Healthy snack food. What should a snack be with proper nutrition?

Proper nutrition necessarily includes snacks.

This is due to the fact that on the system, people have to consume food in small portions and in order to stock up on energy for the whole day, this must be done often.

In order for PN to bring maximum benefit to the body, you need to know about the basic rules of snacking and the products that can be used for this.

What is healthy and healthy food?

Healthy foods provide the human body with important nutrients, without which its full functioning is impossible.

Healthy food is considered to be food that does not contain chemical elements and is made from environmentally friendly raw materials. To distinguish healthy food from harmful food, you need to pay attention to its composition.

Inadmissible components in healthy food: dyes, flavors, stabilizers, flavor enhancers.

The quality of food is also affected by the way it is prepared. For example, when frying foods in butter or vegetable oil, substances hazardous to the body are released.

For food to be beneficial, it must be steamed or baked in the oven.

Even the healthiest food cannot be healthy if it is consumed in unlimited quantities. Therefore, the main rule of proper food intake is moderation.

When to eat

In order for the body to better absorb nutrients, you need to eat frequently (up to 6 times a day). In this case, each meal should be taken at equal intervals.

Breakfast starts at 7-9 am. This time is ideal for consuming carbohydrates, as they take longer to digest in the body than other organic compounds.

Lunch is served no later than 12 o'clock. Day is the optimal time to eat the first dish. Vegetarian soup, borscht or mushroom soup are suitable for consumption.

They have lunch from 13:00 to 15:00. At this time, the body is still able to digest heavy foods. may include durum wheat pasta and whole grain bread.

Afternoon tea is served from 16:00 to 17:00. You can skip this meal if you had a big lunch. Otherwise, you can refresh yourself with fruits or fermented milk drinks.

The ideal time for dinner is 18-20 hours. In the afternoon, it is better to give preference to protein products - fish, cottage cheese. It is important that the last meal occurs no later than 2 hours before bedtime.

Healthy snacks you can eat

Nutritionists advise considering snack foods such as apples, pears and other types of fruit, as well as fermented milk drinks.

Snacks on a healthy diet also do not exclude dried fruits and low-fat cheeses. To improve intestinal motility, it is recommended with flakes or bran.

They also relieve a person from the feeling of hunger for a long time in the initial stages of the diet.

Important! Of the sweets during the diet, dark chocolate is allowed. You can eat no more than 1 slice of delicacy per day, otherwise problems with your figure will not be avoided.

List of products allowed for snacks at the checkpoint:

yogurt and cottage cheese without additives;
vegetable salads;
dried fruits;
cheeses;
almond;
legumes;
fruits;
pistachios;
bran.

At work

Snacks in the workplace should serve several purposes:

stimulate the digestive system;
give a person a surge of energy and strength for the whole day;
effectively eliminate the feeling of hunger;
have low calorie content.

It is not necessary to remove fats and carbohydrates from snacks, the main thing is that these organic compounds are consumed correctly.

At work, people often do not have enough time to fully eat wholesome and healthy food. Usually preference is given to fast foods or ready-made dishes.

In the process of producing such food, harmful ingredients and stale products are used, which are bad for your health and figure. Instead of a hot dog or cheeseburger, it is recommended to eat a handful of nuts, dried fruits or yogurt.

To replenish energy costs at work, you need to snack on the following types of foods:

fruits (no more than 2 varieties);
berries (no more than 1 glass);
dried fruits pre-soaked in water (no more than 2 handfuls);
smoothie (about 250 ml);
organic fruit and nut bars.

Need to know! Constant consumption of chips, buns, and hot dogs leads to disruption of the cardiovascular system.

Afternoon snack options for the whole family

There are many recipes for preparing a healthy family afternoon snack.

Some of the dishes require 5 minutes, while others require imagination and culinary skill to prepare. Several dish options will be considered, from simple to complex.

Crispbread with cottage cheese

For the dish you will need whole grain bread (some may prefer crispy), soft cottage cheese and any greens (parsley, dill, green onions). You can diversify the appetizer with pre-chopped tomatoes and bell peppers.

