Lent food implies special, certain foods should be absent from the diet. This time is intended for good deeds, prayers, the search for measures to become better, a comprehensive cleansing of the soul and body. The beginning of Lent is a chance for spiritual improvement and rest from animal food.

The right way to post

We celebrate Great Lent in 2019 with joy and special inspiration. This is a good chance to improve your spiritual life and learn how to eat right. This will help the menu by day with recommendations, it is given below. From March 11 to April 27 - these are the days when there will be Lent. Some dietary restrictions should not be taken as a priority. The spiritual part of fasting is mainly aimed at working on oneself, taking care of loved ones, refraining from condemnation, anger, lies, envy and evil deeds, and the food component is insignificant.

You should not limit yourself to food, practice diets and fasts if you are unhealthy, travel a lot, are weak, work hard, live in an unfavorable or cold geographical area, breastfeed a child, or are pregnant. You are allowed to eat everything according to the recommendations of doctors and your needs. Children also cannot be forced to fast food, they can abstain from some kind of food only if they themselves strive for this and are fully aware of the meaning of fasting. As an option, you can try to plan a children's post before Easter so that the food is free of desserts, sweets and unhealthy foods, it contains less junk food. This is also a good way to cleanse.

You also need to say about how long Great Lent lasts, the total number of days in it is 48. Correct preparation is to smoothly lighten your diet, learn to analyze your inner world more deeply and learn more about Orthodox culture. Let's try to introduce this ancient tradition into our lives. Despite the fact that the essence of fasting is not a diet, the issue of proper and varied nutrition is still relevant. Every person who accepts Orthodoxy as their worldview and way of life, undergoes the rite of baptism consciously should understand the topic of fasting. One of the best nutrition calendars is presented in this article especially for your convenience.

Monastic lenten menu for every day

What foods can be eaten in fasting according to the charter of most Orthodox monasteries:

• different types of vegetables (including pickled and salted vegetables, sauerkraut);
• seasonal fruits;
• mushrooms;
• the whole range of dried fruits;
• porridge from cereals cooked in water;
• different varieties of nuts;
• compote based on dried fruits;
• natural kvass;
• homemade jelly.

What not to eat in fasting:

• meat products;
• milk products;
• eggs;
• bakery;
• all alcoholic drinks;
• candies;
• a fish;
• mayonnaise;
• White bread.

Food in fasting by day of the week:

• Monday - the day of dry eating (vegetable and fruit dishes, water, bread, compote);
• Tuesday - hot dishes without oils (stewed vegetable dishes, porridge on the water, first courses, for example, pickle soup);
• Wednesday - the day of dry eating (vegetable and fruit dishes, water, bread, compote);
• Thursday - hot dishes without oils (stewed vegetable dishes, porridge on the water, first courses, for example, pickle soup);
• Friday - dry eating (vegetable and fruit dishes, water, bread, compote);
• Saturday - dishes seasoned with oil (vegetable salads, stewed vegetable dishes, first courses);
• Sunday - products with oils (stewed vegetable dishes, vegetable salads and soups).

There are special days in Great Lent:

• Clean Monday (in the first week) - fasting;
• 2, 3, 4, 5 (Tuesday, Wednesday, Thursday, Friday) days of fasting - food with bread and water;
• Environment - the use of natural wines;
• day 40 Holy martyrs - meals with vegetable oil and wine;
• Palm Sunday - fish dishes, caviar, wine, vegetable oil.

Meals for Holy Week (the final week):

• Maundy Monday, Maundy Tuesday, Maundy Wednesday - a ban on processed food, raw food days;
• Maundy Thursday - dishes with vegetable oil, wine;
• Good Friday - fasting;
• Great Saturday - fasting or minimal nutrition with olives, bread, dried fruits;
• Easter holiday - on this day, all Lenten restrictions are removed, you can eat any food.

It should be noted that monastics do not eat meat even outside of fasting, but nevertheless, good food is provided in the monasteries and their diet is rich in nutrients.

Now you have an idea about what foods you can eat in fasting and when you should starve. In fact, there is nothing complicated in planning a diet; for daily nutrition control, you can buy a special calendar, where there are many monastic recipes. We urge you to take the food of Great Lent seriously and be sure to combine it with spiritual perfection, otherwise you do not need to fast.

List of Nutritious Lenten Foods for the Laity

Here are the best foods that fit into the framework of Great Lent and supply the body with many valuable substances for maintenance, health, vigor and good mood:

• different types of table vinegars;
• edible algae;
• lean bread (lavash or other bread products with a neutral composition);
• tomato paste and ketchup;
• lean mayonnaise;
• adjika and many other sauces;
• all kinds of nuts;
• all kinds of seeds;
• pasta and flour products without unnecessary ingredients;
• dried fruits;
• all kinds of cereals a good option- porridge with dried fruits);
• mushrooms;
• legumes (eg lentils, peas, beans);
• fish and caviar (as well as shrimp, squid, all this is possible on certain days according to the calendar);
• seasonal and exotic fruits (the more variety of fruits, the better);
• seasonal vegetables (from vegetables you can cook a mass healthy meals, use them pickled, salted, for example, cabbage, beets, carrots, celery);
• homemade sweets (fruit and berry jam, jam);
• lean chocolate;
• milk (coconut, soy and other types);
• drinks (decoctions and infusions of herbs, teas, coffee, jelly, compote, juices, fruit drinks);
• soy yogurt and cheese;
• lean marshmallows;
• marmalade;
• berries;
• Turkish Delight;
• halva and gozinaki;
• sugar and lollipops;
• dishes Korean cuisine(salads).

When Great Orthodox Lent begins, there is no need to drastically change the diet and starve for a long time. As you have already understood, by abstaining from all meat and dairy foods, the laity does not need to torture themselves and severely limit themselves during fasting. On the contrary, variety and lightness should reign in the home cooking of Lent. Severe restrictions are intended for highly spiritual persons carrying a feat.

this time is intended for good deeds, prayers, finding ways to become better, comprehensive cleansing of the soul and body, taking light meals, resting from animal products

How to keep an Orthodox fast?

Fasting in the monastery and in the world

We figured out what you can eat in fasting, and what to abstain from, and how to properly distribute your diet over the days. You understand that monastic food differs significantly from worldly food, since the monastery has a special charter and the most serious restrictions on food. We are ordinary people, a strict fast is not for us, we can observe fasting days at our discretion, because everyone has different opportunities. Thus, by eating right, you will be able to maintain and increase your health.

