Tabule of quinoa.

 304 kcal 

PFC 5.5/17/29

For one portion take 40 gr quinoa, 50 gr of tomatoes without a pulp and seeds, 50 gr cucumbers, 3 twigs for mint, 3 twigs for petroselinum, 2 twigs for dill, 15 ml. of olive oil, 3 tbl.sp. juice for lemon, salt, pepper by taste.

Quinoa wash, wet in water a few hours, am wetting for all night.And cook till ready for 10 min. On tomatoes do a cruciform cut, scald  a hot water, clean, cut.

Chop greens, cut cucumber on cubes. Cook sauce as mix lemon juice, salt, pepper, olive oil. All to mix, and dress with sauce.

Asparagus with garlic.

Asparagus is an awesome prebiotic, and rich with kalium, vitamin A , bioflavonoids, which strengthening capillaries skin, and preventing theirs breaking, and she's having antioxidant gluthatione, which protect cells from free radicals.

Kcal 180.

PFC 4/15/6

For one portion take 200 gr of asparagus, 3 garlics, 15 ml. olive oil, pinch sesame, salt, pepper by taste.

If ends in asparagus are hard cut theirs, or use  peeler for clean hard skin  inside of ends in stem.

Cook asparagus for 2 min asfter boiling. After ready asparagus add  cold water, for stopping cooking process, filter. Chop garlic, fry in olive oil, for aroma give away, after add asparagus, mix, and turn off fire. Serve with salt sprinkle, pepper, sesame, and cutting garlic.

If you wish, you can sprinkle lemon juice.

Prebiotics are meal s components which are not digesting and not absorbing in gastrointestinal, but fermenting by microflora a thick bowel and ability her grow and ability to live. 

Free radicals are  non-stable molecules which are ability damage cells, and causing different diseases and aging organism.

Rice of a cauliflower .

This is a vegetable garnish ideal  combining with any dishes, and you can add boiled hard eggs, and you are getting a healthy snack or independent dish. Calorie in cauliflower just 30 on 100 gr.Fibre is tender and thin, than in white, and good digesting, not loading a gastrointestinal. Ideal matches for baby s ration.  And she is a rich of vitamins B,C, K which taking part in  blood coagulation.

249 kcal.

PFC 6/17.5/15

For 2 portions use are 200 gr of cauliflower, 2 garlics, 20 gr of olives, 15 ml. of olive oil, 4 feathers of green onion, one tbl.sp. lemon juice, pinch for Italian herbs, salt, pepper by taste.

Cauliflower separate on inflorescences, cut pieces on by  arbitrary form.Add in blender, and chop on impulsive regime till  crumb ,like a seed of rise size.

Chop garlic. In  sauté pan put olive oil, warm slightly, add garlic, cabbage, spices, mix, lid close and cook on weak fire for 3 min.

Olives clean, chop, add in hot rice with a chopped green onion, pepper black, and lemon juice.

Baked zucchini.

147 kcal.

PFC 3.5/10/8,5

For one portion take are 200 gr of zucchini, 10 ml. of olive oil, 1/2 tea.sp. Provence herbs, 2 twigs for fresh thyme, 2 garlics, salt, fresh pepper grinded by taste.

Zucchini cut on pieces on one cm, chop garlic, pieces for zucchini sprinkle with olive oil,  and herbs, garlic, add salt, pepper by taste.

Add on the form, with covered pergament, bake in warmed oven till 180C, for ten min. serve as decorate with fresh thyme twig.