Fast food: where to get protein Bashny.Net

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Of course, Fasting is not only food restrictions, but as "a body!" – health blog, this post will be about food.

During lent excluded from the diet alcohol and animal products. In order not to harm their health, it is important to think carefully about the menu and stock up on necessary products. The main criterion here is the high protein content.

Protein plays an important role in the digestive system, in the process of repairing tissues and muscles, energy production, hormone production, protein is important for healthy functioning of the immune system for the storage and transport of important substances, for example, ferritin is responsible for "delivery" at the destination of the iron.

Since protein is involved in the life of every cell in our body, its importance is difficult to overestimate (including, for the beauty of skin, hair, nails, etc.). So the lack of protein in his diet will affect not only the hidden processes, but will affect appearance, which often provides us with the best motivation.

Proteins come from different sources and with different degree of digestibility. The higher the absorption capacity the better. As a gold standard of ideal protein use egg, which in a post to the table must be applied. In General, animal sources – eggs, beef, chicken, and fish contain easily digestible protein in large quantity.

Main vegetable sources of protein:

Lentils, beans and other legumes.

Quinoa and buckwheat – protein-rich cereals.

Nuts and seeds-pumpkin, hemp, sunflower, flax.

+ other products, which to a lesser extent, but still contain protein.

If you are not Fasting, you still try to eat these foods more often. Average rate of protein is 0.8 g for every kilogram.

To create a varied diet for the whole family from mere products of plant origin, at first glance, it seems a daunting task. And if the warm season is the abundance of seasonal vegetables and fruits also allows you to experiment, in the winter fantasy is usually only enough vinaigrette.

In fact, cooking really tasty and healthy meals from the range of herbal products, which are now at our disposal, it is much easier than it seems. And what's doubly nice is not required for this nor any excess of the efforts, no significant material costs. And as soon begin one of the longest and most rigorous of Orthodox positions, you have a great reason to check it out for yourself.

I want to offer you five recipes, the ingredients for which don't have to translate with a dictionary, and cooking does not take much of your time. And, of course, it would be very tasty.





Red lentils with tomato salsa

Beans are constantly present in the diet of our ancestors, but in our kitchens for some reason she is often unfairly forgotten. While it is rich in easily digestible protein, iron and b vitamins Lentils normalizes blood sugar and also known fact that not accumulates toxins.

This product belongs to legumes, so if you want to improve its digestibility, as any other beans, lentils can be pre-soaked in drinking water. Also for this purpose, use herbs, including the one in this recipe is the coriander, which red lentils are a perfect combination.

Ingredients (to serve 4):

200 g of lentils

3 medium tomato

1 small onion

10-12 cloves of garlic*

a small bunch of dill, parsley or cilantro

1 tbsp vegetable oil

2 tsp coriander

salt to taste

Preparation:

Lentils, rinse, cover with water in a ratio of 2:1, then boil on low heat, do not add salt.

At this time, finely chop the onion, garlic, parsley. Tomatoes pour over boiling water, peel, mash with a fork.

Heat the oil in a pan, fry the onions until Golden, then also add the garlic and after a couple of minutes the tomatoes. Cover and cook on low heat 15-20 minutes, stirring from time to time, to obtain a fairly thick sauce.

When the lentils are ready, mix it with the dressing, herbs, coriander, salt and mix well.

* If you were scared by the amount of garlic in the recipe – to no avail. He's here only as a spice and as is not felt in the dish, and leaves no unpleasant after effects.

But if you are not used to buy tomatoes in the winter, try organic tomato Ecor melkorazmernye or cleared (in the salt).

 

Sabji with beets

Subji is an Indian dish which is a vegetable stew with the obligatory use of various spices. There are many variations sabji, but this particular one I like is the fact that using the most familiar to us in the cold season ingredients – potatoes, carrots, beets and pickles – you can get brand new and interesting taste.

Ingredients (to serve 4):

4 medium potatoes

2 beets medium size

1 large carrot

3-4 pickled cucumbers

1-2 tbsp vegetable oil

1 tsp mustard

250 ml of tomato juice

1 tbsp flour

1 tsp sugar

2 tsp salt

0,5 teaspoon of coriander

0,25 tsp. cinnamon

0,25 tsp. black pepper

Bay leaf

Preparation:

Potatoes, carrots, beets, peel and cut into fairly large "strips". Cucumber without peeling it, cut the same way.

In a pan add oil and lightly fry it with mustard until it "crackles". Add the carrots, beets and a little water, cover, simmer 10 min.

Add potatoes, cucumbers and, if necessary, some more water.

At this time, in a saucepan with a thick bottom and fry the flour until Golden brown, add tomato juice, sugar, salt, pepper, coriander, cinnamon and Bay leaf. Bring to a boil, remove from heat and pour into the vegetables.

Stir and simmer until tender.

Roasted Brussels sprouts

If you, like many, don't like Brussels sprouts – this recipe is for you. It cenprotac way to cook it very tasty. Despite the fact that Brussels is the smallest of the large number of various types of cabbage, it outperforms most of them on the content of vitamins, especially vitamin C and vitamins of group B. it Should be noted that if Brussels sprouts perespal, it can taste bitter. To avoid this, before preparing to do in the deep stalk cross-cuts and boil a little longer (5-7 minutes).

