What can you eat before bedtime?

After a busy day, take care and talk to us is often difficult to calm down and fall asleep. We tossed and turned in terror a few hours before the alarm. You do not know how to solve this problem? Try to eat something before going to bed! "Snack ?!" - you will be amazed. But what about the "after six do not eat"? But stress from lack of sleep is very harmful for the body and can also lead to overweight. Some foods can help us to calm down and relax.

Children also may be useful to have a snack before going to bed - growth requires from them a lot of strength and energy, so it is very difficult to wait for breakfast.

So, what you can eat at night?

• Half a banana and a handful of raw almonds.
• Peanut butter with apple slices.
• Cheddar cheese on a wheat loaf.
• Pumpkin seeds.
• Low-fat yogurt with fresh berries.
• A teaspoon of hummus with sliced ​​cucumbers.
• Serve cherries.
• Whole grain toast with almond butter.
• Warm milk.
• Calming chamomile tea.

Now that you know what foods you can eat at night, and you can come up with your own combinations of them. For example, it may be banana slices with peanut butter, apples and cheese or almonds with a cherry.

All of these products provide a relaxing effect on various reasons. Seeds and cheese contain tryptophan, which is converted in the body to melatonin is responsible for healthy sleep. Melatonin is also found in cherries and bananas. Almond helps to relax the muscles. The dairy products contain calcium, are also responsible for a peaceful sleep.

Often children ask for bedtime something sweet - a cookie or a chocolate bar. It is better not to indulge them - a high content of sugar on the contrary will give cheerfulness, which is completely useless.

Here is a list of products that are better for using in the first half of the day to avoid sleep problems:

• Coffee, tea and sodas
• Sugar
• Chocolate

And try to eat before going to bed very small portion of the approximately 30-45 minutes before going to bed.

Enjoy your dreams!

What foods contain Iron

Iron Features

Iron plays an important role in the human body. One of the major - transport oxygen from the lungs to the tissues and transport carbon dioxide in the reverse direction. "Work" is carried by red blood cells that contain hemoglobin, a protein, and it is part of the hemoglobin molecule consists of iron atoms.

Iron plays an important role in metabolism. With enough of this trace element content in enzymes and proteins are made by processes such as DNA production, blood formation processes, destruction of toxic substances by the liver, redox reactions, energy metabolism, and others.

Iron is essential for the production of thyroid hormones. Thanks to him, increased disease resistance and immunity, restores skin tone, there is prevention of the diseases such as iron deficiency anemia, which often affects children and women.

Norm

The average daily rate of all people are different. It depends on the age, gender and lifestyle. For men, it is 10 mg for women - 15-20 mg according to the age. The highest daily dose needed for pregnant women - 30 mg. The upper limit of intake of iron - 45 mg.

Iron comes in two forms: heme contained in animal products, and non-heme, which is found in plant foods. While heme iron is almost completely digested with digestion with non-heme iron may have problems. To better assimilated his body, the reducing agent is required, whose role in the redox reactions play vitamin C and folic acid.

It is important to remember that it is better to make up deficiency of iron from animal food. People who adhere to a vegetarian diet, it is necessary to make sure that their diet included foods containing vitamin C. But the tea, coffee and dairy products is better not to be combined with iron-containing products because they contain polyphenols, caffeine and calcium reduce the absorption of iron .

Where to look for iron

So, what foods contain the most iron? Leaders can be safely regarded as red meat, beef and mutton (meat and the redder the higher the level of iron in it), and offal (liver is the first place on the content of this element). Thus, in bovine liver contains 14 mg per 100 g product, pork - 12, chicken - 8.6 Beef - 5.7. The beef - 3.2 mg in mutton - 2.3, turkey - 1.8, pork - 1.5, in chicken meat - 1.5.

Seafood, especially shellfish such as mussels and oysters, are also an excellent source of iron. The mussels its content reaches 6.8 mg, oysters - 5.7, sardines - 2.9, shrimp - 1.7.

