Vegetable Diet

People who care about their health and the health of their loved ones often eat a variety of dishes from vegetables. They became obligatory, and most importantly, loved, on a daily and festive table. Most of the usual vegetables contain very few calories, they practically lack fat, but vitamins, microelements and useful fiber - more than enough! Vegetables are perfectly combined with protein products - meat, fish, eggs and cottage cheese. Impressive and a range of dishes - from vegetables you can prepare and salads, and delicious soups, and delicious hot dishes, and dessert. At any time of the year, vegetables bear health, lightness and a wonderful mood!
However, it should be borne in mind that it is important to properly prepare vegetable dishes. There are basic recommendations that will help you to maximize the nutritional value and vitamins in cooked vegetables.
1. Do not cut vegetables too finely.
2. Do not leave them in the water for long periods.
3. Use a microwave oven - it shortens cooking time and saves vitamins.

4. When cooking or extinguishing, use a minimum amount of water.
5. Do not cook vegetables longer than is really necessary.
6. Vegetables baked on a grill or in an oven without oil contain significantly less calories than fried in oil.
7. Do not keep cooked food in hot condition for too long before serving.
8. Vegetables contain quite a bit of protein, so add nuts, cheese, eggs and legumes to vegetable dishes.

You can eat vegetables cooked steamed and boiled in salted water. Can not fill with oil!
Below are a few options for breakfasts, lunches and dinners, alternating which you can achieve a variety of diet and lose weight.

Breakfast options:
1. Grilled fish, bread toast with bran and fresh tomato.
2. Corn flakes filled with low-fat milk.
3. Oatmeal porridge boiled on milk, with apples and raisins added, sweetened with honey.4. Boiled beans and toast from bread with bran.

Lunch options:
1. Lenten soup, a piece of boiled or stewed lean fish, a salad of fresh vegetables.
2. Cutlet with lettuce, tomato and crispy bread.
3. Boiled beans and potatoes brewed in a uniform.
4. A sandwich made of bread with bran, tuna, lettuce, cucumber and cheese.
5. Fresh vegetable salad with shrimps, sprinkled with lemon and seasoned with sunflower oil.

You can eat fresh fruits and berries for dessert.

Dinner options:
1. Grilled chicken( only without peel), boiled potatoes, fresh tomato.
2. Fish steamed, a little french fries, Bulgarian pepper and radish.
3. Chop from low-fat beef, baked potatoes.
4. Chicken or fish cutlets, fresh vegetable salad.
5. Boiled meat, green peas or corn to choose from.

Macaroni from a meal of coarse grinding can occupy a full place in the menu of people who are watching their health. It is known that Italians eat pasta, and simply - pasta, from morning to night, but among them it is difficult to find obese people. Eye - choose the right addition to this delicious product.

SALAD FROM VEGETABLES WITH MACARONS
Ingredients( for 4 servings): 2 tomatoes, 2 cucumbers, 2 bell peppers, 150 g boiled pasta "bow", 3 tablespoons low-fat yogurt, 1 tablespoon lemon juice or vinegar, parsley greens salt, black pepper.
Wash tomatoes and cucumbers, cut into slices. Remove the sweet pepper from seeds and rinse, cut into squares. Mix the vegetables with pasta, season with a mixture of yogurt with lemon juice, salt, pepper. Top the salad with herbs.
Caloric content of 1 serving - 160 kcal.

ITALIAN SOUP MINISTRONE
Ingredients( for 4 servings): 400 grams of carrots, 1 kohlrabi, 1 stem of leeks, 2 tablespoons of parsley, 2 stems of stalked celery, 1 l of chicken broth, 1 tablespoon of olive oil, 50 g of pastafrom a meal of coarse grinding, 50 g of grated Parmesan.
Wash the carrots, peel and cut into small cubes. Kohlrabi peel and shred straw. With leeks, remove the top leaves and cut the stems with thin rings. Rinse the parsley under a stream of cold water and, shaking off the drops, finely chop. In vegetable oil fry vegetables 2 - 3 minutes.
Pour broth, add parsley and cook for 15 minutes on low heat. Cook the pasta separately in salted water, drain and put into the soup. Minestrone salt and pepper. Pour the soup over the soup cups and sprinkle with grated cheese and greens.
Caloric content of 1 serving - 260 kcal.

VEGETABLES BAKED WITH MACARONS
Ingredients( for 4 servings): 200 grams of broccoli, 200 grams of cauliflower, 1 onion, 3 tomatoes, 50 g of dry pasta from wholemeal, 2 eggs, 50 g of grated cheese, 1 teaspoon of vegetableoil, salt, pepper.
Wash and peel the vegetables. Broccoli and cauliflower divide into inflorescences and blanch in boiling water for 3 to 4 minutes. Cut the onion into cubes and fry in vegetable oil until golden. Add cabbage and diced tomatoes and cook for 4 minutes.
Boil the pasta, drain the water and mix it with the vegetables. Salt, pepper, pour eggs, sprinkle with cheese and bake in the oven for 5 - 7 minutes.
Caloric value of 1 serving - 230 kcal.

SPAGHETTI WITH JOKES
Ingredients( for 4 servings): 4 eggplants, 4 tomatoes, a pod of hot red pepper, 4 cloves of garlic, 500 g of boiled spaghetti from durum wheat, 50 grams of hard cheese, 2 tablespoons of vegetable oil, parsley.
Eggplant cut into large cubes, sprinkle with salt and after 10 minutes rinse with water. Wash tomatoes, peel them. Fry the pepper and garlic in oil. Add the chopped and peeled tomatoes and eggplants and salt in the frying pan. Stew on low heat for 10 to 15 minutes, at the end add parsley.
Ready spaghetti pour over this gravy and sprinkle with grated cheese.
Calories per serving - 240 kcal.

VEGETABLE LASANIA
Ingredients( 4 servings): 1 carrot, 1 onion, 1 small zucchini, 1 cup fresh, finely chopped spinach, 100 grams of broccoli, 3 chopped cloves of garlic, 200 g of fresh mushrooms, 1 glass of water or broth,400 g of fat-free pressed cottage cheese or tofu, 8 sheets of lasagna, 3 tablespoons of tomato paste, 200 g of mozzarella cheese, 2 tablespoons of vegetable oil, oregano, thyme, salt, pepper.
Vegetables wash. Carrots rub on a large grater. Cut the onions into small cubes, cut the zucchini marrow finely, spin the spinach, remove the coarse stems.
Roast onions and carrots, garlic and mushrooms in a frying pan with tomato paste. Add zucchini, broccoli, at the end of cooking - spinach, salt to taste and sprinkle with pepper. Add some water or broth. The mixture should not get very thick. Add the cottage cheese or crushed tofu and remove the mass from the fire.
In the oiled form, place side by side 2 sheets of dough for lasagna, on top - vegetables with cottage cheese. Cover with lasagna sheets, sprinkle with mozzarella. Repeat the operation until all the dough sheets, vegetable mass and cheese are used.
Cover the top layer with cheese, sprinkle oregano and thyme and cover the lasagne with foil, bake in the oven for 30 - 40 minutes. Cut lasagna only when it cools down properly, otherwise it may fall apart.
Caloric value of 1 serving - 260 kcal.


Boiled pasta can be served cold with spicy salads. For example, with this.

SALAD IN ITALIANS WITH HUCKLE
Ingredients( for 4 servings): 2 cups of arugula, 2 fennel heads, 1 lemon juice, 50 g Parmesan cheese, 1 tablespoon olive oil, freshly ground pepper.
Rukkola wash, spread on a platter and sprinkle with olive oil. Fennel cut into thin slices and spread out. Sprinkle the fennel with lemon juice, butter and freshly ground pepper. Top with grated Parmesan.
Fennel can be replaced with dandelion or shrimp.
Caloric content of 1 serving - 90 kcal.

A diet based on a variety of soups requires some time for daily cooking of fresh dishes. But the effectiveness of the diet is unparalleled. Soups have a significant volume and low calorie content. You will not be tormented by hunger, in soups you can combine a variety of foods to ensure that the diet is balanced. You can eat soup 3 times a day, and you can replace them only with dinner.

PUMP SOUP
Ingredients: 700 g pulp, 2 carrots, 1 onion, 50 g brown rice, 1 l chicken or vegetable broth, 1/2 cup fresh or frozen green peas, 1/4 teaspoon grated nutmeg, 1 pinchcinnamon, salt and ground black pepper.
Cut the pumpkin into small cubes, peel the carrots and cut into strips. Onion finely chop. Put a pumpkin, onions, rice, carrots into the pan, pour in the hot broth. Add the spices, season with salt and pepper to taste and cook for 25 - 30 minutes until the rice is ready. Add the peas and cook for another 5 minutes. Serve with wholemeal bread.
Caloric content of 1 serving - 170 kcal.

VEGETARIAN SUGGES
Ingredients( for 4 servings): 1 kg of fresh cabbage, 3 - 4 potato tubers, 1 - 2 onions, 1 - 2 carrots, 3 - 4 tomatoes or 2 - 3 tablespoons of tomato paste, 2 tablespoons of vegetable oil, 100 g of sour cream, bay leaf, salt, pepper.
Finely chop the fresh cabbage, peel the cleaned washed potatoes with straw. Put the vegetables in boiling water and cook. Peeled, finely chopped onions fry in vegetable oil until golden, add the sliced ​​carrots, then put the sliced ​​tomatoes or tomato paste, pour in a little water and put it out.
Put the stewed vegetables in broth, add bay leaf, salt, pepper. Before serving, season with sour cream. These soup can be eaten both hot and cold.
Caloric value of 1 serving - 210 kcal.

CUBAN BREAKFAST
Ingredients( for 4 servings): 1 onion, 1 beetroot, 1 carrot, 200 g cabbage, 2 potato tubers, 1 bell pepper, 5 dried mushrooms, 2 tablespoons of tomato paste, 2 garlic cloves, parsley,bay leaf, adzhika, salt, black pepper peas.
Fry onion, add grated beets and carrots, tomato paste, add a little water, cover and simmer for 30 minutes. Cook broth from dried mushrooms. Bulgarian pepper clear of seeds, rinse, cut into cubes.
Mix the stewed vegetables and broth, add chopped cabbage and pepper, cook for 5 to 7 minutes. Add salt, bay leaves, peppercorns, adjika, crushed garlic and parsley, as it boils, remove from heat and let it brew.
Calories per serving - 90 kcal.

BORSCHY LITHOVSKY FROM TROUBLE
Ingredients( for 4 servings): 1 beet, 200 grams of sorrel, 2 onions, 1 carrot, 50 g of celery root, 2 potato tubers, 1 tablespoon of vinegar, parsley, dill, bay leaf, pepper,sugar, salt.
Vegetables wash, clean. Sorrel, go through. Fry the grated beets, drizzle with vinegar, add a little water, simmer for half an hour. Separately fry the carrots, celery, onions cut into strips.
Put boiled potatoes in boiling water or chicken broth, season with salt and cook for 10 minutes, add beets, roots, bay leaf and bring to a boil. Then put sliced ​​sorrel and cook until cooked, at the end add sugar, pepper.
Serve borsch with sour cream.
Caloric value of 1 serving - 210 kcal.

Borsht LVIV
Ingredients( for 4 servings): 2 beets, 2 potato tubers, 2 carrots, 2 onions, 1 l of meat or mushroom broth, 0.5 l of beet kvass, 1 tablespoon of vinegar, 2 tablespoons of tomato paste, 2tablespoons of sugar, parsley, bay leaf, salt, pepper.
Beet in a salted peel in salted water with vinegar until half cooked, then peel, cut into strips and cook with tomato paste for 30 minutes. In the boiling broth, place the sliced ​​potatoes, bring to a boil. Add the beets, fried with onion carrots, parsley, cook for 5-10 minutes. Add sugar, bay leaf, salt, pepper and cook until done.
In the borscht, brewed for 30-40 minutes, pour in the kvass.
Caloric value of 1 serving - 210 kcal.

Borscht GREEN
Ingredients( for 4 servings): 1 beet, 2 to 3 potato tubers, 500 grams of sorrel, 2 carrots, 2 onions, 2 eggs, 1 tablespoon of vinegar, 4 tablespoons of sour cream, green onions, greens, bay leaves, salt pepper.
Cut beets into strips, season with salt, sprinkle with vinegar and cook until ready, adding a little water. Finely chop onion and fry with grated carrots. In boiling water, put the potatoes and cook for 10 minutes, then add the beets and carrots with onions, sorrel, pepper, bay leaf and cook until ready.
Serve borscht with sour cream, half boiled egg and greens.
Caloric content of 1 serving - 180 kcal.

STUDIO
Ingredients( for 4 servings): 2 beets, 2 fresh cucumbers, 10 radishes, lettuce, dill, green onions, 2 eggs, 100 g of sour cream, 1 tablespoon of vinegar, 1 tablespoon of sugar, salt.
Wash and peel the beet until cooked in water with the addition of vinegar.10 minutes before the end of cooking, add a little young beetroot, salt, then cool. Decoction of the broth. Beet grate and put in a broth, add sugar, chopped boiled eggs, finely chopped lettuce, onions, radish and cucumbers. Season with sour cream, salt.
Caloric content of 1 serving - 140 kcal.

VEGETABLE VEGETABLE
Ingredients( for 6 servings): 2 l of bread kvass, 3 eggs, 3 potato tubers, 1 fresh cucumber, 1 bunch of radishes, 1 tablespoon of ready-made mustard, parsley and dill greens, green onions, salt, sugar.
In kvass put the diced cooked potatoes, cucumber, radish, boiled egg white. Yolks mash with mustard and salt. Chop the green onions and mash with salt until the juice appears. Add yolks and onions to okroshku, if salt is not enough, salt again. You can add a little sugar if the kvass is sour.
Serve okroshka with ice cubes, parsley and dill and sour cream.
Caloric value of 1 serving - 220 kcal.

This diet is designed for a week and it is best conducted in the beginning of autumn, when both in markets and in stores you can find ripe tomatoes of a new crop. Local tomatoes contain more vitamins, because they were not subjected to long-term storage and transportation.
Daily include in your menu any dish of tomatoes and a glass of tomato juice. Supplement to tomatoes can serve no more than 150 grams per day of grain bread, about 300 grams per day of boiled brown rice, 200 grams of boiled chicken breast or lean fish.
For breakfast it is recommended to prepare a salad.

SALAD FROM TOMATOES WITH GARLIC
Ingredients( for 4 servings): 3 - 4 tomatoes, 1 onion, 1 clove of garlic, 2 tablespoons of vegetable oil, 1 tablespoon of lemon juice or vinegar.
Wash tomatoes, cut into sharp circles with a sharp knife. Onion finely chop and scalded with boiling water, so that bitterness is gone. Garlic let through the press. Mix the tomatoes with onions and garlic and season with vegetable oil and lemon juice.
Salad can be eaten with a piece of bread weighing 50 g.
Caloric content 1 serving - 70 kcal.

You can cook soup for lunch.

TOMATO SOUP IN POTATO
Ingredients( for 4 servings): 1 onion, 2 cloves of garlic, 600 g of fresh ripe tomatoes, 500 g of low-fat chicken broth, 100 g of grated Parmesan cheese, 1 tablespoon of vegetable oil, salt, pepper, 4 thinslices of grain bread.
Finely chop onion with garlic cloves, fry in a deep saucepan in oil, add chopped tomatoes, lightly cook together with onion and add broth, salt, pepper.
Take refractory pots or pots, dispense the soup. In each pot, put a loaf of bread, rubbed with garlic, sprinkle with cheese, sprinkle with oil and bake in the oven until the cheese melts.
Caloric content of 1 serving - 250 kcal.

MEXICAN SOUP-RAGU
Ingredients( for 4 servings): 1 green bell pepper, 3 cloves of garlic, 600 g of ripe tomatoes, 1 large onion, 2 stalks of celery, 400 g of raw minced meat, 1 - 1.5 cups of finished chickenor vegetable broth, 2 tablespoons of vegetable oil, 1 hot chili pepper salt, ground black pepper.
In a cauldron or a pan with a thick bottom, heat the oil and fry until tenderly the chopped sweet peppers, chili, garlic, celery and onions. Salt and pepper. Add the tomatoes cut into slices. Cover and allow to simmer for 15 to 20 minutes.
Separately fry the mince, pre-seasoned with spices. In the kazan with vegetables pour the broth and put fried minced meat. Put out all together for another 10 - 15 minutes.
Caloric content of 1 serving - 170 - 180 kcal.

SOUP "BLOOD MERY"
Ingredients( for 4 servings): 5 - 6 ripe tomatoes, 1 glass of tomato juice, 1 lime juice or lemon, 3 to 4 drops of Tabasco sauce, 1 handful of watercress, dill greens, salt and pepper.
Peel the tomatoes from the skin by placing them in boiling water. After that, cut into cubes and put into a pan. Bring to a boil and cook for 3 minutes. Pour into the pan tomato juice and season with lemon juice and Tabasco sauce. Then bring everything back to the boil and immediately pour on hot plates.
Add dill and watercress to each plate.
Caloric content of 1 serving - 40 kcal.

Try to cook one of the following for dinner.

DRIED VEGETABLES INDIAN
Ingredients( for 4 servings): 100 g of bell pepper, 100 g of cauliflower, 100 g of broccoli, 100 g of zucchini, 100 g of eggplant, 100 g of tomatoes, 100 g of soft cheese( Adyghe), 100 gramsg of sour cream, 1 tablespoon of melted cream or vegetable oil, 1 teaspoon of curry, 1 teaspoon of mustard seeds, 1 teaspoon of sesame, 1 teaspoon of turmeric.
Vegetables wash, chop peppers from seeds. Color cauliflower and broccoli dissect on kochanchiki.
Heat the oil in a frying pan and sprinkle mustard seeds there. When the mustard starts to crackle, put cauliflower cut into inflorescences and cook until half cooked on medium heat.
Zucchini, eggplant, bell pepper cut into cubes, add to cabbage and simmer under the lid 2 - 3 minutes. Then add the diced cheese. Salt, add curry and sour cream and cook under the lid for 2 - 3 minutes.
Put on a dish and sprinkle with fried sesame seeds and finely chopped cilantro.
Caloric content of 1 serving - 70 kcal.

