Traditional recipes

Wholemeal buns with four kinds of seeds

Wholemeal buns with four kinds of seeds

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Add the ingredients to the bread machine, exactly in the order listed above. Set for kneading and leavening. When the dough is ready, take it out on the work surface, greased with a little oil and divide the dough into 12 equal parts. We shape each piece into a bun and place them in a tray lined with baking paper. Let them rise for another 30 minutes in the pan. Meanwhile, turn on the oven and prepare the ingredients on top. In a bowl, beat the egg with the milk well, well and in another bowl mix the four kinds of seeds.

When the buns have doubled in volume, we use a brush to grease them with the milk egg mixture and sprinkle the seeds on top of them. Bake on medium heat for 45 minutes.

Good appetite!

Spreadable butter with seeds (or how to make your favorite butter easy to spread on bread)

This turned out to be a spreader with seeds, very similar to butter, only it was vegan and made from rapeseed oil. Ingredients included: sesame seeds, sunflower seeds, flax seeds and pumpkin seeds. What to say? It was love at the first tasting. Although without a strong taste, this thing won me over because of the seeds. So I started looking and reading to see how I could get such a fine paste at home without using xanthan, agar or other things I don't have on hand at the moment.

I found a lot of homemade & # 8222margarine & # 8221 recipes but again, it seemed to be far from what I wanted. On the other hand, I will give them a chance a little later.

A few things to consider: seeds contain phytic acid which (in short) inhibits the absorption of elements such as calcium, zinc and iron. A very simple method by which we can make the seeds more easily digestible and remove that quality is to hydrate them in water over 8 hours.

The butter should also be kept at room temperature for a few hours to make it easier to prepare.

Ingredients for spreadable butter with seeds

220 g butter (what percentage of fat do you prefer, salty or unsalted, to taste)

The idea is for the butter and oil to be in equal amounts. You can use almost any oil just to take into account the taste of each one because it will also affect the taste of the final product.

1 tablespoon sesame seeds

1 tablespoon sunflower seeds

1/2 tablespoon sea salt (salt flower)

The butter is cut into large cubes, placed in a large bowl, covered with cling film and left at room temperature for a few hours (for me it lasted quite a while because my plans were turned upside down as usual- 24 hours). Several hours outside at ambient temperature are OK as long as it is not summer and extremely hot. The temperature in our kitchen is 21°– 22° C.

The seeds are mixed and placed in a bowl with cold water for 8-24 hours. After this time, they are removed, drained of water. I put them a little in the hot pan to brown them slightly (they are even better to taste), but this is optional.

In a tall bowl (manual blender) put the soft butter and oil, then use the vertical mixer (the one for passing soups, purees) and mix the two very well starting from the base of the bowl to the lip (in the same way in which quick mayonnaise is prepared). Work carefully, otherwise you will run out of oil in the kitchen like me.

The mixture should come out fine, soft, shiny. At this point it is so soft that it flows.

Now put the seeds and mix them manually with a pear type until they are evenly distributed in the butter.

Put in jars, small plastic or porcelain boxes, cover with a lid or foil and leave in the fridge overnight.

The next morning it is only good to spread on bread (after staying 2-3 minutes at ambient temperature). Or biscuits. Or crackers.

Other types of spreadable butter can be obtained with: dried tomatoes, chorizo, walnuts (hazelnuts, walnuts, pecans, etc.), aromatic herbs (parsley, basil, thyme, sage, etc.), dehydrated olives and so on.

