Health recipes

Recipes

All the above recipes, including the recommended for breakfast a cocktail of soy cottage cheese, are designed for four people. Calculations are given both in the metric and in the British systems of measures and weights, but we advise you to use only one of them. Also, if possible, to reproduce our recipes, try to purchase only natural products.

Recipes для здоровой пищеварительной системы

All raw and fresh fruits and vegetables contain digestive enzymes that reduce the burden on our digestive tract. Especially useful are fresh juices. Onions, garlic and rice have a calming effect on the digestive system, and are able to normalize digestion, even in the case of abrupt violations. Fiber, which is found in vegetables, fruits and whole grains of cereals, is important for maintaining intestinal peristalsis, as well as for the prevention of constipation.

Board for breakfast

Banana-apple cocktail with tofu

In bananas and apples contains pectin, which helps remove toxins and excess cholesterol from the digestive tract. Pectin also stimulates the proliferation of useful intestinal microflora, which stabilizes the activity of the intestine and prevents the propagation of dangerous fungi of Candida albicans.

Many complaints about digestion are caused by inflammatory processes, so for a drink you need pumpkin seeds, which contain omega-3-polyunsaturated fatty acids, which have anti-inflammatory effect. With the same purpose, you can use sesame or sunflower seeds.

Grind the seeds in a coffee grinder (if your food processor is not sufficiently reliable), as too sensitive people whole seeds can cause irritation of the digestive tract.

Ingredients:

  • 3 teaspoons pumpkin seeds
  • 400 g (14 ounces) of organic tofu, dried, in cubes
  • 2 banana
  • 2 apples with skin, cut into four parts, with a carved core
  • 1.5 l (3 pints) of rice or oat milk

Cooking method

Grind the seeds in a coffee grinder or food processor to release the desired fatty acids and prevent possible irritant action. Add the remaining ingredients and mix 1-2 minutes until complete homogeneity.

Prompt for dinner

Pepper soup with parsnip

Pasternak has a beneficial effect on bowel function, removes slag and harmful substances from the digestive tract. Because of the sweetish taste of the soup, this is recommended for those who prefer a soft thick taste to something more exotic. Pepper contains strong antioxidants to reduce harm from bacterial infection, and also cleanses the intestines well.

Ingredients:

  • 5 tablespoons of olive oil
  • 1 medium onion, peeled and sliced
  • 560 g (20 ounces) of parsnips, peeled and chopped
  • 2 red peppers, washed, with a removed core, without seeds
  • 1.1 liters (2 pints) of vegetable broth
  • 1/2 teaspoon ground nutmeg

Cooking method

Heat the oil in a saucepan with a thick bottom over medium heat, then fry the onion over low heat for 2 minutes. Add parsnips and stand on the fire for 5 minutes, stirring occasionally. Pour the chopped pepper, fry, stirring, 1 minute, then pour the broth and add the nutmeg. Simmer on low heat for 15-20 minutes until the parsnip is softened, then transfer it to the food processor. Stir until a homogeneous mixture is obtained, serve as a preheated product.

Prompt for dinner

This onion soup

Of all the vegetables, the onion has almost the most beneficial effect on the digestive system. It softens the pain with ulcers of the stomach and duodenum, and the treatment of the bulbs with steam allows one to extract their natural sweetness. Onions have anti-spasmolytic, antiseptic and antibacterial action, so for digestive disorders, onions should be eaten daily. Active active onion is allicin, an anti-inflammatory substance, the maximum activity of which is manifested in raw form. However, this soup (without traditionally added cheese, which would make this soup too fatty for people with digestive disorders) is cooked very quickly, which allows to preserve the useful properties of onions.

To make the soup more nutritious, you can afterwards add to it, with stirring, 250 g (9 ounces) of rice noodles

Ingredients:

  • 450 g (16 ounces) of onions, peeled, cut in half and cut into rings
  • 3 tablespoons olive oil
  • 1.1 liters (2 pints) of vegetable broth
  • 2 teaspoons soy sauce or tamari
  • 25 g (1 ounce) of plain or rice flour

Cooking method

Slowly heat the oil in a saucepan with a thick bottom and pour the whole onion. Cover with a lid and simmer the onions for 10 minutes, stirring one or two times so that the onions do not stick and burn. The onion should be clear, not burnt. Add broth and soy sauce or tamari. Stir and simmer another 15-20 minutes over low heat. Mix the flour with the soup in the ladle.

Transfer to a saucepan, mix thoroughly until the soup is slightly thickened (about 5 minutes) and served on a table.

Roasted beets

Beetroot is very useful for cleansing the liver. In addition, beet helps to clean the intestines after a festive table or taking too hearty food. Raw beet juice completely preserves all the healing properties of beet, however, it seems to many people to be rather harsh. We managed to find out that easy baking allows to preserve the natural sweetness of beet, without prejudice to its useful properties.

