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A very tasty food.
- 400 g turkey breast
- 2-3 carrots
- 1 onion
- 2 cloves garlic
- 2 canned lentils 800 g
- 3 tablespoons tomato paste - broth
- a little bit of oil
Preparation time: less than 60 minutes
RECIPE PREPARATION Lentil food with turkey breast:
The meat is washed and portioned into pieces of about 2 cm.
Put in a pot in 1.5-2 l of water.
It foams. Add salt, pepper.
Let it boil for about 20 minutes until it is half cooked.
Separately, clean and chop the carrots, onions, garlic, then put them in the pan with oil.
Heat until slightly softened.
Add the meat and then the juice in which it boiled.
Cover with lid. Allow to simmer.
Add the lentils.
Add the tomato paste. After 5-10 minutes it's ready.
Season to taste.
100 g of salmon
1 cup red lentils
1 cup green lentils
1/2 canned corn (frozen)
4 chopped green onions
2 chopped red peppers
1/2 cup olive oil
Juice from 3 lemons
1/2 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon pepper
Wash the lentils very well, then leave them to soak covered with water from evening to morning. Drain the water in which it was soaked, then put it in a pot of boiling water for 10-15 minutes. Put it in a strainer and pass it through a stream of cold water to stop boiling. If you want to make a layered salad, boil the red and green lentils separately. After the lentils have cooled, put them in a large bowl, then add the drained corn and washed with cold water, chopped green onions, chopped red peppers and diced salmon or thin strips. In a sealed jar, combine the olive oil with the lemon juice, cumin, salt and pepper, then stir well.
Pour over the vegetables and mix. Cover and refrigerate for at least 1 hour before serving.
The best Whole30 food list to make your next grocery store travel very fastGetty Images Getty Images
Chances are you've seen the hashtag everywhere: # Whole30. But what exactly is Whole30? It's not just another diet invented to lose weight. In fact, it is not designed for this at all, although a lot of people use it when trying to lose a few pounds. Instead, # Whole30 is meant to improve your physical and mental health, helping you figure out if the foods you eat are triggering conditions such as inflammation, acne and stomach problems.
"It's meant to help you identify foods you might be intolerant to, and it's meant to be a starting diet, after which you can add back foods you've missed," says Bonnie Taub-Dix, RDN, author Read it before eating it. The diet requires the elimination of whole groups of foods from the diet for about a month. "The 30-day avoidance diet involves avoiding sugar, alcohol, legumes, grains, dairy and other foods," says Taub-Dix. This gives your body enough time to reset before slowly introducing what you reduce into your diet.
Fresh fruits and vegetables, meat and seafood and healthy fats are still okay. But if you try to reset your body in 30 days, you may feel confused about what you can eat besides salad and chicken breast. The good thing is that in cleaning your eating habits, you can find new favorite recipes that you have never tried. And another benefit of Whole30 is that you will have an idea about foods that you are allergic or intolerant to or that have an effect on your overall well-being, making you lazy, tired or bloated.
To make your Whole30 journey easier, Jessica Beacom, RD, the back nutritionist of the True Food Dietitians blog (which has a lot of Whole30 friendly recipes), is here to tell you that you are not meant to eat like a rabbit for a while. month. You just have to be a little creative - and arm yourself with one List of 30 foods which goes beyond the obvious options. Here's what you can and can't eat on the whole 30 - all in one convenient list. ( Psssst , pull this up on your phone next time you're at the store!)
1 Conform: legume Enrique Diaz / 7cero Getty Images
Because you can eat all kinds of vegetables, Whole30 is a great way to force yourself to incorporate more vegetables into your diet. "It's healthy to add a lot of vegetables and, for some people, it can even introduce new foods that they haven't tried before," says Taub-Dix. Adding more vegetables to meals does not necessarily mean more salad. You can spiral or heat them on a grill. Feel free to get creative.
The 30 best vegetables: carrots, zucchini, cabbage, cabbage, sweet potatoes, zucchini, nuts, beets, turnips, broccoli
Two According to: Fruit Deborah Pendell Getty Images
Taub-Dix says you can definitely make fresh or dried fruit as part of your menu, although fresh is preferred. To make sure you're not overdoing it with sugar, watch your portions carefully, as Whole30 requires you to limit your sugar intake.
The best 30 fruits: strawberries, grapefruit, blackberries, peaches, h0neydew, apples
3 According to: meat and poultry Getty Images Getty Images
You will want to opt for grassy or organic food because processed meat, such as bacon, is not allowed. But if organic isn't on your budget, choose leaner pieces of conventionally grown meat, Beacom suggests. If you are at the supermarket to pick up sausage sausages, be sure that many of them are not The whole 30 is compliant.
Top 30 Meat / Poultry Options: beef, veal, pork, lamb, chicken, turkey, duck4 According to: Fish and seafood Getty Images Getty Images
Having meat is not the only way to get protein. Salmon is just one of the many dishes you can eat. "It's great because it's high in omega-3 fatty acids," says Beacom, who adds that frozen, fresh or canned with water and salt are all great choices.
Top 30 Seafood Options: salmon, anchovies, shrimp, mussels, crab, lobster, mussels
5 According to: Eggs Getty Images Getty Images
These will be your lifeline on Whole30 since there are so many ways to cook with eggs. But dishes that include eggs but other non-compliant Whole30 items are out of bounds. Unfortunately, this includes pancakes.