Leaving a post

It is important not only to start Great Lent correctly, but also to complete it with dignity. Everyone asks when you can eat after fasting. Usually, all Orthodox begin to eat normally when Easter comes. Ideally, a rich meal is arranged after the Liturgy. It is important not to overeat, but to switch to the usual diet gradually. After completing your post, you need to go to the Easter service. Before communion, the Orthodox experience special religious feelings, and after this sacrament they are overwhelmed with great indescribable joy, compensating for all the efforts made earlier.

Lenten recipes will be interesting for you, we will describe them below.

Recipes for meatless dishes without animal ingredients

Lenten first course - tomato soup

Components:

• water - liter;
• chopped tomatoes - 450 grams and tomato paste - 4 tablespoons;
• canned white beans - 420 grams;
• onions - 1-2 pieces;
• olive oil - 2 large spoons;
• chili pepper - a quarter of a small spoon;
• garlic - 2 cloves;
• wine vinegar - 1-2 large spoons;
• Provence herbs - 2 small spoons;
• sugar - 1-2 large spoons, as much pepper and salt as you like;
• for croutons - ciabatta or baguette, salt, garlic - 3 cloves, olive oil - 3 large spoons.

In the oil heated at the bottom of the pan, saute the onion for about 5 minutes, add pepper, garlic, fry for a couple of minutes, put the tomato paste, fry for another minute. Next, put the herbs and tomatoes, then pour water and wait for it to boil. Add the beans, draining the water from it, after cooking for a quarter of an hour, add black pepper, salt, sugar, vinegar. Cook under the lid for 10 minutes. Cook garlic croutons in the oven - fry the bread in oil with garlic.

Lenten second dish - stewed cabbage and mushrooms

Components:

• cabbage - up to 1 kg;
• champignons - 400 grams;
• vegetable oil - about 3 large spoons;
• salt, pepper, lemon juice - 2 small spoons.

Randomly cut the cabbage and mushrooms, heat the oil in a frying pan. Mushrooms are fried first, then cabbage is added to them. After pouring a small amount of water, simmer the dish under the lid until the food softens. If necessary, add water. Mature cooking time white cabbage- about an hour, if it is Beijing or young cabbage - 20 minutes is enough. Ready meal season with pepper, salt, lemon juice, leave on fire without a lid for 3 minutes to evaporate moisture.

The main dishes for fasting can be prepared quickly and tasty on those days when it is necessary, and with the right selection of products, the impression of an inferior diet will not be created.

lean salad

Components:

• carrots - 2 pieces;
• tomatoes - 2 pieces;
• cucumber - 1 piece;
• apple - 1 piece;
• onion - 1 piece;
• lemon - half;
• vegetable oil - a large spoon;
• herbs, salt, sugar.

Grate carrots with a Korean or simple grater. We cut onions, tomatoes, cucumbers. Grind the greens, cut the apple, removing the skin. Oil, salt with sugar, lemon juice squeezed out of a lemon - make dressing from these products, mix everything.

Lenten cookies

Components:

• water - 200 ml;
• flour - up to 400 grams;
• baking powder - half a small spoon;
• salt, sugar, nuts, dried fruits basil or other herbs;
• vegetable oil - 70 ml.

Pour oil into water. Mix flour, salt, baking powder, gradually combine the liquid with the dry component. Keep the resulting dough for 30 minutes in the refrigerator. From a layer of dough, with a thickness of 2 to 4 mm, make any shape - round, diamond-shaped, square, triangular. To make cookies sweet, dip them in sugar with chopped dried fruits and nuts. For salty cookies, use basil with salt. Bake cookies pierced with a fork in the oven for 15 to 25 minutes at a temperature of 200 degrees.

Oatmeal cutlets

Components:

• oat flakes- Cup;
• onion - 1 piece;
• potatoes - 1 piece;
• carrot - 1 piece;
• spices, garlic and herbs.

Lean cutlets are easy to prepare. Soak the flakes in hot water for about 20 minutes. Grate onions, potatoes, carrots, crush the garlic with a garlic press, chop the greens. Mix vegetables, garlic gruel and herbs with oatmeal, add salt and pepper (you can add any spices). Using a spoon, fry the cutlets on both sides. In this recipe, we also recommend including mushrooms and eggs on non-fast days.

Lenten nutrition is unthinkable without potato dishes, mashed soups. For lunch, you can cook hearty cabbage soup, for dinner, serve pancakes, pilaf, pancakes without animal ingredients. To make the dishes more interesting, you can make lean mayonnaise or various sauces. For a sense of celebration on ordinary days, the best solution is a lean cake or lean pizza.

So, we talked about all the generally accepted features of the diet and the preparation of lean dishes. Let there always be light, healthy, tasty lean food on your tables. Do not forget to attend church services, come to the temple not only with your troubles and problems, but at any free time. It is not difficult to observe the Great Lent of Christians, the main thing is to tune in to it correctly.

Lent is one of the main events of the Orthodox year. Believers are preparing for the celebration of Easter, cleansing the soul, mind and body. What you can eat during this period and what dishes you can cook during fasting, you will learn from the article.

in a post?

In order not to break the fast and prepare a dish that is allowed on a particular day of abstinence, you need to know which foods are allowed and which are prohibited. Lent is considered the strictest among the rest. The first and last weeks are especially difficult to comply with.

On the very first day, you need to completely refrain from eating. Cold, oil-free meals during Lent are allowed from Tuesday to Friday. Such days are called dry eating.

On Saturday and Sunday, fasting is the least strict. So, in the first week of fasting these days it is allowed to eat hot dishes seasoned with vegetable oil.

In the remaining 5 weeks of Great Lent, you should eat like this: dry eating should be observed on Monday, Wednesday, Friday, and hot food can be eaten on Tuesday and Thursday, on weekends it is allowed to fill food with vegetable oil, it is permissible to sip a little red wine. You can cook and festive dishes in the post, but they also should not contain prohibited products.

