Increasing and extended working hours, women taking a more active role in business life, and easy and cheap access to fast food products are among the factors that make healthy eating very difficult. However, improving the quality and duration of life, protecting from diseases, and having the ideal body weight is only possible with a healthy, adequate and balanced diet. In order to have a healthy diet, the consumption of foods such as saturated fat, refined sugar, refined flour, etc., and salt should be reduced; Consumption of fruits with high fiber content, whole wheat, rye, oat flour and bran, spices, oilseeds and legumes should be increased. Here, I have prepared for you recipes that will make it easier for you to eat healthy, that will appeal to your taste and are low in energy.
Crispy pastry with curd and Amaranth
1 whole egg
1 egg white( we will put the yolk on it)
1 pack of baking powder
1 tablespoon of vinegar 2 teaspoons of salt
1/2 cup of low-fat yoghurt 1/2 cup of olive oil 1/2 cup of amaranth< br /> 1 cup wheat germ
1 cup oat bran 1.5 cups oat flour
Let's mix all the ingredients and let the dough rest for 15 minutes. Prepare your stuffing by mixing curd cheese and black cumin in a separate bowl. Place the ready-to-cook pastries on a baking tray lined with baking paper and brush them with the reserved egg yolk. Bake in a preheated oven at 200 degrees for 30 minutes.
I got 28 pastries of this size. The calories of 1 of them are; Equivalent to 2 walnuts and 1 slice of bread!
2. Cocoa oat pudding
4 tablespoons of oatmeal
1 glass of water
1 glass of semi-skimmed milk
Cook over low heat. . After taking it off the heat, add
1 teaspoon of cocoa
1 teaspoon of ground cinnamon
1 teaspoon of stevia
1 medium-sized pear. Add grated and divide into 3 bowls. Each bowl contains 120 calories and is an ideal alternative for a snack.
Black seed bread:
-
1 teaspoon dry yeast
-
1 /2 teaspoons of granulated sugar
-
I mixed 1 glass of milk and let it sit for 10 minutes.
Add in
-
1 glass of oat flour
-
1 water cup oat bran
-
Small amount of whole wheat flour
-
A pinch of salt
-
3 teaspoons of black cumin seeds
-
4 teaspoons of chia seeds
-
Add 2 teaspoons of flax seeds and knead. . Shape after resting for 1 hour. Let it rest for 10 minutes, then brush it with egg yolk and bake it in a preheated oven at 200 degrees for 20-25 minutes.
You can consume a 1 cm thick slice as 1 change of bread.
Sugar-free orange cake
Ingredients:
4 egg
1 glass of chickpea flour
1 glass of oat bran
1 glass of wheat germ
3 medium-sized oranges
1 packet of baking powder
1 teaspoon of vanilla essence
1 tablespoon of ground cinnamon
2 tablespoons of honey
1 tablespoon of molasses
1 tea glass of semi-fat milk
1 tea glass of olive oil
/> 4 tablespoons of powdered stevia
Preparation:
Beat 4 eggs until they form a snow-white appearance. Add powdered stevia and continue mixing. Squeeze the juice of 3 oranges in another bowl beforehand and either chop the peels finely with a knife or put them in a blender. Then mix all the ingredients.
If your oranges are less juicy, increase the amount of milk to 1 tea glass.
Bake in the oven at 180 degrees for approximately 20 minutes.
20 slices came out of my tray; you can consume 1 slice of cake minus 1 slice of bread, 1/3 portion of fruit, and 2 whole walnuts.
Read: 0
