Summer, sea, matkot and sand - this is the Israeli summer we love. But with it come the tempting popsicles, sugary drinks and beers in the sea.
How do we deal with these temptations in a healthy and promoting way? Like many things in life, balance is the key word. A balanced and varied diet throughout the day with the right combination of all the nutrients will help us enjoy delicious and satisfying meals, avoid "falls", combine treats, maintain a healthy weight and even lose weight.
With the help of Hagit Rosentoller, nutrition consultant and facilitator of weight loss and proper eating groups, here are some recipes specially adapted for our hot season.
With dietitian Rosentoller. Preparing summer dishes, photo: Assaf Carla
Quick chia delicacy
Recommended dish for light and summer breakfast
Chia delicacy. Breakfast of Champions, Photo: Assaf Carla
Groceries:
√ 3 tablespoons chia
√ 1 cup of water
√ 1/4 cup almond milk or coconut milk
√ 2 tablespoons frozen blueberries or cubes of fresh nectarines or any other fruit you like
√ option: Drizzle over a tablespoon of almond butter or natural peanut butter
How to prepare:
1. Pour the chia mixture into a glass.
2. Mix well.
3. Repeat mixing once or twice more every few minutes.
4. Place in the refrigerator all night for the mixture to crystallize.
5. Before serving: Decorate with the fruit of your choice and drizzle with the peanut butter.
Tahini bread
Healthy protein- and fat-based bread that gives the feeling of regular bread, is especially satisfying and suitable even for those who avoid gluten.
Grinding bread. Particularly satisfying, photo: Assaf Carla
Ingredients:
√ 200 ml raw tahini
√ 2 tablespoons natural maple or silan
√ 4 L eggs
√ 1 tsp. baking soda
√ 1/2 tsp. salt
√ 1/2 cup sunflower seeds
√ 3 tablespoons flaxseeds
√ 3 tablespoons sesame seeds
How to prepare:
1. Preheat oven to 180°C.
2. Place in a bowl (or mixer) and mix.
3. Transfer the batter to an English baking sheet with parchment paper.
Bake for 4 minutes until the bread is golden and firm.
5. Slice only after the bread cools.
Tip: Top with sunflower seeds, sesame seeds, black cumin. Refrigerate for up to 4 days.
Light Asian summer stew
Summer stew. It is also possible with fish, photo: Assaf Carla
Groceries:
√ 2 carrots, peeled and cut into matches
√ 1 cup broccoli
√ 10-8 forest mushrooms and champignon cut into quarters
√ 1 large zucchini cut into cubes
√ 1 pack of hard tofu or 500 g chicken breast cubes
√ 1 green pepper
√ 1/4 small cabbage cut into thin strips
√ handful of sprouts
√ 1/4 tsp. coconut oil
√ Cajun / Tuscany Spice
Sauce:
√ 3 cloves crushed garlic
√ 2 tablespoons soy sauce
√ 2 tablespoons olive oil
√ 3 tablespoons of water
√ cup coconut milk (120 ml) 18%-5%
How to prepare:
1. Heat coconut oil in a wok or large pan.
2. Add the crushed garlic and steam a little, until it begins to spread a smell and golden (being careful not to burn).
3. Add the vegetables at once, except for the sprouts.
4. Stir with a wooden spoon for 3-2 minutes, until the vegetables begin to change color and soften slightly.
5. Add tofu/chicken breast cubes, soy, coconut milk and water and the sprouts, stirring for another half minute.
6. Turn off the fire and serve. It is recommended to add coriander to serve.
Another option: if you replace the sauce with coconut milk with a tablespoon of red curry and a quarter cup of hot water, add cubes of skinless white fish (bream, for bream) and squeeze a whole lemon into the sauce - you will get a completely different, and no less tasty, dish.
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