How to eat light in winter without depriving yourself of healthy foods
Dishes match the seasons not only because of the fruits and vegetables that accompany them, but also because of the changing tastes. For example, don’t eat cold soup in winter, stay away from hot tea in summer. How about good food this time of year? What quick healthy recipe should you choose for the winter so as not to deprive your body of vital nutrients? You will not be able to resist our temptations listed in the notebooks!
What is a quick healthy recipe? What to compose it?
It is easy to estimate the composition of a balanced meal. Combining vegetables, starches and proteins is a winning formula. And if we add fruits, the combination can provide all the nutrients the body needs to function properly throughout the year. Following the basics of a healthy diet means putting a portion of starchy foods, a portion of vegetables, a portion of meat, fish, eggs, dairy products, fresh or cooked fruits, a small amount of fat and plenty of food on the plate. water daily. What quick healthy recipe will satisfy your taste buds and needs when you’re not too inclined to be busy in the kitchen during winter? We’ve uncovered a few that we think are acceptable.
Let’s face it, the last thing anyone wants to eat in the winter is a salad. It loses out to large bowls of pasta, hearty soups (mmm, mushroom), hot stews. With the right recipes and the right ingredients, you can make anything healthy.
Creamy Vegan Broccoli and Cauliflower Soup
We are truly experiencing a cauliflower revolution. Potatoes add texture and also provide potassium and vitamin C, while a whole head of broccoli increases folate and fiber. What are the main ingredients?
- Olive oil is essential as an oil for sauteing vegetables.
- Onions and garlic can create our flavors.
- Broccoli and cauliflower are the cruciferous stars of this quick healthy winter recipe.
- The starch in the potatoes will thicken the soup and add that classic broccoli soup flavor! Two will be enough!
- Use either sweet umami flavored nutritional yeast or 1 cup of shredded cheddar cheese.
- Vegetable broth.
- Opt for cashew milk because of its creaminess, but almond, soy, or cow’s milk also work great.
- Lemon juice will give the soup a kick.
1. Cook all the vegetables – onions, garlic, carrots, broccoli, cauliflower and potatoes. Mix the flour.
2. Add broth, milk, nutritional yeast. Boil until vegetables are soft, then mix with lemon juice.
3. Stir in half of the soup, leaving a few bits for texture.
What to eat in the cold? How to prepare it quickly?
I am of the opinion that a quick healthy recipe for winter should not ban meat. Especially when combined with vegetables and served with mashed potatoes and peas. I like meals that don’t require a lot of ingredients and can be prepared in 2 or 3 steps. For example, beef rissols. We need:
- 1 onion, fried
- 50g panko breadcrumbs
- 400 g of beef
- 1 pumpkin, cut and grated
- 1 carrot, grated
- 1 egg, beaten
- 1 clove of garlic, crushed or finely grated
- 2 teaspoons dried mixed herbs
- 1 teaspoon Worcestershire sauce
- 2 teaspoons of vegetable oil
- peas and mash, for serving (optional)
Mix all ingredients except oil in a large bowl with 2 teaspoons salt and pepper. Make sure everything is well combined. Form the hash mixture into 14-16 balls, then shape them into small burger-like patties and refrigerate for 15 minutes if you have time (this helps the patties hold their shape).
Heat the oil in a pan over medium-low heat and when hot, fry the rissoles for 3-4 minutes, then flip and fry for another 3-4 minutes until soft. It is cooked well. (This may need to be done in batches.) When done, they should be set to 65°C on a meat thermometer. Serve with peas and mashed potatoes, if desired.
No meal would be complete without a healthy dessert that is good for everyone. Sugar-free, low-calorie, fat-free lemon cake is always super tasty and loved by everyone. Instead of large amounts of sugar, fat, and eggs, the batter includes low-fat Greek yogurt, beaten egg whites, and xylitol or erythritol. The result is incredibly tasty!
Fresh ingredients are key to making this low-fat, sugar-free lemon cake. So be sure to use freshly squeezed lemon juice and freshly grated lemon peel! You will notice the difference in taste compared to ready-made products. Especially since packaged lemon juice and peels often contain ingredients other than “pure” lemons or additives.
Ingredients for the dough
- 2 egg whites, medium
- 1 pinch of salt
- 150 g (¾ cup) 0.2% fat Greek yogurt
- 80 ml (⅓ cup) freshly squeezed lemon juice, from about 2 lemons
- 100 ml (7 tablespoons) of milk
- 25 g (2 tablespoons) melted butter or oil
- 200g (1½ cups) all-purpose flour
- 1 teaspoon of baking powder
- ½ teaspoon of baking soda
- grated lemon peel of an organic lemon
- 50 g (6 tablespoons) xylitol
- 50 g (⅓ cup) erythritol
Ingredients for the icing
- 200 g (1 cup) 0.2% fat Greek yogurt
- 1 teaspoon of lemon juice
- 1 tablespoon powdered sugar or xylitol/erythritol, to taste
First preheat the oven to 175°C, line a small springform pan with parchment paper or lightly grease and dust with flour. Beat egg whites with salt until stiff and set aside.
Whisk together the yogurt, lemon juice, milk, and melted butter. Combine the flour, baking powder, baking soda, lemon zest, and sweetener in another bowl and add to the liquid ingredients. Stir briefly but vigorously.
Finally, fold in the beaten egg whites. Finally, pour the dough into the mold, smooth it and bake the cake for 25-35 minutes. It will remain very light white. Allow to cool and cover with cream. For this, mix yogurt with lemon juice and sweetener to taste.
I recommend you use a mixture of xylitol and erythritol to sweeten the lemon curd cake.