Golden kitchen

26/02/2022

Weight Watchers. A GENERAL LIST of Good Foods and Meals
Print it out and stick it on your refrigerator.

- Salads (dressing preferably with olive oil):
Vinaigrette, Greek, Caesar, Vegetable in various combinations (cucumbers, tomatoes, bell peppers, cabbage, greens, olives, lettuce leaves).

- Soups:
Vegetable, Chicken and egg, Tomato, Rassolnik

- Vegetables and greens:
Eggplant, zucchini, carrots, cucumbers, tomatoes, radishes, cabbage, bell peppers, leeks, parsley, dill, lettuce leaves.

- Fruits:
Apples, pears, oranges, tangerines, peaches, apricots, plums.

- Drinks (no sugar):
Coffee, black tea, green tea, squeezed juices of vegetables and fruits as listed, morsels of berries, compotes of fruit,

- Dietary protein products:
Dietary lean meat - chicken breast, turkey, boiled (or steamed) lean fish, squid meat.
Boiled egg whites, scrambled egg whites, low-fat cottage cheese.

- Dairy products:
Nonfat kefir, nonfat cottage cheese, nonfat milk.

MEALS FOR BREAKFAST
Tea, coffee, juices, morses; with tea or coffee a couple of squares of dark chocolate are allowed.
Oatmeal, buckwheat, boiled eggs (one yolk only), scrambled eggs, nonfat kefir, diet cheese, nonfat yogurt, fruit (from the general list).

FOOD
Any food from the common list.

MEALS FOR DINNER
A minimum of 3 to 4 hours before bedtime, but if you had evening sports activities and were able to stand time after a workout, it is OK to eat a SMALL amount 40 to 60 minutes before bedtime.

Salads of vegetables and greens, low-fat kefir, diet cottage cheese, diet meat, fruits, vegetables, tea, juices, compotes, morses.

It is better if you eat in small portions, but more often.
In between meals you can eat fruits, vegetables, salads, dairy products, drink tea, coffee, and juices. But remember that the total amount of food for the day should be limited.
Be sure to move more and strengthen your muscles

26/02/2022

Weight watchers should have this list on hand:

1. Low-calorie foods:
Tomatoes, cucumbers, mushrooms, white lean fish, citrus fruits.

2. Hearty foods:
Oat flakes, durum wheat pasta, beans, whole grain bread, apples.

3. Foods that do not provoke blood sugar spikes:
Skim milk, lentils, mushrooms, berries, salad leaves.

4. Low-fat foods:
Lean cottage cheese, chicken offal, seafood, bass, tuna.

5. Foods that will keep you looking good:
Pure water, olive oil, almonds, flaxseed oil, avocado.

6. Foods you enjoy eating:
Vegetables and fruits that crunch while you eat them - apples, carrots, bell peppers, celery, etc.; sugar-free whipped dairy products, fruit purees, lean chicken pate, juicy berries.

7. Foods that will not retain water in the body:Green tea; orange juice diluted with water; lingonberries; sugar-free berry morsels and lemonades; celery and juice from it.

8. Foods that will always be with you:Bananas, nonfat dairy products in half-liter packages, grain breads, nuts, dried fruit.

9. Foods that will help you build a new body:
Lean cheese, diet cottage cheese, white fish, legumes, egg whites.

10. Foods that will support you:
Black chocolate with no additives (it should say at least 75% cocoa), dates, tomatoes, olive oil, nuts.

26/02/2022

Turkey fillet with broccoli in cream sauce

Ingredients:
1. Fillet of turkey 0, 5 kg.
2. Broccoli 0,5-0,8 kg.
Carrots 2 pcs.
4. Garlic 3 cloves
3. Sour cream 100 ml
4. Cheese 50 gr.
5. French herbs
6. Salt / pepper to taste

Preparation:
1.Dice fillets and toss in a deep skillet-stew 20 m.
2. Add diced carrots and stir-fry.
Grate garlic and add it to the sour cream, add the herbs and grated cheese.
4. Add broccoli to the chicken, pour water on it and cover with a lid.
Braise for about 10 minutes

26/02/2022

5 Smoothie Recipes

1. Strawberry + banana

Number of servings: 2
1/2 banana
4-6 frozen strawberries
1/2 tbsp. low-fat plain yogurt (cottage cheese)
1/2 or 1 tbsp. orange juice
1 tbsp. flaxseeds
In a blender, blend banana, berries, yogurt and orange juice first. Add flax seeds and blend again. Pour into glasses and serve.

2. Carrot + Apricot

Number of servings: 2
6 apricots (pitted, sliced)
175g mango, slices
300 ml carrot juice
2 tbsp honey
Blend all ingredients in a blender to the smoothie consistency and serve immediately.

Milk + strawberries + wheat sprouts

Number of servings: 2
1 tbsp. low-fat milk (almond milk is fine) or kefir
4 tbsp. nonfat yogurt without additives (cottage cheese)
3-5 strawberries
2 tbsp. wheat germs
2 tsp. wild honey
Blend all ingredients in a blender until smoothie consistency and serve immediately.
Smoothie Lunch Recipes

4. Milk + strawberries + wheat sprouts

Number of servings: 2
1 tbsp. low-fat milk (almond milk is fine) or kefir
4 tbsp. nonfat yogurt without additives (cottage cheese)
3-5 strawberries
2 tbsp. wheat germs
2 tsp. wild honey
Blend all ingredients in a blender until smoothie consistency and serve immediately.
Smoothie Lunch Recipes

5. Cucumber + pepper + onion

Number of servings: 2
1 tbsp. tomato juice
½ pepper (hot cayenne or sweet), slices
100g of cucumbers, chopped
1 tsp. lemon juice
1 tsp. green onions (chop)
1 tsp. soy sauce, salt and pepper (to taste).
Blend all ingredients in a blender until smoothie consistency and serve immediately.

26/02/2022

Light, delicious and healthy fitness cake.

80 gr. ground oat flakes;
1 egg white;
3 tablespoons water;
Cinnamon;

The filling:
250 gr. cottage cheese;
2 fruits (apples, pears, plums...) or 2 handfuls of berries;
1 protein;
1-2 tablespoons of honey;
Vanillin.

Preparation:
1. Mix ground cereal with egg white and water. Knead the dough.
2.Put it into the baking tin, forming a rim. Bake on 180 gr. Bake for 10 minutes.
Meanwhile, for the filling, grate the cottage cheese together with the fruit in a blender. Add the protein, honey and vanilla. Process with a blender.
4. Pour the filling onto the base. Return to the oven also at 180 degrees centigrade. Bake for another 40-50 minutes.

04/02/2022