Info on Fitness

Nutritional value: per 100 g Calories Carbs Protein Fat 89 kcal 2 g 17 g 2 g Ingredients: 350 g Fillet of white fish 1 Egg 10 g Onion 10 g Parsley 1 table spoon Whole meal flour Add salt and pepper by the taste Preparing the Fish cutlets : Take the fish fillet and cut into cubes 2 x 2 cm or slightly smaller, and place it in bowl. Cut in small pieces the parsley and bunch and put them into bowl with fish. Mix the eggs with salt in another bowl. Pour the egg mix over the fish, mix everything and leave it for 10 min. After 10 min add the flour to the bowl and mix everything. Heat the pan. Fry in hot oil as pancake. Place the fish cutlets on paper towel in order to remove excess fat.  Bon appetite

Nutritional value: per 100 g Calories Carbs Protein Fat 81 kcal 5 g 13 g 2 g Ingredients: ½ glass Low fat milk ½ glass Low fat kefir 250 g Low fat cottage cheese 15 g Gelatin   Add sweeteners and cocoa if needed Preparing the Cottage Cheese Blancmange: In the milk dissolve the gelatin and allow it to swell for 20 min. In blender mix kefir, sweetener and cottage cheese till you get homogeneous mass. Heat the milk and gelatin mix to hot state and then add to the homogeneous mass. Rinse the mold and pour into it the resulting mixture. Put in the refrigerator for 4-5 hours. When serving the Blancmange you can decorate it with cocoa powder. Bon appetite

Nutritional value: per 100 g Calories Carbs Protein Fat 102 kcal 13 g 6 g 4 g Ingredients: 400 g Pumpkin 80 g Oat flour 4 Eggs 1 tea spoon Orange peel Add cinnamon by the taste Preparing the Pumpkin Pie : Heat up the oven till 180 °С . Take off skin of the pumpkin and cut in small pieces. Place the pumpkin in pot and pure over with water, so that it completely covers all the pieces, and boil it until it softens. Blend everything with blender to puree state. Put the pot with puree back on low fire. Stir the puree and add eggs and out flour to it. Add cinnamon and orange peel. Cook it for 5 minutes. Thickened mass pour into a mold and bake in the oven until its ready. When it’s ready let it cool and then remove from the mold.  Bon appetite

Nutritional value: per 100 g Calories Carbs Protein Fat 98 kcal 5 g 14 g 3 g Ingredients: 2 Sweet pepper 500 g Chicken breast 1 Eggs ½ Tomato 100 g Cheese 10 g Green onions 200 g Tomato paste 7 Garlic paces 2 table spoon Natural yogurt ½ tea spoon Salt Add salt, mustard and pepper by the taste Preparing the Chicken pizza : For a dough: Heat up the oven till 180 °С Grind chicken breast with egg in a blender, add spices to the mix. Moisten your hands in cold water and then spread evenly chicken mass on the baking paper what’s placed on cooking pan. Put the cooking pan with the chicken mass in oven and coke for 20 min. For the sauce: Mix the tomato paste with spices, yogurt an...

Nutritional value: per 100 g Calories Carbs Protein Fat 221 kcal 28 g 8 g 10 g Ingredients: 150 g Chickpea 3 table spoon Peanut butter 1.5 table spoon Honey 50 g Dark chocolate Preparing the Dietary sweets from chickpea : Place chickpea in bowl and file the bowl with water and leave it for 8-12 hours in water. Then drain the water. Put in pot chickpea and file the pot with water. Put the water for cooking. To cook it well it can take from 1 to 4 hours. From the ready cook chickpea drain the water and mash them with blender. Cool the chickpea pure and add honey, peanut butter and add spices – cinnamon, ground cardamom, mix everything thoroughly. From the resulting mass roll balls and put them into freezer for 10 min. Meanwhile, melt the chocolate. Dip into melt chocolate cooled chick balls, so that they ...

Nutritional value: per 100 g Calories Carbs Protein Fat 321 kcal 49 g 12 g 12 g Ingredients: 100 g Dates 100 g Prunes 100 g Raisins 100 g Dried apricots 100 g Nuts 50 g Sesame seeds Preparing the Dietary sweets from dried fruits and nuts : Grind with blender dried fruits with nuts (you can use any nuts – walnuts, peanuts, cashews, hazelnuts or a  nut mix). From the resulting mass roll tight balls. Roll them in sesame seeds. Put them in to a refrigerator for 10-15 minutes  Bon appetite

Nutritional value: per 100 g Calories Carbs Protein Fat 59 kcal 10 g 4 g 0.5 g Ingredients: 200 g Low fat cottage cheese 50 g Walnut nuts 150 g Oats 20 g Cocoa 20 g Coconut chips Add sweeteners if you want Preparing the Cottage cheese sweets : Heat up the oven till 180 °С. Thoroughly grind the blender nuts to the state of small crumbs. Then mix everything together, cottage cheese, oats, sweetener and nuts till you get homogenous plastic mass.   Then roll the mass in same size balls. Then roll half of them in to cocoa powder and second half in coconut chips. Then put the balls in to refrigerator for 30 min. Bon appetite