On Lazarus Saturday you can put on the table fish caviar. And the next day, on Palm Sunday, and allowed to use fish dishes. But here it should be noted that if the above holidays fall on the calendar for Holy Week, then during this period it is forbidden to eat any food of animal origin. On Good Friday, it is recommended to abstain from food, and on the day before Easter, dry eating is allowed. Dishes prepared for fasting should not only not contain prohibited foods, but also be charged with positive energy and pure thoughts of the cook.

During fasting, they cook only from products of plant origin. Animal food is prohibited: meat, dairy products, butter, eggs and all derivatives. You can not eat fast food, snacks, carbonated drinks and the like. Food should be of natural plant origin. Dishes should not be too spicy, spicy or sweet. Such food is also an excess on the table.

From the point of view of nutrition, it can be noted that lean meals during fasting not only do not harm health. On the contrary, they cleanse the body of deposits and toxins, strengthen with vitamins and minerals. Proper observance of fasting does not harm health due to the fact that the lack of animal food and all the necessary substances is replenished with plant components. Thus, the lack of animal protein is replaced by vegetable protein through the use of beans, peas, wheat, nuts and mushrooms. Apples, bananas and buckwheat will cover iron deficiency. Dried fruits with honey will support immunity. Often the main dishes during fasting are prepared on the basis of various cereals. The latter carry useful carbohydrates that will saturate the body. All kinds of vegetables and fruits will give energy and make up for the lack of nutrients, trace elements and vitamins.

From the allowed products, you can cook a wide variety of simple but tasty dishes: soups, salads, snacks, basic hot and cold dishes, and even pies. We offer you simple, but extraordinary recipes for dishes during Lent.

Italian bean soup

Hearty, rich and unusual in taste, the soup will become a decoration. To prepare it, you will need:

• canned beans - 200 g;
• green beans (can be frozen) - 300 g;
• 1 head of onion;
• clove of garlic;
• half liter tomato juice;
• eggless noodles (you can cook yourself from flour and water) - 250 g;
• greens (dill, parsley, young green onion) to taste.

Cooking method

1. Weld green beans until ready. Throw her in a colander.
2. Finely chop the onion and garlic. Simmer in water in a deep soup pot. On days when vegetable oil is allowed, you can make frying.
3. Pour the tomato juice into the onion and garlic. Sweat for 15 minutes with the lid closed.
4. In a separate pot, boil the noodles in salted water.
5. In the languishing tomato juice with onions and garlic, add the remaining ingredients: green and canned beans, noodles. Salt to taste and boil for 15 minutes.
6. Sprinkle soup with fresh herbs before serving.

Vegetable salad with avocado

What dishes to cook in fasting on dry days? Try to do unusual salad with avocado. This fruit is high in calories. Therefore, the proposed salad will not only enrich with vitamins, but also saturate the body of a fasting person.
To prepare it, you will need the following products:

• tomatoes - 2 pcs.;
• avocado - 1 pc.;
• medium head of onion;
• cucumber - 2 pcs.;
• radish - 200 g;
• lemon juice;
• salt.

Preparing a salad is very easy. To do this, cut all the vegetables and avocado into cubes. Finely chop the onion and soak for 5-10 minutes in lemon juice. Then mix all the ingredients, salt. You can also fill with lemon juice or, on allowed days, with olive oil.

"Ratatouille"

Vegetables can also be used to make delicious fasting dishes. Recipes for vegetable salads, stews and stews surprise with a variety of flavors. We invite you to try the original Italian vegetable dish Ratatouille. IN classic recipe Before roasting, all vegetables are deep-fried. We slightly modified the cooking technology and got an equally tasty and even more healthy dish.

For the preparation of "Ratatouille" you will need the following products:

• red bell pepper - 1 pc.;
• 1 head of garlic;
• 1 onion;
• zucchini - 2 pcs.;
• little blue ones - 2 pcs.;
• tomatoes - 0.5 kg;
• half a liter of tomato juice;
• sea ​​salt;
• fresh greens.

How to cook Ratatouille

1. Peel the eggplant, cut into slices up to 1 cm wide and soak them in cold water for half an hour.
2. Peel the skin off the tomatoes by dipping them in boiling water.
3. Peel the skin of the zucchini.
4. To prepare the sauce, finely chopped onion and Bell pepper with a few cloves of garlic, simmer in half a glass of tomato juice until the vegetables are ready. Salt. Blend the mixture in a blender until a thick sauce forms.
5. Put food parchment in a baking dish, pour sauce about 1 cm thick on top.
6. Lay out the vegetables, alternating eggplant, zucchini, tomato so that the vegetables end-to-end fill the form, as in the photo below.
7. Now prepare the dressing. To do this, you need to knead the greens in a mortar, sea ​​salt and a few cloves of garlic. On allowed days, you can add olive oil. Brush the top of the vegetables with the prepared dressing.
8. Place the form in the oven and bake at a temperature of 180 degrees for an hour and a half - until the vegetables are ready.

Dumplings with sauerkraut

What dish to cook in fasting, surprising the household and even guests? Make dumplings! Few people know what is a traditional dish can be lean and at the same time no less tasty than the original. Only the filling will have to be replaced with vegetable. For dumplings with sauerkraut you will need the following products:

• flour - 500 g;
• glass of water;
• sunflower oil- 100 g;
• sauerkraut - 500 g;
• salt to taste.

Cooking such a dish during fasting does not take much time. First you need to prepare the dough. Unfortunately, it is impossible to make it without vegetable oil - the dough will crumble. Therefore, such dumplings can please loved ones only on certain days of Great Lent.

In order to prepare the dough, you need to mix flour, water, and add salt to taste. Place the kneaded dough in the refrigerator for an hour. Then roll out the sausages from the dough. Cut them into pieces, roll out circles. Then you need to squeeze sauerkraut from excess juice. Place the filling in the middle of each circle of dough and roll it into a dumpling shape. It remains only to cook the product in salted boiling water for 5-7 minutes. Lenten dumplings with sauerkraut ready!

Pilaf with dried fruits

What dishes to cook in fasting for the main? After all, in Russian cuisine it is customary to consider meat treats as the main decorations of the table. You can offer to cook vegetable stew, porridge with mushrooms in pots, sauté, on certain days the highlight of the diet will be fish. We offer you a hearty pilaf. To prepare it, you need the following ingredients:

• rice (it is better to choose long-grain varieties) - 1.5 cups;
• a couple of large onions;
• carrots - 750 g;
• dried dates - 150 g;
• dried apricots - 350 g;
• ginger root;
• lemon juice - 4 tbsp. l.;
• ground cumin;
• ground coriander;
• ground cinnamon;
• vegetable broth- 3 glasses;
• liquid honey - 2 tbsp. l.;
• sprig of mint;
• salt.

