Recipes for proper nutrition. How to maintain and increase health

An absolutely fair, and therefore famous and still relevant, phrase said about two centuries ago by the German scientist Ludwig Feuerbach says: “Man is what he eats.” Indeed, the successful functioning of a person, his active life position, mood and, most importantly, the state of the body depend on the quality of nutrition. Therefore, recipes for proper nutrition are carefully preserved and passed on from generation to generation; this is a bottomless well of useful knowledge that forms the basis of maintaining health.

Primary principles of proper nutrition

Proper nutrition is the foundation on which the general condition of the body, the successful maintenance of longevity and health, a blooming appearance, a charge of energy and high spirits are based. If you correctly and rationally create a daily menu, you can forever forget about many diseases of the gastrointestinal tract, immune and cardiovascular systems. Recipes for proper nutrition, including healthy and tasty foods that nature gave us, have been accumulated for years in the cookbooks of our ancestors in order to please us today with the opportunity to eat exclusively healthy food.

The primary principles of proper nutrition are:

1. Variety
   . Dishes in the diet should include not only fresh vegetables and fruits, but also cereals, nuts and other products. This way the amount of substances entering the body will be more harmonious.
2. Regularity
   . Eating sporadically, staving off hunger with snacks on the go, means ruining your stomach in a matter of months. No matter how busy your day is, try to organize 4-5 meals a day at approximately the same time, and then health will remain your faithful companion for a long time.
3. Calorie content
   . The amount of calories consumed should be proportionate to daily energy expenditure. If you are planning to lose some weight, you can reduce the nutritional value of the menu due to lipids and carbohydrates, keeping the amount of proteins unchanged.
4. Chewing
   . Spend at least half an hour on each meal - this will be enough to eat properly. World luminaries in the field of nutrition recommend chewing each piece at least twenty times. Undoubtedly, it is unlikely that anyone will want to constantly do calculations during lunch, however, this requirement must be at least approximately observed.
5. Harmony
   . There are different views on the sequence in which foods should be consumed. For example, it is often recommended not to eat fruits after the main course, as they are quickly digested and begin to ferment. For dinner, it is preferable to choose vegetables and other carbohydrate foods, for example buckwheat. The main idea is to take into account the properties of a particular product, its compatibility with other products and the best time to consume it.
6. Vitamin and mineral balance
   . Make sure that the food you eat daily contains sufficient amounts of vitamins and minerals. The ideal option would be to eat seasonal fruits, berries and vegetables every day.
7. Freshness
   . Do not store prepared foods in the refrigerator for too long. In most cases, after 3-4 days they begin to deteriorate and lose their beneficial properties.
8. Drinking regime
   . It’s trite but true: the human body is 70% water. Therefore, a sufficient amount of fluid - approximately 2-2.5 liters per day, depending on weight, metabolism and age - is necessary for the body to maintain basic vital processes at the proper level. It is best to drink plain water and herbal teas. You can also use freshly squeezed fruit juices as drinks, but not more than 3 glasses per day.
9. Rational serving size
   . Hippocrates also said that you need to leave the table with a slight feeling of hunger. This rule still appears among the basic principles of healthy eating. Overeating causes the stomach to work at an accelerated pace, which means it does not process food efficiently enough. And the enzymatic system does not have time to provide the body with the necessary substances. As a result, the body does not receive enough useful microelements, and residual fats and carbohydrates are deposited on the body as extra pounds.
10. Fasting days
    . Arrange fasting days at least 2-3 times a month, and you won’t notice how your body will cleanse itself and your health will become much better.

Adhering to these rules is not at all difficult - the healthy recipes for proper nutrition collected on our website allow you to prepare complete and healthy meals. And when you start to notice the dramatic changes happening to your body: strong nails, thick shiny hair, matte peach skin and shining eyes, you won’t even think about giving up proven and healthy dishes.

Basic principles of proper nutrition

All kinds of diets imply certain restrictions and are designed for a certain period, which cannot be said about proper nutrition (PN). You need to eat right all your life, because in this way a person saturates his body with useful substances, ensures good health, and excess weight goes away on its own, the so-called bonus.

Diversity

Don't worry that if you eat right, you'll have to munch on one salad every day.

The basic and most important principle of PP is product diversity.

The human body needs properly balanced food, including proteins, fats and carbohydrates.

Proteins are responsible for launching metabolic and other internal processes, fats provide energy to a person, and carbohydrates increase resistance to various infections. Fruits, vegetables, meat, seafood, dairy products and cereals are all components of every person’s daily healthy diet.

