Secrets of a tasty steak from the guru of French haute cuisine

With Alain Ducasse. 44

EDUCATION OF TASTE: recipes for those who want to fall in love with vegetables

In summer easy.

8 berry desserts to 160 kcal

Drinking salad with cucumber and melon stuffed with onions, cherry soup and other hits of the season

It is eaten in Italy

Why inhabitants of the Apennines with not fattening. 56

Menu. Lose Weight correctly

Number 2, 2013

Issued in June 2010 Periodicity — 4 issues a year

ELENA Pikalova — and. about. Chief Editor

Elena Kvashnin — Editor

Jeanne Lipatov — designer Mikhail Ginzburg — scientific editor PÄIVI BOYAHCHAN — Director of the Club «Lose Weight correctly», the editor recipes ELENA Ledeneva — corrector


CJSC «Publishing House of the magazine» Health «

Publisher —

CJSC «Publishing House of the magazine» Health «

TATIANA EFIMOVA — president of the publishing house of the magazine «Health»

Irina Sidorova — CEO

Alexander Merkulov — Deputy Director General for the dissemination YURI Balushkin — Director of Development

DARIA races — the director to work with advertising agencies

ALEXANDER Korduban — Managing Director

NATALIA AFANASIEVA — Advertising Director

OLGA GURIEV — Head of sales support

ELENA Zhironkin Ekaterina Kireeva

PAUL Boulder — advertising manager

SERGEY SHPUGA — Head of Information Technology

Editorial office and the publisher 127994, GSP-4, Moscow, the paper passage, 14, p. 1, e-mail:


For more information — (499) 257-41-56

Distribution Division —

(499) 257-30-39 (499) 257-33-18

Service advertising —

(499) 257-09-02 (499) 257-10-98

Fax: (499) 257-13-43


Certificate of registration

PI number FS77-39020 on March 2, 2010

Printed by Forssa Print Tampere Oy, Hietalahdenranta, 17, FI-00180 Helsinki, Finland,

Circulation LLC 100 copies. Signed print 15.05.2013

Free price

The editors do not have the ability to enter into correspondence, not reviewed and does not return it ordered the manuscript and illustrations. Editors are not responsible for the content of advertising material. Reprinting and any use of materials or their fragments is possible only with the written permission of JSC «Publishing House of the magazine» Health «.

Representative of the authors of publications • ZAO Publishing House of the magazine «Health».

About JSC «Publishing House of the magazine» Health «, 2013

Hooray! We have 3 years! When this project began, we were a bit worried that the recipes of dishes pohudatelnyh quickly run out … but it turned out that way to cook tasty, but healthy food in abundance. Cook with us, prepare yourself! And lose weight!

Prohibitions in the «Lose Weight correctly» not — aware of this, our regular readers. For those who first discovered «menu. Lose Weight correctly «, it will certainly be a surprise. Our main principle: healthy food should be tasty!


Anyone who wants to get rid of excess weight, regardless of the number of extra kilos.


First of all, to limit the amount of fatty foods. Instead of a 30% cream will take 15%, cheese and milk — skim, even glazed curds can not find 20-26% -s ‘, and 10-12% -s’. In our recipes we use lighter products.





Every day — breakfast, lunch and dinner, plus two or three snacks. In order to maintain the tone and energy of active burning need to have small portions but frequently.




Half of the plate should take vegetables, a quarter — protein foods (meat, fish, beans), a quarter — complex carbohydrates (cereals, pasta). It is important for both lunch and dinner.

What are points that are mentioned in each recipe? For successful weight loss need to «eat» from 20 to 30 points per day depending on the age, initial weight and physical activity. 25 points diet works great for everyone. But every 10 years, more than 30, you can take one score (with age metabolism slows down), and for every 10 kg over 80, on the contrary, add (to maintain a large body requires more energy at rest).

The best recipes, for those who follow WEIGHT

Index recipes

8 Onion soup

8 Warm cabbage salad

9 Salty cake with cucumber

10 Warm salad of paprika

11 Broccoli GFCF

11 Potato and vegetable puree

12 Risotto with celery and shrimps

Appetizers, salads

16 Salad with shrimp and noodles

17 Salad with fish

17 Tabbouleh with buckwheat

17 Salad with couscous

18 Rice salad with tuna

18 Chicken salad with apples

19 Salad of green beans

19 young cabbage salad with ham

20 Salad with brie cheese and strawberries

21 Drinking salad with cucumber and melon

21 Arugula salad with buckwheat


22 Cream of carrot

22 Cauliflower soup with cheese

23 Tomato soup with prawns

23 Soup «Pomidorka»

24 Soup «Cherry»

24 beetroot soup with meat

25 okroshka on kefir

25 Mushroom hash


26 apples and salmon

27 with arugula and peas

27 With spicy greens

27 With zucchini and eggplant


Recipes reader s.29-30


32 Skewers of salmon

32 Fish in envelopes

33 Pepper Ham

33 Fish on the grill

34 Grilled Chicken

34 Skewers of turkey with apples

34 Chicken with spices

35 Kebab of turkey

35 Roasted Vegetables

36 Beef a la Lindstrom

37 Terrine of minced meat and cabbage

Delicious. Easily. Useful. Available. Securely.



C 56-61

Salad with shrimps and noodles

C, 16


With lemon and mint with. 4

Savory muffins. 55

37 Stuffed onions

38 Cabbage envelopes

39 Roll of fish omelette


40 Rice with beans

40 Madzhadra

41 Spicy rice with lemon and mint

42 Lahanorizo



Veal with 47 baby carrots

48 vegetable stew with raisins and nuts


50 Raspberry ice cream with cinnamon

50 Raspberry Sorbet with cranberries

51 Yogurtovoklubnichnoe cream

51 Smorodinovoananasovoe cream

52 Strawberry with pepper

53 Strawberry with cream cheese and jelly

53 Strawberry liqueur

53 Strawberry granola

54 Carrot cake

55 Savoury muffins

55 Summer cheesecake

55 squares in a hurry


62 Milkshake

63 Soup veloute of celery

63 Grilled Chicken in south


Dish on every day

It is useful for the heart

A festive meal

Suitable for diabetics


The number of ingredients

Cooking time


Our entire Vegetables

They are rich in vitamins and low in calories. Losing weight can be there as you want! But why do so many can not establish relations with the «silo» as they often pejoratively referred to as herbs and vegetables?

10 reasons to love them

1 They contain many essential vitamins, minerals and trace elements.

2 Vegetables prevent diseases of the cardiovascular system and reduce the risk of cancer.

3 vegetables lot of crude fiber. They not only improve digestion but also removed from the body «bad» cholesterol.

4 low-calorie vegetables, so help you lose weight and maintain weight. In a handful it contains only 25-40 calories.

8 vegetables rich in vitamin C. It gives vitality and improves the immune system.

9 Vegetables are a great snack.

10 Thanks vegetables can without sacrificing flavor reduce calorie main dishes. A couple of handfuls added to any dish, reduce its calorie immediately by 20-30%.

5 With green vegetables can reduce the amount of salt in food. This helps to lower blood pressure.

6B vegetables no fat and cholesterol.

7Ovoschi rich in complex, slowly absorbed carbohydrates. They maintain blood sugar levels and therefore help manage hunger.

6 handfuls DAY

The day is recommended to eat 500-600 grams of vegetables. Such an amount many scares. And in vain, because in practice it means 5-6 handfuls of which can be divided into several doses throughout the day. This carrot, tomato, pepper, a handful of lettuce. These 500-600 g also includes berries and some fruit. Consumption should last a little narrowing because they contain sugar (fructose). A serving of fruit — is one apple. 2 kiwi or grapes 10-15. Vegetables and berries help to reduce calorie and fat content — is not an excuse to eat more of them? They also lower blood cholesterol, but because they contain potassium help to regulate blood pressure.


According to the 2003 European leaders vegetable consumption were all the southern Mediterranean countries (Greece — 1200 g, Italy — 850 g, Portugal — 810 g). I Liked a lot of vegetables in the diet of Central European nations (Netherlands — 600, France — 650 g, Germany, Switzerland and Belgium — 550 g). In Scandinavian countries, the consumption of vegetables has increased in recent decades (Denmark — 680 g, Sweden and Norway — 530 g). Standards vegetables nedobirayut in Latvia, Ukraine and Finland (420 g). The Russians — in the end of the list. We eat them no more than 400 grams per day. It averaged data. They mean that in some families eat a lot of vegetables, in others — may not use them at all.


All plants contain flavonoids. These natural substances give the plants, their flowers and fruits painting, protect against radiation and help to reproduce. In total there are more than 600 different flavonoids: anthocyanins, hesperidin, icarin, kaempferol, quercetin, luteolin, myricetin, naringin and others. The most popular sources of flavonoids — onions, apples, berries, cauliflower, citrus fruits, nuts, tea, grapes, cocoa beans and coffee. In the mid-90s conducted numerous studies in which have been proven antioxidant properties of these natural compounds. The word «antioxidants» on everyone’s lips, but not everyone knows how important they are to your health. The fact that in the body constantly occurring oxidation, resulting in a so-called free radicals — compounds that damage and destroy healthy cells that leads to disease and aging. The task of the body — as much as possible to neutralize the action of hazardous substances. It is here that come to the rescue and anti-oxidants! They prevent the formation of free radicals or alter them in a less harmful form. The best known antioxidants — ascorbic acid, beta-carotene, lycopene and polyphenols (tannins, anthocyanins and flavonoids). Our body itself can produce antioxidants, but some of them, such as flavonoids, we must get to the food — the goal-nozernovymi cereals, fruits, berries, vegetables. By the way, it is still among academics there is no consensus about whether vitamins, trace elements and minerals production factory to be as effective as the ones we get from food.

If the berries and roots retained their color during storage, it is said that the quality of the product remains unchanged. The colors of the plants are very sensitive to light and acidity. The process of browning plant suggests that its compounds irrevocably begun to decompose. From ancient times, the person is able to prevent deterioration of acidity regulators, such as citric acid or sulphide sulfur. The latter are widely used for the preservation of natural color in the dried fruit.

Even more unusual recipes from ordinary seasonal vegetables you will find in the journal «Lose Weight correctly» №6, 2013.

To the forest berries

With berries we obtain not only the vitamins, but the minerals, flavonoids and valuable oil contained in the seeds. The benefits of berries, traditional medicine knew for a long time. In recent years, it has received scientific evidence.

It has long been known that blueberries useful for the eyes and improves vision, and cranberries prevents the growth of bacteria and is indicated for colds and diseases of the urinary tract. University of Helsinki scientists were able to prove the benefit of other berries. They found that cloudberries, lingonberries and white currant prevent the development of colon cancer. Berries recommend eating fresh or frozen — so they retain a maximum of useful properties. By the way, to see the packaging of yogurt or ice cream information about. they contain E163, do not panic. This food coloring plant, which gives the products shades from lilac to purple. It is obtained from the peel of black currant or purple grapes, ie E163 — useful flavonoid!


If the daily menu includes vegetable products of different color groups and yellow, orange, red, blue, purple, green, white, brown and black — we have everything you need.


Beta-carotene carrots colors orange and paprika — to yellow. Because beta-carotene our bodies synthesize vitamin A, which is essential for healthy skin, eyes and mucous membranes. Due to vitamin C, citrus fruits give us the strength and energy, improve immunity. Incidentally, in the sea buckthorn and cloudberry vitamin C significantly greater than citrus. Worth a try as yellow and orange varieties of lentils.


Red tomatoes, peppers, lots of berries, watermelon, papaya, wild rose, red grapefruit and orange carotenoids give. They are necessary for the health of the heart and blood vessels. Some of them are precursors of vitamin A in tomatoes, guava and watermelon also contains lycopene -Substance, the lack of which increases the risk of cardiovascular disease and prostate cancer. It is believed that the evaporation increases the content of lycopene. Thus, in its fresh tomatoes about 50 mg / kg, the ketchup-up to 140 mg / kg, and tomato paste -up to 1500 mg / kg. However, losing weight ketchup is better not to get involved, as it has a lot of sugar.

