Warm Autumn Food: 10 Proven Healthy Recipes
Text: Ekaterina Khripko
On the websites of large health organizationsSuch as the National Institute of Health (NIH), the Center for Disease Control and Prevention (CDC) and others, there is not only information that is interesting to doctors and journalists. So, between the announcements of meetings, news about influenza infections, recommendations for the prevention of whooping cough or asthma, you can find a selection of recipes that are good both for treating certain diseases commonly associated with nutrition, and for their prevention. Contrary to ideas, healthy food is not an austere plate of rice and herbs, but very close to the usual hearty dishes that we love so much.
Speaking of food "for health", first of all you should pay attention to the recommendations for those who follow the state of the pancreas and heart. So, the National Pancreas Foundation advises to eat small portions several times a day, and not to try to keep within three large meals - this is true for people with diseases of the stomach and pancreas. And on the website of the National Heart Institute, in turn, collected recipes aimed at minimal use of saturated or trans fats. Show a few curious.
Carrot, Cranberry and Sweet Potato Soup
In the period of exacerbations of problems with the stomach and pancreas, the doctor may recommend to give up food for a couple of days. The site of the National Pancreatic Foundation lists fluids that will help the organs at this time: apple, cranberry juice, white grape juice, gelatin. A thick soup of cranberries and carrots will help to overcome hunger or gently get out of such a diet.
Ingredients:
Cooking:
Mix cranberries, a tablespoon of onions, orange juice and sugar.
Transfer the mixture to the container for baking by adding carrots, potatoes and onions.
Put everything together in the oven and bake until the vegetables are soft.
Bring broth to a boil, add ginger, cook for twenty minutes.
Mix the broth and the baked vegetables in a few blender.
Sprinkle with parsley before serving.
Braised lentils with rice, vegetables and herbs
When problems with the pancreas porridge - one of the most benign dishes. In addition, there is evidence that selenium, which is rich in lentils, has a beneficial effect on this organ.
INGREDIENTS:
Cooking:
Fry the onions in a deep skillet in the olive oil until golden brown. You can add a little cloves.
Add vegetable broth, lentils and bay leaf. Bring to a boil, then simmer over medium heat for about twenty minutes.
Add rice, carrots and potatoes and simmer for another fifteen minutes.
Add spinach, zucchini, basil, cumin, coriander, cinnamon and salt. Simmer until all ingredients are soft - about ten to fifteen minutes.
Roasted grapefruit with mint and honey
Hot autumn dessert is best for autumn cold. It would seem that freshness and coolness are associated with fruit first, but the Pancreatic Foundation breaks stereotypes and suggests frying a grapefruit.
Ingredients:
Cooking:
Place grated grapefruits with the cut side up on a large baking sheet.
Sprinkle with honey and fry on a grill or pan until the upper part turns brown and blistering - it will take about five minutes.
Decorate with mint leaves.
Broccoli pasta with cauliflower and roasted nuts
Although fiber and useful, but with problems with the pancreas, it may be undesirable. Broccoli and cauliflower contain it in small quantities, while rich in vitamins and nutrients. Walnuts are full of selenium useful for the gland.
Ingredients:
Cooking:
Preheat pan on medium heat, add butter, onion, garlic. Fry until golden brown.
Boil cauliflower and broccoli in chicken broth.
Nuts, raisins, parmesan, parsley and balsamic vinegar mix in a bowl. Connect the mixture with boiled pasta.
Add broccoli, cauliflower and fried onions with garlic in a paste, sprinkle with nuts.
Apple pie
A healthier analogue of the classic pie is the charlotte, which uses more apples, making the dough more moist, which means less butter will be needed.
Ingredients:
Cooking:
Preheat oven to 150 degrees.
Lightly oil the baking pan.
In a large bowl, mix the apples with sugar, raisins and nuts.
Add butter, vanilla sugar and egg.
Add flour, soda and cinnamon and mix.
Let it stand for about half an hour.
Put the dough into the pan and bake for thirty-five to forty minutes.
Fried chicken in citrus juice, with oregano and cumin
For the health of digestion, you don’t have to give up the usual dishes, even if this dish is fried chicken.
Ingredients:
Cooking:
Place the chicken, oregano, cumin, garlic, zest and lime-orange juice in a deep bowl and mix.
Marinate for at least thirty minutes - but not more than an hour.
Drain marinade and sprinkle with salt and pepper.
Add oil to the heated pan. Lay out chicken breasts one by one.
Fry until browning.
Serve with rice and green salad.
Beef Stroganoff with white wine, herbs and yogurt
Often, problems with the heart lead to attachment to high-protein products - among them pork and beef are traditionally considered the most "unhealthy". However, we, as well as the National Institute of Health, for a varied diet and we believe that everything is possible - the main thing is to prepare products according to our desires and needs.
Ingredients:
Cooking:
Beef cut into cubes.
Grease the pan and fry the onion for two minutes.
Add beef and simmer until golden brown.
Fry the mushrooms.
Add beef and onions to mushrooms, mix with seasonings.
Add yogurt, wine and mix gently.
Hold for a few minutes over medium heat.
To serve add the meat to the pasta.
French fries
Such a potato contains a minimum of saturated fat, does not contain trans fats and is free of cholesterol.
Ingredients:
Cooking:
Chop the potatoes into chopsticks.
Put in cold water and leave for an hour.
Granulated garlic, salt, white and hot peppers fall asleep in a plastic bag.
Place slices of chilled potatoes in this bag, remove and coat with butter.
Put the potatoes in a shallow baking dish, cover with aluminum foil and put in the oven for fifteen minutes.
Remove the foil and bake until a crust appears for another fifteen to twenty minutes.
Crisp pumpkin pie
On the eve of Halloween, we offer you a Halloween pumpkin pie recipe. Very little butter will be needed only for a crisp crust, and skimmed milk in the filling makes this tasty cake a little more friendly to the heart and vessels.
Cooking:
For the base in a small bowl mix oatmeal, flour, almonds, sugar and salt.
Add oil and water.
Pour the mixture into the mold and bake at 170 degrees for eight to ten minutes or until light brown.
Then do the filling: mix sugar, cinnamon, nutmeg and salt.
Add egg and vanilla, mix.
Add pumpkin and milk, mix again (can be in a blender or just whisk together).
Pour the mixture onto a baked base.
Bake for forty-five minutes at 170 degrees.
Minestrone soup
A hearty version of the classic Italian soup without cholesterol and saturated fats rich in fiber, beans, peas and carrots.
Ingredients:
Cooking:
Heat the oil in a saucepan.
Add garlic, onion and celery and simmer for about five minutes.
Add the rest of the ingredients except spaghetti. Mix.
Bring to a boil and reduce heat, simmer for about thirty minutes or until vegetables are ready.
Add spaghetti and cook for a few more minutes.
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