Ingredients:

  • 4 beets of medium size
  • 1 tablespoon of olive oil
  • 1 teaspoon of salt with reduced sodium content

Cooking method

Wash the beetroot (do not clean it), cut the rootlets and shoots 1.5 cm (1/2 inch) from the root. Wipe each beet with olive oil and put on a baking sheet. Sprinkle a little and place in the oven for 45-60 minutes at 175 ° C (350 ° F), depending on the size. In the prepared form, beets should be dense, but give in when pressed with effort.

Main course

Chung from chicken

In the Caribbean dialect, "chunga" means a stew in which one can only intimate what the soul desires. As a rule, chungu is made from fish. However, chicken meat is known for its curative effect on the digestive system, thanks to the ability to destroy excess mucus. Chicken contains a lot of protein, necessary for recovery after illness. But the offered vegetables are just one of the options, a kind of experiment to determine which combination will seem optimal for you. Serve with brown rice.

Ingredients:

1 medium-sized chicken, divided into quarters (giblets removed)

  • Juice 2 lemons
  • 1 large onion, peeled and sliced
  • 2 medium carrots, peeled and cut into slices
  • 100 g (4 ounces) of young mushrooms
  • 1 red pepper with a removed core, without seeds, chopped
  • 125 g (4 1/2 ounces) of variegated beans soaked overnight
  • 1 stalk of celery, finely chopped
  • 3 tablespoons olive oil
  • 1 tablespoon fresh ginger, peeled and chopped
  • 1 small hot pepper, without seeds, finely chopped (optional)
  • 1 tablespoon rice flour
  • 1 glass of white wine
  • 300 ml (10 liquid ounces) of chicken broth

Cooking method

Remove the skin from the chicken pieces and remove the fat. Place them in a bowl with water and 2 lemons juice. Leave for 1 hour. In the meantime, prepare all the vegetables. Cook the beans in the water over a slow fire for 45-50 minutes, until they begin to soften. Drain and leave. Preheat the olive oil in a large saucepan and simmer the onion until it becomes clear. Add ginger and, if desired, hot pepper, as well as carrots, celery and red pepper. Stir until smells appear. Remove the vegetables from the frying pan. Take the chicken out of the water with lemon and wipe with a towel. Lightly fry the chicken in oil with ginger and hot pepper, then remove and set aside. Sprinkle the rice flour with oil and mix thoroughly. Add the white wine and stir over the fire until the mixture begins to thicken and the alcohol evaporates. Pour chicken broth and simmer for 5 minutes to make the mixture thicken, then pour in the chicken and vegetables. Finally add the mushrooms, stir again and place in a moderately hot oven at 180 ° C (375 ° F) for 1 1/2 hours.

Main dishes

Maritime with sesame oil

Marine language is delicious delicious fish, which is easily digested, and on sale comes throughout the year. Buy the whole fish and ask the merchant to separate it for you, separating the fillets. Boil fish in a small amount of water is the best way to preserve its beneficial properties, since it is possible to boil fish at a temperature that is not too high. In sesame seeds contain unsaturated fatty acids, which have anti-inflammatory properties, but they can be an irritating factor for upset digestion. Using sesame oil, you will bring yourself benefits without burdening your digestive tract.

Ingredients:

  • 2 teaspoons Dijon mustard
  • 2 teaspoons of tomato paste
  • 60 ml (2 liquid ounces) of milk
  • Ground black pepper
  • 4 fillet of sea language
  • 1 tablespoon of olive oil
  • 4 tablespoons sesame oil
  • 1 teaspoon rice flour

Cooking method

Mix Dijon mustard, tomato paste and milk. Season with ground black pepper. Place the fish fillets in a bowl for baking and top with a dairy sauce. Cover with foil and place in the oven at 175 ° C (350 ° F) for 25-30 minutes, until cooked. Take out the fish, put it on a warmed dish and cover. Pour the milk mixture from the baking dish into a small frying pan and put on a slow fire. Mix sesame oil with rice flour and tomato paste and pour into the sauce until it thickens.

Pour them fish fillets and serve.

Salsa from avocado and artichokes

Avocados are rich in vitamin E, which has a calming and revitalizing effect on the digestive system. The fruits of avocados contain many vitamins, minerals, and proteins, which makes them a valuable snack at lunchtime. In combination with the heart of artichokes, which have a beneficial effect on the beneficial intestinal microflora, and also with olive oil, this salsa is not only a dietary but also a very nutritious dish. You can serve it with raw vegetables and fruits or oat cakes.

Ingredients:

  • 2 large ripe fruits avocado
  • 6 medium artichoke hearts in olive oil (fresh or canned)
  • 2 teaspoons soy sauce or tamari
  • Juice 2 lemons
  • Ground black pepper

Cooking method

Cut the avocado in half, separate the bones and isolate the flesh. Cut the hearts of artichokes into quarters, leaving a few leaves for decoration. Place the avocado, artichokes, olive oil, soy sauce and lemon juice in the food processor and mix thoroughly until the cream sauce becomes completely homogeneous. Pepper to taste.