50 hamburger recipes

In this collection of recipes from famous chefs you will find a lot of burger cooking ideas. To make a good hamburger with tomatoes, salad and cheese, start by cooking the beef cakes. The kitchens offer several recipes for fried knives. It could be like minced pork, chicken or salmon, or maybe chunks of bacon. All burger cuts are good, it's time to renew the grill! Put each in a bun with sesame seeds, or in a soft bun of potatoes and season various sauces to taste Italian, French, English cuisine & # 8211 these ideas will be enough for the whole summer with езон! Поделитьcu я с друзьями : 1. Классический гамбургер. slightly mix 200 gr. ground beef (from the cervico-scapular part) with a large pinch of salt. Form a ball, then a 2 cm thick cut. In the center, make a hole. Preheat the pan to moderate the heat, sprinkle with salt. Fry the cut for 4-5 minutes. with each side. Serve on a soft bun.2. With cheese. prepare cutlet for a classic hamburger (no. 1). At the last minute, place two slices of cheddar on top of the dish (cover with a lid, melt the cheese). Serve on a sesame meatballs.3. C blue cheese. Prepare a heel for a classic hamburger (No. 1). Put the soft blue cheese on the inside of the meatball, let it melt in the oven. 4. C bacon and cheese. On a baking sheet covered with parchment paper, put strips of bacon. Melt with another baking sheet. Bake for 10 minutes. at 200 ° C, then remove the top of the baking sheet and bake for another 10 minutes. Cook the classic burger cutlet (no. 1). Cooked at the last minute, put 2 slices of cheddar on top (cover with melted cheese). Serve with bacon on a sesame bun.5. C bacon, eggs and cheese. Cook the cutlet for the classic burger (no. 1). In an oven, melt 2 slices of Muenster Cheese. Make a hamburger with a pate and bacon (no. 4), with fried egg. 6. With caramelized onions. On low heat fry in butter 2 red slices bulbs for 35 minutes, until onion is caramelized. Salt and pepper. Prepare a cutlet for a classic burger (no. 1), put the onion on top. 7. Mini burgers. Cook 2 knives 60 gr., Following the recipe of a classic burger (no. 1). fry for 3 minutes on both sides. Cooked at the last minute on top put Swiss cheese (coating to melt it). Serve on small pickled potato buns and ketchup.

8. "Jusi Lucy" with cheese. Follow the recipe for a classic burger (No. 1), forming 2 slices of minced meat. Put 2 slices of cheese between them and before frying, cover the edges so that the cheese is completely covered with meat.9. With mushrooms. Fry 450 gr in butter. chopped mushrooms to rose, then add 1 clove of chopped garlic and 2 tsp. Worcestershire sauce. Cook until crispy. Add fresh parsley. Make a classic hamburger (no. 1), put it on a mushroom sink. 10. Bacon filling. Bathe 2 slices of bacon in boiling water for 15 minutes Drain and cool the bacon, then chop and mix with 100 gr. ground beef They fit and cook following the recipe of a classic burger (no. 1). Top with mayonnaise, salad and tomatoes. With beans in Texas. Make a classic burger (no. 1). Chopped beans, red onions, cheese sauce and corn chips are added to the cut.

12. With butter. Follow the recipe for a classic hamburger (No. 1), which adds cream to oil pan. Add more oil and serve with a good oil.13. For a couple. Cook the cutlet for the classic burger (no. 1). Put it in a hot pan, add chopped mushrooms and onions, salt. Pour into 1/4 teaspoon. the water. cover lid and steam for 3 minutes. Put the slices on top of the cheddar, leave it under the lid for another 1 minute. Serve on soft good 14. With cheddar in English. Mix 1/2 tablespoon. mayonnaise, 4 teaspoons Worcestershire sauce and 1 teaspoon spicy mustard. Prepare a cutlet for a classic burger (no. 1). At the last minute of cooking, place 2 slices of cheddar on top (lid lid to melt the cheese). Put the muscle between the sweetened skon halves and serve, adding a little mayonnaise.

15. With the blue cheese hunter in English. Prepare a heel for a classic hamburger (No. 1). At the last minute of cooking, add 2 thick slices of English cheese with a layer of blue Stilton (Huntsman) lid to make it melt. Serve by placing the patty on a broth of English muffins.

16. With the Frenchman Brie. Prepare a cutlet for a classic hamburger (no. 1). At the last minute of cooking, put 2 slices of brie cheese on top (cover) lid to melt it). Serve mustard muffin with whole grain, pepper and water rise. 17. C hot peppers. Follow the recipe for a classic burger (No. 1), mixed with 1 tablespoon finely chopped beef. place two slices of cheddar on top of the last minute of cooking (coating to melt the cheese). Add Salsa Salsa Verde and hot peppers.

18. Miami style. Cook the cut for a classic hamburger (no. 1), giving it a rectangular shape. In a food processor, mix 1/3 teaspoon. cilantro and green mayonnaise with onions, spread this mixture on a fried Cuban stew. We serve the cake on a bun with fried plantains (banana vegetables).