In most plant foods high iron content - in legumes. Thus, peas contained 6.8 mg of iron in green beans - 5.9 in soybeans - 5.1 in white beans - 3.7, in lentils - 3.3, red beans and chick-pea - 2 9. The second highest iron content are vegetables with dark green leaves: spinach (3.5 mg per 100 g), chard (3.1), parsley (5.8), artichokes (3.9), celery (1, 3), cauliflower, Brussels sprouts, Chinese cabbage and broccoli (about 1.3).

In addition, a lot of iron contained in molasses (21.5 mg), rye bread (3.9), buckwheat (7.8), oatmeal (3.6), tofu cheese (5.4), egg yolks ( 2.5), pistachios (4.8), peanuts (4.2), almonds (4.2), cashew nuts (3.8), walnuts (3.6), sesame seeds (14.6), pumpkin seeds (14).

Fruits contain a small amount of iron, but the dried fruit can even compete with the meat. For example, dried apricots contains 4.7 mg, prunes - 3.9, raisins - 3.3, and dry apples - 15. It has long been the myth that the iron contained in apples, enough to make up for the daily requirement of this element in organism. The amount of iron in apples reaches, depending on the variety of apples, a maximum of 2 mg per 100 g That is, to make up for the daily requirement, it is necessary to eat several kilos of apples ...

And you have already prepared a bag of apples to make up the daily dose of iron?

Healthy Eating: root vegetables, baked in the oven

All the health experts agree that the roots are very useful for our health. They contain nutrients and vitamins necessary for the body. Here only want to see the food was not only useful but also very tasty! Use our simple recipe and turn in your family diet vegetable gratin in the oven.

Ingredients (8 servings):

• Pasternak or carrots - 450 g
• Potatoes - 450 g
• celery root - 450 g
• Hard cheese - 225 g
• Butter - 1 tbsp
• Ground nutmeg - ¼ tsp
• Cream - 2 cups
• Milled thyme - 1 tablespoon
• Chopped fresh parsley - 3 tablespoons

Cooking method:

To prepare the vegetable gratin to begin to heat the oven to 180 degrees and cook 3-quart baking dish and grease it with butter.

Pour the cream into a large pot, add salt, pepper and nutmeg. Put on the stove and cook over medium heat for about 5 minutes. Then remove the pan from the heat and leave to infuse for 10 minutes.

Cut into thin slices all the roots. Put in a baking dish half-cooked carrots (or parsnip), then half the potatoes and celery root.

Pour half of all the creamy mixture, sprinkle with grated cheese, thyme and parsley. Put the remaining layers of carrot (or parsnips), potatoes and celery root, pour cream mixture and then sprinkle with grated cheese, thyme and parsley.

Cover the dish with foil and place in oven for 1 hour. Remove the foil and place in oven for another 15-30 minutes until golden brown. 

Bon Appetit!

Meat in French

Ingredients (10 servings):

• Potatoes - 1.5 kg
• Chicken fillet - 700 g.
• Onions (large) - 2 pcs
• Tomato - 2 pcs
• hard cheese - 200 g
• Mayonnaise - 2st. spoons
• Ketchup - 1 tbsp. a spoon
• Salt - 1 tbsp. l.
• Black pepper - 1/3 tsp..
• Garlic - 3 the tooth.
• Seasoning (for chops in taste) - 1/3 Art. l.

Cooking method:

I cook this dish so. I take the meat, usually chicken, or rather breast fillets. But it is possible and pork. Cut into pieces of about 1, 5 cm -2 in thickness and size, as chops. Slugger they are not strong. In a separate dish mix the salt, pepper, any more seasoning to taste. And then I rub this mixture into the meat on both sides.

Spread the meat on a greased with vegetable oil or butter a baking sheet. I take a bow, cut it into half rings, divide into polukruzhochki and spread the first layer of meat. Then, just chop the tomatoes into half rings and spread them on top of the bow on the pieces of meat the second layer. You can sprinkle with finely chopped greens. Cover with a layer of potatoes. Raw potatoes with grate 1-2mm thick slices.

Then on top of all the layers, pour the sauce (it do to the taste: 200 ml. Of milk, 1 tbsp. Tablespoon of sour cream, 1 egg, 2 tablespoons of mayonnaise, ketchup or tomato paste, salt, spices to taste), so that the dish is languishing (This and I have my little secret, then it turns out juicy dish). I rub the cheese and sprinkle on top. Cheese can be and more. This is who he loves.

