It can be quite difficult to eat healthy while constantly at home. On the other hand, we are careful to stock long-lived foods at home. We brought these two issues together and asked Dietitian Nevra Demirel about 'stocking healthy food' and got a healthy recipe.
Healthy and balanced nutrition at home plays an important role in the fight against the virus during social isolation, at the very beginning of the measures we take against coronavirus, which is declared as a pandemic by the World Health Organization. During this period, care should be taken in issues such as food choices, food storage and the evaluation of stocks in the home.
Foods such as protein sources such as lentils, chickpeas rich in protein, which support immunity, legumes such as dry beans, mung beans, kidney beans, meat, chickens, fish that can be stored in the freezer, eggs, canned fish, long-life dairy products, and cheese should be added to the list.
Smart choices should be made in the selection of carbohydrates, instead of refined and processed carbohydrates, whole grain products, bulgur, whole wheat rice, pasta, oatmeal should be used. The ones that are rich in vitamins and minerals and whose antioxidant stores are relatively durable in exchange of vegetables and fruits (such as apples, oranges, pears, carrots, cabbage, celery, potatoes, dried fruits, frozen vegetables and fruits) should be selected.
How to feed at home?
In this period, in addition to changes in eating behavior caused by stress, the increase in the number of meals served at home may cause people to have difficulty in weight management. Arranging the nutrition plan with the right choices in this period; It is important to complete the process without weight gain, supporting immunity and creating healthy meals.
First of all, it is important to start the day with breakfast. In addition to protein sources such as eggs, cheese, whole grain bread, green lemon parsley, arugula, and greens such as cress can be preferred. In addition, different breakfast alternatives can be added every day. You can also start the day with a high-nutrient meal added to milk or yogurt, such as oatmeal, dried fruits, walnuts or smoothies.
In the main meals, by cooking fresh or frozen vegetables with olive oil or steam, foods such as soups, meat chicken, dried legume dishes, bulgur pilaf, salad, yogurt can be used in different meals. For example; For a light lunch, you can add a vegetable source such as chickpeas, quinoa, green lentils to your salad and create a satisfying selection with the addition of some cheese.
You can consume fresh or dried fruits, milk, yogurt, kefir, home-made oatmeal cookies and nuts such as raw almonds, walnuts, hazelnuts, pumpkin seeds, which contain important minerals for immunity, by paying attention to the amount.
A satisfying meal alternative:
Mung bean salad
-1 cup boiled mung beans
-½ bunch of finely chopped parsley
-½ bunch of chopped dill
-2 roasted capia peppers
-2-3 sprigs of green onions
-1 grater carrot
Juice of 1 lemon
-1 tablespoon of olive oil
Boil mung beans, previously soaked in 8-10 hours, in water 12-15 minutes. Add finely chopped greens, carrot grater and finely chopped red peppers. Add olive oil and lemon juice. Bon Appetit!