19. With the taste of bagels. Grease the top part of the bun with beaten egg white, sprinkle with dried onions, salt, poppy seeds and sesame seeds. Bake for about 5 minutes. at 180 ° C. Prepare a heel for a classic hamburger (No. 1), serve on a bun with cream cheese, horseradish, tomatoes and red onions. 20. Like in the Italian restaurant & # 8220Trattoria & # 8221 home. Prepare a heel for a classic hamburger (no. 1), serve on Italian bread greased with Gorgonzola cheese. Put arugula, tomatoes and fried pancetta on top. 21. Panini. Make a classic hamburger cut (no. 1) with a weight of 110 c. And a thickness of 0.6 cm. Mix the ciabatta pate, add the pesto sauce, Provolone cheese, prosciutto and fried red pepper. Cook with a sandwich press.

22. Asian. Grease the top of buns with beaten egg white, sprinkle with Japanese rice spice & # 8220Furikake & # 8221 (dried fish flakes mixed with dried seaweed and sesame seeds). Bake for about 5 minutes. at 180 ° C. Prepare a cutlet for a classic burger (No. 1), Serve on a mayonnaise bun. 23. C Sos hoisin. Prepare a cutlet for a classic burger (no. 1). Mix 3 teaspoons. l. Hoisin sauce, 1 teaspoon. l. soy sauce wine wine and honey. Grease the muscle with this mixture and fry it on the fire for 4 minutes on each side, in the process of lubricating the sauce again. Serve on a bun with Asian spices (no. 22) adding cooked green onions and mayonnaise.

24. With Provencal herbs. grease over the meatballs with beaten egg whites, sprinkle with herbs Provence and bake for about 5 minutes. at a temperature of 180 ° C. prepare cutlet for a classic hamburger (no. 1) serve on a bun with tapenada of olives, tomatoes and mayonnaise. With Spanish sausages. Sausages from brown slices in Chorizo ​​olive oil, garlic, onion and fried red peppers are seasoned with mayonnaise. Prepare a cutlet for a classic hamburger (no. 1). serve on a bun, placing the chorizo ​​mixture on top.

26. On the grill. Gently mix 170 g. Ground beef (from the cervico-scapular) with a large pinch of salt. Form a ball, then cutlet 2 cm thick., In the center make the deepening. Preheat the grill to a high temperature. grill grease and cut with canola oil. Salt, pepper and fry for about 4 minutes on each side. Serve on a frying pan 27. with flavored tacos Cook the meatballs on the grill (no. 26), before sprinkling it with cumin, oregano and chili powder. Serve on a soft bun with guacamole, salsa, sour cream, tortilla chips, lettuce and cheddar.

    Tortilla chips and Guacamole sauce

28. An American burger. prepare grilled cut (no. 26) of fried bison meat 2-3 minutes each side. Serve on fried onion buns soaking sauce (onion cake) .29. Barbeque. Cook the cut on the grill (no. 26). Grease the sauce at the last minute for grilling. 30. Texas style burger. Cook the grilled chicken (no. 26). Grease the sauce at the last minute for grilling and place the Jalapenos pickled onion, fried bacon and 2 slices of cheese on top (so that it is melted, topping). Add mayonnaise. Mexican hamburger with hot peppers. Grate the meatballs (no. 26). Add 2 slices of cheese at the last minute of cooking (coating to melt). Mix 1/4 teaspoon. mayonnaise, 1 tablespoon chopped chipotle bell pepper in marinade and some lemon juice. Serve the cake on the bun adding Chipotle mayonnaise and avocado slice. 32. Mexican with chipotle and corn. Chopped corn kernels and peppers are mixed with lemon juice, olive oil and salt. prepare a grilled cut (no. 26), before frying, sprinkle it with ground cumin. Make a burger with a crispy meatball by adding mayonnaise with chipotle (no. 31), corn salsa (Salsa sauce with baked corn on the grill), onion, tomatoes and cilantro. 33. Fried. of 170 gr ground beef prepares a cut. Fry It Deep in canola oil at 180 ° C with onion and slices of salt Cucumber until crispy. Dry on paper towels. Serve on a meatball. 34. With Thai minced pork. mix 1/4 art. lime juice, 1 teaspoon. fish sauce and olive oil add salt and sugar. Mix half of the dressing with chopped julienne carrots, red onion slices and cilantro. prepare grilled cut (no. 26) of minced pork. Grease the rest of the dressing. Serve on a bun with mayonnaise, chili sauce and salad & # 8220Cole Slow & # 8221.

