Potato, which is a source of fiber, contains vitamins A, C, K, B6 and E. At the same time, it is a potassium store. Almond flour, which is a good source of vitamin E; It is important to maintain healthy cholesterol levels and support heart health with monounsaturated fats.

Does not contain gluten.

PIZZA WITH VEGETABLES

The nutrient content of the pizza, which is made with vegetables, which has a protective effect on intestinal health, is enriched by combining it with cheese.

MATERIALS:

• 1 large stalk cauliflower (50g)
• 1 large stem broccoli (50g)
• 1 coffee cup of light cheddar + 1 tablespoon of light cheddar.
• 1 egg
• 1 small tomato
• 3 cherry tomatoes
• 1 teaspoon tomato paste
• 1 small red pepper
• 3 leaves of basil
• 3 leaves of spinach
• 4 olives
• ¼  green pumpkin
• 1 pinch of salt, black pepper, mint, thyme and chili flakes

Preparation:

1. Cauliflower and broccoli separated from their stems are passed through the rondo. This mixture is wrapped in aluminum foil and given to the oven set at high temperature. Vegetables are cooked until they release their juices. (20min)
2. The vegetable mixture that releases its juice is passed through cheesecloth.
3. Add 1 coffee cup of cheddar, egg, salt, black pepper and cayenne pepper to the mixture whose water is filtered and form a dough. The dough is rolled out in a round shape and placed on a baking tray with greaseproof paper.
4. The dough is baked at 240 degrees for 20 minutes.
5. Grated 1 small tomato for the sauce of the dough.Add tomato paste, thyme and mint
6. Turn the oven temperature to 180 degrees and add the sauce on the dough and let it cook for 5 minutes.
7. Cherry tomatoes and zucchini are cut into rings, basil, spinach, olives and 1 tablespoon of grated cheddar are added to the pizza and cooked for another 20 minutes.

NUTRITIONAL VALUES

ENERGY	270kcal
Carbs	19.4g
Protein	19.7g
Oil	12.6g

The nutrient content of the pizza, which is made with vegetables, which has a protective effect on intestinal health, is enriched by combining it with cheese.

Spicy SALMON SHEETS

Salmon, which is rich in omega-3, also has high quality and high protein value. It will also help protect your gut health by combining with vegetables. NOTE: Care should be taken to consume fish at least 2 times a week.

MATERIALS:

• 200 g cubed salmon
• ½ medium eggplant
• ½ medium zucchini
• ½ medium onion
• 2 bay leaves
• 1 clove of garlic
• 3 sprigs of parsley
• 1 medium lemon
• A pinch of salt and pepper

Preparation:

1. Vegetables (lemon, eggplant, zucchini and onion) are cut into rings.
2. Sliced ​​salmon is blended with a mixture of chopped garlic, bay leaves, salt and pepper.
3. Vegetables and blended cubed salmon are placed on the skewers in order.
4. The skewers are cooked in a grill pan by turning them for 10-15 minutes.
5. You can take the salmon on your serving plate and garnish with parsley and enjoy it.

NUTRITIONAL VALUES

ENERGY	340 kcal
Carbs	12.1g
Protein	20.7g
Oil	16g

Salmon, which is rich in omega-3, also has high quality and high protein value. It will also help protect your gut health by combining with vegetables.

NOTE: Care should be taken to consume fish at least 2 times per week.

BEEF WITH POmegranate

Beef is especially rich in vitamin B12, zinc and iron. It combines with pomegranate, which has antioxidant activity, and gains a unique flavor. NOTE: In addition to being beneficial, red meat is a protein source that should be considered in consumption due to its high fat content. Consumption of red meat twice a week is recommended for general body health.

MATERIALS:

• 4-5 shallot onions
• 120 g beef cubed meat
• 1 teaspoon tomato paste
• 1 teaspoon of pomegranate syrup
• ½ cup of pomegranate seeds
• 1 sprig of chives
• 1 teaspoon of olive oil
• 1 medium tomato
• 1 pinch coriander, pepper, salt and thyme.

