Superfud 6 recipes healthy breakfast and snacks
The term "superfud" is not new, but until now distributed mainly among fans of a healthy diet, and vegans. In fact, it vegetable products, which is incredibly high concentration of nutrients. Include them in your diet in small amounts, you will give your body all the necessary vitamins and minerals. List superfudov diverse, so there is every day the same thing will not have to. Here are a few recipes for breakfast and snacks, which will charge you with energy and positive for the day.
1. Lenz with curd, vegetables and red fish
Useful properties: source of dietary fiber and fiber, manganese, potassium, vitamins A, E, B1, and trace elements required by the body of omega-3 fatty acids. Cancer prevention, estrogen level control, protection respiratory organs, immune stimulant, normalization of the gastrointestinal tract. And this product will raise your mood.
How to use: in the crushed seed powder is good to add to smoothies and cereal. Flax bread will become a useful substitute for bread. Natural Lenz different species can be found in the store Aboriginal. They are produced at temperatures above 41 degrees. This method of preparation is similar to drying in the sun and keeps useful properties of the products. Lenz "original" - a delicacy in itself: tomato, beet, with oriental spices, dill, they will become a spicy addition to your breakfast.
- 2 tomato Lenz "original";
- 100 grams of curd mass;
- 1 bell pepper;
- 50 grams of red fish.
Cottage cheese mixed with finely chopped dill and pepper. Smear two loaf cheese with vegetables, put them between a piece of red fish.
Such snack food can be wrapped in foil and take with them. Even after a few hours it will remain fresh and bread not be melted.
2. Berry chia pudding
Superfud: chia seeds
Useful properties: a source of minerals, antioxidants, fiber and omega-3 fats. Have a low glycemic index, so helping to maintain a feeling of satiety for a long time and energize.
How to use: You can add a couple of tablespoons per day in smoothies, yogurt and salads. Chia seeds are great for puddings, as well swell when soaked in water.
- 1/4 cup of chia seeds;
- 3/4 cup almond milk;
- 1/2 cup fresh berries;
- 2 pitted dates;
- 1/2 teaspoon vanilla extract or vanilla to taste.
Chia soak overnight in almond milk. Then ground into a puree together with berries, figs, vanilla and the necessary quantity of almond milk until the consistency of a thick yoghurt. Serve with fresh berries.
3. The energy bar of poppy powder with apple and cinnamon
Superfud: Lepidium meyenil, better known as Peruvian ginseng or poppy powder. Better to take a gelatinized vegetable (on the package should be written Gelatinized / vegan): it is better absorbed.
Useful properties: a source of vitamins B, C and E, is rich in zinc, iron, phosphorus, calcium, magnesium and amino acids. It promotes regeneration of skin cells, improves women's health, charges energy and good humor. A positive effect on the hormonal system, increases libido.
How to use: added to the milk shake, warm drinks, pastries, smoothies, energy bars. Better dose increased gradually at intervals of a few days, starting with one tablespoon per day, up to 3-6 tablespoons.
- 1-2 tablespoons poppy powder;
- 0, 5 cups walnuts (pre-soaked in water and dried, to better assimilated);
- 0, 5 cups of almonds (soaked and dried too);
- 1 cup of dates;
- 1 cup of dried apples;
- 1, 5 teaspoon cinnamon;
- 1-2 glasses of water.
Grind all the ingredients in a blender until smooth. Touched a lot of hand. If sticky, and from it we can form a bar - ready; if the texture is crumbly - add one or two teaspoons of water and vzbey again. Lay the finished mixture onto parchment paper and shape bars. Each bar wrap in paper or foil and keep in the refrigerator until use.
4. Asai cocktail
Superfud: acai berry
Useful properties: contain antioxidants, fiber, fatty acids and amino acids. The source of vitamins C, A, B1, B2, B3 and E, as well as calcium, magnesium, zinc and copper.
How to use: added to the water, fresh juices, smoothies, vegetable milk shake, yogurt, sorbet 1-2 tablespoons per day.
- 1 tablespoon acai powder;
- 1 banana;
- 150 milliliters of natural yoghurt or vegetable milk;
- 1 teaspoon of honey to taste;
Beat all ingredients in a blender until a thick mass. Put in a glass, add granola and sprinkle with cinnamon.
5. Quinoa with vegetables and mushrooms
Superfud: Quinoa grain
Useful properties: is rich in vegetable protein and phosphorus, zinc, iron and calcium. It contains fiber, minerals and healthy fats.
How to use: to cook porridge, add boiled rump in salads.
- 300 grams of quinoa;
- 500 grams of mushrooms;
- 1 leek;
- 1 bell pepper;
- 5 stems of wild garlic or garlic cloves 2;
- 1 tablespoon fish sauce;
- 2 tablespoons of soy sauce;
- vegetable oil;
- black pepper.
Decoction of quinoa. Will cut finely the onion half-rings and pepper, mushrooms - plates. Wild garlic or garlic grind. Heat the wok over high heat, pour oil. Sauté the onions, followed by pepper, mushrooms and garlic. Fire away up until the water has evaporated from the mushrooms. Then add the fish and soy sauces and put in a pan movie.
6. Toast with avocado, spinach and soybeans germinated
Useful properties: source of healthy fats, carbohydrates, dietary fiber, protein, and oleic acid. It contains more vitamin B1 and B6 than all other fruits.
How to use: added to salads, desserts and sandwiches. It is used mostly in crude form.
- 2 slices of bread;
- 1 avocado;
- 6 spinach leaves;
- 10 grams of germinated soybeans;
- half a cup of lemon juice;
- sea salt;
- black pepper;
- olive oil.
Fry in a toast a piece of bread, such as ciabatta dark. We shall cut strips of avocado. On top of the toast laid out avocado, salt, pepper, lemon juice fields. On the avocado carefully laid out the spinach, and the top handful of soybeans. Fields, olive oil and pepper.