I warm up the oven to 180 degrees and put to the pan with the meat. I bake until the potatoes are cooked yet. This is where some 40 -45 minutes. In total, ready-made meals, roughly about an hour. It turns out hearty and delicious. 

Bon Appetit!

Caesar salad

Salad emperors and the emperor of salads now in your menu! Meet - favorite salad "Caesar"!

Ingredients (for 4 servings):

• 1 head lettuce Romano
• 8-10 cherry tomatoes
• 6-8 quail eggs
• 300 g chicken breast fillet
• 150g plain yogurt or low-fat sour cream olive oil for frying
• salt, freshly ground black pepper
• 30 g parmesan
• To toast 3-4 slices of slightly stale white loaf 2-3 tbsp. l. olive oil 1-2 cloves garlic salt freshly ground black pepper if desired, you can use ready-made croutons and croutons;
• For the sauce 150 g mayonnaise 1 tbsp. l. lemon juice 1 hour. l. uochesterskogo sauce 1-2 cloves garlic 2-3 tbsp. l. cream or whole milk salt freshly ground black pepper if desired, you can use ready-made sauce.

Cooking method:

Wash the chicken breasts dry and well. Rub it with salt and pepper, pour the yogurt or sour cream and leave to marinate for 40 minutes at room temperature.

Remove the breast from the marinade and blot with paper towels. In a frying pan heat the oil, put the entire breast and brown for 3-4 minutes on each side.

Bring to a readiness in a preheated 180 degree oven. Cool, cool and cut into slices. While breast cools, prepare the croutons and sauce.

Garlic peel and finely chop. In a small container to pour the olive oil, add to the garlic, salt and pepper and allow the mixture to sit for an hour. Bread cut into small cubes and fry in garlic butter. These can then be dosushit oven. For the sauce, mix well all ingredients (garlic is better to skip through the press).

Salad romano wash, dry and break off his hands. Boil the eggs and cut in half. Cherry tomatoes washed, cut in half, lightly salt.

At the dish put lettuce on top of decomposed chicken and pour over the sauce. On top of salad and chicken nuggets lay toast, eggs and tomato halves.

Sprinkle with grated Parmesan cheese.

Bon Appetit!

Cottage pie recipe with turkey

Shepherd's pie - a traditional British cuisine. This is not pie in the conventional sense, but rather layered casserole, covered with a layer of mashed potatoes. Most often it is made with lamb, but we will tell you more about the dietary options. Shepherd's pie turkey - a great option for a hearty and delicious meal.

Servings: 4

Ingredients:

• Minced turkey - 400 g
• Potatoes - 600 g
• Carrots - 2 pcs.
• Red pepper - 2 pcs.
• Bulb - 1 pc.
• Frozen peas - 150 g
• Garlic - 1 clove
• Broth - 300 ml
• Hard cheese - 100 g
• Egg - 1 pc.
• Butter - Article 2.5. l.
• Ground coriander - 1 tsp..
• Salt and pepper - to taste

Cooking method:

Prepare the vegetables: carrots grate, peppers and onions cut into fine strips, chop the garlic.

Cut the potatoes into small pieces, boil in salted water and mash into a puree. Add 1.5 tablespoons butter, coriander, salt. After the mash has cooled down a little, mix it with egg, cover and set aside for a while.

Fry the onion, pepper, garlic and carrots (about 2 minutes). Add the minced turkey, stir and cook for about 5 minutes, stirring constantly.

Pour the beef broth, bring to a boil and simmer for about 10 minutes. Add the peas and cook for another few minutes.

Preheat oven to 190 ° C.

Put the minced vegetables in a baking dish, top with a layer of mashed potatoes and sprinkle with grated cheese.

Bake for 50-60 minutes.

Bon Appetit!

Recipe for steamers: cottage cheese pudding with bananas

Dishes cooked in a double boiler, easy to prepare, plus they are very useful and tasty, especially if you follow the figure! For example, cottage cheese casserole turns in her unusually gentle. And if you add a little cheese banana, plain casserole can already be considered as a cake!

