Czy czujesz, że to co jesz nie spełnia oczekiwań Twojego organizmu? A może zwyczajnie chcesz poznać kilka nowych przepisów na dobrze zbilansowaną dietę? Mamy dla Ciebie idealne fit przepisy! Przedstawiamy zestaw 5 przepisów, które mogą złożyć się na Twój jadłospis na cały dzień.
Życzymy smacznej lektury!
Na początek… śniadanie
Fit przepisy – Śniadanie – Jajecznica z awokado
Składniki:
- 1 łyżka oliwy z oliwek
- Szczypta soli i pieprzu czarnego
- 8-10 pomidorków koktajlowych
- 3 jaja kurze
- 10g szczypiorku
- ½ surowego awokado
- Chleb czystoziarnisty
Wykonanie:
Awokado przekroić na pół. Miąższ z jednej połówki pokroić na kawałeczki. Posypać szczypiorkiem oraz pieprzem. Pomidorki przekroić na połówki, doprawić wedle uznania. Na patelni rozgrzać łyżkę oliwy i wbić jajka, lekko posolić. Pod koniec smażenia dodać awokado ze szczypiorkiem, delikatnie zamieszać.
***
Fit przepisy – Na mały głód…
Placki jogurtowe
Składniki:
- ½ szklanki jogurtu naturalnego
- ½ łyżeczki cukru brązowego
- 1 jajo kurze, surowe
- 1 łyżeczka oleju kokosowego
- 15g migdałów
- ¼ szklanki mąki orkiszowej
- ¼ szklanki płatków owsianych
- 2 g drożdży
- 1 łyżeczka miodu
- 2 łyżki siemienia lnianego
- ½ jabłka ze skórką
Wykonanie:
W misce wymieszać jogurt z roztrzepanymi w oddzielnej misce jajkami i
rozpuszczonym tłuszczem. Dodać mielone migdały wymieszać z mąką, otrębami oraz drożdżami i delikatnie wymieszać. Jeśli masa jest za rzadka można dodać trochę mąki.
Smażyć.
Fit przepisy – W końcu coś konkretnego – obiad!
Kasza bulgur z warzywami i indykiem
Składniki:
- 1 pomidor
- 100g piersi z indyka
- 120g kaszy bulgur
- 5 łyżeczek pietruszki
- 5 łyżek soku z limonki
- 6 łyżek szczypiorku
- 15g świeżej mięty
- 1 ząbek czosnku
- Szczypta przyprawy chili
- 1 łyżka oliwy z oliwek
- 1 łyżeczka papryki słodkiej
- Szczypta soli i pieprzu
Wykonanie:
Zalej kaszę bulgur 2 szklankami wrzątku i odstaw pod przykryciem do napęcznienia.
Pierś z indyka umyj, przypraw, upiecz w piekarniku w papierze pergaminowym, a następnie pokrój w paski.
Wymieszaj kaszę z oliwą, pomidory pokrój w kostkę, posiekanym czosnkiem, sokiem z limonki, mieloną papryką i chili.
Następnie dodaj posiekaną natkę, miętę, szczypior. Dokładnie wymieszaj. Na koniec dopraw solą i pieprzem.
Na porcję kaszy ułóż kawałki indyka.
Fit przepisy – Żeby po treningu żyło się lepiej – koktajl potreningowy
Koktajl z daktylami suszonymi
Składniki:
- 300ml mleka sojowego naturalnego
- 1 banan
- 6 daktyli suszonych
- 30g migdałów
Wykonanie:
Przygotuj blender i naczynie do miksowania. Zmiksuj wszystkie składniki razem.
Sprawdź też nasze koktajle przyśpieszające metabolizm!
Fit przepisy – Żeby wieczór był smaczniejszy…
Zapiekanka makaronowa z łososiem, brokułami i serem mozzarella
Składniki:
- 100g makaronu pełnoziarnistego
- 20g migdałów
- Szczypta gałki muszkatołowej
- 1 łyżka jogurtu naturalnego
- 30g sera mozzarella
- 150g Różyczek brokułów
- 1 łyżeczka soku z cytryny
- 1 łyżka oliwy z oliwek
- Szczypta soli i pieprzu
- 90g łososia atlantyckiego
Wykonanie:
Odciąć skórkę z łososia i sprawdzić czy nie ma ości, pokroić w większą kostkę (około 2 cm), włożyć do formy żaroodpornej o wymiarach około 20 x 30 cm, doprawić solą, pieprzem, dodać sok z cytryny i oliwę, wymieszać. Makaron ugotować w osolonej wodzie, skracając czas gotowania o około 1 – 2 minuty. Makaron wyłowić łyżką cedzakową i wyłożyć na talerz. Wodę po makaronie ponownie zagotować, wrzucić brokuły i na większym ogniu zagotować. Gotować przez 7 minut, odcedzić na sitku i przelać chłodną wodą. Piekarnik nagrzać do 190 stopni (góra i dół bez termoobiegu). Wstawić naczynie z łososiem i piec przez 10 minut, rybę wyjąć z piekarnika, ale piekarnika nie wyłączać. Ugotowany makaron wymieszać z pokrojoną w kosteczki mozzarellą i jogurtem oraz gałką muszkatołową, dodać do naczynia z łososiem razem z brokułami i wszystko delikatnie przemieszać i rozłożyć równomiernie w formie. Zapiekankę posypać płatkami migdałów i wstawić do piekarnika na 15 minut (190 stopni C).
Kobieca Strona Dietetyki
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