Cottage cheese is mixed with vegetables, herbs and applied in a thin layer to the bread. Instead of vegetables, you can use other ingredients - dried fruits, berries, nuts.

Chia yogurt

The second option is an original recipe for healthy and satisfying Chia yogurt. The dish can be prepared for a family snack or to take to work in the morning.

It will require the following ingredients:

yogurt;
half ;
raisins – 1 tbsp;
any nuts - 2 tbsp.

Cooking method:

Pour yogurt into a plastic container and add seeds to it.
The raisins are washed and chopped using a knife or blender.
The banana is cut into cubes and added to the yogurt along with raisins.
Cover the mixture with a lid and keep in the refrigerator for 1 night.

The next day, Chia yogurt is ready for your morning or afternoon snack.

Homemade shawarma with chicken and vegetables

Ingredients for the dish:

thin Armenian lavash;
2 tomatoes;
cottage cheese;
low-fat sour cream or yogurt;
lettuce leaves;
boiled chicken breast;
greens and green onions;
pepper and salt.

The method of preparing shawarma is simple: first, tomatoes and chicken are cut into strips. The greens are chopped and mixed with yogurt. Lavash is greased with cottage cheese and the sauce with herbs and vegetables are evenly spread on it.

The dish is divided into portions and consumed after lunch. Instead of chicken, you can add shrimp to the filling. This ingredient will give shawarma a more piquant taste.

When losing weight

For people trying to lose excess weight, it is better to snack on low-calorie foods, which, despite their low energy value, can give the body the necessary strength. The list of such ingredients includes:

cheeses;
eggs;
poultry meat;
fish;
pistachios;
fermented milk products without sugar;
vegetable salads.

Important! The feeling of fullness occurs only 20 minutes after the stomach sends signals to the brain. For this reason, you need to eat slowly so that satiety comes from consuming fewer foods.

What dietary food can you eat in the evening: second dinner

In order not to go to bed on an empty stomach, you need to eat 2-3 hours before bedtime. It is important that the last meal is light compared to lunch and breakfast.

Nutritionists allow you to eat cottage cheese casserole, baked lean meat or fish with vegetables, and salad with low-fat dressing in the evening.

The list of foods acceptable for consumption in the evening does not include side dishes (pasta, rice, potatoes). These ingredients will contribute to the appearance of excess fat deposits around the waist.

Snacks are also allowed after dinner. The list of products that quickly break down and do not require energy for processing includes: apples, bananas, boiled beets, oranges, berries.

Who is suitable for fractional meals?

Fractional nutrition is based on frequent meals in small portions. It involves holding breakfast, lunch, dinner, afternoon tea and dinner at the same hours.

An important rule of fractional nutrition is minimizing the consumption of salt and sugar, balancing the menu. This method of eating is practiced in medical medicine, since small portions of food are better absorbed by the body and prevent symptoms of heaviness, flatulence and abdominal discomfort.

In this case, frequent meals will allow you to control the amount of insulin released per day. This method of eating is suitable for overweight people and people with diabetes.

Separately, it is necessary to highlight persons suffering from diseases of the digestive system. With this type of pathology, doctors recommend eating small portions (no more than 300 g at a time) to prevent injury to the inflamed mucous membranes of the gastrointestinal tract.

Fractional nutrition also allows you to speed up the flow of bile and the body and reduce the concentration of acid in the stomach. Small amounts of food are easier and faster to digest. Fractional meals are also recommended for athletes, as it allows them to better distribute calories and eliminate the feeling of heaviness in the stomach during training.

People with normal sensitivity to carbohydrates and people who do not suffer from diabetes do not need to eat smaller meals. They can choose any pattern of food consumption. Nutritionists say that weight gain has nothing to do with the frequency of meals.

Useful video

From this video you will learn what you can eat for an afternoon snack, what diet snacks are for weight loss, what to do if you want to eat after dinner.

Main conclusions

Proper nutrition involves small meals that do not contain chemical components. The main purpose of snacks on the PP is to replenish the lack of energy with minimal risks to the figure and digestive system.

At work, it is better to snack on simple foods that do not require time to prepare (nuts, dried fruits, berries). There are many snack options for the whole family: it could be shawarma, yogurt or bread with cottage cheese.

