Simple recipes for healthy meals from Sofia Rozhko

Sofia Rozhko graduated nutral Irish Institute of Health Sciences and the founder of the school nutrition theBODY school shares with us the correct recipes for a perfect body. In the previous article we talked about how important it is to eat Breakfast. Now let’s talk about Lunches?

Прості рецепти корисних обідів від Софії Рожко

You must have noticed that the dining culture in some countries is so high that to go on a three-hour (!) Siesta is quite decent and almost official activity, reports Rus.Media.

The average dinner lasts from 30 minutes to 3 hours and the slower you eat, the easier to digest food and almost does not feel the drowsiness.

Прості рецепти корисних обідів від Софії Рожко

Sofia Rozhko

A healthy lunch is almost always easy to prepare products, which are simply combined with each other. Here are a few simple recipes that I regularly cook for lunch.

Pasta Bolognese

Прості рецепти корисних обідів від Софії Рожко

What you will need:

Noodles made from durum wheat – 70 g

Chicken mince – 50 g

Mozzarella cheese – 50 g

Parmesan – 1 tsp

Tomato paste or sauce – 3 tbsp or 50 ml


Vegetables for salad

Preparation :

First, boil the noodles. After this, heat up a good frying pan, add meat and pour in 1.5 cups of water. Wait, let the ability of meat to release water. Stir fry it for 10 minutes and then add sauce or tomato paste. Tip: If the sauce or the paste is very thick, you can dilute it with water. Add the mozzarella. Spread on a plate noodles, top fields of the sauce and sprinkle with Parmesan. To complement the bowl of vegetable salad.

Spicy black beans with shrimp and avocado

Прості рецепти корисних обідів від Софії Рожко

What you will need:

Shrimp – 100 g

Black beans – 40 g

Avocado – 1/2 PCs

Red and yellow sweet pepper – 100 g

Cashew nuts – 10 g

Lime – 1 piece

Tabasco sauce (for example red) – 1 teaspoon

Vegetable oil for filling


Decoctions crevenna:tki. If not shrimp, you can replace them with chicken. Just fry in a pan without oil. Black beans (after soaked it for 4 hours) broth 1-1.5 hours. All finely chop, season with lime juice, sauce, butter and spices. This meal is quickly prepared and convenient to take with you to work.

Buckwheat noodles with beef

Прості рецепти корисних обідів від Софії Рожко

Question ahead: noodles can be bought everywhere! Usually, in the Department — “all for sushi”.

What you will need:

Noodles – 100 g

Veal – 100 g

Tomatoes, pepper, carrot, onion, green onion (any vegetables) – 200 g

Soy sauce


First, fry the veal in a frying pan without oil along with onions and carrots. In parallel, boil the noodles for 2 minutes. Then put the noodles and the beef on the plate. On top lay the tomatoes, all dressed with soy sauce and green onions.

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