Lose weight with taste: menu for Friday from Julia Kovergina
FROMPort Coach Julia Kovergina (@bober_pp) suggests ending the week with a vitamin-rich smoothie and quinoa with mushrooms.
Ingredients:Oatmeal – 3 tbsp. l. Egg – 1 pc. Oatmeal chocolate milk – 2 tbsp l. (you can replace it with any milk) Cocoa – 1 tbsp. l. Coconut sugar – 1 tsp (or any of your sweeteners) ⠀
For filling:Soft cottage cheese 5% – about 70 g Banana – ½ pc. Cashews – 1-2 pcs. ⠀
Grind the oatmeal a little (you can use a blender). We mix all the ingredients for the pancake, bake in a non-stick pan on 2 sides without oil. Put cottage cheese and bananas into the finished pancake, roll up and sprinkle with chopped nuts.
Ingredients:Carrots – 1 pc. Orange – 1 pc. Apple – ½ pc. Water (by eye) ⠀
Peel and cut the orange into slices, peel the apple and cut into pieces. Peel the carrots and grate them three. We put everything in a blender, add water, beat.
Quinoa with mushrooms
Ingredients:Chopped shallots – 1 pc. Chopped mushrooms – 2 cups Soy sauce – 1 tbsp l. Chopped garlic – 2 heads Cooked Quinoa Grits – 1 cup Cooked and chopped tofu (optional) – 1 cup Honey Herbs to taste ⠀
Heat a large skillet over medium heat, add a little water. Then add the shallots and simmer for about 1 minute. Add mushrooms, stir, pour in soy sauce, stir again and cook until mushrooms are tender, stirring occasionally. This will take 5 to 8 minutes. Add garlic, stir. Add grits, some honey, tofu and stir. Remove skillet from heat and add fresh herbs. Serve with cheese.
Tomato omelet ⠀
Ingredients:Eggs – 2 pcs. Milk – 50 ml Onions – ¼ pcs. Tomato – ½ pc. Cheese – 20 g Butter – 3 g Salt, pepper – to taste ⠀
Finely chop the tomato and onion, grate the cheese. Beat eggs with milk, salt and pepper. Fry the onion in oil, then add the tomato. Pour the egg mixture, reduce heat and cover. Sprinkle the finished omelet with cheese and cover for a couple of minutes.
Chicken fillet salad with green beans ⠀
Ingredients:Chicken fillet – 300 g Boiled eggs – 2 pcs. Tomato – 1 pc. Green beans – 300 g Onions – ½ pc. Sour cream or yogurt for dressing Cheese – 100 g Salt, pepper – to taste ⠀
Boil eggs and fillets, stew beans. Cut, mix, season and stir all ingredients.