CHIPPING FROM TOMATOES WITH CHEESE AND HAM
Ingredients( for 4 servings): 8 tomatoes, 150 grams of low-fat ham, 80 grams of hard cheese, 2 eggs, 2 tablespoons of milk, 1 tablespoon of biscuits, 2 tablespoons of vegetable oil, parsley and dill.
Tomatoes are scalded with boiling water, then pour cold water and peel. Slice with a sharp knife on the circles. Cut the ham into thin strips. In a heat-resistant form, lay a layer of tomatoes, put the ham on top. Mix eggs with milk and breadcrumbs, pour on top, salt, pepper. Sprinkle with grated cheese and bake in the oven or microwave until done.
Sprinkle with greens when serving.
Caloric value of 1 serving - 230 kcal.

AUSTRALIAN TOMATO COCKTAIL
Ingredients( 4 servings): 4 cups tomato juice, 4 teaspoons lemon juice, 4 teaspoons chopped onion, 2 tablespoons fresh mint leaves, salt, black pepper.
Mint crushed and mixed with tomato juice. Let it brew in a cool place for 2 - 3 hours. Add lemon juice, chopped onion, whisk to a homogeneous consistency, season with salt, pepper.
Caloric content of 1 serving - 70 kcal.

When John Washington, the future first president of the United States, once served lunch for a delicious roast, richly decorated with tomatoes, he did not suspect that he was being poisoned. It happened in 1776, at the height of the struggle of the northern colonies of England for freedom and independence. Fortunately, this fruit did not justify the high trust placed on it, and Washington lived 23 years after this meal.
Today this story is perceived as a funny curiosity, but meanwhile 200 years ago a tomato was really considered poisonous. Here is the evaluation given to him in the book "The Complete Guide to Horticulture," published in Denmark in 1774: "The fruits are extremely harmful, since those who eat them are insane."The version of the extreme poisonousness of tomatoes lasted about a hundred years in Europe. Perhaps it was caused by the circumstance that the Indians of Mexico, from where the tomatoes were exported by the Spaniards and Portuguese in the XVI century, considered them unfit for food. Europeans grew tomatoes as ornamental plants in flower pots on window sills, planted around garden arbors and in greenhouses. But, in all probability, it never occurred to anyone to use these bright red fruits, as they were called, "golden apples," for food.
With distrust of tomatoes and treated in Russia. Presumably, they came to us in the second half of the XVIII century. Then they were called "dogs", "rabid berries", "sinful fruits".
Tomato fruits contain vitamins B1, B2, B3, PP, K, C, as well as carotenoids( provitamin A).Due to the high content of biologically active substances, tomatoes regulate metabolic processes and activity of the gastrointestinal tract, strengthen the work of the kidneys and sex glands. Tomatoes also contain malic and citric acids, which arouse appetite, activate the digestive processes and suppress the pathogenic intestinal microflora. It used to be that oxalic acid, which violates salt metabolism, is contained in tomatoes. But studies have shown that the content of oxalic acid in tomatoes is very small( it is much more, say, in beets or potatoes).
In addition, tomatoes contain a large number of mineral salts, especially iron and potassium. Therefore, tomatoes help with diseases of the cardiovascular system and with anemia. The high content of pectin substances helps reduce cholesterol in the blood. All this allows you to use tomatoes and tomato juice for the prevention and treatment of avitaminosis, liver and cardiovascular diseases, stomach and duodenal ulcers, metabolic disorders.
Conventional tomatoes have a unique ability to prevent the formation of blood clots in the blood, thus reducing the risk of deep vein thrombosis - a serious illness that often affects the passengers of flights because of prolonged motionless sitting in an uncomfortable position. To this conclusion came a group of researchers from the Scottish city of Aberdeen.
Tomato extract has the ability to lower blood pressure and can be used to treat patients in the initial stage of hypertension.
A diet rich in tomatoes and products based on them is most effective for people who have an easy and borderline stage of hypertension.


GREEN SAUCE
Ingredients:

3 - 4 dense unripe tomatoes
2 pods of hot chili pepper
1/2 bulbs
1 clove garlic
2 tablespoons olive oil
1 tablespoon chopped greens
salt
Preparation:
Wash tomatoes and pepper, cut into large pieces and fry in a frying pan in vegetable oil. Onions peel, cut into rings and add to tomatoes and peppers. Garlic is passed through the press and placed in a frying pan. Salt, bring the mass to a boil, then cool and wipe through a sieve or grind with a blender. In the finished sauce, add fresh herbs and mix.

SALAD FROM TOMATOES WITH WALNUTED HONES
Ingredients:
( for 4 servings)
2 garlic cloves
1 onion
4-6 tomatoes
1 tablespoon chopped walnuts
2 tablespoons olive oil
parsley greens
black groundpepper, salt
Preparation:
Garlic chop, chop onion, mix with vegetable oil, chopped walnuts and greens. Salt and pepper. The resulting dressing, pour the tomatoes, cut into large slices. Leave the salad for 1 hour in the fridge.
Caloric content of 1 serving - 80 kcal.

SALAD FROM GREEN TOMATOES WITH CARROT
Ingredients:
( for 4 servings)
4 tomatoes
2 onions
2 carrots
2 cloves garlic
2 tablespoons vegetable oil
parsley greens
black ground pepper, salt
Preparation:
Finely choponions and tomatoes. Carrots clean and grate on a large grater. Mix vegetables, salt, pepper, pour oil and simmer for 30 minutes. Add crushed garlic and chopped parsley. Serve the dish chilled.
Caloric value of 1 serving - 65 kcal.

SALAD FROM GREEN TOMATOES WITH PEPPER
Ingredients:
( for 4 servings)
1 onion
1 sweet pepper
5 - 6 green tomatoes
2 tablespoons vegetable oil
pepper, salt
Preparation:
Peel onion, thinly chop. Chop pepper from seeds, rinse and cut into rings. Wash tomatoes, cut into thin slices, pour a small amount of boiling water and put it under the lid until soft. At the end, add the sweet pepper.
Then cool, add chopped onion, salt, pepper, butter. Stir the salad and serve cold.
Caloric content of 1 serving - 70 kcal.

SALAD FROM TOMATOES »ASIAN GOLD
Ingredients:
( for 4 servings)
4 - 6 tomatoes
2 cloves garlic
2 tablespoons vegetable oil
1 teaspoon lemon juice
basil greens
salt
Preparation:
Tomatoes cut in halfand put into the pan a cut up. Salt, pepper and sprinkle finely chopped garlic on top. Pour oil, a little water, cover the frying pan with a lid, boil for 10 - 12 minutes.
Cool the tomatoes in a frying pan, put them in a salad bowl, pour the sauce in which they are stewed, and lemon juice, sprinkle finely chopped basil.
Caloric content of 1 serving - 60 kcal.

TOMATOES FISHED WITH SALMAS
Ingredients:
( for 4 servings)
8 small tomatoes
1 can of squid in its own juice
1 large sweet red pepper
1 onion
1 tablespoon of vegetable oil
2 tablespoons of low-fat sour cream
parsley greens
Preparation:
Wash tomatoes, place for 5 seconds in boiling water, then pour cold water to remove the skin. Cut off the top with tomatoes and gently select the middle, trying not to damage the shell.
Pure sweet pepper from seeds and rinse. Cut the peppers into small pieces. Onion peel and finely chop. Flesh tomatoes, peppers and onions fry in vegetable oil. To the finished vegetable mixture add canned squid and sour cream, mix. Stuff tomatoes, sprinkle with greens. Serve tomatoes cold.
Caloric value of 1 serving - 90 kcal.

TOMATOES STARCHED
Ingredients:
( for 4 servings)
4 tomatoes
4 radishes
100 g of low-fat cottage cheese
parsley and dill
salt, pepper
Preparation:
Tomatoes washed with a sharp knife cut off the tops, with a spoon select from tomatoesflesh. Radish wash, cut into strips or rub on a grater, mix with low-fat cottage cheese, salt, pepper. Stuff tomatoes with curd mincemeat, decorate with chopped herbs.
Caloric value of 1 serving - 50 kcal.

GASPACHCHO - SPANISH TOMATOUM SOUP
Ingredients:
( for 4 servings)
4 tomatoes
2 garlic cloves
1 onion
1 sweet Bulgarian pepper
1 cucumber
1/2 l tomato juice
1 tablespoon vinegar or lemon juice
2 tablespoonsspoons of vegetable oil
parsley and basil sauce
salt, pepper
Preparation:
Tomatoes are scalded with boiled water, peeled. Grind the tomatoes in a blender with garlic, vegetable oil and lemon juice or vinegar. Onions, chopped pepper seeds finely chop, cut the cucumber into cubes. Mix all the ingredients, add the tomato juice, salt and chill the soup, adding ice cubes. Sprinkle with gazpacho greens.
Caloric value of 1 serving - 140 kcal.

Avocados are especially notable for nutritionists, although they do not miss the chance to recall the extremely high calorie content of the fetus - 250 kcal per 100 g. One third of the weight of avocados falls on fats, mainly on "good" fats. The fruit contains a whole bunch of vitamins( A, B, C, D, E, K, P), a fairly high content of potassium, calcium, sodium, phosphorus, magnesium salts. The caloric content of avocados, indeed, is about twice that of lean meat.
The chemical composition of avocado is like a normal vegetable, although, in fact, it is a real fruit, because it grows on a tree. Thanks to generous chemical composition and the lack of unsaturated fats, the avocado helps to lower the level of cholesterol in the body, to facilitate the flow of hypertensive disease 1 - 2 stages. In addition, avocado is a useful product for gastritis with low acidity and anemic conditions. According to Japanese researchers, the avocado protects the liver from toxins and in this sense can be used as a preventive or protective remedy.
Now avocados are available almost all the year round. They take off the fruit from the solid tree, and they mature already in the process of transportation and storage. Ready-to-eat avocados are soft enough fruits with an easily separable stone.
Avocados are widely distributed in cooking - many salads are known based on this product. The combination of avocado pulp with citrus - lemon, grapefruit, lime is considered to be a classic - this is very tasty, and the flesh does not darken in this neighborhood. Or, for example, avocado and shrimp. When preparing dishes from an avocado it is important to consider that its flesh quickly darkens.

SALAD FROM AVOCADO WITH NUTS
Ingredients:
( for 4 servings)
1 red onion
1 tomato
1 cucumber green salad
1 avocado
2-3 walnut kernels
2 tablespoons of natural yogurt
2 tablespoons vinegar or lemonjuice salt, pepper
Preparation:
Cut vegetables into slices. Wash salad, dry and rinse with hands. Cut the avocado pulp into thin slices, add roasted nuts.
Salt, pepper, add yogurt and lemon juice.
Caloric content of 1 serving - 170 kcal.

SALAD WITH HAM AND AVOCADO "FORTUNE WHEEL"
Ingredients:
( for 4 servings)
1 avocado
4 slices of lean ham
1 bunch of green salad 4 tomatoes
1 tablespoon of vegetable oil
1 tablespoon lemon juice salt, black pepper
Preparation:
Cut the avocado in half along, remove the stone. Gently select the pulp with a teaspoon and put it in a salad bowl. Ham cut into strips, green salad rinse, dry and rinse with hands. Cut tomatoes into slices, pepper. Season the salad with a mixture of butter and lemon juice and salt, gently mix.
Caloric value of 1 serving - 185 kcal.

AVOKADO SALAD WITH CHEESE
Ingredients:
( for 4 servings)
100 g mozzarella or Adygei cheese
bunch of green salad
2 avocado
flour
2 tablespoons vegetable oil
2 tablespoons lemon juice
2 tablespoons mint
salt, pepper
Preparation:
Cheese roll in flour and fry on both sides in vegetable oil until golden brown. Wash salad leaves, dry. Avocado clean and cut, cut strips of leaf lettuce. Make the sauce: whip the lemon juice with butter and mint, season with salt and pepper. Mix half the sauce with salad and avocado. Top with hot cheese and pour the remaining sauce.
Caloric value of 1 serving - 240 kcal.

FILLED TOMATOES WITH AVOCADO ASIO-ASANIA
Ingredients:
( for 4 servings)
4 tomatoes
1 small onion
1 chili pepper
1 avocado
2 tablespoons olive oil
1 tablespoon lemon juice
salt, black ground pepper
Preparation:
Wash tomatoes, put for 5 seconds in boiling water, then pour cold water to remove the skin. Cut off the top with tomatoes and gently select the middle, trying not to damage the shell.
Lubricate the prepared tomatoes with butter, salt and pepper. Onions finely chop, chili pepper from seeds and chop.
For the preparation of minced meat, avocados pulp with salt, pepper, butter and onions. Stuff the tomatoes with avocado filling, pour oil and lemon juice.
Caloric content of 1 serving - 135 - 140 kcal.

MEXICAN FOODS "FAHITOS" WITH AVOCADO AND CHEESE
Ingredients:
( for 4 servings)
4 mexican tortillas tortillas
100 g cheddar cheese
1 avocado
6 green onion pens
8 - 10 cherry tomatoes
2 tablespoons of olive oil
3 tablespoons of natural yogurt
4 - 5 sprigs of green cilantro
Preparation:
Cheese grate on a large grater. Avocado cleanse from the stone and peel, cut. Sprinkle each tortillas with tortillas, top with pieces of avocado, chopped green onions and tomatoes cut in half. Roll the cakes with rolls and fasten with two chopsticks.
Lubricate the tortilla with oil and cook for 2 minutes on the grill, turning over once. Serve tortillas with sour cream sauce, cilantro greens. You can also serve hot pepper sauce, a few olives and pickled cucumbers and peppers.
You can fry cakes in a frying pan with a thick bottom without oil.
Caloric content of 1 serving - 300 - 340 kcal.

Unlike most other Solanaceous cultures, home to America, the eggplant came to us from the tropical regions of Southeast Asia. Until now, in India, Burma, Pakistan, Indochina and on islands close to them, one can find wild forms of this plant. However, it was Indians who introduced it into culture( according to scientific data as far back as the 1st millennium BC), and then from India the Persian merchants brought the eggplant first to China and then to North Africa. And only in the next stage the Arabs were introduced to the aubergines of Europeans. And it happened about the 14th-16th centuries in Italy and Spain. Then the eggplant spread very quickly all over Southern Europe.
Eggplant is really not only a delicious vegetable, but also a valuable curative product. And there is nothing surprising in this, because its fruits contain almost a third of Mendeleyev's table and at the same time are low-calorie. It is believed that eggplants contribute to the improvement of the whole organism, improve the metabolism and blood properties, normalize the work of the heart, kidneys, liver and intestines. They contain a lot of vitamins B, and C, carotene, iron salts, cobalt, copper. And the optimal ratio of salts of potassium and sodium and the presence of pectins contribute to a more complete elimination of cholesterol from the body. And because eggplants are very useful in atherosclerosis and anemia. The presence of a large amount of potassium potentiates the work of the heart and helps to remove fluid from the body.
Fruits are used in boiled, fried, marinated, salted and dried form. They are rich in a wide range of mineral substances, primarily potassium, which normalizes cardiac activity, water-salt metabolism, promotes acid-base balance in the body. Also, the fruits contain salts of phosphorus, magnesium, iron, copper, vitamin C, nicotinic acid, thiamine, riboflavin, carotene.
Tender eggplant fiber stimulates the activity of the intestine, prevents the development of putrefactive processes, therefore in the East it is called a "vegetable of longevity".The use of fruits contributes to a significant( up to 50%) reduction in cholesterol in the blood, which allows us to recommend it for the prevention of atherosclerosis.
Doctors, nutritionists recommend to include dishes from aubergine in the menu of people suffering from liver and kidney diseases. Copper and iron of eggplant fruits contribute to hemopoiesis, therefore dishes from eggplants recommend for anemia to children and pregnant women. The juice of fresh and boiled fruits of this plant has high bactericidal properties.
In cooking, eggplant is traditionally combined with garlic, basil, nuts and mushrooms. In the eastern kitchen, dried fruits are added to the eggplants, and Italian traditions dictate a combination of eggplant with cheese and various kinds of pasta.

SALAD FROM FOOD AND TOMATOES
Ingredients:
( for 4 servings)
2 small eggplants
4 tomatoes
100 g of green onions
parsley greens
3 tablespoons of natural yoghurt
salt
Preparation:
Eggplants wash, cut into slices, cook insalted water and refrigerate. Add to the eggplant sliced ​​fresh tomatoes, green onions and parsley.
Season the salad with yogurt, season and season with greens. This salad can be made from aubergine, baked in the oven or microwave oven.
Caloric content of 1 serving - 80 kcal.

MARINATED LINKS WITH GREEN
Ingredients:
1 kg of eggplant
1 garlic head
for 100 grams of greens basil, dill, celery
1 tablespoon of vinegar
1 tablespoon of salt
1 chili pepper
2 glasses of water
Preparation:
Eggplant peeland blanch in boiling water for 3 - 4 minutes, recline in a colander, cool. In cooled eggplants make a longitudinal incision length of 4 - 5 cm
3 garlic cloves rastolkite or pass through the press, add finely chopped greens, 1 tablespoon of salt. In each incision of aubergine, put a garlic slice and a mixture of greens and garlic.
Prepare a marinade: mix the water, vinegar, salt, chili, bring to a boil and cool.
Place aubergines in a jar or pan and pour the marinade. Put eggplant in the refrigerator for 10-12 hours.
Caloric value per 100 g - 25 kcal.

"LANGUAGE LANGUAGE"
Ingredients:
( for 4 servings)
2 eggplants
2 cloves of garlic
2 tomatoes
2 tablespoons of vegetable oil
parsley and dill greens
Preparation:
Eggplant cut along the plates thickness of 1 cm, salt, let drain fluids. Then fry in a pan without oil or grill.
Mix the vegetable oil, crushed garlic and chopped greens, blend the eggplant plates and twist them with chunks. In the middle of each kulechka put a piece of tomato.
Caloric value of 1 serving - 110 kcal.

DRIED LEGGINGS WITH

Ingredients:
( for 4 servings)
2 eggplants
3 tomatoes
3 cloves garlic
parsley and cilantro parsley
1 tablespoon vegetable oil
1 tablespoon grated ginger ground black and red pepper, salt
Preparation:
Eggplant wash, peel, cut into cubes, pour water and cook over medium heat. When the eggplants are almost ready, remove from heat, throw into a colander.
Tomatoes grate on a large grater, chop the garlic, put in a saucepan, add pepper, ginger, salt, vegetable oil, finely chopped greens. Stew on medium heat, when the sauce thickens, put eggplants there and bring to the ready.
Caloric content of 1 serving - 70 kcal.

CIRCLES WITH
YELLOWS Ingredients:
( for 4 servings)
600 g of eggplant
2 cloves of garlic
1 - 2 yolks
100 g of grated hard cheese( Parmesan)
2 tablespoons of vegetable oil
juice of 1 lemon
Preparation:
Eggplant prick in several places with a fork and bake in the oven until soft. Remove the skin and grind with garlic in a mixer, add olive oil and yolks, whip a bit, add cheese and lemon juice. Salt and pepper.
Caloric value of 1 serving - 160 kcal.


