Practical Recipes in Healthy Eating

Increasing and prolonged working hours, women taking a more active role in business life, easy and cheap access to fast food products are among the factors that make it very difficult to eat healthy. However, to increase the quality and duration of life, to be protected from diseases, to have an ideal body weight is only possible with a healthy, adequate and balanced diet. For a healthy diet, consumption of foods such as saturated fat, refined sugar, refined flour, etc., and salt should be reduced; Consumption of fruits with high fiber content, whole wheat, rye, oat flours and bran, spices, oil seeds, legumes should be increased. Here, I have prepared recipes that will make your healthy eating easier, appealing to your taste buds and low in energy.

  1. Crispy pastry with curd and amaranth
    1 whole egg
    1 egg white (we will apply the yolk)
    1 packet of baking powder
    1 tablespoon of vinegar 2 teaspoons of salt
    1/2 cup of semi-skimmed yogurt 1/2 cup of olive oil 1/2 cup of amaranth
    1 cup of wheat germ
    1 cup oat bran 1.5 cups oat flour
    Mix all the ingredients and let the dough rest for 15 minutes. Prepare your stuffing by mixing the curd cheese and black cumin in a separate bowl. Put the ready-to-cook pastries that you have shaped on the baking tray in which you have greased baking paper, and brush the egg yolk you have separated on them. Bake in a preheated oven at 200 degrees for 30 minutes.
    I got 28 donuts of this size. The calorie of 1 is; Equivalent to 2 walnuts and 1 slice of bread!

2. Cocoa oat pudding

4 tablespoons of oatmeal

1 glass of water

1 cup of semi-skimmed milk

Cook on low heat. After taking it out of the fire

1 teaspoon cocoa

1 teaspoon ground cinnamon

1 teaspoon of stevia

Add the grated zest of 1 medium pear and divide into 3 bowls. Each bowl is 120 calories and an ideal alternative for a snack.

  1. Sourdough bread:

  • 1 teaspoon of dry yeast

  • 1/2 teaspoon of granulated sugar

  • I mixed 1 glass of milk and left it for 10 minutes.

into

  • 1 cup of oat flour

  • 1 cup of oat bran

  • Small amount of whole wheat flour

  • pinch of salt

  • Up to 3 teaspoons of black cumin

  • 4 teaspoons of chia seeds

  • Add 2 teaspoons of flaxseed and knead. Give shape after resting for 1 hour. Let it rest for 10 minutes, brush it with egg yolk and bake it in a preheated oven at 200 degrees for 20-25 minutes.

You can consume a 1 cm thick slice as 1 change of bread.

  1. Sugar free orange cake
    Materials:
    4 eggs
    1 cup of chickpea flour
    1 cup of oat bran
    1 cup of wheat germ
    3 medium oranges
    1 packet of baking powder
    1 teaspoon vanilla essence
    1 tablespoon of ground cinnamon
    2 tablespoons of honey
    1 tablespoon of molasses
    1 cup of semi-skimmed milk
    1 teaspoon of olive oil
    4 tablespoons of powdered stevia
     

Fabrication:

Beat 4 eggs until they form a snow-white image. Add the powdered stevia and continue mixing. Squeeze the juice of 3 oranges in another bowl beforehand and either finely chop the peels with a knife or pass them through a blender. Then mix all the ingredients.

If your oranges are less juicy, increase your milk amount to 1 tea glass.

Bake in the oven at 180 degrees for an average of 20 minutes.
20 slices came out of my tray; you can consume 1 slice of cake by reducing 1 slice of bread, 1/3 portion of fruit, 2 whole walnuts.

 

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