Cheese casserole recipe

Ingredients:

• 3-5% curd - 250 g
• Corn flour - 2 tbsp. l.
• Sugar - 1 tbsp. l.
• Egg - 1 pc.
• Milk - 80 ml
• Bananas - 1 pc.
• Jam, jam, honey or condensed milk - for decoration

Cooking method:

1. In a deep bowl, mix cottage cheese, corn flour, eggs and sugar. Pour in milk.

2. Whisk the mixture blender.

3. Cut the banana into small pieces and add to cottage cheese.

4. Curd put in a bowl of steamers for cooking cereals to prepare and put on 30 minutes.

5. Allow the casserole to cool slightly (about 15-20 minutes), then gently flip it onto a plate.

Serve with jam, jam, honey or condensed milk.

Bon Appetit!

Baked potatoes with olive oil and herbs

Ingredients (for 4 servings)

• potatoes
• garlic
• aromatic herbs
• olive oil

Cooking method

Very tasty and flavorful potatoes. Suitable as a side dish to any meat and fish, and by itself - it is me :) We will need: potatoes garlic to your favorite fragrant herb olive oil or butter coarse salt can take any potatoes with fine sandpaper (preferably, but not necessarily, young). Wash thoroughly, but do not clean, it is desirable to pick up the tubers of the same size or larger.

Boil until cooked, cool down, and then press down gently with a spoon on top of each potato to make it a little cracked, but not collapsed.

The form, which will be baked potatoes, pour a little olive oil and garlic to spread the plate. Put the potatoes, season with salt, sprinkle with fresh or dried herbs, pour over each potato with olive oil or put a piece of butter.

I do only with olive, but can someone like best with cream. Bake in preheated oven until browning. Serve by pouring scented oil.

Recipe proper breakfast

How should look the right breakfast? Read the opinions of nutritionists on a wholesome and healthy breakfast, we needed in the winter. Read their tips.

People's opinions about breakfast is very different. Someone breakfast cup of coffee, someone does not eat breakfast at all, but someone's breakfast meals. Nutritionists argue that the ideal breakfast should contain 1/3 of the daily rate of protein, carbohydrates and 2/3 norm less than 1/5 of the fat standards. And vitamins with trace elements, of course.

In winter breakfast value is enhanced, because we do not need to freeze corny and be functional, that the constantly decreasing photoperiod is not so easy.

A great option wholesome breakfast - porridge is not from a bag. It can be decorated with raisins, dried apricots, apple slices, orange or kiwi. Also useful vegetable salads, to fill that need low-fat yogurt.

Spanish soup gazpacho

Exquisite Spanish cold soup perfect for lunch in warm weather.

Ingredients (for 4 servings)

• Ripe Tomatoes - 6 pieces.
• Red pepper - ½ piece.
• Red onion - ½ piece.
• Cucumber - ½ piece.
• The stalk of celery - 2 pcs.
• Basil leaves - a small handful.
• Salt and pepper - to taste.
• Sugar - 1 tsp.
• Lemon juice - 15 ml.
• Olive oil - 50 ml.
• Tabasco Sauce - 3 drops.
• Worcestershire sauce - 2 ml.
• Fresh basil leaves and black pepper - to decorate.

Cooking method

Clean the tomatoes from the seeds and peel.

Place the tomatoes, red pepper, red onion, peeled cucumber, celery and basil in a food processor or blender, whisk until smooth.

Season with salt and pepper to taste.

Add the sugar, lemon juice, olive oil, Tabasco sauce and Worcestershire sauce.

Pour the soup into a saucepan or deep bowl and place in refrigerator to cool.

Pour into glasses or bowls and garnish with a spoon of Greek yogurt, basil leaves and black pepper.

Tip: plates or glasses should be cool, too.

How to cook a light soup with squid and tomatoes

This soup is great helps when the sky is covered with clouds and gloomy weather grayness urgent need to add some color. The recipe we saw in one of the magazine "Lisa blogs. Bon appetit! "And repeated at home. We declare with certainty: insanely delicious and hearty soup is easy to replace your dinner and add harmony.