How to cook pilaf

1. Rinse the rice and soak it in cold water for half an hour.
2. Clean vegetables.
3. Cut carrots into large bars, onions into rings.
4. Finely chop the ginger.
5. Fry chopped vegetables in a saucepan. Add all spices, salt.
6. Washed and dried dates with dried apricots in a separate saucepan with honey and lemon juice for 3-5 minutes.
7. Add the honey mixture to the saute pan with the sautéed vegetables.
8. Drain the rice in a colander. Then pour into a saucepan, level the surface and pour over the vegetable broth. Cover, reduce the heat and simmer, without stirring, with the lid closed, until the rice is cooked through (about 20 minutes).
9. Remove from fire. Release steam by opening the lid. Put a sprig of mint on top and close the lid. Let the dish brew for another 10-15 minutes. Fragrant pilaf is ready!

Honey gingerbread

You can even cook sweet dishes for Lent. Cooking honey at home lean gingerbread. You can pamper your household with them at any time. They will also become a worthy decoration of the festive table. However, do not forget that sweet dishes cannot be consumed in excess during Lent.

To prepare them you will need:

• a glass of sugar;
• 500 g of liquid honey;
• a pinch of soda;
• 7 glasses of flour;
• 1 tsp lemon juice;
• 4 cups chilled purified water.

How to cook

1. Mix water, honey and sugar in a saucepan. Bring the mixture to a boil, stirring constantly. Melt until the sugar is completely dissolved. Then remove from fire. Let the mixture cool down.
2. Knead the dough by mixing the honey mass with flour and soda slaked with lemon juice. Send the dough to the refrigerator for half an hour.
3. Roll out the dough to a width of 2 cm. Squeeze out the molds.
4. Bake the gingerbread on a baking sheet at a temperature of 220 degrees for 20 minutes.
5. You can decorate pastries with powdered sugar or jam.

Recipes for dishes during Lent can be created independently, slightly modifying the classic ones and replacing necessary products. Thus, original lenten dishes are obtained, which the hostess can safely serve to the festive table.

Fruit cake

What to cook holiday dishes in fasting? Of course the most real cake! To prepare a delicious biscuit-fruit cake, you will need the following products:

• flour - 3 cups;
• one and a half glasses of fruit juice to taste;
• sugar - 400 g;
• zest from 2 oranges;
• sunflower oil - 4 tbsp. l.;
• 2 bags of baking powder;
• vanillin - 2 packs;
• salt to taste.

For the cream, you need to prepare the following ingredients:

• sugar - 5 tbsp. l.;
• any juice - 2 glasses;
• semolina (groats) - 3 tbsp. l.

To impregnate the cakes, you will need 2 large spoons of sugar and 500 g of juice.

Cooking a cake

1. Knead the dough with the ingredients needed for the cakes. Divide it in half and bake 2 sponge cakes at 200 degrees for 20 minutes.
2. Send one cake to the refrigerator. Leave the other on the table, covered with a napkin.
3. Prepare the impregnation by mixing the juice with sugar. Soak her biscuit cake. Then leave it to cool in the refrigerator as well.
4. Prepare cream. To do this, mix the juice with sugar in a saucepan and bring to a boil. Then gradually introduce semolina and cook like regular porridge until tender.
5. Cool the cream and beat thoroughly with a blender.
6. Take the cakes out of the cold. Lay them on top of each other and coat with cream on all sides.
7. If desired, you can decorate the top with nuts, coconut flakes or fruit slices.

Conclusion

Even from a seemingly meager list of products, you can cook unusually delicious dishes in the post. The recipes proposed by us, if desired, can be improved on their own, with a little imagination.

Of course, the main goal of fasting is the spiritual growth of a person, the correction of sins, the purification of the soul from passions. No wonder there is such a saying - fasting is not in the belly, but in the spirit. Therefore, before talking about the “food” component of fasting, I will cite one wonderful saying of St. Basil the Great: “Do not limit the benefits of fasting to one abstinence in food, because true fasting is the elimination from evil deeds ... Forgive your neighbor an insult, forgive him his debts. You do not eat meat, but you offend your brother... True fasting is the removal of evil, the abstinence of the tongue, the suppression of anger in oneself, the excommunication of lusts, slander, lies and perjury. Refraining from this is true fasting.”

Thus, fasting should not be considered as a diet for weight loss. This article will talk about how to rationally compose your menu so that you do not violate the rules of food abstinence in fasting, and do not harm your health.

Speaking about proper nutrition in fasting, it is worth noting that each person has his own measure of abstinence in food. Someone is healthy, and someone has chronic diseases that require a therapeutic diet. Someone studies, someone performs hard physical labor. For pregnant and lactating mothers, fasting is also usually relaxed. The measure of abstinence in food during fasting is best discussed with your confessor.

Great Lent is now underway, which implies the exclusion of meat, fish, poultry, dairy products, and eggs. There are days of dry eating, days of eating food without oil. In less strict multi-day fasts - Christmas and St. Peter's fast, fish and fish caviar are blessed on some days.

Among fasting people, there is a controversial attitude towards the use of soy products and seafood (bloodless sea reptiles) in fasting, as well as eating foods such as lean mayonnaise, lean sweets and cakes, etc. Again, if there are doubts and questions, all controversial points are better decide with your confessor. If eating squid and soy cheese is a delicacy and temptation for you, of course you should refuse such food. However, one should not condemn one's neighbor in the use of such products - perhaps a person has the blessing of a confessor for eating certain products.