Preparation:

1. The coarsely chopped meat is cooked on low heat until the water is absorbed.
2. After the meat is cooked, olive oil and onions are added and fried.
3. Frying is continued by adding pomegranate syrup, tomato paste and chopped tomatoes.
4. Add 1 tea glass of water, salt, coriander, black pepper and thyme. Cover the dish and let it cook on low heat until the water is absorbed.
5. The cooked food is taken to the serving plate.
6. You can garnish with pomegranate seeds and chopped chives
7. Enjoy your meal.

NUTRITIONAL VALUES

ENERGY	330 kcal
Carbs	13.2g
Protein	40g
Oil	13g

Beef is especially rich in vitamin B12, zinc and iron. It combines with pomegranate, which has antioxidant activity, and gains a unique flavor.

NOTE: In addition to being beneficial, red meat is a protein source that should be considered in consumption due to its high fat content. Consumption of red meat 2 times a week is recommended for general body health.

CHICKEN ROLL WITH Spinach

Chicken meat, which has high protein and low fat content, is also rich in calcium, iron, magnesium, phosphorus and potassium. It also contains vitamins A, C, D, E, B12 and B6. By combining it with a vegetable with high iron, potassium and fiber content such as spinach, a meal enriched with nutritional value will be taken. NOTE: Chicken roll with spinach will be a good choice to ensure that your meals are balanced.

MATERIALS:

• 100 g chicken fillet
• 100 g spinach
• ½ onion
• 1 tablespoon of cream
• 1 teaspoon of olive oil
• ½ red pepper
• 50 g mushrooms (3-4 pieces)
• 1 clove of garlic
• A pinch of salt/pepperoni/pepper

Preparation:

1. After washing the chicken fillets, they are salted and kept waiting.
2. The onions, which are cut into cubes, are fried in olive oil until they turn pink.
3. The roasted onion is continued to be fried by adding diced red pepper and garlic. Mushrooms and spinach are added on it.
4. It is roasted until the water is absorbed. Then cream, black pepper and chili peppers are added. After frying for a little more, the bottom is turned off and left to cool.
5. The cooled stuffing is placed inside the fillet and rolled up into a roll and placed on a baking tray lined with greaseproof paper.
6. Let it cook for 45 minutes in a preheated oven at 180 degrees.
7. After cooking, you can take your food on your serving plate and enjoy it.

NUTRITIONAL VALUES

ENERGY	275 kcal
Carbs	12.1g
Protein	20.7g
Oil	16g

Chicken meat, which has high protein and low fat content, is also rich in calcium, iron, magnesium, phosphorus and potassium. It also contains vitamins A, C, D, E, B12 and B6. By combining it with a vegetable with high iron, potassium and fiber content such as spinach, a meal enriched with nutritional value will be obtained.

NOTE: Chicken roll with spinach will be a good choice to ensure that your meals are balanced.

PUMIC SOUP WITH CREAM

Zucchini is rich in potassium, phosphorus, calcium, magnesium, sodium and iron minerals. In addition, dietary fibers in its content are important for intestinal health. A source of beta carotene combined with carrots offers a delicious start. NOTE: Consumption of soup as a starter for meals will help to lose weight and prevent the desire to eat more.

MATERIALS:

• ½ medium zucchini (75g)
• 1 tablespoon of cream (20g)
• ½ medium carrot
• ½ medium potato
• 1 pinch of salt/peppercorn

Preparation:

1. The potatoes, carrots and zucchini are cut into cubes and left to cook in 400 ml of water until soft.
2. Soft vegetables are passed through the blender.
3. Cream, salt and pepper are added to it.
4. After boiling for 5 minutes, the bottom is turned off. You can take it to your serving plate and drink it with pleasure.

