Breakfasts, lunches and dinners full of vitamins, minerals and antioxidants are a must in the spring program for the final "shake-up" of the body after a long winter. A dense winter diet makes itself known, and you need to cleanse the body of toxins and toxins, accelerate metabolism and supply it with vitamins - then you will feel a surge of strength and energy. Alena Zlobina, the founder and mastermind of the "Taste & Color" project, tells what products will help you wake up and replenish your energy reserves for an active lifestyle.
Lettuce and beets
Lettuce, which is grown almost all over the world, is a storehouse of potassium, which contains almost 38%, in addition, it contains calcium, phosphorus, silicon, magnesium, vitamins PP, B. Vitamin C contributes to the production of serotonin, which our body needs in spring, folic acid perfectly helps metabolism. For all its usefulness, 100 grams of lettuce contains only 15 kcal, which makes this product indispensable in various light dietary meals.
Beets are a versatile vegetable that can be eaten raw, boiled or baked. A large amount of trace elements such as iron, iodine, zinc, potassium, fluorine, phosphorus, vitamins of group B, PP, A, E, D, make beets very useful for consumption in the spring. 100 grams of beets contain only 40 calories, but you need to remember that when cooked, its glycemic index doubles, so it is better to eat it raw. For example, in a beet and lettuce smoothie that's easy to make and consume in the morning. Working in pairs, both vegetables will help you lose weight and forget about lethargy and apathy. Beets are also in the top 10 brain-boosting foods, which is a nice bonus in itself.
Coconut cream - 120 ml.
Water - 30 ml.
Spinach - 1 handful
Jerusalem artichoke syrup - 20 gr.
First of all, we send spinach leaves, coconut cream and water to a blender, beat well to make green milk. Then we heat the drink on the stove and beat with a mixer to get a foam. If you have a coffee machine, you can use the hot air whisk function to keep the drink warm. To finish, add Jerusalem artichoke syrup - an invigorating latte is ready.
Latte for beets
Fresh beetroot - 30 gr.
Orange fresh - 30 gr.
Soy milk - 200 gr.
Grape sugar (liquid) - 20 gr.
Mix the beetroot juice with the orange juice, stir it (you should get a very beautiful rich color of the drink). Then we take soy milk, heat it up and beat it with a mixer to get milk foam. Pour the milk into a glass and pour the juice mix into it. You can sweeten the latte with liquid grape sugar.
Eating fruits such as oranges, bananas, kiwi, apples, pears, grapes should become the norm every day, especially in spring. Oranges are rich in vitamin C, essential for mood and immunity, contain antioxidants and bioflavonoids that neutralize free radicals, as well as limonoids, which block the multiplication of malignant cells.
Bananas contain a lot of potassium and iron, help fight edema, produce the hormone of happiness, with the help of the substance ephedrine, improve the activity of the central nervous system, promote attention and improve mood.
Kiwi, which has only 50 calories per 100 grams, is very useful for nutrition in the spring due to the increased content of vitamin C, tocopherol, flavonoids and carotenes, which prolong our youth and beauty. He provides prevention of colds, which so often happen in the spring.
Apples, especially green varieties, the most affordable and healthy fruit, are a real storehouse of vitamins. They lead in the amount of iron in their composition, and also contain riboflavin, pyridoxine, pantothenic, ascorbic acids and many useful elements: copper, calcium, magnesium, sodium, iodine. A high amount of fiber helps to reduce weight and improve digestion. Eating a fruit salad for breakfast, consisting of apples, kiwi, bananas and oranges, flavored with honey and lemon juice, you will get a boost of vivacity and forget about drowsiness and lethargy.
Fruit salad "Tutti-frutti"
Fennel (peeled) - 5 g
Arugula salad - 10 g
Romano salad - 20 g
Pear - 35 g
Pineapple - 50 g
Coconut cream - 10 g
Cut the fennel into thin slices. Tear the Romano salad into small pieces, arugula can be left in whole leaves. Cut the pear and pineapple into translucent slices. Mix all the fruits and salad and put them in a circle on a plate. Top with coconut cream.
Vegetables and mushrooms
Just like fruits, vegetables are foods containing a large amount of fiber, vitamins, pectin, organic acids. With a low glycemic index, red bell pepper is the leader in the amount of vitamins C and A, which help in the production of serotonin and lycopene, which inhibits cancer cells.
Tomatoes also contain a lot of lycopene, and in addition, biotin and choline are vitamins that are useful for skin, nails and hair. As you know, our mood directly depends on a healthy and beautiful appearance, especially in spring.
Mushrooms are considered an energy-giving food, as they contain a large amount of protein and glycogen, in addition to a huge amount of minerals and vitamins (and they can also be eaten at night without harming the figure). Combined with vegetables, mushrooms are a delicious and nutritious dish that is easy to prepare. For example, vegetable pizza filled with tomatoes, bell peppers, and mushrooms, which can be seasoned with RAW mayonnaise, and made with rye flour base.
Vegetable pizza from the chef of the Vkus & Tsvet cafe
BBQ sauce - 35 g
Bulgarian pepper - 60 g
Eggplant - 60 g
Pesto sauce - 3 g
Olive oil - 10 g
Seed mix - 3 g
Lettuce mix - 30 g
Wheat flour - 250 g
Baking powder - 5 g
Sea salt - 4 g
Purified water - 135 g
Vegetable oil - 25 g
First of all, you need to knead the pizza dough: combine flour, baking powder and salt in a container, mix. Then we add sunflower oil and water. Knead the dough with your hands for a few minutes. Cut the finished dough into balls of about 100 grams each and roll it into ovals. We shift the dough plates with parchment and put them in the freezer.
Let's take care of the filling: wrap the eggplants and peppers in foil and bake in the oven for 40 minutes at a temperature of 180 degrees. Then we put the vegetables in the refrigerator. Peel chilled vegetables and cut into strips. We put the dough in the oven for 10 minutes and defrost it at a temperature of 150 degrees. Then we grease the base with a thin layer of barbecue sauce, spread strips of eggplant and bell pepper on top, bake for 10 minutes at a temperature of 190 degrees. Decorate the finished pizza with lettuce leaves and a mix of seeds, pour pesto sauce on top.
Alena Zlobina, founder and mastermind of the "Taste & Color" project, an adherent of healthy eating and lifestyle
Photo: Getty Images, press archives
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