Principles of a healthy lunch:

  1. Lunch time: 11:00 to 15:00
  2. Lunch should not be too oily. Excessively much oil at lunch time can cause bad health, heartburn, nausea.
  3. At lunch you can eat more than for breakfast or dinner, because in the daytime the digestive fire is the strongest.

Recipes

CRYSTAL COTTELLS FROM POTATO AND BROKKOLI

Ingredients:

  • 0.5 kg. Potatoes
  • 250 g of broccoli (frozen or fresh)
  • 2 tbsp. Spoons of finely chopped fresh dill (or coriander)
  • 0.5 tsp turmeric
  • Salt to taste
  • Pinch of cardamom (of any kind)
  • 1/2 cup rice flour
  • Gelded (or olive oil of the first pressing, or ghee)
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    Cooking method:

    1. Peel the potatoes, put them in a saucepan and pourFiltered water. Bring the water to a boil. After 20-25 minutes (when the potatoes are almost ready) add broccoli, turmeric, salt, cardamom, dill. Cook for another 3-5 minutes. Strain, leave in a colander (let the water drain).
    2. Transfer to a bowl and rastolkite to a homogeneous mass. You can use a blender. Refrigerate until the mass is slightly frozen.
    3. Prepare a work surface and rice flour forher. Divide the mass into 6 equal portions and lay each of them on the prepared surface. Using a spatula, give the flat cakes a flat shape approximately 10-13 mm thick. Then gently turn over and sprinkle the second side with the mixture.
    4. In a small frying pan with a non-stick coating, heat the oil over medium heat. Put the potato patties and fry until golden brown - about 2-3 minutes. from each side.
    5. Put the cutlets on paper towels (to get rid of excess oil) and serve hot.


    SOUP FROM BULGUR WITH MUSHROOMS

    Ingredients (for 4 servings):

    • 1 onion
    • 1 carrot
    • 200 gr. Mushrooms (I take dried white, but can be any others)
    • A small bunch of spinach (or other greens, for example, coriander)
    • 70 gr. Bulgur
    • 1 potato
    • 1 tbsp. Spoon without top of ghee
    • 2 liters of water
    • Pinch of turmeric
    • Pinch of cardamom
    • Some salt

    Cooking method:

    1. Put the water on the fire.
    2. To fry in a container with a thick bottom in oil finely chopped onions and carrots.
    3. Add finely chopped mushrooms - cook for about five minutes.
    4. Then add the spinach and bulgur and put it out together for another three minutes.
    5. Add the seasonings, diced potatoes and move the entire mixture into the water. Cook for about 20 minutes until the potatoes are cooked.


    SALAD WITH CUSKUS

    Ingredients (for 4 servings):

    • 100 g of couscous
    • 1 large leaf of red or white cabbage
    • 1/2 bell pepper
    • 1 small carrot
    • On a small bunch of coriander (or parsley)
    • 1/2 tbsp. Boiled white beans
    • Salt optional
    • olive oil

    Cooking method:

    1. Cusk rinse and boil until cooked (about 2 minutes), cool.
    2. Cabbage finely chopped. Bulgarian pepper cut into cubes, carrots - thin straws. Grind the greens. All this is put in a frying pan, add seasoning and cook for olive oil for 10-15 minutes. Cool down.
    3. Add the white beans. Salt and add a little olive oil, if necessary.


    VEGETARIAN CUTLETS FROM LEAF WITH CABBAGE

    Ingredients:

    • 500 g of red flat lentils
    • 300 gr. Cabbage
    • 2 tbsp. Spoons of wheat flour
    • a pinch of salt
    • Whisper of cumin (zira)
    • olive oil

    Cooking method:

    1. Lentil to boil until soft, but do not let it boil.
    2. Cabbage shall be finely chopped and fried for 15 minutes in olive oil.
    3. In a blender, mix the finished lentils and cabbage.
    4. Add spices, salt, pepper and mix well.
    5. From the received forcemeat blindly cut the patties (if necessary add a little flour) and fry from two sides in a frying pan with butter until golden crust.