Ingredients

• 250 g frozen squid (rings)
• 4 tomatoes
• 1 bunch of parsley
• 1 onion
• 4 cloves garlic
• 1 stalk of leek
• 4 tablespoons vegetable oil
• 100ml dry white wine
• 2 sprigs rosemary
• salt
• ground white pepper
• 400 g of fresh frozen green beans

Preparation

Squids unfreeze. The oven is heated to 190 °. Tomatoes incision crosswise, put into a mold and bake in oven for 20 minutes. Peel and cut into halves. Chop the parsley. Onions and garlic are clear. Onions cut into half rings, 2 cloves of garlic - plates, chop the remaining garlic. Leek cut into rings.

Thawed squid rings mixed with crushed garlic and a half chopped parsley and leave for 30 minutes at room temperature.

In a skillet heat the 2 table. tablespoons oil and fry the onion 3 minutes. Add the leeks and fry all together 7 minutes. Pour the wine and simmer over low heat for 5 minutes.

Tomatoes put in a saucepan together with the rosemary. Pour 1.2 l of water and boil for 5 minutes. Add beans, salt and pepper and cook for another 10 minutes. Rosemary remove.

In a frying pan heat the remaining oil, fry the squid with garlic and herbs. Pour the soup into bowls, add the squid and sprinkle with the remaining parsley.

Healthy snacks for the beauty and grace: three dishes of strawberries

Sandwich with strawberries

To make this a healthy breakfast take a large strawberry, cool. Take a loaf of wholemeal bread and cut into wide Korzh. Grease Philadelphia cheese or any of your favorite soft cheese. Remove from the refrigerator chilled strawberries and slice. Wrap the cake in kraft paper and place in the refrigerator. The cooled cake convenient cut. Sandwiches with strawberries - it is an ideal snack during the day!

Strawberry gazpacho

In summer, I do not feel like soup, but the gazpacho from strawberries you exactly like it! strawberries, wash and pat dry on paper towel, removing the stalk. Transfer to a food processor 1 kg of strawberries, add sugar to taste and chop. Pass the puree through a fine sieve to get rid of the seeds, pour into a jug, add a couple of spoonfuls of wine, stir and refrigerate. Apricots peel, cut in half, remove the pit. Garnish with half a juicy berries and a sprig of mint. You can have dinner! 

Oatmeal with yogurt and strawberries

This breakfast can be taken out of the fridge to work with him. This is a very useful and nutritious meal: there is practically no fat and sugar. The taste of this mess - it's a real dessert. Snacking them - a pleasure. The recipe is very flexible and allows you to create ever new variations by combining different ingredients to your liking. Take a gentle oatmeal (not quick cooking), plain yogurt, with no fillers, skim milk and a glass jar with a lid (eg sold in Ikea). The bank sypem oatmeal, add the yogurt, sugar, or fructose (to taste), polportsii strawberries. Slightly flavored milk. Close the jar and shake to combine ingredients. Add the remaining fruit on top, stir gently. Tightly close the jar and put in the refrigerator overnight. During the night soaked oatmeal with milk, yogurt and fruit juices. The next day, the porridge has to be soft and gentle.

How to cook manti

Manti - dough stuffed with meat, steamed - a traditional Asian hot meat dish. In the Far East are preparing dumplings with pumpkin. We suggest that you try this wonderful recipe.

Ingredients

• 0.5 kg pumpkin (pulp)
• 700 g lamb
• 1 egg
• salt
• 0.5 kg of wheat flour
• 200 ml water
• 300 g of beef
• 6 bulbs

Cooking

Prepare the stuffing. Beef and mutton chop very finely. Pumpkin cut into small cubes, chop onion. Salo cut pieces the size of large beans, add to the meat along with the onion and pumpkin. Season with salt and pepper. Stuffing mix well.

Flour, egg and water in a saucepan, mix and knead very stiff dough. Form small balls of it, then roll them in the cake thickness of about 2 mm. From stuffing and shape beads (1 table. Spoon) and place one in the center of each cake.

Thumb and forefinger pull the dough from the edges to the middle and connect, tightly clutching the seam. Turn one of the manta rays disclosed to the parties themselves. Take the dough over the edge and pull up to the seam to close the stuffing. Zaschepit. All repeat on the other side.

