2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Dietary cooking is also healthier. And if your eating habits are like most Bulgarians and you are looking for the simplest possible advice, we will tell you to eat more vegetables, fruits and whole grains and less than everything else.
But if you are ready for a little more guidance, then you will be able to start following some principles of dietary cooking.
Use less fat and those that are vegetable. Not all fats are bad, but they still contain calories. keep them to a minimum.
For example, olive oil is rich in monounsaturated fats, which are carriers of good cholesterol, it has an abundance of polyphenols, powerful antioxidants that can help prevent high blood pressure and cardiovascular disease.
Include whole grains and bran in your shopping list. They contain more fiber, B vitamins, magnesium, zinc and other nutrients.
Eat more fruits and vegetables. Try to use them in their natural state or at least steam them. Most people do not eat enough fruits and vegetables, and they are a natural antioxidant and a source of vitamins.
If you show a little more imagination you will make sure that most of the traditional recipes can be transformed into diet recipes. And only if you add or save some of the products in them, change the method of preparation and you're done.
Meat is a source of protein, so cook with meat, but choose poultry, fish and beef. Prepare it boiled, grilled or stewed.
Choose low-fat dairy products. Dairy products such as milk, cream and yogurt are a good source of calcium. Prepare your desserts with less sugar or a substitute for it.
Reduce the salt. Whether you have high blood pressure or not, it is good to cook with less salt. The US Department of Health recommends that salt intake be within one teaspoon per day.
Use natural spices and herbs, add them boldly while cooking, when the food tastes great, there is no reason to feel deprived. They do not contain any fat or calories.
Here are some suggestions for dietary and very tasty recipes:
Chicken with noodles
Products: 1 packet of noodles, 2 chicken breasts, 100 g sliced almonds, 1 tbsp. sesame seeds, 2 tbsp. olive oil, a stalk of fresh ginger, 1/2 tsp. salt, 3 tbsp. orange juice, 3 tbsp. apple cider vinegar, 5 tbsp. soy sauce, 5 tsp. sugar, 300g. grated cabbage, 1 grated carrot, 3 heads of fresh onion.
Preparation: Preheat oven to 250 degrees. Put the noodles in a pan and bake until golden, adding almonds and sesame seeds. At the same time, place the chicken breasts in a small saucepan and add enough water to cover them, simmer for 10-15 minutes. After boiling, cut the chicken into pieces. In a separate bowl, mix olive oil, vinegar, sugar, orange juice, soy sauce and stir until the olive oil dissolves. Before serving, mix the prepared products in a bowl and mix well, pouring the resulting dressing.
Chicken with porridge
Products: 2 pcs. Chicken breasts cut into one-centimeter strips, 1/8 cup honey, 1/8 cup soy sauce, 1/2 tablespoon cornstarch, 1/2 tsp. ground ginger, 1/2 teaspoon garlic powder, 1/4 teaspoon black pepper
1 tbsp. vegetable oil, 2 heads of green onions - chopped, 1 large carrot - chopped, 1/2 stalk of celery - cut into pieces, 1/2 cup cashews, 3 cups brown rice.
Preparation: In a bowl, mix the honey, juice, soy sauce, cornstarch and spices. Heat the vegetable oil in a pan and add the vegetables to it for a few minutes. After they are stewed, put them in a separate dish, and in the pan add a little more vegetable oil and fry the chicken strips until you get a nice tan. Then add the vegetables, cashews and the resulting sauce. Simmer 3-5 minutes. Serve with pre-cooked rice.
Diet yogurt
Products: 2 cups strained yogurt (skimmed), ¼ cup honey,, cup walnuts, ¼ cup raisins, orange peel, ½ cup orange juice, 1 vanilla.
Mix the products in a bowl and then refrigerate for 2 hours. Served as a dessert or afternoon snack.
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