    Pea and barley soup

    Ingredients:

    • 1/2 cup chopped celery
    • 1 carrot
    • 3 small potatoes
    • 1 onion
    • 100 gr. Peas varieties oreogon (it does not need to soak, and it is cooked for 30-40 minutes)
    • 50 gr. Half cooked pearl barley (cook about 1 hour)
    • Some dill
    • 1/4 teaspoon of anise seeds
    • 4 glasses of water
    • Some salt
    • Olive oil for frying

    Cooking method:

    1. To fry lightly on oil finely chopped celery, carrots, onions.
    2. To boil water.
    3. Put the vegetables in boiling water, add all the remaining ingredients. Cook for 40 minutes.


    BAKKLAZHANA, BAKED WITH RICE AND PUMPKIN

    Ingredients (for 4 servings):

    • 4 eggplants of medium size, cut in half along
    • 1 crushed bulb
    • 1 small carrot
    • 1 chopped celery stick
    • 200 gr. Finely chopped pumpkin
    • 1 cup of rice
    • 1 34 cups of boiling water
    • olive oil

    Cooking method:

    1. Preheat the oven to 200C. Put the baking sheet with baking paper, grease the paper with olive oil. Spread halves of aubergines on a baking tray, bake for 30 minutes. Set aside, allow to cool and remove the flesh of the eggplant with a spoon. Grind the pulp, transfer to a bowl. Reduce the temperature to 180 ° C.
    2. Preheat a little olive oil in a frying pan,Fry the onion until golden, add grated carrot, finely chopped celery and pumpkin, cook until tender vegetables. Add the rice, cook, stirring. Add water, reduce heat, cover, simmer until rice is ready. Remove from heat, allow to cool. Add the eggplant flesh to the contents.
    3. Fill each half of the eggplant with the resulting mass. Bake in the oven for another 15 minutes.


    MIRROR COILS

    Ingredients:

    • 200 g of beets
    • 20 g of semolina
    • 15 g of butter
    • Salt, seasonings to taste (cardamom, turmeric)
    • Wheat flour

    Cooking method:

    1. Welded beets in a peel peel, grind on a grater or in a combine, put in a pan with melted butter, lightly salt, add seasonings and bring to a boil.
    2. Then pour the semolina and, stirring,Continue to warm up until the mass thickens. When the mass is slightly cool, form a cutlet from it, pour it in flour and fry on both sides.


    BLINDS WITH MUSHROOM FARSHEM

    Ingredients:

    • 1 head of cabbage
    • 200 gr. Fresh or dried mushrooms
    • 150 gr. Rice
    • 1 onion
    • 1 carrot
    • Dried basil
    • Salt to taste
    • olive oil
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    Cooking method:

    1. Rinse rice, boil in salted water until half cooked and fold it over a sieve.
    2. Finely chop the onion with grated carrots.
    3. Mushrooms finely chopped, fried, mixed with rice,Onions, carrots and basil, salt. Mix everything. (If you use dry mushrooms, they must be rinsed thoroughly, soaked for 2-3 hours, then boiled in the same water.) Cook the decoction and use for sauce).
    4. Remove leaves from cabbage (if leaves are not removed,Put the head in boiling water for 1-2 minutes). Thickening at the bottom of the cut. 1 tablespoon of ground meat to lay on the cooked cabbage leaf and wrap it in a small envelope. You can tie a thread. Fry the cabbage rolls on the oil on both sides, put them in the goose fry and pour the mushroom water so that it barely covers the cabbage rolls. Stew cabbage rolls 30 minutes.


    Oatmeal with coconut milk

    Ingredients:

    • 120 g of oat flakes
    • 2 tbsp. Spoons of brown sugar
    • 600 ml. Coconut milk
    • a pinch of salt
    • 0.5 tablespoons of cinnamon
    • vanilla
    • You can add mint

    Cooking method:

    Combine in a saucepan coconut milk, sugar, cinnamon, vanilla and a pinch of salt. Put on medium heat and bring to a boil. Sprinkle oats and cook, stirring, about 5-7 minutes before thickening.


