| Nutrient | Content | Reference |
|---|---|---|
| Calories | 63kCal | 63kCal |
| Proteins | 2.26g | 2g |
| Fats | 1.53g | 2g |
| Carbohydrates | 9.55g | 10g |
| Dietary fiber | 0.4g | 0g |
| Water | 85.61g | 86g |
| Ash | 0.65g | 1g |
| beta Carotene | 0.002mg | 0mg |
| Vitamin B1, thiamine | 0.022mg | 0mg |
| Vitamin B2, riboflavin | 0.262mg | 0mg |
| Vitamin B4, choline | 23.6mg | 24mg |
| Vitamin B5, pantothenic | 0.089mg | 0mg |
| Vitamin B6, pyridoxine | 0.077mg | 0mg |
| Vitamin B9, folate | 11mcg | 11mcg |
| Vitamin B12, cobalamin | 0.7mcg | 1mcg |
| Vitamin C, ascorbic | 1.7mg | 2mg |
| Vitamin E, alpha tocopherol, TE | 0.01mg | 0mg |
| Vitamin K, phylloquinone | 3mcg | 3mcg |
| Vitamin PP, NE | 0.513mg | 1mg |
| Potassium, K | 143mg | 143mg |
| Calcium, Ca | 25mg | 25mg |
| Magnesium, Mg | 15mg | 15mg |
| Sodium, Na | 53mg | 53mg |
| Sera, S | 22.6mg | 23mg |
| Phosphorus, P | 51mg | 51mg |
| Iron, Fe | 0.48mg | 0mg |
| Copper, Cu | 206mcg | 206mcg |
| Selenium, Se | 4.8mcg | 5mcg |
| Zinc, Zn | 0.34mg | 0mg |
| Mono- and disaccharides (sugars) | 7.86g | 8g |
| Arginine | 0.187g | 0g |
| Valin | 0.117g | 0g |
| Histidine | 0.061g | 0g |
| Isoleucine | 0.114g | 0g |
| Leucine | 0.186g | 0g |
| Lysine | 0.131g | 0g |
| Methionine | 0.027g | 0g |
| Threonine | 0.108g | 0g |
| Tryptophan | 0.038g | 0g |
| Phenylalanine | 0.113g | 0g |
| Alanine | 0.104g | 0g |
| Aspartic acid | 0.288g | 0g |
| Glycine | 0.103g | 0g |
| Glutamic acid | 0.487g | 0g |
| Proline | 0.147g | 0g |
| Serine | 0.14g | 0g |
| Tyrosine | 0.089g | 0g |
| Saturated fatty acids | 0.24g | 0g |
| 16: 0 Palmitic | 0.15g | 0g |
| 18: 0 Stearin | 0.05g | 0g |
| Monounsaturated fatty acids | 0.379g | 0g |
| 18: 1 Olein (omega-9) | 0.31g | 0g |
| 20: 1 Gadolein (omega-9) | 0.01g | 0g |
| Polyunsaturated fatty acids | 0.836g | 1g |
| 18: 2 Linoleum | 0.584g | 1g |
| 18: 3 Linolenic | 0.075g | 0g |
| Omega-3 fatty acids | 0.075g | 0g |
| Omega-6 fatty acids | 0.584g | 1g |
On this occasion, we talk about veganism and present a selection of bright and interesting vegan dishes that diversify the menu of meat eaters.
Vegans are the most strict and consistent vegetarians, the principles of which affect not only the field of food. Vegans refuse to eat all kinds of meat, milk, eggs, honey, gelatin, in other words, all products that are produced using animals. Vegans also refuse clothes, cosmetics, other household items, as well as entertainment in which animals are involved in one way or another.
People go vegan for ethical reasons, they feel sorry for animals, or they care about their health. And, despite the fact that many non-vegans imagine a vegan diet in the form of a leaf of Chinese cabbage, this is not the case. The vegan menu is very varied and vibrant. And it should be such that the body receives all the necessary products.
Katerina, one of the regular contributors to cook.ru, writes in great detail about vegan dishes. Recommended!
Cool zucchini boats with tomatoes, peppers, millet, spices. Bake in the oven for only 15 minutes.
