Healthy eating

1
Healthy eating
????????? ????????? ?.?.
2
Vocabulary
Learn the real language Food nosh - ????. ???
?? ?????? ????, ??????? grub - ????. ???
Let's go out for a slap up dinner. / Let's pig
out and stuff our faces! - ????? ?????? ??????
??? ??????? / ???????? ?? ??????. I'm
starving. - ? ?????? ? ??????. I could eat a
horse!. - ? ????? ??????? (????? ?????? ?????).
I'm just a bit peckish. - ? ??????
????????????.
3
What to eat every day?
Vegetarian proteins
By eating a variety of plant proteins, you can
optimise your protein intake. The body is very
clever at balancing complementary amino acid
levels from various vegetables, cereals, pulses,
nuts and seeds.
4
Daily products
Vegetables
Rice
Fish
Cheese
5
How much fish should we eat ?
Fish is good for us. We should eat at least two
portions of fish a week, at least one of which
should be an oily fish. Oily fish include
mackerel, salmon, sardines. Oily fish are
excellent sources of protein, vitamins and
minerals. Oily fish is completely different. It
has a higher fat content higher than some meats
but a much different fat than found in meat.
6
Salt friend or foe?
How much salt should we eat?
Where is the salt in our food?
Salty-tasting foodscrisps, bacon, cheese, olives.
No more than 9g 6g per day.
7
Recipes
8
Cheese souffle with tomato sauce
Preparation time less than 30 mins
Cooking time 10 to 30 mins
Ingredients30g/1oz butter30g/1oz plain
flour284ml/half a pint milk 150g/5oz camembert
cheese2 eggs, separatedFor the tomato sauce1
tbsp oilhalf an onion, peeled and chopped1
garlic clove, peeled and crushedhalf a beef
tomato salt and freshly ground black pepper
9
Avocado vinaigrette
Preparation time less than 30 mins
Ingredients½ tomato, finely diced1 tbsp red
onion, diced1 tsp fresh chives, chopped2/3
avocado, peeled, slicedFor the balsamic
vinaigrette1 tbsp balsamic vinegar3 tbsp olive
oilsalt and freshly ground black pepper, to
taste2 tsp fresh parsley, chopped
10
Orange and sage roasted carrots
Preparation time less than 30 mins
Cooking time 10 to 30 mins
Ingredientsdrizzle of olive oil4 baby carrots1
orange, peeled and cut into segments 2 garlic
cloves, peeled and crushed3 tbsp red wine1 tbsp
white winesalt and freshly ground black pepper
11
Vegetable stew
Preparation time less than 30 mins
Cooking time 10 to 30 mins
Ingredients1 tbsp olive oil¼ red onion,
chopped½ romero pepper, sliced55g/2oz green
beans, sliced¼ leek, sliced1 garlic clove,
crushed200ml/7fl oz vegetable stock2 tbsp white
wine3 tbsp fresh parsley, choppedsalt and
freshly ground black pepper, to taste
12
Open raspberry 'sandwich' cake
Preparation time less than 30 mins
Cooking time less than 10 mins
Ingredients3 eggs200g/7oz caster
sugar140g/5oz plain flour70g/2½oz
cornflouricing sugar, for dusting200ml/7oz
double cream140g/5oz raspberries4-6 tbsp
Greek-style yoghurt, to serve2-3 tbsp honey, for
drizzling