In this recipe there are no exact figures as this is the case when small changes in the proportions of the taste of food did not suffer.

Ingredients:

Brussels sprouts (in an amount that will cover the pan or the oven in 1 layer)

1 leek (can use equal amount of shallot)

handful of walnuts

olive oil labeled "pomace" (for heat treatment)

salt

ground black pepper

Preparation:

Cabbage to wash, remove outer leaves, stalks to cut. If the heads of unequal size is to cut those larger one in half.

Boil in a saucepan water in an amount sufficient to cover all of your cabbage. Throw the cabbage in boiling water for two minutes, then drain the water.

Onion cut into half rings. The nuts coarsely crumble.

In a deep dish, pour 1-2 tbsp of oil (it should be enough to lubricate the cabbage on all sides, but no more), there also add onion, nuts, and salt and pepper to taste. Mix well.

Put the cabbage, mix well. Lay it on a baking sheet (it is not additionally lubricate) and place in the oven on a medium heat. Bake until Browning (about 10 minutes).

 

Unpolished rice with baked pumpkin

Rice with sweet roasted pumpkin is sure to become one of your favorite flavor combinations, once you try it. In addition to the excellent taste of this dish has several advantages. And rice and pumpkin on the table of compatibility of products belong to the group of "starches" (starches), and therefore are perfectly combined among themselves and with fresh greens. Accordingly, these products contribute to the absorption of one another and not complicate digestion. And of course, this is another interesting way to eat a pumpkin this storehouse of vitamins, which unlike many other fruits does not disappear from the shelves and winter.

Ingredients (to serve 4):

2 tbsp. brown rice

4 piece pumpkin the size of a palm

big bunch of arugula

small handful of peeled pumpkin seeds and sunflower

4 tsp lemon juice

4 tsp soy sauce

2 tsp olive oil

½ Clove of garlic

a pinch of sugar

Preparation:

The pumpkin wrap in foil, bake in preheated to 180° oven until tender (30-40 minutes). When the pumpkin has cooled slightly, cut the flesh from the peel and cut into small (2-3 cm) cubes.

After send the seeds in the oven, leave on the baking sheet for 5 minutes, stirring, until Browning.

Boil the rice in lightly salted water, do not tenderize.

In a Cup mix the lemon juice, soy sauce, oil, crushed garlic and a small pinch of sugar. Stir until the sugar is completely dissolved. At this stage, the sauce is better to try and adjust the acid and saltiness to taste.

Distribute the rice on plates, drizzle with sauce, add the chopped pumpkin seeds and arugula.

Pancakes with mushrooms

If you noticed, all the recipes belong to different food groups – legumes, starchy vegetables, whole grains and green vegetables – and the latter want to offer you a recipe with mushrooms. Of course, this is mushrooms, which are always easy to find, regardless of the time of year.

This recipe for pancakes with mushrooms you'll find this one familiar, but unfamiliar in this context, the ingredient that makes them taste special. And, of course, learn the recipe of the most delicious and easy to prepare vegetable pancakes.

 

Ingredients (plus or minus) 15 pancakes

For pancakes:

2 tbsp. water

1,5 tbsp. flour

4 tbsp vegetable oil

2 tbsp of sugar without slides

a pinch of salt

⅓ Tsp of baking soda + vinegar to extinguish it

For the filling:

½ Kg button mushrooms

1 large onion

1 very small head of cauliflower

large bunch of fresh dill

vegetable oil

salt, black pepper

Preparation:

First you need to bake pancakes. To do this, pour water into a deep container, pour sugar and salt, stir until they dissolve. Sift the flour, gradually pour it into the water, stirring constantly with a fork or whisk.

To add quenched with vinegar, baking soda and vegetable oil, mix well. Before baking pancakes, grease the pan with vegetable oil. From so many test I get about 15 pancakes.

While pancakes are cooling, wash and clean (I have to true them hard sponge) mushrooms, cut into small cubes. Onions are finely chopped.

In vegetable oil fry the onion, add the mushrooms, season with salt and pepper and stew everything under a lid on medium heat. When the mushrooms are ready, fry them a few more minutes without lid until Golden brown.

Simultaneously with mushrooms you can cook cauliflower. To do this, disassemble it into small florets, place in a baking dish with a small amount of vegetable oil, cover with foil and bake until tender in a pre-heated oven.

Allow the cabbage to cool slightly and grind in a blender until creamy with the addition of a small amount of water. In the process — salt.

Dill finely chopped.

When all the ingredients are ready, you can proceed to the final stage. On the edge of the pancake (3-4 cm), put a strip of cream of cauliflower, put on it a portion of mushrooms, sprinkle with the herbs and wrap the pancake tube.

All of the pancakes are folded close to each other in a baking dish, and when the guests are already on the way, put the form in a pre-heated oven for 15 minutes. Serve at once – rosy and hot.

In conclusion I will add, if you decide to fast, your food is certainly an important component of it, but more importantly, said Metropolitan Volodymyr, "do not eat each other".published

Source: zatelo.ru/2015/02/postnoe-pitanie-belok/