Pea soup
INGREDIENTS METHOD
Tag: fit
Caprese bulgur salad
INGREDIENTS
- 220 g cherry tomatoes
- 160 g fresh mini mozzarella
- 100 g bulgur
- A handful of fresh basil leaves
- Salt
METHOD
- Rinse the bulgur, then pour in twice the amount of water, add a pinch of salt, and cook covered until tender.
- In a bowl, combine the cooked bulgur with chopped cherry tomatoes, mini mozzarella balls, and washed, torn basil leaves.
- Mix the salad well, and if needed, add a bit more salt.
- This salad can be served warm or chilled.
Grilled salmon with quinoa
INGREDIENTS
- 1 cup cooked millet
- 1 cup oat flour
- 10 large dates
- Zest of 1 lemon
- Juice of 1/2 lemon
- Shredded coconut for coating
METHOD
- Cook the quinoa according to the package instructions.
- Season the salmon with salt and pepper, then grill it in a skillet with olive oil.
- Chop the garlic and dill, and add them to the skillet with the salmon.
- Once the salmon is nicely grilled, serve it with the quinoa and your favorite sauce.
Fit chocolate-peanut butter shake
INGREDIENTS
- 1 banana
- 1 tablespoon peanut butter
- 1 tablespoon cocoa powder
- 1 cup
- 1/2 cup ice
- protein powder
METHOD
- Blend all the ingredients together in a blender until smooth.
- Serve the shake immediately for best results.
Avocado & egg salad
INGREDIENTS
- 4 eggs
- 1 small avocado
- 30 g red onion
- 80 g low-fat plain Greek yogurt
- 1 tsp Dijon mustard
- pepperchopped chives
- salt and freshly ground black
METHOD
- In a pot, bring water to a boil. Carefully place the eggs into the boiling water and cook them for about 10 minutes until they are hard-boiled.
- After cooking, rinse the eggs under cold water, let them cool for a while, and then peel them.
- Chop the peeled eggs finely and mix them in a bowl with finely chopped avocado, chopped red onion, yogurt, and mustard.
- Stir the salad well and finally season with salt and freshly ground black pepper. You can also sprinkle it with chopped chives if desired.
Easy tuscan chicken breasts
INGREDIENTS
- 700 g chicken breasts
- 100 g sun-dried tomatoes
- 100 g baby spinach
- 50 g light cream cheese
- 200 ml water
- 1 onion
- 2 cloves of garlic
- 1 tbsp oil
- 3/4 tsp salt
- Provençal herbs, freshly ground black pepper, ground caraway
METHOD
- Slice the chicken breasts lengthwise in half.
- In a deep skillet (or wok), sauté finely chopped onions in hot oil until translucent.
- Then add the halved chicken breasts and sauté over medium heat for about 3 minutes on each side.
- Next, temporarily remove the chicken breasts from the skillet and place them in a covered container.
- In the skillet, add minced garlic cloves, chopped sun-dried tomatoes, water, cream cheese, and washed spinach.
- Stir and cook the mixture for 3 minutes.
- Then return the chicken to the sauce, cover the skillet, and simmer everything together for 5 minutes.
Chicken gnocchi in creamy sauce
INGREDIENTS
- 500 g potato gnocchi
- 800 g chicken breasts
- 250 g brown mushrooms
- 100 g feta cheese
- 100 – 200 ml cooking cream
- 1 onion
- 1 tablespoon oil
- 1 teaspoon turmeric
- 1/2 teaspoon salt
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon freshly ground black pepper
- chili flakes and sprouts (to taste)
METHOD
- In a wok or pot, sauté finely chopped onions in heated oil until translucent.
- Add chicken breasts cut into small pieces and sauté them over high heat for about 3 minutes until they are white on all sides.
- Then add washed and sliced mushrooms and cook them over medium heat, stirring occasionally, for about 5 minutes.
- Add seasoning, crumbled feta, and continue cooking for another 5 minutes.
- Then add the gnocchi, and if there is not enough liquid in the wok for the sauce, add 100 to 200 ml of cooking cream.
- Simmer everything together for about 5 more minutes. After cooking, the sauce should be just thick enough, but it should thicken further as the dish cools.
- Finally, sprinkle with sprouts and chili flakes before serving.
Excellent high protein bread
INGREDIENTS
- 250 g cottage cheese
- 150 g spelt flour
- 2 eggs
- 1 teaspoon of baking soda
- caraway seeds, salt and various types of seeds
METHOD
- First, thoroughly mix all the ingredients.
- Let them rest for a while.
- Then place them on a baking sheet lined with parchment paper. Bake for about 35 minutes at 180 degrees.