My recipes: wholesome ingredients, minimal effort, maximum nutritional value

I started with my recipes when I decided to stop eating meat dishes. The main reason is that meat has never agreed with me, neither in taste nor in how I feel afterward, in addition to all the other reasons usually associated with vegetarianism.

I had to include high-quality alternatives to meat protein in my diet. Of course, I kept dairy products and eggs, but in smaller amounts. I had to incorporate plant-based protein sources into my recipes, in sufficient quantity and variety, to ensure I get the right amounts and ratios of amino acids.

Additionally, I want recipes that don't contain too much saturated fat, simple sugars, unnecessary additives, or sweeteners. The way the food is prepared is also important, so not too much frying, grilling, and without unhealthy fats.

But most importantly, recipes need to be easy to prepare, with accessible ingredients, and quickly, because that guarantees that we'll make them more often.

My menus are very clean and contain only carefully selected quality ingredients. They are focused on reducing unwanted nutrients and incorporating as many healthy foods as possible.

I entered some of the recipes into the Samsung foods database because it allows for calculating macro and micronutrients and various indexes, enabling me to further optimize them.

While I'm not overly fixated on the exact numbers (regarding micro and macronutrients), I believe having a general understanding serves as a helpful foundation.

The recipes will also feature my very own top 10 favorite ingredients.

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Welcome to the Wild Side of Your Plate

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Women Over 50: Are "Special" Supplements Necessary?

If you've read my previous posts, you know that I write about topics and provide information that is not usually available in commercial articles. My content is rooted in my formal education, ongoing learning, and research from both mainstream and independent sources. Supplements for women over 50: What you need to know As we enter our 50s and beyond, hormonal changes and age-related shifts can impact our nutritional needs. Decreased estrogen after menopause, for example, increases osteoporosis risk, highlighting the importance of adequate calcium and vitamin D intake. Age can also affect nutrient absorption, emphasizing the need for sufficient B12 to support red blood cells and nerve health. This naturally leads to the question of whether supplements are necessary. The answer isn't straightforward, as it hinges on various factors. 1. Diet Quality Are you enjoying a diverse range of nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and especially healthy...

My Easy Recipes: Real Food & Real Flavor! Zucchini tagliatelle

Zucchini Tagliatelle - recipe 1. Using a vegetable peeler, slice 2 medium-sized zucchini lengthwise into thin, wide strips, resembling tagliatelle pasta. Aim to peel continuous strips along the entire length of the zucchini. 2. Lightly salt the zucchini strips (about a small teaspoon of salt) and place them in a colander to drain for at least 30 minutes. 3. While the zucchini is draining, prepare the tomato sauce in a saucepan. Gently sauté the chopped onion in two tablespoons of olive oil until softened. Add fresh basil, oregano, a pinch of salt, and half a teaspoon of honey. Pour in the finely chopped tomato pulp. Simmer the sauce for about 5 minutes. 4. In a wide pan, heat a tablespoon of olive oil and sauté the zucchini strips for 3 minutes, just until they release their aroma. 5. Divide the zucchini strips between two plates. Top with torn buffalo mozzarella and pour the tomato sauce over them. 6. Sprinkle with fresh herbs and serve. For detailed instructions, check my recipe on S...

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