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Strawberries are cleaned of tails, washed and cut into cubes. Mix with 50 g of sugar and set aside, stirring occasionally.
Separate the egg whites from the yolks.
Turn on the oven to heat.
Whisk the egg whites with a pinch of salt. Add the sugar and vanilla sugar and mix until they become like a meringue. Add the yolks, vanilla essence, oil and sana and mix well. Incorporate flour and baking powder, lightly, from the bottom up, using a silicone spatula. Then add 2/3 of the strawberries (without the syrup left).
Pour the dough into two trays greased with oil and lined with baking paper, keeping 3-4 tablespoons of dough, which is mixed with cocoa and a tablespoon of water.
Pour the cocoa dough over the dough in the trays and mix, from the bottom up, with a fork. Sprinkle the preserved strawberries over the two-tone dough.
Place the trays in the oven until the cakes pass the toothpick test.
What is meal preparation?
The concept of "meal preparation" (meal preparation) or rather, preparing food in advance for several days, is what can save you, the one who does not have much time to cook daily. With meal prep you can think that you will run to the corner pretzel or worse, to some fast food to get something fast to eat during breaks from work, school or college.
This concept of "meal preparation" is known and practiced especially by those who do sports. For example, those who do fitness for pleasure or performance. Nutrition is very important to them, so this helps them stay consistent in their goals.
What is & # 8220meal prep & # 8221?
Ok, let me tell you more: meal preparation consists of sitting for 1-2 hours and organizing your meals for several days. These meals include: breakfast, lunch, dinner and snacks. You can either prepare more breakfast, lunch or dinner ideas, depending on how busy your schedule is. For example, if you know that in the morning you are on the run all the time, you do not have time to eat and all that can save you at that moment is a croissant or a pretzel taken before boarding the trolley / car, then you should give time to prepare some breakfast ideas for several days. The same happens with the other tables.
You shouldn't neglect snacks either, because they save you from that crazy hunger between main meals. No more nibbling, choose healthy snacks: 20-30 gr. of & # 8211 nuts, hazelnuts, almonds fruits & # 8211 2 kiwis, 1 banana, 1 grapefruit, dairy berries & # 8211 yogurts (I recommend 2% Greek yogurt), kefir or sana, etc.
Before you start the whole meal preparation "process", you need to have a plan. This plan includes the recipes you will make, but also the shopping list with which you will go to the supermarket, and no, you will not deviate from it. That chocolate ice cream doesn't fit! When thinking about recipes, you must take into account a very important thing: the food you will prepare today must be good in 2 or 3 days. To tell you the truth, I have never tried to prepare my meals in advance more than 3 days, and as others prepare their meals for a week, it seems too much to me and I don't think that food is as fresh. There is also the solution to portion the food and freeze it, which I do not agree with.
Now that I've clarified a bit about it, let me show you how I prepared my meals in advance for 3 days!
As you can see in the picture I have:
Vegetables: zucchini, frozen green pods, carrots, cucumbers, tomatoes, green onions, spinach and lettuce. You can also choose according to your preferences: broccoli, cauliflower, sweet potatoes, eggplant, etc.
Fruit: this time I bought more bananas, but I also like kiwis and apples
Grain: (70 gr. Quinoa, 100 gr. Millet, 50 gr. Oatmeal). Normally I would have chosen brown rice, but I wanted to diversify and replace it with quinoa and millet.
Oilseeds: almonds, walnut kernels (you can also choose hazelnuts, cashews, pistachios)
Protein: eggs, chicken breast, 2 canned tuna
I prepared all the ingredients on the table, then went to work:
⇒ I started by seasoning the chicken breast with salt, pepper, paprika, garlic powder, a little olive oil, lemon juice and marinating it for 20 minutes. During this time I cleaned, washed and chopped the vegetables and boiled quinoa (with 150 ml. Water) and millet (with 200 ml. Water).
⇒ I put the pieces of chicken breast and the seasoned zucchini in the oven and cut them into rounds, for 25-30 minutes, until the chicken breast is well cooked. I boiled the carrots for 10 minutes, then I added the green pods in the same pot and let it boil for another 7-8 minutes.
⇒ All this time I managed to prepare the oatmeal (overnight porridge oats) in which I put 50 gr. oatmeal, 100 ml. milk, 1 chopped banana and I added some blackcurrants. I mixed 2-3 times and put it in the fridge. Breakfast is provided. Also for breakfast, I boiled 3 eggs, which I did not peel, I will peel them only when I eat them. To these eggs I will definitely add some tomatoes, possibly some crackers with cream cheese or 1 avocado. For another quick breakfast I also made a smoothie from a banana, a handful of spinach, a little cucumber and 1 orange.
⇒ I cut some vegetables for a salad, which I will eat for dinner, along with 1 can of tuna. I will open the canned tuna only when I eat the salad. Then I will quickly make a dressing of salt, pepper, olive oil and lemon.
⇒ The snacks I thought of are: almonds, walnut kernels and a banana / day
⇒ All the ingredients have already been cooked and ready to be put in the pans. I will make different combinations of ingredients so as not to get bored of the same lunch or dinner. One idea is the one I already ate: chicken breast, baked zucchini, 2 tablespoons quinoa with carrots and green pods. When I ate I heated the chicken and vegetables in the oven (not the microwave). I simply put them in a heat-resistant casserole and put them in the oven for 5-10 minutes to warm up a bit.
By preparing meals in advance, you not only save time for the rest of the day, but also help you avoid unhealthy foods, knowing that you have the next meal insured.
Have you tried to prepare your meals for several days?
We invite you to consult these dairy recipes, for staple foods in any diet. Prepare the most delicious dishes with milk, consulting the dairy recipes that Qbebe offers you!
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