35. Cutlet with onion ring. thickly season the onion slice with salt and pepper and fry over low heat pan until browned below. Turn, dividing with rings, then spread on top a small ball formed in the hands of ground beef Crush, forming a patty and brown on both sides. Serve on a crispy meatball.36. With cheese and thyme in French. Grease the top of the meatball with egg white whipped cream, sprinkle with fresh thyme and bake for about 5 minutes. at 180 ° C. Prepare the onion cut (no. 35), place 2 slices of Gruyere cheese on top (cover to melt it). Serve on a thyme soup 37. Marine Slider Burgers shells. Arrow the strawberries in butter in 2 minutes on each side. Mix 1/4 teaspoon. mayonnaise with 1 tablespoon hot pepper sauce. Serve the ticks on small rolls with spicy mayonnaise and a slice of avocado. 38. C crab boxes. Mix 1 tbsp. 1/4 chopped cabbage Art. Chopped red onion and parsley, 3 tbsp. mayonnaise and 1 tablespoon mustard, creole sauce, lemon juice and honey season with cayenne pepper and salt. Fry. Serve the buns with coleslaw (Cabbage salad with cumin and eggplant dressing) .39. With grilled turkey. Mix 450 tbsp. Minced turkey, 1 greased green apple, 1/2 teaspoon. chopped green onions, 1/4 tablespoon. breadcrumbs, salt and pepper. Form four 2.5 cm thick cuts., Make recesses in the center. Cook on the grill, greased with oil, 4-5 minutes on each side. Serve on whole grain buns.40. "Thanksgiving." Cooking cuts from Curcani (no. 39). Mix 1/4 teaspoon. Mustard with honey and mayonnaise, spread on french fries rolls. Make burgers with slices, lettuce leaves, onions and a slice of jelly from blueberry juice.41. Mediterranean style. prepare turkey cuts (no. 39). It is served on bread with several cereals several types of cereals, adding goat cheese, olives, red grapes and arugula, cover with dressing & # 8220 Eggplant & # 8221. 42. With grilled lamb in Greek. Mix 700 gr. minced lamb, 1/3 each Art. yogurt and feta, 1 tbsp. Garlic, mint, lemon peel and salt season with a pinch of red pepper in the cereal. Form four cuts with a thickness of 2.5 cm. Grease with oil and grate them for 4-5 minutes on each side. Serve with a drink with onions, tomatoes, cucumbers and tzatziki (yogurt and yogurt muscle sauce) & # 8220Tzatziki & # 8221).

43. A burger in the style of the Middle East. Mix the yogurt, a little hot pepper oil and a pinch of salt. Cook Greek chickpea slices (no. 42), continue serving tortillas with yogurt sauce. 44. C smoked salmon. Your 350 gr. wild salmon fillets. Grind half in a puree with 2 stalks of green onions. The rest mix half the fillets with 1/4 teaspoon. breadcrumbs and 100 gr. finely chopped smoked salmon. Formulate 2 cuts and cook, following the recipe of a classic burger (no. 1). Serve on sesame seeds buns with salad spinach and a mixture of mayonnaise and mustard.

45. With a chicken cut. Mix 600 gr. minced chicken, 1/2 tablespoon. chopped onion and breadcrumbs, 1 clove chopped garlic, 1 tablespoon chopped thyme salt and pepper. Form 4 slices 2.5 cm thick and refrigerate in the freezer. Grease with oil, then grate for 4-5 minutes. each part (grill grill also with oil). Serve the buns with sesame seeds 46. With chicken and mozzarella cut in Italian. Cook the chicken burgers (no. 45). At the last minute of cooking, place the slices of Mozzarella on top (coating to melt the cheese). Mix in equal parts pesto and mayonnaise, spread on toasted buns. Make 4 burgers with meatballs, tomatoes and brown. ГамбургерSaltimbocca with ham. Cooking chicken cuts for burger (no. 45). Put the last minute of cooking on top of the sage, slices of Fontin cheese and prosciutto (cover with melted cheese) strain with olive oil. Add the parsley, Serve the onion buns. 48. & # 8220California & # 8221. Mix 600 gr. minced chicken, 1/2 tablespoon. breadcrumbs, 2 teaspoons Worcestershire sauce, 1 tablespoon yogurt salt it. Form and cook 4 knives, following the hamburger recipe (no. 45). Serve on bread with whole grains sprouted berries, cucumbers, tomatoes and a slice of avocado. 49. With bread mushrooms. Peel and sauté the tops of 2 Portobello mushrooms. Between the hats put 2 slices of Munster cheese, fixed with toothpicks. Dip in a beaten egg, then roll in breadcrumbs. Fry in hot oil until crispy brown. Remove toothpicks. Serve on a soft bun with cucumber salt and a slice of tomatoes. Vegetables. Fry bought ready-made vegetable cutlet ready for a burger seasoned with salt and pepper. put Mozzarella on top of the last minute of cooking (cover lid to melt the cheese) strain with olive oil. Serve on a bun with basil and a slice of tomatoes Hamburger collections you will find even more ideas.