NUTRITIONAL VALUES

ENERGY	112 kcal
Carbs	17.1g
Protein	3.5g
Oil	3.4g

GREEN LENTILS CURED CHEESE SALAD

Lentils have the highest protein content among legumes. It also contains high levels of fiber, vitamins and minerals. It helps to strengthen the immune system. Curd cheese is a type of cheese rich in protein, calcium and phosphorus and helps to protect bone health. Pomegranate, on the other hand, is known for its significant anticarcinogenic activity. With the combination of all these foods, you will have a meal enriched with nutritional value. NOTE: It will be a suitable meal especially for post-sport nutrition.

MATERIALS:

• 3 handfuls of purslane/arugula
• 2 stalks of parsley
• 2 stalks of dill
• ½ tea glass of green lentils (50g)
• 3 tablespoons of curd cheese (50g)
• 1 tablespoon of pomegranate syrup
• ½ cup of pomegranate seeds
• 1 whole walnut kernel
• 1 teaspoon lemon juice
• 1 pinch of salt

Preparation:

1. Wash the lentils and boil them in 2.5 tea glasses of hot water until soft.
2. Chop purslane/arugula, parsley and dill finely.
3. It is mixed by adding boiled lentils and curd cheese on it.
4. Then add olive oil, salt, lemon and pomegranate syrup.
5. Finally, you can take it to your serving plate, decorate your salad with walnuts and pomegranate seeds and consume it with pleasure.

NUTRITIONAL VALUES

ENERGY	180kcal
Carbs	28g
Protein	2.7g
Oil	5.1g

Lentils have the highest protein content among legumes. It also contains high levels of fiber, vitamins and minerals. It helps to strengthen the immune system. Curd cheese is a type of cheese rich in protein, calcium and phosphorus and helps to protect bone health. Pomegranate is known for its important anticarcinogenic activity. With the combination of all these foods, you will have a meal enriched with nutritional value.

NOTE: It will be a suitable meal especially for post-sport nutrition.

CINOALI MEXICO BEAN SALAD

In the content of quinoa, which has a very high nutritional value; It has high protein, iron and manganese minerals and vitamins A, B, C, D and K. Mexican beans, on the other hand, contain high levels of fiber and magnesium. It also helps to strengthen the immune system with its antioxidant properties. It regulates blood pressure and cholesterol. Red pepper is a full source of vitamin E and vitamin C, and it is a food with high antioxidant activity. Sweetcorn; It is rich in vitamins B1, B5, B3 and C.Organic corn should be preferred because of its GMO content. All these foods will be combined to provide a meal with high nutritional value. NOTE: Salad consumption is especially important for weight control.

MATERIALS:

• 1 coffee cup of quinoa (50g)
• 1 tablespoon of beans (20g / 2 tablespoons if canned)
• 1 tablespoon of boiled corn
• 6-7 sprigs of dill
• 1 small troupe
• 1 large red pepper
• 2 stalks of parsley and arugula
• 1 teaspoon of olive oil
• 1 teaspoon lemon juice
• 1 teaspoon of vinegar
• 1 pinch of salt

Preparation:

1. Beans, which are kept in water the night before, are boiled until soft.
2. Add washed quinoa to 4 cups of hot water and cook on low heat until the water is absorbed. After cooking, it is covered and left to infuse.
3. Dill, radish, red pepper, rocket and parsley are finely chopped for salad.
4. Quinoa and Mexican bean are added to the salad and mixed.
5. Vinegar, lemon juice, salt and olive oil are added to it.
6. Finally, you can take it to your serving plate, decorate and enjoy it.

NUTRITIONAL VALUES

ENERGY	340 kcal
Carbs	63g
Protein	9.4g
Oil	5.2g

In the content of quinoa, which has a very high nutritional value; It contains high levels of protein, iron and manganese minerals and vitamins A, B, C, D and K. Mexican beans, on the other hand, contain high levels of fiber and magnesium. It also helps to strengthen the immune system with its antioxidant properties. It regulates blood pressure and cholesterol. Red pepper is a full source of vitamin E and vitamin C, and it is a food with high antioxidant activity. Sweetcorn; It is rich in B1, B5, B3 and C vitamins. Organic corn should be preferred because of its GMO content. By combining all these nutrients, a meal with high nutritional value will be taken.

