. Transfer the resulting mass into a suitable container. Pour over the top with vegetable oil.
Mushroom salad with liver
Ingredients:
Champignons - 250 g
Chicken liver - 200 g
Corn canned - 150-170 g
Cheese mozzarella light - 100 g.
Onion-turnip, better salad, - 1 pc.
Apple vinegar - 1 tsp.
Vegetable oil for refueling - 3 items of l.
Vegetable oil for frying
Flour for breading
Ground pepper, salt
Greenery for decoration
Preparation:
Prepare the dressing, for this we mix vegetable oil, salt, pepper and vinegar. We chop the onion and fill it with a dressing. Liver roll in flour, fry in vegetable oil. Let's cool it. Let's cut it. Champignons will be cut into slices. Fry. Dice the cheese into cubes. Prepared foods are mixed. We'll add corn. Let's add a bow with dressing. If necessary, we finish the saline. When filing decorate.
Easy fitness salad
Ingredients:
Chicken breast - 2 pieces
Avocado - 1 Piece
Lemon - 1 piece
Onions - 0.5 Pieces (red)
Olive oil - 4 items. spoons
Green beans - 100 Grams
Rucola - 1 bunch (or spinach)
Sugar - 0.25 teaspoons
Black ground pepper - 0,25 Teaspoons
Salt - 0.25 teaspoons
Preparation:
Rinse the lemon well. Remove the zest from it. Combine it with the squeezed juice of the same lemon. Add to the lemon oil, salt, sugar and pepper. Stir well the ingredients. The dressing is ready! Half of the resulting mixture is applied to the breast. Leave it for 15 minutes to marinate. Then cook the chicken for a couple until ready. Cool it down. Peel onion, chop it thin half rings. Beans are scalded with boiling water and then discarded in a colander. Avocado wash, peel and slice. Rinse tomatoes and cut into halves. Combine all the ingredients of the salad. Season it with the remaining sauce.
Tomato and bean salad
Ingredients:
Tomatoes - 3 Pieces
Canned beans - 450 Grams
Green onions - 3 Pieces
Fresh greens - - To taste
Lemon juice - 2 teaspoons
Salt, pepper - - To taste
Olive oil - 2 teaspoons
Preparation:
My tomatoes and cut into small cubes. In a bowl, mix sliced tomatoes and canned beans (without liquid). We chop the green onions with small rings. Fresh greens (I have parsley and basil) finely chopped and together with green onions add to the salad. Mix lemon juice, olive oil, salt and pepper. We fill the salad with the resulting mixture. Gently mix.
Fish steamed with herbs
Ingredients:
Red Fish - 100 Grams
Greenery (any) - 20 Grams
Olive oil - 2 tbsp.
Lemon juice - 1 teaspoon
Salt, pepper - To taste
Preparation:
We will cook here such a beautiful piece of fish. Greens should be thoroughly rinsed and dried. You can use any greens that you like or have on hand - basil, coriander, parsley, dill, arugula, green onion, etc. We put the greens in the steamer, we put a properly salted and peppered piece of fish on the greens. Cook for a couple of 25 minutes - no more or less, otherwise we will dry the fish. While the fish is preparing - prepare the sauce by simply mixing lemon juice and olive oil. We serve as follows: we put on the plate greens, upstairs - a piece of fish, top with a sauce.
Syrup from Jerusalem artichoke
Ingredients:
Jerusalem artichoke - 800 Grams
Lemon - 1 piece
Preparation:
1. Swallow the Jerusalem artichoke tubers under running water.
2. Clean the tubers from the skin (you can and with the skin, because there is a lot of inulin).
3. Pass through the juicer or grind with a blender or pass through a meat grinder.
4. Squeeze the juice, strain through gauze.
5. Heat up to 50 degrees, no more! While maintaining 50 degrees, heat the syrup for 5-7 minutes. To cool. Repeat 3-4 times to thicken the syrup.
6. Add the lemon juice, to the last preheated.
7. Pour syrup from Jerusalem artichoke into a bottle or jar with a tight-fitting lid.
8. Store in the refrigerator.
Vitamin cabbage salad
Ingredients:
White cabbage - 1/2 Pieces
Tomatoes - 300 Grams
Bulgarian Pepper - 200 Grams
Green - To taste
Olive oil - To taste
Salt - - To taste
Preparation:
Prepare all the ingredients. Cut the greens finely, cut the tomatoes into small slices, chop the peppers into long strips. Shred cabbage. Mix cabbage, tomatoes and peppers. Season with salt and olive oil, sprinkle with herbs. Vitamin cabbage salad is a light summer salad that contains the daily norm of many vitamins and minerals necessary for man.
