Lose weight with taste: menu for Tuesday from Julia Mayevskaya

BUThealthy lifestyle dept Yulia Mayevskaya shares a recipe for airy coconut sauce for pancakes.

Breakfast

PP pancakes with coconut cream

Ingredients:

Chicken egg – 3 pcs.

Corn starch – 3 tbsp. l.

Kefir 1% – 125 ml

Stevia (sugar substitute) – 2 g

Soda – ½ tsp.

Himalayan pink salt – 1 g

Preparation:

We mix all the ingredients. Beat with a mixer. Bake in a non-stick skillet over medium heat. Pancakes turn over perfectly, only they need to be baked longer. Garnish with fresh berries and coconut, or add Greek yogurt sauce with stevia or honey!

Coconut cream:

Soft tofu – 2 tbsp l.

Coconut cream – 2 tbsp l. (or coconut milk, the cream is collected at the very top of the can)

Lemon zest – ½ tsp.

Lemon juice – 1/2 tsp (+ stevia to taste)

Preparation:

Fold the tofu, cold coconut cream, lemon zest, lemon juice and stevia into a blender and beat until smooth. The cream turns out to be indescribably delicate, sweet, creamy and healthy!

Dinner

Quiche with mushrooms and chicken

Ingredients:

Cottage cheese – 50 g

Rice flour – 30 g

Oat flour – 30 g

Yolk – 1 pc.

Salt

For filling:

Chicken breast – 300 g

Frozen mushrooms – 200 g

Salt

Mustard – 1 tsp

To fill:

1 protein + whole egg

Milk – 100 ml

Preparation:

We mix cottage cheese, yolk and flour. Knead into a ball and roll out in a silicone mold, forming sides, make holes with a fork. Cut the chicken and mushrooms into cubes and fry with the addition of mustard. We spread it on the dough. Knock out milk and eggs and pour in the pie. Bake at 180 C for about 40 minutes.

Dinner

Sun-dried tomato salad

Ingredients:

Mozzarella cheese – 50 g

Cherry – 100 g

Arugula – 50 g

Leaf salad – 50 g

Tomato (tomato) – 1 tbsp. l. (dried and finely chopped)

Sunflower seeds – 1 tbsp. l. (lightly brown)

Olive oil – 1 tbsp. l. (for the sauce)

Soy sauce – 1 tsp

Mustard – ½ tsp

Lemon juice – 1 tsp

Preparation:

We cut all the ingredients for the salad, put everything in a salad bowl. To make the sauce: whisk the olive oil, soy sauce, mustard and lemon juice with a fork. Pour the sauce over the salad and enjoy!