 NOTE: Salad consumption is especially important for weight control.

LEEK DISH WITH CHICKEN AND OLIVE OIL

Leeks, which are very rich in fiber, also contain vitamins A, C, K and B6. It has antioxidant properties. It also has natural prebiotic content for beneficial bacteria in the intestinal flora. Chickpeas contain plenty of iron, calcium, phosphorus and protein. By combining with leek, a meal enriched with nutritional value will be taken. NOTE: For those who have constipation problems, first of all, water consumption and the health of the intestinal flora are important. Attention should be paid to the consumption of leeks, which is one of the 5 foods that support the development of intestinal flora.

MATERIALS

• 1 tablespoon of chickpeas (2 tablespoons if cooked) (20g)
• 1 stalk of leek
• 1 small carrot
• 1 small tomato
• 1 teaspoon tomato paste
• 1 teaspoon of olive oil
• ½ medium onion
• 1 pinch of red pepper flakes/salt

PREPARATION

1. Chickpeas, which are kept in water the night before, are boiled until soft.
2. Finely chopped onions are fried in olive oil until they turn pink.
3. Add chopped tomatoes, carrots and tomato paste and continue frying.
4. Then add the finely chopped leek and fry for 2 more minutes.
5. Add 2 tea glasses of hot water, chickpeas, salt and chili pepper and let it cook on low heat with the mouth closed
6. After cooking, the bottom is covered and left to rest for 10 minutes. Afterwards, you can take the food to your serving plate and enjoy it.

NUTRITIONAL VALUES

ENERGY	180kcal
Carbohydrate	28g
Protein	2.7g
Oil	5.1g

Leeks, which are very rich in fiber, also contain vitamins A, C, K and B6. It has antioxidant properties. It also has natural prebiotic content for beneficial bacteria in the intestinal flora. Chickpeas contain plenty of iron, calcium, phosphorus and protein. By combining with leek, a meal enriched with nutritional value will be taken.

NOTE: For those who have constipation problems, first of all, water consumption and the health of intestinal flora are important. Attention should be paid to leek consumption, which is one of the 5 foods that support the development of intestinal flora.

RICE RICE WITH VEGETABLES

Rice, which provides energy to the body, is also known for its rich vitamin B1 content. The nutritional value of your meal is increased by adding carrots, which are known for their Vitamin A reservoir, and peas with high fiber and vitamin C content. NOTE: It is not suitable for consumption by diabetic patients.

MATERIALS

·     ½ tea glass of white rice (50g)

·      1 teaspoon of olive oil

·      4-5 tablespoons of carrot garnish with peas (100g)

PREPARATION

1. The rice is washed. It is put on hold in a bowl full of water.

2. Add oil and rice to the cooking pot and fry for 3 minutes.

3.  Add garnish on it and continue to roast for 2 more minutes.

4.  1.5 tea glasses of hot water and salt are added and left to cook on low heat until the water is absorbed.

5.  After draining the water, the bottom of the stove is turned off and rested for 10 minutes.

6. You can take it to your serving plate and enjoy it.

NUTRITIONAL VALUES

ENERGY	279kcal
Carbohydrate	52g
Protein	6.1g
Oil	5.7g

Rice, which provides energy to the body, is also known for its rich vitamin B1 content. The nutritional value of your meal is increased by adding carrots, which are known for their Vitamin A reservoir, and peas with high fiber and vitamin C content.

NOTE: It is not suitable for consumption by diabetic patients.

Zucchini is rich in potassium, phosphorus, calcium, magnesium, sodium and iron minerals. In addition, dietary fibers in its content are important for intestinal health. A source of beta carotene combined with carrots offers a delicious start.

NOTE: Consumption of soup as a starter for meals will help to lose weight and prevent the desire to eat more.