TOP 15 Lenten dishes - ideas for Lenten recipes, how to diversify the menu

Fasting imposes serious restrictions on nutrition. The most commonly consumed foods are temporarily excluded from the diet: eggs, meat, fish, milk and cheese. In this regard, it is necessary to rebuild the usual menu and take a more careful approach to the choice of dishes. If you do not replace animal products with something equivalent in vitamins and microelements, the body will constantly experience hunger and stress. To avoid this, you need to know about some nuances.

In this article we analyze the basic principles of nutrition on fasting days and share suitable recipes for dishes.

Nutrition rules during fasting

No. 1. Eat foods containing plant protein

Milk, cottage cheese, poultry, meat and fish excluded from the Lenten menu are considered leaders in animal protein content. Our body needs protein for the proper functioning of internal organs, cell repair and maintenance of muscle mass. Therefore, during the fasting period, it is important to supplement the diet with foods that contain sufficient amounts of this nutrient. Plant protein can be obtained from legumes, cereals and nuts.

In the ranking of cereals, the first positions in terms of protein content are occupied by buckwheat, quinoa, oatmeal and pearl barley. Vegetables include Brussels sprouts and broccoli. Beans, chickpeas, peas, lentils and soybeans, due to their chemical composition, can almost completely replace meat.

#2: Add more complex carbohydrates to your menu.

Dishes without animal products often seem not filling enough, so sweets - simple carbohydrates - are used. They fill us up quickly, but after a short time we feel hungry again. Complex carbohydrates are absorbed more slowly by the body, which is why the feeling of fullness lasts longer.

Many complex carbohydrates are found in whole grain bread, rice, buckwheat and durum wheat pasta.

#3: Have healthy snacks between meals.

Chocolate, pastries and other sugar-containing foods are allowed during fasting, so many begin to abuse them. Sweets can be bad for your health, so their quantity must be strictly rationed. As a healthy snack, it is better to take nuts, whole grain toast with vegetable caviar or hummus. Instead of bagels, eat fresh fruit, carrot sticks or celery between meals.

These simple rules will help you create a balanced Lenten menu. See recipes for inspiration with a list of necessary products below!

How not to gain weight during the holidays

To avoid gaining unwanted pounds during the multiple feasts that happen during the New Year holidays, follow these simple rules:

stick to your usual sleep schedule, get enough sleep - this will help maintain the correct balance of hormones and will not allow metabolic processes to slow down;
Make sure that the intervals between meals remain small (no more than 4 hours), so you reduce the risk of feeling acute hunger, which contributes to overeating;
prepare a low-calorie New Year's table as much as possible - if your family adheres to traditions, at least replace mayonnaise with sour cream, and industrial desserts with fruits and cream;
Before eating, drink a glass of water, this will help you feel full faster and easily refuse an extra piece;
when preparing delicacies, resist the temptation to accidentally eat a piece of sausage or toast; such unscheduled snacks are not as harmless as they seem;
if your appetite cannot be overcome, crunch on carrots or cabbage;
do not set yourself the task of necessarily trying everything that is offered - visually evaluate the treats and mentally make a list of no more than 4 points;
use the “one to two” rule of the culinary specialist Delimans, the essence is that a high-calorie dish must be supplemented with fresh or baked vegetables in a ratio of 1:2;
remember about the “negative calories” that are contained in celery, zucchini, cabbage, apples, grapefruit, lemon, orange - start your meal with these products, and also use them for low-calorie salad recipes for the holiday table;
before a feast, brushing your teeth with mint paste and using mint ether in an aroma lamp will help reduce your appetite - this smell, according to nutritionist Liz Weinandy, significantly affects the amount of food eaten (but chewing gum is not suitable, it increases salivation and exacerbates the feeling of hunger);
eat slowly - the signal of satiety comes to the brain with a slight delay, no earlier than after 20 minutes (during this time you can eat a lot of harmful things if you rush);
By avoiding rushing, you solve another problem - if your plate is not empty, other people will not persistently offer more.

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Eat mindfully and count calories, even if you noticeably overeat for several days in a row. By staying in control, you increase your chances of returning to a balanced, moderate diet in the near future. Gastronomic excesses for a couple of days are not so bad if you quickly return to a healthy diet and menu. A completely different matter is chronic overeating for 2-3 weeks, during which time you can gain from 2 to 6 kg, which will not be so easy to get rid of.

And remember about physical activity - don’t sit in front of the TV, go to the skating rink or play snowballs. Winter fun and being outdoors will help speed up your metabolism and keep you slim.