MAGICKANIAN FOUNDRY Ingredients:
( for 4 servings)
2 tablespoons raisins
2 large eggplants
2 tablespoons of olive oil
1/2 teaspoon cinnamon
2 tablespoons pine nuts
2 tablespoons parsley greens
Preparation:
Raisins wash and pour boiling water. Eggplants wash, bake on a grill or in an oven until soft. Peel them from the skin and grind them with a knife. Add olive oil, cinnamon, raisins and half pine nuts to crushed eggplants.
Serve eggplants, sprinkle with parsley and remaining nuts. To this dish in Morocco offer a salad of grated carrots with oranges.
Caloric content of 1 serving - 170 kcal.

Their cultivation began more than 5 thousand years ago. Archaeologists have found that in America zucchini were grown as far back as 3000 BC.e. Thanks to Columbus in the XV century, these vegetables moved across the ocean. In Russia, white squash courgettes were brought only in the XIX century from Greece and Turkey, which, in fact, is evidenced by the very name "tavern", because "pumpkin" - in Turkish kabak. In Italy, courgettes for 3 centuries were used exclusively for decorative purposes, and rasprobovali them, too, only in the XVIII century. But in Italy, not only white courgettes grow, but also colorful - green and yellow, different shades, variegated, striped. With a variety of colored courgettes in Russia met not so long ago - a couple of decades ago they came to us from the same Italy. And since the Italians call zucchini squash, all the dark-skinned varieties of courgettes in Russia began to be called the same.
The flesh of the plant contains sugars, proteins, minerals, it is easily absorbed by the body without causing irritation of the stomach and intestines. The zucchini contains vitamin C, which is involved in the production of collagen and has a beneficial effect on the skin, vitamin A, useful for teeth and hair, which has a good effect on vision. Rarely, what plant is so useful for the treatment, recovery and prevention of many diseases, like zucchini. According to the content of carotene, some varieties of zucchini, especially yellow-fruit, exceed carrots.
In salads are good little sweet crispy Caucasian zucchini, with them are combined carrots, fennel, cucumbers, tuna, steamed. In general, zucchini to taste rather neutral, they can be served as with vegetables, and with meat and fish. The usefulness of zucchini is due to the favorable ratio of sodium and potassium, an abundance of liquid, a relatively small amount of coarse dietary fibers and a low calorie content of 27 kcal per 100 g of product.

SALAD FROM YOUNG PEARLS
Ingredients:
( for 4 servings)
1 small squash
2 apples
1 bulb
2 lightly salted cucumber
peel 1 lemon
2 tablespoons of olive oil
parsley and dill greens
Preparation:
Marrow and appleswash, clean the onion. Peel zucchini and apples from coarse skin, grate them on a large grater or cut into small straws. Onion finely chop. Add the finely chopped light-salted cucumber, onions, lemon zest to the zucchini and apple. Salt, season with vegetable oil and decorate with herbs.
Caloric content of 1 serving - 70 kcal.

VEGETABLES WITH GARLIC
Ingredients:
( for 4 servings)
2 zucchini courgette
2 tablespoons of low-fat sour cream
2 tablespoons vegetable oil
2 - 3 garlic cloves
flour
1 bunch of dill
salt
Preparation:
Marrow slice in slicesthickness 1 - 1.5 cm, salt, roll in flour and fry until golden on both sides. After this, lay the circles in the saucepan, add sour cream, chopped dill and garlic and simmer for 10 minutes on a small fire under the lid.
Calories per serving - 90 kcal.


SOUPS
Ingredients:
( for 4 servings)
500 g zucchini
1 onion
2 tablespoons vegetable oil
800 g salmon fish broth
100 g smoked salmon
50 g rusks
4 tablespoons 10%sour cream
Preparation:
Zucchini squash, cut into cubes, finely chop onion, fry in vegetable oil. Fried vegetables put in boiling broth, cook for 12 - 15 minutes. Grind the soup in a blender, serve with slices of salmon and croutons. You can add sour cream to the soup.
Caloric value of 1 serving - 210 kcal.

SOUP WITH ZUKINI WITH CARRI
Ingredients:
( for 4 servings)
2 teaspoons butter
1 large onion
600 g zucchini zucchini
500 ml vegetable or chicken broth
1 teaspoon curry powder
4 tablespoons 10% cream
salt and black pepper
Preparation:
Heat the oil in a saucepan. Fry the onions, stirring, for 3 minutes until it becomes soft. Zucchini wash, cut into cubes. Add the broth, zucchini and curry to the fried onions, as well as a pinch of salt, if the broth is not salty. Bring to a boil, reduce heat and cook over low heat under the lid for another 15 to 20 minutes, until the vegetables become soft.
Allow the soup to cool slightly, then pour into a food processor or blender. Whisk the soup until a smooth consistency is obtained. Pour the soup back into the pan and add the cream. Preheat on low heat or in a microwave oven( do not bring to a boil!).
Caloric content of 1 serving - 140 kcal.

FILLED FEEDS
Ingredients:
( for 4 servings)
4 young squash
1 carrot
1 onion
100 g of low-fat ham
200 g of broccoli
1 clove of garlic
2 tablespoons of low-fat yogurt
1 tablespoon of sesame seeds
1 dining roomspoon of vegetable oil
salt, black pepper
Preparation:
Squash squash, cut in half along. Remove the flesh from the middle. Boil from courgettes put in heat-resistant dishes.
Carrots clean, rub on a small grater, peel onions, finely chop. Cut the ham into strips. Fry onion in a pan, carrots, add ham, broccoli, crushed pulp of courgettes. After 3-4 minutes, add minced yoghurt, salt, pepper. Pour the resulting mass of zucchini, sprinkle with sesame seeds. Bake zucchini in the oven for 25 to 30 minutes.
Caloric value of 1 serving - 150 kcal.

ZUKINI WITH CHAMPONIONS ON GRILL
Ingredients:
( for 4 servings)
4 tuber of young potatoes
1 large carrot
2 zucchini zucchini
4 shallots
white part 1 leeks
12 champignons
100 ml of olive oil
2sprigs of parsley
5 cloves of garlic
salt, pepper
Preparation:
Wash potatoes, cut into circles 1 cm thick, boil in salted boiling water for 3 minutes. Immediately pour into a colander, let cool, dry.
All other vegetables and mushrooms rinse well, dry. Remove the shallots and carrots. All cut into large slices.
To prepare the marinade, chop butter, chopped parsley and peeled garlic in a blender until smooth.
Put vegetables, including potatoes, and mushrooms in a deep bowl, fill with the mixture, cover with food wrap, put in the refrigerator for 5 - 6 hours. Then place on a grate and fry on an open grill on both sides until cooked.
Spread on plates, season with salt and pepper, pour the remaining marinade.
Caloric content of 1 serving - 220 kcal.

PICATIVE SHRIMPS WITH ZUKINI DOGS
Ingredients:
( for 4 servings)
400 g zucchini zucchini
1 small tomato
1 small sweet green pepper
1 small onion
1 chili pepper
2 tablespoons vegetable oil
1 garlic clove
1teaspoon coriander seeds
2 tablespoons tomato sauce
1 tablespoon lemon juice or vinegar
16 large peeled shrimps
Preparation:
Marrows wash, peel and cutikami. Wash the tomato, put it in boiling water for 5 seconds, then pour cold water to remove the skin. Cut it into slices, peel the pepper from the seeds, cut into thin rings. Onion cut into cubes, chili pepper from seeds and chop.
Put zucchini squash, tomato, green pepper, onion, garlic, coriander and chili into the stewpan. Fry on the hot oil for a few minutes until the onion and pepper are soft.
Add the tomato sauce, lemon juice and salt. Bring to a boil, stirring constantly. Reduce the heat and cook at minimum heat for another 10 minutes.
Add the prawns and increase the fire to medium. Cook, stirring occasionally, until the shrimps are saturated with vegetable sauce.
Caloric content of 1 serving - 120 kcal.

While eating this diet, eat only one color every day. Of course, basically it should be a variety of vegetables. A small amount of fruit, meat and bread or cereals is allowed.
Drink green tea, mineral water, freshly prepared vegetable and fruit juices.

THE FIRST DAY - WHITE
Breakfast: a protein omelet with cauliflower of 3 proteins and 100 grams of cabbage or 150 g of low-fat cottage cheese with a spoon of sour cream, a glass of coffee with milk.
Lunch: radish salad, cauliflower soup or leek soup, boiled chicken breast with garnish of stewed zucchini or boiled white fish with white cabbage salad.
Dinner: 2 baked potato tubers with natural yogurt sauce or 200 g cauliflower with peeled shrimps.

SECOND DAY - RED
Breakfast: a glass of tomato juice, oatmeal with redcurrant jelly or egg-white omelet with tomatoes and red onions.
Lunch: tomato soup according to any recipe, chop from low-fat beef with salad from red cabbage or baked salmon with red bell pepper.
Dinner: tomato and radish salad or stuffed tomatoes for any recipe or stuffed red pepper.
In the season of selling watermelons, the food for the whole red day can be replaced with the pulp of watermelon.

THIRD DAY - YELLOW
Breakfast: a glass of orange juice, millet porridge with pumpkin or toast with a slice of cheese and yellow pepper.
Lunch: turnip salad with apples or carrot salad with celery, stuffed yellow pepper with millet cereal or chicken-curry with pineapple.
Dinner: a glass of yogurt with carrot juice, or 300 g melon, or fish baked with oranges, or stuffed turnips.

FOURTH DAY - GREEN
Breakfast: avocado salad with cucumber, or a protein omelette with broccoli cabbage, or a green salad.
Lunch: salad from all kinds of greenery, cabbage green with sorrel and spinach or cucumber okroshka, fish baked with spinach, or boiled green beans with nuts, or broccoli cabbage.
Dinner: 2 kiwi, salad of green baked pepper, or stuffed green pepper, or cucumber salad with tuna.

FIFTH DAY - purple
Breakfast: beet salad with prunes, or a protein omelette with stewed eggplant, or buckwheat porridge.
Lunch: borsch with beets or cold beetroot, stuffed beets or baked eggplants with turkey meat.
Dinner: 2 plums, toast with eggplant caviar or a salad of beans with nuts.

To answer uniquely to the question, what kind of cabbage is more valuable, it is impossible - each species has its own advantages, special taste, various culinary applications. According to the protein content, white cabbage and red cabbage are roughly equivalent( about 1.8%), slightly larger in kohlrabi, cauliflower and broccoli. The highest content of protein and vitamin C - in Brussels sprouts, and carotene - in broccoli.
Fresh cabbage is used for cooking a variety of salads, as well as first and second courses.
When cooking correctly in cabbage cabbage, vitamin C is kept quite well( when cooking for 1 hour - up to 50%), while part of it turns into a decoction. Contained in white cabbage, vitamin U cures peptic ulcer.

FRESH FRESH KLUCHKA SLASH
Ingredients:
( for 4 servings)
400 g fresh cabbage
2 small carrots
3 - 4 feather of green onions
1/2 cup of cranberry
1 tablespoon of lemon juice or vinegar
2tablespoons vegetable oil
salt
Preparation:
Cabbage thinly chop, fold in a colander and pour with boiling water. Carrots wash, brush, rub on a large grater. Chop the onion finely.
Cool cabbage, mix with grated carrots, green onions, cranberries. Season the salad with butter mixed with lemon juice and salt.
Caloric content of 1 serving - 50 kcal.

Freshly salted cabbage salad with butter
Ingredients:
( for 4 servings)
400 g cabbage
4 - 5 prunes prunes
1 carrots
1 tablespoon lemon juice
Preparation:
Prunes in advance soak for 2 to 3 hours,then cut it into slices. Cut cabbage with straws, fold in a colander and scald with boiling water. Wash carrots, peel and grate on a large grater. Mix cabbage with carrots and prunes, add lemon juice to the salad and mix.
Caloric content of 1 serving - 70 kcal.

coleslaw with mandarins
Ingredients:
( 4 servings)
500g cabbage
1 carrot
1 teaspoon vinegar
2 mandarin
4 - 5 berries prunes
100 g of yogurt
parsley
1 teaspoon of sugarsalt
Preparation:
Cut cabbage in thin strips, peel carrots, grate on a large grater, add salt, sugar, vinegar, grate and put in the refrigerator. Prune the prunes, tangerines into slices, combine with cabbage.
Season the salad with yogurt, decorate with greens.
Caloric content of 1 serving - 70 kcal.

SALAD FROM CABBAGE SPARTAK
Ingredients:
( for 4 servings)
200 g of red cabbage
200 g of cabbage
2 large bell peppers
2 tomatoes
1 tablespoon of lemon juice or vinegar
2 tablespoons of vegetable oil
1a teaspoon of sugar
salt, pepper
Preparation:
White cabbage chop, put into a saucepan, add 1/4 cups water, sugar, salt, cook for 2 minutes. Take cabbage, in the same water, boil red cabbage. Peppers clear of seeds, rinse, cut into rings, scald with boiling water. Wash tomatoes, put for 5 seconds in boiling water, then pour cold water to peel. Cut the tomatoes into slices.
Put the red cabbage in the center of the salad bowl, around the white cabbage. Decorate the salad with pepper rings and tomato slices. Pour the salad with vegetable oil, drizzle with vinegar, pepper.
Caloric content of 1 serving - 80 kcal.

KOREA COLORS WITH CARROT
Ingredients:
( for 8 to 10 servings)
1 large head of cabbage
1,5 kg of carrots
200 g of celery root
1 head of garlic
1 pod of pepper
parsley greens
1 tablespoonsalt.
For marinade:
Mix 100 g of vegetable oil with 1 tablespoon of sugar and 1 teaspoon of salt. Add half a glass of 9% vinegar.
Preparation:
Disassemble the head to the leaves, dip into boiling water for 1 minute and cut the thickenings or beat them with a wooden mallet. Peel the carrots and celery root, grate them on a large grater, lightly fry and add greens and salt. Garlic clean, pass through the press, mix with the carrot. Wrap the carrots in cabbage leaves, fold with an envelope.
Place the cabbage rolls in a saucepan, pour boiling marinade, put under oppression and stand in a cool place for 2 - 3 days.
Caloric value of 100 g - 70 kcal.

"LAZY" VEGETABLE BLUE
Ingredients:
( for 4 servings)
600 g white cabbage
1 small squash
1 bulb
2 carrots
1/2 cup rice
1/2 cups broth or water
2 tablespoons vegetable oil
2 tablespoons of tomato sauce
Preparation:
Peel the carrots, rub on a large grater or cut into strips. Cut the onion into small cubes. Squash cut into cubes. In a deep frying pan fry the carrots with onion and tomato sauce. Cut cabbage in thin strips, put in a frying pan. Add rice, pour water or broth, salt. Cover the frying pan with a lid and cook for 40 to 45 minutes on a small fire until cooked. If necessary, add water from time to time so that the dish does not burn.
Caloric value of 100 g is 70 kcal.

DRIED CABBAGE WITH TOMINUM AS BOGEMSKI
Ingredients:
( for 4 servings)
800 g cabbage
2 tablespoons sugar
2 tablespoons sunflower oil or melted pig fat
1 tablespoon lemon juice or vinegar 1 bulb
1 /4 cups mushroom broth or water
1/2 teaspoon cumin
lemon juice or vinegar
salt, black pepper
Preparation:
Rinse cabbage, cut into strips. Onion peel, finely chop, put it out in butter or pork fat. Add cabbage, pour in water or mushroom broth and cook until ready. At the end, add cumin, lemon juice or vinegar.
Calories per serving - 90 kcal.


CASSETTES
CASSETTES
( for 4 servings)
500 g cabbage
1 cup of milk
2 tablespoons of semolina
2 eggs
2 tablespoons biscuits
2 tablespoons melted butter
salt, pepper
Preparation:
Cabbage chop, fold into a saucepan, add milk, season with salt and cook until ready. In the cabbage, gradually( with continuous stirring), pour the semolina, mix well and simmer for another 10 minutes, then cool. Add eggs one by one, mix thoroughly. From the resulting cabbage mass, make cutlets, roll them in breadcrumbs and fry on both sides in a heated frying pan.
You can serve sour cream with cutlets.
Caloric value of 1 serving - 120 kcal.

Broccoli resembles cauliflower, but only the head has a green or purple color.
This kind of cabbage on nutritional properties has no equal among other vegetables, and young leaves are not inferior to spinach and cabbage. It is rich in protein, which in its content surpasses spinach, sugar corn and asparagus. The broccoli is not inferior to the protein of animal origin. Irreplaceable amino acids of lysine, isoleucine, tryptophan in it as much as in the protein of a chicken egg. The value of the broccoli protein increases due to the presence of substances in it, which prevent the accumulation of cholesterol in the body. It also contains carotene, ascorbic acid, vitamin B1, B2 and B6, folic acid, vitamins PP, E, salts of phosphorus, magnesium, potassium, calcium, sodium. Iron in broccoli is almost 2 times more than in white cabbage and cauliflower. In broccoli there is a staggering amount of nutrients, including vitamin C and sulforaphane, known for its anti-cancer properties. In addition, this variety of cabbage is an excellent source of vitamin K, which improves brain function.
Broccoli is an excellent dietary product for the prevention and treatment of oncological, cardiovascular diseases, nervous disorders, gastrointestinal disorders, metabolic disorders, gout. It has not only an anticancer, but also a hemopoietic, calming, laxative and choleretic action. The systematic use of broccoli in food prevents the development of atherosclerosis. It removes salts of heavy metals from the human body and is necessary in the menu of people who are treated for radiation sickness.

BROKKOLE SUPER-PUREE FROM BROCHCOLE WITH CHAMPIONS
Ingredients:
( for 4 servings)
1 small head of cabbage broccoli
6 - 7 champignons
1 - 2 cloves garlic
1 tablespoon butter
2 tablespoons cream or milk to taste
Preparation:
Broccoli infloresces cook in salted water until soft. Take out a squish from a broccoli saucepan and transfer to a blender or food processor.
In the broth broth, leave the mushrooms and cook after boiling for 2-3 minutes. Add butter, milk or cream, garlic, salt to taste, cooked mushrooms and part of the remaining broth to broccoli if the soup is too thick.
Mix in a blender until tender-green mass is obtained and immediately serve to the table.
Caloric value of 1 serving - 110 kcal.