    CHICKEN RICE BITS

    Ingredients:

    • 1 PC. Fillet of chicken double
    • 400-500 gr. Rice white (better basmas)
    • 1 onion
    • 1 carrot
    • dill
    • salt
    • Provencal herbs
    • olive oil
    • Some wheat flour

    Cooking method:

    1. Cook the chicken fillet.
    2. Finely chop the onions, carrots and dill, overcook.
    3. Cook until ready rice, combine all the ingredients, pass through the meat grinder (or grind in another way).
    4. Put the olive grass and salt.
    5. Form the cutlets, crumble in wheat flour and fry from two sides to a ruddy crust. Serve with fresh cucumber salad.


    VEGETABLE SALAD WITH RAW TROPH AND MASH

    Ingredients:

    • 50 gr. Masha (pre-soaked for the night)
    • 1 eggplant
    • 2 small green peppers
    • 400 gr. Cheese tofu
    • 1 large cucumber
    • 2 tbsp. Tablespoons olive oil

    Cooking method:

    1. Preheat the oven to 200C. Put the baking sheet with baking paper, grease the paper with olive oil. Eggplant cut in half, bake for 30 minutes.
    2. Boil the mash.
    3. Slice the tofu into cubes.
    4. Pepper and cucumber cut into cubes.
    5. Combine vegetables and tofu, stir. Add the olive oil.


    SPECIAL COURSE WITH CHICKEN

    Ingredients:

    • 1 chicken breast double (you can also take a turkey)
    • 200 g of green beans
    • 2 small Bulgarian peppers
    • 1 zucchini or zucchini
    • 1 onion
    • A bunch of basil or other greens (coriander, dill)
    • 2-3 tbsp. Tablespoons olive oil
    • salt

    Cooking method:

    1. Cut chicken into small pieces, fry in olive oil for about 10 minutes.
    2. Grind all the other ingredients (along with the olive oil) in the blender is not up to full porridge, but as if you rubbed it all on a large grater.
    3. Add this vegetable mixture to the chicken, salt and tushim all together for 30 minutes.

    It turns out juicy and incredibly delicious!


    DRINKS FOR DINNER

    • Chilled boiled water.
    • Freshly squeezed juices from almost all sweet fruits: apricots, pineapples, oranges, grapes, mangoes, papayas, peaches, plums, persimmons, apples, watermelon, pears, melons.
    • Weak black and green tea.
    • Herbal teas from althea, strawberries, mint, nettle, lavender, balm, dandelion, chamomile, yarrow, fennel, violet.


    Food for lunch

    Vegetables: All sweet and bitter vegetables except radish, raw onions, chili peppers, tomatoes, raw beets, horseradish and garlic.

    Cereals: Wheat, oats, rice (white, basmati, wild), barley, couscous, pasta, bran. 1-2 times a week, buckwheat, brown rice.

    Dairy: Goat's milk and products from it. Butter. Cow milk and products (cottage cheese, yogurt, etc.) from it lowered fat content. Excluded for the time detox.

    Products of animal origin: Herbivorous game, goat, lean pork, lean river fish, white chicken and turkey meat, rabbit. Eggs (1-2 times a week).

    Beans: Lentils (red and yellow), beans, tofu, mung beans, peas, soy products.

    Oils: Butter, melted, olive, walnut oil.

    Sweets: Brown sugar, white sugar, maple syrup.

    Spice: Cardamom, coriander, cinnamon, vanilla, dill, zira (cumin), fennel, mint, saffron, turmeric.

    Fruit: Almost all sweet fruits - sweet apricots, pineapples, oranges, grapes, mangoes, papayas, peaches, plums, persimmons, apples, berries; watermelon; Pears, melons; Dates.

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