Basic principles of proper nutrition in fasting

1. During fasting, most of the diet of a fasting person is carbohydrate food, and very little protein is consumed. Meanwhile, protein is essential for human health, it is the "building material" of our body. Animal protein is excluded during fasting, but vegetable protein is allowed. Sources of vegetable protein - nuts, seeds, legumes, mushrooms, cereals, bread, soy products. Marine reptiles - shrimp, squid, mussels, etc., are also very rich in protein.
2. If a person leads an active lifestyle, products that are a good source of energy and give a feeling of satiety for a long time are mandatory. pasta, potatoes and cereals. But keep in mind that porridge fast food- these are "fast" carbohydrates! Such porridge quickly saturates, but also “burns out” quickly, and after a couple of hours you can feel hungry. Choose hercules with a cooking time of 15-20 minutes. If there is no time for cooking in the morning, you can fill the oatmeal with cold water in the evening, and in the morning just warm up the porridge.
3. It is useful to season salads with olive oil, for your serving - 1 tablespoon of oil.
4. Useful moderate consumption of dried fruits in the post - dried apricots, prunes, dates, and nuts. They can be added to morning porridge, take with you for a snack. Dried fruits and nuts have high calorie content, so they quickly saturate.
5. Instead of sugar, use honey - you can add it to morning porridge, tea, use honey as a natural sweetener in baking. Bitter chocolate, marmalade and dried fruits in moderation are preferable to sweet lean flour products that can be found on store shelves. These foods tend to be high in fat, and their consumption can lead to weight gain.
6. A very important principle proper nutrition in post is daily use fresh and / or thermally processed vegetables and fruits. Vegetables and fruits are great for a snack - for example, if it is a vegetable salad (you can diversify it by adding mushrooms, legumes, squid, nuts, crackers if you wish), seasoned with olive oil and 1 fruit.
7. It is important not to starve and try to plan your meals so that there are no long breaks between meals. In this case, the digestive system quickly and better adapts to a plant-based diet and the risk of such "troubles" as gastritis, constipation and indigestion will decrease. For those people who observe the monastic rule, eating no more than 2 times a day, observing the days of complete refusal of food, it is better to prepare in advance. Even before fasting, you should gradually reduce the frequency of meals so that the body can more easily adapt to the new regimen.
8. If you have excess body weight, it is important to follow the following rules so that you do not gain weight during fasting.

• First of all, it is necessary to reduce the amount of carbohydrate food in the evening meal as much as possible. Since carbohydrates provide a lot of energy, and in the evening after school or work, energy is usually not spent, it will be stored in the form of fat "in reserve". Therefore, in the evening it is better to give up pasta, potatoes, rice, cereals, flour products, bread and sweets. For dinner, you can eat a variety of vegetable dishes and legume dishes. It can be vegetable and bean salads, vegetable casseroles and cutlets, stew, vegetable caviar, baked and vegetable stew, grilled vegetables, vegetable and bean soups(without potatoes, cereals and pasta). Dinner is recommended no later than 3-4 hours before bedtime! If you consider it obligatory for yourself to have a snack after dinner (for example, if dinner took place 5-6 hours before bedtime), then have a snack no later than 2 hours before bedtime.
• If the use of marine reptiles and soy products is acceptable for you, you can also include them in your menu in the evening.
• On days when fish is allowed, an excellent dinner option would be fish + any vegetables (except potatoes).
• In the evening with tea (not sweet), you can eat a few nuts. Sweets for dinner should be excluded.
• Eating potatoes is acceptable for lunch or breakfast, but not every day. Rice and pasta are preferred over potatoes. Cereals are best consumed for breakfast, fruits and dried fruits - before 7 pm. Diversify your diet with frequent consumption of vegetables, both raw and thermally processed.
• Pay attention to the moderate consumption of vegetable oil - the most high-calorie product known!
• The use of a variety of soups is welcome, both for lunch and dinner (for dinner, vegetable / bean soups without cereals, pasta and potatoes).
• Further, in the examples Lenten menu, you will see a note (dietary breakfast/lunch/dinner), this means that this dietary option is suitable for overweight people. On days of dry eating, there is no such mark, since the diet of such days is dietary in itself.

RECIPES for LENTEN BREAKFAST / LUNCH / DINNER on dry days

Oatmeal and fruit smoothies: Fill the hercules with cold water overnight. In the morning, add 1-2 teaspoons of honey and diced fresh fruits - banana, kiwi, orange. Blend with a blender, adding water as needed. You can use other fruits and any berries to make smoothies. If desired, you can add dried fruits, nuts.

Fruit and nut salad: 1 apple, 1 banana, 1 orange cut into pieces, mix, season with lemon juice, cinnamon and 1 tsp. honey. If desired, add any dried fruits and nuts. If desired, any fruits and berries can be added to such a salad.

Muesli with oats soy milk: pour muesli with soy milk, wait 10 minutes until the flakes swell.

Carrot - apple salad: grate apple and carrot, mix, season with lemon juice, 1 tsp. honey, garnish with nuts if desired.

Strawberry-Pear-Carrot Salad: Grate 2 carrots on a coarse grater, add strawberries and pear cut into large cubes (peel the pear and remove the core), add 1 tsp. honey and 1 tsp. lemon juice. Mix.

Vegetable salad: chop the tomato, cucumber, radish, corn, leek, lettuce, dill, parsley, sesame, mix. In such a salad, you can add grated celery root, young zucchini, crackers. Fill with lemon juice.

Salad "hearty": canned beans, corn, green pea and mix in the diced tomato. You can add crackers, avocado and garlic if desired.

Cabbage and Pea Salad: chop white cabbage, mash with salt with your hands, add diced fresh cucumber and green peas, sprinkle with lemon juice, mix.

Salad with wheat: chop lettuce leaves, add wheat germ, diced avocados, corn, pine nuts, olives. You can add crackers. Mix.

Avocado salad 1: cut avocado into cubes, mix with chopped lettuce, crackers and sprinkle with lemon juice.

Avocado salad 2: cut avocado into cubes, mix with chopped fresh cucumber, dill and corn, sprinkle with lemon juice.

Carrot and Pumpkin Salad: grate carrots and pumpkin, season with 1 tsp of granulated sugar or 1 tsp. honey. Sprinkle with lemon juice.

Sandwiches with avocado and tomato: Grease black bread with crushed garlic, put sliced ​​​​avocado on top, and sliced ​​\u200b\u200btomato on top of the avocado.

Sandwiches with avocado pate: Mash the avocado with a fork, add a little lemon juice, dried basil, a pinch of salt and paprika. Mix until smooth and spread on bread. Top with sesame seeds or toasted pine nuts.

Examples of lenten breakfast on dry days:

— Any salad/smoothie from the list of dishes + tea/coffee/cocoa with dried fruits/nuts.

— Oatmeal muesli with soy milk + tea/coffee/cocoa with dried fruits/nuts.

