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Mackerel with quinoa and tomato salad and horseradish yogurt sauce

Mackerel with quinoa and tomato salad and horseradish yogurt sauce

In a pot, boil quinoa and half a lemon in 1 1/2 cups water. Cover and simmer over medium heat for 10 minutes, stirring occasionally.

Grow mackerel from place to place. Sprinkle with salt, pepper and coriander and fry in a pan with 1 tablespoon of oil. Fry for 4-5 minutes, sprinkle with rosemary leaves and crushed garlic and return. Cook for another 4-5 minutes.

Cut the tomatoes according to your preferences and place them on a plate in the shape of a circle. Sprinkle coarse salt and chili flakes.

After the quinoa is cooked, squeeze half a lemon with tongs, place on a plate in the middle of the tomatoes and pour olive oil, balsamic vinegar, salt and pepper. Place the fish on top.

Mix the yogurt with the horseradish and pour over the fish. Sprinkle with fresh basil leaves and serve.

Quinoa Burger

Sift white flour, whole wheat flour and bran into a bowl, then add salt and mix all ingredients well.
Add the yeast, water and knead until you get a dough that no longer sticks to your hands.
Cover the dish with a clean towel and leave to rise for about an hour.
On the work table, divide the dough into equal pieces, then make each bun separately.
Put the buns in a tray lined with baking paper.
Preheat the oven to 220 degrees C, and in the lower part, put a pot of hot water.
Put the tray in the oven for 15 minutes, then remove the bowl with water and let it bake again for another 5-7 minutes.

Prepare quinoa burger

The vegetables are cleaned, washed and finely chopped.
Quinoa is washed in several waters.
Quinoa and millet are boiled in vegetable soup and left to cool (1 part quionoa and 2-3 parts water are used as a proportion).
The washed and finely chopped mushrooms are fried in a little oil.
In a bowl, mix quinoa, millet and vegetables, form burgers and spread through a layer of breadcrumbs and brown in sunflower oil.

Preparation of yogurt dressing
Very well baked avocado is sprinkled with lemon juice, mashed, then mixed with yogurt and olive oil.

Assemble the quinoa burger
Avocado and cherry tomatoes are cut into slices.
Cut the buns in half and grease with yogurt sauce, add the spinach leaves, avocado slices, cherry tomatoes, onion rings, put the burger, and on top add a little yoghurt dressing again.

25. WEAKEN CARE (continued)


4. Turkey turkey meatballs (TOFU IS SOYBEAN CHEESE)

500 g minced turkey, 1 pack of 500 g solid tofu, 1/2 cup chestnut flour, 1 1/2 cup white rye flour, 1 large finely chopped onion, 1/4 cup finely chopped parsley , 2 teaspoons sea salt, 4 tablespoons freshly crushed garlic, spices allowed. Mix everything, freeze for 1 hour. Make small meatballs, fry them in oil until golden brown or bake them in the oven at 175 degrees Celsius.

5. Black bean soup

500 g black beans, 2 l water, 1/8 cup vegetable broth, 50 g diced white onions, 50 g green onions, 100 g celery, 50 g diced leeks, 5 g salt, 20 g cumin, 1 cup dried parsley, 10 g garlic, 1 tablespoon chopped tarragon, 1 tablespoon fresh basil, 1 tablespoon chives.

Let the beans soak overnight. Discard the water and rinse. Add 3 l of water and bring the beans to a boil, discard the water in which the beans were boiled and add the vegetable broth (pre-prepared vegetable soup). Simmer. Saute onions, celery, leeks, spices and garlic in a pan with a little oil and add them to the beans that are boiling over low heat. Add the chives at the end for garnish. The result is 8 servings.

6. Fish steak

1 large perch or other fish with white meat (1500-2000 g), salt to taste, 1/4 cup lemon juice, 2 tablespoons olive oil, 2 large onions chopped and hardened in olive oil. , 2-21 / 2 cups of TAHINI sauce.