Take the dough for sticking with one edge corners, pull them together and blind sides. Repeat with the other hand. Grid steamer grease with butter. Steamers can be made out of the pan and a metal colander, suitable in size, putting a colander over a pan and cover with lid. Lay the dumplings so that they do not touch, sprinkle with cold water and simmer, covered for 40 minutes.

Serve with sour cream, adzhika, tkemali or tomato sauce.

Secret fine form DEMI MOORE: Ginger diet

Winter - it's time to carry out beneficial cleansing the body of toxins accumulated over a long time. With Detox copes ginger: it warms in cold weather, tones, protects against colds and promotes soft extra weight loss.

Ayurveda and Chinese practices used ginger for centuries. Chinese doctors in ancient times encouraged drink ginger people who are prone to obesity. Tea with ginger slimming uses Hollywood celebrity Demi Moore. Ginger root cut into thin strips, and filled with clean water. Then, over low heat bring to a boil (cook tea not more than 15 - 20 minutes). Give tea with ginger cool to 30-36 degrees and add a little fresh lemon and honey. Then add mint or Melis, and to improve the work of the kidneys - the leaves cranberries. Mint will have a calming effect on the body, reduces the feeling of hunger and the consequent irritability and nervousness.

On a diet ginger can throw from 5 to 20 kg, if a ginger drink to add a proper diet: lean meat, fish, seafood, whole-grain cereals, salads, vegetables with olive oil and dried fruit. This masterpiece - sea soup with ginger, hearty and very helpful.

Ingredients

• 1 onion
• 1 pod of sweet pepper
• 2 cloves garlic
• 1 piece of ginger (2 cm)
• 2 tablespoons vegetable oil
• 200g canned peeled tomatoes
• 1 pinch of thyme
• 1 pinch of dried marjoram
• 400 g of seafood cocktail
• 0.5 beam dill
• salt
• red pepper

Onion peel and cut. A pod of sweet pepper Wash, cut in half, remove the stalk with seeds, flesh cut into slices. 2 cloves garlic, finely chopped.

Ginger root (slice about 2 cm), peel and grate on a fine grater. In a saucepan heat the oil and fry the prepared onions until golden brown.

In a saucepan add onions peppers and fry for 5 minutes. Put the garlic, ginger, stir and warm up all together on a low heat for 5 minutes.

Canned tomatoes (200 gr.), Grind in a blender, add to the pan with the vegetables and simmer for 10 minutes. Pour 2 liters of hot water, add a pinch of timyanai marjoram and cook for 5 minutes.

In a saucepan put the frozen seafood (400 gr.), Bring to a boil, add salt and pepper and cook for 7 minutes. Fire shut down, pan left on a hot plate.

Dill rinse thoroughly, dry well on paper towel and chop. Soup pour into bowls, add to each the chopped herbs.

How to prepare a salad of chicken with mandarin

Lower in calories - the task is quite feasible, if used in place of mayonnaise natural yoghurt mixed with garlic or lemon juice. Ideal salads - vegetable oil.

Ingredients

• 1 chicken,
• 7 table. spoons of olive oil,
• 70 g arugula and lettuce,
• 4 Mandarin,
• 1 tsp. honey spoon
• 1 tsp. spoon of balsamic vinegar,
• 100 g of chopped nuts,
• salt, ground black pepper

Preparation

Chicken fillet fry for 2 table. spoons of olive oil. Cover with a lid and keep on low heat for another 5 minutes.

Arugula salad and tear. Tangerine peel and divide into segments.

In a frying pan heat the remaining oil, put tangerines and add honey. With stirring, keep on heat for 2 minutes. Add the balsamic vinegar and mix gently. Remove from heat and let cool.

Chicken fillet cut into slices, mix with lettuce and arugula. Salt and pepper.

Pour this sauce with mandarin oranges and sprinkle lightly roasted nuts.

How to prepare rolls of zucchini with cheese curd

Ingredients:

• 4 zucchini
• 2 sweet peppers
• 1 carrot
• 2 onions
• 2 cucumbers
• 200 g of cottage cheese
• 1 lemon (juiced)
• 2 tablespoons Sahara
• salt
• 10 ml apple cider vinegar
• 20 ml of soy sauce

Preparation:

Vegetables Wash. Do peppers remove seeds and stalk, flesh cut into strips. Cucumbers and carrots to clean, and cut into strips. Zucchini using graters peelers or cut into thin slices.