Oatmeal with almond milk and apples

Oatmeal can easily be ranked among the best meatless breakfast dishes. Its versatility gives room for imagination. We suggest making porridge with almond milk, fresh apples and cinnamon.

Ingredients:

oat flakes - 100 g
almond milk - 250 ml
apples - 1 pc.
honey - 3 tbsp. l.
cinnamon - to taste
walnuts - 1 handful
salt - to taste

Cooking method:

Cut the apple into two parts. Leave one half for decoration, and remove the peel from the second half and finely chop. Finely chop the walnuts.
Pour almond milk into a saucepan. Bring to a boil.
Add oatmeal and salt.
Add chopped apple pieces. Cook the porridge according to the instructions on the package.
Before serving, pour honey over the porridge, garnish with remaining apple slices and sprinkle with cinnamon.
Bon appetit!

Strawberries with curd cream on the New Year's table - 2022: PP recipe

Strawberries and cream are a classic combination. We suggest preparing this dessert by replacing heavy cream with light curd cream. Come up with an original design for this dessert. For example, in the form of gnomes. You will need large strawberries, thick curd cream and a little imagination.

Ingredients:

strawberries - 8–10 pcs.
soft cottage cheese - 200 g
natural yogurt – 50 g
sugar or sweetener - to taste
black sesame – 1 pinch

Cooking method:

Mix cottage cheese with yogurt, beat with an immersion blender until a creamy consistency is obtained.
Cut the strawberries into 2 parts. Please note that the bottom half should be slightly larger than the top.
Place the cream into a pastry bag. Squeeze some cream onto the strawberries. Place a “cap” on top.
Make eyes from black sesame seeds. You can decorate the dessert at your own discretion. Feel free to use your imagination!

Contrary to beliefs, dishes prepared according to the canons of proper nutrition turn out tasty and beautiful. Healthy New Year's recipes from our selection will help you quickly set the holiday table and celebrate the coming Year of the Tiger without any hassle.

Millet porridge with coconut milk with raisins and dried cranberries

Plant milk is a real godsend for fasting people. You can buy different types and combine them with cereals. Try millet porridge with coconut milk.

Ingredients:

millet – 100 g
coconut milk - 200 ml
water - 100 ml
sugar - 1 tsp.
vegetable oil - 15 ml
dried cranberries - 50 g
raisins – 50 g
cinnamon - 1 pinch
salt - to taste

Cooking method:

Rinse raisins and dried cranberries and cover with hot water.
Rinse the millet and place it in a pan of boiling water. Boil for about 5 minutes.
Pour in coconut milk. Cook, stirring, for another 10 minutes. Add sugar, cinnamon and salt.
Drain the dried fruits and add them to the porridge.
Cook for about 5 more minutes, stirring.
Pour in the vegetable oil, cover with a lid and leave for another 5 minutes to let the porridge settle.
A healthy and tasty breakfast is ready.

Potato pancakes

To prepare lean pancakes, essentially, you only need potatoes and butter. This is a great budget breakfast option. On the weekly menu, you can alternate potato pancakes with carrot and cabbage pancakes. It will be delicious!

Ingredients:

potatoes - 5 pcs.
onion - 1 pc.
flour - 2 tbsp. l.
salt - to taste
black pepper - to taste
Provencal herbs - 1 tsp.
vegetable oil for frying

Cooking method:

Wash the potatoes, peel and grate on a coarse grater.
Peel the onion and grate it on a fine grater. Add to potatoes.
Salt, pepper, add dry herbs, flour and mix.
Heat a frying pan with vegetable oil. Spoon in potato mixture. Fry until golden brown on both sides.
Dip the finished pancakes with a paper towel to remove excess oil.
Serve with fresh vegetables.

How to avoid digestive problems

Gastronomic excesses often become a cause of discomfort. If you don't want to feel bad while everyone else is having fun, eat a lot of food responsibly. Unusually large portions, an impressive amount of mayonnaise, sweets, spicy seasonings - all this can puzzle your body. He may simply not have enough enzymes to process everything that enters the gastrointestinal tract.