Purple beet gives natural dye betalains. Special health benefits from it is not, but the great clear coat beets source of folic acid required for the formation of red blood cells.


And purple

Blue and purple colored plants are produced by anthocyanins and phenolic compounds. These substances — powerful antioxidants that slow the aging process and the development of certain diseases. The more intense the color, the more useful they are. That’s why you need to eat black currants, blueberries and blackberries. At the blueberry contains lutein, a positive effect on eye health. Moreover, it is also a source of anthocyanins and eggplant. Blue and purple colors are easily destroyed in the cooking process, so it is best to eat them fresh or frozen. Many flavonoids in red wine, but it is useful only at a reasonable consumption of — not more than 150 ml per day.


Green plants contain chlorophyll. That green vegetables occupy the top places in the ranking of the healthiest vegetables. They are low in calories and rich in vitamin C, lutein and indole compounds. It is believed that lutein prevents the development of ocular diseases including katrakty and indole compounds within the composition of all varieties of cabbage, particularly broccoli and watercress, radish, radish, rhubarb, effective for the prevention of cancer, and even strengthen bones. Avocado — a valuable source of potassium and polyunsaturated fatty acids. Very dark green plants such as spinach and parsley, contain a lot of vitamin K, which is needed for strong bones, blood, prevention of cancer and eye diseases.


The white plants antioxidants also occur, but not in the form of colored compounds. The most famous of them -kvertsetin and allicin contained in onions and garlic. They possess antiviral and antibacterial properties. Food black — fashion trend. For black plant products are black lentils, beans, sesame. Thus, black beans contain 15-25 g of fiber, while the red and white, from 6 to 13 g brown leader among vegetable products — cocoa beans, containing antioxidants and tryptophan, which prevents stress, and provides a good mood . However, after the processing of which chocolate is obtained which can hardly be attributed to the products of vegetable origin. But there are also brown beans, chestnuts, walnuts. In the past a lot of protein, but too much fat, so they should be eaten in moderation, balancing the health benefits of a risk for the figure.

WARM cabbage salad

In each portion: 1.5 points, 100 kcal and 5 grams of fat.

NEED • 300 grams of red or white cabbage 2 medium carrots, fennel 100 g (can be replaced by stem or root celery), 1 green pepper, 1 onion,

1/4 chili pepper, 2 tbsp. l. vegetable oil 3 tbsp. l. chopped herbs (parsley, basil), salt to taste.

For the sauce • 200 g of natural yoghurt (up to 3.2% fat), 2 tbsp. l. light mayonnaise (40% fat), 2 h. L. mustard, 1 tbsp. l. lemon juice, a pinch of cayenne pepper.

WHAT TO DO • Onions and chili pepper finely chop and sauté in oil. Shred cabbage strips, carrots — julienne fennel and paprika — cubes. Add to the onions and simmer 10 minutes, stirring occasionally. Season with salt. Put in a salad bowl and pour the sauce by mixing all ingredients. Garnish with herbs. Salad can also submit and cold.


In each portion: 3.5 points, 170 kcal and 5 grams of fat.

NEED • 400 g onions, 100 g shallots 1 stalk leek 3 cloves garlic, 1 tbsp. l. flour, 1 liter of any broth (meat, fish or vegetable), 2 cloves bud, 1 tbsp. l. chopped fresh thyme, 2 tbsp. l. port or madeira, 2 toast, whole wheat, 40 grams grated cheese with fat content of not more than 17%, salt and pepper to taste.

WHAT TO DO • All onion cut into thin half-rings and sauté in butter in a saucepan with a thick bottom. Pour the flour, stir and stir, pour the broth in small portions. Add cloves, thyme and pepper, salt. Cook, covered over low heat for 40 minutes. At the end pour the wine. Sprinkle grated cheese on toast. Put 2-3 minutes under the grill or in a microwave-ku, the cheese has melted. Cut the toast in the form of triangles. Pour the soup into bowls. Cover with a toast.

SALTY cake with cucumber

In each batch: 2 points, and 100 kcal, 3.5 g fat.

NEED • For cakes: 7 slices of rye bread. For the filling: 250 g skim cheese, 250 g of natural fat yoghurt not higher than 3.2%, 150 g of feta cheese (20% fat) 2 long cucumber (approximately 700 g) for 6 hours. L. gelatin 4 tbsp. l. lemon juice 3 cloves garlic, 4 Art. l. chopped dill and green onions, 2 tablespoons. l. chopped basil and mint, a pinch of black pepper, 2 ch. l. sugar, 1/2 hr. l. salt. To decorate: 1 cucumber, 8-10 olives, sprouts optional.

WHAT TO DO • Cover the form with removable bottom with baking paper. Cut crusts from bread. Tightly lay slices of bread bottom of the form. For the filling: 2 grate the cucumber on a coarse grater, add salt and leave for 2-3 minutes. Then tilt the cucumber in a colander to stack juice. Soak gelatin in lemon juice for 20 minutes. Then mix it with cottage cheese and yogurt, add the cucumbers and diced feta cheese. Grind herbs and garlic, add to the stuffing and mix. Pour the filling on the cake of bread. Cover with foil. Refrigerate 4 hours. Carefully remove from the mold. Decorate the cake slices of cucumber, olives and sprouts.

Warm salad of paprika

In each portion: 3.5 points, 220 calories and 10 grams of fat.

NEED • 6 pieces of different colors of paprika, 1 zucchini (or squash), 2 red onions, 2 cloves of garlic, 3-4 tablespoons. l. chopped green coriander and thyme, 250 grams of cheese suluguni or Circassian.

For the sauce • 3 tbsp. l. olive oil, 2 tbsp. l. balsamic vinegar, 1 tbsp. l. honey, salt and pepper to taste.

WHAT TO DO • Cut paprika identical triangles, zucchini — half-rings 1 cm thick. Cut the onion into 6 equal slices. Grind garlic. Put all the vegetables and herbs in an oven dish. Mix the ingredients for the sauce, pour over the vegetables. Bake them in an oven at 200 ° C for about 20 minutes. Cut cheese slices 1 cm thick and fry without oil in a frying pan, grill for 1-2 minutes. Post, putting cheese on vegetables.

Red paprika give carotenoids. They are necessary for the health of the heart and blood vessels.

Broccoli in Bokeo

In each portion: 1 point, 60 kcal and 2 g fat.

NEED • 800 g broccoli, 1 chili pepper, 1 clove of garlic, a piece of ginger root 3 cm long, 2 ch. L. olive oil, 1 part. l. soy sauce.

WHAT TO DO • Divide the broccoli into florets, cut the stalk into pieces. Heat the olive oil in a wok. Add chopped chili, ridding it of seeds and partitions, garlic, ginger and broccoli stems. Sauté a few minutes, stirring occasionally. Add broccoli florets and continue to simmer for a few more minutes. Add the soy sauce. Serve hot.

Potato Purée

In each portion: 1.5 points, 85 kcal 0.5 g fat.

NEED • 6 small potatoes, 1 medium head cauliflower, 1 cup milk 0.5% fat, 1 onion, 200 grams of sauerkraut without oil.

WHAT TO DO • Boil the potatoes in their skins. Peel. Cook the cauliflower. Potoloch tolkushkoy potatoes and cabbages. Connect them together, add hot milk and beat with a mixer to puree. Onions cut into half rings, and put out a small amount of water. Sauerkraut and add the finely chopped onion in with the mashed potatoes.

Celery is well nourishes and gives us energy, but not the calories.

Celery Calories 180 kcal per 100 grams.

Risotto with celery and shrimps

In each portion: 4.5 points, 255 kcal and 5 grams of fat.

NEED • 250 g shrimps, 5 stalks of celery, 1 medium sour apple, 1/2 stalk of leek, 250 grams of rice, 1 liter of broth (vegetable or fish), a pinch of turmeric, 2 tablespoons. l. vegetable oil 3 tbsp. l. chopped chives (or parsley), 2 tbsp. l. grated Parmesan cheese, salt and pepper to taste.

WHAT TO DO • sliced ​​celery, leeks and apples and brown in a skillet with vegetable oil. Stir, add the rice and fry until it becomes transparent. Add hot broth gradually, waiting to soak the previous batch. Season with salt and add the turmeric. When the rice is almost ready, add the thawed shrimp and obsushennye, herbs and grated cheese. Keep heat for 2-3 minutes. Sprinkle the finished dish with black pepper from the mill.


Ask the Experts

Ask a dietitian

Is it possible to have couscous losing weight? How to get out of the protein diet? Does Kombucha lose weight? On your questions are answered PhD, dietitian, an expert on weight correction Roman TYUTEV.


Nutritionists advise to eat more fish as it contains useful for heart and blood vessels polyunsaturated fatty acids.

I know that they are rich in marine fish. What about the river? In Rechnoi fish polyunsaturated fatty acids (PUFAs) is significantly less than that of sea. However, a large amount of polyunsaturated fatty acids in oily sea fish significantly increases its caloric content. From this point of view it is useful to combine different kinds of fish (including sea and river), for example, on different days of the week, and to get a sufficient amount of PUFAs, and should not exceed the necessary caloric.


On sale there are many new cereals. I really like couscous, everywhere write, that is the product of a healthy diet. But it turns out, it is made from semolina, which is harmful to the «fast» carbohydrates. Probably the best couscous of refuse?


From couscous should not refuse completely, as it is not necessary to discontinue the semolina. You can just translate it into the category of desserts dish and use it in a small amount is not so much to satisfy hunger, but in order to find out the fat content of the resulting cheese, you can use a certain formula: T = M • A: B, where A — mass of milk. B — weight of the obtained curd, M — the percentage of milk fat. T — the percentage of fat cottage cheese.

For example, if we take the 400 g of milk of 2.5% fat content, and it is obtained from 75 g of the finished cheese, the fat content of the cheese will be: T = 2.5 -400: 75 = 13.33%.


I was sitting on the protein diet, lost weight, but cottage cheese, meat and fish is simply can not see. How to get out of such a diet?

Olga, Tula

To exit such a diet is to gradually increase the amount of carbohydrates, particularly complex (vegetables, cereals, meal, pasta), giving a long saturation. To save weight in the future energy contribution to the total calorie content to be distributed approximately as follows: proteins — 12%, fat — 33% carbohydrates — 55%.

BOUILLON where to go?

I’m losing weight, so of protein products often drink boiled chicken breast. I have always a lot of broth. I heard an opinion that is generally better to pour the broth, he allegedly harmful. Is it so?

Veronica. Moscow

For a man who has no serious diseases of the digestive system, the broth is not harmful. Moreover, it is the lack of nutritional liquid food (soups, broths) can cause digestive problems — constipation to accelerate the formation of gallstones. Therefore, broths can be safely used in cooking and use them in writing. Home -Remember that everything is good in moderation.

FROM Kombucha not lose weight

Many people are addicted to the cultivation of tea and milk mushrooms. Is it true that these drinks help to lose weight?

Galina, Pskov

These products do not have a pronounced effect on weight loss. However, they may slightly improve digestion, to be the source of some vitamins. They can continue to take, but to rely on weight loss as a result of this it is not necessary.

Vegetarians TIPS

I am known that beans beans, like peas and lentils refers to the protein products. And in the blades beans and peas — it’s vegetables or protein, too?

Catherine, Krasnodar

Of course, this vegetable. They do contain a sufficiently large amount of protein but the protein is not absolutely complete, since it does not contain all amino acids necessary for a person. Therefore, beans, peas and lentils can not be completely and permanently replace animal protein in the diet.