Wash the fish and dry it well with a clean cloth. Sprinkle with salt and sprinkle with lemon juice. Leave the fish for 30 minutes. Drain the fish, grease it with oil, put it in the pan and bake in the preheated oven for 30 minutes at 200 degrees Celsius. Cover the fish with the hardened onions and tahini sauce and add a pinch of salt. Put back in the oven and bake until lightly forked (30-40 minutes). Serve on a plate with green parsley and lemon slices. It is very tasty cold. (6-8 servings).

Sweet and fragrant moments

Thanks in this way to the "What's up doctor?" for the invitation to participate in the show with two recipes with quinoa as the main ingredient.

For those who failed to catch the show:

One of the recipes prepared for the show is this quinoa salad with vegetables and oranges, healthy, tasty and filling. The second recipe, which I will publish later, was a quinoa pudding with cranberries.

Ingredients for 2 servings:

150g quinoa, a red bell pepper, an orange bell pepper, a carrot, a piece of celery, an orange, salt, pepper, a few sprigs of mint.
for dressing: 2 tablespoons mustard, 2 tablespoons olive oil, lemon juice and salt to taste.

Wash the quinoa beans well in plenty of water until the water remains clean, then let them soak in cold water for about 30 minutes, then boil them in 500ml of water and leave until the beans have swelled and they absorbed all the water.

Meanwhile, wash the peppers and cut them into strips, grate the carrots and celery, and peel and cut the orange into slices.

For dressing, take two tablespoons of mustard and rub with two tablespoons of olive oil, then add lemon juice, salt and possibly pepper to taste.

In a large bowl place the boiled quinoa beans, the chopped peppers, the grated carrot and celery and the orange slices cut into smaller pieces, then mix all the ingredients lightly.

Place portionwise in the serving bowls, place the dressing on top and garnish with orange slices and mint leaves.

It looks good, doesn't it? And the taste and beneficial effect on the body are appropriate.
Good appetite and "Love health because it is better than everything!", As Oana Cuzino rightly says.


I saw the show this morning. I was so glad to see you. You made me a nice birthday present. I'm sure I'll try the quinoa recipe. I liked. Kiss you.

Dana, I saw you live this morning, but I'm glad you posted the video to see you again. You've been wonderful, like you've been flirting with the world since the cameras. Congratulations and kiss you.

Happy Birthday, Doinitza, draga.
I am very happy if you consider my appearance on TV as a gift :) I would like to offer you a bowl of salad, or a cup of pudding :) and I wish you all the best in the world!
Thank you for your appreciation, I kiss you and I wish you a beautiful party!

You're very pretty, Sara, but you should know that I had some emotions, and the Thracian said his word at one point.
Thank you, anyway for your appreciation and I kiss you dearly too!

congratulations, dana, I was at work, I couldn't see you live, I'm really sorry! your quinoa recipe is gorgeous! I really like quinoa, too bad I find it less often here. on as many shows and recipes as possible wonderful, only good!

Thanks, Alison!
Even try the recipe because it is very good and especially healthy.
I completed the station with the video and you can also find it on the ProTV website on this morning's news.
Thanks again for the good thoughts.
I kiss you and I wish you a beautiful evening.

Grilled pork brine with salad

4 large pieces of pork cut about 3 cm thick.
1 teaspoon salt, pepper, oregano
1 teaspoon garlic powder
3 cloves of crushed garlic
4 tablespoons olive oil
1 cup white wine
for salad:
2 tomatoes
2 cucumbers
2 onions
1 bell pepper
5 ridichi
4 lettuce leaves
salt and oil

After the meat has been washed and drained, mix it with the above and leave it in the fridge for the next day, when it is grilled. The juice in which the meat was placed is put on the fire and a spoonful of broth dissolved in a cup of hot water is added. Boil this liquid for a few minutes. Taste and add salt according to taste. Put the pieces of meat in this liquid and let it boil for 2-3 minutes.
Serve with tomato salad, cucumber, bell pepper, lettuce, radish and onion.
Good appetite.