Even if low-calorie holiday recipes were used, the portions should not be too large. Otherwise, the risk of such conditions increases, which are guaranteed to ruin your vacation:

diarrhea - occurs due to exceeding the usual norm of fresh fruits and vegetables that enter the stomach;
bloating - occurs due to overeating simple carbohydrates and excessive consumption of sweet carbonated drinks, including sparkling wines;
increased gas formation - can be caused by foods such as legumes, cabbage, grapes, milk, mushrooms;
constipation - possible if there is a predominance of flour products on the menu; be careful with sandwiches and tartlets if you are prone to the mentioned condition;
hepatic colic - provoked by fatty foods, the volume of which the pancreas and gall bladder are not able to cope with;
heartburn - caused by hot, spicy foods, especially in excess quantities.

Nutritionist's comment:

If you want to feel good, try not to overeat and avoid unusual food combinations. Fill the plate 50% with fresh or blanched vegetables, the rest is 1 sandwich, a portion of baked meat or fish and a spoonful of salad. Such a dinner will bring gastronomic pleasure, fill you well and reduce the risk of gastrointestinal problems.

Banana fritters

Banana pancakes are good to cook on a day off, when you don’t need to rush anywhere and you can treat yourself and your loved ones.

Ingredients:

bananas - 2 pcs.
water – 250 ml
wheat flour - 150 g
sugar - 1 tbsp. l.
vegetable oil - 25 ml
salt - to taste

Cooking method:

Peel the bananas, place in a bowl and mash with a fork.
Add sugar, salt. Pour in vegetable oil. Stir until the sugar dissolves.
Add sifted flour. Pour in water. Mix with a whisk until smooth. You may need more flour, check the consistency. The dough should not be too thick, it will resemble heavy cream.
Heat the pan thoroughly and fry the pancakes.
Serve with maple syrup or Jerusalem artichoke syrup. Garnish with banana slices and nuts.

Diet recipes for desserts and pastries

Using such easy and delicious dessert recipes, anyone can pamper themselves without fear of gaining extra pounds.

Jelly cake with fruits

First you need to peel 300 grams of tangerine, 1 banana and 2 kiwis. The tangerine should be disassembled into slices and the remaining fruits should be cut into thin circles. Then mix 50 grams of gelatin in a glass of cool water and put on low heat until it completely dissolves. If desired, you can add a little honey and lemon juice to the composition.

Place the fruits in a beautiful sequence in the prepared cake pan, then pour in the prepared gelatin mixture. Place it in the refrigerator until completely frozen.

Tartlets with fruits

1.5 cups oatmeal;
1 cup walnuts, finely chopped;
1 tablespoon sesame seeds;
5 tablespoons of olive oil;
1/4 cup honey;
1 teaspoon vanilla extract;
1/2 teaspoon cinnamon, ground;
2 cups of yogurt;
4 cups mixed fruits for filling (strawberries, raspberries, blueberries, apples).

Preheat the oven to 180°C. Mix oats, nuts, seeds, oil, honey, vanilla and cinnamon together in a bowl until completely combined. Place approximately ½ tablespoon of the mixture into special muffin tins (greased). Use the back of a greased spoon to press the granola evenly over the pan and up the sides.

Bake in the oven for approximately 15-17 minutes or until golden brown. Immediately after removing from the oven, use the back of a spoon to press down the centers of the boxes, create a larger indentation, and trim the sides.

Allow the tartlet to cool completely in the tin before removing. To carefully release the edges, you should use a small knife, then very carefully remove it, turning it over in your hand if necessary.

Fill each tartlet with 3-4 tablespoons of yoghurt and smooth out evenly. Arrange fruit on top and serve immediately.

The tartlet will become a little soggy if you leave it standing too long.

Necessary recipes: 12 dietary desserts for the New Year's table

Apple puffs with maple syrup

Preheat the oven to 200°C. Bake with parchment paper.

In a small bowl, mix cinnamon (2 g) and sugar (30 g). In another small bowl, melt the butter (30 g) in the microwave. Set both ingredients aside.

Peel the core and cut the apples (3 pieces) in half. Place one half, cut side down, on a cutting board. Using a small sharp knife, thinly slice half the apple into about 12 thin slices.

Repeat with the remaining 5 halves.

Place puff pastry (1 sheet) on a cool surface (such as a cutting board). Cut it into 6 rectangles and place on a baking sheet, approximately 1 cm apart.

Then spread a layer of apple slices on top of the puff pastry until they almost completely fill the length of the rectangle. Sprinkle each rectangle with the cinnamon-sugar mixture. Drizzle with melted butter.

Bake for 25 minutes until the pastry is golden around the edges and the apples are soft. Drizzle each with 1 teaspoon maple syrup.

Serve warm or at room temperature.