BRAN not guilty

On the advice of the magazine began to use bran bread as a source of fiber. And faced with this unpleasant problem, as constipation. What’s the matter?

Perhaps for constipation there are some other reasons, such as reducing the total amount of food, the lack of food in the liquid food (soup), goiter, or intestinal motility disorders. To solve this problem, better to see a gastroenterologist.

You too can Ask our expert. Mailing address:


Serving hearty salad — with chicken, fish or grains — could easily replace a main dish for lunch or dinner. Especially in hot weather, when you want something light.

Salad with shrimps and noodles

In each portion: 3 points, 180 kcal and 3 g of fat.

NEED • 200 g cooked frozen shrimp, 1 medium cucumber, 3 cups water, 200 g frozen green peas, 50 grams of thin rice noodles, 2 grapefruit.

For the sauce • 1 tbsp. l. sweet chili sauce, 1 ch. l. grated or ground ginger, 1 hr. l. soy sauce.

WHAT TO DO • Thaw shrimp. Boil water in a saucepan and cook peas in it for 3 minutes. Remove the pan from the heat, add the rice noodles, let stand, drain. Then put peas, noodles and shrimp in a bowl. Add pre-peeled and sliced ​​grapefruit, chopped cucumber. Prepare the sauce by mixing all the ingredients and fill them salad.


Each serving: 1.5 points, 100 calories of fat from r.

NEED • 250 g boiled fish (or 1 can of salmon, tuna or mackerel in their own juice), 200 g sheet or iceberg lettuce, 2 cucumbers, 1 tomato, 1/2 grapefruit, 1 red onion, 1 tbsp. l. vegetable oil.

WHAT TO DO • In a large shallow bowl put layers coarsely chopped lettuce, sliced ​​cucumber and tomato circles, pieces of fish, onion rings, slices of peeled grapefruit films. Drizzle with oil.

Tabbouleh with buckwheat

In each portion: 2.5 points, 155 kcal and 5 grams of fat.

NEED • 1/2 cup water, 1/2 cup of buckwheat, 4 tomatoes, 1 medium cucumber, juice of 1/2 lemon, 2 tbsp. l. olive oil, 1/2 cup chopped fresh herbs (mint, basil, parsley), 150 g arugula.

WHAT TO DO • Cook the buckwheat in boiling water for 1 minute, then remove the pan from the heat, cover and infuse for 3 minutes, but no longer. Then put in a deep bowl. There also add other ingredients, previously finely chopped tomato, cucumber and arugula. Mix well.

Salad with couscous

In each batch: 2 points, and 120 kcal, 2.5 g fat.

NEED • 150g couscous, 1 cup water, 3 tomatoes, 1 red onion, 2 tbsp. l. olive oil, lemon juice Vi, a bunch of parsley, a pinch of salt, freshly ground pepper to taste.

WHAT TO DO • Boil water and pour over the couscous. Cover, 5 minutes to mix with a fork so it was crumbly. Tomatoes cut into small cubes, chop the onion and parsley. When the couscous has absorbed all the water, mix it with vegetables and herbs, season with olive oil, lemon juice, salt and pepper.


Appetizers, salads


Each serving: 2.5 points, 150 calories of fat from r.

NEEDED • 2 bunches of lettuce, boiled or baked chicken breast (400 g), 2 green apples, 100 grams of fresh mushrooms, 4-5 stalks of green onions, 1 tbsp. l. almonds, a few sprigs of mint, salt and black pepper to taste. FOR FILLING • 1/4 cup lemon juice 1 tbsp. l. vinegar, 2 tbsp. l. sugar.

WHAT TO DO • Chicken fillet cut into cubes, peeled and seeds of apples — slices, mushrooms — thin slices. Lettuce break hands. Green onions chop. All combine in a bowl, add the almonds, salt, pepper and stir. Mix ingredients filling, pour the salad and sprinkle with mint leaves.

Rice salad with tuna

In each portion: 3 points, 178 kcal and 5 grams of fat.

NEED • 200 g canned tuna in its own juice, 1 red bell pepper (80 g), 1 yellow bell pepper (80 g), 1 small eggplant (100 g), 1 can of green peas (120 g), 1 cup of rice. FOR FILLING • 1 tbsp. l. vegetable oil, 1 tbsp. l. white wine vinegar, 1 salted or pickled cucumber (70 g), a few drops of Tabasco sauce.

WHAT TO DO • pepper and eggplant baked whole in the oven. Pepper remove seeds, peel, eggplant cool. All coarsely chopped. Boil the rice, rinse with cold water and allow to dry. For the filling mix the vinegar, vegetable oil and Tabasco with finely chopped cucumber. In a bowl put the rice, roasted vegetables, green peas (drained liquid) and mashed with a fork tuna. Season, stir and serve.

SALAD Green beans

Each serving: 3.5 points, 220 calories and 4g of figs.

NEED 500g green beans, 2-3 onions, ‘cup of walnuts (40 grams), 1 tbsp. l. white wine vinegar, 1 ch. l. vegetable oil, 2 tablespoons. l. finely chopped parsley, cilantro and dill, 1/2 ch. l. red pepper and ground coriander, 1 to 2 cloves of garlic, a pinch of salt.

WHAT TO DO • bean pods break in half and boil. Finely chop the onion and blanch in a deep frying pan with vegetable oil and 2-3 tbsp. l. water over low heat, covered until tender. Nuts and crushed garlic, mix with herbs and spices, vinegar and salt dissolve. Beans Mix with onion and season with peanut sauce.


In each batch: 2 points, and 130 kcal, 2.5 g fat.

NEED • 300 g of young cabbage, 100 grams of lean ham (or meat), 1 salad onion (red or white), 1 can of canned corn (200 g), 2 slices of grain bread, 1 ch. L. vegetable oil, a pinch of sugar, salt and pepper.

FOR FILLING • 3 tbsp. l. red wine vinegar, 30 g low-fat soft cheese (like Adygei).

WHAT TO DO • Shred cabbage. Ham cut into thin strips, onion — diced. Dry bread in the oven or toaster and grate. In a frying pan with nonstick fry onions in butter. Then add the corn and gravy 1-2 tbsp. l. water, simmer on low heat for a few minutes. Then add the vinegar, sugar, salt, pepper and ham. Stir, hold on the fire for another 2 minutes.

Make dressing, mash the cheese in the wine vinegar. On the a la carte dish put shredded cabbage on it — the mixture from the pan. Pour sauce on top and sprinkle with bread crumbs. Serve immediately.

This salad is equally tasty and hot and cold.



Calorie reduced by 75 calories and 8 g fat on if do one spoon of oil!


Modest leaf vegetable gave the name of a huge section of cooking. and now often referred to as a salad dish without a single green leaf. In summer, it’s time to restore justice: making a salad with a salad!

With brie cheese and strawberries

In each portion: 7.5 points, and 380 kcal, 23 g fat.

NEED • 150 grams of green salad (lettuce), 200 g strawberries, 100 g brie cheese, 2 tbsp. l. olive oil, 1 tbsp. l. balsamic vinegar, 1/2 ch. l. sugar.

WHAT TO DO • Wash strawberries, cut into quarters, green salad — strips, brie cheese — cubes. Put everything in a deep dish, stir and fill with sauce. For the sauce, mix the oil, vinegar and sugar.

With peach and nuts

In each portion: 1.5 points, 90 kcal, and 1 g of fat.

NEED -250 grams of salad or a mixture of different types of lettuce, 2 cups raspberries 2 peaches, 2 spring onions, 10 halves of shelled walnuts.

FOR FILLING -1 hr. Liter. sugar, 2 tbsp. l. berry liqueur, 1/2 sweet white onion, 2 tbsp. l. soft fat-free yogurt, 1 tbsp. l. white wine vinegar, 1 tbsp. l. honey, 1 hr. l. mustard, freshly ground black pepper, salt.

DRINKING Salad with cucumber and melon

In each portion: 1 point, and 67 kcal, 3.5 g fat.

NEED 10-12 lettuce, 1 cucumber, 100 g pulp melons, 1/2 ch. L. olive oil 3 tbsp. l. water, salt and lemon pepper to taste.

WHAT TO DO • Peeled cucumber and melon pulp cut. All the ingredients in a blender to grind pepper, salt Serve in glasses.

RUKKOLA with buckwheat

In each portion: 1.5 points, 92 kcal and 5.5 g fat.

NEED • 1 large bunch of arugula, cucumber 2 small, 2 medium tomatoes, radish 5-6 pieces, 50 g of boiled buckwheat, a few sprigs of cilantro and dill, 1 ch. L. pink pepper, 2 tbsp. l. pumpkin oil.

WHAT TO DO • Wash and dry the arugula. Cucumbers and tomatoes cut into cubes, radishes — thinly. All put in a salad bowl. Add boiled buckwheat and chopped cilantro and dill. Sprinkle with pink pepper, polittykvennym oil.


Freezing DETAILS

On a hot summer day, the thought of nourishing borscht plate, boiling or hearty flavored rassolnik causes unpleasant associations. How about a light cold soup? Make it a snap.

Cream of carrot

In each portion: 1 point, 50 kcal fat and 1d.

NEED • 1 small cauliflower (500-600 g), 150 g of low-fat cottage cheese, 1 onion, 2 cups of 0.5% milk, 1 ch. L. vegetable oil, parsley, salt to taste.

WHAT TO DO • Finely chop the onion and sauté in oil. Pour water or broth, bring to a boil. Add parsed into florets of cauliflower and cook on low heat. When the cabbage is tender, the soup to cool to room temperature. Cottage cheese with milk to whip in a blender, add the resulting mass into the soup and stir again. Cool and pour into bowls and garnish with fresh parsley.

Cauliflower soup with cheese

In each batch: 2 points, 125 kcal and one gram of fat.

NEED • 1 small cauliflower (500-600 g), 150 g of low-fat cottage cheese, 1 onion, 2 cups of 0.5% milk, 1 ch. L. vegetable oil, parsley, salt to taste.

WHAT TO DO • Finely chop the onion and sauté in oil. Pour water or broth, bring to a boil. Add parsed into florets of cauliflower and cook on low heat. When the cabbage is tender, the soup to cool to room temperature. Cottage cheese with milk to whip in a blender, add the resulting mass into the soup and stir again. Cool and pour into bowls and garnish with fresh parsley.

Cream of carrot

In each portion: 1 point, 50 kcal fat and 1d.

NEED • 400 g carrots 2 cups of water, 200 g of natural low-fat yogurt, 1 small onion, 3-4 stalks green onions, 1/2 ch. L. ground cumin, salt to taste.

Carrots cut into slices, onion — diced. Vegetables folded into a saucepan, add water or broth and cook until the carrots are tender. Drain and pyurirovat in a blender. Add yogurt, cumin, salt and mix well. Put 2 hours in the refrigerator, pour into bowls and sprinkle with finely chopped green onions.


In each portion: 3 points, 180 kcal and 7 grams of fat.

NEED 500g cooked peeled frozen shrimp salad, cucumber 100 g, 70 g onions, 100 grams of peppers, 1/4 avocado (40 g), 500 ml of tomato juice, 1 clove garlic, 1 tbsp. l. vegetable oil, 3-4 tablespoons. l. lemon juice, 1/2 bunch coriander, zest of 1 lemon, salt to taste.

WHAT TO DO • Cucumber peel, remove seeds from peppers. All the vegetables are finely chopped, add to the pan and pour the tomato juice. Add salt to taste, add the vegetable oil, stir and refrigerate for 2-3 hours. Shrimp defrost and left at room temperature or shifting out of the freezer compartment of the refrigerator in general. Then drain the excess water and sprinkle them with lemon juice. Avocado peel and finely chop. In each plate put 3-4 Art. l. shrimp and 1-2 hours. l. avocados, pour tomato juice and garnish with coriander and lemon zest.