Prepare the marinade. Connect half lemon juice, salt, sugar, soy sauce and apple cider vinegar, mix well. Pour marinade zucchini, stir and leave for 20 minutes.

Onions cleaned, cut into thin, almost transparent rings. Pour onion remaining lemon juice. Remove the zucchini slices from the marinade and onions - from lemon juice, squeeze, spread out on a paper towel.

In a bowl, combine cheese, sour cream - mix well. On each slice of zucchini to put sour cream and cheese mixture, onion straws and carrot and cucumber. Close rolls and serve.

How to make rolls squid

Portion of squid (100 g) provides 106% of the daily rate of magnesium. Magnesium plays a key role in the absorption of iron and the formation of red blood cells. And in many respects richer than squid meat than poultry or beef.

INGREDIENTS

• 10 squid carcasses (small)
• mushrooms (5)
• 1 lemon (juiced)
• 1 zucchini (medium)
• 2 carrots
• 2 pods of yellow sweet pepper
• 2 tablespoons vegetable oil
• 1 bunch cilantro
• 2 cloves garlic
• 200 ml of 10% cream
• salt
• pepper

COOKING

1. Prepare the filling. Zucchini and carrots Wash, peel and cut into cubes. Peppers wash, dry, cut into cubes. 4 Stuffed squid put on a hot frying pan, greased with vegetable oil, fry for half a minute on each side, pour the sauce and simmer for 2 minutes, gently turning the squids. Remove from heat, remove the toothpicks, put on a platter and garnish with fresh herbs.

2. In a skillet heat the vegetable oil, put the vegetables and fry for 10 minutes. Vegetables sprinkle with lemon juice, salt and pepper and cook for 5 minutes. Squid Wash, dry, peel from the films. Pour boiling water and leave for 1 minute. Drain. Squids fill the vegetable mixture. Open edge fasten with toothpicks.

3. Prepare the sauce. Mushrooms wash, dry and finely chop. In a frying pan heat the oil and fry the mushrooms for 5 minutes. The capacity of the blender put the cream, garlic, coriander and mushrooms and whisk together until smooth.

How to cook risotto with zucchini and mushrooms

The popular Italian dish - risotto - in some kind of analogue of the pilaf. Risotto can be as basic or complex as you want. The main rule requires constant stirring and risotto should not prepare in advance.

INGREDIENTS

• 200g wild mushrooms
• 1 onion
• 2 zucchini (young)
• 150 g butter
• 300 grams of rice (round)
• 200 ml of white wine (dry)
• 2 sprigs of basil
• 100 g grated cheese
• salt
• ground black pepper

COOKING

1. Wild mushrooms thoroughly washed and clean. Fold in the pan, pour 1.5 liters of water and simmer for 1 hour. Broth strain through cheesecloth and collect. Large mushrooms cut.

2. Onion peel and finely chop. Courgettes wash, dry, and then, without clearing, cut in half lengthwise and cut into not very thin slices.

3. In a skillet melt 70 grams of butter and brown the onions until golden brown. Add zucchini and stir fry. Courgettes shift into another bowl.

4. The remaining butter in a saucepan and add the melt. Add rice and cook, stirring constantly, for 2 minutes. Pour dry white wine and simmer for 7 minutes.

5. Gradually, 1 ladle add about 800 ml of mushroom broth and keep on low heat until cooked rice. With sprigs of basil leaves and chopped break.

6. Add the chopped basil with rice, mushrooms and zucchini. Risotto mix gently and heat. Before serving, sprinkle with grated cheese and garnish with basil.

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How to cook kimchi - spicy Korean snack

Kimchi - Crispy burning appetizer of cucumbers marinated, sprinkled with sesame seeds. Prepare this easy Asian dish at home. An excellent alternative to cheese and chips: Dietetic snack for domestic social events and meetings with friends.