Mode

Finding the right products is just the beginning! The second most important principle of PP is adherence to the regime. The following points should be taken into account:

• number of appointments;
• intervals;
• strict distribution of product values.

The ideal option is for a person to set a meal schedule for himself and be able to stick to it every day. Nutritionists recommend eating often (at least five meals a day) and little by little.

Don’t overeat before bed ; after dinner, you can sleep 3 hours later. Before noon, it is better to eat more filling foods, since during the day all the energy received from them will be spent, and for dinner, give preference to lighter foods.

Compatibility

In order not to harm yourself, you need to learn how to combine products correctly with each other, hence the next principle of PP - compatibility. It is necessary to remember the main nuances:

Fruits should not be mixed with other foods

1. Fruits should be eaten separately, not combined with other foods; they are digested within an hour, so they are good for snacking.
2. Milk causes fermentation, so you should reduce your consumption.
3. A lot of acid in salads interferes with the absorption of proteins.
4. Do not get carried away with foods rich in starches; bread and porridge (potatoes) at the same time are not permissible.

Not compatible:

• proteins with carbohydrates, potatoes with meat - a definite no;
• proteins with fats, example - meat with butter;
• two different proteins at the same time, for example, fish meat and poultry meat;
• carbohydrates with acidic vegetables.

You can treat yourself to your favorite delicacies, but infrequently and in small quantities

Moderation

Know moderation in everything! Moderation is another principle of PP.

It should be understood this way - you shouldn’t completely exclude your favorite food, even if it’s not healthy, you just need to reduce the amount of its consumption. Continue to treat yourself to goodies, but in small portions and not so often. “Everything in moderation and nothing in excess,” as Socrates said.

Timeliness

Irregular nutrition leads to weight gain due to the growth of fat. Why is this happening? Any food eaten by a person is broken down into glucose and other various simple carbohydrates. Then they enter the blood and the pancreas, responding to an increase in blood sugar, releases insulin, which helps glucose penetrate into the cell, where it is burned.

When a person eats regularly, the pancreas works like a Swiss watch. If more than 4.5-5 hours pass after eating, then when a person gets to the table, the pancreas responds by releasing a large amount of insulin, and it itself is a fat stabilizer, that is, it stores all the energy in reserve.

As a result, excess deposits appear on the waist and hips. This is why timeliness is another sign of PP.

Calorie content

The main thing is not only to eat the right food, but also to learn not to abuse it.

The energy value of the food eaten must be equal to the energy expenditure of the human body, therefore another principle of PP is calorie control.

And it lies in the ability to select foods that, with the maximum amount of nutrients, have the minimum number of calories.

Between a handful of grapes and a glass of cola, you need to make a choice in favor of grapes: calories are the same, but grapes have much more nutrients. When calculating calories, you should take into account not only age and gender, but also lifestyle. The more active a person is, the more calories he needs.

Healthy recipes for healthy eating for breakfast

The proverb, familiar from childhood, “Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy” has a completely logical and competent medical basis. The food that nutritionists recommend eating in the morning should be light and at the same time nutritious in order to awaken the metabolism from a night's sleep, invigorate the body with a shock dose of vitamins and bring a generous portion of energy resources necessary for the implementation of further plans for the day.

If you are planning to make a quick breakfast without sacrificing the healthiness of the dish, simple and detailed recipes for preparing proper nutrition from qualified nutritionists will help you.

Classic oatmeal with berries and dried fruits

I can talk about the benefits of oatmeal for hours! It is rich in fiber, fats and protein compounds, which are very easily digested by the body, so oatmeal is considered dietary and at the same time quite nutritious. The vitamin and mineral complex of oatmeal includes magnesium, chromium, calcium, potassium, phosphorus, vitamins A, E and C. Regular consumption of oatmeal for breakfast helps reduce cholesterol levels, relieve symptoms of intestinal disorders and restore digestion.

You will need:

• ½ cup oatmeal;
• 1 glass of water;
• dried fruits (raisins, dried apricots, dried bananas or prunes) to taste;
• berries (currants, cranberries, strawberries or grapes).

How to cook delicious oatmeal?

1. Rinse the oatmeal, cover it with running water and cook over medium heat for about 5-7 minutes, skimming off any mucus that has formed on top.
2. Reduce heat, add chopped dried fruits and leave the porridge to simmer for another 5 minutes.
3. Remove the pan from the stove, sprinkle with berries and stir.

A tasty and satisfying breakfast is ready. You can add a little yogurt or sweeten with honey - this will only make the oatmeal healthier!