SOUP «tomatoes»

In each portion: 3 points, 180 kcal and 1.5 g fat.

NEED • 1 liter of tomato juice, 250 grams of fat-free yogurt, 1 tbsp. l. lemon juice, 1 hr. l. sugar, 1 boiled egg, salt and pepper to taste, a little bit of any greenery.

WHAT TO DO ■ Low-fat cottage cheese whipped into a blender with tomato juice, add sugar, salt, black pepper, lemon juice and let stand in refrigerator for an hour. Serve sprinkled with chopped greens and put in each bowl 1/4 eggs.

Tomatoes contain vitamin C, K, B, niacin, folic acid, calcium, sodium, potassium, magnesium, iron, chlorine, phosphorus, sulfur, silicon, and iodine.

Particularly useful are the seeds of tomatoes: they are rich in vitamin Ps, which effectively combats thrombosis.

Thanks tomatoes potassium strengthens the heart muscle, lower blood pressure and intracranial.

Tomatoes are rich in pectin, which lowers cholesterol.

Lycopene reduces the risk of cancer. The tomatoes him more than watermelon, apricots and grapefruit.

Dish of tomatoes increases the resistance of the skin to the sun and slow down the photoaging.

From cooking tomato useful properties are not reduced, and sometimes even increase.

Tomatoes contribute to the production of serotonin (a «happiness hormone»), which, among other things, relieves headaches.

Tomatoes are essential for losing weight: their constituent chromium promotes rapid saturation.

SOUP «Cherry»

In each portion: 1.5 points, 100 kcal and 1.5 g fat.

NEED • 400 g cherry, 1 ch. L. potato or corn starch, 2 cups of water, 1 -2 hours. l. sugar, lemon juice 12, 250 g of natural yoghurt or sour, a little ground cinnamon.

WHAT TO DO • wash cherries, remove pits. Sprinkle with sugar, and leave at room temperature. Water boil. In a small bowl dissolve the starch, add 3-4 tablespoons. l. Cold water. Starch mixture to pour a thin stream into boiling water. Stirring constantly, bring to a boil, add the lemon juice, cherries and cook for another 5 minutes. Remove from heat and cool. Add yogurt or sour soup, stir and remove for 30-40 minutes in the refrigerator. Before serving, sprinkle with ground cinnamon.

Beetroot WITH MEAT

Each serving: 3 points, 180 kcal i5g fat.

NEED • 400 g of beet, 250 g lean cooked beef or veal, 4 ch. L. capers, 150 g low-fat yogurt, 100 g of fresh cucumber, 80 g pickled cucumber, 1/2 bunch of dill, zest of 1 lemon, 1 tbsp. l. red wine vinegar, salt and pepper to taste.

WHAT Boil the beets until tender, cool and grate. Wishlist 1 cup beets and mix with 2 ch. L. Caper. The remaining beet grind with coarsely chopped cucumber and dill in a food processor CPU. Pour a little cold boiled water, add lemon zest, vinegar and remaining 2 hours. L. capers and carefully re-grind in a blender. Transfer the puree into a tureen, add the grated beets, sour cream or yogurt, salt and pepper. If the soup turned out too thick, dilute it with water. The meat cut into small cubes and put into the soup. Serve chilled.

And you’re so cold … cold beetroot soup This recipe can be made even more low-calorie, excluding from its membership myachnye products. Beets in a recipe can be used with tops, it contains a large amount of vitamins we need.


The packaging of the yogurt is specified:

Made of milk and kefir fungi to ferment.

The amount of lactic acid microorganisms at the end of shelf life — at least

1 h107KOE / g. The amount of yeast-not less than 1 x 104 CFU / g.

Shelf life-not more than 14 days. Signs CTP certification and GOST R 52093.

Kefir drink called the product prepared using the dry lactic ferment cultures. To taste it resembles yogurt, but its unique healing properties does not possess. Furthermore, kefir product may contain stabilizers and vegetable fats.

Through advertising yoghurt yogurt consumption is reduced. Although useful microorganisms in it is 4-5 times more than yogurt!

Each serving: 2 points; 125 calories and 4g of fat.

Hash on yogurt

Each serving: 2 points; 125 calories and 4g of fat.

NEED 250 ml of 1% Kefi-ra, 100 grams of boiled potatoes, 200 g of fresh cucumbers, 4-foot pen Seele onion, 1 boiled egg, salt to taste.

Potatoes cut into small cubes, cucumber -solomkoy. The egg mash with a fork, chop onion. Put all the products in a tureen or deep bowl, pour chilled yogurt, add 150 ml of cold boiled water, mix well and pour plates.


Each serving: 4 points, 250 calories and 8g of fat.

NEED • 1 liter of kvass, 200 grams of cooked mushrooms, 200 grams of boiled potatoes, 50 g sour cream «Lose Weight correctly» (2 tbsp. L. Nonfat cottage cheese mixed with 2 tbsp. L. Yogurt), 2-3 escape green onions 2 garlic cloves, 2-3 sprigs of dill, salt to taste.

WHAT TO DO • Finely chop the mushrooms, garlic, onion and dill chop. Potatoes cut into cubes. Put all in a tureen or deep bowl, cover with bread kvass, stir, add salt, add sour cream «Lose Weight correctly.»



Universal pasta dish! Cooked quickly, «heard» at different sauces different. Now is the time to prepare them for the summer sauces.

Apples and salmon

In each portion: 5 points, 320 kcal and 9 grams of fat.

It takes 100 grams of light cottage cheese with garlic (13% fat), 100 grams of salted salmon, 1 onion, 1 red bell pepper, 2 tbsp. l. flour 2 h. L. vegetable oil, 2 cups water, 1 sour apple, 2 ch. l. curry 1 hour. L. honey, a handful of chopped dill.

WHAT TO DO • Finely chop the onions and peppers, sauté them with curry in thick-walled pan. All the while stirring, add the flour, add water, bring to a boil. Simmer on low heat for 5 minutes. Add cream cheese and cook, stirring occasionally, until it is completely dissolved. Peeled apples and salmon cut into cubes, put in the sauce, season with honey and dill. Serve with pasta.

With arugula and peas

In each portion: 4 points, 230 kcal and 4 grams of fat.

NEED 150g hand Cola 200 g of fresh-frozen green peas (or fresh), 4 tomatoes, 1 ch. L. vegetable oil, 100 grams of fat-free yogurt, 2 tbsp. l. balsamic vinegar, 1 ch. l. salt, 1/2 hr. l. ground black pepper.

WHAT TO DO • Finely chop tomatoes. Arugula break his arms, leaving a twig to decorate each serving. Heat the vegetable oil, put the arugula and hold a minute on the fire, stirring constantly. Add peas, tomatoes, salt and pepper. After readiness peas — cottage cheese and balsamic vinegar, mix well and serve with pasta and garnish each serving with a leaf of arugula.

With spicy greens

In each portion: 3.5 points, 200 kcal and 5 grams of fat.

NEED big bunch of greens to your taste (basil, parsley, sage, and so on. D.), Peeled 1/4 cup all nuts, 1-2 cloves of garlic, 1 tbsp. l. olive oil, lemon juice to taste, 3-4 tablespoons. l. lukewarm water for 1 hour. L. grated cheese on each serving.

■ WHAT TO DO greens cut as finely as possible, preferably in special mills greenery. Also nuts and crushed garlic. Stirring grinder or blender, gradually, one spoon.

With zucchini and eggplants

Each serving: 3 points, 180 calories and fat Sr.

NEEDED • 2 tbsp. l. vegetable oil 2 onions, 1 carrot, 300 g of eggplant and zucchini, 2 cloves of garlic, 400 grams of tomatoes (or canned tomato pulp), 1 ch. l. salts for 1/4 hour. l. cinnamon and ground cloves, 1 tbsp. l. sugar, parsley or mint sprigs.

WHAT TO DO • Peel and finely chop the onion. carrots, sweet peppers, eggplant and zucchini. Heat the oil in a skillet. Add shredded vegetables and chopped garlic. Sauté a few minutes. Put in a saucepan peeled and finely chopped tomatoes, season with herbs. Simmer over medium heat until tender. Serve with boiled pasta, garnish with parsley or mint.


Readers, stories and recipes that you just read, have benefited from the fact that learned to cheat with them. In a way to give yourself and something meticulously seek change: in food habits, daily menus, in recipes of your favorite dishes.


Each serving: 3.5 points, 225 calories and grams of fat W.

NEED • 1 egg, 50 g of sugar for the sponge cake, 75 g of flour, 600 grams of soft fat-free cottage cheese, 150 ml strawberry yogurt, 100 g of sugar for the filling, 20 g of gelatin, 10 g of vanilla, 500 g fresh strawberries, 1 package jelly cake .

WHAT TO DO • Beat the egg with the sugar into a foam. Enter the flour, knead the dough, pour into the round split mold and bake for 10 minutes at 180-200 ° C until ready cake. Cool it. For the cheese filling pre-pour the gelatin with cold boiled water (50 ml) and left to swell for an hour. Then reheat on the stove or in the micro-volnovke. Beat the yogurt with sugar and vanilla, still whisking, add the cheese. Enter slightly cooled gelatine, stir again. Share on cooled cake and put into the refrigerator for 3-4 hours.

Prepare everything for the top layer of berries: strawberries cut into plates, jelly cook according to instructions on the package. On zagustevgluyu curd fan put a plate of strawberries and pour ready ostyvshim jelly. Put another 2 hours in the refrigerator -up thickened jelly.


In serving this cake calories in 2 times less than in stogrammovoy, chocolate bar. A saturate it better!


The first attempt to lose weight it has taken 19 years. Living hand to mouth gave way to days of complete hunger, I shed 15 kg, managed to buy clothes and smaller … soon hung in the closet. Weight back quickly. During the second attempt will not starve. I reduce portions, often fed, but never eats at night. And the menu has changed considerably from pork declined at all, only chicken, beef and fish. More vegetables, potatoes rare, and, of course, not fried. Portions are not weighed just ate a little bit and waited if satiety did not come, it adds. Sometimes allow yourself something forbidden. After all, if all the time to keep the body in chains, then eventually you pick, and everything will go down the drain. So I pamper yourself occasionally, but usually tolerated, but then received a reward — once a week and get up on the scales happy: minus kilograms, even less! Now her daily menu looks like this: in the morning porridge or cheese cakes, coffee and cheese sandwich; lunch at work — yogurt or fruit; lunch — soup and a serving of meat or fish or soup and groats serving dishes; snack — fruit or tea with dried fruits; Dinner — yogurt or cottage cheese and fruit. Over the weekend, indulge yourself sometimes, good cook with imagination. And she became a confirmed cook just because of weight loss. He used cooking as a diversionary tactic -otvlekayuschy from going to the refrigerator. Photos of dishes are considered, studied the methods of cooking. And then I began to purposefully seek pohudatelnye recipes on the Internet, found to alter or to invent their own. For example, summer cake that it is well facilitated.

Lose weight Tatiana started with 103 kg. Aching feet, and the doctors were offered a choice: to go for surgery or lose weight. The second reason is also formed in a dilemma: to buy a new wardrobe of size 58 or to spend money on weight loss. I chose the latter bought a subscription to the Club class «Lose Weight correctly» and lost weight at 31 kg.

