Proper nutrition is not about mindless diets. This is primarily a healthy and balanced diet, rich in healthy fats, proteins and the necessary slow carbohydrates. We tell 20 excellent recipes for dishes for every day!
1. Turkey meatballs with spinach
All fans of proper nutrition know what a healthy combination of ingredients this is.
You will need: 600 g minced turkey, 90 g oatmeal, 100 g spinach, 1 zucchini, 1 egg, 2 celery stalks, 1 onion, garlic, herbs, spices.
Cooking: Grind vegetables in a blender with spinach, garlic, herbs and oatmeal. Mix all this with minced meat, add an egg, season and knead the minced meat. Form small meatballs and bake in the oven for 25 minutes at 180 degrees.
2. Lentil and sweet pepper salad
It not only fits into all the concepts of proper nutrition, but also completely lean.
You will need: 1 cup lentils, 1 bell pepper, 4 celery stalks, herbs, 2 tsp. Dijon mustard, 0.5 lemon, olive oil, spices.
Cooking: Boil the lentils until cooked, cut the vegetables into small cubes and chop the greens. Mix the lemon juice, olive oil, mustard and spices, and pour over the salad.
3. Braised cabbage with liver
Delicious, healthy, and also quite cheap dish for every day.
You will need: 800 g cabbage, 400 g liver, 1 onion, 1 carrot, 2 tbsp. tomato paste, 2 tbsp. sour cream, spices.
Cooking: Finely chop the cabbage, send it to the pan, pour in 150 ml of water and simmer for 10 minutes until soft. Cut the onion into rings, grate the carrots, fry until golden and add pieces of the liver there. Fry everything together until half cooked. Add cabbage, tomato, sour cream, spices and another 150 ml of water, and simmer all together for 20-30 minutes under the lid.
4. Cream soup of three types of cabbage
If you stick to a healthy diet, then this soup is definitely for you!
You will need: 1.2 l broth, 750 g cauliflower, 350 g Brussels sprouts, 350 g broccoli, 1 leek, 1 onion, 1 bunch of herbs, spices.
Cooking: Chop a regular onion and leek, and fry until soft. Add small florets of cauliflower and broccoli, and finely chop Brussels sprouts. Fry for another 2 minutes, pour in the broth, bring to a boil and cook the soup for 15-20 minutes. Add chopped herbs and spices, and grind everything with a blender until smooth.
5. Braised cauliflower
It turns out that not only white cabbage can be stewed very tasty!
You will need: 600 g cauliflower, 1 onion, 1 carrot, 1 bell pepper, 150 ml milk, 1.5 tbsp. tomato paste, spices.
Cooking: Finely chop the onion, grate the carrots and fry until soft. Add chopped sweet peppers, tomato paste, milk and spices there, and simmer for a couple more minutes. Put small cauliflower inflorescences to the vegetables and simmer all together for 15-20 minutes under the lid.
6. Vegetable Pate of Eggplant and Peppers
A very original vegetable appetizer for sandwiches and tartlets.
You will need: 450 g eggplant, 400 g bell pepper, 80 g peanuts, 2 cloves of garlic, 1 tbsp. olive oil, spices.
Cooking: Cut the eggplant and bell pepper in half and put in the oven for 40 minutes at 200 degrees. Remove the skin from them, send all the ingredients to a blender and beat until smooth.
7. Salad with baked beets and cheese
Light and healthy salads are the basis of any healthy diet.
You will need: 2 baked beets, 100 g of Adyghe cheese, 40 g of walnuts, 200 g of chard or other herbs, 1 bunch of basil, 2 cloves of garlic, 0.5 lemon, 3 tbsp. olive oil.
Cooking: Cut the beets into thin slices, and the cheese into cubes. Randomly chop all the greens and chop the nuts with garlic. Drizzle the salad with olive oil and lemon juice.
8. Cod with vegetables in the oven
Or any other white fish of your choice. Much healthier than fried!
You will need: 200 g cod fillet, 150 g zucchini, 20 g onion, 50 g green beans, herbs, spices, 20 g cheese.
Cooking: Randomly cut vegetables, sprinkle with spices and put in a baking dish. Put the cod fillet on top, season again and sprinkle with chopped herbs and grated cheese. Bake in the oven for 20 minutes at 180 degrees.
9. Cottage cheese apple casserole
Proper nutrition is not a reason to give up your favorite desserts for tea.
You will need: 500 g cottage cheese, 2 tbsp. sour cream, 2 eggs, 2 apples, 1 tbsp. semolina, sugar.
Cooking: Mix cottage cheese, sour cream, eggs, sugar and semolina, beat with a blender. Put half of the mass into a mold, and put thin slices of apples on it. Lay out the rest of the curd mass and bake everything in the oven for half an hour at 190 degrees.
10. Rice soup with vegetables
And to make it even better fit into the standards of proper nutrition, take brown rice.
You will need: 3 liters of broth, 3/4 cup rice, 1 zucchini, 1 eggplant, 1 carrot, 1 bell pepper, 1 onion, 1 tomato, 3 potatoes, 3 garlic cloves, 0.5 bunch of herbs, spices.