6 According to: nuts and seeds Scott D. Haddow Getty Images
All types of nuts and seeds - * except peanuts * - are allowed. This means that walnut milk, walnut flour and walnut butter are all on the table.
Conformable: almonds, pecans, pistachios, almond butter, sunflower seed butter
7 According to: Healthy fats Getty Images Getty Images
Finding out what qualifies as a healthy fat may require a bit of research, but here are some tips. Even if ghee is clarified butter, it gets a permit because there is virtually no lactose or whey, says Beacom. And for those who love salad dressings, Beacom says many of the 30 dieters choose to make their own with avocado oil. Olive oil is another healthy one that can become your new best friend.
Conformable: coconut oil, duck fat, ghee, extra virgin olive oil, avocado, vegetable oils
8 Non-compliant: Legumes ALLEKO Getty Images
"Most peas, lentils and beans, including peanut butter, should be avoided. Green beans, sugar peas and snow peas are exceptions ", says Taub-Dix. Legumes are known to cause digestive problems for many people, so eliminating them from your diet will allow you to determine if they are a trigger food for you.
Nonconform: black beans, chickpeas, pinto beans, lime beans, lentils, peanuts
9 Non-compliant: Cereals eleonora galli Getty Images
Unfortunately, all grains, regardless of their degree of processing, are banned, says Taub-Dix. You may think of corn as a vegetable, but technically it is one of those cereals that is a definite no on the whole 30. Make sure you read the labels to see if what you eat includes ingredients. such as bran and starch.
Nonconform: wheat, corn, oats, rice, bulgur, quinoa, buckwheat
10 Non-compliant: I am skaman306 Getty Images
Avoid all soy, including tofu, tempeh, edamame and all soy products such as miso and soy sauce, says Taub-Dix. But here's a tip: if you're looking for an alternative to edamame, try snap peas. For soy sauce, add a little salt to the bowl salt is another try.
Nonconform: edamame, tofu, I'm lecithin, I'm sauce, tempeh, soil oil
eleven Non-compliant: dairy Diana Miller Getty Images
Dairy products include milk, but also include all foods derived from dairy products, such as yogurt, cheese and ice cream, notes Taub-Dix. But you can have compliant almond milk, which can take a little digging to find. It's about reading the labels carefully.
Nonconform: yogurt, kefir, cream, ice cream, cow, leaf or goat's milk, cheese
12 Non-conforming: Alcohol Jack Andersen Getty Images
The Whole30 diet rules recommend that you do not drink alcohol or eat dishes in which alcohol is an ingredient, which means anything is made with cooking wine.
Nonconform: beer, wine, spirits, liqueurs
13 Non-compliant: Added sugar and artificial sweeteners ATU Getty Images
This includes honey, agave and maple syrup, as well as products that contain these ingredients, says Taub-Dix - so you may need to adjust your Starbucks order. Again, reading food labels and ingredient lists on menus is a must.
Nonconform: agave nectar, allulose, glucose, Truvia, Splenda
14 Non-compliant: processed additives Tetra Images Getty Images
You probably won't be able to eliminate all the additives from your diet, but it's still worth the effort to limit your intake. "When you need to use minimally processed foods, your diet encourages you to opt for the ones with the shortest ingredient lists that contain only ingredients that you recognize," says Taub-Dix. If it's too much there, you don't admit, it's probably not good for you.
Nonconform: carrageenan, MSG, sulfites, soy lecithin, sulfur dioxide
Pollo alla cacciatora, I think there are hundreds of different recipes for this food. You can find one from her mother here, Giallo zafferano. By the way, the astami site looks very good, especially for Italian food like at my mother's house. Don't be afraid that it's Italian if you're not a speaker of this language, I don't know it either, but I still understand what is being said. Many recipes also have a short film that is easy to understand.
Finally, I did with what I had around the house, taking care to be in the Montignac phase, and a goodness came out.
For 4 servings
poultry, with or without bones, I used turkey breast, about 600 g (if the meat has bones, it can be up to 1 kg)
3 cloves garlic
3 bell peppers or kapia, if possible tomatoes (I used kapia)
200-300 ml dry red wine
1 can peeled tomatoes in its own juice
1 rosemary branch
1 thread with several sage leaves
3 tablespoons capers (you can put even less, we like it a lot, that's why I put a lot & # 9786)
5-6 anchovy fillets (from jar)
olives (as many as you want) black or green (I used some green, huge, stuffed with cranberries)
1 tablespoon oil (I used olives)
The meat is cut into small pieces. Finely chop the onion and garlic and fry in a large, tall pan in a tablespoon of oil over medium heat. Then they are placed on the edge of the pan, the sea is set on fire and the pieces of meat are fried on all sides until they take on a beautiful color. The peppers are cut into small pieces and put in the pan when the meat looks good. Set fire to medium. After the peppers have been fried for about two minutes, add the tomatoes with the juice, then the wine. When the sauce starts to boil, turn the heat to low and add the other ingredients besides the parsley. Put the lid on the pan and leave it on the fire for about 30 minutes. In the last 10 minutes I moved the lid a little, so that a little steam came out (but only a little!). Serve sprinkled with green parsley.
We ate stew with chickpea puree and pickles and drank a glass of dry red wine.
- wholemeal dough-550 and wholemeal flour / non-hydrogenated vegetable fat / vinegar / sunflower oil / salt
- raw sugar
- digestive crackers
- vanilla essence