Pancakes with tropical fruits

First, beat 2 eggs and 300 grams of 1% kefir with a blender. Then add 50 grams of oatmeal and the same amount of corn flour. If desired, you can add 30 grams of whey protein, but you can do without it.

Pour a small portion of batter onto a hot frying pan and fry the pancakes.

Meanwhile, prepare the filling: chop peeled mango (300 g), banana (150 g) and kiwi (90 g) into cubes.

Place a small amount of filling into each pancake and carefully wrap it.

Sandwich with green pea hummus

Of course, you can buy hummus in the store, but making it yourself will still taste better! Especially if it's green pea hummus. Make it the night before and enjoy the original sandwich in the morning.

Ingredients:

For the hummus:

frozen green peas - 400 g
olive oil – 60 ml
sesame - 2 tbsp. l.
garlic - 2 cloves
lemon juice - 2 tbsp. l.
ground coriander - 1 tsp.
salt - to taste

Basic:

whole grain bread - 2 slices
radish - 1 pc.
cucumbers - 1 pc.
lettuce - 2 leaves

Cooking method:

Peel and chop the garlic.
Place green peas in boiling water and cook until soft. Drain the water.
Place peas, garlic, coriander in a blender bowl. Pour in lemon juice and olive oil. Blend with a blender until smooth.
Add salt, add sesame seeds and mix again with a blender.
Toast the bread in a grill pan. Cut the radish and cucumber into thin slices.
Place lettuce, hummus on one piece of bread, and top with radishes and cucumber. Cover with the second piece of bread. Bon appetit!

What is better to drink during a feast?

A low-calorie table for the New Year is incompatible with strong sweet alcohol, for example, vodka, whiskey, liqueurs, and dessert wine drinks. If possible, avoid alcohol altogether. But this option is not suitable for everyone, since traditions are strong in society. In such a situation, dry red wine would be an acceptable choice. And watch the quantity, limit yourself to one or two glasses. Champagne, as a rule, contains more sugar, and in addition, this product promotes rapid intoxication, your control over your appetite will inevitably weaken.

Brandy, bourbon and rum themselves are very high in calories, they also contribute to overeating, but their insidiousness does not end there. Most often they are drunk diluted; the main ingredient for cocktails is cola, which contains an unforgivably large amount of sugar.

You should not buy industrial juices and sweet sodas for the New Year's table; replace them with fresh juice, homemade fruit juice or compote.

The main recommendation during the holidays for those who want to lose weight is not to starve, but to cook tasty and healthy food. It is better to support a proper diet with a regimen and established eating habits. Specialists at Elena Morozova's clinic will help you go through a series of feasts painlessly - they will develop a nutrition program and tell you how to prepare a low-calorie holiday table without compromising your figure.

Cream of broccoli and asparagus soup

Cream soup can be made from a variety of vegetables. It all depends on the imagination. Try the combination of broccoli and asparagus. It is not necessary to add coconut milk.

Ingredients:

broccoli – 400 g
asparagus – 100 g
potatoes - 2 pcs.
onion - 1 pc.
olive oil – 30 ml
coconut milk - 100 ml
water - 1 l
salt - to taste
pepper - to taste

Cooking method:

Peel the potatoes and cut into cubes. Peel the onion and chop finely.
Heat olive oil in a saucepan and fry the onion until golden brown.
Pour water into the pan and bring to a boil.
Add potatoes, broccoli and asparagus, cut into thirds. Add salt, pepper and cook until the vegetables are soft.
When the vegetables are ready, set aside a couple of asparagus spears for garnish. Puree the cooked vegetables with a blender until smooth.
Pour in the coconut milk, heat again a little and serve with croutons.

Dessert with pineapple

Pineapple-curd dessert will be an excellent alternative to high-calorie, fatty cake. Guests will be delighted with the delicate consistency and indescribable taste!

Required:

sour cream 10% - 100 g;
pineapples (canned) - 0.1 kg;
cottage cheese up to 1.8% - 0.3 kg;
gelatin - 10 g;
vanillin - a pinch.

How to cook:

Place cottage cheese, vanillin and sour cream in a deep dish. Beat with a mixer at maximum speed until smooth.
Drain the juice from the pineapples into a small saucepan. Dissolve gelatin in it according to the instructions on the package. Cool to room temperature.
Cut canned pineapples into small cubes.
Pour gelatin syrup into the curd mass, add pineapples. Stir, place in bowls and refrigerate for a couple of hours.

Fasolada

Fasolada is a traditional Greek Lenten white bean soup. We'll tell you how to cook it at home.

