Preparing with the help of a photo. Recipes.

Preparing the right dishes according to these recipes with the help of a photo is easy and simple, and each of them can be a great example of a healthy diet and lead to weight loss.

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Autumn pumpkin recipes, part 2

Hello everyone! For those who does not know, I am in United States at the moment. It was my first real Halloween in US, I have never seen so many children dressed like little monsters, superheroes or cute fairies. That was awesome. We did not have time to decorate the house, but we have got a Halloween bucket, lots candies and pumpkin tools) Still did not have chance to carve the pumpkin, but it is not the end) You know, in Ukraine we do not celebrate it this way. Honestly, it is not our culture and only last a few years the night clubs started to offer Halloween parties and children got to learn about Halloween celebration at schools.

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15 unusual vegetable salads

1. Salad with tomatoes, zucchini and mozzarella


4 zucchini;

2 tablespoons of olive oil;

salt to taste;

ground black pepper – to taste;

400 g of cherry tomatoes;

150 g of mozzarella in balls;

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Healthy breakfast recipes

Familiar from childhood saying “Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy” has a completely logical and competent medical justification. Food, which nutritionists recommend to use in the morning, should be light and at the same time nutritious in order to awaken the metabolism from a night’s sleep, to invigorate the body with a loading dose of vitamins and to bring in a generous portion of energy resources necessary for the realization of future plans for the day.

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7 original dishes with tangerines

French salad with chicken and tangerines

Per 100 grams: 64.12 kcal  / 8.54proteins / 1.96 fats / 2.47 carbs


chicken fillet – 250 g

Chinese salad – 150 g

cucumbers – 150 g

tangerines – 2 pcs.

French mustard – 1 tbsp.

salt – 1 pinch

Balsamic vinegar – 1 tbsp.

ground black pepper – 1 pinch

olive oil – 1 tbsp

1. Chop the boiled breast into cubes. Slices of tangerines clear of the film and seeds, cut in half.

2. Cut the cucumbers into cubes. Salad leaves chop into thin strips.

3. Mix all products.

4. For refueling, combine mustard, vinegar and oil in a cup.

5. Put the salad on the dish and pour the mustard sauce.

Salad roll with tangerines and chicken

Per 100 grams: 152.36 kcal / 18.76 proteins / 6.76 fats / 4.82 carbs


chicken breast – 2 pcs.

tangerines – 3 pcs.

walnuts – 100 g

prunes – 7 pcs.

pepper, salt – to taste

1. Soak prunes in boiling water for 1 hour. Peel the tangerines and peel off the white film.

2. Cut each half of the fillet into 2 parts and beat it with a hammer. Salt and pepper.

3. Chop the nuts with a knife or in a blender. Sprinkle meat with nuts, put prunes and tangerines on top.

4. Wrap the fillet with the filling in a roll. Cover it with cling film.

5. Cook the roll in a double boiler for 40 minutes.

6. Slice the roll and serve it with hot or chilled salad leaves.

Salad with tangerines, cheese and mushrooms

Per 100 grams: 91.56 kcal / 5.4 proteins / 4.79 fats / 6.41 carbs


liquid honey – 1 tsp.

hard cheese – 220 g

tangerines – 6 pcs.

mild mustard – 1 tsp

red apples – 2 pcs.

lemon juice – 30 ml

canned champignons – 100 g

natural yoghurt – 1 cup

Bulgarian pepper – 1 pc.

1. Boil and slice the mushrooms (the variety of mushrooms is not decisive, you can take oyster mushrooms or other mushrooms).

2. Wash and peel the apples. Chop the flesh into small cubes.

3. Chop the Bulgarian pepper in small pieces. Tangerines clean and disassemble into slices.

4. Rub the cheese on a coarse grater.

5. Collect the salad: put the apples down, then alternately put the pepper, citrus slices, mushrooms and grated cheese.

6. For dressing, combine yogurt with mustard and honey. Add a couple of tablespoons of fresh lemon juice, mix well.

7. Pour the resulting sauce over the appetizer.

Mandarin Dishes: Diet Salad with Squids

Per 100 grams: 54.39 kcal / 2.68 proteins / 1 fats / 8.82 carbs


squid – 1 pc.

savoy cabbage – 30 g

soy sauce – 2 tbsp.

Tomato – 2 pcs.

apples – 1 pc.

tangerines – 2 pcs.

black sesame – 1 tsp

1. Pre-boiled squid cut into rings.

2. Cut tomatoes, apple and tangerines into cubes.

3. Add the chopped savoy cabbage.

4. Dress the salad with the sauce and sprinkle with black sesame.

Mandarin Diet Cheesecake

Per 100 grams: 96.27 kcal / 8.71 proteins / 1.91 fats / 10.95 carbs


chicken egg – 2 pcs.

stevia – 3 g

flax flour – 100 g

baking powder – 1 tsp

cocoa powder defatted – 1 tsp.

kefir 1% – 200 ml

Ingredients for the filling:

cottage cheese 0% – 250 g

natural yogurt 0% – 6 tbsp.

agave syrup (can be replaced with maple syrup, honey, Jerusalem artichoke syrup or sweetener) – 5 tbsp.