COOKED BROOKLY COOKAGE WITH GREEN
Ingredients:
( for 4 servings)
500 g of broccoli broccoli
1 onion
100 g of green onion
4 tomatoes
1 tablespoon of vegetable oil
Preparation:
Mix onion and lightly extinguish, chop the onions finely. Wash cabbage in running water, lightly boil it on a couple and fold it in a salad bowl. Stew the onions with boiled cabbage and chopped green onions. Cut the tomatoes across the circles and decorate them with a salad. You can sprinkle the salad with lemon juice.
Caloric content of 1 serving - 50 kcal.

BROKKOLS WITH BULGARIAN PEPPER AND ALMOND
Ingredients:
( for 4 servings)
1 Bulgarian red pepper
1 large head of broccoli
2 tablespoons of olive or vegetable oil
1 tablespoon lemon juice
2 tablespoons almonds
salt
Preparation:
Heat the oil over medium heat in a frying pan. Pepper the seeds and cut into thin strips. Pour out the red pepper and fry 7 - 8 minutes until tender. Transfer the pepper to a bowl. Divide the broccoli into inflorescences and place in the same pan and fry, stirring constantly. Add salt and a couple of spoons of water and simmer under the lid for 2 to 3 minutes. Put broccoli in a bowl with pepper, sprinkle with fried and chopped almonds and pour lemon juice.
Caloric value of 1 serving - 110 kcal.

CROP BROKCOLES WITH VEGETABLES
Ingredients:
( for 4 servings)
400 grams of broccoli cabbage
1 parsley root
2 carrots
1 tablespoon vegetable oil
vegetable greens
leeks
Preparation:
Steam the parsley root and carrotsalmost to readiness. Add the broccoli cabbage, lightly boil and put into a dish. Cut the parsley and carrots thinly. All the vegetables mix, pour with vegetable oil, sprinkle with herbs and chopped leeks with thin rings.
Caloric content of 1 serving - 50 kcal.

STRAIGHTENING FROM BROKKOLIA
Ingredients:
( for 4 servings)
500 grams of broccoli cabbage
2 potatoes tuber
100 grams of
ham 1/2 cup of milk
100 g of
cheese parsley greens
salt, pepper
Preparation:
Cook cabbage untilsemi-preparedness. Cook boiled potatoes and ham into cubes. Lay all layers in the form.
Heat the milk to a boil, melt the cheese in it, add greens, salt, pepper and pour on the vegetables. Bake for 20 minutes in the oven at 200 ° C or 10 - 15 minutes in a microwave oven at medium power.
Caloric value of 1 serving - 200 kcal.

Brussels sprouts are a genuine delicacy. Her little kochanchiki can decorate any table. In its raw form, in soups, fried, stewed, baked - it is very tasty and refined.
In addition, among all the cabbage plants it is the Brussels plant - the record holder for potassium, magnesium and iron. This means that residents of megacities, with their constant stress and high risk of cardiovascular diseases, should be especially attentive to it. Vitamin C in it is contained in 3 - 4 times more than in white-headed. In addition, in Brussels sprouts found stocks of vitamins B1, B2, B6, PP.It contains vitamin E, pantothenic and folic acid. Namely, these vitamins are responsible for the reproductive function in both women and men.
Brussels sprouts and juice from it are considered a valuable dietary product and are recommended for the prevention and treatment of diseases of the gastrointestinal tract and for strengthening the entire body.

DRIED BRUSSELS
Ingredients:
( for 4 servings)
500 g Brussels sprouts
1 onion
2 tablespoons melted butter
parsley parsley
Preparation:
Separate kochanchiki from cob, wash, put in a saucepan, add a little water, choppedonion, melted butter, salt and cook until cooked on low heat.
When serving, sprinkle with finely chopped parsley.
Caloric content of 1 serving - 70 kcal.

OMELETTE WITH BRUSSELS CREAM
Ingredients:
( for 4 servings)
500 g Brussels sprouts
2 tablespoons melted butter
3 eggs
3 tablespoons milk
parsley greens
Preparation:
Goat the cabbage in salted water until half cooked,lightly fry in vegetable oil in a frying pan. Eggs beat with milk, salt. Cabbage pour over the beaten egg and bake in the oven. Sprinkle with greens before serving.
Caloric value of 1 serving - 160 kcal.

BREAD OF
Ingredients:
( for 4 servings)
200 g Brussels sprouts
200 g beef
1 carrots
2 potatoes tuber
2 tablespoons grated cheese greens dill salt, pepper
Preparation:
Cook meat broth, meatcut into cubes. Put cabbage in cold salted water for 30 minutes, then scald with boiling water and wash. Dip kitties into a hot broth, add potatoes and carrots, diced, and cook until done.
Finished soup sprinkle with grated cheese and dill.
Caloric content of 1 serving - 90 kcal.

BRUSSELS MILK
Ingredients:
( for 4 servings)
500 g Brussels sprouts
1/2 cup water
3 tablespoons oil
2 red tomatoes
2 slices of ham
2 tablespoons breadcrumbs
2 tablespoons gratedcheese
salt
Preparation:
The cabbage of Brussels sprouts thoroughly rinse, place in a saucepan with boiling salted water, add a little oil. Cut the cabbage to half-cooked, then transfer it to heat-resistant dishes, top with tomato slices, sprinkle with small pieces of ham, breadcrumbs, grated cheese and bake in the oven until a crispy crust is formed.
Caloric value of 1 serving - 210 kcal.

MUSHROOM
Ingredients:
( for 4 servings)
400 g of sauerkraut
1 carrot
1 onion
2 potatoes tuber
4 - 5 dried white mushrooms
1 tablespoon of tomato paste
1 tablespoon of vegetable oil
parsley greens
bay leaf
black pepper peas
Preparation:
Squash the cabbage slightly. If it is too acidic, rinse with running water. Onions and carrots peel, finely chop and fry in vegetable oil with tomato paste. Add the onions and carrots in the cabbage, pour half a cup of water and put the stew on a weak fire for 1.5 - 2 hours. Peel the potatoes and cut them into slabs. From dried mushrooms and potatoes, cook broth, add stewed sauerkraut to it, salt, put bay leaf, peppercorn and cook all together for 10 - 15 minutes.
Finished soup served with sour cream and fresh herbs.
Caloric content 1 portion( without sour cream) - 170 kcal.

BIGOS
Ingredients:
( for 4 servings)
20 g of dried mushrooms
500 g of sauerkraut
500 g fresh cabbage
2 tablespoons tomato paste
1 onion
200 g sausages
bay leaf
1 teaspoon sugar
salt, black pepper
Preparation:
Dried mushrooms rinse with warm water, put in a bowl, pour cold water and leave on2 hours for swelling. Then cook until done.
Cut the kale cabbage finely and let it sit in a small amount of water until soft. Cut fresh cabbage with squares, put in heat-resistant dishes, put in the oven and warm until soft, salt, pepper and mix with sauerkraut. Then add the tomato paste, boiled chopped mushrooms, fried onions, sugar, pepper, salt. Stir everything and put it on low heat until it is ready. At the end of the cooking, add sausages cut into slices.
Bigos can be made from one sauerkraut.
Caloric value of 1 serving - 150 kcal.

Many countries dispute each other's right to be called the homeland of cabbage. With Italy and Greece, for example, Georgia is competing, because it is in these places that a rare variety of cabbage-like plants is found.
Cultivation of cabbage started a long time ago. In another Egyptian papyri, a peasant is mentioned, who "rises in the morning to water a leek;he lays down late for cabbage. "
One of the first botanists of antiquity, Theophrastus described in detail the 3 varieties of cabbage, which the ancient Athenians cultivated in those days. Another ancient Greek philosopher Chrysippus so appreciated cabbage that he devoted a whole book to her. In it, he examines the influence of the vegetable on all organs of the human body. The ancient Greeks and Romans in general attached great importance to cabbage, considering it a medicine curing almost all diseases. So, she was attributed to the ability to calm headache, cure deafness, relieve insomnia and various internal diseases. According to a well-known statement by Pythagoras, "cabbage is a vegetable that supports cheerfulness and a cheerful, calm mood of the spirit."It is believed that the word "cabbage" came from the ancient Roman caput, which in Russian means "head".
The scientist, philosopher, physician Ibn Sina( Avicenna) considerably supplemented and in many respects revised the representations of the ancient Greeks and Romans about the medicinal properties of cabbage. He gave him quite a lot of space in his encyclopedia of theoretical and clinical medicine "The Canon of Medical Science".
Cabbage has perfectly taken root in our climate. In the early written monuments of Ancient Rus mention of white cabbage as an important vegetable culture. The gardens with cabbage were everywhere surrounded by Russian settlements. Its abundance in Russia surprised even those who had seen foreigners. Thus, a certain Cornelius de Buin wrote in the 13th century: "Common cabbage grows in Muscovy, which Russians procure large stocks and which common people eat twice a day."
Other varieties of cabbage began to appear in Russia in the XVII century. However, such species as the Brussels and the Savoy are not widely used. Significantly quicker, we adopted color and red cabbage, as well as kohlrabi, which in culinary books was called "repina cabbage".

Red cabbage, in comparison with white cabbage, it seems on such juicy, but nutrients and vitamins in it more. If within a week you eat a little red cabbage a day, then you will catch a cold, and pressure jumps will stop bothering, and excess weight will begin to melt by leaps and bounds! Men need to pay special attention to this type of cabbage, since this vegetable prevents infertility and maintains sexual desire and testosterone level in the body.
The red relative does not concede to its medicinal properties white cabbage, in addition, it contributes more to the reduction of vascular permeability. It is used for increased fragility of capillaries, with various bleeding, radiation sickness and even with acute poisoning with salts of heavy metals.

SALAD FROM REDUCED CABBAGE BULGARIA
Ingredients:
( for 4 servings)
500 g red cabbage
2 tablespoons lemon juice or vinegar
2 tablespoons vegetable oil
1 egg
1 apple
parsley greens
salt, black pepper
Preparation:
Clean cabbage, very thinly chop with a sharp knife. Remember cabbage hands and add lemon juice or vinegar. Leave the cabbage for 3 to 6 hours. Then add salt, sprinkle with black pepper and pour with vegetable oil. Finished salad sprinkle with parsley and chopped boiled egg. You can add a fresh apple to the salad, cut into cubes.
Caloric value of 1 serving - 110 kcal.

SALAD FROM REDUCED CABBAGE WITH NUTS
Ingredients:
( for 4 servings)
400 g red cabbage
1 apple
1 bulb
8 - 10 almond kernels
1 tablespoon lemon juice
50 g red dry wine
1 tablespoon soysauce
1 tablespoon vegetable oil
parsley parsley
salt, black pepper
Preparation:
Cabbage and apples wash and grate on a large grater, chop the onion into small cubes, scalded and peeled almonds chop. Lemon juice mixed with red wine, butter, soy sauce, add salt and pepper, season the salad and mix thoroughly. Finished salad sprinkle with finely chopped parsley.
Caloric value of 1 serving - 120 kcal.

SALAD FROM REDUCED CAKE INDIAN
Ingredients:
( for 4 servings)
400 g red cabbage
1/4 cup water
1/2 teaspoon grated cinnamon
1 bud carnation
1 pea sweet pepper
1 teaspoon sugar
1 tablespoon lemon juice or vinegar
2 tablespoons olive oil
parsley greens
salt
Preparation:
First, prepare the syrup. In boiling water, put cinnamon, cloves, sweet pepper, add sugar and cook over low heat for 15 minutes. At the end, add vinegar or lemon juice. Red cabbage thinly cut, rub with salt hands until the appearance of juice. Season the cabbage with vegetable oil and strained syrup. Top the salad with herbs.
Caloric content of 1 serving - 55 kcal.

REDUCED KALIED SALAD WITH
CHICKE Ingredients:
( for 4 servings)
400 - 500 g red cabbage
1 onion
150 g of boiled chicken fillet
2 tablespoons of canned corn
1 large sweet pepper
1 tomato
3 tablespoonslow-fat yoghurt
parsley greens
salt, black pepper
Preparation:
Head for red cabbage wash, finely chop, grind with salt and wring out lightly. Onion finely chop, chop pepper from seeds, cut into thin rings. Mix the cabbage with onions, peppers, finely chopped chicken fillets. Add the corn to the salad and season with yogurt. Salt, pepper, and stir the salad.
When serving, decorate with greens and tomato slices.
Caloric value of 1 serving - 120 kcal.

DRIED RED CABBAGE WITH APPLES
Ingredients:
( for 4 servings)
600 grams of red cabbage
1 - 2 apples
1 tablespoon of flour
2 tablespoons of vegetable oil
salt, black pepper
Preparation:
Cut cabbage, pour a small amount of boiling water, add oil, salt, and after 20 - 25 minutes - apples, cut into cubes. Fry the flour in a frying pan without fat until light-golden, dilute with cabbage, add to cabbage, mix.
Caloric value of 1 serving - 110 kcal.

In kohlrabi cabbage, the food is not used for leaves, but for the stem, which looks like a turnip and looks like a turnip. Kolrabi is not inferior to oranges and mandarins in the content of vitamins, but by digestibility it surpasses apples. That's why this sort of cabbage is also called "northern lemon".Kolrabi stimulates metabolism, strengthens the immune system, prevents the development of sclerosis, strengthens the heart, ensures high performance, protects against the development of tumorous diseases. Cabbage kohlrabi has a high dietary value, as well as a pleasant taste. By the content of nutrients, it exceeds white cabbage and is high in protein and fiber.
Kohlrabi cabbage is rich in mineral salts, including many potassium, calcium, magnesium, phosphorus salts. It is especially useful in old age, because it has a pronounced anti-cancer and anti-sclerotic effect.
Kohlrabi is much more tender than white cabbage, so it is better suited for therapeutic nutrition. Cabbage and juice from it are useful to children, because the calcium contained in them is easily digested and goes to the construction of teeth and bones. The high content of calcium, phosphorus and protein make this type of cabbage important also in the nutrition of pregnant women.

SALAD FROM COLLUBI COLLABI
Ingredients:
( for 4 servings)
400 g kohlrabi
1 apple
3 tablespoons low-fat yogurt or sour cream
1 tablespoon lemon juice
1 teaspoon sugar
greens dill
salt
Preparation:
Kohlrabiand rinse apples, clean, grate on a large grater. Dill wash and finely chop. Mix sour cream or yogurt with sugar, salt and lemon juice. Season the kohlrabi and apples, sprinkle the salad with finely chopped greens of dill.
Caloric content of 1 serving - 70 kcal.

SALAD FROM COLLUBI WITH APPLE JUICE
Ingredients:
( for 4 servings)
500 g kohlrabi
100 g apple juice without sugar
1 teaspoon honey
preparation Preparation:
Kohlrabi finely chop or grate on a large grater, pour apple juice,add honey. Let the salad take 15-20 minutes to stand. Serve to the table, decorate with greens.
Caloric content of 1 serving - 60 kcal.

SALAD FROM THE COLLABA WITH GREEN SAPS
Ingredients:
( for 4 servings)
500 g kohlrabi
200 g green onion
2 tablespoons oil
1 tablespoon lemon juice
Preparation:
Kohlrabi rinse, grate on a large grater, slice the greenonions, mix with cabbage, rub with your hands. Vegetable oil whisk with lemon juice, season with cabbage and leave for half an hour.
Caloric content of 1 serving - 60 kcal.

SALAD "HEALTH"
Ingredients:
( for 4 servings)
500 g kohlrabi
100 g green onion
2 tablespoons white wine
1 tablespoon vegetable oil
Preparation:
Kohlrabi peel and grate. Onion is very finely chopped, spooned with a spoon, pour wine. You can pour the salad with vegetable oil, whipped with wine or cabbage juice.
Caloric value of 1 serving - 50 kcal.

Cabbage Salad with red apples and garlic
Ingredients:
( for 4 servings)
400 g kohlrabi
2 green sweet and sour apples
2 cloves garlic
1 tablespoon lemon juice
2 tablespoons olive oil
Preparation:
Kohlrabiwash, cut into strips or rub on a large grater. Apples, too, rub, chop garlic and add to the salad. Season the salad with vegetable oil and lemon juice and mix.
Caloric value of 1 serving - 80 kcal.

SUPER-PUREE FROM COLLABA WITH VEGETABLES
Ingredients:
( for 4 servings)
150 g kohlrabi
2 carrots
1 onion
2 potato tuber
3 tablespoons rice
2 tablespoons melted butter
1 glass of milk
salt
Preparation:
Kohlerrabi peel, chop finely and put together with carrots and onion with butter. Then add water, potatoes, washed rice and cook for half an hour on low heat. After this, wipe through a sieve, dilute with hot milk.
On the table, soup-mash is served with croutons.
Caloric value of 1 serving - 150 kcal.

Cauliflower - a vegetable at first sight somewhat unusual. In food, its dense white heads go - the young inflorescences with the peduncles that are fused together are a real treasure trove of valuable substances. Cauliflower surpasses all its cabbage sisters in terms of the number of proteins, does not know its peers and digestibility - it is considered a dietary product, valuable for young children and some patients, who are contraindicated in ordinary cabbage.

Cauliflower salad with nuts
Ingredients:
( for 4 servings)
1 small head of cauliflower
2 tablespoons of walnuts
3 tablespoons of low-fat yoghurt
salt
Preparation:
Cut cauliflower into kitten, boil in salted water, cool. Walnuts mix with yogurt, salt and pour over this mixture of cauliflower.
Calories per serving - 100 kcal.

Cauliflower Salad with cherry Sweet Dream
Ingredients:
( for 4 servings)
500 g cauliflower
2 carrots
200 g fresh cherry
3 tablespoons natural yogurt
1 tablespoon chopped walnut kernels
parsley greens
salt
Preparation:
Boil cabbage in salted water for 5 minutes, cool, disassemble into small cots. Boiled carrots cut into strips or grate on a large grater. Remove cherries from the cherries and add them to the salad. Mix all the foods, add yogurt, crushed nuts, salt.
Salad gently stir and decorate with greens.
Calories per serving - 100 kcal.

SALAD OF RAW COLORED
Ingredients:
( for 4 servings)
400 g cauliflower
1 large sweet pepper red
1 tablespoon lemon juice or vinegar
2 tablespoons vegetable oil
1 bunch of green salad
salt
Preparation:
Cut the young cauliflower, boil it with boiling water. Remove the sweet pepper from the seeds and rinse. Cut the pepper into small squares. The bottom of the salad bowl is laid with green lettuce leaves, put cauliflower and red pepper on them, season with salt and pour a mixture of vegetable oil and vinegar or lemon juice.
Caloric content of 1 serving - 80 kcal.