Those losing weight need to eat foods that give a feeling of fullness for a long time, but at the same time provide energy for the whole day (pistachios, eggs, low-fat cheese, nuts).

In the evening, nutritionists prohibit snacking on side dishes (rice, potatoes). These products take the longest to digest, and their processed products are deposited on the waist.

Proper nutrition is especially necessary for people suffering from excess weight, gastrointestinal pathologies, and diabetes. This method of eating allows you to avoid heaviness in the stomach and insulin spikes.

It is necessary to have a snack between main meals, and work should not be an obstacle to this.

If you eat frequently, your blood sugar level remains virtually unchanged, but your metabolism, on the contrary, improves.

But it is important to choose healthy foods for small meals in order not only to satisfy your hunger, but also to lose weight.

Foods not suitable for snacking

You need to forget about various chocolate bars, chips, and buns. These are faster carbohydrates, which give only a visible feeling of fullness. Just twenty minutes later, when the body turns these carbohydrates into fats and stores them for long-term storage, the feeling of hunger will return again.

You should also avoid various sweet and salty baked goods for the reason that they contain carbohydrates that quickly pass through the gastrointestinal tract. For weight loss and proper snacking, you should choose foods with a lot of fiber. These are fruits and vegetables, grain crops.

Products ideal for snacking

Soluble fiber

Fiber is slowly processed by the body, which means you can maintain a feeling of fullness after such a snack at work for a long time. Some of the most preferred fiber-rich snack foods include:

beans, peas
oat bran
fruits (except banana and grapes, they contain a lot of sugar)
apples
mango
broccoli
asparagus
carrot
celery

Three medium-sized fresh carrots contain only 60 calories. But the feeling of hunger after such a snack will not appear soon.

In addition to fiber, fresh fruits also contain carbohydrates. But these are slow carbohydrates from which the body benefits. Particular attention should be paid to citrus fruits, kiwi, apples. It is better to buy seasonal fruits that contain a minimum of nitrates.

The easiest option for a quick healthy snack is a salad. Vegetables need to be chopped and seasoned with a small amount of olive oil. To vary the taste, you can add a little cottage cheese or cheese to the salad.

Protein

Many protein foods are also suitable for small meals between meals. But here it is important to eat protein foods separately. It can be boiled fish or meat, poultry. Boiled eggs or a piece of cheese will also relieve hunger.

Previously, it was believed that cheese was a pest to the figure and many diets prohibited consumption of this product. But today, a piece of low-fat cheese is an excellent recommended snack that quickly and permanently relieves hunger.

Nuts and dried fruits

It should be noted right away that we are not talking about fried peanuts and other beer snacks.

If you want to lose weight, you should not eat nuts in large quantities. But a dozen almonds (about 80 calories) and two dozen pistachios (80 calories) will be beneficial and relieve hunger.

Dried fruits contain a lot of fiber. The most useful option for such a product when losing weight is dried cherries. Five tablespoons of the product contain only 125 calories.

Cherries can be added to yogurt for a delicious dessert. You can make ice cream from a banana by adding it to yogurt (grind everything until mushy and freeze).

Yogurt and other dairy products

For a low-calorie snack at home or at work, you can use yogurt. But it is best to choose a natural product without various fruit additives, dyes and sugar. You can add some nuts, pieces of fruit, and muesli to the yogurt yourself.

Many people who are losing weight believe that to get rid of extra pounds, you need to eat only low-fat dairy products, including yogurt. But in fact, it is better to choose products with medium fat content: they are more natural and beneficial for the body.

A glass of milk and kefir is also an excellent snack during a diet. Kefir normalizes digestion and restores intestinal microflora. If you add pieces of fruit, dried fruit or nuts to kefir, you get a complete dessert.

The brain receives a signal from the stomach that food has entered the body within a quarter of an hour. That is, you don’t need to eat to your heart’s content, you should just wait 20 minutes until the brain receives a signal of satiety.

Knowing the foods that are suitable for a healthy and nutritious snack, you can create a varied food menu for the working day. With the right combination of products, you can create interesting dietary dishes that will give you a feeling of fullness for a long time and improve your body’s health.