Fruit salad “Vitaminka” with flax seeds

The highlight of this dish is flaxseed, rich in essential Omega-3 fatty acids, lignins, fiber and a vitamin-mineral cocktail that aids digestion. The components of flaxseed promote rapid saturation, help remove toxins and waste from the body and speed up metabolism.

As a basis for the Vitaminka salad, you can use any fruit that you have on hand - an unexpected combination of them sometimes turns out to be a pleasant discovery for a novice cook.

The classic fruit salad recipe includes:

• kiwi;
• orange;
• banana;
• apple;
• 2-3 tangerines;
• 25 g flax seeds;
• a tablespoon of honey;
• a glass of fermented baked milk.

Just cut the fruits, mix them with honey and flaxseed and season with fermented baked milk. Obviously, all fruits must be peeled, but the apple can also be eaten unpeeled. The fact is that apple peel contains a large amount of valuable biologically active substances that have a pronounced antioxidant effect on the body, and also improve blood circulation and help reduce symptoms of inflammation. Therefore, if the apple peel is not too hard, it is better to leave it.

It is also worth considering that 25 g of flax seed is the daily requirement for the average adult, so if you have already eaten a full portion for breakfast, you should not consume flaxseed during the day.

Sweet pumpkin rice porridge

Rice porridge with pumpkin, seasoned with honey and vanilla, is loved by both adults and children. Its delicate consistency and pleasant sweetish taste will attract even those who are not used to having breakfast, and the notes of vanilla will make you completely wake up from sleep.

To prepare the right morning meal you need:

• 200 g rice;
• ½ liter of water;
• 500-600 g pumpkin;
• 1 vanilla pod;
• honey to taste.

Steps for preparing delicious rice porridge:

1. Peel a medium-sized pumpkin from the hard skin and cut into small strips or cubes.
2. Sweeten the pumpkin with honey, add rice and cover with running water.
3. Cut the vanilla pod lengthwise, place it in a saucepan and let the porridge simmer for 20-30 minutes over low heat (until completely cooked).

After the pumpkin-rice porridge is cooked, leave it for 15-20 minutes to “cook”. After that, feel free to invite your family to breakfast - you can be sure that you won’t have to persuade them for long!

Healthy and balanced menu for the week

The table below shows an approximate diet for seven days.

Finding proper nutrition recipes for a healthy, dynamic lifestyle to suit your taste will not require much effort.

You should not strictly adhere to this menu; the variety of PP welcomes new combinations of products and bold experiments.

Simple recipes for healthy eating for lunch

In the middle of the day, the body begins to require additional kilocalories to restore strength and performance. Do not deny him this, because a rational and justified feeling of hunger is a serious “bell” that energy resources are running out.

When creating a menu for lunch, you don’t need to calculate calories too carefully, even if you are on a diet - they will still have time to be digested and spent on physical activity during the second part of the day. It is much more important to control the quality of the food you eat - the balance of proteins, lipids, carbohydrates and the presence of useful components. You need to start your lunch with hot soup and only then move on to the second, more nutritious dish. At the end of the meal, you can allow yourself a small piece of dessert - the main thing is that it is prepared from healthy and wholesome products.

Cooking soup: delicious healthy nutrition for any occasion

The first course 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 fluid balance in the body, stimulate enzymatic function and improve digestion. And thick pureed soups made from legumes and vegetables, due to their delicate texture, gently envelop the mucous walls of the stomach and prevent the appearance of heartburn and heaviness in the stomach. Therefore, all housewives should have recipes for hot and tasty first courses!

Delicious creamy zucchini soup

This soup will become a favorite lunch dish for all connoisseurs of healthy, nutritious and tasty food! It’s as easy as shelling pears to prepare, and the result will exceed your wildest expectations.

You will need:

• 1 medium sized zucchini;
• 1 eggplant;
• 15 g vegetable (sunflower, olive or flaxseed) oil;
• ½ cup pasteurized milk;
• 1 teaspoon freshly squeezed lemon juice;
• herbs, spices and herbs (depending on taste preferences).

Preparation:

1. Peel the zucchini and eggplant, cut out the core with seeds, and chop the pulp into small slices.
2. Place the vegetables in a saucepan, previously sprayed with oil, and simmer for 10-15 minutes over low heat.
3. Add milk, lemon juice and mix thoroughly. You can also add a few drops of soy sauce - it will give the dish a piquant aroma and a salty taste.
4. Leave the soup to simmer for another 15 minutes, stirring occasionally.
5. Grind the finished dish in a blender until pureed, then add herbs and herbs.

