Proper nutrition is the key to longevity and good health. Unfortunately, not all popular dishes are equally beneficial for the body. Some contain a lot of cholesterol, others contain starch, and others contain fats. Contrary to the majority opinion, delicious and healthy dishes, the recipes of which are suitable for everyday cooking, may contain meat, fish, and even dressing. Another thing is that they have a special cooking method.
The principles of healthy eating
Firstly, the human body must receive the necessary amount of nutrients daily. Secondly, it is important that only low-calorie and vitamin foods are included in the diet. You should not starve yourself. For an ideal figure and a healthy body, you need only a properly selected diet, which will include almost all everyday foods.
When compiling the menu, you should remove too high-calorie dishes from it. It should be noted right away that the key to proper nutrition is to reduce the volume of servings and increase the frequency of their intake. It is recommended to eat 4-5 times a day. Eating up is strictly prohibited. In this case, the stomach cannot digest a large amount of food, and the microcomponents from the products do not have time to break down and absorb into the blood.
Dinner should be no later than 18 hours. After that, it is allowed to eat one fruit or drink a glass of low-fat kefir. It is important to understand that when eating, saturation does not come immediately, so it is not recommended to take the supplement, citing residual hunger.
Healthy Vegetable Dishes
As you know, the lowest calorie product is considered greens. It is she who is the basis of the dietary salad "Beets with mozzarella cheese." Such a dish will decorate any festive table. The composition includes:
- 1 small beetroot
- 100 g of lettuce (a mixture of varieties),
- 200 g mozzarella cheese,
- 2 tbsp. l olive oil,
- 1 tbsp. l lemon juice
- pepper, salt.
It is also not superfluous to season the salad with a pinch of dried herbs for a spicy flavor. The recipe for a healthy dish implies one secret ingredient - sunflower seeds without husks (up to 20 g). The salad is prepared very simply: boiled beets are diced, mixed with greens and
cheese balls and seasoned with oil, lemon and other flavors.
Another very nutritious and healthy
vegetable dish is
baked zucchini in an omelette with sauce. It is worth noting that they can be served on the table both hot and cold. The recipe for a healthy dish is quite easy, although cooking will require about 1.5 hours. To do this, you will need 4 medium zucchini, 1 large tomato, 10 eggs, garlic and dill to taste.
Zucchini are cut lengthwise into thin strips and are well oiled. Tomatoes and dressing are ground in a blender. Then the zucchini is baked (40 minutes), doused with tomato sauce and beaten eggs. After this, the dish should be kept in the oven until golden brown. Can be decorated with basil.
Healthy fruit dishes
One of the most common low-calorie desserts is considered "Currant pleasure." It is worth noting that this fruit dish is allowed even with strict diets, it is also very beneficial for the body due to the large amount of vitamins. The composition of the ingredients includes 150 g of currants, 3 apples and lemon juice.
The first step is to rinse the fruits and berries well. Then the apples are peeled and peeled, diced and sprinkled with lemon juice. After 10 minutes, the fruit must be extinguished over low heat until it becomes soft. After this, applesauce is mixed with currants, which is subsequently poured into molds and baked for about 20 minutes.
Another recipe for a healthy dish was the uncomplicated name "Strawberry Dessert." It consists of only fresh berries. The proportions are as follows: 100 g of strawberries, 50 g of currants, 50 g of raspberries, 50 g of blueberries. For decoration, a sprig of basil is used. Mashed potatoes are made from strawberries, which fill the remaining berries.
Healthy Chicken Dishes
Poultry fillet is considered the lowest calorie meat product in traditional cooking. In addition, recipes for simple and healthy chicken-based dishes are available to every housewife. The most common of these is a baked bird in a sleeve with vegetables. The composition of the dish includes:
- 0.5 kg chicken fillet,
- 0.5 kg of potatoes
- 1 bell pepper
- 1 tomato
- 1 handful of olives
- oil, spices.
Poultry meat is cut into pieces. Raw vegetables (in small cubes) and spices are added to it. All ingredients are mixed and tied in a sleeve. Bake 40 minutes (180 degrees). The recipe for a healthy royal chicken entails the use of the following products: 0.5 kg of boiled poultry fillet, 150 g of bell pepper (various 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 chopped and stewed for about 15 minutes. A dressing dressing is made from flour, butter, milk and broth. Then the chicken and vegetables are cut, mixed with mushrooms, salted. The final step will be fillet dressing sauce and stewing about 30 minutes.
Healthy Seafood
Very sophisticated, aromatic and dietary is the Salmon Profiteroles dish. The recipe for a healthy snack includes: 100 g rye flour, 150 g low-fat cottage cheese, 180 ml water, 80 g salted salmon, 30 g red caviar, greens and butter. At first, a lush dough is kneaded, balls (5 cm) from which are baked for half an hour. Salmon with cottage cheese is prepared separately. Both ingredients are whipped with a blender and added to the buns as a filling. Caviar is served as a decoration.
Stuffed pineapple with shrimp is not only tasty, but also very vitamin. The ingredients include honey, lemon and orange juice, oil, salt, spices. For 4 servings, products are needed: 1 kg of chopped pineapple, 300 g of peeled fried shrimp, 150 g of grated cheese. All ingredients are mixed and served as a salad.
Healthy Meat Dishes
Many nutritionists and gastroenterologists advise their patients to eat as much rabbit fillet as possible. The recipe for a healthy dish based on such meat also includes the ingredients: 1 onion, 300 g broccoli, 400 mg sour cream, 2 medium carrots, 200 g beans, 10 g dried rosemary, garlic, butter, seasoning. For one serving, 1 kg of rabbit fillet is sufficient.
The meat is cut, soaked for 1 hour, seasoned and fried well. Separately prepared gravy of vegetables. Then all the ingredients are mixed and stewed for about 15 minutes.
Another useful recipe among the components provides 300 g of boiled beef, 4 eggs, 2 onions, 5 tbsp. l ground crackers, oil, herbs, spices. The meat is cut into small slices. Vegetables and greens are chopped. Slices of beef dipped in a beaten egg, dressing and crackers. Bake with vegetables.
Healthy sweet food
Oddly enough, cakes can also be low-calorie and rich in vitamins. Properly cooked fruit desserts are healthy diet foods. The recipes of such cakes are striking in their variety. The main thing is to use only low-calorie foods.
One of the most common healthy desserts in the diet is peach-curd cake. It is also a low-carb meal. The composition includes 0.5 kg of cottage cheese, 2 eggs, 2 tbsp. l oatmeal and semolina, 1 tbsp. l honey. Fruit jam will be used for the layer, and 1 can of canned peaches for decoration. All ingredients are whipped with a blender. The mixture is poured into a mold and baked for about 30 minutes. The cake should be cut lengthwise and laid with a thick layer of jam, garnished with peaches.
Healthy meals for children
The daily diet of the child should be saturated with vitamins, minerals and other trace elements important for health. This is especially true for babies up to 2 years old. Vitamin salads are the most healthy dishes for children. The recipes may be different, but the basis should be the same.
The composition of the vitamin salad includes apples, cherries, pears, tomatoes, cucumbers, carrots, celery, grapes and herbs. As a dressing will be fat-free sour cream and lemon juice. Depending on the formulation, the composition of the ingredients may vary, as well as their proportion. To make a salad, it is enough to finely chop all the products and mix with sour cream.
Also, young children really like fried bananas. It is both healthy, and vitamin, and diet, and piquantly crispy dish. For 1 banana, 15 g of oil is enough. Salt and flour are not required.