We are loaded with vitamins: ten useful lean recipes
Food in the post should be modest, but not meager. You can easily refuse meat and dairy products, but ignoring post vitamins is risky. What dishes to include in the menu to help the body?
Oatmeal plus dried fruits - a shock combination that abounds with vitamins A, E and the whole list of B vitamins. Mix in a saucepan 1 tsp. cinnamon, 500 ml of water and 130 g of a mixture of chopped dried apricots, prunes and dates without pits. Boil them in boiling water for 2 minutes, pour 250 g of flakes of oatmeal and, stirring, bring to readiness. Smash the porridge with honey, walnuts, you can add raisins to taste - and you will get a hearty and incredibly useful breakfast.
The main source of vitamins in post - vegetables. In this sense, does not know an equal of broccoli, a champion in stocks of vitamins C and K. We boil 500 grams of cabbage inflorescences in salt water for 5 minutes. Cut thin slices 3 slices of garlic, brown in olive oil, add 3 tbsp. l. soy sauce, grated ginger root and lemon juice to taste. We pour broccoli with this dressing and sprinkle with fried sesame seeds. This appetizer perfectly sates with energy and good.
Look at the root
Vegetable salads in the days of fasting we eat most often. Include celery in them, and they will become even more useful. This vegetable is rich in vitamins A, B1, B2, E, K and organic acids. We clean and sliced the average celery root and 2 sweet and sour apples. We connect them in a salad bowl, sprinkle with crushed hazelnut, fill with a mixture of 3 tbsp. l. lemon juice and 3 tsp. honey. An interesting combination of tastes will pleasantly surprise and successfully diversify the family menu.
Salads in the post are especially good if they have beets. It is rich in vitamins B1, B5, B6th, PP, C and E. To avoid losing them during cooking, wrap the root with foil and bake in the oven for an hour at 200 ° C. Then we clean beets, cut into strips, combine with orange slices, add fresh herbs and nuts to taste. Sdabrivaem salad with salt and olive oil. Add a pinch of cayenne pepper, and it will play bright, spicy notes.
Salads on the post should be prepared from seasonal vegetables, for example, Bulgarian pepper. It gushes with vitamins A and C - the main elements for strong immunity. We cut into strips 3 sweet peppers of different colors. Boil in salt water 200 g of green beans. Shinkuem 200 grams of red cabbage, salted and kneaded hands. Mixes all the ingredients, add greens, olive oil and salt. Juicy bright peppers are charged with good mood and vitamins.
Mushrooms in the garden
Lenten vegetable stew is a storehouse of vitamins. And the more different vegetables in it, the better. Fry the onion with 4 carrots until golden brown. Spread 4 potatoes in cubes and simmer under the lid for 5 minutes. Add salt with spices, 250 g of mushrooms, continue to simmer for 7 minutes. At the end, we introduce 4 crushed tomatoes and stand on fire for another 5 minutes. A pinch of rosemary will give raga a marvelous aroma and will make even more appetizing.
Soups in fasting rarely do without carrots. It is famous for its meager reserves of carotene, it improves eyesight and immune defense. Fry in a saucepan with oil 1 tbsp. l. grated ginger root and onion. Add 800 g of carrots with thick circles, 750 ml of vegetable broth and cook for 30 minutes. We pour 250 ml of orange juice into the soup, beat it with a blender, put salt and a pinch of nutmeg. Homemade rye rusks here will be very handy.
Cabbage on beans
White cabbage pleases with a valuable set of vitamins A, C, E, H and U. To crackle it was not boring, make vegetable cutlets. Soak over 350 grams of lentils, then boil 10 minutes in salt water and grind with a blender. We cook the onion-carrot frying, combine it with 400 g of shredded cabbage, pour 100 ml of water and stew for 15 minutes. We mix vegetables with lentils, salt and pepper, fry the cutlets. Supplement them with mashed potatoes - and the vitamin dinner is ready.
Pumpkin can compete with any vegetable by the number of useful elements. In addition to vitamins C, E and PP, it has a rare vitamin T, responsible for metabolism and hematopoiesis. We cut 400 g pumpkin slices, sprinkle with olive oil and bake in the oven for 30 minutes at 180 ° C. We give it a mixture of 3 tbsp. l. honey and orange peel, sprinkle with cinnamon and let it freeze. By the way, this lean dessert can become an excellent filling for the pie.
It's no secret that berries contain unimaginably many different vitamins, even if they are frozen for a long time. And they also make a wonderful pasta. We grind 1 kg of any washed berries with 400 g of honey. If necessary, dilute with water and boil until a thick mashed potatoes. Spread it evenly on a baking sheet with parchment paper, let it freeze, sprinkle with powdered sugar and cut into strips. Pastila from berry assortment will be even tastier and more useful.
Do not forget to please the body with vitamins every day, especially in fasting. Our recipes will help you with making the menu. And if you have your own interesting ideas, share them in the comments.