Cauliflower soup with roasted fungi
Ingredients:
( for 4 servings)
600 g cauliflower
1 large potato tuber
1 bulb
1 tablespoon butter
2 tablespoons olive oil
500 ml chicken or vegetablebroth
1 glass of milk
250 g of fried forest mushrooms( white, chanterelles)
Preparation:
Put the cauliflower, potatoes and onions in a large saucepan. Add butter and a little broth and cook until soft. Then add the remaining broth, milk and slowly bring to a boil. Salt to taste and cook, without covering the lid, 10 - 15 minutes, until the vegetables are soft. Grind the soup in a food processor or blender to a consistency of mashed potatoes. Serve the soup with fried mushrooms.
Caloric content of 1 serving - 180 kcal.

FRESH VEGETABLES WITH COLORED
Ingredients:
( for 4 servings)
400 g cauliflower
1 turnip
2 carrots
2 potato tuber
1 bulb
200 g cabbage
200 g green beans
2 tablespoons sour cream
2 tablespoons melted butter
parsley or dill grease
salt
Preparation:
Carrots, turn the turnip, clean, cut into large cubes and put it on low heat. Potatoes and onion fry in a frying pan with butter, and cabbage and white cabbage, as well as string beans boil in water. Combine all the vegetables, add the sour cream, salt and put out another 20 minutes.
When serving, sprinkle with parsley or dill.
Caloric content of 1 serving - 170 kcal.

Cauliflower under the bacon sauce
Ingredients:
( for 4 servings)
800 g cabbage
100 grams of gauda
1 glass of milk
2 eggs
nutmeg on the tip of the knife
salt, ground pepper black
Preparation:
Color cauliflower, divide into kocheshki, put in a pan, pour water and put on fire. Cook for about 10 minutes, then drain and pour in the milk, continuing to cook. To taste, salt. Cheese grate on a large grater. Take cabbage from milk. Grease the refractory form with butter, put cabbage into it. In the milk, add grated cheese, eggs, nutmeg, mix and fill this mixture with cabbage. Sprinkle with oil and put in a hot oven for 10 - 15 minutes for baking.
Calorie 1 serving - 160 kcal.

It turns out that there were times when potatoes were not known not only in Russia, but also in enlightened Western Europe. The first tubers in the XVI century, Spanish navigators were brought to Europe from South America. There are other versions of the emergence of potatoes in Europe. For a long time this merit was attributed to the British Vice Admiral Francis Drake, who is known to command the pirate flotilla. On the statue of the famous seafarer, erected in Offenburg, the inscription: "Sir Francis Drake, imported potatoes to Europe in 1580".
The legend of Drake and potatoes has overgrown with various details over time. It would be like the admiral presented the potatoes he brought to his learned friend Gerard, who treated the fried in oil to the potato tops of the English parliament. The lords found the new dish disgusting, but at that moment the scientist dawned, and he quickly offered to try the tubers.
It would seem that such a valuable product, such as potatoes, had to quickly make its way onto the table of Europeans. However, on the contrary, the population everywhere met a new product with distrust. Even the lean, hungry years, which were not uncommon for Europe at that time, did not add unpretentious and prolific potatoes to popularity. It came to the point that the rulers of many countries, seeing in the new product the solution of the food problem, resorted to forced, at times very harsh measures to spread it. The history of the distribution of potatoes is associated with a mass of sometimes amusing cases.
Apothecary Parmantier asked the king for a piece of sandy land near Paris. Having plowed the "barren" land, the naturalist entrusted her with precious tubers. When the potatoes blossomed, he picked up a bunch of flowers and presented them to the king. The king took the bouquet, found the flowers very refined and even put it in the buttonhole of the jacket. And soon the queen also appeared on a big holiday with potato flowers in her hair. Here, high-minded women of fashion were ready to pay any money to get a blue bouquet.
Harvest Parmontier collected in the presence of the most notable people of France. Then he arranged a dinner, all the dishes of which cooks prepared from potatoes. Even the wine was made from potato extract. After the pharmacist ate 2 plates of potatoes, the king, in front of the whole nobility, also tried this dish. Potatoes became a bistro spread throughout the country, and the next spring many Frenchmen planted it.
When Western Europeans already cultivated potatoes in full, the Russians, for the most part, treated themselves with turnips. It can not be said that our compatriots learned about potatoes much later, for example, the same French. Another Peter I sent to Russia the first batch of potatoes with a dispatch sent to all provinces for cultivation. But this beautiful undertaking of Peter I was not destined to come true during his lifetime.
The campaign of Catherine II suffered a fiasco. In 1765, 57 barrels of potatoes were dispatched to Germany from Germany. Then, at the behest of the empress, potato tubers and instructions for his cultivation were sent throughout the empire. Control over the implementation of this measure was carried out by local governors. But the venture failed - the people stubbornly did not want to admit to their table a foreign product.
Even at the beginning of the 19th century potatoes were still little known to Russian culinary specialists. Until the second half of the XIX century potatoes, despite the formidable decrees of the government, and did not take a worthy place and the daily diet of the people. In the North, the Urals, and the Volga region, peasant unrest was repeatedly triggered by the forced introduction of potato plantations. In the history they came under the name "potato riots".
But as time went by, the potatoes from the unwanted "guest" turned into a full-fledged master on our table, pushing the sweets and turnips.
After recognizing the merits of potatoes by the Russian people, it took him only a few decades to make a real revolution and take a worthy place in Russian cuisine.
Potatoes are not considered to be a dietary product, but Dutch scientists and their American colleagues from the University of Florida withdrew and tested a new variety of Spud-U-Life, which contains 30% less carbohydrates than regular potatoes.

SALAD FROM YOUNG POTATO WITH POWDER
Ingredients:
( for 4 servings)
4 potatoes tuber
1 cucumber
1 tomato
200 g of canned green peas
2 - 3 sprigs of green onion
2 tablespoons vegetable oil
parsley and dill greens
salt, black pepper
Preparation:
Wash potatoes, cook in a uniform, cut into cubes. Cucumber and tomato wash, cut slices. Add to the vegetables green peas, chopped green onions, greens. Pour the salad with vegetable oil, salt, pepper, mix.
Caloric content of 1 serving - 190 kcal.

POTATO SALAD GERMAN
Ingredients:
( for 4 servings)
5 potatoes tubers
2 carrots
1 bulb
2 tablespoons vegetable oil
1 teaspoon vinegar
1/2 teaspoon sugar
salt, pepper
Preparation:
Cook boiled potatoes, cut into cubes. Carrots cut into strips or rub on a large grater. Onion finely chop. Add in the salad oil, vinegar, sugar, salt, pepper.
Caloric content of 1 serving - 70 kcal.

POTATO SALAD WITH BANAN AND SHRIMPS
Ingredients:
( for 4 servings)
2 potatoes tuber
2 apples
2 tomatoes
1 banana
100 g of peeled shrimp
2 tablespoons of natural yogurt or low-fat sour cream
Preparation:
Cook boiled potatoes, apples, wash tomatoes, cut into cubes, cut the banana into slices. Add the peeled boiled shrimp. Salad fill with yogurt or sour cream and put on 2 - 3 hours in the refrigerator.
Caloric content of 1 serving - 70 kcal.

SALAD POTATO WITH APPLES
Ingredients:
( 4 servings)
2 potato tuber
2 apples
50 g of celery
beam lettuce
3 tablespoons nonfat yogurt or low-fat sour cream
parsley
salt
Preparation:
potatoes cookin a uniform, cool, peel and slice. Apples wash and peel from the core and peel, cut into cubes. Celery rub on a large grater, cut lettuce leaves. Mix everything and season with yoghurt or sour cream. Salt, mix again gently.
Caloric content of 1 serving - 100 kcal.

POTATO POTATOES FILLED WITH MASHINS
Ingredients:
( for 4 servings)
1 onion
4 potato tubers
30 g dried mushrooms
1 tablespoon butter
200 g 10% sour cream
greens fennel and parsley
salt, pepper
Preparation:
Peel onion, finely chop. Potatoes in a uniform cook until half cooked.
Dried mushrooms soak in milk, boil, cut into strips and fry along with onions. Cut the potatoes in half, with a sharp spoon gently remove the core, fill the potatoes with mushrooms. Potato halves combine, oil, and bake for 20 - 25 minutes in the oven.
Sprinkle the baked potatoes and serve with sour cream.
Caloric value of 1 serving - 190 kcal.

SAVO
Ingredients:
( for 4 servings)
4 large tubers of potatoes
2 eggs
1 glass of low-fat milk
100 g of grated cheese
salt, black pepper
nutmeg
Preparation:
Rinse potatoes, peel, cutthin slices. Put the potatoes in the baking dish. Eggs beat with milk, add grated cheese, salt, pepper, add grated nutmeg on the tip of the knife. Pour the potatoes with the milk-and-egg mixture and put in the oven for 35 - 40 minutes.
Caloric content of 1 serving - 220 kcal.

POTATO POTATOES WITH SALTED MUSHROOMS
Ingredients:
( for 4 servings)
200 g of salted mushrooms
400 g of mashed potatoes
1 egg
2 tablespoons of milk
2 tablespoons of vegetable oil
salt and pepper to taste
Preparation:
Salted mushrooms rinse well, finely chop, mix with mashed potatoes, salt, pepper. Add the egg, milk, stir well. From the received weight make cutlets, roll them in a flour and fry in vegetable oil. Serve with sour cream.
Caloric value of 1 serving - 170 kcal.

The Greeks deified carrots, served it at feasts with olive oil, and while the oil was painted in orange. Such oil was taken on an empty stomach with stomach diseases, they were filled with meat and fish. Still Hippocrates considered carrots useful, especially for sight.
In the Middle Ages, carrots became widespread in most countries. She was considered a delicacy of gnomes - fabulous forest men. There was a popular belief: if you take a bowl of carrots to a forest in the evening, you will find an ingot of gold in this place in the morning. At night gnomes will eat carrots and will generously pay for their favorite food. Credulous people wore bowls with carrots in the forest, but, alas, they did not find gold.
In Europe, until the 12th century, it was used exclusively as horse feed, until the Spaniards began to serve carrots with butter, vinegar and salt, and the Italians did not prepare it with honey for dessert. It was used as a part of sweet puddings, desserts, ice cream. By the way, in European cuisines we skillfully used not only the root vegetables of carrots, but also the tops.
Carrots are allocated among other vegetables and an increased content of potassium salts, especially necessary for diseases of the heart, blood vessels and kidneys.
More recently, another healing property of carrots has been revealed: it turned out that the content of phytoncides - substances that are detrimental to microorganisms - carrots almost inferior to onions and garlic. If you eat a little fresh carrots, then the number of microbes in the mouth immediately decreases significantly.
Long-term consumption of grated carrots, seasoned with sour cream or butter, as well as carrot juice( 1/2 cup every other day) increases the body's resistance to infections. In carrot juice contains 4 times more useful carotene than in tomato and apricot juice.
How to store carrots so that all these substances are not destroyed? A small amount of it to wash, dry, put in a cellophane bag and store in the refrigerator.
When preparing dishes from carrots, you need to consider that carotene is well absorbed if it is dissolved in fats, so dishes from raw carrots should be filled with sour cream, mayonnaise, vegetable oil. According to data obtained at the University of Arkansas, boiled carrots contain 3 times more antioxidants that protect the body from cancer than in the raw. And when storing boiled carrots and carrot puree, new chemical compounds are formed from the group of phenols with high antioxidant activity.
In salads, carrots are mixed with various vegetables, and with fruits. It is an invariable ingredient in a variety of soups, vegetable and meat dishes. Carrots are great for seafood.

The essence of the carrot diet is the use throughout the dietary marathon only one dish - carrot.
The way of preparation is simple:
Scrub the carrot with a small grater, add any fruit to your choice, sweeten the dish with honey and sprinkle it with lemon.
You can eat only this for breakfast, lunch and dinner! And so for three days. In order to diversify your diet, you can add different fruits to the carrot salad.

CARROT SALAD WITH COLORED
Ingredients:
( for 4 servings)
2 - 3 carrots
200 g cauliflower
2 tablespoons vegetable oil
1 tablespoon vinegar or lemon juice
parsley greens
Preparation:
Carrots clean,wash, grate on a large grater. Cut cabbage into thin pieces, salt. Add finely chopped parsley, vegetable oil, vinegar and mix.
Caloric value of 1 serving - 70 kcal.

CARROT SALAD WITH GARLIC
Ingredients:
( for 4 servings)
3 - 4 carrots
2 cloves garlic
1 tablespoon crushed walnuts
1 tablespoon lemon juice
2 tablespoons natural yogurt or low-fat sour cream
salt
Preparation:
Wash carrots, peel, grate on a large grater, add crushed nuts, garlic, salt, lemon juice. Stir, season with yoghurt or sour cream.
Calories per serving - 70 kcal.

CARROT SALAD WITH SMOKED ORANGE SUN
Ingredients:
( for 4 servings)
4 carrots
8 berries dried apricots
juice 1/2 lemon
2 tablespoons low-fat yogurt
Preparation:
Carrots wash, peel and rub on a largegrater. Dry the dried apricots, dry and finely chop. Squeeze the juice out of half a lemon, add the yogurt, mix.
Calories per serving - 90 kcal.

CARROT SALAD WITH HAMMER
Ingredients:
( for 4 servings)
4 carrots
1 tablespoon grated horseradish
1 tablespoon lemon juice
3 tablespoons low-fat yogurt or sour cream
1 teaspoon sugar
salt
Preparation:
Carrotsclean, wash, rub on a large grater. Mix with grated horseradish, add lemon juice, sugar, salt, mix and put in a salad bowl. Top with a carrot salad yogurt or sour cream.
Caloric content of 1 serving - 40 kcal.

CARROT SALAD WITH HONEY
Ingredients:
( for 4 servings)
2 large carrots
1 apple
1 tablespoon honey
4 tablespoons yoghurt
Preparation:
Carrots, wash, brush, rub on a large grater. Apple, too, rub it. To make a dressing, mix the honey with yoghurt. Mix all the ingredients.
Caloric content of 1 serving - 50 kcal.

CAKE ACROSS CARROT AND APPLES WITH HAIRDRESS
Ingredients:
( for 4 servings)
200 g of water
3 - 4 carrots
3 apples
50 grams of horseradish root
3 tablespoons of salt
1 tablespoon of sugar
Preparation:
FirstPrepare the brine: add salt and sugar to the water, bring to a boil. Carrots, horseradish and apples grate, mix and fill with hot brine. Put the snack in the refrigerator for at least a day.
Before serving, drain the brine and season with sour cream or butter.
Caloric content of 1 serving - 60 kcal.

caviar from apple and carrot
Ingredients:
( 4 servings)
4 carrots
1 onion
3 - 4 sour apple
2 tablespoons of vegetable oil
parsley
1 teaspoon salt
sugar Preparation:
Carrot wash, cutlarge cubes, fry and place in a saucepan. Onion chop rings, also fry and add to carrots. Peeled from the skin and seeds, cut apples into quarters and put them out until it is ready. Combine carrots, onions and apples and pass through a meat grinder. Add salt, sugar and mix again. Put it in a frying pan and warm it up.
Serve the caviar with chilled, sprinkled with herbs.
Caloric value of 1 serving - 130 kcal.

Carrots and carrots Soup-Puree from carrots and apples
Ingredients:
( for 4 servings)
1 onion
2 tablespoons vegetable oil
3 green apples
400 g carrots
1/2 l chicken or vegetable broth
2 cups of water
1 dining roomspoon sugar
1 teaspoon grated ginger
salt
Preparation:
Peel the onion, thinly chop. In the saucepan fry the onions until golden. Apples clean and remove the core. Cut the apples and carrots into cubes, fold into a frying pan with onions. Add broth, sugar, salt, ginger, water, simmer for about 20 minutes, until the carrot is soft.
Finish the soup in a blender to a consistency of mashed potatoes. Serve the soup with sour cream and greens.
Caloric content of 1 serving - 150 kcal.

CARROT CUTLETS
Ingredients:
( 4 servings)
600 g of purified carrot
1/4 cup milk
2 tablespoons of melted butter
3 tablespoons semolina

2 eggs 1 teaspoon of sugar
2 tablespoons bread crumbs
Preparation:
Wash carrots, rub on a large grater, put in a saucepan, add hot milk, half butter, sugar and simmer on low heat until soft. Then add the semolina, stirring, semolina and cook until thick. Welded semolina porridge with carrots a little cool, add one raw eggs, salt, stir well and in hot form, cut into patties. Roll them in breadcrumbs and fry in oil. When serving, pour the cutlets with butter or sour cream.
Caloric content of 1 serving - 220 kcal.

Cucumbers are known as a vegetable plant for about 6 thousand years. The homeland of cucumbers, most likely, is India, where even today one can meet their wild relatives. There they grow in the woods, twisting the trees like creepers.
Hardly there is accurate information about when a person began to cultivate cucumbers and use them for food. However, the fact that the cucumber is depicted on the frescoes of Ancient Egypt and in Greek churches, allows us to judge about his rather respectable age.
Cucumbers from coastal Middle Eastern countries came to Europe. The Greeks called the cucumber "Aoros".This word is translated as "unripe", because the fruits were used for food unripe. The word "aoros" gradually changed to "auguros"( in Rus it was paraphrased in "cucumber." Travelers from Western Europe noted that cucumbers in Russia are bred in an incredible amount and grow better than in Europe.)
According to the content of vitamins, cucumber is clearlynot a champion, but in its fruits there are many mineral salts and enzymes that promote the assimilation of vitamin B2 and proteins from other foods( for example, from meat) and to maintain optimal alkaline reaction of the blood
Cucumber water helps dissolve harmful toxins, helping purify orgasBy the way, salted cucumbers are recommended to be used as a snack when drinking, and cucumber brine to drink with a hangover
All this leads to the conclusion that cucumber dishes are not as valuable as independent, but are very important as an auxiliary food that promotes mastering, especiallyrich in proteins, so the cucumber is very much appreciated in salads and salted meats.
The cucumber contains potassium, phosphorus, sulfur, magnesium, sodium, iron, silicon, iodine. Vitamins are also present - C, carotene, vitamin B1, B2, folic and pantothenic acids( B9 and B5).
Fresh cucumber has pronounced diuretic and antipyretic properties, drastically reduces the acidity of gastric juice, in folk medicine it is used to treat gouty tumors, lung and kidney diseases. In addition, cucumber juice - a well-known cosmetic, rejuvenating the skin. According to the latest scientific data, cucumber contains special substances - sterols, which affect the decrease in cholesterol in the blood.

