5 Simple recipes for healthy dishes for Runners

Boiled potatoes are far from the only option.

Every day to come up with what to cook this time is not an easy task. And during fasting, it is further complicated by the fact that most of the products have to be excluded from the diet. In order not to sit on one potato, we have collected some simple and healthy recipes. They even have dessert!

Bean cutlets

You will need:

  • a can of canned red beans - 400 g (the weight of the beans themselves is 220 g);
  • onion - 1/2 pc.;
  • garlic - 1 clove;
  • egg - 1 small (1/2 large or medium);
  • cheese - 40 g;
  • semolina - 3 tbsp. l.;
  • salt;
  • pepper.

First you need to drain the water from the beans, and then boil it - this is the fastest cooking option. Finely chop the onion and garlic, grate the cheese. Mix everything except cheese and semolina in a blender and chop. Then add these two ingredients. The consistency should be like thick sour cream. Leave for 20 minutes so that the semolina has time to swell.

Then carefully place the cutlets on the heated pan with a tablespoon. The first side needs to be fried under the lid so that everything inside is well baked, and then turn over and fry without the lid.

You can serve with your favorite sauce.

Charlotte with jogurt

You will need:

  • medium eggs - 4 pcs.;
  • jogurt- 110 g;
  • applesauce - 120 g;
  • flour - 170 g (80 g rice + 90 g wheat);
  • baking powder - 1 tsp;
  • cinnamon - 1/2 tsp;
  • medium apples - 2 pcs.;
  • a pinch of salt.

First, turn on the oven to 180 degrees. While it is warming up, separate the yolk from the protein. Add jogurt and applesauce to the yolks. Mix it all with a whisk, sift the flour along with the baking powder, cinnamon and salt. Mix again. Beat egg whites to peaks, gently fold into batter.

Then peel the apples and cut into cubes, then add them to the dough and mix. Put the dough into a mold (silicone with a hole in the middle is best) and send it to the oven for 40 minutes. You can test for doneness by piercing the cake with a toothpick.

Lean cabbage rolls with mushrooms

You will need:

  • white cabbage - 700 g;
  • carrots - 240 g;
  • champignons - 220 g;
  • rice - 200 g;
  • tomato paste - 140 g;
  • onion - 150 g;
  • vegetable oil - 80 g;
  • pepper;
  • salt;
  • other spices to taste.

Place a small head of cabbage in a pot of boiling water, as long as the water completely covers the vegetables. Cook for approximately 5-7 minutes. Then cool and cut the sheets. Use a kitchen hammer to beat off the thickenings on the leaves - if it is not there, you can simply cut it off.

Boil the rice, but not until fully cooked. Finely chop the mushrooms and fry in a frying pan with oil. Peel the carrots and onions, also finely chop and fry until soft. Add tomato paste and fry for another five minutes. Mix mushrooms with rice and half of the fried vegetables, salt and pepper - the filling is ready.

Put the resulting mixture on cabbage leaves and form cabbage rolls, folding the leaves into envelopes. Put the remaining leaves on the bottom of the pan, where the cabbage rolls will be stewed: they should be folded tightly to each other. Put the onion and carrot dressing on top, salt and pepper again and pour in the cabbage broth that remained after the head of cabbage was boiled. Cook cabbage rolls over medium heat for 15-20 minutes until tender.

Cream soup with chickpeas and vegetables

You will need:

  • dry chickpeas - 200 g;
  • water - 800 ml;
  • celery stalks - 2-3 pcs.;
  • pickled cucumbers - 3 pcs.;
  • tomatoes - 4 pcs.;
  • bulbs - 2-3 pieces;
  • vegetable oil - 2-3 tbsp. l.;
  • several sprigs of parsley;
  • salt to taste;
  • ground black pepper to taste;
  • a pinch of ground paprika.

Rinse chickpeas and leave overnight. Drain the liquid, then rinse again and put in a saucepan. Pour in water, bring to a boil and cook until soft. A little chickpeas can be set aside for decoration - fry this part.

Cut the celery, cucumbers, peel the tomatoes and cut into medium pieces, and the onion into rings. Fry the onion in hot oil for about 10-15 minutes. Then put the cucumbers to the onion and fry a little more, then add the celery and tomatoes. Cook, stirring occasionally, until the liquid has evaporated.

Transfer the frying to a pot with chickpeas, then add salt and pepper, mix and cook for another 20 minutes. At the end, puree in a blender.

Before serving the dish, you can decorate it with chickpeas, paprika and chopped parsley.

Beetroot salad

You will need:

  • beets - 1 pc.;
  • walnuts - a small handful;
  • prunes - 10 pcs.;
  • salt to taste;
  • pepper to taste.

Boil the beets, cool and grate on a fine grater. Roast the walnuts in a frying pan and crush into small pieces. Rinse the prunes, pour boiling water, then drain the water and cut into pieces. Mix all ingredients, add salt and pepper to taste.