Walnuss – Plätzchen von Nicky0110 | Chefkoch



Walnuss-Vanillekipferl

There is no need to force your wallet to make a diet or eat healthy. Easy to prepare, delicious taste, low calorie density and costly meals and food can be fed healthy and you can keep your weight under control.

1. Lentils
Cost per Serving: 20 cents
Serving Size: 1 cup
Calories per Serving: 115

Don’t be fooled by the tiny pieces of lentil grains, in fact, they’re a complete protein store. They contain 9 grams of protein per serving. Fat rate is low. Folic acid is a source of iron and potassium. It is abundant fiber, so it keeps you full for a long time. You can also use brown, red or green lentils as a side dish in salads.

2. Boiled Egg

Service Size: 1
Calorie per Service: 72

An egg contains 6 grams of protein. It is a cheap source of protein that can replace meat. It is full of nutrients such as vitamin D and A, choline, which are essential for pregnant and lactating women. Experts say that one egg a day is good for cholesterol. We especially recommend it for breakfast. You can consume it together with salads and cereal dishes.

3. Oatmeal
Serving Size: 1 cup
Calories per Serving: 140

A warm bowl of oatmeal can be a great breakfast. You can use it as filling material in meatballs, burgers, casseroles and fruit tarts where you prepare the oats. The fiber it contains saturates you in a short time, lowers your cholesterol and strengthens your immune system. It also contains antioxidants that protect cells from damage.

4. Potatoes
Serving Size: One medium-sized potato
Calories per Serving: 170

We can not say that its fry is healthy, but it is boiled noodles. Contains vitamin C, fiber and potassium. It helps to lower blood pressure, it is good for cholesterol. Apart from boiling, you can slice it thinly, put some olive oil on it and add it to the oven by adding a little flavor with spices. You can add various vegetables and with it.

5. Sweet Potato
Serving Size: One medium-sized sweet potato
Calories per Serving: 105

By eating just one, you can meet 400 percent of your daily vitamin A needs and one-third of your daily vitamin C needs. Sweet potatoes contain a little more sugar than regular potatoes, but less calories. It contains more fiber and carbohydrates. You can slice it into the oven. It is a great side dish. You can also add it to the dough of your cakes.

6. Sardine
Serving Size: Approximately 110 grams of
Calories per Serving: 90

This little fish; It is a source of protein, calcium, vitamin D, omega 3 acids (EPA and DHA). It helps prevent heart attack. In order to get fewer calories, instead of canning, buying fresh and cooking is acceptable. Summers are eaten very much in Çanakkale region. Even if it is wrapped in vine leaves and cooked in a barbecue, it is not eaten.

7. Beans
Serving Size: 1 cup
Calories per Serving: 100

It contains 7 grams of protein in one serving. You can add it to meat dishes. It contains fiber, folate, potassium and magnesium. It is customary to soak overnight. Or you can boil in hot water before cooking and soak in hot water for an hour. If you have received canned food, rinse well and rinse first to lower the salt content.

8. Popcorn
Serving Size: 3-4 tablespoons (before blasting)
Calories per Serving: 140

Although it’s actually a snack, it’s not just food that can be eaten while watching movies in the cinema or at home. Although it is abundantly fibrous, you consume a fibrous food that you should eat once a day with a single serving. Try to add flavor with spices instead of butter and salt to make it light.

9. Whole Grain Pasta
Serving Size: 100 grams
Per Serving Before Cooking : 200

Pasta says they lose weight, but whole grains can be part of a healthy meal when reasonably consumed. Especially whole grain noodles are low in fat and salt. Whole-grain versions have twice as much fiber than regular pasta and increase blood sugar less. Is there anything like spaghetti with homemade tomato sauce, penne or pasta served with sauteed vegetables in olive oil?

10. Banana
Service Size: 1 Medium Banana
Calorie: 112

A complete source of potassium and fiber. B6 and vitamin C storage. It is good for your heart health by lowering blood pressure. It is easy to digest, it is good for your stomach. You can make a runner snack or use it to make delicious drinks. If possible, choose the native, what they say is domestic and domestic.

11. Peanut Butter
Serving Size: 2 tablespoons
Calories per Serving: 190

Yes, it is a healthy food as it is a little fatty but unsaturated fat. It also contains potassium and even some fiber. You don’t have to make sandwiches, you can eat it on apple slices and similar fruits.

12. Chickpeas
Serving Size: 1 cup
Calories per Serving: 170

It contains 10 grams of protein per serving, it is a source of iron and fiber. You can add it to your salads or add color to your table by passing it through the robot and making hummus.

13. Greens
Calories per Serving: 30

Spinach, cabbage, turnip leaves and green vegetables like this one. It is both low in calories and filled with nutrients such as folate, iron, fiber, magnesium, calcium and vitamin C. Take care to wash thoroughly before consuming, even wash with white vinegar. You can make healthy salads with greens, add them to whole grain pasta.

14. Frozen Vegetables
Calories per Serving: 30

Its freshness is better, but it is possible to get the necessary nutrients from frozen vegetables by shocking under suitable conditions. You can hide for a long time. Thus, you prevent waste. If you can’t eat, throw the horse into the freezer

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