Most of all in the «CP» she liked the absence of prohibitions. Using this rule, it could postroynet and holds the weight, despite the fact that the couple kept nepohudatel-tion habits. For example, afternoon coffee and drinks with your favorite biscuit, but reduced the amount to 1-2 stuff. And sometimes it replaces the cheese biscuits. His it, by the way, can not eat unsweetened, so either add a teaspoon of jam or marmalade crumble. Another pet rescued thesis «no taboos» — mayonnaise. Not accustomed substitutes yogurt and sour cream, and lighter options. «Taste is not the one!» — Insists Provencal defender, but uses it in scanty quantity — one tablespoon. And harmful to figure product helps to register in her home useful pohudatelnye. Thanks Tatiana invented mayonnaise, for example, how to love themselves for unusual artichoke. I cut it somehow greased spoon Provencal, sent in the oven and was surprised how tasty happened. Then add the artichoke was the all vegetable stew. Almost simultaneously with the Jerusalem artichoke has taken root in their home before the hated pumpkin. Tanya experiment with it. He experimented, and now the family appeared the favorite dish of this vegetable — pancakes.

Pumpkin Fritters

In each batch: 2 points, 120 kcal and 5 grams of fat.

NEED • 300 g pumpkin, 150 g apples, 1 egg, 1 tbsp. l. flour, salt and a pinch of cinnamon, 2 tbsp. l. vegetable oil for frying 1 hour. L. powdered sugar.

WHAT TO DO • Pumpkin and apples clean, grate, mix with egg, flour, salt and cinnamon. Spoon to spread on a non-stick frying pan and fry on both sides. From the frying pan to shift to a paper towel to absorb excess fat. Before serving, sprinkle with powdered sugar through strainer.

Another recipe from Tatiana potatoes cut into slices, sprinkle with oil, sprinkle with salt with herbs, stir, put on a baking sheet in a single layer and bake lapped until golden brown. Excellent substitute for fries!


And in life, and cooking, we often act on patterns learned by rote. But try to retreat from them and learn how to cook so that your favorite dishes, staying with you, became less bold and unusual, but the usefulness of the delicious!


And the smoke of the dining us sweet and pleasant …

In an open fire dishes are fried with a minimum of oil or no. Therefore, this method of cooking is attractive to dieters.

SHASHLIK red fish

In each batch: 2 points, 115 kcal and 4 grams of fat.

NEED • 1 kg of lean fillet salmon (chum, pink salmon, coho salmon), 1/2 cup of 1% yogurt, 1-2 cloves of garlic, salt and pepper. Sauce | 250 g low-fat yogurt, 1 tbsp. l. mustard, dill, pickles 1 -2 1/2 red bell pepper.

WHAT TO DO • Prepare the marinade by mixing yogurt with finely chopped garlic, salt and pepper. Fish coarsely chopped, pour the marinade, place in the refrigerator overnight, stir during this time several times. Broil skewers. For the sauce, mix the yogurt with the mustard, add finely chopped dill, cucumbers, sweet pepper, mix well.

required • 2 sea bass for 300-350 g (or the same amount of other fish), 1 fennel, 4 cloves of garlic, 2 tbsp. l. chopped parsley 1 hour. L. salt, 1 h. l. black pepper, 1 tbsp. l. olive oil, 4 slices of lemon.

FISH in the envelope

In each portion: 2.5 points, 150 kcal and 5 grams of fat.

NEED • 1 kg of lean fillet salmon (chum, pink salmon, coho salmon), Vi cup of 1% yogurt, 1-2 cloves of garlic, salt and pepper.

For the sauce 250g low-fat yogurt, 1 tbsp. l. mustard, dill, pickles 1 -2 1/2 red bell pepper.

WHAT TO DO • The fish is cleaned, gut, make 2-3 incisions on each side. Divide the fennel, garlic and parsley into 2 parts, put on 2 sheets of foil. Put the fish on top. Season with salt and pepper, drizzle with olive oil, put on 2 slices of lemon. Fold the foil envelope, tightly connecting the edge. Fry on the grill on both sides.


Each serving: 3 points, 188 calories and 4g of fat.

NEED • 1 kg turkey breast fillet, 500 g onion, 2 boiled potatoes, 1 egg and 1 egg white, 1 bunch of fresh herbs,

2 large sweet peppers, 2 large red onions,

500 g fresh mushrooms, salt and black pepper.

■ For the sauce 250 g of apple puree without sugar, 1 tbsp. l. honey

2-3 boxes cardamom 1/4 hour. L. ground cinnamon, clove bud 3-4.

WHAT TO DO • Grind turkey fillet with onion and potatoes, add egg white and finely chopped greens. Lightly salt and pepper and leave in the refrigerator overnight. Pepper cut into slices, onion rings Tolstoi, mushrooms cut in half. From stuffing sausages molded with wet hands and place mixed with vegetables and mushrooms on the grill. Fry, turning, until cooked. The sauce is prepared in advance: Mix apple sauce with spices and honey, bring to a boil, cool and chill in the refrigerator.

Roasted vegetables

In each portion: 1 point, | 55 kcal 0.5 g fat.

NEED • 3 eggplant, 3 bell peppers, 5 tomatoes, 1 small onion, coriander, parsley and basil, salt to taste.

WHAT TO DO • Eggplant, pepper and tomato bake on the grill. Cool slightly, peel, chop. Mix with chopped onions and herbs, salt.


Minced meat — the ingenious invention of mankind. With beef, we can reduce calorie healthy meat or fish dishes. Add the vegetables, dilute cheese — yummy and enjoy without fear of the figure.

BIF a la Lindstrom

In each portion: 4.5 points, 266 calories and 11 grams of fat.

about; about ©

6 September 30

Ltd. required • 500 g minced lean beef, ‘A glass of water, 2 egg yolks, Vt onions, 150 grams of fresh or pickled beets, 35 g capers, salt, white pepper, 2 tbsp. l. vegetable oil.

What to do • Add minced water and egg yolks, salt and pepper. Grind the onion, beets grate on medium grater. Capers chopping knife. Connect with minced meat and stir. Sformovat small patties and fry until cooked. Serve with pickled vegetables and boiled potatoes.

Terrine of minced meat and cabbage

In each portion: 4 points, 250 kcal and 11 g fat.

required • 500 g of any meat, 700 grams of cabbage, 2 onions, 1 tbsp. l. tomato paste, 2 tbsp. l. vegetable oil, 1 egg 2 h. L. mustard, salt and pepper to taste.

What to do • Onion chop and sauté in oil. Cabbage cut into thin strips, add to the onions and cook over low heat, covered for 10-12 minutes. The remaining onion grind in a blender and add to the meat. Put in minced tomato paste, mustard, salt, pepper and egg. Mix thoroughly. Oblong silicone mold for the dough lightly oiled. Put mince Ouse, on top of it Vi cabbage. Repeat to complete a layer of stuffing. Close form foil and bake 35 minutes at 200 ° C. Carefully remove from the mold without foil and bake an additional 20 minutes. Cool, cut into thin slices and serve.


In each portion: 2.5 points, 166 kcal and 7 grams of fat.

; ©; © lt; §gt; © D0

30 required • 6 bulbs (100 g each), 250 grams of minced chicken breast, 150g oyster mushrooms, 1 egg, 30 ml of dry white wine, 30 ml of soy sauce, 2 tbsp. l. vegetable oil, 3 parts. l. starch and pepper to taste.

To shorten the baking onions, peel the onion and boil it for at 15 minutes.

What to do • Clean the onions from the husk and prepare it for stuffing. Slightly cut the basal plate to bulb standing upright, but the juice out of it does not. On top of the bulb cut approximately 1A. With a sharp knife make a cross-shaped incision that remained intact two outer layers of the bulb. Remove the bulbs from the middle, chop and sauté it in oil, leaving little for the lubrication of the bow. Wash and finely chop the oyster. Add them to the onions and sauté for 2-3 minutes. Put mince and fry, stirring occasionally, until tender. Pour the wine, soy sauce, a little cool and put the egg. Mix thoroughly, not salt. At the bottom of each bulb pour Vi h. Liter. starch and filled with minced meat, putting it to the slide. Coat the onions with oil and bake for 30 minutes at 180 ° C.

Cabbage envelopes each portion of 3.5 points, 210 calories and 10 grams of fat.

iOi © @ oog

12 June 30 required • 1 head of Chinese cabbage or younger (400-500 g), 0.5 kg of chicken breast fillet, 50 g shelled walnuts, 2 cloves of garlic, 1 bunch green onions, cilantro few sprigs, 1 tbsp. l. vegetable oil for greasing the bowl steamers, chili powder on the tip of a knife, a little soy sauce, 1 tbsp. l. sesame seeds, peel and juice of 1 lemon, salt to taste.

What to do • Mince chicken, garlic, green onions. coriander, pepper, nuts, salt, lemon juice and zest. Blanch the cabbage in boiling water, dry, cut the stalk and leaves disassemble, rough cuttings discourage kitchen hammer. On each leaf put a tablespoon of minced meat with the top and wrap his envelopes. Bowl steamers slightly oiled and firmly put in her cabbage envelopes. Simmer for a couple of 6-8 minutes, check the readiness by cutting one of the envelopes in half. Before serving envelopes out onto a plate, sprinkle with soy sauce and sprinkle with sesame seeds.

Cabbage envelopes each portion of 3.5 points, 210 calories and 10 grams of fat.

iOi © @ oog

12 June 30 required • 1 head of Chinese cabbage or younger (400-500 g), 0.5 kg of chicken breast fillet, 50 g shelled walnuts, 2 cloves of garlic, 1 bunch green onions, cilantro few sprigs, 1 tbsp. l. vegetable oil for greasing the bowl steamers, chili powder on the tip of a knife, a little soy sauce, 1 tbsp. l. sesame seeds, peel and juice of 1 lemon, salt to taste.

What to do • Mince chicken, garlic, green onions. coriander, pepper, nuts, salt, lemon juice and zest. Blanch the cabbage in boiling water, dry, cut the stalk and leaves disassemble, rough cuttings discourage kitchen hammer. On each leaf put a tablespoon of minced meat with the top and wrap his envelopes. Bowl steamers slightly oiled and firmly put in her cabbage envelopes. Simmer for a couple of 6-8 minutes, check the readiness by cutting one of the envelopes in half. Before serving envelopes out onto a plate, sprinkle with soy sauce and sprinkle with sesame seeds.

Cabbage envelopes each portion of 3.5 points, 210 calories and 10 grams of fat.

iOi © @ oog

12 June 30 required • 1 head of Chinese cabbage or younger (400-500 g), 0.5 kg of chicken breast fillet, 50 g shelled walnuts, 2 cloves of garlic, 1 bunch green onions, cilantro few sprigs, 1 tbsp. l. vegetable oil for greasing the bowl steamers, chili powder on the tip of a knife, a little soy sauce, 1 tbsp. l. sesame seeds, peel and juice of 1 lemon, salt to taste.

What to do • Mince chicken, garlic, green onions. coriander, pepper, nuts, salt, lemon juice and zest. Blanch the cabbage in boiling water, dry, cut the stalk and leaves disassemble, rough cuttings discourage kitchen hammer. On each leaf put a tablespoon of minced meat with the top and wrap his envelopes. Bowl steamers slightly oiled and firmly put in her cabbage envelopes. Simmer for a couple of 6-8 minutes, check the readiness by cutting one of the envelopes in half. Before serving envelopes out onto a plate, sprinkle with soy sauce and sprinkle with sesame seeds.

ROLL OF FISH with omelette

In each portion: 4.5 points, 260 calories and 10 grams of fat.

about © ®

• 11 to 60 need 500 grams of minced lean fish (pollack, haddock, hake, cod), Vi cup bread crumbs, 4 eggs, 1 onion, 2 stalks of leek, 100 g of 1% cottage cheese, 170 ml of 0.5 % solution of milk, 1 tbsp. l. 10% -s’ cream, 1 tbsp. l. olive oil, salt and pepper to taste.

