What kind of food should be on our table every day?
Starchy foods - such as bread, cereals, rice, pasta and potatoes. Of these, our body receives carbohydrates, vitamins, metals and natural fibers.
How much does our body need for our own needs? Every day we need to eat 4-6 servings of these products - that is, practically at every meal.
One portion can be considered:
- 1 cup of cooked rice or pasta;
- 1 small potato size;
- 1 piece of bread.
The basis of our food for every day is precisely starchy foods.
Fruits and vegetables. This group gives us vitamins, metal elements and natural fibers. Try to eat 5 servings of fruits or vegetables every day.
For one portion it is accepted:
- 1 whole fruit;
- 1 handful of dried fruit;
- 1 small glass of fruit juice (freshly squeezed).
Bird, meat, eggs, fish, nuts and beans. They supply us with proteins, vitamins and metal elements (especially - iron and vitamin B12). Every day try to eat two or three portions of these foods.
One portion is considered:
- 2 eggs;
- 100 grams of meat;
- 150 grams of fish;
- 100 grams of cooked beans.
Milk and dairy products. With them we get proteins, vitamins and metal elements (especially - calcium).
How much does our body need for our own needs? Every day - from two to three servings.
One portion will be:
- 1 pack of yogurt;
- 1 small (25 grams - matchbox size) piece of cheese;
- 1 cup of milk.
Fats and oils. They give us energy, fat-soluble vitamins (E, A, D, K) and essential fatty acids. Every day, we want to eat at least 2 tablespoons of some vegetable oil. A large amount in the daily diet of animal fats can increase the risk of heart disease, certain types of cancer and diabetes.
Food recipes for every day
All of our food should be delicious. For every day it's easy to pick up recipes that will be quick to prepare. For the weekend - pamper your home (or only yourself) more intricate dishes.
We offer you several recipes for delicious food for every day.
Rice appetizer
We need:
- 2 cups of basmati rice;
- 6 cups of water;
- 4 tablespoons oil;
- 2 fresh finely chopped bulbs;
- 5-6 tablespoons of finely chopped dill;
- 4 tablespoons chopped mint;
- 1 sweet green pepper;
- salt;
- pepper;
- 2-3 tablespoons of lemon juice.
Rinse the rice and put it in a pan of cold water. As soon as the water boils, reduce the heat and cook the rice for 20 minutes (or more - if necessary). In the pan, heat the oil and fry the onions until it becomes soft. Add the rest of the greens, as well as salt, pepper and lemon juice. Gently stir and remove the frying pan from the fire. Mix the rice with the resulting sauce, and serve the dish on the table.
Cucumber salad with mint and cheese
We need:
- 1 large cucumber, cut into slices;
- 1 cup crumbled brynza;
- 1/2 cup fresh mint leaves;
- 6 tablespoons of olive oil;
- 3 tablespoons of lemon juice or 2 tablespoons of grape vinegar;
- 1 teaspoon of mustard;
- salt;
- pepper.
Spread the cucumber circles on a dish and sprinkle with mint and cheese. Mix the butter, lemon juice (or vinegar), mustard, salt and pepper, and pour the sauce over the cucumber. We serve on the table at once.
Stew of white beans with oregano
We need:
- 1 large onion, cut into thin rings;
- 1/2 kilogram of medium-sized white beans, soaked in the evening and thrown into a colander;
- 1 teaspoon of sugar;
- 1 chopped large celery sprig;
- 1 carrot, cut into slices;
- 1 parsley (leaves only);
- 2 - 3 branches of fresh oregano (leaves only), or 1/2 teaspoons of dry;
- 1 cup of olive oil;
- juice from one lemon;
- salt, freshly ground pepper.
As soon as the bean boils, drain the water. We warm 2-3 tablespoons of olive oil in a large saucepan and fry the onions in it until it becomes soft (2-3 minutes). Add the beans, sugar, celery and carrots to the pan. Stir and pour hot water - so that it closes the beans. Close the saucepan with a lid and leave the beans to simmer for 1 hour on low heat until it becomes soft. (If the beans do not have time to cook, add a little more hot water, and leave it on the fire for an extra time). Add fire, salt, pepper and pour the remaining oil in the beans. When the peel on the beans starts to burst, and the juice becomes smaller, pour the lemon juice into the pan, sprinkle with parsley and oregano, and serve it on the table.
Small secrets:
- In the pressure cooker beans will be ready in 20-30 minutes.
- During cooking, you can add half of the vegetable cube to taste.
- If you like spicy dishes, add a small-cut 1 bitter pepper.
- We wish you a pleasant appetite and a pleasant meal for every day! We hope that our recipes have contributed to this to some extent.