Which was widely used in Moldova and we should relearn to introduce it in our recipes. Did you know that those who choose raw food, ie uncooked food, make buckwheat?

How to prepare buckwheat. Buckwheat is washed in some water. Bring to a boil with twice the amount of water. Boil for 30-40 minutes on low heat. If left to soak overnight in water, it can be consumed uncooked or boiled in a much shorter time.

Consumed mainly in the form of barley, which means that the grains have been peeled. It is most often used in our cage (wheat barley), but it could replace rice in many of the recipes we make.

How to prepare barley. The barberry is soaked overnight. Then boil over low heat, adding 4 times the amount of water. It must be mixed so that it does not stick to the pot. Barley seeds swell about 5 times when boiled. Boiling them is longer than an hour.

You can use boiled sorghum beans in salads, just as you use quinoa. But the problem is the long cooking time. You don't feel like cooking something for an hour for a salad. But you could use sorghum flour for the sweets you make at home.

How to prepare sorghum. For a cup of sorghum you need 3 cups of water. The sorghum is boiled at low temperature for over an hour.

It is mainly used to diversify children, sometimes replacing mashed potatoes, polenta and rice with milk. But we should also consume it as a garnish. Its taste brings a bit of nutty, which is not annoying.

How to prepare millet. Wash in several waters. Boil on low heat in double the amount of water. It takes about 20-30 minutes.

Candy in a calendar box

Chocolate fruit bouquet

Chocolate Basket

Box of 4 chocolate hearts

Murgh Makhani - Curry Recipe with Yogurt, Spices and Tomatoes

Put the marinade ingredients in a bowl, mix and then add the chicken pieces. Stir again, cover the bowl with cling film and leave to cool for at least 2 hours. Meanwhile, sauté the onion in butter (30g) over low heat for 10 minutes, then add the garlic and ginger.

After 1 minute, add the spices and after 2 minutes, the tomato sauce. Bring to a slow boil, cover and leave for 10 minutes, then remove from the heat. When it has cooled, transfer it to a blender and beat until you get a fine paste.

In a saucepan, melt the butter (40g) and add the chicken with the marinade sauce, then simmer for 5 minutes, then pour the mixture with the tomato sauce. Stir in the ingredients well, bring to a slow boil, cover and leave for about 15 minutes or until the chicken is cooked through.

When it is ready, take it off the heat, add the sour cream, mix and then sprinkle with green parsley and / or chopped green peppers to taste before serving.
Serve with one of the following garnishes: basmati / naan / rothi / parathas rice.

Caponata & # 8211 & # 8220Salata & # 8221 Sicilian with eggplant

A salad a little different, with many cooked vegetables and eggplant as a star & # 8230 A delicious combination of flavors, textures and colors. In Sicily, caponata is a traditional dish of fried eggplant and celery stalk, seasoned with wine vinegar and possibly capers in sweet and sour sauce. Depending on the area, the recipe differs, not only olives, carrots, bell peppers or potatoes can be added, but also pine seeds and raisins. In the Palermo city area, caponata also includes octopus, while the "pretentious" variant includes lobster, swordfish, asparagus and shrimp.

Caponata can be served as an appetizer or garnish for fish dishes, but also as a main course.

& # 8211 eggplant 2 pcs. large (800 g)
& # 8211 red and green bell peppers 3 pcs. (450 g)
& # 8211 tomatoes 3 pcs. mari (630 g)
& # 8211 seedless and sliced ​​olives 100 g
& # 8211 celery stalks 4-5 stems (380 g)
& # 8211 garlic 3 puppies
& # 8211 wine vinegar 2 tbsp
& # 8211 olive oil 150 ml
& # 8211 onion 3 pcs. (260 g)
& # 8211 salt, pepper

In a larger non-stick pan, heat the oil. Put the diced eggplants and let them fry lightly. Add the bell peppers, cut them into eggplant cubes.