What to do • The white part of the leek cut into thin rings and sauté in olive oil. Onions cut into small cubes. Vi Rusk soaked in milk. Combine all ingredients, add 1 egg, salt and pepper and mix thoroughly. Arrange on the table plastic wrap and put on her fish mince 1 cm layer in the form of a rectangle or square. Connect the remaining eggs with the milk, salt, stir and fry the omelette on the remaining oil in a frying pan with non-stick coating. Carefully remove it from the pan to avoid tearing (it is possible to hook the edge of a knife and invert onto a plate). Cool, then put it on top of the stuffing and roll roll. Open roll of foil, grease it with a little oil and to shift the roll by removing the tape. Wrap it in foil tightly tucking the edges to avoid juice flowed. Bake in oven at 200 ° C for 40 minutes. Cool in foil.

World-rice! From it you can cook any dishes: soups, salads, desserts and even wine. But first of all rice — this is a great side dish. Not by chance last year inhabitants of the planet already ate 465 million tonnes of cereals!

Rice and beans

In each portion: 3.5 points, 215 kcal and 5 grams of fat.

6 7 gt; 1h required • 200 grams of rice, 100 grams of green lentils, 2 onions, 2 tbsp. l. vegetable oils, Vi h. l. • hens require 200 grams of rice, 300 grams of beans, 1 small onion, green bell pepper Vi, 1 clove garlic, 2 tbsp. l. vegetable oil, salt and pepper to taste.


In each portion: 3.5 points, 210 kcal and 5 grams of fat.

Kuma, salt to taste, a few sprigs of cilantro.

What to do • lentils soak for 2 hours and cook until soft. Onions cut into cubes and sauté for 1 st. l. vegetable oil. In a saucepan add the remaining oil and fry the rice for 5 minutes. Pour 2 cups of water, stir and bring to a boil, add the onion, turmeric, salt, mix again and put to boil the lentils. Simmer, covered on low heat until tender. When serving sprinkle with cilantro.

What to do • Rinse beans and drain. Grind the onion, garlic and pepper, sauté them in oil. Put the rice and fry, stirring occasionally. Add 2 cups of boiling water and beans and bring to a boil, reduce heat and simmer, covered for about 20 minutes.

spicy rice with lemon and mint

In each portion: 3 points, 180 kcal and 5 grams of fat.


About ©© Ltd.

August 30 is required ■ 350 g basmati rice, 500 ml chicken broth, 1 lemon, 1 sprig of fresh mint, 1 Escape green onions, 2 tbsp. l. olive oil, salt and pepper to taste.

What to do • Grind mint leaves and green onions. Green to brown in butter for 1 minute. Then add rice and sauté for another 2 minutes. Pour the chicken broth, bring to a boil, add salt and pepper, mix well. Grate the zest Vi lemon, put it in a pot. There also squeeze the lemon juice Vi. Cook, covered over low heat for 15-18 minutes. Let stand, covered for 10-12 minutes. Serve garnished with mint and lemon quarters.


«For many years I cook rice recipe that is found in the book by William Pohlebkipa cooking connoisseur. Rice turns crumbly and delicious. For 1 cup of cereal must take 1.5 cups of boiling water and 1 ch. L. salt. Pour the rice with boiling water, add salt, stir and cover with lid is very tight. Boil for exactly 12 minutes: 3 minutes on high heat. 7 minutes at a moderate and 2 minutes on low. Then wait exactly 12 minutes before opening the cover. For a taste, you can put in a pan a little butter, but the rice is good without him. «

Catherine Kostikova, Moscow

About wild rice. In fact, the seeds of North American herbs Zizania aquatica. It has a sweet taste and a delicate nutty flavor. Very useful: it contains a lot of protein, vitamins of group B (folie-acid is 5 times greater than borer), as well as magnesium, phosphorus, zinc, manganese. The wild rice is half the sodium than usual, which is good for hypertension.

© red rice. This exotic variety is originally from Thailand, is actively cultivated in France. It has a nutty flavor and aroma. Rich in antioxidants. Stick together when cooked.

© basmati. Indian crumbly variety, considered one of the most fragrant and delicious. It is grown only in the foothills of the Himalayas, and after collecting about a year he «matured», gaining maturity. Grains almost polished, so Basmati retains more nutrients than other varieties of white rice.


It features rare color and exquisite good taste. It has a lot of protein — about 2 times more than conventional varieties. It does not stick together when cooked and the broth is a beautiful purple color.

KRASNODAR FIG. Grown in the Kuban. The properties correspond to the Japanese rice niche-ki, which is used for sushi. Devzira. The famous Central Asian variety, which is unthinkable without a real pilaf. Grains dense, with a pinkish tinge, turn white when cooked, they do not stick together. To devzi Mr. maximize reveal your taste before cooking it should soak for 2-3 hours in a warm brackish water. THAI SWEET. Very sticky sweet taste with a noticeable. Great for desserts, as well as Asian dishes such as rice balls and sweet rice with mango. Before cooking it to soak for a few hours, and cook for a couple better. Arbor. It is a starchy, thereby providing an incredibly gentle, creamy risotto.


In each portion: 3 points, 290 kcal and 5 grams of fat.

8 11 gt; 1h required • 300 grams of rice, 500 grams of cabbage, 200 g of onions and carrots, 200 g of tomato paste or canned tomatoes, 3 tbsp. l. olive oil, 2 cloves of garlic, ‘A pod of chili, Vt h. liter. ground coriander, salt to taste, Vt bundle cilantro.

What to do • Luga cut into small cubes, carrots — julienne. Sauté them in olive oil in a saucepan. Grind the garlic and chilli, add the vegetables and sauté for another 2 minutes. Cabbage cut into thin ribbons and send to the vegetables. Stir and fry, stirring occasionally. 2-3 minutes. Add tomatoes or tomato paste, coriander, reduce the heat to a minimum. Wash rice and put on top of the vegetables. Pour 4 cups of water and simmer, covered over low heat for 20-25 minutes. Let it brew and serve, sprinkled with cilantro.

Diet for Ducasse

At 33, he received his first three-star Michelin. Now, at 54, at 28, Alain Ducasse restaurants around the world, and a private dinner with him is estimated at 50 thousand euros.

He came up with dishes for our astronauts, to include in their diet steak swordfish and fried quail sauce of Madeira. And designing the menu for the restaurant chain Spoon Food & Wine, made a bid for women, offering the maximum amount of low-calorie dishes: «It is no secret that it was the ladies decide where to go in the evening to men!» All of this — Alain Ducasse, the most award-winning French chef in the world.

Spectacular career

-} — Monsieur Ducasse, your career could be the envy of many. From dishwasher — in the heads of major companies! You always knew that succeed?

— Nothing I did not know. Just work hard in the kitchen so that probably subconsciously I wanted higher and higher … I wanted to get rid of this hellish work. Job usual cook, you know, much more complicated than the sous-chef, or chef. But I know the kitchen inside and try to encourage the pursuit of careers in others.

-) I wonder how?

— First of all promotion and, of course, with their trust, attention to each person. I have a little time, but to the extent possible, I try to give each of its employee at least a couple of minutes. Yes, and I have good wages -No one complains.

So, not without reason say that your staff you just love …

— The fact that I love the people I work with, they are very talented. I always get great pleasure when I eat in their restaurants, sometimes even say, «Well, you must, as well! Much better than I thought! «It is understood that sometimes I criticize, but it happens infrequently. I think the most important thing — it’s an incentive, you need a good zamoti-vate each employee.

I talk a lot, «You can, come on!» And forced their way open. Can, for example, to see a young chief cook …

You get frustrated when you go away from people?

— It is, I want to leave at all. If someone from the staff wrote a letter of resignation, immediately I think about how to bring it back. And often I return.

Not so long ago issued a guide Ducasse in Paris J’aime Paris, mon Paris du goOt en 200 adresses. This book contains all the main attractions of the city -Restaurants delicatessens, cafes, bakeries and grocery stores, which offer the most delicious dishes and products. The next step — guides in London, Monaco and New York.

«The secret of a culinary masterpiece is simple, says Ducasse. — 60% of success — is fresh and suitable for food products, and only 40% — the skill cook. «

Rise and Fall of Your Life 5 — finished script, and breathtaking. That only is the episode of the plane crash in which you miraculously survived. And by the way, did not stop after this flying. Are you afraid of something?

— I was only afraid of the disease, dependence on others. Since the disaster, I some time was incapable, I know that this is the worst thing in life. In general, I tried to forget about the case, or was not able to work. You know, I loved to fly on the «Concord». And the menu has developed. And you’ve probably heard that in the same plane for the first time had to offer my meals … It is a pity that their era is over. I flew the last commercial voyage of the «Concorde» from Paris to New York. The crew left the cabin, with tears in his eyes. I invited the entire team to his New York restaurant, and we noted there is an event.

} There are ups, there are downs … How do you feel about the defeats in the profession? You’ve just lost a few Michelin-star cal …

— When that happens, I tell about this person and treat the whole team with champagne. This is not a defeat — we are all human, people not without weaknesses. This is an opportunity to remind his team that we’re together, we continue to work and do not lose heart!

And when you get a new star that feel? It changes something for you personally?

— I am glad that I have a Michelin star-cal, but nothing they do not. If I will be more, I will be more pleased. If I do they will be less, I will be glad a little less work but, of course, continue.

} Why do you need so many restaurants, Monsieur Ducasse?

— It’s a pleasure. I’m selfish in this regard! Opening the institution is not based on calculations, not on statistics, and trust rather their feelings. Can you imagine what happiness — to witness the end result! Also, I love to communicate with people. My ambition -peredat their knowledge to explain.


With baby carrots

In each portion: 3.5 points, 220 calories and 10 grams of fat.

© © o about

40 required • 4 pieces of veal loins, 8 carrots, 12 bulbs, 4 cloves garlic, 1 tbsp. l. parsley, 1 tbsp. l. olive oil, a piece of butter the size of a hazelnut, sea salt, freshly ground pepper to taste.

What to do • Cut the carrots into slices, chop the onion. Heat the olive oil in a saucepan and butter. Put the carrots, onions and brown the garlic, simmer, covered over low heat. When the vegetables reach until half, get them out of the pan and leave on time. In the heated skillet put the veal and fry until golden brown on one side, flip, turn off the heat and leave for another 5 minutes. Return the meat to the vegetables, season with salt. Before serving dish and sprinkle with parsley and pepper.

Menu dishes from the chef

Vegetable stew with raisins and NUTS

Each serving: 3 points, 177kkal ibgzhira.

n © @ © about

12 June 60 required • 2 red and 2 yellow bell pepper 4 small zucchini 3 small eggplants, 2 onions, 4 ch. L. olive oil, 50 grams of raisins, 3 tbsp. l. pine nuts, 8 garlic cloves, 20 black olives, cherry tomatoes 20, 2 sprigs of basil, 2 thyme sprigs.

What to do • pepper and zucchini into cubes of 1.5 cm, eggplant — strips 3 cm long, chop onion. Each fry vegetable separately in 1 hour. L. olive oil for 3 minutes, then shift into a mold or pan with a thick lid. Raisins soaked in water, nuts lightly fry in a dry frying pan. Tomatoes cut in half, olives cut into small slices, mix well and add the soaked raisins, half nuts, lightly crushed cloves of garlic, thyme and basil stems (leaves postpone for decoration). Season with salt. Pan cover and place in oven for 25 minutes at 180 ° C. Saute the remaining nuts and decorate with basil leaves.

SECRETS delicious steaks

Post fry the slices should be on the side, «put» them vertically into the pan, and then cooking pieces usual way. • Prepare garlic butter, melt the butter in a pan and add some raw, lightly crushed garlic cloves. Once the garlic is golden, add the pieces of meat with oil.

• The finished meat is not immediately bring to the table to 10 minutes it must «rest.»

as I do. His experience should be re-alizovyvat and transfer. Otherwise, what good is it?

-} But there is something that you do not like about your job?

— I hate tricks, cocktails. While I understand that sometimes it is obliged to participate in such events, it is part of my job. There was a case: one week I took Bill Clinton on Monday in New York, on Thursday in Monaco, Boris Yeltsin, and on Sunday Jacques Chirac and Kofi Annan again in New York.