How important are fiber in your baby's diet

You don't hear children say they crave high-fiber foods. However, although they are used to sighing when they hear about them, it is good for parents to know that there are many appetizing foods rich in fiber, based on fruits or cereals. Often, children eat them unknowingly.

High fiber foods are beneficial because they give you a feeling of satiety, thus discouraging overeating & # 8211 fiber itself does not add calories. In addition, when combined with adequate fluid intake, dietary fiber promotes digestion and is effective against constipation. At the same time, fiber can lower blood cholesterol levels and help prevent diabetes and heart disease.

Fiber sources

On food labels, fibers are converted to carbohydrates. Dietary fiber is found in plant foods, such as fruits, vegetables and grains. Some of the best sources of fiber are:

  • whole grain bread
  • apples
  • oranges
  • bananas
  • berries
  • prunes
  • pears
  • shepherd
  • legumes (dried beans, peas, lentils, etc.)
  • artichoke
  • almonds.

A high-fiber food has at least five grams per serving, a good source of fiber being a food that provides between 2.5 and 4.9 grams per serving. Here's how to fill it with fiber:

  • ½ cup of boiled beans (6.2 & # 8211 9.6 grams of fiber)
  • 1 peeled potato (3 grams)
  • 1 whole wheat muffin (4.4 grams)
  • ½ cup of boiled peas (4.4 grams)
  • 1 peeled pear (5.5 grams)
  • ½ cup of raspberries (4 grams)
  • 1/3 cup bran (9.1 grams)
  • 28 grams of almonds (3.5 grams)
  • 1 apple in shell (3.6 grams)
  • ¼ cup of dried figs (3.7 grams)
  • 1 orange (3.1 grams)
  • 1 banana (3.1 grams).

How does fiber intake differ in funcţie age?

Children aged 1 to 3 years should consume 19 grams of fiber daily, and children between 4 and 8 years, 25 grams.

Boys between the ages of 9 and 13 should consume 31 grams of fiber a day, and adolescents between the ages of 14 and 18 should consume 38 grams.

Older girls and teenagers should consume 26 grams of fiber a day.

How to add fiber to your family's diet

Here are some creative and fun ways to incorporate fiber into your family's diet:

1. Natural fertilizer for plants with banana peels

Banana peels are among the best ingredients for compost because they contain potassium. This essential mineral is among the most important nutrients for plants, after nitrogen.

Potassium contributes to photosynthesis and the formation of resistant tissues. At the same time, it helps revitalize plants that no longer bloom or seem lifeless.

The best part is that you can use banana peels in their natural state or you can prepare a fertilizer with this ingredient.

Salad with seed mix and wholemeal pasta with broccoli

You can always eat a delicious and extremely healthy lunch. Today we present 2 recipes recommended by Dr. Oana Dumitrache, a specialist in diabetes, nutrition and metabolic diseases at the Ponderas Academic Hospital Bucharest: salad with seed mix & wholemeal pasta with broccoli and almond flakes.

A light snack, full of flavor

For the salad with seed mix you need four tomatoes, two cucumbers, a kapia pepper, a small onion, a few olives, Sanovita seed mix, several tablespoons of boiled beans, two tablespoons of olive oil and lemon juice. Tomatoes, cucumbers and peppers are cut into cubes. Add the beans, olives and seeds. Now you just have to prepare the dressing: mix the oil with the lemon juice and a little salt. This mixture is added to the rest of the ingredients.