Ingredients:
3 zucchini; 110 g of millet; 70 g cherry tomatoes; small red onion; bell pepper (red or orange); medium carrot; a couple of sprigs of basil; salt, black pepper to taste; a spoonful of vegetable oil; 1/2 lemon; a couple of pinches of oregano.
Optionally, mushrooms, olives, other herbs and spices can be added to the filling.
Boil the millet according to the instructions on the package. Cut the zucchini in half lengthwise and scrape out the flesh with the pits with a spoon to make boats. Cut carrots into half rings. Steam the zucchini and carrots for 10 minutes, it is best to use a double boiler. If you skip this step, then just bake the zucchini longer in the oven.
In a bowl, mix the vegetables for the filling: halved cherry tomatoes, diced bell pepper. Add millet, oil, salt, pepper, basil leaves, oregano, lemon juice and mix.
Put the stuffing in zucchini boats and send to the oven preheated to 180 degrees for 15 minutes.
Burger with vegetables, bean patty and avocado cream looks amazing! Choose seasonal vegetables. Instead of sauce, prepare lean mayonnaise or rub avocado with lemon juice. As for the nourishing component, we offer a bean patty. And, of course, a lot of greenery.
See the recipe here >>>
A new popular food trend is Buddha bowl or Buddha bowl. Its essence is that a small portion of cereals, vegetables, herbs, products that are a source of fats and proteins are laid out in a small bowl. They say that after meditation, the Buddha walked around the city with a round bowl, in which passers-by put beans, cereals and vegetables. And so, by the end of the walk, it turned out a full and healthy lunch or dinner. Such a bowl of vegan products can be different every time. Be sure to try!
Detailed Buddha bowl recipe with photo >>>
Beetroot pesto is great for sandwiches! You will definitely be pleased with the bright taste and color of the dish, as well as its cost. Prepare the sandwich itself from your favorite bread and vegetables, greens, pea shoots or others.
Here is the beetroot pesto recipe. You will need the following ingredients:
medium beets (boiled or baked); 3 cloves of garlic; 1/3 cup dry-roasted walnuts (or pine nuts) 1/3 cup olive oil; 2 tbsp. l. lemon juice; salt to taste.
Peel the baked beets, cut into cubes and place in a blender. Add all ingredients except oil and beat. Then add the olive oil in batches while continuing to whisk. Try! If not enough salt or lemon juice, add.
Vegan kebab is prepared from large pieces of soy meat. And then it's all about the marinade. Feel free to go to nature with such blanks. We suggest stringing champignons on skewers as well.
On the grill, fry such a barbecue for no longer than 10 minutes.
See how easy it is to cook vegan kebab >>>
Thick cocktail with fruits, herbs, nuts, berries, cereals. A great start to the day and a super healthy snack! This smoothie is not drunk through a straw, but eaten with a tablespoon. Variations can be very different. By the way, this dish can also be served as a festive dessert.
Smoothie bowl recipe with photo >>>
read more...Necessary products:
Method of preparation:
In a bowl, mix the almonds, sugar, cinnamon, vanilla, chocolate and add the rose water. Stir and spread the crusts. Grease each with melted butter and arrange on top of each other.
Grease a round pan, spread the filling on one end of the crust and roll.
Fold it into a snail shape and place in a bowl. Glaze the surface of the pie with butter and beaten egg yolk, preheat the oven to 180 degrees and bake for 10-15 minutes. When ready, sprinkle with powdered sugar and garnish with pistachios and honey. Cut and serve.
Enjoy!
Required products :
For the sauce:
Method of preparation :
Pour the milk into a saucepan and sweeten to taste. Add the vanilla extract, salt, place on the stove and wait for it to boil. Then pour the oats in it and cook for 5 minutes, stirring constantly. When the porridge starts to thicken, close the pot with a lid, reduce the temperature to low and leave for 7 minutes. Then remove the pan from the heat, add the butter to the mash, close again and wait another 5 minutes.
You should make two sauces. For one, you need to melt the butter in a pan and add the brown sugar, cinnamon and wait until the sweet crystals melt completely.
The second sauce heat the cream cheese (for example in the microwave for 10 seconds), mix it with powdered sugar, pour the milk, vanilla extract and stir.
Spread the oatmeal on a plate and serve with the two sauces.
Enjoy your meal!