Mandarin (squeezed juice) – 1 pc.

water – 100 ml

agar-agar – 2 tsp

Ingredients for decoration:

Mandarin (squeezed juice) – 1 pc.

Jerusalem artichoke syrup – 1 tbsp.

water – 150 ml.

agar-agar – 1 tsp

1. Make a cake. To do this, first beat the eggs with stevia. Pour in kefir, add flour, baking powder, cocoa and mix.

2. Place the dough in a split form, with your fingers evenly spread the dough across the bottom of the form.

3. Bake at 180 ° C in a preheated oven for about 40 minutes.

4. Make a soufflé: whip curd with yogurt and 3 tbsp. l agave syrup.

5. Mix the juice of one mandarin, water, 2 tbsp. agave syrup and agar-agar and leave to swell for 20 minutes.

6. Remove the cake, cool it, then calcine it with a fork and, if desired, pour syrup: 1 tsp. agave syrup or honey with 30 ml of water.

7. Bring the juice to a boil, boil for 1-2 minutes and cool to 60–70 ° C. Pour this mixture into the curd with yogurt and beat well with a blender.

8. Spread the souffle evenly on the cake.

9. Decorate the cheesecake: put the tangerine slices on the cheese souffle.

10. Mix the second mandarin juice, water, syrup and agar-agar, put it on the stove, bring to a boil. Boil for 1-2 minutes, cool to 70 ° C and pour it on top of the tangerine.

11. Put the cheesecake in the fridge for a couple of hours.

New Year’s Diet Tarts

Per 100 grams: 198.34 kcal / 7.85 proteins / 2.4 fats  / 36.82 carbs

Ingredients for the dough:

oatmeal – 30 g

kefir 1% – 1 tbsp.

Half-flour – 50 g

egg white – 1 pc.

corn flour – 30 g

coconut flour – 20 g

Chia seeds – 1 tbsp.

banana – 1/3 pcs.

baking powder – 1/4 tsp.

Ingredients for the filling:

banana – 50 g

cottage cheese 0% – 150 g

kefir 1% – 2 tbsp.

Stevia (sugar substitute) – 1/2 tsp.

dried cherries – 4 pcs.

Matcha tea – 1 tsp

dried mandarin – 1 pc.

skimmed milk powder – for sprinkling

1. Preheat oven to 180 ° C.

2. Blend a banana, protein and kefir with a blender.

3. Mix well half the meat, corn, oatmeal and coconut flour, chia seeds and baking powder. Then add the liquid banana-kefir mixture to them and knead the dough.

4. Roll 4–5 balls out of dough, from which then form tarts on a silicone mat.

5. Blender whisk all the ingredients for the filling, except cherries and mandarins.

6. Put the stuffing on the tartare, garnish with chopped dried fruit.

7. Baking the oven for 25 minutes.

8. Remove the tarts and sprinkle with dry skimmed milk.

Tangerine slices in chocolate

Per 100 grams: 278.24 kcal / 5.31 proteins  / 19.25 fats / 22.98 carbs


tangerines – 3 pcs.

chocolate (we recommend taking bitter chocolate 80–90%) – 100 g

pistachios – 50 g

1. Clean tangerine slices from films and veins and put them in the freezer for 10 minutes.

2. Clean the pistachios and grind them in a blender to fine crumbs.

3. Break the chocolate into pieces and melt in a water bath.

4. Dip each slice of mandarin in chocolate and place on the parchment.

5. Sprinkle pistachio on top and refrigerate for 10 minutes.

3 dinner recipes for only 300 calories

Green Cream Soup

2-3 servings:

400 g frozen green peas

200 ml of 10% cream

1 handful of mint leaves

1 handful of parsley leaves

Salt – to taste

What to do:

1. It is necessary to boil the peas in a little salted water, when it is cooked – drain the water, while leaving about a glass in a saucepan.

2. With blender need to chop the peas with greens, then add the cream with water and mix again.

3. You need to adjust the thickness of the soup when you add water. The soup should turn out like thick sour cream.

4. Ready porridge to taste. If not enough salt, add the required amount of mashed potatoes. Then decorate the portions with delicious natural yoghurt.

In one portion: 200 kcal.

Tuna and Spinach Salad

2-3 servings:

50 g spinach

1 boiled egg, finely chopped

1 cup whole grain pasta cooked

1 can of tuna fish in own juice

1 tbsp. of yoghurt

1 tbsp. Dijon mustard

Fresh Dill

Salt and pepper – to taste

What to do:

1. In a salad bowl, mash the tuna with a fork, add the eggs, pasta, chopped dill, mayonnaise and mustard to it.

2. Salt and pepper future salad and mix well.

3. Serve with the spinach leaves on top.

In one portion: 290 kcal.

