Spoon for dinner or useful recipes for the whole day

In modern life, full of temptations, forget the very simple healthy eating. Calorie drinks during meetings, a lot of sugar in a break from work, unhealthy snacks and late suppers. All this affects the health, mood and appearance. But there are decent alternatives that will be simultaneously fed and healthy for the most trivial of gastronomic habits. All you need - is to try full of vitamins and useful properties of food according to original recipes, which we picked up specially for the occasion.

1. Breakfast - Spinach smoothie

Start the day with the best nutrient-rich fiber and beneficial fats products. Spinach Smoothies perfectly fits this description, because it is rich in vitamins, will help to wake up and save energy during the first half of the day and, best of all - very simple to prepare. The combination of spinach and juicy fruit - this is just what is needed for your body in the morning to raise the tone and mood.

Ingredients:

• 1/2 cup of spinach
• 3/4 cup frozen mango
• 1 date
• 1/2 banana
• 1/2 avocado
• 1 tbsp. Spoon Chia seeds
• 1 h. Spoon of cinnamon
• 1 cup of coconut milk
• juice of 1/2 lemon
• 1 tbsp. spoon of coconut oil
• Ice

For the topping:

• Cocos chips
• Blueberries

Preparation:

• Add the ingredients in a blender, mix until a smoothie. Pour into a bowl.
• Garnish with blueberries, sliced ​​banana and chia seeds.

2. Lunch - Salad with roasted cabbage

At lunch it is best to give up the snacks and fast food, but instead cook or take with crunchy coleslaw. Non-standard ingredients for this dish will help to diversify the usual dining routine, and their use necessarily bear fruit for digestion and skin condition. Sea salt, rich in iodine, fresh vegetables and natural oils - all in order to prepare the most simple and useful snack.

Ingredients:

• 5 cups of chopped cabbage
• 1, 5, Art. olive oil
• 1/2 hr. Of sea salt
• 1 carrot
• 1 cucumber
• 1/4 cup finely chopped red onion

For the filling:

• 1 clove garlic
• 1 tbsp. spoon sauce (optional)
• 1 tbsp. teaspoon organic coconut sugar
• 1 / 8- 1/4 cup water

Preparation:

• Preheat oven to 180 degrees, on baking sheets decompose cabbage. To grease with olive oil and sprinkle with sea salt. Bake for 15-20 minutes.
• In a small bowl, mix together the ingredients for the filling.
• In a salad bowl mix carrots, cucumber, onion, fresh cabbage.
• Add dressing and leave to soak for a short while.
• On top decorate baked cabbage.

3. Dessert - Pudding

If, between lunch and dinner, you want something sweet, do not run for chocolate bars, where you can cook a pudding of Chia seeds. This dessert is rich in protein, and will become the main source of energy in your daily diet. Everything else, this is really tasty and unusual, but with the addition of cocoa can combine business with pleasure.

Ingredients:

• 2 cup of coconut milk / almond milk
• 1/2 cup of chia seeds
• 1/2 h. Spoon of vanilla powder
• 1 m. Of honey
• 1 h. Spoon cacao
• sliced ​​almonds
• Cocos chips
• Sliced ​​peaches

Preparation:

• Mix the milk, chia seeds, vanilla, cocoa and honey, pour into a shaker and shake well. Cool for 2 hours.
• When the pudding will freeze, can be fed, sprinkled with almonds, coconut chips and peaches.

4. Dinner - Atlantic salmon with vegetable sauce

For dinner is required something special and more impressive than a salad or dessert. One of the nice options - a vegetable sauce with salmon. In combination with vegetables such dinner become refined and nutritious, and does not leave behind a feeling of heaviness. What you need to eat hearty and prepare for the rest. Ingredients:

• 1 cup of spinach
• 1/2 cup parsley
• 2 green onions beam
• 2 garlic cloves
• 1 carrot
• 1 onion
• 4 potatoes
• 1/3 cup vegetable broth
• 2 tbsp. tablespoons of coconut oil
• 1 cup chopped cauliflower
• piece of frozen salmon
• 1 lemon
• Salt
• Pepper

Preparation:

• Prepare the vegetable stock using carrots, onions, potatoes.
• Mix broth with spinach, green onions, parsley and place in a processor, cook until a sauce. After adding salt and pepper to taste and set aside.
• In a small skillet heat the coconut oil. Saute cauliflower, add some cooked vegetable broth and stew for 2-5 minutes. It Mixes.
• In another frying pan with coconut oil to cook the salmon and season with salt and pepper.
• Serve the salmon with the sauce, sprinkle with lemon juice.