It is better to eat the soup immediately after cooking, as soon as it has cooled a little.

Hearty lentil soup

The plant proteins contained in lentils promote quick satiety and improve digestion. Soup with the addition of this product is especially relevant in winter cold, since lentils activate blood circulation, which means it helps to warm up in cool weather.

To prepare the soup you will need:

• 2 potato nodules;
• 1 carrot;
• 1 tomato;
• 1 cup (about 200 g) green lentils;
• 100 g green beans;
• ½ teaspoon ground ginger root;
• 1 tablespoon vegetable oil;
• 2 liters of water.

Boil well-washed lentils for half an hour, then add chopped potatoes and leave for another 15-20 minutes. During this time, chop the carrots on a coarse grater, chop the tomatoes with a knife and send them to sauté in a frying pan, previously greased with oil. You can add greens or ground ginger root to the vegetables - the smell will be indescribable!

Place the finished sauté into 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 the high-quality and complete functioning of the cardiovascular system and strengthening the immune system. If you prepare bean soup at least 1-2 times a week, you can provide the body with the necessary amount of proteins and beneficial microelements.

Ingredients:

• 300 g beans;
• 2-3 potatoes;
• 2 liters of water;
• 50 g rice;
• 1 carrot;
• 1 tablespoon flour;
• herbs, spices.

How is the dish prepared?

1. It is better to soak the beans in advance (at least 3-4 hours before preparing the soup). This will shorten the cooking time. After the beans have swollen, place on the stove and boil for about an hour.
2. Cut the peeled and washed potatoes into cubes, and grate the carrots on a coarse grater.
3. Boil water in a separate saucepan, add boiled beans, vegetables and pre-washed rice.
4. Dilute the flour with warm water and stir so that there are no lumps left.
5. Gradually pour the flour solution into the boiling soup, stirring constantly.
6. Leave the soup to simmer over low heat for about 30 minutes.
7. Add finely chopped herbs (dill, parsley, green onions) - and you’re ready to serve!

Peasant bean soup keeps well in the refrigerator for 1-2 days, so you can prepare several servings at once. True, it is unlikely that he will stay there for a long time - the soup turns out so tasty that the family will definitely ask for more!

Cooking main courses

Russian traditional menus have preserved many options for tasty and easy-to-prepare second courses, and European cuisine is constantly adding healthy recipes for proper nutrition for main courses. They are distinguished by a wide variety and are prepared from almost any type of product: vegetables, mushrooms, cereals or legumes. Cooking methods in most cases depend on the starting product and preliminary preparation (for example, soaking legumes and some types of cereals).

It is the second dish that should be given special attention when creating a menu, since it brings most of the nutrients into the body. Delicious recipes for proper nutrition dedicated to the lunch break will help with this!

Mushroom casserole

Potato casserole is perhaps one of the most popular healthy meals that can be prepared in a hurry. Since mushrooms are a heavy food, it is recommended to eat them for lunch and not for dinner.

Required Products:

• 3-4 potatoes;
• 300 g champignons or chanterelles;
• 1-2 medium tomatoes;
• 1 bell pepper;
• 2 tablespoons vegetable oil;
• cumin seeds (to taste);
• 100 g hard cheese*;
• 150 g low-fat sour cream.

*Cheese must not contain animal rennet.

The secret to making a healthy and tasty casserole:

1. Cut the peeled potatoes into thin slices.
2. Rinse the mushrooms thoroughly, chop and simmer for 5-7 minutes in a frying pan, adding spices and cumin seeds to taste.
3. Separately, simmer the chopped tomatoes with bell peppers.
4. Grease a baking sheet with vegetable oil and place in layers in this order: potatoes - mushrooms - potatoes - stewed vegetables.
5. Pour sour cream evenly over the future casserole and sprinkle with grated cheese.
6. Place the baking sheet with the mushroom casserole in an oven preheated to 180 degrees for 40 minutes.

As soon as the dish with a wonderful forest aroma is cooked, remove it from the oven, cover with a cotton or linen napkin and let cool slightly. A hearty and tender casserole is ready!

Millet porridge “Pumpkin”

A recipe for tasty and nutritious millet porridge will be useful to every housewife who cares about the health of her household. This dish will charge you with energy and restore vitality spent in the first half of the day.

What is needed to prepare porridge?

• 100 g millet;
• 150 g of juicy pumpkin pulp;
• 2 tomatoes;
• 1 carrot;
• herbs and spices to taste.

