Info on Fitness

Do not know what to prepare in the morning quickly, simply and tasty? Make an omelet with a filling. Delicious! Just for a quick morning breakfast. Nutritional value: per 100 g Calories Carbs Protein Fat 356 kcal 7 g 40 g 25 g Ingredients: 2 Eggs 3 table spoons Low fat milk 1 Tomato 30 g Cheese 1 pinch Salt ½ tea spoon Butter Preparing the Omelette with cheese and tomato : Mix with mixer the eggs with salt and milk. Heat the pan on fire. Melt the butter in a frying pan. Pour the egg mixture into pan. When the one side of omelet gets ready turn the omelet like pancake to the other side. Grind cheese and cut tomato slices. When the second side of the omelet is ready, lay a tomato and cheese on half of the omelet then cover it with second half of the omelet. Turn o

Nutritional value: per 100 g Calories Carbs Protein Fat 138 kcal 5 g 18 g 5 g Ingredients: 4 pieces Pita brad 500 g Kefir 2 Eggs 600 g Cottage cheese 2 g Salt 100 g Greens Preparing the Truffles from dates : Beat kefir with eggs and salt. Cut different greens in small pieces (parsley, dill and green onions). Torn one pita bread into pieces and dip in a mixture of kefir and eggs. Put half of the cottage cheese on pita bread, then half the greens. Then take half of the pieces of pita bread from a mixture of kefir and eggs and evenly spread out on pita bread. The same is done with the second layer. Cover with third pita bread. Then cover pitas with the remains of kefir and eggs mixture. Bake for 30 minutes on medium heat on pan.  Bon appetite

Nutritional value: per 100 g Calories Carbs Protein Fat 400 kcal 46 g 41 g 18 g Ingredients: 30 g Cocoa powder 100 g Wheat flour 2 Eggs 300 ml Low fat milk 50 g Sugar ½ tea spoon Baking powder 1 pinch Salt 30 g Butter Preparing the Pancakes made of cocoa : Pour in to a bowl cocoa powder, wheat flour, baking powder, salt and sugar. In other bowl mix with mixer the milk and eggs together well, pour half to dry ingredients. Mix the dry ingredients with milk and egg mix until you have a consistency of homogeneous thick dough. Pour the remaining milk and egg mix into the dough and continue mix it till you get homogeneous dough. Move the dough into a larger bowl, cower it and let it brew at least 30 min. Heat the butter on frying pan. Place small amounts of dough into pan, coke for few minutes then turn

Nutritional value: per 100 g Calories Carbs Protein Fat 84 kcal 7 g 11 g 1 g Ingredients: 250 ml Low fat milk 15 g Gelatin 1 table spoon Cocoa powder 1 g Sugar   Preparing the Dietary marshmallow : Dissolve gelatin in milk and leave for swelling. Then heat the mixture, but do not allow it to boil. Add the cocoa and sugar to the mix and mix it well. Leave the mixture to cool to room temperature. Cooled down mixture, then mix with mixer for 10 min, the mixture should increase in volume and thicken. Immediately pour into a silicone molds and put in to refrigerator to freeze overnight. Cut with hot knife. Bon appetite

Sweets - it's not necessarily harmful! They can be without sugar, very tasty and healthy! Nutritional value: per 100 g Calories Carbs Protein Fat 127 kcal 4 g 1 g 5 g Ingredients: 10 pieces Dried dates 4 pieces Figs 1 pinch Salt 2 table spoons Cocoa butter 4 table spoon Cocoa powder Preparing the Truffles from dates : Place dates and figs in pot, then pour cold water to cover them. And let them stay for 1 h. Then put the pot on fire till water starts to boil and immediately turn it off. Get the dried fruits from pot and blend them in blender into homogeneous mass. Melt cocoa butter. Then add to the dried fruit mass the melted cocoa, salt and cocoa powder. Stir thoroughly everything. Make small bolls from from the mass. Pour over the cocoa powder over the balls. Place in

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