Main dishes

Homemade cheese and millet salad with pineapple and orange

A dish that is literally larded with valuable nutrients, and which is easy to prepare for lunch or dinner. Home-made cheese contains a gorgeous low-fat protein, and pineapple is the source of bromelain, a natural digestive enzyme that facilitates the digestive system. Millet contains fiber, which improves intestinal motility and is considered to be slightly allergenic. Millet also alkalizes the internal environment of the intestine, which creates favorable conditions for the beneficial bacteria that live in it. Finally, oranges are rich in vitamin C, a valuable antioxidant.

Ingredients:

  • 8 tablespoons of olive oil
  • 250 g (9 ounces) millet
  • 750 ml (26 pl oz) of vegetable broth
  • 2 tablespoons lemon juice
  • 100 g (4 ounces) of homemade cheese
  • 2 stalks of celery, thinly sliced
  • 2 fresh pineapple, sliced
  • 1 orange, peeled and cut into segments
  • 2 tablespoons chives

Cooking method

Slowly heat 2 tablespoons of olive oil in a saucepan with a thick bottom and add millet. Stir until the grains begin to "burst." Add vegetable broth and simmer 20 minutes. Remove the millet, place on a baking sheet and leave to cool. In the meantime, prepare the sauce-vinaigrette, mixing the remaining olive oil with lemon juice, pour the cooled millet and mix. Leave for 10 minutes to soak up the fragrance. Add the homemade cheese, celery, pineapple, orange segments and shnit-onion to the millet and mix thoroughly. Serve on the table in a refrigerated state.

Rye casserole with sweet potatoes

Sweet potatoes are rich in nutrients and are easily digested. It contains a lot of vitamins C, E and beta-carotene, which have antioxidant properties necessary to neutralize the toxic products produced by digestive disorders and under the influence of bacterial infections. Sweet potatoes also have anti-inflammatory and antiulcer action.

The offered dish is deliciously tasty and cold and can be served for lunch with a light salad or natural yoghurt (as an extra protein).

Ingredients:

  • 3 large sweet potato tubers, peeled and coarsely chopped
  • 1 bay leaves
  • 2 tablespoons of olive oil
  • Black pepper, to taste
  • 2 teaspoons ground nutmeg
  • 200 g (7 ounces) of fresh crumbs of rye bread
  • 1 tablespoon finely chopped parsley

Cooking method

Boil the sweet potatoes on low heat with laurel leaves until softening, then drain the water, add half of the olive oil and pepper to taste. Add the nutmeg and mix in a food processor, mixer or mash by hand. Transfer to a ceramic dish for baking. Slowly heat the remaining oil in a frying pan with a thick bottom and fry the breadcrumbs until lightly browned. Add chopped parsley and mix well. Sprinkle the crumbs of sweet potatoes and put in the oven at 180 ° C (350 ° F) for 30-40 minutes or until a golden hue appears.

Dessert

Cherry pudding

Cherries have antispasmodic properties, and therefore have a beneficial effect in irritable bowel syndrome. The bioflavonoids and vitamin C contained in them stimulate the regeneration of collagen in the walls of the intestine. Cherries can be used in both raw and canned form, since, unlike many other fruits, the nutrients contained in them are not lost during the canning process. The live bio-yogurt contains acidophilic bacteria, one of the most useful inhabitants of the intestinal microflora. To make this pudding, it takes literally a couple of minutes, and you can serve it both on your child's birthday and at a dinner party.

Ingredients:

  • 450 g (16 ounces) of cherries, fresh or canned (without sugar)
  • 500 g (18 ounces) of live bio-yogurt
  • Several sprouts of mint

Cooking method

Separate the flesh of the cherries from the bones and petioles. Add yogurt to it, one mint escape, place in a mixer or food processor and mix until smooth. Before serving, refrigerate for 1 hour. Serve in separate vases or dessert glasses, adorned with mint sprouts.

Tea with ginger and mint

Ginger has an antispasmodic effect, and also helps to overcome nausea. It is recommended to pregnant women who experience nausea in the morning. This mild calming tea is useful for irritated stomach, relieves colic after consuming too fatty foods. Peppermint is used in hospitals after cavitary operations to prevent flatulence and related inconveniences. Prepare immediately a large portion and store the leftovers in the refrigerator for up to 2 days.

Ingredients:

  • 450 g (16 ounces) of fresh ginger root, peeled and thinly sliced
  • 6 shoots of fresh peppermint, washed
  • 1.1 liters (2 pints) of non-carbonated mineral water, boiled

Cooking method

Place the chopped ginger root and mint into a pan or thermos and add the boiled mineral water. Insist for at least 15 minutes, then drink.

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