When the eggplants and peppers have softened a little, remove them with a whisk on a plate. In the remaining oil in the pan, sauté the sliced ​​onion and garlic. Add the celery stalks, finely chopped, and mix well.

Add sliced ​​olives and sliced ​​tomatoes. Mix very well, season with salt and pepper, add the wine vinegar and simmer for about 10 minutes. Add the eggplant and bell peppers, mix well and simmer, over low heat and with the lid on, another 10 minutes.

Nely`s Blog

A simple appetizer with tomatoes stuffed with cauliflower salad, eggs also stuffed with cauliflower salad (because I have left over from mayonnaise), olives and kaizer.


Very good for these hot days.
A good day!

What an idea, can be very good

Hello dear !! You made a beautiful cold appetizer, suitable for this season !! Very good and congratulations for the presentation !! Kisses.

A very original and colorful dish. It is a very rich and complete recipe.

The hunger-free diet: simple and good IG diet

Did you overdo it with sweet juices and ice cream this summer? You are not alone. After in the spring you struggled with abstaining from food to look good on the beach, on vacation you dropped your hats, and now you have returned to the figure with pillows and coils. Do you want to start over with the torments of hunger?

I would not advise you! Our weight loss plan saves you from effort: throw away the lists of forbidden foods, forget about complicated calculations, weights and calories. All you have to do is read the working principle of this miraculous diet and the menu ideas will come naturally to you.

How the Glycemic Index Diet Works
You've probably been on diets before, and some of them even banned carbs, as they are the main culprits for fat accumulation.

Well, the latest diets follow the principle of improving glycemic efficiency (GI). It eliminates the confusion about good carbohydrates and puts whole grains, vegetables, fruits and grains (seeds, nuts, hazelnuts, beans, lentils, chickpeas, etc.) back in the right place on our table.

Here are the technical details of this principle: if you eat only foods with low glycemic index, you manage to keep your blood sugar at a low and constant level. Otherwise, jumps in blood sugar levels cause significant variations in insulin secretion.

Insulin collects excess carbohydrates from the blood and stores them as energy or fat. Stable blood sugar levels mean stable insulin levels and, of course, less fat deposits!

Glycemic efficiency is the newest watchword in carbohydrate management & takes into account both the glycemic index of foods and portion sizes. Unlike other diets, the IG diet has more food offerings and is much easier to follow. Becoming routine (daily), it can help you lose weight and stay that way without any effort.

To help you get into the IG atmosphere, we have drawn up a diet plan for the first 14 days. As you get rid of excess pounds, the effects of the method become visible & # 8211 as well, and your confidence in it does not expect you to lose more than 2-3 kg in this first period. The less spectacular the drop, the more durable it will be

You have a lot of delicious options. We suggest six of them, which you can alternate in the next two weeks.
1 Oatmeal or muesli, traditional recipe Mix the cereals with boiled and cooled water or with semi-skimmed milk, folded with water. In the mixture you can put a handful of raisins, a teaspoon of honey and a few seeds (pumpkin, sunflower) or pieces of hazelnuts (almonds, walnuts, cashews, etc.).

2 Fruit muesli Mix a handful of cereal flakes (oats) with fried seeds and hazelnuts, plus slices or pieces of your favorite fruits or seasonal fruits (strawberries, raspberries, apples, pears, half a banana, etc.). Eat them with natural yogurt or semi-skimmed milk.

3 egg yolks browned in a little butter, with bread with low glycemic index (oat bread, rye bread, graham, brown or expanded rice cakes).

4 Fruit jam or sugar-free jam (variant for diabetics) with bread with low glycemic index, as above.
5 Cheese or svaiter (two or three pieces) and an apple

6 Seasonal fruit salad Cut fruits (apples, pears, peaches, melons, kiwis, etc.) into cubes. Season them with lemon juice and seeds or yogurt.

If you have lunch at home, try one of the options below. For meals in the city, you can be inspired by the next page.
1 Soup Any soup is good: vegetables, chicken, mushrooms, etc. It is important not to load it with sour cream and potatoes, but to put in it only wholemeal noodles or unpeeled rice & # 8211 eventually, oatmeal dumplings. Broccoli is also very good for health.

2 Salad with tuna, chicken or hard boiled eggs. Plus a few cubes of telemea or mozzarella cheese, tomatoes, olives, avocado slices, olive oil and lemon or vinegar juice.

3 Pear with low glycemic index bread Pears cut in half, without the core with seeds, are placed on the hot grill with a slice of your favorite cheese.

4 Cabbage salad with mayonnaise and ham Ready-made mayonnaise contains starch and sugar. Instead, you can use a vinaigrette sauce (made of olive and lemon oil or balsamic vinegar).

5 Mushroom omelette, made from two beaten eggs and 1/2 teaspoon butter
6 Beans with tomato sauce (or salad of boiled beans, vinaigrette sauce and a few slices of onion) and bread with low glycemic index.

7 Mackerel paste with oat cakes Mix canned mackerel or smoked mackerel with a tablespoon of natural yogurt and black pepper. Put them on bread or oat cakes (found at the supermarket) and eat them with lettuce.
8 Pita (a small slice of Arabic stick) with salad and chicken (or fish)

9 Apples or pears with cheese (cheese) and oat cakes
10 Eggs with lean ham, peppers and tomatoes, placed on a slice of bread with low glycemic index (rye, graham)

For dinner, you have 14 delicious menu ideas.
1 Hot chicken salad with lemon Calculate a chicken breast per person, without skins and cut into pieces, marinated in a little olive oil, lemon juice, a clove of garlic crushed and a chilli powder.

Put the chicken with the sauce in a tablespoon of oil, in the Teflon pan, and keep it on the fire, stirring constantly, until it penetrates. Serve it with salad preferred, seasoned with greenery in abundance and seeds (sunflower, pumpkin, etc.).

2 sausages with puree Two sausages per person, brown on the grill. Meanwhile, prepare the puree from cauliflower Boil a few bunches of cauliflower in boiling salted water, drain and crush until they become a paste.

Mix the puree with a tablespoon of sour cream or yogurt, a teaspoon of mustard and SPICES, to taste. Serve it with sausages and a glass of Red wine.

3 Ham salad Two slices of Prague ham, served with lettuce, a tablespoon of mayonnaise and two boiled potatoes.

4 Chickpeas with curry For two or three people: o onion chopped and softened on low heat olive oil, with a clove of garlic finely chopped, to which two or three are added tomatoes peeled and cut into small cubes and a spoon curry paste (Red peppers).

Put a few tablespoons of this sauce sour cream, a box (jar) of preserved naut and the vegetables your favorite (zucchini, carrot, green beans, etc.), cooked a little beforehand. Stir, cook for another 5 minutes and serve with lettuce.

5 Fish with vegetables and ginger Prepare one by one fish fillet each. Boil one package of vegetables ice cream or fresh (carrots, peas, green beans, etc.).

Meanwhile, brown in a pan a little olive oil, a clove of garlic crushed, green onions chopped, a chilli powder, salt and a 2 cm piece of fresh ginger root. Bake the fish on the hot grill, 4 minutes on each side. Mix the strained vegetables with the ginger sauce and put them over the fish.

6 fried vegetables In the pan (wok) well heated slightly olive oil, put a clove of garlic crushed, little ginger powder, small bouquets of cauliflower and carrot cut julien leaves 5 minutes, stirring constantly. Add 2 tbsp vegetable soup and let it boil for another 3 minutes.
Put 2 tablespoons soy sauce (found at the supermarket), a few rounds of green onions, salt and pepper.