Place the chopped vegetables in a saucepan for sautéing. Stirring occasionally, add spices and herbs. After 10-15 minutes, add millet to the vegetables, add the required amount of cold water and simmer over low heat for an hour until all the water is gone.

Millet porridge “Pumpkin” is perfect for a complete lunch. And to give it a delicate creamy taste, you can add a little unsweetened yogurt without fruit additives or sour cream before serving.

Pilaf with chickpeas

Traditional Georgian pilaf is a rather difficult food to digest. 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.

Ingredients:

• 1 cup or 200 g of rice (it is better to take steamed rice - this will make the pilaf more crumbly);
• 1 carrot;
• 2 ripe (preferably soft) tomatoes;
• 1 cup chickpeas;
• 2 glasses of water;
• spicy herbs (added to taste).

Preparation:

1. It is better to soak the chickpeas in the evening so that they soften thoroughly. After this, boil it in a saucepan until fully cooked.
2. Cut the peeled carrots into thin Korean strips and place in a cauldron or cast-iron frying pan with a thick bottom in which you plan to cook pilaf.
3. Simmer the carrots for 3-5 minutes, add the tomatoes mashed with a fork and stir.
4. Pour the rice into the vegetables, add the boiled chickpeas and add the required amount of water.
5. Place your favorite spices and herbs there to taste.
6. Close the pan with a lid and simmer the pilaf over low heat for 30-40 minutes. After that, remove it and leave it to “sit” for another 10-15 minutes.

A delicious and healthy lunch dish is ready! Serve the pilaf hot, and if desired, you can sprinkle it with lemon juice or a few drops of soy sauce.

Products for a healthy diet

PP includes a variety of dishes prepared from exclusively fresh and preferably natural products. Be sure to include in your daily PP diet:

• vegetables, greens,
• berries, fruits,
• various nuts,
• dried fruits (not to be confused with candied fruits, they contain a lot of sugar),
• meat (except for fatty pork and lamb),
• any fish and seafood,
• porridge,
• dairy products,
• chicken and quail eggs,
• bran bread

During the season of vegetables and fruits, they should occupy more than half of the plate. It is advisable to prefer fish to meat, as it contains fewer calories. You should try to exclude fried meat from your diet. Use only coarse porridges that require cooking. The presence of fermented milk products in the diet is mandatory, permissible fat content is up to 5%.

Here is a list of products that should be avoided:

• fast food, chips, crackers,
• smoked sausages,
• mayonnaise,
• carbonated drinks,
• semi-finished products bought in a store,
• all kinds of sweets: cakes, pastries, sweets,
• alcohol.

Delicious recipes for proper nutrition for an afternoon snack

An afternoon snack in the traditional sense is a light snack between lunch and dinner. If necessary, it will allow you to satisfy the approaching feeling of hunger, which means that by dinner you will not be so hungry, and the portion eaten will be several times smaller.

You can use fermented milk products, fruit salads and cereals as an afternoon snack. But the most delicious and healthy option for an afternoon snack is smoothies! They combine the vitamin complex of fresh berries and fruits and beneficial microelements, and their airy consistency allows them to be absorbed quickly and easily. Appetizing recipes for dishes with proper nutrition with photos will help you choose your favorite option for an afternoon snack and prepare it without the slightest difficulty.

Strawberry smoothie with cherries

A light berry drink with juicy strawberries and cherries will help quench not only thirst, but also the feeling of hunger - despite the fact that the calorie content of 1 glass of smoothie is only 68 kcal, fruit acids contribute to rapid saturation, which means that the time before dinner will not be overshadowed by thoughts of food

To prepare a berry smoothie for the whole family, you will need:

• 200 g strawberries;
• 150 g cherries;
• 1 glass of milk;
• a pinch of vanillin.

It is better to choose darker cherry fruits - they are sweeter and juicier. If the berries are too watery, you can sweeten the smoothie with fructose.

Mix pitted cherries with strawberries, place in a blender cup and add chilled milk. Whisk the cocktail thoroughly, then add vanilla and repeat whisking. Pour into 4 glasses (that’s how many servings you get) and serve before the smoothie has time to warm up and settle.

Tropical smoothie with mint

Thanks to the nutritional properties of banana, a tropical smoothie will be quite filling, however, grapefruit, which activates digestion, will prevent calories from turning into extra pounds.

Required ingredients:

• 1 orange;
• half a red grapefruit;
• 1 banana;
• ice (to taste);
• sprig of mint.

