Lose weight with taste: menu for Monday from Julia Kovergina
FYulia Kovergina (@bober_pp), an IT coach and nutritionist, suggests starting the week with baked pears and healthy zucchini pancakes.
Lazy oatmeal with raspberries
Ingredients:Oat flakes – 50 g Flax seeds – 10 g Walnut – 20 g Banana – 1 pc. Frozen raspberries – handful Milk (by eye) Kefir (by eye)
Pour 25 g of oatmeal into a jar, add flax seeds and mix. We spread a layer of raspberries, lightly fill with kefir, add another 25 g of oatmeal. Fill with milk so that everything is slightly soaked. Cut the banana and put it in a jar, add some more raspberries. Grind the nuts and sprinkle on top, close the jar and put in the refrigerator overnight.
Baked pears ⠀
Ingredients:Pear – 2 pcs. Ricotta – 80 g Jerusalem artichoke syrup – 2-3 tbsp. l. Cinnamon to taste Hazelnuts – 5-6 pcs. ⠀
Cut the pears in half, cut out the centers with seeds. Next, cut out the pulp from the pear and chop it with a knife or in a blender. Mix the pear with ricotta and Jerusalem artichoke syrup. Spoon the filling into the holes in the pears and sprinkle with cinnamon. We bake in the oven on a silicone mat at a temperature of 200 C for 25 minutes.
Zucchini pancakes with turkey ⠀
Ingredients:Large zucchini – 1 pc. Turkey (chicken) fillet – 300 g Sour cream – 2 tbsp. l. Whole grain flour – 5 tbsp. l. Hard cheese – 50 g Eggs – 2 pcs. Salt, pepper – to taste ⠀
Grate the zucchini and squeeze out excess water. Finely chop the poultry fillet, grate the cheese. Combine all the ingredients, bake in a skillet without oil or in a small amount, such as coconut oil. Serve with sour cream and herbs. For a side dish, you can boil buckwheat / hard pasta / brown rice.
Mozzarella salad ⠀
Ingredients:Cherry tomatoes – 3 pcs. Small cucumber – ½ pc. Yellow tomato – 1 pc. Arugula salad – handful Spinach – a handful Basil – a handful Mozzarella – 3 wedges Lemon wedge juice Salt Black pepper Olive oil ⠀
Chop and mix all ingredients. You can season the salad with spices and herbs: cardamom, horseradish, garlic, mustard and ginger improve digestion and have a positive effect on metabolic processes.
Ingredients to taste:Chicken mince Egg Onion Garlic Salt pepper
For filling:Broccoli (frozen) Sliced zucchini Sprinkle cheese ⠀
Prepare minced meat for cutlets. Put the patties in silicone molds and make a depression in the middle in each. Place broccoli and diced courgettes in the well. Bake in the oven at 180 C. Shortly before the end of cooking, remove from the oven, sprinkle with cheese and continue baking.