Some of them, on the contrary, prefer to avoid snacking and feel the whole burden. But others still use a snack as a full meal, then cutting back on the amount of food for the main course. Let's figure it out: is snacking harmful or beneficial?

Many nutritionists say that snacking between meals is very healthy. When we eat little and often, blood sugar levels do not change, but metabolism, on the contrary, increases. The most important thing is to find a healthy and high-quality snack for yourself.

What can't you snack on?

You should not use high-calorie bars or chips, as they have no benefit. The feeling of fullness will go away after 20 minutes, but the calories contained in them will remain with you for a long time.

Also, don't get carried away with baking. It contains a large amount of carbohydrates, which pass through the gastrointestinal tract quite quickly and the feeling of hunger will return to you in a short period of time. In order to snack and lose weight, you need to choose snacks that contain a lot of fiber. These snacks include: fruits, beans, vegetables, whole grains. Below are the options.

9 healthy, low-calorie snacks

Option 1. Foods containing soluble fiber

They are great as a small snack because fiber is processed more slowly by the body and leaves you feeling full for a long time. These products include: beans and peas, oat bran, fruits such as apples, mangoes, citrus fruits. And of course, vegetables: broccoli, carrots, asparagus, celery. As for carrots, 3 small carrots are only 60 calories. You can eat it for a very long time and the feeling of hunger will not come soon.

Option 2. Protein products

The following foods can be used as a snack, as long as they are eaten individually. These include: meat, fish, poultry, eggs, cheese. Previously, cheese was considered a harmful product for our figure, but nowadays it is believed that a cracker with pieces of low-fat cheese is a wonderful snack and the feeling of fullness will remain with you for a long time.

Option 3. Nuts

Although nuts are delicious, they also contain a huge amount of calories. People who are on a diet should not eat them in large quantities. You should immediately count out how many nuts you will need for a snack. For example, 14 almonds contain only 98 calories. This number is enough to satisfy your hunger. If you suddenly want something salty, don’t immediately grab the chips. The best alternative is pistachios. After all, 20 pistachios have only 80 calories! Also, do not forget that salted nuts contribute to fluid retention in the body.

Option 4. Yogurt

It makes a great low-calorie snack for both home and work. The only thing you must remember when choosing yogurt as a snack is that it should be white and without additives. To make your snack healthier, you can add fresh fruit or granola to your yogurt.

Option 5. Whole fruits

Fruits that contain a sufficient amount of carbohydrates and fiber. They can be consumed with cottage cheese, yogurt, and muesli. Two kiwis contain only 95 calories, and half a banana contains about 100. You should know that bananas contain starch and a lot of sugar, so those who are on a diet should not overuse this fruit.

Option 6. Whole grains

Nutritionists and scientists from around the world say that people who eat whole grains are less likely to develop diabetes.

Option 7. Vegetables

The easiest and most delicious way to prepare vegetables is in a salad. Chop fresh vegetables and dress them with a light sauce or olive oil. For variety, you can add cheese or cottage cheese.

Option 8. Dried fruits

They are very beneficial for our body and contain fiber. Dried cherries are perfect as a snack. There are only 125 calories in 5 tablespoons. Cherries can also be added to yogurt, resulting in a completely satisfying and tasty dessert. If we talk about healthy desserts, it is worth mentioning banana ice cream. To do this, you need low-calorie yogurt and half a banana. Place the banana on a stick in a cup of yogurt and place it in the freezer for several hours. So a delicious and healthy dessert is ready.

Option 9. Dairy

Don't forget about a glass of milk or kefir before bed. Kefir improves digestion, restores intestinal microflora and relieves the stomach well before bed. Don't turn a snack into a full meal. You only need 200 calories to last you until you have a full meal. When eating, take your time. Don't forget - the brain needs 20 minutes to understand that the body is full. Therefore, you should chew food slowly.

With active brain activity that occurs throughout the day, it is important not to forget about proper nutrition, paying due attention to it. For those who are watching their figure, it is necessary to choose the right snacks for weight loss, and you need to start creating a healthy diet with breakfast.