I recommend all seeds, tespecially the mixes. They are extremely beneficial for the body due to the content of vegetable proteins, essential fatty acids: omega 3, omega 6 and omega 9 (these fatty acids help maintain the health of the brain, heart and internal organs) and for the various beneficial properties of the body. With the help of this mix you maintain the elasticity of your skin. In addition, it protects you from possible cardiovascular risks. It is good to know that the seed mix also helps a normal intestinal transit. I recommend the seed mix especially in salads and soups! ”, stated Dr. Oana Dumitrache.

A filling and delicious dish

Dr. Oana Dumitrache also recommends wholemeal pasta with broccoli and almond flakes.

Here are the ingredients you need: 2 red peppers, garlic, 1 broccoli, 4 tablespoons oil, whole wheat pasta, 25 g almond flakes, grated peel of a lemon. It is a preparation that is very easy: the pasta is boiled according to the instructions on the package. Heat the oil, then add the sliced ​​garlic and pepper. Fry for about 3-4 minutes on low heat. The broccoli bunches are kept for about 2 minutes in the pasta water, before they are ready, then drain and add together with 6 tablespoons of water over the garlic and pepper sauce. After 2 minutes, add the pasta, almond flakes and grated lemon peel.

What is Quinoa?

Cultivated in the Andes for over 5,000 years, Quinoa has been called the "mother of cereals" and the "gold of the Incas." Basically, it is not a cereal but a seed, but it is used in the same way as all other whole grains. In recent years, his popularity has grown as people have discovered his qualities. Rich in protein, iron, magnesium and fiber, quinoa is a very healthy and easy to cook food. Quinoa can be used like any other cereal, like rice! It is a very good garnish for most dishes, especially if it is cooked in soup instead of water and a bay leaf is added. Quinoa can also be used in salads or as a breakfast.

10 foods for muscle mass

1. Carbohydrates

Specialists warn us that these nutrients should not exceed 50% of the daily caloric requirement in the case of an adult. For this reason, it is recommended that you consume carbohydrates from the following sources to stay healthy:

  • vegetables
  • fruits
  • Legume
  • Potatoes
  • Cereals and cereal flakes

The foods listed above are a source of "complex" carbohydrates. Unlike "simple" carbohydrates, they gradually release sugars, without leading to a sudden rise in blood glucose levels, which are stored as fat.

2. Whole grain products

They are excellent sources of complex carbohydrates and helps maintain a feeling of satiety for a longer period of time.

Also products containing whole grains are important sources of minerals and fiber, essential for intestinal health and regulating cholesterol levels in the body.

3. Protein

Proteins are molecules made up of essential, semi-essential and non-essential amino acids, which the body is not able to produce on its own. For this reason, it is important not to miss the required daily amount at your meals.

Most proteins in the body are in muscle mass (60%), so you should consume 1 g of this macronutrient per kilogram of body weight daily.

Here are some high-protein foods:

  • Dairy products
  • Meat
  • Eggs
  • Legume
  • Fish and seafood
  • Whole grain products
  • Soy products

4. Fats

Fats contain vitamins and minerals essential for the body, which help build muscle mass. They should represent between 30 and 35% of the daily caloric intake.

You can consume them as follows: between 20 and 25% unsaturated fats (nuts, olive oil, flax seeds, wheat germ, fish, avocado) and a maximum of 10% saturated fats (fatty dairy products, butter, coconut butter) .

5. Eggs: essential foods

Eggs are some of the best foods for muscle mass. If you want to gain muscle, do not hesitate to include them in your diet. Eggs contain a large amount of protein and healthy fats.

Therefore, it is not recommended to eat only egg whites, because and egg yolks contain protein and vitamins. Eggs contain an impressive amount of health-beneficial nutrients.

6. Chicken breast

Although all chicken is useful, Chicken breast is rich in protein essential for muscle mass. Each 100 g of meat provides up to 23 g of macronutrients.

Chicken breast can be easily digested because it does not contain much fat and does not make your stomach feel heavy. To avoid consuming too many calories, it is best to cook it on the grill.

7. Ton

Tuna is also very rich in protein. It can be easily metabolized and it is ideal for people who have difficulty gaining muscle mass.

Tuna is rich in omega 3 fatty acids, being an excellent food for cardiovascular health.

8. Brown rice

Brown rice is much healthier than white rice. This contains a high amount of vitamins and fiber, being perfect as a garnish at any meal of the day.