Omelet with vegetables and bean sauce

For 1 portion:

2 eggs

½ diced tomato

½ hot pepper, finely chopped

½ small onion, chopped

1 tbsp.  of milk

2 tbsp.  canned beans in tomato sauce

2 tsp. vegetable oil

Salt, pepper – to taste

Fresh cilantro to taste

What to do:

1. Heat the oil in a skillet and fry the onions until soft.

2. Add the tomatoes, and in the meantime, beat the eggs, milk and spices in a bowl.

3. Pour the vegetables in the pan with egg mixture, cover with lid and take up the sauce.

4. Mash the beans with a generous share of tomato gravy, mix with finely chopped hot peppers and cilantro.

5. Put the finished omelet on a plate, beside the bean paste and enjoy.

In one portion: 300 kcal.

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Dietary salads

Cabbage – carrot mix

White cabbage – 300 g

Carrots – a pair of pieces

Apples – a pair of medium in size

Vegetable oil – 60 mg

Lemon – half citrus

Parsley – 20 g

1.Grind carrots, cabbage, apple.

2.Squeeze juice from a lemon, add to products.

3.Salad need to enrich with oil, chop greens, and salt.

4.Everything need to mix, leave for half an hour in a cold place.

Chicken Cheese Delight

Chicken fillet – 300 g

Hard cheese – 100 g

Bulgarian red pepper – half

Greens – 20 g

Low-fat sour cream – 3-4 tbsp. l

Some salt

1.Boil Chicken fillet, cut into small pieces.

2.Cheese, pepper cut on straw shape and mix with fillets.

3.The resulting mass need to fill with sour cream, decorat with greens, add salt.

Vegetable harmony with nuts

Radish – 2 pcs.

Cucumber – one small

Celery – one stem

Any greens – 20 g

3-4 nuts walnuts

Olive oil – 50-80 g

Natural yoghurt – 100 g

Salt – Pinch

1.Peel radish and cucumber cut, add chopped parsley, celery, nuts.

2.The mass need to mix, season with oil, yogurt, salt at the end.

Mango cucumber union

Mango – 1 pc.

Green cucumber – 2 pcs

Green salad – a few leaves

Bulgarian red pepper – 1 pc.

Lemon – half

Vegetable oil – 50 g

Salt as desired

1.Cut mangoes, cucumbers into cubes.

2.To combine cut products with red pepper,which cut on rings, squeeze lemon, add oil, salt.

3.The mixture need to mix thoroughly and leave for half an hour in the refrigerator.

Cheese Beat Alliance

Beetroot – one small

Soft cheese – 50 g

Spinach – 30 g

Pumpkin seeds – a handful

Olive oil – 50 g

Salt to taste

1.Beets need to cook until they are fully cooked, peel them, cut into slices.

2.Wash and dry spinach is put on a plate, on top of beets add chopped cheese, pumpkin seeds.

3.Pour oil into the salad, add salt.

Rice-corn joy

Rice – 100 g

Egg – 1 pc.

Sweet corn (from under a can) – 100 g

Crab sticks – 70 g

Kefir – 50-100 g

Greens – 20 g

Some salt

1.Cook rice and combine it  with corn, sliced ​​crab sticks.

2.Cook a hard-boiled egg, grind on a grater, add to the resulting mass.

3.Salad need to fill with kefir, salt, decorat with finely chopped greens.

Fruit and vegetable mix with honey

Pumpkin – 180-200 g

Carrots – one medium

Apple sweet – a couple of pieces

Walnuts – 30-50 g

Honey – 1 tbsp.

1.Peeled pumpkin need to ground on a grater, mix with mashed carrots.

2.Peel apples, clean from the core, rub on a grater.

3.Crush the nuts with a knife.

4.All products combine, enrich with honey, mix well.

Beet-nut mix

Beetroot – a pair of small root vegetables

Walnut nuts – one handful

Prunes – 50 g

Yogurt – 100 g

Garlic – 1 clove

1.Beets need to be pre-boiled, peeled, ground on a grater.

2.Prunes cut into circles.

3.Crush walnuts with a knife.

4.Mix the products, add grated garlic, salt.

5.In the end, the mass need to enrich with yogurt.

Mix with chicken, apple, celery and walnuts

Chicken fillet – one small piece

Celery stalk – 1 pc

Green apple – 1 pc

Grapes – one small twig

Walnuts – one handful

Lemon juice – to taste

Natural yoghurt – 100 g

1.Separately cook chicken fillet for 15 minutes. Broth can be enriched in the process of cooking carrots, one onion, a pair of bay leaves.

2.After the specified time, leave the broth for another 15 minutes.

3.Crush the nuts with a knife, dry them in a pan.

4.Cut celery, grapes in half, an apple and cooled fillet in small pieces.

5. Mix all products, season with yogurt, sprinkle with salt.