Nutrition in Lent with Health Benefits
Every day, dried fruits should be on the table. — raisins, dried apricots, figs, prunes.
They have a huge amount of vitamins and minerals valuable to the body.
Dried apricots have a lot of ascorbic acid, vitamins B, PP, provitamin A, minerals (iron, silver, magnesium). But most of all it contains potassium, the most useful element for our heart..
Dried apricots contain useful natural sugars, bioflavonoids, organic acids. Eat 8 dry apricot fruits per day during Lent.
You also need to eat berries (raspberries, blueberries, cranberries) dry and frozen, eat dry sea buckthorn and rose hips.
From cereals, choose buckwheat; it contains half of the amino acids present in meat, oats, unpolished rice.
Particularly worth paying attention to vegetable oils, allowed on Saturdays, Sundays. During this period, you need to choose oils with the maximum amount of polyunsaturated fatty acids omega-3, omega-6, opt for almond, linseed, olive, cedar oil. Pour oil into potatoes, porridge, legumes.
Lenten Fast Food Menu.
1) For breakfast, you can make a salad of fruits, chop apples, pears, tangerines, drop grapes and pour honey.
2) For lunch, prepare gazpacho soup whisk with a blender:
half a kilo of tomatoes;
clove of garlic;
several branches of celery;
a bunch of parsley;
a bunch of basil;
half a liter of tomato juice.
Salt and serve with greens and lean bread.
3) For dinner, chop nuts, prunes, dried apricots, figs, dates and add any nuts. Season with honey.
When vegetable oil is allowed, you can treat yourself to honey gingerbread.
a glass of sugar;
glass of water;
half a glass of sunflower oil.
Heat a little and put two tablespoons of honey.
soda — tea spoon;
cocoa — two table. spoons;
a pinch of cinnamon;
a pinch of coriander.
Stir everything. Then add half a glass of nuts, half a glass of raisins, half a teaspoon of baking powder and two glasses of flour. The mass should be thick sour cream. Bake in the oven at 200 degrees for half an hour. You can cut the gingerbread into cakes and grease with any jam or jam.
You can also cook lean pancakes:
flour — 2 cups;
sugar — 4 teaspoons;
salt — tea spoon.
Slowly pour mineral water with gas (2.5 cups) and you should get a dough like thick sour cream. Cover the dough on top with a bag or film and put in heat for 40 minutes. Bake in sunflower oil and serve with jam or honey.
Food in Lent that you can’t refuse; What products must be included in the Lenten menu?
Lentils, beans, peas, soy products are rich in phytoestrogens and B vitamins, which are not enough for fasting, so be sure to add legumes to your diet on Tuesdays and Thursdays. Try to make liquid or mashed foods from them for better absorption..
Add walnuts, pine nuts, almonds to Lent in Great Lent..
It is also good to include algae (spirulina and sea kelp) in the diet. They contain not only vitamins and minerals, but also vital amino acids that come in during fasting in smaller quantities..
In order for the post to benefit, one must remember the measure.
If you consume large quantities of herbs, raw vegetables may develop biliary dyskinesia. Gastrointestinal problems may occur.
It is necessary to eat so that there is no feeling of fullness of the stomach. The mistake of fasting people in eating a large amount of seemingly light, less satisfying plant foods.
Add fiber foods from which it is well absorbed. For example, broccoli, Brussels sprouts, cauliflower are very useful and do not cause gastritis, exacerbation of ulcers, pancreatitis, unlike white.
Older people should be careful with sauerkraut and mushrooms (especially salted or pickled). But soup with dried white mushrooms will decorate any fasting table.
Conclusion: food in Lent is primarily spiritual cleansing, people pray, do good, go to church, fasting cleanses the soul, helps us get rid of passions and bad habits.