Spinach omelet is the perfect dish for fall
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Of course, you can go to a restaurant where you will be served delicious pumpkin soup, served with beautiful fillets and seasoned with a delicate dessert. But not all of us can afford a restaurant every day. This means that we will cook at home. Something that increases immunity and mood.
“If we turn to oriental medicine, the Chinese considered the period from October 23 to November 21, the time when the stomach, pancreas and spleen are activated, out of season,” says our expert, nutritionist Lyudmila Denisenko. – At this time of year, sweet-tasting foods are the most beneficial for the body. Of course, as a nutritionist, it would be strange for me to recommend sweets for every day, but, according to Chinese teaching, the more sweets included in the menu at this time, the better for health. And for the mood! In addition to sugar and honey, sweet-tasting foods include fresh fruit and beef. At this time it is advisable to consume as much as possible. Sometimes you can afford “delicate” confectionery products: marshmallows, jams, marshmallows, ice cream and sweet cereals. All of this is completely natural and very good for your mood! Bitter is considered an off-season complementary flavor. Products with bitter taste include mutton, millet, nuts, etc. Add them to your diet and you’ll be in a good mood!
Of course, you won’t get very far on candy alone. For the brain to function properly, it must be healthy, then the hormones of joy will begin to be produced. It is advisable to have proteins, fats and carbohydrates at each meal. Well, or at least so that they are balanced in one day. And, of course, it is important that your diet contains probiotics, for example, natural yogurt or fermented foods; They are necessary for intestinal health and strong immunity.
We have selected simple but effective recipes that will help you stay full and find joy.
1. Scrambled eggs or spinach omelet.
Spinach is very rich in potassium, sodium and vitamin K, which is why it is recommended for stress, since this set of vitamins and minerals promote relaxation. The only “but”: if you are prone to urolithiasis and thrombosis, you cannot eat a lot of spinach.
In addition to protein, eggs contain choline. Thanks to it, the body synthesizes acetylcholine, a neurotransmitter that allows nerve cells to send and receive nerve impulses. This means you can think faster and deal with stress.
How to cook: sauté the spinach for 3-5 minutes over low heat (you can steam it, depending on what you prefer), pour in the eggs. Or cook in the oven, but it is more of a weekend option because it takes longer, although it is undoubtedly healthier than frying.
Cooking time: on the stove 5-7 minutes. In the oven – 15-20 minutes.
2. Avocado and shrimp salad.
Avocado is an excellent food that contains a large amount of Omega-3 unsaturated fatty acids. It is believed that if you eat at least a quarter of this fruit a day, your brain will function without signs of dementia for many years.
Shrimp contain a lot of protein, as well as iodine, which is necessary for the proper functioning of the thyroid gland. And the thyroid gland is the “battery” of our body. If it is “discharged”, the body weakens.
How to cook: Cut a quarter or half (if the salad is for two) of an avocado into cubes. You can take ready-made shrimp in brine or boil them yourself. Add between 100 and 120 grams (about a handful) to the avocado. You can season it with a mixture of lemon juice and olive oil. Or you can leave it without dressing: avocados with shrimp are good as is.
Any salad or vegetable is sometimes added to this combination, from iceberg or romaine lettuce to arugula. To choose from. These are additional sources of minerals and vitamins.
Cooking time: 5-10 minutes.
3. Fish in foil.
Any fatty sea fish, especially mackerel and mackerel, is an excellent source of protein and omega-3 unsaturated fatty acids. All of this is important for the correct and complete functioning of the brain, for the formation of neuronal connections and the production of serotonin.
How to cook: Sprinkle salmon fillet or mackerel carcass with spices, sprinkle with lemon juice and leave to marinate a little (10-15 minutes). Wrap in aluminum foil and place in an oven preheated to 180 degrees. Cook for 20-25 minutes.
Cooking time – 30-40 minutes.
4 Banana with chocolate.
According to scientists, 40 g of dark chocolate a day can help cope with stress and increase the release of endorphins in the body, the hormones of joy and pleasure. And increases energy. And bananas contain a lot of vitamin B6, which is necessary for the nervous system. And both products add energy to a tired body.
How to cook: Cut the peeled banana lengthwise so that the halves do not fall apart, but remain inside the peel. Place 3-4 pieces of dark chocolate inside. Microwave for 1.5-2 minutes (depending on power). When the chocolate has melted you can eat it. For even more enjoyment, you can place a scoop of creamy ice cream on top of the melted chocolate.
Cooking time: 5 minutes.
5. Tea with mint and chamomile.
Both peppermint and chamomile are calming herbs. Peppermint is also a mild antispasmodic that can relieve headaches. And chamomile helps with insomnia, relieves the feeling of constant anxiety and reduces stomach problems. Chamomile tea is also good for the skin: dark circles and puffiness on the face disappear.
How to cook: Even the banal single-use sachets containing these herbs help you relax before bed (tested by a KP correspondent!). And if you add half a spoonful of honey to hot tea, the principles of Chinese medicine will also be observed, that is, joy for the stomach and pancreas.
BY THE WAY
Porridge or cottage cheese with berries or dried fruits are also good for breakfast.
Raspberries, blueberries, blackberries, black currants: all berries are rich in antioxidants that support the circulatory functions of the brain. They also help the body cope with chronic stress and reduce blood cholesterol levels. And most importantly, they almost do not lose their properties when frozen.
Any porridge contains carbohydrates and fiber necessary for good digestion. Berries and nuts are also carbohydrates, just the sweet ones. If you decide to have such a delicious breakfast, add a piece of cheese to add a protein component.
If you prefer cottage cheese with berries, you can prepare a cottage cheese and berry smoothie: mix everything in a blender and add half a teaspoon of honey.