Place citrus fruits in a juicer or squeeze the fresh juice by hand. Cut the bananas into pieces, put them in a blender cup, add juice and blend. If desired, you can add a few ice cubes. Serve the cocktail garnished with a sprig of mint - firstly, this will give your afternoon snack an attractive and appetizing look, and secondly, subtle notes of mint will increase salivation before eating, which means the digestion process will be more active.

Sesame milk with dried fruits

Not everyone knows that milk can be non-dairy! For example, sesame. Sesame is a unique source of minerals, which is also very easy to digest.

List of products:

• ½ cup sesame seeds;
• ½ liter of water;
• 2 tablespoons honey;
• raisins, dried apricots (to taste).

Method for preparing sesame milk:

1. Mash the sesame seeds in a mortar, place the resulting pulp in a blender bowl, add dried fruits, add water and beat until the drink turns a distinct white color.
2. Add honey and dried fruits to the sesame water and whisk again.
3. Strain the cocktail through a gauze cloth, pour into a decanter and refrigerate for 15-20 minutes to allow the milk to cool.

Sesame milk does not spoil in the cold within 1-2 days. This afternoon snack will be extremely tasty and healthy.

How to prepare a healthy dinner: recipes for healthy eating with photos

When choosing what to cook for dinner, you need to take into account that in the evening it is better to eat foods that are easily digested and quickly absorbed. Therefore, the main emphasis needs to be shifted towards foods rich in plant proteins.

Rational and proper nutrition means preparing dishes by boiling, stewing, sautéing or steaming. Fried and smoked foods are not recommended because they are heavier and take longer to digest and contribute to high cholesterol and blood pressure levels. For dinner, fried and smoked foods are strictly prohibited - at night the body, including the digestive tract, must rest.

Diet cutlets “Cabbage”

Cabbage cutlets can be served as the main part of the menu or in addition to any of the side dishes that you like. They turn out appetizing and juicy, and do not burden the gastrointestinal tract in the evening.

List of products needed for cutlets:

• 1 kg of fresh cabbage;
• ½ cup semolina;
• a bunch of parsley or dill;
• 1 tablespoon vegetable oil;
• breadcrumbs;
• spices to taste.

Recipe for a healthy cabbage dinner:

1. Chop the cabbage into strips, add spices, herbs, chopped parsley and simmer for 20-30 minutes.
2. When the stewed cabbage has cooled, mix it with semolina.
3. Form small oval cutlets from the resulting cabbage “minced meat” and roll them in breadcrumbs.
4. Grease the frying pan with oil, place the cabbage cutlets in an even formation and leave to simmer over low heat for 7-10 minutes.
5. After this, turn the cutlets over and repeat the procedure.

Like any cabbage dish, these cutlets are in perfect harmony with any sour cream or cream sauce that you have on hand.

Vegetable salad “Summer” with avocado

It turns out that to prepare a hearty and versatile dinner for the whole family, you don’t even have to go to the stove. In addition, fresh vegetables that are not subject to heat treatment are more useful - they contain natural vitamins and minerals, which partially decompose at high temperatures. And avocado will add healthy fats to this salad, which improve the absorption of vitamins obtained from vegetables.

Ingredients:

• 1 avocado;
• half a bell pepper;
• 2 tomatoes;
• several leaves of coral lettuce;
• 1-2 tablespoons corn;
• olive oil and lemon juice for dressing.

Cut well-washed and peeled vegetables into small cubes, place in a salad bowl and mix with lettuce leaves. By the way, it is believed that it is better not to cut coral salad, but to tear it with your hands - this way it will retain its juiciness and taste. Toss in the corn and dress the salad with a little olive oil. Before serving, sprinkle the dish with lemon juice to give it a piquant sourness.

If you wish, you can experiment a little: for example, replace corn with sesame seeds or pine nuts, add your favorite herbs and greens. Imagination will help you diversify your healthy menu, and you will have a new signature dish.

Buckwheat meatballs with pumpkin

The beneficial properties of buckwheat have been known since time immemorial, and in combination with pumpkin it becomes a real storehouse of vitamins and microelements. Soft and juicy meatballs made from these products will successfully complement the dinner menu.

You will need:

• 200 g buckwheat;
• 1 ½ cups water;
• 150 g pumpkin;
• greenery;
• breadcrumbs.

How to prepare a proper buckwheat dinner:

1. Boil the buckwheat until tender to obtain a crumbly porridge.
2. Grind the soft and juicy pumpkin in a blender or pass through a meat grinder several times.
3. Combine cooled buckwheat porridge with pumpkin puree and add herbs and spices to taste.
4. Roll pumpkin-buckwheat porridge into small balls, roll them in breadcrumbs and carefully place on a baking sheet greased with vegetable oil.
5. Bake buckwheat meatballs in an oven preheated to 180 degrees for 15-20 minutes, then let them cool slightly.