But you have to think, in 2011, happily agreed to become chef at the wedding of Prince Albert of Monaco and Charlene Wittstock Olympic champion. The guests were treated? Which is especially prepared?

— We are specially pre-planted vegetables, raised and then collected to prepare the gala dinner. The menu also had fish soup with red mullet, squid, dorado and famous royal red shrimp, caught at Bere gov San Remo. All this prepared 285 chefs.


) Monsieur Ducasse, what should be the ideal meal?

— Delicious!

Without any ingredient you would have to very tight in the kitchen?

— They are two: olive oil and sea salt — French sea salt, which is collected by hand. Olive oil I use for frying and as a condiment.

What you are striving for?

— My goal would be described as follows: to each customer, which today come to my restaurant for a long time thought of it as the happiest moment of his life. Anyway, I’m doing this for my best.

-} Monsieur Ducasse, what advice can you give to those who want to eat well, but do not want to spend a lot of money on food?

Eat vegetables. Buy a few stems of leeks, clean and chop, cook for a couple, drizzle with olive oil, sprinkle with sea salt -and voila!

«I want to make every customer who comes to my restaurant for a long time remembered this as the happiest day of my life.»


On a hot holiday with the whole family make a berry sorbet or yogurt popsicle! A fun and delicious to both adults and children, and calories in homemade ice cream is much smaller than the purchase.

Raspberry and cinnamon

In each portion: 1.5 points, and 0 100 kcal g fat.

6 4 gt; 1h required • 500 g raspberries, 1 cup of water, 100 g sugar, 1 cinnamon stick (or Vi ch. L. Ground), fresh juice of 1 lemon.


What to do • Boil water with sugar and cinnamon. Raspberry crush blender, add lemon juice and mix. The syrup is a bit cool, remove the cinnamon stick. Add half of the syrup in berry puree, stir and pour the remaining syrup in small portions (of the syrup may remain), tasting (berry weight should be sweet and sour). Put in a freezer and stirring every hour for about 3 hours. Then left in the freezer for several more hours, it is possible for the night. Remove from the freezer 10-15 minutes before serving.

Hood right menu ■ №2. 2013

Sorbet RASPBERRY with cranberries

Each serving: 2.5 points, 155 calories is required • 1 cup sugar, 1 cup water, 1 cup scrolled in a blender cranberries and raspberries.

• what to do with sugar water bring to a boil, cool quickly in cold water and place in refrigerator for an hour. Then add the cranberries and raspberries, mix well and put in the freezer. Every hour, take out and mix well. Doing so for at least 3 hours until a homogeneous mass. Then left in the freezer

Yoghurt-KLUBNICHNOEV each serving: 1 point, 65 calories and 0 grams of fat.

about ©© oo

6 4 gt; 1h need • 2 cups low-fat yogurt, 2 cups sliced ​​strawberries, 2 tbsp. l. icing sugar, 1 hr. l. vanilla sugar.

What • Give yogurt to drain overnight in a refrigerator (you can use a paper filter coffee or gauze folded in several layers). The resulting curd gently mixed with the remaining ingredients and remove an hour in the refrigerator. Then put into a mold and freeze in the freezer for 4 hours. Then break into pieces, beat well in a blender and send in the freezer for a few hours.

Smorodin *

Currant-ANANASOVOEV each serving: 0.5 points, 35 kcal Xfr fat.

About required * 1 cup black and red currants, 1 cup pineapple juice, 2 tbsp. l. sugar.

• Smorodin what to do with the juice and sugar in a blender grind. The resulting puree to pour into a small plastic or metal cups and put in the freezer for 1-2 hours to mash slightly hardened. Then plug in the middle of each of the molds and a wooden toothpick

Strawberry club

When we cook delicacies with strawberries, then, first of all, we rejoice yourself a pleasant taste, and secondly, help yourself lose weight. After berry desserts less calories than cream cakes.

Strawberries with Pepper

Each serving: 1 point, 65 calories and grams of fat Oh.

"©; ©© need • 2 cups strawberries, 4 ch. L. lemon juice, Vt h. liter. ground pink pepper, 1 hr. l. honey.

What to do • chop strawberries in a blender,

Strawberry with cream cheese and jelly

In each portion: 1.5 points, 98 calories and 4 g of fat.

about; about ®ooo

4 7 gt; 1h need • 1 Vi cups strawberries, 2 tbsp. l. warm water, 300 g of granulated cheese (up to 5% fat), 250 g of low-fat yoghurt without fillers, Vr cup orange juice 1 h. l. gelatin and vanilla sugar.

What to do • strawberries cut into small pieces, spread out on 4 bowls. The gelatin to dissolve in warm water. All ingredients except strawberry, mixed in a blender until smooth. Pour into bowls and put in portions for 1 hour in the refrigerator.

Strawberry GRANOLOI

In each batch: 2 points, and 112 kcal, 6.5 g fat.

about ©© oo

• require 30 to 30 grams of peanuts and fresh bread, 2 h. Liter. sugar, 1 cup of milk and strawberry ice cream, a few leaves of mint.

What to do • Grill heated to 250 ° C. Mix crushed peanuts, chopped bread and sugar, pour on a baking sheet covered with baking paper and roast for about 5 minutes, a couple of times to mix. Remove, let cool. Finely chopped strawberries, expanded portions, top with ice cream, sprinkle with peanut mixture and garnish with mint leaves.

and b h 0

Strawberry Liqueur

Each serving:

2 points, 110 calories 1.5 grams of fat.

; about; © @ oo

May 4 50 what to do • Cookies grind. Mix the cottage cheese, yogurt and liquor, add the biscuits and strawberries. Arrange portions and put in 30 minutes in the refrigerator.

required • 2 cups strawberries, 2 oatmeal cookies, 250 g fat-free cottage cheese, 125 grams of low-fat strawberry yogurt, 1 tbsp. l. amaretto liqueur.

In summer easy

In hot weather I do not want to spend a lot of time at the stove, so the baking summer should take a little time and, of course, bring few calories!



In each batch: 2 points, 126 kcal and 2 g fat.

10 gt; 1h required • 300 g grated carrots, 1 tbsp. l. ground peanut flour 1 cup 2 h. L. soda, 2 eggs, Vi cup sugar,

1 h. L. cinnamon.

Glaze • 150 g of light cottage cheese like «Philadelphia» (up to 5% fat)

2 h. L. sugar

1 h. L. vanilla sugar, lemon juice Vi.

What to do • Beat the eggs with the sugar into a foam. Mix the flour, baking soda and cinnamon. Gently mix in the egg foam in the grated carrots, flour mixture and ground peanuts. Bake at 200 ° C for about 40 minutes. Remove, let cool. Mix all the ingredients glaze it and cover the pie.

Carrots in this recipe is quite possible to replace Repka has drawn, and 4.5 grams of fat. 12 10 gt; 1h need • 2 cups flour, 1 cup of bran, 1 ch. L. baking powder, 2 eggs, 1 cup milk 0.5%, according to Article 3. l. vegetable oil and chopped fresh thyme or cilantro, zucchini, 300 g pulp, 1 bell pepper, Vt h. liter. salt.

• Eggs that do mix with the vegetable oil and molokom.dobavit on a coarse grater grated zucchini, chopped bell pepper, thyme and salt. Mix solids, combine with the vegetable mixture. Arrange the weight of 12 cups and bake for 20-30 minutes at 200 ° C.



In each portion: 1.5 points, 85 kcal and 0.2 g fat.


July 10 gt; 1h need • 250 g of fat-free yogurt, 1 egg, at 2 h. L. cinnamon and vanilla sugar, Vt h. liter. baking powder, 150 grams of wheat flour, 2-3 apples, or the same number of other fruits (pears, apricots) or berries.

What to do • Mix the egg with cheese, minced. In another bowl, mix the flour, cinnamon, baking powder and vanilla sugar. Connect with cottage cheese and mix well. Put the dough into a mold covered with baking paper. Bake at 200 ° C. until the surface is golden brown. Remove, top it with sliced ​​apples (or berries) and continue to bake until cooked.

Squares in haste

In each portion: 2.5 points, 155 calories and 4 g of fat.


About ©©

40 need to go • 2 cups flour Vi cup of wheat or oat bran, 1Ug ch. L. disintegrant, 1 hr. l. ground cardamom, 1 cup of sugar and 0.5% milk, 3 tbsp. l. deodorized vegetable oil.

What to do • Mix the dry ingredients, add butter and milk, all mixed thoroughly. The dough should have is not very liquid. Pour it into a rectangular shape with nonstick 20 x 30 cm and bake 20-30 minutes at 200 ° C (check the readiness of the match). Remove, cut into 16 squares.

P Anshi when a tourist comes to Italy, was certain: the local women slender because eating on the principles of the Mediterranean diet: fresh vegetables, dairy products, cereals, olive oil, seafood and red wine. But after moving to this wonderful country I was waiting for the opening: daily meals of Italians are not so corresponds to the Mediterranean diet and the more far from the fashionable pohudatelnyh recommendations. A sports inmates of the peninsula is not addicted. How did they manage to not gain weight?


Before operation the average Italian zabezhit the bar. where will order a coffee and a muffin. No cereals. omelettes or fresh juices. Even here only buy yogurt for the kids. Fortunately, dinner starts early — at noon. And it’s safe to say that, like the breakfast, it is 90% will consist of carbohydrates. If the average Signora hurry, it zabezhit back to the bar, where will order a glass of white wine and a sandwich. Hot panini with tomato and mozzarella, or triangular tramedzino with parmesan and eggplant, or yeast focaccia with cheese, ham Lena, or crunchy bruschetta. smeared with garlic and olive paste. -Option are countless. Each of the twenty Italian regions has its own corona sandwich. If Italian is not yet in a hurry where to hurry, because the lunch break lasts 2-3 hours. — It will go to the restaurant, where will order a pasta or risotto. By the way, stuffed dough, what we call the dumplings and dumplings, Italian pasta is also considered. So it is quite possible, our hypothetical character eat lunch ravioli with ricotta and sage — something like dumplings with cottage cheese, but without the sour cream. And complete the meal a cup of coffee.

MAMMA MIA, dinner!

Snack (Merendino) -udel children and adolescents, and self-respecting Italian would not become kusochnichat. She is preparing for the main culinary event of the day — dinner. I will allow myself a small digression. When I was just about to get married

Italian salad with sardines

In each portion: 4 points, 240 kcal and 8 g fat.

6 11 gt; 1h required • 4 slices stale wholemeal bread, 4 tomatoes, 120 grams (bank) of sardines in oil, 2 tbsp. l. small capers, 2 tablespoons. l. fresh or dried sage, pepper, 50-100 g arugula.

Refills • 1 tbsp. l. lemon juice, 2 tbsp. l. white balsamic vinegar, 1 ch. l. sugar, 1 tbsp. l. olive oil.

What to do • To prepare gravy, mix all ingredients in a large bowl. Add the crushed bread and diced tomatoes. Leave on for 15 minutes at room temperature, to the bread saturated with gravy. Then put sardines, capers, sage. Pepper, top with arugula an Italian, I am often called the future mother in law. And every time I ask: «What do you cook for dinner today?» The question puzzles me. Did she thinks. to get home after a hard day at the office, and the terrible traffic jams, I get up to the plate to cook dinner for myself ?! For me, this is nonsense. But not for the Italians.

For dinner, it is not just food. It is a sign of family unity, the reward for passing day. They sit down at the table about 8-9 hours. Dinner consists of either one large and caloric meals (pizza), or of several changes. First, a plate of hors d’oeuvres: sliced ​​ham and sausage, mushrooms and artichokes, dried tomatoes, olives, vegetable salads. Then, the paste is applied, for the pasta should be hot meat or fish dish. Then, if the left forces, dessert. After which will have to take a glass of digestives — herbal tinctures, helps digestion. Well, in the end — a cup of coffee.


