Kristina Pishniukaite-Shimikee, author of the At the Wooden Table blog, says a balanced meal doesn’t have to be bland or boring—just choose interesting ingredients.
Vaida Budriene, communications manager of the “Iki” trade chain, says that Lithuanians try not to forget the principles of healthy eating in winter, and both fresh vegetables and pickled vegetables enter their baskets.
“Buyers do not forget the principles of proper nutrition in winter. A variety of vegetables: potatoes, carrots, tomatoes, cucumbers and cabbage remain the most popular in winter, and in the cold season, interest increases not only in fresh vegetables, but also in pickled vegetables and their juices, which have very useful properties. for the body. Traditional sauerkraut remains the most popular pickled vegetable that often finds its way into the baskets of online shoppers. At the same time, we notice that the interest in fish and seafood products is increasing,” says V. Boudriene.
Different food every day
For a healthy and tasty meal, the menu should be supplemented with the most diverse products: meat, fish, seafood, various dairy and plant products – fruits, vegetables, berries, legumes, nuts and seeds.
Fruits and vegetables play the most important role in our diet. Maybe that’s why almost all food offerings start and end with them. Most fruits and vegetables are 80-90 percent. water, they are low in calories, help maintain body hydration and optimal weight.
It is good for everyone to know that the ideal daily dose of fruits and vegetables is 5 servings. Three of them should go to vegetables and two to fruits. In addition, it is recommended to add fruits and vegetables to the main meals. Choose fruits and vegetables that are in season whenever possible to get the most benefits and nutrients. Another interesting fact is that different colored foods contain different nutrients, so try to eat as many different colors as possible during the week.
Meat is rich in protein, but replace it with fish a few times a week. If you don’t eat meat, choose other protein-rich foods like chickpeas, lentils or beans.
Cereals should be chosen from whole grains because they contain more complex carbohydrates, fiber, vitamins and minerals than broken, processed grains. To enrich dishes with the good stuff, season them with products that contain healthy fats such as olive oil, avocados, nuts, seeds, seed oils or butter.
The main thing is to discover not only healthy, but also tasty dishes
Kristina Pishniukaite-Shimikee, author of the food blog “On the Wooden Table” and “Iki” ambassador, says that she understands the importance of a balanced diet, which is why she tries to include as many different foods as possible in her family’s diet. daily menu – from pasta to salads.
“Although it is sometimes difficult to put into practice the rule of eating only balanced food every day, I am sure that the main thing is to find foods that are not only healthy, but also tasty and easy to prepare – then there will be a balanced diet. easy and enjoyable task. That’s why I’m always looking for the most interesting flavor combinations that appeal not only to adults, but also to children,” says the blogger.
According to him, when one thinks of healthy eating, salads usually come to mind. However, such an easy-to-prepare dish can be unique – it should be enriched with several complex ingredients: seafood, fish, meat or more exotic vegetables, even fruits.
In addition, salads can be made not only from fresh, but also from cereals, cheese, eggs and fried vegetables enriched with various sauces.
K. Pishniukaite-Shimikee shares her family’s favorite shrimp salad recipe. This salad is an excellent example of a light but tasty dish – it is prepared in 10 minutes, but it is not only tasty, but also rich in vitamins.
Salad with shrimp, avocado and feta
For 2 servings you will need:
- olive oil for cooking
- 150 g of shrimp
- 1 clove of garlic
- salt, pepper
- 100g of your favorite salad (the blogger used romaine lettuce, baby spinach and spinach)
- 1 large well ripe avocado
- squeeze lemon juice
- 100 g of cherry tomatoes
- 1 red onion
- 50 g feta
For the sauce you will need:
- 3 years olive oil
- 1 year agave syrup
- 1 year grain mustard
- 1 year lemon juice
- salt, pepper
How to produce
We prepare the shrimps: heat the oil in a pan, add the shrimps and fry for a few minutes. Grate the garlic, add salt and pepper and cook for another minute.
Prepare the sauce: mix all the sauce ingredients in a bowl.
We prepare the salad: we put washed and well-dried lettuce leaves, avocado strips sprinkled with lemon juice, cherry tomatoes cut in half, onions cut into strips and fried shrimp.
Spread feta cheese on the salad and sprinkle with the prepared sauce. Tasty!