What to snack on while dieting?

Forming a fitness menu for the whole day, just like choosing dietary snacks for weight loss, you need to ensure that your diet includes foods that contain all the substances and microelements necessary for the body. After all, a lack of one of them (phosphorus, magnesium, calcium, etc.) will immediately affect your well-being. Low-fat cheeses, vegetables, fruits or berries are perfect snacks when losing weight. It is important to take into account the nutritional value of a particular product and its calorie content. Give preference to snacks high in fiber - these include nuts (walnuts, almonds, hazelnuts), vegetables (cucumbers, carrots, broccoli), dried fruits (dried apricots, raisins, dates). If you choose a diet as a way to lose weight, then do not forget about healthy sleep, which will speed up this process.

Snacks with proper nutrition

When following aspects of a healthy diet, first of all consider the serving size - it should not be large. The main rule here is that less is better, but more often. Your diet must include proteins and complex carbohydrates. When choosing healthy snacks, pay attention to peaches, oranges, tangerines, natural yogurt (1.5%), and berries as low-calorie foods. These foods are the best for snacking.

Snacks for weight loss

In addition to serving size, also pay attention to the quality of chewing of food. This needs to be done efficiently and slowly - this way you will eat less and get full faster. To choose the right low-calorie foods for a snack, you need to know their energy value and correctly plan your diet taking it into account. A balanced diet should include proteins, fats, carbohydrates and fiber. Here is an example of foods that can help you lose weight when consumed during a snack:

foods high in fiber (dried fruits, beans, vegetables and herbs);
foods containing sufficient amounts of protein (lean fish and poultry, eggs);
low-fat fermented milk products (natural yoghurt, cheeses, fermented baked milk, kefir);
grain crops that are a source of slow carbohydrates (oatmeal, buckwheat, pearl barley, lentils);
nuts are a product that successfully combines fats and fiber;
greens - they contain a large amount of nutrients and vitamins.

If you want to lose weight and not feel hungry, then the cottage cheese diet for weight loss is perfect for you.

To avoid gaining weight, you need to know which foods contribute to fat gain. Read about what products these are by following the link -.

Snack options

Based on the right combination of products and knowing their beneficial properties, you can easily prepare various snacks without spending a lot of money and time. By purchasing groceries in advance, you don’t have to worry about feeling hungry throughout the working day:

One of the most useful protein-containing foods is cottage cheese, especially irreplaceable if you lead an active lifestyle. It can be consumed in combination with fruits or berries.

An easy protein snack is poultry, and the healthiest one is turkey. If you complement it with avocado, you will make up for the lack of healthy oils and fats, and chickpea paste (hummus) will saturate you with fiber.

In hot weather, a variety of smoothies can be a great option. Mix foods in a blender and get healthy snacks for losing weight. The best combination is a combination of greens (parsley, spinach, cilantro), fiber (fruits, berries) and protein (natural yogurt, coconut milk or kefir). To achieve maximum benefits, you can add almond oil to this drink.

Find alternatives to unhealthy foods. For example, pancakes that are tasty but harmful to your figure can be made healthy. It is enough to mix a couple of eggs and 1 banana.

If you really don't have enough time to cook, you can always boil a few eggs in advance and take them with you.

Low-calorie snacks

Grocery stores provide a wide choice in this matter:

poultry and fish are foods that are high in protein and fill you for a long time;

natural juices and smoothies are healthy snacks that can be consumed even on the go;

greens are the best way to saturate the body with useful substances, and another advantage of it is that it can be consumed in unlimited quantities;

The right snacks for weight loss are those that bring only benefits to your body. These are low-fat cottage cheese and natural yogurt;

If you feel hungry, and it’s still a long time before you eat, try drinking a glass of water, because we often confuse the feeling of thirst with hunger.

Gettyimages/Fotobank.ru

Judging by the data recent ROMIR survey, more than half of us prefer completely unhealthy snacks - cookies, cakes and buns. Completely empty calories, sugar, fat and no feeling of fullness after half an hour.