— Cornflakes with soy milk + tea / coffee / cocoa with dried fruits / nuts.

- Vegetable salad from the list + fruit salad / smoothie from the list + tea with lemon.

- 2 avocado sandwiches + tea with dried fruits / nuts.

- Vegetable salad from the list + fresh fruit 1-2 pieces + tea with honey and lemon.

Examples of fasting meals on dry days:

- Any salad / smoothie from the list of dishes + 1-2 avocado sandwiches + tea with honey and dried fruits / nuts.

- Any salad / smoothie from the list of dishes + 1-2 slices of bread + 1-2 fruits.

Examples of fasting dinner on dry days:

- Vegetable or bean salad from the list of dishes + 1-2 avocado sandwiches + tea with lemon and nuts.

- Vegetable or bean salad from the list of dishes + bread + tea with lemon and nuts.

- Vegetable or bean salad from the list + bread + fresh fruit 1 pc + tea with lemon.

RECIPES for LENTEN BREAKFAST / LUNCH / DINNER on oil-free days

Oatmeal, boiled in water with 1 tsp. honey, a handful of fresh berries / fruits or dried fruits (prunes, dried apricots, raisins, dates) or nuts.

Baked apples with oatmeal, berries and nuts: Take out the middle of the apples, put oatmeal in the middle, 1 tsp. honey, berries and nuts. Put in a mold, bake in the oven at 200g. 15 minutes.

Millet porridge on the water with pumpkin and / or prunes: Rinse the millet, pre-soak the prunes in warm water. Cut pumpkin pulp into cubes. Put everything together in boiling water, cook until viscous. At the end of cooking, salt the porridge to taste. Before serving, add 1 tsp. honey and garnish with nuts if desired.

Borsch lean thick: Pour water into a large saucepan, add spices: bay leaf 2-3 pcs, cloves 4-5 pcs, allspice 2-3 pcs, black pepper 1-2 pcs. and 1-2 medium-sized peeled potatoes, boil over medium heat. Pour 2-3 ladles of water into a separate small saucepan, add the onion cut into small cubes and grated carrot, cook over medium heat. Grate 1 large beetroot, sprinkle it with 1-2 tsp. lemon or 1 tsp vinegar, mix and put in a small saucepan 10 minutes after the carrot, without stirring. Beets should be slightly covered with water. From large pot take out spices and boiled potatoes. Mash the potatoes in a separate container with a pestle and return to the pan. Separately cut 3-5 tubers raw potatoes dice, put in a large saucepan. When the beets turn opaque, put the contents of the saucepan into a large saucepan. Cabbage can be taken both sauerkraut and fresh. Rinse sauerkraut lightly with water, put in a saucepan. raw cabbage chop, put in a bowl. Add 2-3 tablespoons of tomato paste, mix thoroughly. Salt the borscht to taste and cook until tender. 5 minutes before readiness, add chopped parsley and dill.

Mushroom soup with potatoes: Soak dry mushrooms in hot water. Pour water into a saucepan, add spices: bay leaf 2-3 pcs, allspice 2-3 pcs, cook with spices for 5-10 minutes, remove the spices. Cut 4-5 potato tubers into cubes, put in a saucepan, salt the soup. Cut the onion and carrot into cubes, put in a pan with 2 tbsp. water, simmer for 5-10 minutes. Grind mushrooms as desired, put in a pan with onions and carrots, simmer for another 10 minutes. Put the contents of the pan into a saucepan with soup, mix, cook until tender. 5 minutes before readiness, add chopped parsley and dill.

Bean soup with potatoes: Soak the beans overnight in cold water with 1 tsp. baking soda. In the morning, drain the water, rinse the beans, put them in a pot of water and cook until almost cooked. When the beans become almost soft, cut 4-5 potato tubers into cubes, put in a saucepan, salt the soup. Cut the onion into cubes, grate the carrots, put in a pan with 2 tbsp. water, simmer for 5-10 minutes and put in a pot with soup. Salt the soup, add spices to taste and cook until tender. 5 minutes before readiness, add chopped parsley and dill.

Vegetable stew: Mushrooms cut into large pieces, fry in a pan with non-stick coating. Vegetables (you can take a frozen mixture of vegetables, you can use any of your own, diced, if desired) put in a pan with mushrooms, salt, add spices, 1 tbsp. tomato paste and some water. Simmer under a lid over low heat until tender.

Mashed potatoes with mushrooms: Boil potatoes and puree with a small amount of potato broth. Mushrooms chop, salt, stew in a pan. Serve the dish sprinkled with chopped dill.

Potato with pumpkin and mushrooms in the sleeve: Potato, pumpkin, fresh mushrooms cut arbitrarily, salt and add spices / herbs to taste, mix. Put the mass in the sleeve. Pierce the sleeve in several places with a toothpick (so as not to burst during cooking). Bake in the oven at 180g for 40-50 minutes. Serve sprinkled with fresh herbs.

Examples of a lean breakfast on oil-free days:(dietary breakfast).

— Oatmeal porridge on water+ green salad+ tea with lemon / coffee.

— Baked apples with oatmeal, berries and nuts + vegetable salad + tea / coffee.

— Millet porridge on water with pumpkin and/or prunes + green salad + tea/coffee.

Examples of fasting meals on oil-free days:(diet lunch).

– Lean borscht + 1 slice of bread + vegetable salad + tea with lemon + nuts + tangerine.

— Mushroom soup with potatoes + sandwich with avocado pate + tea with lemon and nuts + apple.

- Bean soup with potatoes + 1 slice of bread + green salad + tea with dried fruits.

Examples of a fast dinner on oil-free days:

— Rice with vegetable stew + vegetable / bean salad + compote.

— Mashed potatoes with mushrooms + vegetable salad + tea with lemon and nuts.

— Potatoes with pumpkin and mushrooms in the sleeve + bean salad + tea with lemon and nuts.

— Vegetable stew + bean salad + tea with lemon and nuts. (diet dinner).

RECIPES for LENTEN BREAKFAST / LUNCH / DINNER on oil days

Apple fritters: Sift flour 1.5 cups, mix with 0.5 tsp. baking powder, 4 tbsp sugar, a pinch of salt, vegetable oil 2-3 tbsp. whisk or mixer until smooth, adding water until the consistency thick sour cream. Peel and core 1 large apple, grate on a fine grater and add to the dough, mix. Heat the pan, grease with vegetable oil and bake pancakes over medium heat on both sides. Can be served with honey fresh berries and fruit, jam.

