In the modern rhythm of life, we often look for a balance between delicious food and health care. It seems that useful nutrition requires complex recipes and long time to cook, but in fact everything is much simpler. The main thing is to select products that provide the body with the necessary vitamins, minerals and energy, as well as choose preparation methods that maintain their value.

Healthy diet is not strict restrictions, but a conscious choice in favor of balanced dishes that can be prepared quickly and with pleasure. In this collection, we will consider simple recipes that will help maintain health, saturate the body with useful substances and delight the taste.

The principles of healthy cooking

  • Minimum sugar and salt - Replace sugar with honey or fruits, and salt with spices and herbs.
  • Sparing heat treatment - Baking, extinguishing, steaming on a couple retain the maximum benefit.
  • A variety of products - Include vegetables, fruits, whole grain, proteins and healthy fats in the diet.
  • Portations control - It is important not only quality, but also the amount of food.

Recipe 1 - Ovsyanka with fruits and nuts

Ingredients:

  • Oat flakes - 50 g
  • Milk or water - 200 ml
  • Banana - 1 pc.
  • Berries are a handful
  • Nuts - 20 g
  • Honey - 1 tsp.

Preparation:

  • Boil oatmeal on water or milk.
  • Add chopped banana, berries and nuts.
  • Sprinkle with honey before serving.

Benefit: Complex carbohydrates for energy, fiber for digestion, vitamins and healthy fats.

Recipe 2 - Film salad and vegetables

Ingredients:

  • Kinoa - 100 g
  • Cucumber - 1 pc.
  • Cherry tomatoes - 6 pcs.
  • Red onions - 0.5 pcs.
  • Olive oil - 1 tbsp. l.
  • Lemon juice - 1 tbsp. l.
  • Greens - to taste

Preparation:

  • Boil a movie and cool.
  • Cut the vegetables, mix with a movie.
  • Season with oil and lemon juice.

Benefit: Kinoa is a source of protein, vegetables are given by vitamins and minerals, oil - healthy fats.

Recipe 3 - Fish baked with lemon and herbs

Ingredients:

  • Fish fillet (salmon, cod) - 200 g
  • Lemon - 0.5 pcs.
  • Garlic - 1 clove
  • Olive oil - 1 tbsp. l.
  • Salt, pepper, greens - to taste

Preparation:

  • Sprinkle the fish with oil, sprinkle with spices.
  • Put lemon slices and chopped garlic.
  • Bake at 180 ° C for 15–20 minutes.

Benefit: Omega-3 fatty acids for the heart, protein for muscles, minimal processing to maintain benefits.

Recipe 4 - steamed vegetables with yogurt sauce

Ingredients:

  • Broccoli - 200 g
  • Carrots - 100 g
  • Color cabbage - 150 g
  • Natural yogurt - 100 ml
  • Lemon juice - 1 tsp.
  • Greens and spices - to taste

Preparation:

  • Prepare the vegetables steam to softness.
  • For sauce, mix yogurt, lemon juice, greens and spices.
  • Serve vegetables with sauce.

Benefit: Vitamins, fiber, probiotics, lightness and minimum calories.

Recipe 5 - toast with avocado and egg plug

Ingredients:

  • Whole grain bread - 1 slice
  • Avocado - 0.5 pcs.
  • Egg - 1 pc.
  • Salt, pepper, lemon juice - to taste

Preparation:

  • Fry bread in a dry pan or in a toaster.
  • Mash the avocado with lemon juice, put on bread.
  • Prepare the plowing egg and put on top.

Benefit: Useful fats, protein, complex carbohydrates, satiety with small calorie content.

Completion

Useful nutrition is not a victim of taste for health, but the art of harmony between pleasure and benefit. Simple and balanced recipes help to diversify the diet, strengthen immunity and maintain energy during the day.

Including such dishes on the menu, you not only eat correctly, but also discover new combinations that bring joy. The main thing is to prepare with pleasure and remember that health begins with a conscious choice of each ingredient.