Coffee is the most popular drink, and the rules by which it is drunk, stricter any diet. The Italian picture of the universe is like a cup of his homeopathic peas: in small doses — the medication in larger -yad. Very strong espresso drink midget portions — one sip. «Rousseau tourists» often order a double or even a triple espresso and looking at it, Italian

Anyone who orders a cappuccino in the afternoon, could run into a joke: «Are you just woke up?»

58, the menu Hood right — №2, 2013 Tzu shake their heads disapprovingly: so you can spoil your heart and stomach. If you want to enjoy a great cup of cappuccino ask. However, it is commonly used only for breakfast. Anyone who orders a cappuccino in the afternoon, could run into a joke: «Are you just woke up?» And finally, the most important coffee in any case can not drink before a meal, only after. It «closes» ventricular

Pizza with mushrooms and prosciutto

In each portion: 2.5 points, 155 calories and 4 g of fat.

© @ n on

8 12 gt; 1 hour required for the test • • Yi cup of water at room temperature for 1 hour. l. dry yeast, Street ch. l. salt 2 h. L. vegetable oil, 1 cup flour. for filling • 2 tbsp. l. tomato puree, 10 mushrooms, 50 grams of prosciutto or any other low-fat dried ham, 2 ch. l. dried oregano, Vt h. liter. ground black pepper, 80 g of cheese Moza-Rella, a few leaves of arugula.

What to do • Put in salt water, oil and flour with dry yeast. Knead the dough and leave for 45-60 minutes. Hands knead the dough into a flat cake with a diameter of about 30 cm. Lightly sprinkle baking flour, put the dough on it. Spread the tomato based sauce, top with thinly sliced ​​mushrooms and ham, sprinkle with oregano and black pepper, then grated mozzarella. Bake in the oven at 225 ° C for about 15 minutes. Readiness test to check the match. Before serving, sprinkle with arugula.

Doc, and he stops writing to digest. Have you ever heard of this? But Italians do not know that you need a cold drink tea with raspberry jam or milk with honey. They were also surprised by these tips. If the coffee stomach «closes», what is it «open»? Of course, wine. Rules of its use are not easy coffee. A drink in the morning may be just the elderly or

What to bring from Italy

Specialties can be bought in store for gourmets, and in the supermarket, and in the market.

• paste. Domestic, rather than store, and that we can find. Go to a big supermarket, look at what the best local dismantled — it is less likely on the shelves.

This and take.

• Sun-dried tomatoes.

Dried in the Mediterranean sun, they keep such a powerful flavoring charge in the winter transfer in the summer.

• Truffles. Truffle oil or truffle oil. Food is expensive, but it enthralls. • Cheese. To the market! } Try and take the cheese and hard cheeses like aged.

They are beautifully kept, amazing as a gift, easy to carry road.

• Sweets. Here, good chocolate, although not as well known as the Swiss. Very good local lozenges with natural juice of fruits and berries. • Wine. Italian Write what you want to buy -suhoe, semi-dry, with fruit flavor — and the seller you will select it in three seconds.

peasants engaged in heavy labor. They need to maintain forces. But before lunch or dinner have everyone has the right to drink sparkling wine or vermouth white in order to «open» the stomach and digestive tract to prepare meals. Of course, drinking wine and eating, but once complete lunch, immediately cease to drain their glasses.


Italian food is contrary to all the advice pohudatelnye who diligently replicate fashion magazines.

«Do not mix carbohydrates and proteins.» The vast majority of Italian dishes are mixed.

«Reduce the carbs.» Never! Eat them at least twice a day — for breakfast and lunch.

«Withdraw from fat.»

Olive oil is abundant

LA MAMMA Utfj, l. A D D lb, fcSIY COP / Com cuctHA TOSCAMA

?ANINI -SNACK. 1NSALATE i’inmuta rt: 5ta


Shnshot Au.f, «iNT,»,

"1AJT | «M1S1 ^ EUA; CASA

PIZZERIA .. = lt; 7A MAR6HERITA tsoo SPAGHETTI * nACCKERom pour all the dishes except just desserts.

«There is a need, when you feel hungry, not on a schedule.» Only scheduled time! It is considered improper to declare in a restaurant after two hours. At this time, sit down at the table cooks and waiters.

«Do not eat after six.» Half of the daily calories eaten for dinner, and it may continue until midnight.

WHY THEY thin ?!

Nevertheless, the majority of Italians are old fry up! Let’s try to understand why.

Many fruits and vegetables.

And very tasty! They should not be sprinkled with spices and mayonnaise to water, they themselves have a taste. They want to eat.

Only freshly prepared food Nye. Boil a large pot of soup for three days?

Italians seem strange. They ruthlessly discarded all-nese dennoe. Therefore, they do not eat up the habit, not to vybrasyvat.Rezhim power. Sweet bun is not the diet breakfast. However, it is better to eat than not eat breakfast at all, and then, dying of hunger, «skhomyachit» two or three candy bars.

Increased attention to your own body.

«Look what a bruise on my thigh!» «Well, now we’ll have a break, because I urgently need to do a wee-wee!» In Italy, such phrases can be heard on important business meeting. Unlike us, they are not shy of my body in all its manifestations. The question is: what does this have to harmony? Right. The more we try to hide their desires and needs, the more likely to overeat unconsciously trying to escape the ills of life behind a layer of fat.

Faithfulness to tradition.

Over the past 50 years the country has made great progress in the life of Italians included concepts such as «divorce» and «career». But they eat as well as their grandmother. And food traditions protect them from the stupid, bad diets, the metabolism and lead to a set of extra kilos.

LAZY Tiramisu

Each serving: 4 points, 245 kcal i8g fat.

6 July 30 required • 1 cup of strong cold coffee, 2 tablespoons. l. amaretto liqueur, 250 g fat-free yogurt, 2 tbsp. l. sugar, 2-3 h. l. vanilla sugar, 250 g of finished biscuit (cakes for the cake), 1 tbsp. l. cocoa powder.

What to do • In a bowl, mix the coffee with liqueur in the other — sugar, vanilla sugar and curd. Half Biscuit put in a deep dish, pour a small amount of coffee. Top with half of the curd mass. Then again, biscuit, coffee, curd. Kept in refrigerator before serving. Before serving, sprinkle cocoa through a sieve powder.

Like in the movies

About eating a lot of books written and filmed. The food in them, of course, is not the main person, rather, the hero of the second plan, but that it makes all these pictures in a movie with style!


For this black comedy in the restaurant, which

Quentin Tarantino has received all the waiters depict

«Palme d’Or» star. Mia orders in Cannes, «Oscar» for luch- hamburger «Darvud Kirby» shy script and since tenth and milkshake current other awards. In one «Martin and Lewis,» of the episodes and the gangster Vincent — steak «and the wife of Douglas Sirk dinner boss» and the vanilla Coke.

17 IR M7

How much is this a milkshake? Five dollars. It it. add the bourbon?

1111 »■


In each portion: 3.5 points, 215 kcal and 5 grams of fat.

; 0 | © @ 00 st • Vt require packs (50g) of vanilla ice cream, 1 banana, 1 tbsp. l. sugar, 300 ml of 1.5% solution of milk, cherries for decoration.

What to do • Beat with a mixer milk, sugar and sliced ​​banana. Add cream and stir until smooth. Pour into a tall glass and garnish with a cherry, and serve with a straw.

want to tell a funny story or a cooking recipe to share, related to a memorable episode from your life? send them to us at:

Bridget Jones’

The first film based on Helen Fielding’s bestseller of the 33-year-old unmarried Bridget that complex about weight loss and personal life. At Christmas in his parents’ home, she met with Mark Darcy played by Colin Firth and invites him for his birthday. But the cook out of it useless! On the table — blue soup (Miss Jones tried to make soup veloute), suspicious green sauce and a strange orange pudding. Mark Darcy to save the situation: he is preparing an omelet, which all together washed down with wine.

bridzhnt response: do there? Mark OK. Bridget: blue with … Mark: Nothing. I like the blue color … For me. it is better to be a little more blue food!


In this amazing painting has sold more tickets than any other Hollywood film. Adjusted for inflation, this is the cash register tape in the history of cinema! In one of the first episodes

Scarlett O’Hara is going on holiday to a nearby estate, having decided to conquer the object of his girlish dreams — Ashley Wilkes. And Mammy nurse persuades her to eat: woman at a party needs to peck like a bird, not a tuck for both cheeks. Scarlett dutifully eats chicken grill with coleslaw.

Veloute soup of celery

In each portion: 4.5 points, 280 calories and 18 grams of fat.

‘on; © @ about

June 10 to 40 will need to • 250 g celery stalks, 250 grams of celery, 1 onion, 1 stalk of leeks 2 potatoes, 50 g butter, 500 ml of 10% -s cream, 500 ml of low-fat chicken broth, salt and ground white pepper to taste. Serving • 4 poached eggs, a handful of finely chopped green onions.

What to do • The root and celery, and onions, and leeks Peel and finely chop. Then fry in melted butter, salt and pepper. Add the chopped potatoes, pour the cream, broth and bring to a boil. Cook for 10 minutes. The resulting soup through a sieve or grind in a blender. Serve with poached eggs and green onions.


Each portion 6 points 360 kcal and 12 g fat.

0 © @ about

8 6 gt; 1h need • chicken weighing less than 1 kg. marinade • 100 ml tomato paste, 50 ml of red wine vinegar, 3 tbsp. l. brown sugar, 1 tbsp. l. mustard powder, 2 cloves of garlic, 1 ch. l. Worcestershire sauce, 1 hr. l. Tabasco sauce.

What to do • To prepare the marinade, mix all ingredients thoroughly. Cut the chicken into pieces, pour the marinade and clean for an hour in the refrigerator. Preheat oven to 200 ° C. Clear chicken with the marinade and put it on the grill. Bake until tender about 30 minutes, from time to time oiling the marinade.

Scarlett: Ashley said that he likes it when a girl a good appetite! Mammy between what gentlemen say and what they have in mind, a big difference! Mr. Ashley somehow not going to marry you!

No matter what you think — calories, fats, or points system «Lose Weight correctly.» Now you will always have at hand a mini-guide. To be continued — in the autumn issue of «Menu. Lose Weight correctly. «

Vegetables and legumes

Valid point for members of the Club «Lose Weight correctly»: many vegetables in the calculation of points can generally be ignored, because to extract energy from them, we spend almost more calories than they, vegetables contained.



Calories, calories

Fat grams

Eggplant (1 pc.)




Green peas, fresh or boiled (2 tbsp. L., Or 50g)




Squash (1 pc.)




Cabbage, of red (medium head)



Brussels sprouts (100 g)




Cabbage kohlrabi (medium head)




Cauliflower (medium head)



■ s

Potatoes (middle tuber)




Green onions (the pen, 100 g)



~: gt;:, — _ •

Onion (medium onion)



Carrots (average, 1 pc.)




Cucumber (1 pc.)

• 3-5 ‘

Sweet pepper (1 pc.) L 0.5. *

‘5-8’ *

Fresh parsley (100 g)

‘. about )

45 ,,.

Tomato (1 pc.)



Rhubarb (petioles, 100 g) shshshshvsh

* -"? 6

Radishes (100 g)



Radish (average, 1 pc.)




Turnip (average, 1 pc.)




Salad (100 g) nnvlnn


Beet (average, 1 pc.)



Pumpkin stew, steamed without oil (1 cup, or 200 g)




Green haricot beans (1 00 g)




Leek (100 g)

0.5 n-


-. . JX’I

Garlic (100g)



Spinach (100 g)


21 shshshvyashshsh

Sorrel (100 g)



Like this post? Please share to your friends: