A balanced diet is not boring.

One hundred variations on the theme of chicken breast, oatmeal on the water, and steamed vegetables – it is believed that a balanced diet cannot be tasty because everything tasty is harmful. To debunk this myth, we suggest taking a closer look at the seven original recipes we collected in this text.

Flaxseed porridge with coconut milk

(per 100 g: proteins 3 g, fats 12.9 g, carbohydrates 7.1 g, 136 kcal)

What do you need:

Linen – 4 tbsp. l.

Cocoa powder – 1 tbsp. l.

Coconut milk – 100 ml

Dates – 2-3 pcs.

Vanilla extract – ⅓ tsp

How to cook:

1. Pour flax with a glass of water and leave overnight.
2. Mix cocoa, crushed dates (after removing the bones), and coconut milk in a deep bowl.
3. Squeeze out the soaked flax, and add to the bowl.
4. Add vanilla extract.
5. Using a blender, beat the contents of the bowl – grind to a mushy mixture. The finished dish can be decorated with fruit, coconut flakes, or mint leaves.

Chicken and quinoa salad with berries

(per 100 g: proteins 7.3 g, fats 9.9 g, carbohydrates 10.9 g, 163 kcal)

What do you need:

Quinoa – 200 g

Boiled or baked chicken fillet – 200–300 g

Green apple – 1 pc.

Pear – 1 pc.

Berries (raspberries, blackberries, can be frozen) – 150 g

Juice and zest of 1 lemon

Pumpkin seeds, peeled – 2 tbsp. l.

Sunflower seeds, peeled – 2 tbsp. l.

Dressing oil – 80 ml 

How to cook:

1. Boil quinoa in salted water, drain, let cool, and dry.
2. Peel the apple and pear, cut into medium slices, and bake in a dry frying pan until golden brown and cool.
3. Mix the apple and pear with the lemon juice and zest, then add the quinoa, berries, and oil.
4. Place thinly sliced ​​chicken on top, sprinkle with seeds and serve.

Spinach and sorrel soup on a “long” broth

(per 100 g: proteins 1.6 g, fats 3.6 g, carbohydrates 3.4 g, 73 kcal)

What do you need:

Beef brisket on the bone – 1 kg

Spinach – 150 g

Sorrel – 150 g

Onion – 3 pcs. medium size

Celery root – 100 g

Parsley root – 2 pcs. 

Melted butter – 2 tbsp. l.

Freshly ground black pepper, salt to taste

Hard-boiled chicken eggs – 3-4 pcs.

How to cook:

1. Cut the beef into small pieces, pour 2.5-3 liters of cold water, and put it on medium heat.
2. Bring to a boil, salt, and pepper, reduce heat and remove the foam.
3. Cook uncovered for 2-2.5 hours.
4. Peel and wash the onion, celery roots, and parsley; finely chop. Lightly fry in melted butter.
5. Add to broth, and cook for 10 minutes.
6. Separately, simmer spinach and sorrel in a small amount of water, then drain on a sieve and transfer to a saucepan with meat.
7. Cook on low heat for 15 minutes.
8. Peel the eggs, and cut them into slices.
9. Put on the bottom of the plates and pour a portion of soup.
10. Serve hot.  

Mushroom soup with walnuts and millet

(per 100 g: proteins 1.5 g, fats 4.6 g, carbohydrates 5.3 g, 67.7 kcal)

What do you need:

Vegetable or mushroom broth – 1.75 l

Millet groats – 200 g

Champignons – 700 g

Onion – 3 pieces

Garlic – 4 cloves

Soy sauce – 3 tbsp. l. 

Freshly ground black pepper – to taste

Baguette

Olive oil – 2-3 tbsp. l.

Peeled walnuts – ½ tbsp.

Parsley – 3 sprigs

How to cook:

1. Rinse millet groats in cold water, put in a saucepan, pour 1.3 liters of drinking cold water and bring to a boil.
2. Reduce heat to medium, season with salt, and simmer for 20 minutes until tender.
3. Loosen the porridge with a fork.
4. Peel and cut the onion and garlic into tiny pieces.
5. Mushrooms are cut into slices. In a saucepan over medium heat, heat 20 ml of oil and fry the onion and garlic. Then add mushrooms and fry for another 15 minutes.
6. Pepper, pour in the broth, bring to a boil and cook for 5 minutes.
7. Preheat the oven to 180°C.
8. Cut the baguette.
9. Drizzle bread with olive oil and place on a baking sheet lined with parchment. Place walnuts next to it.
10. Cook nuts for 5 minutes, bread for 10 minutes.
11. Grate baguette with garlic. Nuts – coarsely chopped.
12. Pour half of the soup into a separate container and grind with a blender.
13. Return to saucepan; pour in soy sauce.
14. Arrange millet porridge on plates, pour soup, and sprinkle with nuts and finely chopped parsley.
15. Serve with a toasted baguette.

Cabbage casserole with walnut crust

(per 100 g: proteins 6.9 g, fats 14.2 g, carbohydrates 4.9 g, 181.6 kcal)

What do you need:

Cauliflower inflorescences – 300 g

Broccoli inflorescences – 300 g

Chicken eggs – 2 pcs.

Cream 15-20% – 300 ml

Corn starch – 15 g

Pistachios – 100 g

Breadcrumbs – 4 tbsp. l.

Garlic – 2 cloves

Salt and pepper – to taste

How to cook:

1. Boil broccoli in salted water.
2. Pour over ice water after draining in a colander.
3. Grind the broccoli into a puree along with garlic, salt, and pepper to taste.
4. Beat eggs with starch and cream, and add salt and spices.
5. Peel nuts, grind, and mix with breadcrumbs.
6. Arrange the cauliflower in a baking dish and top with the broccoli puree.
7. Pour over egg mixture, sprinkle with nut mixture.
8. Bake for 30 minutes at 170°C.

Fish and vegetable cutlets

(per 100 g: proteins 10.1 g, fats 5.3 g, carbohydrates 8.4 g, 122.4 kcal)

What do you need:

Red onion – 1 pc.

Olive oil – 2 tbsp. l.

Celery – 2 stalks

Salmon fillet – 600 g

cilantro – 1 bunch

Egg – 1 pc.

Soy sauce – 1 tbsp. l.

Teriyaki sauce – 1 tbsp. l.

Ground pepper – to taste

How to cook:

1. Finely chop the onion. In a saucepan, heat the oil, pour the chopped onion, fry, mix, remove from heat and leave to cool for 15 minutes.
2. Finely chop the celery, put it in a saucepan, pour a small amount of boiling water, bring to a boil and cook over low heat under a lid for 20 minutes.
3. Throw on a sieve and cool.
4. Chop the fish fillet, and finely chop the cilantro (getting rid of the hard stems).
5. Beat egg with soy sauce and teriyaki, mix with fish fillet and add onion, oil, celery, and cilantro.
6. Spice up. Form cutlets with wet hands spread on a parchment-lined baking sheet. Send to the oven preheated to 140 ° C for 15-18 minutes. 

Almond biscuits without flour

(per 100 g: proteins 6.9 g, fats 17.2 g, carbohydrates 51.8 g, 378 kcal)

What do you need:

Almonds – 210 g

Protein from three chicken eggs

Sugar – 250 g

Salt – a pinch

Bitter Almond Essence (optional) – 3 drops

How to cook:

1. Place the almonds in a saucepan, and pour boiling water over medium heat.
2. Bring to a boil and let simmer for three minutes.
3. Drain nuts in a colander and rinse with cold water.
4. Pour boiling water again and bring to a boil, leave for 2 minutes, and discard again in a colander. Transfer to a bowl, cover with cold water, and remove the skin.
5. Pat dry with a paper towel.
6. Place the almonds in a blender and grind them into fine crumbs. Preheat the oven to 170°C.
7. Line a baking sheet with baking paper.
8. Salting, beat egg whites until they form soft peaks.
9. Gradually add sugar, and continue beating until stiff peaks.
10. Add ground almonds and stir with a spatula.
11. Put the dough: one cookie – half a teaspoon.
12. Bake for 20 minutes.
13. Cool cookies on a baking sheet, then transfer to a vase or box.

Remember that a balanced diet is not a diet but simple principles that can be followed daily. Any recipe is not a strict instruction but has room for experimentation, meaning personal preferences can change.