Ingredients:

white beans - 200 g
onions - 1 pc.
carrots - 1 pc.
celery - 2 stalks
tomatoes - 2 pcs.
pureed passata tomatoes - 250 ml
water - 1.5 l
olive oil - 2 tbsp. l.
oregano - 1 pinch
thyme - 1 pinch
salt - to taste
pepper - to taste

Cooking method:

Pre-soak the beans overnight.
Cover the beans with water and cook over medium heat for about an hour.
Finely chop the onion and carrots, cut the celery into slices.
In a frying pan, fry chopped onions, carrots and celery in olive oil. Season with salt and pepper.
Scald the tomatoes with boiling water, remove the peel. Cut the pulp into cubes.
Add fresh tomatoes and passata to the pan. Simmer covered for about 15 minutes.
Add thyme and oregano. Stir.
Add the sautéed vegetables to the beans. If necessary, add additional salt and cook for another 10 minutes. Hearty Lenten soup is ready!

Solyanka with cabbage, mushrooms and olives

Solyanka made from two types of cabbage with mushrooms is a great idea for a Lenten lunch. It turns out very satisfying!

Ingredients:

fresh cabbage - 200 g
sauerkraut – 200 g
champignons – 300 g
onion - 1 pc.
carrots - 1 pc.
tomato paste - 2 tbsp. l.
black olives - 0.5 cans
lemons - 0.5 pcs.
vegetable oil - 2 tbsp. l.
bay leaf - 1 pc.
water - 1 l
salt - to taste
black pepper - to taste

Cooking method:

Chop fresh cabbage thinly. Finely chop the onion, cut the carrots into half rings. Cut the mushrooms into thin slices.
Place mushrooms in boiling water and cook for about 10 minutes.
Add fresh cabbage and cook for another 15 minutes.
At the same time, simmer the sauerkraut with tomato paste in a frying pan in vegetable oil under a closed lid for about 30 minutes. Add a little water if necessary.
In another frying pan, fry the onions and carrots in vegetable oil.
Add sauerkraut, fried onions and carrots to the pan. Salt, pepper, add bay leaf. Cook for another 5-7 minutes.
Serve with olives and a wedge of lemon.

Subtleties of technology

Diet dishes, as a rule, do not contain much fat, so some housewives are afraid that they will come out dry and will not be liked by guests. However, there are many ways to prepare delicious and juicy snacks from meat, fish and seafood without increasing their calorie content (and sometimes reducing it). We have prepared recommendations for you that will help you make dietary dishes whose organoleptic qualities will be at their best.

Avoid using pork. Even lean cuts of pork are higher in calories than veal, turkey and chicken.

By the way, turkey can replace red meat, although it cooks faster than beef and has a more tender taste. So if you haven't already included it in your diet, we strongly advise you to do so. On our website you will find excellent recipes for baking the breast, thigh and drumstick of this bird.

Fish and seafood contain a lot of protein. There is, one might say, no fat in seafood at all, but fish oil is very healthy. It contains healthy cholesterol and essential fatty acids. So it is advisable to include fish, including fatty fish, in your diet, even if you are on a diet to lose weight.
Proponents of a healthy diet usually exclude mayonnaise from their diet, considering it harmful and high in calories. This sauce can almost always be replaced with Greek yogurt, matsoni or low-fat sour cream, adding a little mustard, pepper and lemon juice if necessary to add a piquant taste.

By the way, mayonnaise is not as harmful and high in calories as is commonly believed. Prepared independently, it can become part of the diet menu. In the legendary “Book of Tasty and Healthy Food,” mayonnaise is included among the dishes recommended for dietary nutrition for obesity. Of course, we are talking about homemade mayonnaise. However, low-calorie factory-made mayonnaise sauce is not as scary as it is made out to be.

With proper nutrition, you usually avoid frying foods. The main danger in this case is oil, which is high in calories and can form harmful substances when burned. But if you fry in a frying pan with a high-quality non-stick coating, without using oil or using a tiny amount of olive oil, no big disaster will happen. Although, of course, baking or stewing food is usually easier and more reliable.
For baking, use silicone, glass or ceramic heat-resistant forms - food will not stick to them even without fat. If baking on a baking sheet, place silicone-coated parchment or a silicone mat on it.
Healthy eating advocates advocate giving up wheat flour and sugar. These products, of course, are not the healthiest and are quite high in calories. We also think that replacing wheat flour with oat or amaranth flour, and sugar with natural fruits or low-calorie sweeteners such as stevia is a good idea. We often do this in our recipes.
The calorie content of the finished dish will be reduced if it includes a lot of vegetables and mushrooms that have low energy value. In addition, the fiber contained in vegetables will make the food healthier and safer for your figure. Additionally, vegetables and mushrooms add juiciness to the appetizers, which is also not superfluous when the cook’s goal is to minimize the use of fat.