7 Omelet For one person, use 2 eggs fresh and little butter. For the filling, choose one of the options: ham and CHEESE (cheese), tomatoes and basil, greenery chopped, mushrooms and coriander & # 8211 the possibilities are endless!

8 Steak with sauce A slice of lean meat (in the preferred way) season well salt and black pepper, then brown on the hot grill. Pour two tablespoons of steak over a plate sour cream fresh, heated in the pan together with the juices left over from the steak (if applicable). Serve everything with lettuce and potatoes boiled.

9 Catalan chicken Pieces of chicken breast browned in the Teflon pan, after they were first marinated in chilli sauce, with tomatoes and red donuts. Serve with Brown rice, boiled, salad and the sauce hardened and seasoned with Provence herbs (rosemary, thyme, basil, tarragon).

10 Pears with lettuce and pepper In a bowl, put a large lettuce, washed and cut into strips. Add 3 pears cut into pieces and 50 grams of moldy cheese or Camembert. Sprinkle with a sauce of half a juice Lemon, olive oil and black pepper, to taste.

11 Code with garlic You need nets code & # 8211 one piece for each person. Keep the fillets in a sauce Lemon & # 8211 half a lemon for each piece, and 3 garlic cloves tocati. Roast the pieces of cod on a very hot grill for 7 minutes. Place the fish pieces on a plate and cover them with grated cheese, then keep them in the oven until they melt. Serve them with sauteed vegetables or salad.

12 Dinner on TV Crush a portion of sardines in oil (with fork, mixer) until they become a paste. Mix the paste with 1 teaspoon ketch up if one of Worcestershire sauce (found at the supermarket). In its absence, you can put mustard or yogurt. Grease two slices of this paste Rye bread or graham, fried. Laugh on top of a little of cheese favorite (or cheese) and keep the slices in the oven until the cheese melts.

13 Chicken with mushrooms and Madeira sauce Roast a few pieces on the grill chicken breast without skin. Separately, heat a little oil some mushrooms and 1 onion chopped. Mix everything with a sauce made of 1 tablespoon butter, 2 tbsp flour, 3/4 cup meat soup, 1 teaspoon of thyme and 1/4 cup wine from Madeira. Pour the hot sauce over the chicken and serve with lettuce.

14 Cold platter for guests Put pieces on a plate schweizer (cheese, unsalted cheese), a few slices of Prague ham (quality salami or sausages). Place slices of cheese and meat tomatoes cherry or large chopped tomatoes, black olives, slices of avocado and pieces of pear.

Accompany the plate with a large bowl with lettuce, seasoned with olive oil, juice of Lemon and dill fresh in abundance. Pour red wine in glasses and enjoy the company of loved ones.

Meals in the city
With the girls at lunch?

  • One suggestion would be the greener and more salad, the better. With olives, ham, hard boiled eggs, etc.
  • Avoid bread or croutons if they are not from low glycemic assortments (rye, oats, graham, etc.)

On the terrace after work?

  • Drink a glass of water and eat a fruit before leaving for a meeting with friends & # 8211 the temptation to dine in the city is much less.
  • Order rather wine instead of cocktails, red wine instead of white, dry wine instead of semi-dry or sweet. And don't forget to drink as much water as possible.
  • Do you prefer Italian cuisine? Instead of the usual pizza or pasta with four kinds of cheese, order fish, seafood, lean meat and salads.
  • Or choose the Greek style, with cucumber salad, chebap, cheese and hummus paste. The dishes with grains (beans, chickpeas) are an equally good option, as are the grilled meat and fish.

At a fast food restaurant with children?

  • Avoid bread, french fries and fries, including bread dishes, and choose raw salads.

Mother-in-law's lunch?
You can eat well here without showing that you are on a diet.

Video: ITS WOD TIME Ep 9 - Διατροφική συμβουλή Σολομός με Κινόα και Λαχανικά (January 2022).