Fragrant and nutritious meatballs will become a favorite dish for children, because the usual porridge now looks completely different!

Tender chicken meatballs with cottage cheese

Delicious recipes for the right dishes will be appreciated by all family members. An excellent example of this is chicken meatballs with cottage cheese. It is better to steam them. In this case, they will retain all the beneficial substances. But if you don’t have a double boiler, then you can use a regular oven.

You can serve the dish on its own or with fresh tomatoes, stewed carrots or baked broccoli. If you steam, you can immediately cook the vegetables.

Ingredients:

• Chicken fillet – 500 grams;
• Garlic – 2 cloves;
• Low-fat cottage cheese – 200 grams;
• Greens - optional;
• Salt, pepper - to taste;
• Yolk – 1 piece/optional.

Tender chicken meatballs with cottage cheese

Cooking method:

1. We clean the chicken fillet from films and grind it in a blender or meat grinder;
2. Add cottage cheese, garlic, salt, pepper and yolk to the minced meat. Punch through the mixture with a blender;
3. With wet hands, form balls, which we place in a steamer bowl or in a baking dish. If we cook in the oven, it is better to grease the mold with vegetable oil and fill it with a little water;
4. Meatballs are cooked for 20-25 minutes at 180 degrees.

Children will love the dish. After all, it tastes very delicate! You can serve it with lingonberry sauce.

Delicious healthy eating recipes for dessert

The stereotype that everything tasty is harmful has long been dispelled thanks to unique and indescribably delicious desserts made only from healthy products. Therefore, sweets are now available even to those who strictly monitor their health. True, you shouldn’t overuse it – although healthy desserts are digested quite quickly, they contain enough calories. It is not advisable to eat desserts in the evening, but in the morning or at lunch you can allow yourself a small portion of the treat - during the day there will be no trace left of the fats and carbohydrates you eat.

There are many options for healthy sweets. To make your choice easier in preparing this or that dessert, the site presents the best recipes for dishes with proper nutrition with photos.

Carrot cake "Hazelnut"

A very appetizing carrot cake proves by example that proper nutrition should be tasty! Preparing such a dessert will not take much time, and the result will certainly please you.

Ingredients:

• 150 g peeled carrots;
• 150 g flour;
• 150 g walnut kernels;
• 8 tablespoons olive oil;
• 1 glass of honey;
• 1 glass of fruit juice;
• 1 teaspoon baking powder;
• 1 packet of vanilla.

How to bake carrot cake?

• Mix honey, vegetable oil and fruit juice until smooth.
• Add carrots, grated on a fine grater.
• Grind the walnuts in a blender or chop with a knife. Leave a tablespoon of nuts to decorate the cake, and add the rest to the honey-carrot mixture.
• Mix flour, baking powder and vanillin, pour in mixture of liquid ingredients and mix well so that there are no lumps left.
• Pour the dough into a mold greased with vegetable oil and bake in an oven preheated to 200 degrees for 40 minutes.
• Decorate the finished cake with crushed nuts, cool, cut into pieces - and you can invite your family for tea!

If desired, you can cut the carrot cake into 2 layers and coat it with sour cream or curd cream - this will make it juicier and acquire a pleasant creamy taste.

Coconut granola bars

The advertising slogan “Bounty is a heavenly delight” is heard by everyone who has ever turned on the TV. But chocolate bars with a bunch of additives can hardly be classified as healthy food. However, this does not mean that you have to deny yourself the pleasure - you can prepare coconut bars yourself, and according to a much more healthy recipe.

List of required products:

• 200 g oatmeal;
• 40 g coconut oil;
• 25 g coconut flakes;
• 100 g candied fruits or dried fruits;
• 40 g honey;
• 150 g peanuts;
• 25 ml milk;
• a pinch of vanillin.

Step-by-step recipe:

1. Place all ingredients in a blender cup and grind. Do not overdo it: the resulting mixture should not become puree - ideally it should consist of separate small pieces.
2. If the mixture is too thick, you can add a little more melted coconut oil or honey.
3. Cover a baking sheet with parchment and press the resulting mush into it in a layer about 2 cm thick.
4. Hide the baking sheet in the refrigerator for 2-3 hours.
5. Cut the chilled dessert into portions.

Coconut bars are especially popular with kids - they turn out a little chewy, and the buttery oatmeal melts in your mouth. It is better to serve dessert with hot herbal tea or warm milk.