Lean yeast pancakes. Put a dough of 1 tbsp. flour, 1/2 cup water, 1 tbsp. granulated sugar and a bag of dry yeast (1-2 teaspoons, depending on the final amount of dough). Put the dough in a warm place (you can put a bowl of dough in a bowl with hot water and cover with a dry towel) for half an hour. Opara should fit well. Next, add 2-3 cups of sifted flour, a pinch of salt, 1 tbsp to the dough. granulated sugar, 3-4 tbsp. vegetable oil and a glass of water. Beat the mixture with a mixer, adding water to the consistency of liquid sour cream or fermented baked milk. Ready dough put in a warm place for 20 minutes, covered with a dry towel. When the dough rises, check it. If it becomes too thick, add some water and mix thoroughly. Heat the pans well, and periodically lubricating them with vegetable oil, bake pancakes. Serve with honey, fresh berries, fruits, jam.

Granola: 1.5 cups of hercules, a handful of hazelnuts, almonds, pumpkin and sunflower seeds, coconut flakes, diced dried fruits (optional) mix thoroughly with 2 tbsp. honey, 2-3 tbsp. r oil. Put parchment paper on a baking sheet, spread the mixture and bake at 160g for 40 minutes. Stir every 5 minutes. The mixture should take on a nice golden brown color. Don't overdry! cool, add coconut flakes and raisins, stir. Can be stored in the refrigerator for several days. Serve with soy milk.

Pea soup: Soak peas overnight with 1 tsp. baking soda. Drain the water in the morning. Boil the peas in new water until half cooked. Cut the potatoes into cubes, fry the carrots and onions in vegetable oil. Roast and potatoes lay out the soup. Salt and add spices to taste. Cook until done. Serve with crackers.

Lenten soup - kharcho with mushrooms: Soak dry mushrooms in boiling water for half an hour. Fry onions and carrots in a pan. When the onion turns golden, add mushrooms and a little water. Simmer covered for 10 minutes. Put the contents of the pan into boiling water and add rice, cook for 10 minutes. Salt the soup to taste, add 2 tbsp. tomato paste and chopped dill with parsley. Cook for another 5-7 minutes, bringing to a boil.

Baked eggplant with tomato: cut the eggplant into rings, pour salted water for 1 hour (to remove the bitterness). Cut the tomatoes into circles. Squeeze the eggplant from excess water, lightly fry in a pan with vegetable oil. Grease a baking sheet with vegetable oil, put eggplant mugs, tomato mugs on top, a drop of lean mayonnaise on top (you can replace mushroom caviar). Bake in the oven at 200gr. 15 minutes.

Pots with vegetables and mushrooms: Cut the eggplant into cubes, soak in salted water for half an hour to remove the bitterness. Cut the tomato and onion into cubes. Cut mushrooms into large slices. Fry the onion in a pan, when the onion is browned, add the mushrooms, fry for 5-7 minutes, add the eggplants with tomatoes and fry lightly. Carrot cut into circles. FROM canned beans drain the water. We put all the ingredients in pots and pour salted water so that the water slightly covers the vegetables. We send the pots to the oven and cook at a temperature of 200 degrees for about 1 hour.

Lachanorizo: Fry onions and grated carrots in vegetable oil. Chop 300-500 grams of white cabbage, put it on carrots and onions and fry over high heat until caramelized, stirring constantly. Add 2-3 tbsp. tomato paste and spices. Salt to taste, stir and reduce heat.
Add ½ cup rice and 1 cup water to cabbage. Rice can be added more or less as desired. Simmer covered until the rice is done.

Examples of Lenten Breakfast on Butter Days:

— Apple fritters + green salad + tea with lemon.

– Lenten yeast pancakes + green salad + tea with lemon.

Granola + green salad + coffee with soy milk. (dietary breakfast).

Examples of Lenten Meals on Butter Days:(diet lunch).

- Pea soup + green salad with butter + tea with lemon + apple.

– Lenten kharcho soup + raw vegetables + sandwich with vegetable caviar + tea with lemon.

- Lean thick borsch + green / bean salad + tea with 2-3 pieces of marmalade.

— Lachanorizo ​​+ sandwich with vegetable caviar + fruit salad + tea with lemon.

Examples of Lenten Dinner on Butter Days:

— Spaghetti with vegetable stew + bean salad + tea with lemon.

- Boiled potatoes with 1 tsp. fragrant oil + baked eggplant with tomato + vegetable salad + compote.

– Lachanorizo ​​+ vegetable salad + tea with lemon and nuts.

- Pots with vegetables and mushrooms + bean salad + tea with lemon and nuts. (diet dinner).

RECIPES for LENTEN LUNCH/ DINNER on days with fish

Potato soup with red fish: Pour water into the pan, put the potatoes, cut into cubes. In a pan with 1 tbsp. oil will fry grated carrots and diced onions. After 10 minutes of cooking the potatoes, add the frying and pieces of red fish to the soup. Add spices and salt to taste, chopped dill and parsley. Cook for another 10-15 minutes.

Potato soup with squid meatballs: Meatballs: Cook potato soup. When the soup is almost ready, we make meatballs with a teaspoon: we take squid puree in a spoon, form a ball the size of a walnut on a spoon. Gently lower the spoon with minced meat into the soup, hold for a few seconds to “grab” and turn the spoon over, our meatball will not fall apart. This is how we make all the meatballs. Bring the soup to a boil and the soup is ready!

Salad with rice and fish: Boil rice, cool, add pieces of boiled pink salmon (or canned food), green peas, green onions, dill, vegetable oil, salt to taste and mix.

Squid cutlets: These meatballs can be frozen ahead of time. We take squid carcasses. If with skin, remove it with a stocking, remove the insides. Using an immersion blender, or a meat grinder, we make mashed squid from squid. Salt, pepper to taste, add 2-5 tbsp. breadcrumbs (crackers are only needed so that you can form cutlets from the squid mass), chopped dill, mix. We form cutlets, roll them in breadcrumbs. Freeze for future use, or fry in a pan.