The organoleptic qualities of a dish are not only their taste, but also their aroma, but also their appearance. Never be lazy about decorating snacks, especially when serving them at the holiday table. A leaf of lettuce placed on a plate or a sprig of parsley placed on top will help to refine them. For decoration, you can also use olives, black olives, and cherry tomatoes, which go well with both fish and meat.

Lentils stewed with vegetables

Lentils with vegetables are a good option for a budget-friendly Lenten menu. This dish can be prepared almost every day, alternating vegetables or sometimes adding mushrooms.

Ingredients:

green lentils – 300 g
carrots - 1 pc.
onion - 1 pc.
zucchini - 1 pc.
red bell pepper - 1 pc.
yellow bell pepper - 1 pc.
vegetable broth - 600 ml
bay leaf - 1 pc.
thyme - 1 pinch
paprika - 1 pinch
tomato paste - 1 tbsp. l.
salt - to taste
vegetable oil - 30 ml

Cooking method:

Cut carrots, zucchini, bell peppers into arbitrary large slices, onions into half rings.
Heat vegetable oil in a deep frying pan and add carrots, bell peppers and onions. Fry over medium heat for about 10 minutes.
Rinse the green lentils several times, then place them in the pan with the vegetables.
Season with salt, add paprika, thyme and bay leaf, stir. Pour in the vegetable broth. If there is no broth, replace with water. Bring to a boil. Cover with a lid, reduce heat and simmer for about 20 minutes.
Halfway through cooking the lentils, add the zucchini pieces. If you put them right away with the rest of the vegetables, they will boil too quickly.
Add tomato paste, stir and simmer for about 3 minutes. Lenten lunch is ready!

Chickpea and pumpkin curry

Sometimes it is difficult to figure out how to diversify the Lenten menu. In such cases, it is useful to turn to the cuisine of other nations. Prepare an Indian inspired dish - chickpea and pumpkin curry!

Ingredients:

chickpeas - 400 g
pumpkin – 400 g
rice - 300 g
water - 1 glass
coconut milk - 200 ml
vegetable oil - 30 ml
tomato paste - 1 tbsp. l.
onion - 1 pc.
garlic - 4 cloves
paprika - 2 tbsp. l.
turmeric - 1 tbsp. l.
ground coriander - 1 tbsp. l.
lime - 0.5 pcs.
water - 1 glass
salt - to taste
parsley - for serving

Cooking method:

Cover the chickpeas with water and leave overnight. Boil the chickpeas until tender.
Cut the pumpkin into medium cubes. Finely chop the onion and garlic.
Heat vegetable oil in a frying pan. Add turmeric, ground coriander and paprika. Fry lightly over medium heat.
Add chopped onion and garlic. Stir-fry for about 3 minutes.
Add pumpkin and fry slightly. Then pour in water and add tomato paste. Simmer for about 15 minutes.
Pour in coconut milk and add chickpeas. Add salt and simmer covered for about 5 minutes.
Serve with steamed rice, lime wedges and finely chopped parsley.

Pea cutlets

Bean cutlets themselves are very filling. It is enough to make a light vegetable salad with them as a side dish. You can also use these cutlets for sandwiches and take them with you to work.

Ingredients:

peas - 200 g
onions - 2 pcs.
carrots - 1 pc.
garlic - 2 cloves
semolina - 2 tbsp. l.
dill - 1 bunch
coriander - 0.5 tsp.
salt - to taste
black pepper - to taste
ground breadcrumbs for breading
vegetable oil for frying

Cooking method:

Pour plenty of water over the peas and cook until completely softened.
Finely chop the onion and fry in vegetable oil until golden brown.
Add carrots, cut into small cubes, and fry for 5-7 minutes.
Finely chop the dill and garlic.
Place boiled peas in a blender bowl, add semolina, fried vegetables, garlic and dill. Salt, pepper and blend with a blender until smooth. Leave for 15–20 minutes for the semolina to swell.
Form cutlets, roll in breadcrumbs.
Fry the cutlets in a frying pan with vegetable oil until crispy.