Tomato dietary gravy to pasta
Ingredients:
50 grams of tomato paste
4 ripe tomatoes
2 cloves of garlic
Greens and spices at will
Preparation:
Preparing the sauce is extremely simple. Remove the skin from the tomatoes. To do this, pour them with boiling water. This process is called blanching. Cut into small pieces, and in a pan mix with tomato paste, chopped garlic and the rest of the ingredients. Stir the spatula, and cook until the sauce thickens. The tomato sauce is ready. Pour in this sauce pasta, sprinkle a little grated Parmesan and fresh parsley. It turns out very satisfying tasty dish, which will be an excellent option for a diabetic lunch. Lazy can freeze portioned sauce in plastic cups. And use, defrosting in a frying pan, just before serving the pasta.
Dietary salad with pineapple and shrimps
Ingredients:
1000 grams of fresh pineapple
300 grams of peeled shrimp
300 grams of canned corn
60 grams of mayonnaise
5 grams of lemon juice
Salt
Preparation:
The whole token of this salad in his serve. We will impose a dish not in a plate, but in boats from its peel. Therefore, it is necessary to clean it very carefully. Cut the fruit in half and cut the flesh. At the same time leave 3-5 ml of pulp on the skin. Remove the solid stem, and cut the flesh into small cubes. Defrost the shrimps.
Do not put them frozen in a frying pan. They are cooked and will be tough and not tasty. Warm up a little oil in the pan, and stir the prawns 3-5 minutes stirring. You can pour a little. Now mix the pineapple, shrimp and corn with mayonnaise. Add the lemon juice. Put a simple refreshing salad in the pineapple skin. Salad ready. This dish is very convenient for a feast, as for 100 grams only 1 bread unit. Therefore it is very convenient to consider what was eaten.
Dietary pancakes on yogurt from buckwheat flour
Ingredients:
300 grams of buckwheat flour
300 grams of low-fat kefir
300 grams of water
2 eggs
A pinch of salt
3 crushed sucrasite tablets for pancakes and 2 tablets for cream
1 tablespoon vegetable oil
200 grams of low-fat cream for cream
Favorite fruits and berries to taste
Preparation:
Whisk the eggs. Add salt, sweetener and flour. Stir. If the dough does not seem sticky to you, you can add a little more flour. The fact is that yogurt kefir is different. And the dough can get too liquid. Add water, preferably warm. Stir. Roast the pancakes as usual. A little oil on the hot frying pan, and forward. Sour cream is prepared even easier - mix the sugar substitute with sour cream, and ready. Wrap a little cream in a pancake. Fruits can be added immediately to the cream, or sprinkle a ready-made dish.
Dietary chocolate biscuits with curd cheese
Ingredients:
75 grams of oatmeal
80 ml of low-fat milk
2 eggs
15 grams of honey
8 grams of cocoa powder
120 grams of curd mass
3 grams of baking powder
Preparation:
Mix flour, milk, eggs, cocoa and baking powder in a blender until smooth. Put the resulting dough in a thin layer on a baking dish. Use a silicone mold, or oiled parchment. The thickness should be no more than 5 ml. Bake the cake for 5 minutes at 180 degrees. Note that it should slightly increase in thickness, but do not start to crack. Allow the test to cool. A mold for a cookie, or just a glass, squeeze out cookies. While the dough cools, we'll prepare a paste. For this you just need to mix the cottage cheese and honey. Now we will collect dessert. Take one cookie, spread the curd filling, and cover the top with another cookie. This will form the sandwich form.
Jam from quince without sugar
Ingredients:
5 medium quince fruits
1 lemon
100 ml of water
4 tablespoons of fructose
Preparation:
Wash the quince, and grate on a fine grater. Squeeze out the juice from the lemon, and grate the lemon zest. Mix in a saucepan of quince, lemon juice and zest, fructose and water. Stir. Cook on low heat for an hour and a half. Jam should become a pleasant pink color.
Dietary cookies from buckwheat flour with apples
Ingredients:
125 grams of buckwheat flour
2 apples (400 grams)
20 grams of oat bran
1 teaspoon of olive oil or any other vegetable
Tablespoon of honey
150 ml low-fat kefir or sourdough
Preparation:
Prepared cookies are extremely simple, so will be able to even children. Grate the apple on the grater. Mix all the ingredients, and leave on the table for 15-20 minutes. The dough should become elastic, and mold like clay. If the dough is dry, add a little kefir. Divide the dough into small portions, mold out cookies of any shape, put them on parchment and bake for about an hour at 150 degrees.
Cupcake with honey without sugar and butter