Ingredients

• 1kg of cucumber
• 1.5 tsp salt
• 4 tablespoons vegetable oil
• 2.5 tablespoons soy sauce
• 1 tablespoon sesame
• 5 cloves of garlic
• 2 tablespoons vinegar
• 1 tsp Red pepper (ground)
• 50g ginger

Preparation

Wash cucumbers, pour the cold water and leave for 20 minutes, then pat dry, cut into cubes, season with salt and after 20 minutes, drain the separated juice. Garlic clean, chop and place on cucumbers. Season with pepper, pour soy sauce and vinegar.

Heat the oil in a frying pan, fry the ginger in it until golden brown, then remove the ginger. Pour sesame seeds and fry for 1-2 minutes. Oil with sesame seeds pour on cucumbers and mix well. Cool, clean in the fridge for 30-40 minutes.

Crispy burning snack is ready!

How to cook British Trifle

Dessert, which later became known as word Trifle, appeared in Scotland as many as in 1596. Then he prepared a little differently and called him "ful", meaning "fool" (meaning that to cook it - a couple of trivia). When the dessert were added the egg and bread soaked in alcohol, he was named the Trifle. Cognac in this recipe can be replaced with brandy, rum or your favorite liqueur. 

Ingredients 

• 300g biscuit pastry (ready sponge cake)
• 650 g strawberries
• 500 g mascarpone
• 1 cup cream
• 250 g chocolate (white)
• 100 ml brandy
• 250 g peaches (canned)
• 3 pieces of kiwi 

Preparation 

Biscuit cut into small pieces, put in the bottom of the wide glasses, soak cognac and leave for 10 min. Kiwi clean, cut into circles. With peaches drained juice, pulp cut into slices.

Strawberries cut into thin slices. Together with the fruit to put on a biscuit. Cream connect with mascarpone, a good whip, 3/4 white chocolate broken into pieces and melt in a water bath.

Half pour melted chocolate sponge cake with fruit and strawberries. The remaining chocolate add to the mascarpone and cream, mix well. The rest of the chocolate rub on a coarse grater.

Put layers of sponge cake and the remaining fruit, pour the resulting mixture, sprinkle with chopped chocolate. Place the dessert in the refrigerator for 30 minutes and serve.

Bon Appetit!

How to make gentle AUSTRIAN strudel

Correct juicy apple strudel, but not wet, the thinnest batter with a delicious crispy crust. Traditional baked strudel with apples, but Valentine's day you can prepare a romantic version of strudel with strawberry.

Ingredients

• 125 g wheat flour
• 1 pinch of salt
• 1 tablespoon peanut butter
• 100 ml of water (warm)
• 250 g of apple (medium size)
• 50g sugar
• 1 tsp lemon juice
• 250 g of cottage cheese
• 1 tablespoon vegetable oil
• 1 packet of vanilla sugar

Preparation

Flour mixed with salt, make a well, pour the oil, warm water. Knead the dough for 10 minutes. A bowl of grease, put the dough, cover, put into the refrigerator for 30 minutes. Apples are cleaned, cut into slices, sprinkle with lemon juice. Mix cottage cheese with vanilla sugar.

Roll out the dough into a rectangle. Put it on a towel and oiled. Lay hands under the dough and begin to slowly stretch it until the cloth towel starts to shine through.

Preheat oven to 175 °. Fruits put on the dough, sprinkle with sugar, cheese spread. Carefully roll the dough loaf and bake for 35 minutes.

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How to cook yogurt cake with jelly cubes

Ingredients

• 250 g butter biscuit (shortbread)
• 100 g butter (softened)
• 200 g gelatin
• 1 l yoghurt (natural, fat content 2.5%)
• 3 bags of jelly (different colors)

Preparation

Cookies chop, combine c softened butter and mix. The shape of the baking pan greased with butter, put the resulting mass and put on 20 minutes in the freezer.

 From jelly bags of different colors to prepare a gelatinous mass, pour into individual bowls. Put them in the fridge for 30-40 minutes. Remove the jelly from the same bowls and cut into cubes.

To dissolve gelatin in warm water and leave for 10 min. Then put in a water bath and heat, without boiling, until completely dissolved gelatin. Stir, pour the gelatin solution in yogurt.

Put colorful jelly cubes on the cake of the pastry, then pour the yoghurt mass, slightly flatten. Put the cake in the refrigerator for 2-3 hours, remove from the mold and decorate as desired.

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