Nutritionist Marianna Trifonova, author of the book “How to Live to Be Slim and Healthy,” calls this haphazard eating of everything that comes to hand. “The most harmful thing is the endless drinking of tea with buns, cakes, sweets, as well as the daily consumption of pizza and French fries, not to mention sweet carbonated water,” she lists. — Sandwiches with white bread and fatty sausage or cheese, plus butter. If such snacks are repeated day after day, they will not lead to any good.”

There is nothing wrong with having 3-4 snacks throughout the day. On the contrary, in this way you can reduce the portions of lunch and dinner and maintain a slim figure. But it’s important to arrange snacks consciously. “When I watch what I eat, I usually snack on fruit, unsweetened yogurt, low-fat cheese and crackers,” says Katerina Nikitina, founder of the Delicious Diet culinary community. — During the “unconscious” period, I can eat both cookies and a piece of cake. All this seems to accidentally fall into my mouth, my memory refuses to register it, and in the end I’m perplexed: why do I only eat healthy things, but don’t lose weight?”

Choose the right time

“The best time for a snack is a second breakfast around 12 o’clock and an afternoon snack at 5 o’clock in the evening,” advises Marianna Trifonova. “It is this time sequence that will allow you to not overeat at dinner, which is most often the reason for gaining excess weight.”

Make allowances for your last meal

“If your breakfast was hearty, have a snack not after two hours, but after three or four and eat something light, like yogurt or fruit,” advises nutritionist Ekaterina Belova, chief physician of the Center for Personal Dietetics “Nutrition Palette” and presenter of free seminars about healthy eating and weight loss. “On the contrary, we unexpectedly ate a lot during the afternoon snack - a hot dish, salad, dessert - limit ourselves to a glass of fermented baked milk for dinner.”

Achieve balance

A good snack gives you a feeling of fullness, is quickly digested and does not overload the stomach. “You can chop some greens and a little vegetables into soft cottage cheese and spread it all on bread. It takes no more than a couple of minutes,” says Katerina Nikitina.

According to Ekaterina Belova, this can be vegetable soup or salad, a dairy product, fruits and berries in season. The most underrated snacks, in her opinion, are boiled corn, a sandwich with grain bread/bread, cottage cheese, cucumber, tomato and lettuce, fruit jelly or thick milk-fruit jelly.

“I am categorically against snacking on fruit juices and smoothies - they sharply raise blood sugar levels,” says Ekaterina. - For the same reason, if you are going to snack on candy, do it right after lunch, when you have eaten something fatty and with fiber. Then absorption occurs more slowly, and you don’t feel hungry after half an hour.”

Marianna Trifonova encourages combining solid and liquid foods during snacks. “This makes all the taste buds work, activates enzymes, and the process of digestion is much more intense.” Her favorite healthy snacks are a tuna sandwich with lettuce, baked apples, unsweetened yogurt, a sandwich with whole grain bread and low-fat soft cheese. Drinks include freshly brewed black tea or cocoa.

Break stereotypes

It’s firmly stuck in my head: it’s good to snack on apples, nuts, dried fruits, etc. The problem is that it’s hard for me to stop at one apple or five nuts - I immediately want more. But let’s say 100 g of nuts is already 600 kcal. A woman with a sedentary job, like me, needs a maximum of 1700-1800 kcal per day. In addition, store-bought muesli bars are confusing with a wild amount of additives and preservatives.

“Apples, like grapes, cause increased production of gastric juice in many people and thereby stimulate appetite,” says Ekaterina Belova. — If you notice that it’s difficult to stop eating some products, find a replacement for them. For example, instead of apples, eat a banana.”

The expert also doesn’t trust store-bought muesli bars, primarily because of the large amount of sugar. “Look at the composition,” advises the nutritionist. “If sugar is listed in first or third place, don’t take it, there’s too much of it.”

“As a matter of principle, I never eat nuts,” Katerina Nikitina supported me. “Although they are very healthy, you can get too carried away and not notice how you eat a thousand calories, or even one and a half.”

If the yogurt is unsweetened. Cheese - soft, low-fat or hard, but with a fat content of up to 15%. Crispbread - rye or multigrain biscuits without salt.