SALAD FROM FRESH CUCUMBERS WITH YOGHURT "KASTORIA"
Ingredients:
( for 4 servings)
2 large cucumbers
2 garlic cloves
1 small onion
1 cup of natural yoghurt without sugar
salt, black pepper
Preparation:
Cucumbers wash,dry, peel, cut into thin strips. To make the sauce chop garlic, onions cut thin rings, add yogurt, salt, pepper. Season the cucumbers with sauce and place in a salad bowl.
Caloric content of 1 serving - 55 - 60 kcal.

CUCUMBER SALAD WITH CHROMINIONS AS BRIDEON
Ingredients:
( for 4 servings)
1 large bunch of green lettuce
100 g of champignons
2 fresh cucumbers
parsley and dill grease
juice 1/2 lemon
1 tablespoon of olive oil.
Preparation:
Salad rinse, dry. Champignons wash, peel the hats from the skin. Tear the salad with your hands, cut the cucumbers into slices, chop the raw mushrooms along. Finely chop the greens. All put in a bowl, season with lemon juice, butter and mix.
Caloric content of 1 serving - 40 kcal.

HUNGARIAN SALAD FROM CUCUMBERS
Ingredients:
( for 4 servings)
4 - 5 cucumbers
1 tablespoon of vinegar
1/4 cups of water
1 tablespoon of vegetable oil
1 teaspoon of sugar
pepper black and red, salt
Preparation:
Cucumbers wash, brush, cut into cubes. Mix the water with the vinegar, add sugar, salt, pour the cucumbers and let stand in the fridge for 2 - 3 hours.
When serving, pepper and season with vegetable oil.
Caloric content of 1 serving - 60 kcal.

SNACK BARS "kegs»
Ingredients:
( 4 servings)
2 long cucumber
100 g soft sandwich cheese
2 garlic cloves
greens
salt, pepper
Preparation:
Cucumbers wash and cut cylinder length of 5 - 6see Remove the flesh with a sharp spoon or a special notch to ensure that there are thin walls and a bottom. Pulped the pulp with cheese and garlic and chop the blender, salt. The received mass stuff the cucumber molds and decorate with greens.
Caloric content of 1 serving - 60 kcal.

SALAD FROM CUCUMBERS WITH A PREPARATION
Ingredients:
( for 4 servings)
1 bunch of green salad
100 g of young beet tops
5 - 6 cherry tomatoes
1 red onion
2 - 3 cucumbers
2 tablespoons vegetable oil
1 teaspoon vinegar or lemon juice
salt
Preparation:
Lettuce leaves and beet tops rinse and dry. Cut it large or tear your hands. Cut the cherry tomatoes in half, thinly chop the onion, cut the cucumbers into slices. Season the salad with vegetable oil and lemon juice, season with salt and mix.
Caloric content of 1 serving - 70 kcal.

SALAD FROM VEGETABLE VEGETABLES WITH SALT CUCUMBER
Ingredients:
( for 4 servings)
4 ripe tomatoes
2 pickles
2 fresh cucumbers
2 onions
2 eggs
2 tablespoons vegetable oil
parsley and dill greens
salt, black pepper
Preparation:
Hard boiled eggs. Cut all the products with straws and lay them in a salad bowl - in the bottom, tomatoes, then fresh cucumbers, eggs, pickles, onion. Each layer is sprinkled with oil and lightly salted and peppered. Top the salad with chopped herbs.
Caloric content of 1 serving - 120 kcal.

cucumber salad with cooked lentils
Ingredients:
( 4 servings)
2 - 3 potato tuber
2 cucumber
1 onion
100 g boiled lentils
2 tablespoons 6% vinegar
1 tablespoon prepared mustard
2 tablespoonsvegetable oil salt, pepper
Preparation:
Cooked potatoes peel, rinse cucumber and cut into cubes. Onion peel, thinly chop, add boiled lentils. Stir all the vegetables. Mix the vinegar, mustard and butter, lightly whisk, season the salad. Salt and pepper.
Caloric content of 1 serving - 70 kcal.

COLD BULGARIAN PAF "chattering" Cucumber
Ingredients:
( 4 servings)
4 garlic cloves
4 cup yogurt
2 nucleolus walnut
2 large green cucumber
4 radish
parsley and dill
salt, black pepper
Preparation:
Cut the garlic. Whisk the yogurt with salt, pepper, grated nuts and garlic. Cucumber and radish finely chop. Fill with kefir, sprinkle with herbs. Stir the soup and put it in the cold. Before serving, put ice cubes in the plates.
Caloric content of 1 serving - 95 - 100 kcal.

Rassolnik MUSHROOM
Ingredients:
( 4 servings)
3 large pickles
1 carrot
1 tomato
1 onion
1 root potato parsley
3 tuber
200g of boiled barley groats
several dried cep
1 tablespoonvegetable oil
Preparation:
Peel the pickled cucumbers from the peel, cut into strips. Peel the skin separately in a small amount of water. Carrot, tomato, parsley root and onion chop and lightly fry. In boiling water, put the potatoes, diced, dried mushrooms, sliced ​​pickles. When the potatoes are almost cooked, add roasted roots with onions and boiled barley. Pour the broth from the cucumber skin or a little cucumber brine. Cook another 10 minutes, add fresh greens and sour cream.
Caloric content of 1 serving - 90 kcal.

The culture of sweet peppers spread in the countries of the Old World only after the discovery of America, from where it was imported. However, pepper was not widely spread in the countries of South America, where its local varieties have not yet been found. The culture of pepper was grown by the ancient Indians in northern Mexico and in the territory now occupied by the United States.
The first country in Europe, which began to cultivate peppers, was Spain. Then it spread to Italy, Algeria and a number of other countries along the coast of the Mediterranean Sea and the center of Europe. Especially widely it was cultivated in Spain, Hungary and Bulgaria.
In Russia, sweet pepper came from Bulgaria in the second half of the 18th century as an amateur culture.
Hot pepper is usually used as a seasoning of soups, sauces, meat dishes, canned food, etc. It is also used in dried and ground form. It gives a special taste to sauces and stimulates appetite. The acute taste of pepper is attached to the capsaicin alkaloid, irritating the mucous membrane of the mouth and stomach, stimulating the secretion of gastric juice, which increases appetite and digestion. Most of all, capsaicin is found on the inner walls of the pepper and near the seed. Hot peppers are richer than sweet peppers, carbohydrates, proteins, mineral salts and vitamins.
Pepper is very rich in vitamins В, null, В2и Е, especially vitamin C( it is not inferior to lemon and black currant in its content - it is enough to eat a small piece of raw sweet pepper, only 30 - 40 g to satisfy the daily norm of a person in this vitamin)which does not collapse in it 70 - 80 days.
In addition, the fruits of peppers are rich in carotene and routine. In medicine, routine is used as a means to strengthen the walls of blood capillaries.
Despite such a high nutritional value of fruits, they should be eaten carefully, especially with diseases of the stomach, intestines, liver and kidneys, because they contain a lot of essential oils and coarse fiber.

ACUTE SAUCE WITH
ALMOND Ingredients:
( for 4 servings)
15 - 20 peeled almonds
2 garlic cloves
1 chili pepper
2 sweet bulgarian pepper
4 peeled canned tomatoes
2 tablespoons olive oil
1 tablespoon lemonjuice
ground black pepper, salt
Almond fry until golden brown. Garlic chop, pepper and sweet pepper from seeds and finely chop. Vegetables lightly fry in oil until they become soft, then quickly cool. Add chopped almonds, lemon juice, black pepper and salt.

RED PEPPER FISH
Ingredients:
( 4 servings)
3 - 4 sweet bulgarian pepper
1 onion
1 small potato tuber
1 tablespoon lemon juice
1 tablespoon vegetable oil
greens
Preparation:
Sweetchop the pepper from seeds and rinse, cut into rings. Peel the onion, cut into rings. Boil the potatoes in a uniform. Put out the pepper and onions in a frying pan with butter until soft, cool. In a food processor or blender, mix the pepper, onions and potatoes, add lemon juice and greens. Such a paste can be used to prepare dietary sandwiches from grain bread.
Caloric content of 1 serving - 60 kcal.

SALAD FROM BAKED PEPPER
Ingredients:
( for 4 servings)
4 peppers of different color
4 tomatoes
1 bulb
parsley greens
1 tablespoon vegetable oil
1 tablespoon lemon juice
Preparation:
Pepper wash and bake in the openfire or a frying pan without oil completely until charring the peel. Place baked peppers in a sealed container or in a bag. After 15 - 20 minutes, get the peppers, clean them of charred peel and seeds. Cut peppers strips, tomatoes - circles, onions thinly chop. Season vegetables with vegetable oil, lemon juice or vinegar, season with salt and pepper.
Caloric content of 1 serving - 80 kcal.

PEPPER SALAD WITH RICE AND COLORED
Ingredients:
( for 4 servings)
4 sweet bulgarian peppers
1/2 cabbage head cabbage
100 g boiled rice
3 spoons of natural yoghurt
1 tablespoon lemon juice or vinegar
greensparsley, dill
salt
Preparation:
Chop pepper from seeds, rinse, cut into strips. Cabbage boil in salted water, divide into small inflorescences. Cut the greens finely. Mix the vegetables with boiled rice, season with salt, season with yogurt with lemon juice or vinegar.
Caloric value of 1 serving - 190 kcal.

LEAVE
Ingredients:
( for 4 servings)
4 tomatoes
4 sweet peppers
2 carrots
1 tablespoon of salt
1 tablespoon of sugar
2 tablespoons of vegetable oil
2 tablespoons of vinegar
parsley and dill greens
Preparation:
Wash tomatoes, peel, cut into slices. Pepper seed, rinse, cut into thick strips. Carrots rub on a large grater or cut into strips. Add the vegetables to a deep saucepan, add salt, sugar, oil and vinegar.
Mix everything, bring to a boil, cool and serve the dish cold, sprinkling with herbs.
Caloric content of 1 serving - 80 kcal.

PANTS WITH PEPPER WITH CHEESE
Ingredients:
( per 12 boats)
150 g mozzarella cheese
100 g peeled pine nuts
3 tablespoons parsley
2 tablespoons olive oil
2 garlic cloves
3 red sweet peppers
2carrots
Preparation:
Carrots rub on a large grater and lightly brown. Combine carrots, cheese, diced, nuts, parsley and chopped garlic. Season the filling with olive oil. Make paprika boats by cutting each of them along into 4 pieces, peel them from the seeds. Start the peppers with cheese mixture. Put the "boats" in the oven for 20 - 25 minutes to make the cheese melt.
Caloric value of 1 serving - 180 kcal.

Homeland of the radish is considered Egypt and China. On the cultivation of radishes in ancient Egypt, they say inscriptions on the pyramid of Cheops. From radish seeds in Egypt and China, a vegetable oil widely spread in the ancient world was prepared.
Radish is very nutritious and healthy. In China and today they say: "When the radish appears on the market, pharmacies are left without customers."Vitamin C in it is 8 - 10 times more than in pear or apple, and in addition, a lot of glucose, fructose and sucrose, carotene, amino acids, proteins, fats, vitamins( B1, B, B2, PP) and mineral saltsthe content of potassium salts radish is in the first place among other vegetables).In addition, it contains a number of microelements that promote the production of interferon, increasing immunity, inhibiting the growth of cancer cells.
Radish is very well preserved, without deterioration and without losing nutritional and medicinal qualities, so it can be prepared for future use and cook dishes from it all year round.
Radish is the closest relative of the radish, but its origin is later. It is believed that radish appeared in the Middle Ages as a result of the selection of radishes.
Unlike radish, radish is stored for a short while, but it also contains vitamins C, B and other useful substances, except for root crops, it is rich in vitamins and carotene, as well as the tops of this vegetable. Therefore, the leaves of radish are used as a vitamin supplement in the preparation of green cabbage soup. Sulphides contained in radish help to lower blood pressure, prevent the formation of blood clots.
Radish enhances appetite and improves digestion. By caloric content, it comes close to tomatoes and surpasses them in protein.
But the most important advantage of the radish is that it is one of the earliest vegetables and appears on our beds already in May.

ASIAN FRIENDS
Ingredients:
( for 4 servings)
2 large radishes
1 bulb
2 tablespoons vegetable oil
1 tablespoon lemon juice or vinegar
parsley and dill greens
salt, black pepper
Preparation:
Peel the radish, rub it on a large grater, fold it in a colander and chop it with boiling water. Onion peel, thinly chop, mix with radish. Add the greens, oil, vinegar, salt and pepper into the salad.
Caloric content of 1 serving - 70 kcal.

SALAD FROM RARE WITH CUCUMB
Ingredients:
( for 4 servings)
1 black radish
1 bunch of green onion
2 fresh cucumbers
3 tablespoons of natural yoghurt or sour cream
parsley greens
salt
Preparation:
Rub the radish on a large grater, peel onions, cut into thin rings. Add sliced ​​cucumber, mix. Salt, season with yogurt or low-fat sour cream, sprinkle with herbs.
Caloric content of 1 serving - 70 - 80 kcal.

SALAD from RARE WITH CHEESE
Ingredients:
( for 4 servings)
100 g of hot cheese
2 - 3 green radishes
1 carrot
50 g of green onion
2 tablespoons vegetable oil
salt
Preparation:
Cheese, radish andcarrots grate on a large grater, season with salt, season with vegetable oil, sprinkle with chopped green onions.
Caloric value of 1 serving - 150 kcal.

SALAD FROM RIBBON WITH BEEF BEFORE
Ingredients:
( for 4 servings)
3 - 4 radishes
1 bulb
2 eggs
150 g lean beef
2 tablespoons vegetable oil
2 tablespoons low-fat yogurt
parsley greens
salt,black pepper
Preparation:
Clean radish from rough peel, wash, dry, cut into thin strips or rub on a large grater. Scald the radish with boiling water and put it in a colander to make the glass water. Onions peel, finely chop and fry in vegetable oil until golden brown. Eggs boil hard, chill, peel and cut into slices. Cut boiled beef with thin straws, mix with radish, fried onions. Season the salad with low-fat yogurt, salt, pepper, gently mix. Decorate the prepared dish with greens and circles of boiled eggs.
Caloric value of 1 serving - 130 kcal.

Pelmeni with a Rare
Ingredients:
( for 4 servings)
250 g flour
1 egg
1 black radish
2 - 3 spring onion
salt, black pepper
Preparation:
Make the usual dumpling pastry from flour and eggs. For the filling, peel the radish, grate it, squeeze the juice. Add in grated radish chopped green onions, salt, pepper. Blind the dumplings, cook them in boiling water for 5 to 6 minutes. Serve hot with sour cream or vinegar.
Calories per serving - 240 kcal.

Turnip can rightfully be called the progenitor of vegetable crops cultivated in Russia. When it appeared, it is difficult to say, but it is assumed that even in the period of the origin of agriculture.
It was cultivated even by the ancient Greeks, but appreciated much lower than, for example, beets. And when in the temples sacrificed to the god Apollo, then the beets were carried on a silver dish, and the turnip - on a tin. Ancient Persians considered the turnip to be the food of slaves, and the Egyptians fed it to the builders of the pyramids. The Romans succeeded in growing huge turnip fruits, other specimens reached a pudding weight.
Before the appearance of potatoes, turnip was a frequent guest on tables and other European peoples. The unpretentiousness of this culture enabled her to move far to the north of Europe. It is known, for example, that in the past Swedish and Norwegian peasants donated a tenth of the turnip crop to the church. However, not one people so did not value turnips, like the Russians, - it is not by chance that it is considered an indigenous Russian vegetable.
Until the 19th century turnips played the same role in Russia as potatoes. They sowed it everywhere, even on Valaam and the Solovetsky Islands. Sites on which crops were produced were called reptiles. About them it is often mentioned in historical chronicles and annals, the letters of commerce. Turnip - a very unpretentious and productive crop, which confirms the saying: to the ground crumbs, and from the ground cakes. Turnip, which has an excellent capacity for long-term storage, did not leave the desk of a Russian person almost all the year round. And the rich and the poor included it on their menu every day. Proverbs have survived to this day: it's easier to steam turnips;cheaper than parcheny turnip. They originated in those very old times, when turnips along with bread and cereals was the main food and was quite cheap.
Since the potatoes have firmly taken over the dominant position in the fields of Russia, the "green cake", as it used to be called turnips, gradually lost its position. Which is very insulting, because turnip has many, very useful properties. To taste, dried reap resembles dried fruit, but its specific flavor surpasses many of them. Precisely turnip served as the main preventive tool that saved peasant children from rickets, diseases of bones, blood, etc., as a rare vegetable will compare with turnip leaves by the content of calcium. In England, for example, a mixture of turnip, carrot and dandelion leaves juice is considered very effective for strengthening the teeth and all bone tissues of the body. Especially delicious turnips with smoked and salted meat, because the salt greatly dehydrates the meat, and juicy turnip is just the right way.

SALAD FROM REPA WITH APPLES
Ingredients:
( for 4 servings)
3 turnips
3 apples
3 carrots
1 sprig of celery
2 tablespoons of natural yogurt
1 tablespoon of lemon juice
salt
Preparation:
Turnip, carrots andApples peel and grate on a large grater. Cut the celery and add it to the salad. Season the salad with yogurt mixed with lemon juice, salt and serve immediately.
Caloric value of 1 serving - 80 kcal.

SALAD FROM REPAX WITH TEMINUM AND HONEY
Ingredients:
( for 4 servings)
4 turnips
1 bulb
2 teaspoons ground cumin
2 tablespoons rhubarb juice or 1 tablespoon lemon juice
2 tablespoons liquid honey
Preparation:
Turn the turnip on grater, add chopped onion, cumin, rhubarb or lemon juice and let stand in a cool place for 6 - 8 hours.
Serve the salad with honey before serving.
Caloric content 1 serving - 90 kcal.

SUPER-PURE FROM REPA AND GREEN POWDER
Ingredients:
( for 4 servings)
1 medium turnip
1/2 cup green peas
2 tablespoons butter
1 l water or chicken broth
50 g crackers
parsley greens
salt
Preparation:
Cleaned turnips finely cut into strips, fry, stirring, with butter until ruddy. Grill green peas in a separate bowl until soft, put the same roasted turnip, add water or broth. Cook until softened turnips, salt. Grind the soup in a food processor and serve with breadcrumbs and greens.
Caloric value of 1 serving - 180 kcal.

