Stefania Nikulina

Stefania Nikulina Good nutrition and training

🍃 Omelette with pumpkin and spinach 🍃🔸 per 100 grams - 72.74 kcal🔸 B/L/D - 5.95/3.98/3.42🔸Ingredients:- Egg 2 pieces.- T...
05/04/2022

🍃 Omelette with pumpkin and spinach 🍃
🔸 per 100 grams - 72.74 kcal🔸 B/L/D - 5.95/3.98/3.42🔸

Ingredients:
- Egg 2 pieces.
- Tomatoes 3 pieces
- Pumpkin 60 g
- Spinach 30 g
- Low fat hard cheese 50 g
- Salt, black pepper to taste

Preparation:
Mix eggs with salt and pepper. Cut the cooked pumpkin into small cubes. Slice the tomatoes. Finely chop fresh spinach leaves. Pour egg mixture into a high rimmed pan, add pumpkin, cover with spinach and stir. Place tomatoes and half of the grated cheese on top and place in the oven for 10 minutes. Sprinkle the grated cheese over the ready omelet. Roll up before serving.

Enjoy Enjoy!

ЗАПЕЧЁННАЯ ОВСЯНКА С ЯГОДАМИ⁣⁣⁣⠀⠀ Овсянка получается, действительно, очень вкусной и полезной.⁣⁣⠀⁣⁣⠀▶️ КБЖУ на 100 гр:⁣⁣...
05/04/2022

ЗАПЕЧЁННАЯ ОВСЯНКА С ЯГОДАМИ⁣
⁣⁣⠀
⠀ Овсянка получается, действительно, очень вкусной и полезной.⁣⁣⠀
⁣⁣⠀
▶️ КБЖУ на 100 гр:⁣⁣
К-203.1/Б-6.8/Ж-5.9/У-30.7

⁣⁣⠀
▶️ Ингредиенты:⁣⁣⠀
Овсяные цельнозерновые хлопья - 210 гр⁣⁣⠀
Молоко - 400 мл⁣⁣⠀
Голубика - 50 гр⁣⁣⠀
Сахар - 40 гр⁣⁣⠀
Сливочное масло - 20 гр⁣⁣⠀
Яйцо - 1 шт⁣⁣⠀
Соль - щепотка⁣⁣⠀
Корица - 1/2 ч л⁣⁣⠀
⁣⁣⠀
▶️ Способ приготовления:⁣⁣⠀
🍚⠀ 1.Форму для запекания смазать маслом. Засыпать цельнозерновые хлопья, добавить ягоды. Слегка перемешать.⁣⁣⠀
🍚⠀ 2.В отдельной ёмкости слегка взбить яйцо с молоком и растопленным сливочным маслом, добавить сахар, соль и корицу.⁣⁣⠀
🍚⠀ 3.Молочную смесь влить к хлопьям, немного перемешать, оставить на 5-10 минут.⁣⁣⠀
Отправить в духовку на 30 минут при 180°⁣⁣⠀
❤️Приятного аппетита!❤️

Diet chocolate mousseCalories per 100 grams: 132/11/6/6Ingredients:- Greek yogurt 2% - 150 gr.- Soft cottage cheese - 10...
04/04/2022

Diet chocolate mousse
Calories per 100 grams: 132/11/6/6

Ingredients:
- Greek yogurt 2% - 150 gr.
- Soft cottage cheese - 100 gr.
- Bitter chocolate - 40 gr.
- Chocolate chip cookies - 40 gr. (Bombar)
- Chocolate-berries - for decoration

Preparation:

1️⃣ Melt the chocolate in the microwave.
2️⃣ Mix Greek yogurt, cottage cheese and add the melted chocolate. Stir everything well.
3️⃣ Crush the cookies into crumbs.
4️⃣ Pour the resulting mousse into a mold and decorate with chopped cookies and berries.
Enjoy! 🤎

Baked Brussels sprouts with sauce🌾 🔸 per 100 grams - 107.47 kcal🔸 B/L/D - 4.59/7.62/7.1🔸⠀Ingredients.450 g brussels spro...
04/04/2022

Baked Brussels sprouts with sauce🌾
🔸 per 100 grams - 107.47 kcal🔸 B/L/D - 4.59/7.62/7.1🔸
⠀
Ingredients.
450 g brussels sprouts.
1-2 tbsp olive oil
Salt and pepper to taste
⠀
✅ For the sauce:
60 ml sour cream or yogurt
2 tbsp olive oil
1.5 tbsp Dijon mustard
1 tsp. minced garlic
Salt and pepper to taste
1/2 tsp. fresh minced or dried parsley
⠀
Preparation.
1⃣ Preheat oven to 200°C
2⃣ Mix Brussels sprouts with olive oil, salt and pepper
3⃣ Arrange them in a single layer on the baking tray and bake for 17-19 minutes, turning them over after 10 minutes
4⃣ For the sauce, whisk all the ingredients in a blender
5⃣ Serve the cabbage with the sauce

Enjoy! ❤️

My ideal diet is like this...😍
04/04/2022

My ideal diet is like this...😍

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