Prepare snacks at home

“My favorite snacks are those that don’t need to be cooked,” admits Katerina Nikitina. — The ideal option is fruit. You eat and you’re free to go for a walk until lunch. But preparing snacks for future use is also a great option. You can quickly make broccoli balls, dry apples, fruit marshmallows, or bake diet cookies.”

They last a long time, are easily transported (if you need to take them to work) and do not interfere with your concentration on matters more important than food itself. The best recipes are in our table.

5 healthy snacks

Name	Ingredients	Time	Process	Advantages
Apple marshmallow	1.5 kg apples; 3 tbsp. l. water	1-1.5 hours	Pour water into the bottom of a thick-walled pan, place apple slices, and cook covered for 10-15 minutes. Mash, leave on low heat without a lid until evaporated. Level the mass on a baking sheet with parchment in a slightly open oven at 100-200 degrees	Not a gram of fat or sugar. You can adjust the degree of sweetness by choosing different varieties of apples
Broccoli balls	500 g broccoli; 50 g pistachios; 100 g dill; 1 tsp. tarragon; 2 cloves of garlic; 1 tsp. wine vinegar; 1 tsp. salt; 100 g goat cheese	30 minutes	Boil broccoli, chop and squeeze out excess liquid. Mix with finely chopped pistachios, garlic, herbs, vinegar, salt, cheese. Roll the balls	Not only a snack, but also an excellent side dish for meat or fish
Dried cherry tomatoes	500 g cherry tomatoes; 1 tbsp. l. fresh thyme; 1 tbsp. l. Sahara; 2 cloves of garlic; salt; olive oil	50 minutes	Line the mold with paper and grease with oil. Cut the tomatoes into 2 parts, sprinkle sugar, finely chopped thyme, salt and finely chopped garlic on top. This should be done evenly so that each slice is covered with spices. Bake for 30-40 minutes at a temperature of 130-140 degrees, periodically checking readiness	Great in salad or with bread
Stuffed mushrooms	150 g raspberries; 12 large champignons; 250 g chicken breast fillet; salt, pepper to taste; 100 ml dry white wine; 1 bay leaf; 1 sprig of rosemary; 1 bunch of oak leaf lettuce; 2-3 tbsp. l. wine vinegar; 4 tbsp. l. olive oil; 2 tbsp. l. sour cream	35 minutes	Fry the fillet cubes, add salt and pepper. Lightly fry the champignons and simmer over medium heat for 5 minutes, covered, with water, herbs, bay leaf, salt and pepper. Place mushrooms on top of lettuce leaves on a plate. Reduce the broth by 2/3, remove the rosemary and bay leaf. Pour into a bowl, add 2 tbsp. l. oil, vinegar, sour cream and beat until smooth. Place fillet pieces and lettuce leaves cut into strips into the same bowl. Mix. Stuff the champignons with salad and chicken fillet. Decorate with berries	Portobello mushrooms are suitable instead of champignons; turkey, beef or lamb are suitable instead of chicken. Designer dish, can be customized to your liking
Carrot cake	300 g carrots; 125 g hazelnuts; 125 g almonds; 4 eggs; 200 g brown sugar; 50 g flour; 1 tsp. baking powder; zest of 1 lemon; a pinch of cinnamon; 1/2 protein; 60 g powdered sugar; marzipan	40 minutes	Divide 3 eggs into whites and yolks. Beat the yolks with 100 g of sugar into a fluffy cream. Add 50 g of flour mixed with baking powder, lemon zest, and a pinch of cinnamon. Mix. Mix with finely grated carrots. Add the ground hazelnuts and almonds into the flour. Beat the whites to strong peaks, add 100 g of sugar and beat until stiff. Mix with carrot mixture. Grease a baking dish with oil and place the dough. Bake at 180 degrees for 40-45 minutes. Cool in pan for 5-10 minutes, then cool on a wire rack. Let it sit overnight. For the glaze: beat 1 egg white into a strong foam, add 40 g of powdered sugar, beat, add another 20 g and beat for 3 minutes at maximum speed. Spread the cake, let dry, decorate with marzipan	No butter, minimum flour, sugar can be reduced further, lots of carrots and nuts