In the middle of the day, the body begins to require additional calories to restore strength and efficiency. Do not deny him this, because a rational and reasonable feeling of hunger is a serious “bell” that energy resources are running out.
Composing the menu for lunch, you do not need to calculate calories too carefully, even if you are on a diet – they still have time to digest and waste on physical activity during the second part of the day. It is much more important to control the quality of the food eaten – the balance of proteins, lipids, carbohydrates and the presence of useful components. It is necessary to start dinner with a hot soup and only then move on to the second, more nutritious, dish. At the end of the meal, you can afford a small piece of dessert – the main thing is that it is prepared from healthy and healthy products.
Cooking soup: tasty healthy food for any occasion
The first dish is an indispensable component of the lunch menu. They have no equal in the prevention of serious ailments of the gastrointestinal tract. In addition, hot broths restore the fluid balance in the body, stimulate the enzymatic function and improve digestion. And thick soups, puree of legumes and vegetables due to its delicate texture gently envelop the mucous walls of the stomach and prevent the appearance of heartburn and heaviness in the stomach. Therefore, the recipes for hot and tasty first courses should be at all hostesses!
Delicious zucchini cream soup
This soup will become a favorite dinner dish for all lovers of healthy, nutritious and delicious food! Prepare it easier than ever, and the result will surpass all expectations.
You will need:
1 medium sized zucchini;
15 g of vegetable (sunflower, olive or flaxseed) oil;
½ cup of pasteurized milk;
1 teaspoon freshly squeezed lemon juice;
greens, spices and herbs (depending on taste preferences).
Peel the zucchini and eggplant, cut the core with the seeds, and chop the flesh into small slices.
Place the vegetables in a saucepan, pre-sprinkled with oil, and simmer for 10-15 minutes on low heat.
Add milk, lemon fresh juice and mix thoroughly. You can also add a few drops of soy sauce – it will give the dish a spicy flavor and a salty flavor.
Leave the soup to stew for another 15 minutes, stirring occasionally.
Grind the finished dish with a blender until mashed, then add herbs and herbs.
It is better to eat the soup immediately after cooking, as soon as it cools a little.
Rich Lentil Soup
Vegetable proteins contained in lentils contribute to rapid saturation and improve digestion. Soup with the addition of this product is particularly relevant in the winter cold, because lentils activate blood circulation, and thus helps to warm up in cool weather.
To prepare the soup will require:
2 potato nodules;
1 cup (about 200 g) green lentils;
100 g of green beans;
½ tsp ground ginger root;
1 tablespoon vegetable oil;
2 liters of water.
Boil well-washed lentils for half an hour, then add the chopped potatoes and leave for another 15-20 minutes. During this time, chop the carrots on a large grater, chop the tomato with a knife and send them to be passaged in a pan, pre-oiled. You can add greens or ground ginger to vegetables – the smell will be indescribable!
Put the cooked sauté in the soup at the same time as the green beans and leave the dish on low heat for another 5-7 minutes.
Bean soup “Peasant”
It is difficult to overestimate the benefits of beans in the daily diet! It is an indispensable source of iron, magnesium and potassium, which are necessary for high-quality and full-fledged work of the cardiovascular system and strengthening the immune system. If you cook bean soup at least 1-2 times a week, you can provide the body with the necessary amount of protein and beneficial trace elements.
300 grams of beans;
2 liters of water;
50 grams of rice;
1 tablespoon flour;
Soak the beans better in advance (at least 3-4 hours before cooking the soup). This will shorten the cooking time. After the beans have swollen, put on the stove and boil for about an hour.
Cut the peeled and washed potatoes into cubes and rub the carrot on a large grater.
In a separate saucepan, boil water, add the boiled beans, vegetables and pre-washed rice.
Dissolve flour with warm water and stir so that there are no lumps left.
Gradually pour the flour solution into the boiling soup, stirring it constantly.
Leave the soup to simmer for about 30 minutes.
Add finely chopped greens (dill, parsley, green onions) – and you can serve to the table!
Peasant bean soup is perfectly stored in the refrigerator for 1-2 days, so you can cook several servings at once.
Potato casserole – perhaps one of the most popular dishes of proper nutrition, which can be prepared in a hurry. Since mushrooms are heavy food, it is recommended to eat them at lunchtime, and not at dinner.
300 g of champignons or chanterelles;
1-2 medium tomatoes;
1 Bell pepper;
2 tablespoons of vegetable oil;
seed seeds (to taste);
100 g of hard cheese *;
150 g low-fat sour cream.
* Cheese must not contain animal rennet.
The secret to making healthy and tasty casseroles:
Cut peeled potatoes into thin slices.
Rinse the mushrooms thoroughly, chop and stew for 5-7 minutes in a frying pan, adding spices and jeera seeds to taste.
Separately stew sliced tomatoes with bell peppers.
Lubricate the baking sheet with vegetable oil and lay out in the following order: potatoes – mushrooms – potatoes – stewed vegetables.
Sprinkle sour cream evenly over the future casserole and sprinkle with grated cheese.
Place the pan with mushroom casserole in the oven preheated to 180 degrees for 40 minutes.
As soon as the dish with a wonderful forest flavor is cooked, remove it from the oven, cover with a cotton or linen napkin and let it cool slightly. Hearty and tender casserole is ready!
Millet porridge “Pumpkin”
The recipe for tasty and nutritious millet porridge will be useful for every hostess who cares about the health of their households. Such a dish will energize and restore vitality spent in the morning.
What is required for cooking porridge?
100 g of millet;
150 g of juicy pumpkin pulp;
greens and spices to taste.
Send the sliced vegetables to the skillet. Stirring occasionally, add spices and herbs. After 10-15 minutes, add millet to the vegetables, add the required amount of cold water and simmer for an hour, until all the water has gone.
Millet porridge “Pumpkin” is perfect for a full meal. And to give it a delicate creamy taste, you can add a little savory yogurt without fruit additives or sour cream before serving.
Pilaf with chickpeas
Traditional Georgian pilaf is a fairly hard food for digestion. But if you prepare it according to a special recipe for proper nutrition, you can not only get a delicious dish, but also replenish the reserves of vegetable fats, proteins and fiber in the body.
1 cup or 200 grams of rice (it is better to take steamed – so the pilaf will turn out more crumbly);
2 ripe (preferably soft) tomatoes;
1 cup chickpea;
2 glasses of water;
spicy herbs (added to taste).
It is better to soak the chickpeas in the evening, so that it softens well. After that, boil it in a saucepan until fully cooked.
Cut the cleaned carrots into thin Korean straws and send them to a cauldron or a cast iron skillet with a thick bottom, in which you plan to cook pilaf.
Stew the carrots for 3-5 minutes, add the tomatoes, mashed with a fork, and mix.
Add rice to vegetables, add boiled chickpeas and pour in the required amount of water.
There also place your favorite spices and herbs to taste.
Cover the pan with a lid and simmer pilaf over low heat for 30-40 minutes. After that, remove it and leave it “walk” for another 10-15 minutes.
Delicious and healthy dinner dish is ready! Serve the pilaf hot, and if desired, you can sprinkle it with lemon juice or a few drops of soy sauce.