Winter is not the best time to transition to proper nutrition and an active lifestyle. It is easy to stray from the goals, if the window is cold which is use of the gym,forced to stay home in the warmth and eat more hot.
However, all is not lost, after all, to sit down the ways in which you can stay healthy even in the winter. Personal trainer from London and founder of Fitness Path Fitness Kate Macniven shared with Prima.co.clubism product katalymova her and her clients to maintain the beauty and health of body in winter. We are talking about mushrooms.
You may not like them, but believe me, the mushrooms deserve a place in your sonneratia. Mushrooms are rich in a lot of nutrients and vitamins that make them a great product for the winter menu.
Surpassing taste and aroma of not less than presenility greens and zucchini, mushrooms are extremely versatile in cooking, it does not contain fat and cholesterol, and are low in sodium and calories. But why the mushrooms abound, so it’s of antioxidants, vitamins and minerals, thanks to which they protect the body from age-related deterioration and improve functioning of the immune system in General, which is very important in dry, cold and flu-related conditions of winter. In addition, they are an excellent source of selenium, an antioxidant that is associated with the improvement of cognitive functions, reduction of thyroid problems and increasing fertility.
Rich in B vitamins, copper and potassium, mushrooms are ideal for winter weather: you can add them to hot stews, casseroles, dishes with pasta and use as a flavorful meat substitute.
Such varieties of mushrooms like shiitake and oyster mushrooms, among other things, rich in beta-glucan, a form of soluble dietary fiber associated with better cholesterol and heart health.
In addition to fungi, to fight winter illnesses will help you herbs that boosts the immunity and reduces the risk of catching a cold or flu. Don’t forget about agnostisism load even 20 minutes of exercise a day is better than nothing.
Healthy recipes with mushrooms
Pasta with pumpkin and mushrooms
Ingredients
- Fettuccine pasta 500g
- Pumpkin 300 g
- Mushrooms 200 g
- Chicken broth 500 ml
- Butter 50 g
- Garlic 4 cloves
- Sour cream 100 g
- Vegetable oil 50 ml
- Parmesan cheese 50 g
- Parsley 20 g
- Salt to taste
- Ground black pepper
Method of preparation
- In vegetable oil fry the finely chopped mushrooms until Golden brown, add finely chopped garlic and fry it with the mushrooms, stirring occasionally, until the strong garlic smell. Add finely chopped parsley, stir and remove from heat.
- In a deep saucepan, melt the butter and fry on it chopped pumpkin flesh, season with salt and pepper and cook for another five minutes, stirring constantly. Then pour in the stock, stir and cook for another ten minutes, then add sour cream, grated Parmesan cheese (25 g), mushrooms with garlic, to mix, to make the fire minimum and cook for another ten minutes, from time to time, stirring occasionally.
- In a large saucepan in salted water cook noodles until al dente. Mix it with pumpkin and mushroom sauce and serve sprinkled with freshly grated Parmesan cheese.
Pilaf quinoa with mushrooms
Ingredients
- Quinoa 500 g
- Olive oil 50 ml
- Garlic 3 cloves
- Mushrooms 200 g
- Parsley bundle
- White onion 1 head
- Chicken broth
Method of preparation
- Finely chopped mushrooms to fry in olive oil until a distinct mushroom smell. Add the onion and fry until it becomes soft but not starting to turn into a bronze figure.
- Pour in the onions and mushrooms cereals quinoa and chopped garlic and fry for a few minutes.
- Pour the broth and cook fifteen minutes, stirring constantly. Before the end of cooking add chopped parsley. As allusions to the South American origins of cereal can also add a sliced chili pepper.
Squid stuffed with mushrooms and cheese
Ingredients
- Onions 2 heads
- Squid 4 pieces
- Carrot 2 pieces
- Champignons 800 g
- Chicken egg 4 pieces
- Cheese 200 g
- Greens-to taste
- Olive oil 4 tablespoons
- Mayonnaise to taste
- Salt to taste
- Ground black pepper
Method of preparation
- To boil eggs. Onions finely chop, carrots to clean and RUB on a grater, fry in a pan in a little olive or sunflower oil until Golden brown.
- Mushrooms wash, finely chop and fry in slow fire for 5 minutes.
- Boiled eggs chopped, cheese grate on a coarse grater.
- Squid pre-wash and remove the gray film, it is bitter. All the prepared ingredients for the filling, mix, add a little mayonnaise, salt and pepper and nafarshiruyte squid. Secure with a toothpick so that the stuffing does not fall out.
- Put the stuffed squid on the foil, brush them with oil and sprinkle with finely chopped greens. Tightly wrap the foil edges and bake in the oven for about 20 minutes at a temperature of 200 degrees.
- Unwrap the foil, remove the squid and serve.
Sea bass with thyme and mushrooms
Ingredients
- Sea bass 6 pieces
- Thyme 100 g
- Lemon 2 pieces
- Olive oil 100 ml
- Garlic 12 cloves
- Onions 1 head
- Mushrooms 200 g
- Salt to taste
- Ground black pepper
Method of preparation
- Clean the fish, remove the gills and remove entrails.
- Half olive oil to fry the finely chopped onion for two minutes, then add garlic and mushrooms and sauté for three minutes. Then season with salt and pepper, mix with the thyme leaves and simmer for another minute.
- The filling stuff the belly of the fish, sprinkle the fish with olive oil and lemon juice, season with salt and pepper. And put in the oven, preheated to 180 degrees for fifteen minutes.
Tom yum with shrimp and shiitake mushrooms
Ingredients
- Water 2 l
- Garlic 2 cloves
- Fresh ginger 30 g
- Fish sauce 50 ml
- Pepper paste Tom Yam 30 g
- Lemon grass 1 tablespoon
- Kaffir lime leaves 3 pieces
- Coconut milk 300 ml
- Chili pepper to taste
- Chopped cilantro (coriander) 3 tablespoons
- Cherry tomatoes 4 pieces
- Tiger prawns 10 pieces
- Shiitake mushrooms 10 pieces
- Olive oil
Method of preparation
- Water bring to a boil.
- Peel the ginger and cut into small cubes. Fry in olive oil until Golden brown.
- In boiling water, add Kaffir lime leaves and lemon grass (I had chopped and dried), cook for a few minutes. Then add fish sauce and pepper paste Tom Yam.
- Add in broth shiitake mushrooms.
- Shrimp clear from the shell, separate the tails, remove the intestines. Add the tails to the soup.
- Add the coconut milk.
- The cherry tomatoes cut into 4 pieces add to the soup.
- The pan remove from heat. Add the chopped cilantro.