Delicious dietary salads without mayonnaise

Mayonnaise quite often acts as a salad dressing. However, recently, light salads that can be seasoned with vegetable oil or low-fat yogurt are increasingly appearing on the table.

Mediterranean tuna salad

Pour the tuna (140 g) without excess oil into a small bowl. Using a fork, mash the tuna pieces and add basil (10 g), chopped celery (50 g), green onions (2 pieces) and lemon juice (8 g).

Using a fork, stir all ingredients until completely combined. Add extra virgin olive oil if necessary to moisten the tuna to your liking.

Season with salt and pepper and place on lettuce leaves.

Chicken salad

Mash the avocado in a medium bowl. Finely chop 200 grams of boiled chicken, ½ red bell pepper, 20 grams of fresh cilantro, 2 onions.

Place the ingredients in a bowl and sprinkle with cumin (2 g), paprika (3 g), a pinch of red pepper and salt, mix well. Sprinkle with juice of 1 lime.

Serve on lettuce leaves or simply in a salad bowl.

Healthy broccoli salad

450 g broccoli, chopped;
1 small bell pepper, diced;
½ cup raisins or dried cranberries (unsweetened);
½ cup of your favorite nuts, chopped;
½ cup pumpkin or sunflower seeds;
1 cup plain yogurt;
1 tablespoon apple cider vinegar;
half an onion, diced;
1/2 teaspoon salt
ground black pepper to taste.

Add broccoli, pepper, raisins, yogurt, vinegar, onion, and salt to a large salad bowl. Heat a large skillet over low heat and add nuts and seeds; cook until lightly browned and fragrant. Combine with other ingredients in a bowl, stir and, if necessary, adjust the amount of ground pepper to taste.

Take a look also here: Olivier diet salad - 10 options

Waldorf salad

2 cups chopped apples;
1/4 cup chopped walnuts;
1/4 cup chopped pecans;
1 cup chopped celery;
50 g raisins;
100 grams of regular low-fat yogurt;
2 teaspoons olive oil;
5 grams of lemon juice;
10 grams of honey.

Add first 5 ingredients to serving bowl. Mix yogurt, oil, lemon juice and honey in a small bowl, then combine with fruit and nuts.

Cover and refrigerate for about an hour before serving.

Asian salad with shrimp and pineapple

To prepare you will need:

1 small pineapple or 350 g canned pineapple pieces;
140 g beans;
250 g boiled king prawn;
½ cucumber, peeled and chopped;
200 g cherry tomatoes, halved;
a handful of mint leaves, very roughly chopped;
50 grams of unsalted cashews.

For the sauce:

10 grams of red pepper, cut into small slices;
1 clove of garlic;
5 grams of powdered sugar;
juice of 2 limes;
5 grams of soy sauce.

Grind the chillies, garlic and sugar into a paste using a pestle and mortar. Add lemon juice and soy sauce, then set aside.

If the pineapple is fresh, then it should be cut into cubes. Combine beans, shrimp, cucumber, tomatoes and most of the dressing. Place all ingredients in a bowl and sprinkle with mint and cashews. Drizzle with the rest of the dressing and serve.

Shepherd's Pie

In a detailed master class, we wrote about the classic shepherd's pie. Now we’ll tell you how to make a lean version of this dish.

Ingredients:

For puree:

potatoes - 600 g
hot water - 50 ml
vegetable oil - 1 tbsp. l.
salt - to taste

For filling:

champignons – 200 g
lentils – 200 g
vegetable broth - 1 cup
carrots - 1 pc.
onion - 1 pc.
frozen green peas - 3 tbsp. l.
celery - 2 stalks
rosemary - 1 tsp.
Worcestershire sauce - 1 tbsp. l.
paprika - 1 tsp.
flour - 2 tbsp. l.
vegetable oil - for frying
salt - to taste
pepper - to taste

Cooking method:

Wash the lentils and boil in salted water until tender.
Cut the mushrooms into thin slices, finely chop the onion, cut the carrots and celery into cubes.
In a frying pan in vegetable oil, fry the onion until golden brown. Add carrots and celery. Fry for 5 minutes.
Place the mushrooms. Add rosemary, paprika and Worcestershire sauce.
Mix broth and flour. Pour the broth into the mushrooms. Add the peas and simmer for 5-7 minutes.
Add lentils, stir and simmer for about 1 minute.
Boil potatoes in salted water. Drain off some of the broth and make a puree. Add vegetable oil and stir.
Place the filling in a baking dish. Spread the puree on top in an even layer. Bake in an oven preheated to 180°C for about 20 minutes.