Cooking: Bring the broth to a boil and add the washed rice. Add potatoes after 10 minutes. Randomly chop all the vegetables, fry the onions and carrots until soft. When the rice and potatoes are almost cooked, send all the other vegetables, herbs, garlic and spices to the soup. Cook for another 5-7 minutes.
11. Zucchini Chops
We advise you to serve them with any favorite sauce and be sure to eat them hot!
You will need: 2 zucchini, 3 garlic cloves, 2 eggs, 1 cup flour, 1 cup breadcrumbs, spices.
Cooking: Cut the zucchini into slices of 5-7 mm and lightly beat off. Mix with spices and crushed garlic, and leave for 10 minutes. Dip each slice in flour, beaten eggs and breadcrumbs, and fry on both sides.
12. Baked eggplant
With all its simplicity, this is a very independent dish that will adequately fit into a healthy diet.
You will need: 2 eggplants, 2 garlic cloves, 1 tbsp. olive oil, 0.5 lemon, spices, 4 sprigs of parsley, 1 chili pepper.
Cooking: Cut the eggplant in half and make cross cuts on the cut. Lubricate them with oil, sprinkle with spices, put in a mold and bake for 30-40 minutes in the oven at 180 degrees. Mix lemon juice, crushed garlic, chopped herbs and chili, and brush over the cooked eggplants.
13. Salad with avocado and tuna
When you need a quick and easy, but the right snack – this is the recipe!
You will need: 1 cucumber, 2 avocados, 1 purple onion, 1 can of tuna, 4 sprigs of parsley, lemon juice, olive oil.
Cooking: Mash the tuna with a fork, finely chop all the vegetables and chop the parsley. Toss the salad and season it with lemon juice and olive oil to taste.
14. Green pea soup
It turns out great from both fresh and frozen green peas.
You will need: 0.5 cup rice, 200 g green peas, 1 onion, 1 garlic clove, 100 ml cream, 2 mint sprigs, spices.
Cooking: Boil the rice until tender and boil the peas with onions and garlic for 10 minutes separately. Add mint and spices to the vegetables, grind with a blender and adjust the consistency with cream. Add cooked rice, stir and serve soup.
15. Potatoes with cabbage in the oven
A healthy diet is no reason to ignore the existence of the potato. You just need to cook it right.
You will need: 500 g cabbage, 300 g potatoes, 100 g cheese, 1 egg, 2 tomatoes, spices.
Cooking: Coarsely chop potatoes and cabbage, send to a saucepan, add water and simmer for 15 minutes. Send half of the vegetables into a mold and add half of the cheese. Lay out the rest of the vegetables. Whisk the egg with the remaining cheese and brush the casserole. Spread the circles of tomatoes and send the dish to the oven for 35 minutes at 180 degrees.
16. Cabbage salad with cucumbers
Just two main ingredients and a couple of additives – and here is another complete dish for fans of proper nutrition!
You will need: 500 g cabbage, 4 cucumbers, 2 cloves of garlic, 1 bunch of cilantro, 3 tbsp. sesame, 1 tsp zira, sesame oil.
Cooking: Finely chop the cabbage and mash it with your hands. Cut the cucumbers into strips, chop the cilantro and garlic, and sprinkle the salad with sesame oil. Sprinkle it with sesame seeds and cumin.
17. Vegetables in tomato juice
Dietary healthy side dish instead of regular potatoes or pasta.
You will need: 1 bell pepper, 200 g broccoli, 1 onion, 1 carrot, 200 g zucchini, 2 garlic cloves, 200 ml tomato juice, spices.
Cooking: Randomly chop all the vegetables and mix everything together with the spices. Pour in tomato juice and put in the oven for half an hour at 180 degrees under foil.
18. Broccoli and Cauliflower Casserole
Even kids will love it! You can top it with cheese if you like.
You will need: 150 g broccoli, 150 g cauliflower, 150 ml milk, 3 eggs, herbs, spices.
Cooking: Separate broccoli and cauliflower into florets, boil in boiling water 3-4 minutes and lay out in the form. Whisk milk with eggs and spices, add chopped greens and pour over vegetables. Send the casserole for 20 minutes in the oven at 200 degrees.
19. Vitamin salad with honey
Proper nutrition is quite tasty, varied and original. And here is another confirmation!
You will need: 1 beet, 2 oranges, 2 apples, 2 stalks of celery, 2 tsp. wine vinegar, 2 tsp. honey, 3 tbsp. olive oil, 2 handfuls of salad mix.
Cooking: Bake the beets until tender and grate. Cut apples and celery into thin strips, and orange into smaller pieces. Put everything on the salad mix. For dressing, combine oil, honey and wine vinegar.
20. Salad with cucumbers and nettles
Sometimes proper nutrition opens up new horizons for experimentation!
You will need: 1 cucumber, 3-4 eggs, 1 bunch of nettles, 0.5 cabbage, 2 tbsp. sour cream.
Cooking: Pour boiling water over the nettle for a couple of minutes, put it in a colander and chop finely. Boil an egg and cut into cubes. Finely chop the cabbage and cut the cucumber. Dress the salad with sour cream.