Our body experiences the greatest tension in winter. The cause of internal stresses is not only temperature changes (cold outside and the heat of our homes), but also viruses and heavy foods with a high content of animal proteins, starch, and fats. The strength of the negative impact is similar to heavy artillery. Lean food helps to cope with such a "bombardment", partially relieving stress and cleansing organs (vessels, liver, kidneys and even lungs).
Making the right menu for the day is not so simple. Your nutritionist should do this. Here you need to consider a lot of little things. And not only in complex calculations of components, in calorie calculations and strict adherence to the schedule, but also in time of year, and in the state of the body.
The proposed menu (lean, for every day) will become an indispensable magic wand. The word “lean” in itself already causes a grimace, since it excludes what we usually love (meat, fish, and with a more strict approach, even eggs). But lean doesn't mean tasteless. With a skillful approach, you can cook a dish that is tasty, and at the same time quite economical. The menu for every day can be varied and nutritious. We have it far from monotony. To get started - a few detailed descriptions of the preparation of some lean dishes.
1. Mushroom soup . Ingredients: greens, mushrooms (champignons, oyster mushrooms - 300 gr), onion, carrots, two large potatoes, vegetable oil, barley groats (1/2 cup). Designed for a capacity of 2 liters.
Cooking process. We start with cereals and potatoes. Pour the cereal and peeled potatoes into cubes into the pan. Leave to cook (for 15 minutes). Meanwhile, fry the washed, dried and chopped mushrooms until lightly browned (these mushrooms in the recipe do not require such a long treatment as others), add chopped carrots to the mushrooms and fry until the butter in the pan turns golden. Pour the contents of the pan into the pan and cook for about 5 minutes. Spices are inappropriate here - they drown out the mushroom aroma. Salt before removing the pan from the heat. Add greens immediately or already directly to the plates. The soup is quite rich and aromatic.
2. Meatballs are lean . Ingredients: greens (any), a glass of rice, a glass of beans, onions, carrots, bell peppers (sweet), prepared mushroom sauce (to taste), ketchup (for lack of a regular tomato), curry, white or black pepper (ground), salt.
Cooking process. Boil the beans, previously soaked overnight, in 1.5 liters of water. When the beans are boiled, drain the water into another container and leave. In the meantime, the beans cool, boil and wash the rice. While rice is boiling, fry grated carrots, chopped peppers and onions. Then we pass the cooled beans through a meat grinder and mix, salt, with fried vegetables. We form meatballs, put in a greased form and bake for 15 minutes.
Cooking the sauce. In a glass of bean broth, add ketchup (tomato), chopped herbs, sauce and spices. Here, the juice of an orange or lemon would not be in the way. But this is at the discretion. Pour the meatballs with the prepared sauce and bake another 10 minutes.
3. Lean stuffed cabbage . Ingredients: Cabbage (need large leaves already separated from the stalk), 300 grams of prepared (fried) champignons, three peeled boiled potatoes, onion, chopped herbs, vegetable oil, tomato juice.
Cooking. To start, we steam (lower it for 3-4 seconds in boiling water) cabbage leaves, after cutting off a thick layer at the bases. In oil, fry peeled and chopped onions. Mix it with potatoes and mushrooms (right in the pan). Salt the resulting minced meat and put it on the leaves of cabbage. Wrap, as usually wrap cabbage rolls. Fry (for 5 minutes on each side, the fire is small), pour juice and simmer for another 10 minutes.
4. Tagliatelle . Ingredients: spaghetti (small packet), 350 grams of champignons, tomato (juice or ketchup), onion, celery, chopped herbs (assorted), vegetable oil.
Cooking process. We clean, chop and fry the onion and chopped celery (5 minutes, the fire is slightly less than average). In a separate pan, fry the mushrooms cut into thick plates (20 minutes, over the same fire). We combine the mushrooms, basil and onions, simmer for another 7-10 minutes, but already on the smallest fire (let it stew). Add spices and tomato juice (or ketchup) and simmer for another 5 minutes. Boil tagliatelle (or spaghetti), mix with freshly prepared sauce. Done.
5. Roll (baking) . Well, where without baking? It turns out that even this can be afford. Just do not get carried away - flour products in hefty quantities will quickly be reflected in the figure.
Ingredients: a glass of water, sugar (no more than 1/2 cup), a pinch of salt, vanilla, a couple of spoons of honey (tablespoons), flour (twice sifted, about 800 g), yeast (quick-acting, dry, tablespoon).
Knead the dough from these ingredients, put it in a pan and leave to rise, covering with a towel (in a warm place).
For the filling, you can use any not too juicy fruits, a mixture of dried fruits (ideally, the mixture is passed through a meat grinder), cabbage. And you can use cinnamon: roll the risen dough (in the volume should increase at least 3 times), grease with butter, sprinkle with cinnamon sugar and curl. In the resulting roll, pinch the edges (otherwise sugar will flow out and begin to burn). Lubricate the pan and place the roll on it. Leave to increase in size (3-4 times). Lubricate the dough with butter and bake (40 minutes). We set the temperature to 200 C.
As you can see, even lean food can be delicious. And now - the promised detailed menu (lean) for every day. The numbers 1 should be understood as breakfast, 2 - afternoon tea, 3 - lunch, 4 - dinner. So...
Monday :
1) croutons, coffee (possible with sugar);
2) fruit, water;
3) lean borsch, baked potatoes with sunflower oil, sauerkraut, compote (cook from dried fruits), bread;
4) lean meatballs, tea, bread.
Tuesday:
1) a piece of roll, coffee;
2) fruit, water;
3) bean soup, rice porridge with stewed cabbage, bread, juice.
4) vegetable stew, compote, bread
Wednesday:
1) oat flakes, carrot juice;
2) rice porridge with honey, apples, raisins and tea;
3) mushroom soup, buckwheat porridge with vegetable salad, bread, compote;
4) meatless cabbage rolls, tea, bread.
Thursday:
1) vegetable stew, bread, tea;
2) fruit, water;
3) bean soup, potatoes with mushroom sauce (or with mushrooms), salted tomatoes, bread, compote.
4) croutons, slightly fried, salted and grated with garlic and sweet tea.
Friday:
1) tagliatelle, bread, coffee;
2) fruit, water;
3) lean borsch with beans; vegetable stew, compote, bread;
4) roll (pastries), juice.
Saturday:
1) corn flakes, croutons, tea;
2) fruit, water;
3) vegetable soup, porridge (any), pickled cucumbers, bread, compote.
4) granola, water.
Sunday:
1) rice porridge with candied fruit and honey, coffee;
2) fruit, water;
3) lean borsch, seaweed with butter and potatoes, bread, compote;
4) roll (pastries), tea.
The lean menu for every day presented here is an approximate template from which you can deviate. The menu is really lean and rather strict, as it does not contain fish, meat, dairy products, or eggs. Dosages are not intentionally indicated in it, because someone needs only a hundred grams of salad or porridge, and someone needs more. Everyone has different needs and weight categories. The word "fruit" means any available and non-allergenic fruit (this also applies to juices), and tea is healthier and tastier with the addition of lemon.
The lean menu for every day may contain seafood. But in a strict post (last week) this is no longer allowed. This week, like the first, is considered "raw food".