* images are symbolic.
BREAKFAST FOR TWO:
The yolk is full of significant nutrients that include vitamin E, lutein, zinc and omega 3 fatty acids (DHA). Recent research has confirmed that 1 egg a day raises the level of lutein in our body but does not affect the increase in cholesterol.
INGREDIENTS:
3 large eggs (rich in omega 3 fatty acids)
1 cup (120 ml) chopped orange pepper
1/2 cup (60 ml) spinach
1 spring onion
1 teaspoon freshly chopped dill
1 tablespoon extra virgin olive oil
1 tablespoon milk
Season to taste with salt, black pepper
PREPARATION:
1. In a bowl, mix eggs, dill, salt, pepper and milk.
2. Add extra virgin olive oil to the pan and add chopped spring onions, peppers and simmer for about 1 to 2 minutes. Then add the spinach and stir until softened.
3. Combine vegetables and eggs. Bake without stirring for about 5 min. In an armored pan. Then turn over and bake for about 2 minutes and on the other side.
Snack: Chia pudding
Goji berries are an excellent source of zeaxanthin and enrich this meal with essential carotenoids.
INGREDIENTS:
1 cup kefir
30 g strawberries
1 tablespoon chia seeds
Ceylon cinnamon on top of a teaspoon
1 teaspoon honey
1 teaspoon goji berries
PREPARATION: Whisk kefir and strawberries in a blender, add chia seeds, cinnamon and honey. Leave in the fridge for min. 2 hours (preferably overnight) for the seeds to swell.
Before serving, add a teaspoon of goji berries on top.
LUNCH: Salmon and hemp seeds
Hemp and salmon combine to create a dish that contains an excellent ratio of omega 3 and omega 6 fatty acids.
INGREDIENTS:
2 salmon fillets
3 tablespoons hemp seeds
2 teaspoons lemon juice
1 teaspoon thyme
1 tablespoon extra virgin olive oil
PREPARATION: Preheat the oven to 200 ° C. Line a baking sheet with paper. Place the salmon on a baking sheet skin side down. Rub olive oil over each fillet, then season with salt and black pepper.
In a small bowl, mix the hemp seeds, lemon juice and thyme. Cover the top of each fillet with the hemp seed mixture, pressing lightly down to make the mixture stick.
Place the salmon in the oven for about 12 minutes or until the salmon is cooked in the middle. Serve with lemon slices and side dish as desired. My choice is a combination of boiled sweet potatoes, broccoli and lentils.
DINNER: Sardine pate served with integral toast
Sardines are especially rich in omega-3 fatty acids that are not lost during the production of canned fish, so we can say with certainty that canned fish, especially sardines, is an excellent alternative to fresh fish.
INGREDIENTS:
1 can of sardines
30 g butter
2 tablespoons extra virgin olive oil
2 tablespoons orange juice
2 teaspoons parsley
Salt
Pepper
Chilli as desired
PREPARATION: Put all the ingredients in a chopper and chop to a fine structure of pate. If necessary, add more orange juice to make the pate have a more silky texture.
Bon appetite!
ANGELINA PAIĆ, dipl.ing.preh.teh., Univ.spec.nutr.
university specialist in nutrition
For more tips and recipes, follow Angelina on Instagram: @nutricionisticaangelina