REPAE FILLED WITH MUSHROOMS AND RICE
Ingredients:
( for 4 servings)
4 turnips
25 g of dried white mushrooms
1 cup cooked rice parsley greens
1 tablespoon vegetable oil
salt
Preparation:
Rinse the rinse, peel off the skin, select the pulp with a sharp spoon, to leave walls about 1 cm thick.
Prepare minced meat: pour dried mushrooms with milk or water, boil, cut into strips. Mix mushrooms with boiled rice, season with salt, add a little crushed turnip pulp, mix and stuff "molds" from turnips. Sprinkle your turnips with butter and bake in the oven until cooked.
Caloric value of 1 serving - 130 kcal.

POTATOES FROM POTATO AND REPAE WITH
PENGLASTIC Ingredients:
( for 4 servings)
2 turnips
2 potatoes tuber
1/2 cup of milk
2 eggs
50 g toasted pine nuts
2 tablespoons vegetable oil
Preparation:
Preheat the oven to 190 - 200 C. Lubricate the dish with an oven depth of 4 - 5 cm. Lay out a turnip on the bottom, salt, then add a layer of potatoes, Then again turnip, top with another layer of potatoes. Mix the milk with eggs and pour all 4 layers of vegetables. Cover the casserole with foil and bake for about an hour. Before serving, sprinkle with toasted pine nuts.
Caloric content of 1 serving - 220 kcal.

Most salad varieties are a kind of wild lettuce. It was the lettuce that received the name of salad in all countries, including Russia, because it was one of the main ingredients of the first French salads, which then gained popularity in other countries.
Leaf salads contain a large amount of organic salts of iron and magnesium. Magnesium is necessary for the body to maintain immunity and protect against stress, and iron - to improve blood composition.
Regular use of salad improves blood composition, regulates water metabolism, strengthens the walls of blood vessels, lowers blood sugar, removes cholesterol and salts from the body. And since salads are low-calorie, they are simply irreplaceable for those who watch their figure.
Soft salad varieties( lollo rosso and leaf salad) give dishes a volume, they can be mixed with spicy kinds.
Variety romaine - cabbage salad with juicy and crispy leaves, bright outside and gently green in the middle of the head. The leaves are large, dense, with a tart spicy taste and delicate aroma. Valued as a source of vitamins A and C, as well as calcium and iron. It gives the dish its juiciness and aroma. It is part of one of the most famous salads in the world - Caesar. Romaine lettuce is also recommended to serve with anchovies, flavored cheeses, slices of bacon. In addition, it is perfectly combined with a variety of sauces based on vinegar, butter, mustard, with garlic or greens.
Crispy romaine and iceberg salads are best served without other salad varieties, as they will dampen their more delicate taste.
Froze salad was known during the Roman times and was very appreciated for its taste and medicinal properties. Its crisp, oblong leaves of bright green color with strongly cut edges differ in juiciness and a special bitter taste. Frize leaves are rich in ascorbic acid, carotene, vitamins B1, B2, PP, valuable for the body sugars, salts of potassium, calcium, iron, magnesium and phosphorus.
This sort of salad is eaten raw or stewed, served with shrimps, fish, citrus and cheese. When preparing frize dishes, it is better to tear your hands to large pieces, so more vitamins will remain in it, and the dish, decorated with uneven "edges", looks interesting and unusual.
Ruccola is a plant with dark green elongated, sometimes dentate leaves on dense, stiff petioles. They have a pretty strong peppery taste. The smaller the leaves, the softer their taste. Rukkola is combined with salad varieties with a neutral taste. Very delicious is a combination of this type of salad with finely stratified parmesan. The best option for filling: unrefined olive oil and a little bit of balsamic vinegar.
Watercress is a small plant with dark green leaves "in the hole".The taste of cress is reminiscent of a radish - it's rather sharp, and if you add it to a normal vegetable salad, then you do not need to put additional seasonings on it.
If you did not use the whole salad immediately, take a plastic bag, put a salad and a couple of paper napkins into it. Then squeeze out all the air from the bag and close it as tightly as possible. In this form, lettuce is stored in the refrigerator for at least 3 to 4 days. If you bought a salad in a pot, sprinkle it with water and keep it in the refrigerator, without taking it out of the plastic bag in which you bought it.
It is not recommended to cut salad leaves with a metal knife - when they come in contact with it, the leaves quickly darken and fade. The only exception is the iceberg and Chinese cabbage - their taste does not deteriorate. For other types of salad, special knives were invented - nylon and ceramic knives. However, you can completely do without them. Just tearing the leaves with your hands or leaving them whole to save more vitamins.

GREEN SALAD WITH GARLIC
Ingredients:
( for 4 servings)
400 g cabbage salad
2 eggs
2 cloves garlic
1 tablespoon lemon juice or vinegar
2 tablespoons vegetable oil
parsley and dill grease
salt
Preparation:
Lettuce leafs, rinse and dry on a napkin or in a special salad drier. Eggs boil hard, chill, peel.
Prepare a dressing: yolks rub with vinegar, chopped garlic and salt. Add the butter to the garlic dressing and mix well again. Salad rip your hands or cut into large, fold in a large salad bowl, pour refueling. Top with greens and chopped egg whites.
Caloric value of 1 serving - 100 kcal.

GREEN SALAD WITH MUSTARD SAUCE
Ingredients:
( for 4 servings)
500 g of green salad
3 boiled eggs
1/2 lemon
2 tablespoons of vegetable oil
1 tablespoon of ready-made mustard
greens of dill
salt
Preparation:
Wash the green lettuce, dry it. Slice them with strips, add boiled eggs, cut into small pieces. Prepare a mustard dressing with butter and lemon juice, add salt and finely chopped dill. Season the salad, gently mix.
Calories per serving - 100 kcal.

GREEN SALAD WITH CUCUMBERS
Ingredients:
( for 4 servings)
400 g of green salad
2 fresh cucumbers
100 g of green onion
3 tablespoons of low-fat yogurt
1 tablespoon lemon juice or vinegar
salt, black pepper
Preparation:
Cucumbers, lettuce and onion rinse well, dry. Cucumbers cut into slices, green onions - finely, lettuce tear with hands. Season the salad with yogurt and lemon juice, salt, pepper.
Caloric content of 1 serving - 50 kcal.

GREEN SALAD WITH SMOKED MEAT AND CORN
Ingredients:
( for 4 servings)
400 g of crisp salad
80 g of low-fat smoked pork
2 tablespoons of canned corn
50 g of green onion
1 tablespoon of olive oil
1 tablespoon of lemonjuice
salt
Preparation:
Wash the salad leaves, dry and rinse. Smoked meat and green onions cut very finely. Add the corn to the salad, season with salt, season with a mixture of olive oil and lemon juice.
Caloric value of 1 serving - 110 kcal.

GREEN SALAD WITH APPLE AND NUTH SAUCE
Ingredients:
( for 4 servings)
400 g of green salad
2 - 3 sprigs of green onion
parsley, celery and dill
2 tablespoons chopped walnuts
4 tablespoons apple juice
1 tablespoon vegetable oil
salt, black pepper
Preparation:
Pour parsley, celery and dill finely chop, add nuts, butter, rub with salt until smooth consistency. Dilute the resulting mixture with apple juice, mix again. Let the salad leaves rinse, dry and pour apple-nut dressing.
Caloric value of 1 serving - 150 kcal.

GREEN SALAD WITH APPLES AND ASIES
Ingredients:
( for 4 servings)
400 g of green salad
1 sour apple
1 orange
2 tablespoons of natural yogurt
1 tablespoon lemon juice
salt, black pepper
Preparation:
Saladrinse, dry, cut into large strips. Apple peel and peel, cut into strips. Clean orange, disassemble into lobules. Mix the ingredients, season with a mixture of yogurt with lemon juice, salt, pepper.
Caloric content of 1 serving - 80 kcal.

More than 2000 years BC.e. Assyrians, Babylonians, Persians recognized not only the taste but also the medicinal virtues of beets, which is confirmed by the list of plants in the gardens of the Babylonian king Merodh-Baladan, in which leaf beet is mentioned.
About 500 years BC.E., when in Europe only "beef" of beet was used for food, in Asia, preference was already given to its "roots", which affected both nourishing and tastier. Soon, and Europeans began to consider beetroot mainly as a root crop. So, Theophrastus in his "Studies on Plants" writes that "the beetroot root is thick and fleshy, the taste is sweet and pleasant, why some eat it and raw."
In Russia, beets are known about from the X-XI centuries. Information about her is found in the Izbornik Svyatoslav. It is assumed that the beet began its own glorious path along Rus from the Kiev principality. From here she penetrated the Novgorod, Moscow lands, Poland and Lithuania.
The worldwide distribution of beets along with turnips and cabbage was received in the XIV century. This is evidenced by numerous entries in the monastery's income-expenditure books, shop books and other sources. And in the XVII-XVIII centuries the beets completely Russified, the Russians considered it a local plant. Beet crops have moved far to the north - successfully cultivated it even residents of Kholmogory. The real center for growing beets has always been Ukraine. The best proof of this is the Ukrainian cuisine itself. After all, as N.F.Zolotnitsky in 1911: "... the famous Little Russian borscht was prepared as far back as the 16th century, and the beetroot cut with ginger seasoning was served as a snack for appetite for the feasts of the boyars."
At all times and for all peoples, beet was considered an exclusively curative product. Another "father of medicine" Hippocrates recognized it useful for the treatment of patients and included dozens of medicinal prescriptions. Cicero, Mir Pial, Virgil, Plutarch and other thinkers of antiquity wrote about beets, Serious works on her medicinal properties were left by Dios Koril and Avicenna, who, however, spoke highly of the medicinal properties of beet, underestimated the nutrients."It is not very nutritious, like other vegetables," wrote the great medician of the Middle Ages.
Almost all cosmetologists advise drinking beet juice to preserve the freshness of the skin of the face. Many beauties of the past regularly used beets and juice for food to maintain a harmonious figure( beet cleanses the body of toxins), cheerfulness, cheerfulness. And to "services" beets resorted not only simple girls, but also representatives of the highest circle.
It is interesting that the catalyst for the accelerated elimination of sugar beet was politics. Seeking to undermine the profitable trade of England with cane sugar from its overseas colonies, Napoleon established a huge, one million francs premium, to one who would invent a way of producing cheap sugar from beets. Sugar beet was bred during Napoleon's lifetime, but he did not wait for the technology of sugar production.
The sugar beet has a balanced content of sugars and acids, which gives it a special taste, it contains a lot of potassium, a moderate amount of vitamins C, B, PP and carotene. Red color of table beet is due to the presence of betanin.
You can eat beetroots from early summer until late autumn: in salads, beetroots, in the form of raw and boiled seasonings to the first and second courses. Especially valuable is a young beetroot tree that appears quite early, when the body is still lacking in greenery.
In addition, beetroot improves digestion, has a diuretic and anticarcinogenic effect, strengthens blood vessels.


DRIED BEAN SALAD Ingredients:
( for 4 servings)
2 - 3 beets
4 - 5 prunes berries
3 tablespoons low-fat yogurt
1 tablespoon lemon juice or vinegar
Preparation:
Beetroot wash and bake in the ovenor a microwave oven until ready. Pre-soaked prunes. Chilled beet, rub on a large grater, prune the pitted, finely chop. Season the salad with a mixture of yogurt and lemon juice, salt, mix.
Caloric value of 1 serving - 100 kcal.

GARLIC SALAD WITH GARLIC AND CUCUMB
Ingredients:
( for 4 servings)
2 - 3 cooked beets
1 fresh cucumber
4 - 5 walnut kernels
3 garlic cloves
2 tablespoons of sour cream
Preparation:
Beets peel from the skin. Grate beetroot and fresh cucumber on a large grater, chop the walnuts with a knife, pass garlic through the press, add sour cream and stir well.
Caloric content of 1 serving - 80 kcal.

CREAM ICD
Ingredients:
( for 4 servings)
2 - 3 beets
1 clove of garlic
2 tablespoons of walnut kernels
2 teaspoons of sugar
1 tablespoon of vegetable oil
2 tablespoons of vinegar or lemon juice salt
Preparation:
Beet bake in the oven until soft, clean, pass through the meat grinder. Garlic rub with salt and nuts, add butter, sugar, vinegar, once again properly rub. Mix the beetroot and dressing. When serving, decorate with greens.
Caloric value of 1 serving - 150 kcal.

TARATUTA
Ingredients:
( for 4 servings)
2 - 3 beets
1 bulb
1 cucumber salted
1 tablespoon grated horseradish
2 tablespoons vegetable oil
1 tablespoon lemon juice
1/2 cup cucumber brine
Preparation:
Beet cook until ready, peel, cut into thin slices. Peel the onion, thinly chop. To the beet, add sliced ​​cucumber, horseradish, onions, butter, lemon juice or vinegar, cucumber pickle and a little beet broth. Soak the day in a cool place.
Caloric content of 1 serving - 70 kcal.

SALAD "BERLINSKY" WITH BEVERAGE AND CELERY
Ingredients:
( for 4 servings)
2 - 3 cooked beets
2 salted cucumber
100 g of boiled celery
3 tablespoons of low-fat yoghurt
1 teaspoon of hot ketchup
Preparation:
Vegetablespeel, cut into small cubes. To prepare the filling, mix the yogurt with ketchup. Stir the salad with dressing.
Caloric value of 1 serving - 90 kcal.

SQUARE KVAS
Ingredients:
1 kg beet
3 tablespoons sugar
2.5 - 3 liters of boiled water
100 g rye bread
Preparation:
Raw beetroot thoroughly rinse, peel and grate on a coarse grater. Add sugar, pour water. Top with rye bread, lightly salt. Tie the dishes with a gauze napkin and put in a warm place for three days. Finished kvass strain, pour into bottles and put in the refrigerator.
Caloric value per 100 g is 80 kcal.

Pumpkins began to grow in North America 5 thousand years ago. The first American settlers cut out the top of the pumpkin, removed the seeds, filled the inside with milk, spices and honey, then baked a pumpkin in hot ashes;Indians fried slices of pumpkin at the stake, and from the stripes of dried pumpkin made rugs. The ancient Greeks in the pantheon even have a pumpkin goddess - Kolokassia.
The most delicious pumpkin - Muscat. They are sweet and fragrant, they can be eaten raw in salads and sliced ​​pieces with nut sauces, cook porridge and mashed potatoes for children, grill pancakes and bake pies. In India, these fruits get excellent halva. Muscat pumpkins are also the most economical - inside is a solid flesh. The longer such pumpkins lie, the fresher the flesh becomes, but, alas, the less vitamins remain in it. In Armenian cuisine, a pumpkin is baked, added to pilaf, stuffed with rice or cornelian with nuts, stewed with lentils.
In Russia, the pumpkin appeared about 4 centuries ago. Most likely the pumpkin was brought by merchants from Persia, who were reaching with their strange products to Astrakhan. For a long time, the pumpkin was an exotic product, it was practically not grown. A sudden love for her awoke in the Russian landlords in the eighteenth century, when a fashion appeared to carry seeds from Europe. The first experiments in the kitchen gardens showed that this fruit is promising - there is practically no care for it, and it yields a large and satisfying crop.
To do the pumpkin oil began in the Austrian province of Styria - there they dunk black bread and fill it with mashed potatoes.
By the way, the biggest pumpkin in the history of mankind was grown by a gardener from Pennsylvania. Pumpkins even gave the name - "Atlantic giant" and weighed 665 kg.
Despite the fact that 90% of the pumpkin consists of water, it is a good source of carotene( by the number of pumpkins are close to carrots), vitamins, which is especially valuable for people suffering from cardiovascular diseases. In addition, pumpkins are low in calories and rich in fiber. Pumpkin seeds are also useful. They contain fats, proteins, vitamins( they are especially rich in vitamin E, preventing premature aging) and mineral salts( including zinc salts, which are necessary for the normal development of the male body).
Pumpkin taste is perfectly combined with cinnamon, cumin, cardamom, ginger, nutmeg, rosemary, thyme, brown sugar, nuts, honey, melted butter.

CUREDED SEEDS
Ingredients:
pumpkin seeds
salt
Preparation:
Soak fresh pumpkin seeds in cold water for 1 hour. Drain and rinse. Place on a baking sheet in one layer, warm up the oven and bake 30 - 35 minutes until golden brown. Sprinkle with salt and serve.

PUMPKIN Greek
Ingredients:
( 4 servings)
400 g of pumpkin pulp
1 red hot pepper
2 tablespoons olive oil
1 tablespoon tomato paste
2 garlic cloves
3 - 4 sprigs basil
Preparation:
Pumpkin cut into pieces and fry in olive oil with salt and red hot pepper a couple of minutes. Add the tomato paste, a little garlic and basil and put the stew over low heat until the pumpkin becomes soft. Serve as an independent dish, sprinkling it from above finely chopped ripe tomatoes and herbs, or as a side dish to stew.
Calories per serving - 60 kcal.

SPICY
pumpkin soup Ingredients:
( 4 servings)
1 onion
1 garlic clove
1/2 teaspoon grated ginger
400 g of pumpkin pulp
2 tablespoons olive oil
1 liter chicken or vegetable broth
coriander
sour cream
crackers
salt, pepper
Preparation:
In vegetable oil, fry the finely chopped onion, crushed garlic clove, a little grated root of ginger and pumpkin pulp, cut into small pieces. Season with salt and pepper to taste. Pour the broth and cook for about 30 minutes until the pumpkin is ready. Allow to cool and mash in a blender or combine. The resulting mashed potatoes are poured back into the pan, boiled and served, decorated with cilantro greens, with sour cream and croutons.
Caloric content of 1 serving - 80 kcal.

PUMP-SOUPS FROM PUMP-FRENCH
Ingredients:
1 medium pumpkin or several small
chicken broth
sour cream
nutmeg
salt
Preparation:
Preparation:
Take the pumpkin, pierce it from above with a knitting needle and put it on a baking sheet in an oven heated to 180 ° C. How long it will be prepared depends on the grade and size( on average 15-20 minutes per 0.5 kg).Cooled pumpkin should be carefully trimmed: cut off the top, take out the seeds and pulp. If this does not damage the peel, it can be served ready soup.
Wipe the pulp through a sieve, dilute with chicken broth, season with salt and nutmeg. Serve with sour cream.
Caloric content of 1 serving - 60 kcal.