  • Each 100 g of cooked rice provides 350 kcal, 7 g of protein, 74 g of carbohydrates, 2 g of fiber and 2 g of fat.

9. Oats

Oats are one of the best foods for muscle mass. It contains essential macronutrients for the body, especially when it comes to people who train.

But if you are not used to eating oats, it is recommended to gradually introduce it into your diet. When you start consuming it, it can cause constipation.

  • Each 100 g of oats contains 352 kcal, 11 g of protein, 55 g of carbohydrates, 9 g of fiber and 7 g of fat.
  • Eating oats for breakfast is an ideal way to take advantage of the benefits of this food for muscle mass.

10. Nuts, fruits and seeds

There is a wide variety to choose from, such as almonds, Romanian nuts, flax seeds, quinoa, chia seeds or sesame seeds. They provide protein, healthy fats and high quality carbohydrates. Therefore, a healthy and balanced diet should contain at least one type of these foods.

The most recommended fruit for the muscle growth diet is banana. Bananele oferă o cantitate mare de potasiu și participă activ la formarea de celule musculare noi și la îndeplinirea funcțiilor acestora. De asemenea, bananele ajută la stocarea de carbohidrați ce vor fi transformați ulterior în energie. Este ideal să le consumi înainte de și după efectuarea antrenamentului.

Dacă vrei să slăbești, consumă mere, deoarece acestea conțin un număr redus de calorii.

Sperăm că după citirea acestor sfaturi utile vei putea să îți dezvolți masa musculară așa cum ți-ai dorit întotdeauna. Nu uita că dieta este un element foarte important pentru a-ți atinge scopul. Dacă nu te hrănești corect, nu vei putea obține rezultatele mult așteptate.

Cum să consumi semințe de pin

Semințele de pin sunt utilizate în mod obișnuit în pesto datorită gustului lor de unt. De asemenea, pot fi adăugate la diverse feluri de mâncare. Sunt delicioase crude și pot fi o gustare minunată. Le poți prăji, iar acest proces le va spori aroma.

Pregătește un pesto delicios folosind muguri de pin

Când cumperi smințe de pin, verifică data de expirare pentru a te asigura că sunt proaspete.

Le poți păstra în frigider sau congelator pentru a le menține proaspete mai mult timp. Prăjirea nucilor le extinde durata de valabilitate în comparație cu depozitarea lor crudă.

Câteva moduri în care poți adăuga muguri de pin în dieta ta:

  • Amestecă-le cu brânză, usturoi, busuioc, brânză și ulei de măsline pentru a face un pesto.
  • Presară pe iaurt cu fructe și alte nuci pentru a crea un parfait delicios.
  • Adăugă-le crude sau prăjite la salate sau preparate din paste.
  • Pune-le într-un hummus de casă.
  • Adaugă-le la feluri de mâncare vegetale, cum ar fi conopida prăjită, broccoli sau fasole verde
  • Pune-le în garnituri de cereale precum quinoa sau orez.

Uleiul de muguri de pin are o aromă delicată, dulce și este utilizat în multe remedii medicinale tradiționale.

Ulei din semințe de pin

Proprietatea sa emolientă ajută la menținerea pielii bine protejată de uscăciune. De asemenea, a fost utilizat în ca ulei de bază în medicamente tradiționale și aromoterapie, în industria farmaceutică și cosmetică.

Care sunt alimentele bogate în fier , un nutrient foarte important

Pâine de casă cu mix de semințe

Vremuri interesante ce ne îndeamnă la alte obiceiuri au dus la prezentarea acestei rețete de pâine de casă cu mix de semințe.

Am pe blog rețeta ce îmi este tare dragă și la îndemână, de la care am pornit varianta aceasta de pâine de casă- Focaccia cu ulei de măsline.

Câteva ingrediente le-am modificat și unele le-am înlocuit. Făcusem prima tură de pâine seara și a doua zi am refăcut pentru a nota gramajele. Și bine am făcut. Căci este atât de delicioasă când este proaspăt scoasă din cuptor…

La această rețetă, cât și la cele mai delicate de prăjituri, apelez negreșit la cântarul electronic de bucătărie! Vezi ofertele speciale de aici!

Pe lângă rețeta de pâine și focaccia, mai am și o rețetă ce o recomand- Chifle cu susan.


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  7. Caerleon

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