Baked apples with surprise

The most delicious dishes made from baked apples are probably familiar to everyone since childhood, when grandmother cooked them directly in the oven. Thanks to the excellent taste and nutritional properties of this dessert, it has remained popular to this day. You can try apples baked with one filling or another not only at home, but also in the best restaurants of Russian cuisine. Perhaps the most satisfying and healthy variation of this dish is baked apples with nuts and cinnamon.

You will need:

• 2 large apples;
• 1 tablespoon honey;
• 1 teaspoon raisins;
• 40 g walnuts;
• ½ teaspoon ground cinnamon.

All ingredients are indicated per serving. If you want to cook more, just increase them in proportion to the amount needed.

Cooking steps:

1. Cut off the tops of pre-washed apples and carefully cut out the core.
2. Chop the nuts and raisins a little and mix with honey.
3. Place the nut mixture inside the apples and place them in a baking tray with a little water in the bottom (to about 1cm level).
4. Sprinkle the apples with cinnamon and place in an oven preheated to 200 degrees for half an hour (cooking time may vary slightly depending on the type of apple).
5. As soon as the dessert has cooled, you can serve it to the table.

Baked apples with nuts and cinnamon are ideal for breakfast or afternoon snack, and can also be served as a pleasant addition to lunch or dinner.

The best recipes for healthy dishes

Prepare the right food for yourself and your family for an active lifestyle, and let our recipes fill you with inspiration to create new dishes.

Salad "Pastel"

Ingredients: beet, carrots, cabbage - all vegetables, 150 grams each.

Preparation: using a grater for Korean appetizers, chop the carrots and beet, chop the cabbage thinly, dressing: olive oil plus lemon juice.

Chicken breast baked with vegetables

You will need:

• Chicken breast – 1
• Broccoli – 100 g
• Green beans – 100 g
• Tomatoes (tomatoes) – 2
• Bell pepper – ½
• Favorite aromatic herbs
• Salt to taste (can be replaced with soy sauce)

Cooking method:

1. Wash and chop the vegetables.
2. Coat chicken breast with soy sauce and sprinkle with spices.
3. Place all components in a baking sleeve and send the oven, preheating to 180 degrees, for 25-30 minutes.

Light soup with frozen green peas

You will need:

• Broth (chicken, beef) – 1.3-1.5 liters
• Vegetables: 3-4 potatoes, 1 carrot and onion
• Frozen green peas – 150 grams
• Greenery
• Refined oil

Cooking method:

1. Wash and peel all vegetables.
2. Carrots - on a medium grater, onions - in cubes, sauté in vegetable oil.
3. Place chopped potatoes into the boiling broth.
4. After 15 minutes, lower the peas and fry the carrots and onions, let them simmer for another 5-7 minutes.
5. Sprinkle with greens.

Cheesecakes with bran

You will need:

• Cottage cheese (fat content up to 5%) – 300 grams
• Egg – 1
• Oat bran – 2 tbsp. (may need more)
• Sweetener (honey)

Method of preparation: mix cottage cheese with egg, bran and honey until smooth, use a non-stick frying pan and fry without oil.

Feeling great means the uninterrupted functioning of all internal systems of the body. A person who eats right and leads a fairly active lifestyle builds an impenetrable wall of his immunity brick by brick. The ingredients in healthy food recipes are exclusively natural, fresh products.

Selecting recipes for proper nutrition for a healthy lifestyle for children - both preschoolers and schoolchildren - is very important, because they are a growing organism.

Let's sum it up

The tasty and healthy recipes for proper nutrition collected in the article are an example of how you can competently and rationally create a daily menu

to get enough proteins, fats, carbohydrates, vitamins and minerals, while improving the overall condition of the body. Don’t be afraid to fantasize: having taken this or that recipe as a basis, you can always supplement it with your favorite ingredient, try something new and, perhaps, feel like a real chef in a kitchen where health and longevity are primarily valued. And delicious healthy meals will help you with this!

Correct recipes

It is important to understand that proper nutritional recipes are not a diet, but maintaining the body in a healthy state! Food should nourish, and not give a feeling of fullness to the stomach. Therefore, you need to cook from foods rich in vitamins, minerals, amino acids and other valuable components.

Correct recipes

Some people use healthy food recipes for weight loss. But if you use them temporarily, then this is wrong. Weight needs to be stabilized, and nutrition should always be complete and balanced. It is important to understand that proper nutrition is always tasty! Just cook according to proven recipes!