SALAD FROM SOUP PUMP
Ingredients:
( for 4 servings)
300 g of pulp pulp
1/2 cans of olives
80 g of brynza or feta cheese
parsley and dill grease
vinegar
salt, pepper
Preparation:
Take the pulp pulp, cut into cubes, spread it on a baking sheet, sprinkle with olive oil, sprinkle with black pepper and bake for 30 minutes at a temperature of 180 - 200 C. Add a few cut olives, feta cheese, cut into cubes, and 2 tablespoons of greens into the salad.
Stir with pumpkin and season with aromatic vinegar and salt. On top decorate the remaining olives and greens.
Calories per serving - 90 kcal.

PUMP PUDDING WITH PIECES
Ingredients:
( for 4 servings)
500 g of pumpkin
500 g of cottage cheese
50 g of oil
4 eggs
peel 1 lemon
cinnamon or vanillin
1/2 cup granulated sugar
ground biscuits
Preparation:
Peeled pumpkin cut into arbitrary pieces, fry in oil, put in greased and sprinkled with breadcrumbs, alternating layers of pumpkin with layers of cottage cheese.
Cottage cheese prepare as follows: oil remaining after frying pumpkin, sugar, egg yolks, zest and spices beat, add dry, fine-grained curd, 2 tablespoons ground white breadcrumbs, half whipped egg whites. Top with casseroles sprinkle with breadcrumbs and bake in the oven for 20 minutes.
Then remove, lay out the surface with the remaining whipped egg whites with egg whites. Once again, warm up in the oven to make the proteins turn yellowish. Serve with fruit sauce.
Caloric value of 1 serving - 320 kcal.

PUMP HELD IN THE SPIRIT OF BODY BULGARIAN
Ingredients:
( for 4 servings)
800 g of pumpkin
3 eggs
3 tablespoons of honey
1 glass of milk
1 teaspoon of cinnamon
powdered sugar
Preparation:
Peel the pumpkin,grate on a large grater and lay in a uniform layer on a greased baking sheet. Rub eggs with honey and add milk and cinnamon. Fill the pumpkin with the milk mixture and bake. Sprinkle sugar before serving.
Caloric content of 1 serving - 180 kcal.

PORCELAIN IN PUMPK
POTATO IN PUMPK
Ingredients:
1,5 - 2 kg of pumpkin
1/2 cup rice
1/2 cupmed cereals
2 carrots
1 glass of milk
Preparation:
With a medium-sized pumpkin, cut off the top,well clean the stenochki. In the resulting pumpkin "pot" pour a clean washed rice( millet, pearl barley, etc.), cut into cubes or grated carrots to half a pot. Close the cut off lid, put in the oven at a temperature of 200 ° C.In the process of baking, add a little milk. If the pumpkin is watery, then do not need to top up. Cut the pumpkin together with the porridge. Sugar or honey add to taste.
Caloric value of 1 serving - 220 kcal.

CHEESE PORCELAIN WITH PUMP
Ingredients:
( for 4 servings)
1 cup of millet
300 g of pumpkin
2 cups of milk
1 tablespoon of honey
salt
Preparation:
Millet rinse, pumpkin grate on a large grater, fold in ceramicor any refractory) dishes. Milk warm slightly, dissolve honey in it, add salt and pour the millet with pumpkin so that the milk only covers the mixture. Put in a microwave oven at a power of 30-40% or in the oven for the weakest fire for 50 minutes - 1 hour with the lid closed. As millet absorbs milk, it should be poured until the porridge is ready.
Caloric value of 1 serving - 220 kcal.

PUMP, BAKED WITH EGG
Ingredients:
( for 4 servings)
500 g of pulp pulp
4 eggs
2 tablespoons of oil
salt
Preparation:
Pumpkin, peel, cubed and sprinkled with salt. Pour eggs and bake in the oven.
Caloric content of 1 serving - 120 kcal.

PUMP FRUITS


1 small pumpkin
1 cup of rice
100 g of dried apricots
100 g of raisins
100 g of prunes
3 tablespoons of honey
1 clove bud
vanillin or vanilla essence
Preparation:
Wash the pumpkin, cuttop, take out the core with the seeds. Rice boil in salted water until half cooked. Remove prunes from prunes. Stir rice, prunes, dried apricots and raisins with honey, add vanillin, cloves and this stuffing fill the pumpkin. Bake in the oven for 1,5 - 2 hours.
Caloric content of 1 serving - 360 kcal.

SALAD FROM APPLES AND PUMPS
Ingredients:
( for 4 servings)
3 acid apples
200 g pumpkin
1/2 cup redcurrant jelly
1 teaspoon honey
Preparation:
Peeled apples and pumpkin grate on a large grater,add jelly, honey and mix everything.
Caloric value 1 serving -120 kcal.

SALAD OF PUMPKIN WITH FRUITS AS BULGARIAN
Ingredients:
( for 4 servings)
200 g of pulp pulp
1 apple
1 hard pear
3 - 4 plums
1/2 glasses of white wine
3 tablespoons of natural yogurt
1tablespoon of sugar or honey
2 tablespoons of crushed walnuts
Preparation:
Grate a piece of pumpkin on a grater and mix with thin slices of peeled apples and pears, as well as half plums. Pour all the ingredients with white wine and let stand for 2-3 hours in the cold. Then take out the pumpkin and fruit and season with yogurt and honey.
Sprinkle the salad with nuts.
Caloric content of 1 serving - 220 kcal.

SALAD OF PUMPS WITH CELERY
Ingredients:
( for 4 servings)
200 g of pulp pulp
100 g of celery
1 apple
1/2 cups of yogurt
1 tablespoon of honey
3 - 4 walnut kernels
Preparation:
Pumpkingrate on a fine grater. Over a pumpkin, grate a piece of celery. Peel, grate on a large grater and mix with pumpkin. Pour the mixture with yogurt. Add the honey and stir the salad, place in a suitable dish and sprinkle with large rastolchennymi walnuts.
Caloric value of 1 serving - 140 kcal.

Green bean is a healthy and pure product. It has a valuable property not to accumulate harmful substances from the environment.
Homeland of the bean - Mexico and Central America. In Europe, beans were brought in the 16th century thanks to the conquistadors, who, returning home from the New World, decided to take with them an exotic plant for them. At the beginning of the XVIII century it was sown in Russia as an ornamental plant, a little later - as a vegetable, and by the end of the XVIII century as a field crop.
Green pod beans are most often grown, although there are other varieties - yellow, red and violet. Beans with wide flat pods are more tender.
Thanks to its low energy value, the beans are perfect for those who want to lose weight. Caloric content of green beans - only 31 kcal per 100 g. Green beans are especially useful for those who suffer from anemia, as there are a lot of iron and minerals in it. It improves the functioning of the liver, kidneys and lungs. The bean pods contain chrome, the poet / she is recommended to diabetics( it is very useful to drink on an empty stomach and broth where it was cooked).Rich in calcium, beans help to cope with hormonal changes during pregnancy and menopause.
Beans contain a significant amount of vitamin C, provitamin A, E, B group vitamins, folic acid, minerals and fiber. Vitamins C, A, E, as well as zinc, effectively fight free radicals and provide our skin with a youthful and healthy appearance. Scientists, nutritionists found that the combination of fiber, folic acid, magnesium and potassium in green beans reduces the risk of heart attack.
For cooking dishes, choose pods that do not exceed 15 cm in length. With asparagus beans with round long pods of yellow or green, remove the tips of the pods and cut them in pieces 3 to 4 cm long.
The tender taste of beans is combined with dishes from eggs and cheese, itis a part of mixed vegetable dishes, as a source of vegetable protein.

SALAD FROM GREEN BEANS AS HOLLAND
Ingredients:
( for 4 servings)
2 potatoes tuber
400 g of green beans
1 bulb
1 tablespoon vegetable oil
1 tablespoon vinegar
parsley greens
nutmeg
salt, blackpepper
Preparation:
Rinse potatoes, cook in a uniform, peel and cut into cubes. Beans boil in salted water until cooked. For filling, mix the oil, vinegar, nutmeg on the tip of the knife. Season beans and potatoes, add finely chopped onions and greens. Stir and serve warm.
Caloric content of 1 serving - 150 kcal.

BEETLE "LIGHTFOR"
Ingredients:
( for 4 servings)
400 g frozen string beans
1/2 bulbs
1 large sweet pepper red
1 large sweet pepper yellow
1 tablespoon vegetable oil
parsley greens
salt, black ground pepper
Preparation:
Beans lightly boil in salted water. Peel onion, chop finely, chop pepper from seeds, cut into thin rings. Fold in a deep frying pan beans, red and yellow peppers, onions and put out the vegetables for 10 to 15 minutes with salt and pepper. Serve the beans with hot pepper.
Caloric content of 1 serving - 40 kcal.

GREEN BEAN-BULGARIAN
Ingredients:
( for 4 servings)
600 g of green string bean
2 sweet bulgarian pepper
2 tablespoons of olive oil
2 tablespoons of wine vinegar
2 tablespoons of dry red wine
2 teaspoons readymustard
parsley and dill greens
salt, black pepper
Preparation:
Bean beans lightly boil in salted water. Chop pepper from seeds, cut into thin rings. In a frying pan, combine vegetable oil, mustard, wine, vinegar. Put out the Bulgarian pepper in this mixture, add the beans. Salt and pepper. Serve the dish both hot and cold.
Caloric content of 1 serving - 70 kcal.

GREEN BEAN WITH KNIFKED NUTS
Ingredients:
( for 4 servings)
500 g green bean pods
1 onion
2 tablespoons dried pine nuts
2 tablespoons olive oil
Preparation:
Cook the beans in salted water for 4 to 5 minutes. Rinse under running water. Heat the oil in a frying pan over medium heat and fry the onion for about 3 minutes. Add the beans and nuts, mix and warm all together. This dish can be served both cold and hot.
Caloric content of 1 serving - 170 kcal.

The homeland of spinach is Persia, to Europe it came with the Moors in the IX century.
It should be noted that spinach did not cause any special enthusiasm until scientists estimated the nutritional and vitamin properties of its leaves. It was believed that spinach is especially rich in iron. The first calculations were made in the XIX century by Dr. von Wolff, who made a mistake by incorrectly putting a comma. Spinach actually contains 10 times less iron than it came out of its calculations! This misunderstanding was noticed only in 1937.
The prototype of this vegetable among children from all over the world was the hero of the American cartoon - the sailor Papai, who always had a can with spinach at his fingertips. Emptying her in one sip, he proceeded to fight, which always ended with an opponent's knockout.
The protein content of spinach leaves is superior to all vegetable crops, yielding only green peas and young string bean pods. In addition, they contain carbohydrates, fiber, fats, mineral salts, vitamins C and Group B, carotene. Spinach also contains a record amount of vitamin K, which affects the strength of our bones. The collected leaves can be stored for about 6 days at a temperature of 0 ° C and an air humidity of 90%.
Most often this plant is used in the garbled form. It can be added to green cabbage soup to "soften" the acid of sorrel. It should be noted that during cooking, some of the vitamins contained in spinach are lost. Therefore, to the ready dish, you need to add a little raw leaves - about 1/5 of the total amount of spinach.
Sorrel - leaves of a perennial herbaceous plant. In the wild it occurs almost everywhere( in meadows, forest glades, along rivers).They grow sorrel and in the garden. Cultivars differ from "wild" sorrel with larger and juicy leaves.
Young leaves are of primary value. In old leaves, oxalic acid is accumulated, harmful to the human body, which binds calcium in large amounts, thereby reducing its level in the blood, which can lead to disruption of salt metabolism and renal pathology. However, as a seasoning, in moderate quantities, sorrel takes a worthy place both in the national cuisine and in the gourmet kitchen.
In the cooking, sorrel leaves are used in cooked and grated form for the preparation of soup and other soups, sauces, etc. When cooking in dishes with sorrel, add milk or dairy products, so that the soluble oxalic acid is turned into insoluble, transferring it into a fairly harmless calcium oxalate.

SALAD OF FRESH LEAVES OF SPINATE
Ingredients:
( for 4 servings)
500 g of spinach
100 g of onion or green onion
2 tablespoons of vegetable oil
1 tablespoon of lemon juice parsley and dill greens
Preparation:
Spinach leaves thoroughly rinse, remove the rough roots, finely chop, add to taste crushed onions or green onions, dill, lemon juice, vegetable oil. This salad is prepared immediately before serving. This allows you to save all the useful substances.
Caloric content of 1 serving - 70 kcal.

SPINATE SALAD WITH
SCRAP INGREDIENTS:
( for 4 servings)
400 g spinach
1/2 onions
2 tablespoons grated horseradish
2 cloves garlic
1 tablespoon lemon juice or vinegar
2 tablespoons vegetable oil
1teaspoon finished mustard
salt
Preparation:
Wash the spinach leaves, put on a sieve or colander to dry. Onion finely chop. Finished horseradish mixed with vegetable oil, vinegar or lemon juice, mustard, chopped garlic. Spinach and onion in a salad bowl, mix with seasoning, salt.
Caloric content of 1 serving - 70 kcal.

SWINE WITH SWEET PEPPER
Ingredients:
( for 4 servings)
1 kg of fresh spinach
2 sweet peppers
2 eggs
1 clove of garlic
1 tablespoon of rye flour
2 tablespoons of olive oil
1/2 cup skim milk
salt
Preparation:
Rinse spinach leaves, dry. Chop pepper from seeds, rinse, cut into rings. Eggs boil hard. Garlic crush, lightly fry in oil. Add spinach and pepper, put out on low heat until soft.
In a different frying pan, lightly brown the flour, then gradually pour in the milk and heat until thick, constantly stirring. In the milk sauce, add spinach and pepper, put it out together 10 - 12 minutes, salt.
When serving, add finely chopped eggs. This dish fits perfectly as a side dish to the baked sea fish.
Caloric value of 1 serving - 110 kcal.

SPIN SOUP AS FLASH
Ingredients:
( for 4 servings)
500 g of fresh or frozen spinach
1 onion
1 l of meat broth
1 tablespoon vegetable oil
1/2 cup milk
1 egg
nutmeg
salt, black pepper
Preparation:
Onion peel, finely chop, fry in oil. Stir fried onion in broth, add milk, chopped spinach. Boil the soup for 5 minutes, at the end add the raw egg and cook until it coagulates. You can add a little grated nutmeg to the soup.
Calories per serving - 90 kcal.

SIDES FROM THE BED AND SWEDEN
Ingredients:
( for 4 servings)
2 carrots
1 onion
1 tablespoon tomato paste or 1 tomato
2 - 3 tuber potatoes
1 tablespoon vegetable oil
parsley greens
100 g nettles
100 g of sorrel
1 bay leaves
peppercorns, salt
Preparation:
Fry onions and carrots, add tomato or tomato paste. In boiling water, place the diced potatoes, fried onions and carrots. Young nettles and sorrel wash, cut large.10 minutes before the meal, add nettle and sorrel, bay leaves, pepper and salt to the soup.
Caloric content of 1 serving - 80 kcal.

BOTTLES WITH SPINATE AND SZAVEL
Ingredients:
( for 4 servings)
1 liter of bread kvass
200 g of spinach
200 g of sorrel
2 cucumbers
50 g of green onion
2 tablespoons grated horseradish root
400 g of pike perch fillet
greens fennel
lemon peel
sugar, salt - to taste
Preparation:
Prepare kvass, as for okroshki. Sorrel, spinach and let it dry separately. Cut cucumbers into strips. Finely chop the onion green. Pure the sorrel and spinach, put it, add crushed lemon zest, salt and bring the consistency of soup bread kvass. Add cucumbers, horseradish, onions. Stir thoroughly. When serving, pour into plates, sprinkle with dill, separately serve boiled fish.
Caloric value of 1 serving - 200 kcal.

Savoy cabbage, in comparison with white cabbage, contains almost twice as much nitrogenous substances, half of which are proteins, it has 4 times more fat, and in terms of the amount of vitamins it is not inferior to any other cabbage.
In addition, Savoy cabbage has another advantage: its thin leaves are very tender, elastic and do not have such hard veins as white-leaf leaves.
Savoy cabbage is simply irreplaceable for the preparation of cabbage rolls. It boils faster than white, so when preparing borsch or cabbage soup, it is laid last and boiled for 5 - 10 minutes. In addition, the leaves of Savoy cabbage are exclusively decorative. Bright salads of orange carrots, red tomatoes, bell peppers look especially attractive on the leaves of Savoy cabbage.

SALAD savoy cabbage AND DRAIN
Ingredients:
( 4 servings)
200 g savoy cabbage
1 tablespoon nuts
4 plum
3 tablespoons low-fat sour cream
parsley

salt Preparation:
chopped cabbage. Wash nuts and chop. After removing bones, plums cut into strips. Green parsley is also finely chopped. To sour cream add seasoning to taste. All components, combine, mix, sprinkle with parsley.
Instead of fresh plums you can use pre-soaked dried plums, dried apricots or fruit from compote, and instead of sour cream - kefir.
For salad preparation, another cabbage( for example, colored) can be used.
Caloric content of 1 serving - 90 kcal.

CABBAGE SAVOY BOXING
Ingredients:
( for 4 servings)
500 g cabbage
1 tablespoon vegetable oil
2 tablespoons pounded rusks
Preparation:
Wash cabbage and boil in a container without a lid for a maximum of 15 to 20 minutes, tWith a more prolonged cooking, it acquires an unpleasant taste and loses its color.
Welded leaves served on the table, watering with vegetable oil and sprinkled with toasted breadcrumbs.
Calories per serving - 70 kcal.

SCHNITZEL savoy cabbage
Ingredients:
( 4 servings)
8 leaves savoy cabbage
1 egg
1 tablespoon of vegetable oil
2 tablespoons crushed biscuit
3 - 4 tablespoons of cream
Preparation:
leaves pour over boiling water, soakin the beaten egg, roll in breadcrumbs and fry from 2 sides until a crust is formed. Such cabbage can be served with sour cream or yoghurt sauce.
Caloric content of 1 serving - 80 kcal.

FISH Golubtov PO Astrakhanskie
Ingredients:
( 4 servings)
500g fillet perch
8 leaves savoy cabbage
100 g of bread crumbs or stale bread
1 onion
1 tablespoon of vegetable oil
1 tbsp lemon juice
2clove garlic
salt, black pepper
Preparation:
Garlic, mix with butter and lemon juice.
Prepare fish minced meat: peel onion, finely chop, fry in vegetable oil. Fish fillet through the meat grinder along with bread crumbs and fried onion, salt, pepper.
Cabbage leaves are scalded with boiling water, cut out rough parts. Make cabbage rolls with fish mince, put them in a deep saucepan, add water, cover and simmer until done.
Serve to the table, sprinkling with garlic sauce.
Caloric value of 1 serving - 230 kcal.