Stuffed cabbage rolls with rice and mushrooms

Lenten cabbage rolls in tomato sauce can not only be stewed in a pan, but also baked in the oven. We'll tell you how.

Ingredients:

white cabbage - 1 head
rice - 100 g
champignons – 300 g
onion - 1 pc.
carrots - 1 pc.
parsley - 1 sprig
garlic - 1 clove
tomato paste - 3 tbsp. l.
vegetable oil - 1 tbsp. l.
salt - to taste
black pepper - to taste

Cooking method:

Separate the cabbage into leaves. Take the largest sheets and place them in boiling water. Boil for about 5 minutes.
Cook the rice according to the instructions on the package.
Finely chop the champignons and onions, grate the carrots on a coarse grater. Chop the parsley and garlic.
Fry onions and carrots in a frying pan in vegetable oil. Add garlic and 1 tbsp. l. tomato paste diluted in water. Simmer for about a minute.
Add champignons. Salt and pepper. Simmer until the mushrooms are ready.
Stir in cooked rice, mushrooms and chopped parsley.
Straighten the cabbage leaves, lay out the filling and roll up the cabbage rolls.
Place the preparations in a baking dish. Dilute 2 tbsp in 0.5 liters of water. l. tomato paste. Add a little salt and pepper. Pour the tomato mixture over the cabbage rolls.
Bake in an oven preheated to 180°C for about 30 minutes.

Sweet potato puree

Instead of boring potatoes, you can make mashed potatoes from sweet potatoes. It's a little sweet, but definitely worth a try. If you like this tuber, check out a selection of 10 dishes with sweet potatoes from Yulia Vysotskaya.

Ingredients:

sweet potato - 2 pcs.
vegetable oil - 30 ml
nutmeg - 1 pinch
black pepper - to taste
salt - to taste

Cooking method:

Peel the sweet potato and cut it into large slices, so it will cook faster.
Place the sweet potatoes in a saucepan, cover with water and bring to a boil. Add salt and cook until soft.
Drain and add nutmeg and black pepper. Puree until smooth, season with vegetable oil and serve.

Couscous with green beans, corn and bell pepper

This is a very convenient designer dish. You can leave the vegetables the same, but change the grains. Instead of couscous, bulgur, quinoa or rice work well.

Ingredients:

couscous - 200 g
green beans - 150 g
bell pepper - 1 pc.
frozen green peas - 50 g
frozen corn - 50 g
carrots - 1 pc.
garlic - 2 cloves
turmeric - 1 pinch
vegetable oil - 1 tbsp. l.
lemon zest - 1 pinch
salt - to taste

Cooking method:

Place the couscous in a deep bowl, add a pinch of lemon zest and turmeric. Pour boiling water over it, cover with a lid and leave to swell.
Cut the carrots and bell pepper into cubes. Finely chop the garlic.
In a deep frying pan, fry carrots and garlic in vegetable oil.
Add green beans, simmer for about 5 minutes.
Add bell pepper, corn and peas. Add some salt. Simmer for about 10 minutes until the vegetables are soft.
Place the swollen couscous in the pan and stir. Serve to the table.

Save the recipes you like, experiment and cook with pleasure!

Champignon terrine

Components:

fresh champignons – 0.6 kg;
Greek yogurt or low-fat sour cream – 0.35 l;
low-fat cream or milk – 0.2 l;
water – 80 ml;
gelatin – 20 g;
salt – 5 g;
fresh dill – 1 bunch;
garlic – 3-4 cloves;
olive or refined sunflower oil – 10-15 ml;
ground black pepper - to taste.

Cooking algorithm:

Pour gelatin with boiled water, cooled to room temperature. Leave until it swells.
Chop the mushrooms coarsely, place in a greased saucepan and cook until the released liquid has almost completely evaporated.
Mix sour cream or yogurt with salt and seasonings, dilute with milk or drinking cream. Pour the resulting sauce into a saucepan with mushrooms. Wait until the liquid begins to boil. Add dill and pressed garlic. Stir. Allow the contents of the saucepan to boil.
Enter gelatin. Warm the food for a minute or two, remove the saucepan from the heat.
Transfer the ingredients from the saucepan into a silicone muffin tin. Cover it with foil and put it in the refrigerator.

It will take 5-6 hours for the snack to completely harden. After this, it can be removed from the mold, cut and served.

The energy value of the snack is about 125 kcal per 100 g (using sour cream with a fat content of 15% and cream with a fat content of 10%).