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Less meat, more vegetables -- small changes give great results
Table of Contents
1. Put cocktails and smoothies on the menu
Their biggest advantage is the ability to combine a variety of products into one drink. All you have to do is mix your favorite vegetables into a blender, add fruit, such as bananas or berries, some liquid (water, milk, vegetable drink), healthy sources of fat (avocado, nuts, seeds, peas, peanut butter) and protein (such as yogurt, kefir or protein) and blend them all. Smoothie is a great option for people who want to increase their vegetable intake but don't like to eat in a traditional form, and also don' t have much time to prepare ready meals or snacks.2. High-protein spinach smoothies
The nutrient value: Energy: 271 kcal, Protein: 21.4 g, ?? Fats: 8.7 g and Carbohydrates: 23.3 g. Method of preparation1. If necessary, add a little water to obtain the desired consistency.3. Reach for the vegetable paste
They can be a great base for sandwiches, but also many other foods, such as pasta. All you have to do is to bake or cook vegetables, add your favorite spices, fresh herbs, a little olive oil and lemon juice, and finally blend everything into a smooth paste. It's great to combine with many additives, like mozzarella or tofu. They're not only tasty but also rich in nutrients.4. In the case of the manufacturer, the following information shall be provided:
Mix the dried beans with all the ingredients to give a smooth, creamy consistency.2. Taste them with salt and pepper. Ingredients (4 servings): 240 g of white preserved beans (ring), 20 ml of oil (2 teaspoons), ?? 60 g of dried tomatoes (3 teasps), ∙ 12 ml of lemon juice (2 tablespoons) 5 g of garlic (pepper), 45 ml of water (2 teases), ✓ salt and flavor. Add a little water from the beans if necessary. Nutritional value (solution): Energy: 147 kcal, protein: 5, g, 3 g, ✓ 7, 3, or 12, g in preparation.5. Replace the meatballs and snacks with the plant versions
However, there are many ways to prepare these traditional dishes in the vegetarian version. The preparation of plant-based versions of gulaz, food or lettuce not only reduces the consumption of meat, but also introduces greater diversity to the diet thanks to the richness of the flavors and aromas of vegetables and plant protein components. Poles love single-grain dishes such as gulaz or leczo because of their ease of preparation and aromatic taste. It is worthwhile to look for alternative sources of plant protein, such as tofu, seitan seeds or vegetable seed substitutes (e.g. fasci, soybeans, etc.), which can result in a variety of nutritional varieties, and can be used as a dietary supplement for many people.6. You're eating curry and beans
Cut the onions, garlic and ginger slightly in a pot of heated olive oil.2. Cut the chicken into cubes and add to the pot with other ingredients. Serve with baking soda, rice or cassava. Ingredients (4 servings): 100 g onions (art), 20 g of garlic (4 tooth), ?? 20 ml of olive oil (2 tablespoons), ¢ 10 g of ginger (pieces the size of a thumb), ¥ 600 g of sugar (large art), ‡ 75 g of tomato concentrate (3 tablespe), ̊ 6 g of curry powder (11 g of fat), ̋ 4 g of salted paprika (all grams of fat) 4 g g of butter (g) ̊ 3 g of milk, 2 g of oil (grams of protein), ̇ 2 f 24 g of protein, ̊ 24 g, ̇ 24 g: 200 g of red pepper, and 1 minute of consistency: ¥ 1 minute, ¥ 2 minutes, ¢ 1 minute and ̇ 1 minute.7. Spread the vegetables in the sauce to the pasta
There are hundreds of other ways to make such a food additive that not only tastes great, but is also filled with whole vegetables that enhance the flavor of the food and provide the body with valuable nutrients. Instead of reaching for traditional meat sauces that can be high in calories and rich in saturated fat, you can make light and healthy vegetable sauces which are just as tasty. The best known is of course pasta with tomato sauce, which, of course, may contain meat, but it doesn't have to!8. Polish extra_id_1 Polish cream sauce:
Heat the olive oil in a large roundabout, sliced glass: onions, celery, carrots and a white part of the season until soft (about 20 minutes).2. Cook it on a free fire for at least 20 minutes longer, the better. Add the country cheese and blend it again.5. Nutritional value (portion): Energy: 271 kcal, protein: 17.5 g, fat: 10.8 g, carbs: carbohydrate: 23.6 g.