Fish cakes: pass the pulp of any fish through a meat grinder (or take ready-made minced fish), add 2-3 tbsp. Breadcrumbs, salt pepper to taste. In a frying pan, fry the onion, diced and carrots, grated. Mix with minced meat. Form cutlets.

Tuna and Tomato Salad: Cut the tomatoes into cubes, add pieces of tuna (canned), chopped lettuce, dill and green onion. Drizzle with olive oil, stir.

Examples of Lenten Meals on Fish Days.(diet lunch)

- Potato soup with red fish + bean salad + 1 slice of bread + compote.

- Potato soup with squid meatballs + green salad + 1 slice of bread + tea with lemon.

— Boiled rice + baked fish + green salad + tea with lemon and nuts.

— Vegetable soup + salad with rice and fish + 1 slice of bread + compote .

Examples of Lenten Dinner on Fish Days.

— Buckwheat porridge+ baked fish + raw vegetables + tea with lemon.

- Fish cakes + boiled rice + vegetable salad + tea with lemon.

— Tuna and tomato salad + lachanorizo ​​+ tea with lemon and nuts.

— Vegetable stew + fish cakes+ slice of soy cheese + tea with lemon (diet dinner).

— Squid cutlets + vegetable stew + vegetable salad + tea with lemon. (diet dinner).

— Grilled vegetables+ red steak fish baked in the oven + tea with lemon and nuts. (diet dinner).

Adhering to proper nutrition in fasting, it is important to know one more thing. Exclusion from the diet of certain foods can lead to a deficiency of important vitamins and minerals. For example, when refusing milk and fermented milk products the intake of calcium into the body, from which our bones are “built”, is significantly reduced. And if you refuse meat food, there may be a deficiency of iron, which is necessary for blood formation and oxygen "nutrition" of the body. Therefore, to fill this deficiency, you can supplement your diet. food additives and multivitamin complexes, the intake of which must be discussed with your doctor.

Do not forget that the end of the post should not be "sharp". Our body needs time to adapt to "heavy" food and rebuild metabolic processes. At the end of the fast, you need to include fast food in your menu as carefully as possible - first introduce dairy products and eggs, after a while - fish and meat. And it is very important not to overeat.

I wish the readers good health!

Endocrinologist Akmaeva G.BUT.

The Bright Resurrection of Christ or Easter is the greatest holiday in the Orthodox Church calendar. This is a day of great joy, kindness and hope for the best. True, such a bright holiday is preceded by several weeks of reflection and strict abstinence, called Great Lent.

The essence of Lent

The celebration of Easter is preceded by a 48-day Great Lent - the longest and most strict of the four church fasts. Its main goal is the physical and spiritual preparation of a person for the celebration of the Resurrection of Christ.

The emergence of this tradition is easily explained, because it is a reminder to all Christians of the spiritual path of Christ, who spent 40 days in the desert without food and water, being tempted by the devil. In the last week of fasting - Passion Week, the Savior faced betrayal, arrest and subsequent execution. And three days later there was a miraculous resurrection and the ascension of Christ into heaven.

In this sense, Great Lent is for every believer not only a restriction in food. This is forgiveness of insults, a conscious rejection of entertainment, as well as a struggle with one's own passions and bad thoughts. In fact, this is a daily spiritual feat of an Orthodox person.

How to eat in Lent

It must be said that throughout the entire fast there are days with varying degrees of strictness of its observance. For example, there are days when the church recommends complete abstinence from food for the whole day or half a day. On some days, dry eating is recommended, that is, eating plant foods without oil. On such days, you can eat vegetables and fruits, honey, nuts and dried fruits, as well as bread, kvass and water, in a word, plant foods without heat treatment. Nevertheless, it is permissible for the laity to consume hot vegetable food without oil: and porridge, vegetable stews, baked mushrooms, jelly compotes and tea. But on the days of the easiest fasting, the use of fish, caviar, vegetable oil and wine is allowed.

Top 10 Lenten Recipes for Every Day in Lent

And now let's look at the recipes for the most simple and healthy dishes that every Orthodox person can use to support his body during Great Lent.

1. Borscht with beans

Ingredients:

• beans - 150 g;
• dried mushrooms - 50 g;
• beets - 1 pc;
• carrots - 1 pc;
• onion - 1 pc;
• parsley - 1 bunch;
• bay leaf - 1 pc;
• salt and pepper - to taste.

Boil beets and beans. Chopped mushrooms pour 1.5 liters of water and put on fire to prepare a fragrant mushroom broth. As soon as the broth is ready, add chopped onions, parsley and carrots to it. We leave this mixture to stew until tender, and at this time we chop the boiled beets. We add it to the borscht, put a couple of leaves of lavrushka there, salt and pepper, and then leave to languish over low heat for 15-20 minutes. A couple of minutes before the end of cooking, add boiled beans.

2. Warming vegetable soup

Ingredients:

• frozen peas or broccoli - 1 cup;
• onion - 1 pc;
• carrots - 1 pc;
• garlic - 2-3 cloves;
• celery root - 1 pc;
• vegetable oil - 3 tablespoons;
• spices (bay leaf and cloves, ginger root and pepper, salt and herbs) - to taste.

Pour 2 liters of water into the pan, send the spices into it (grinding them if necessary), and then bring the water to a boil. In the meantime, the water boils, melt the vegetable oil in a deep frying pan and fry the chopped onion and garlic for literally 2-3 minutes. Add chopped carrots and celery to them, and continue to fry for another 3-4 minutes.

When the time comes, pour frozen peas to the fried vegetables and immediately pour boiled water over them. And pour water through a strainer to separate the spices. After covering the pan with a lid, leave the vegetables to simmer on low heat for 8-10 minutes, and then add finely chopped greens, mix and boil for another 1-2 minutes. A wonderful warming soup is ready!

3. Barley cutlets

Ingredients:

• pearl barley - 1 glass;
• onion - 150 g;
• carrots - 150 g;
• garlic - 2-3 cloves;
• vegetable oil - 2 tablespoons;
• salt - 1 tsp;
• flour - for breading;
• ground pepper and other seasonings - to taste.

First of all, boil pearl barley until cooked, not forgetting to add salt to the water during cooking. In the meantime, the cereal is being cooked, you need to prepare the frying, for which we clean and chop the carrots and onions, and then fry the vegetables in a hot pan until golden.

As soon as pearl barley is ready, we send it to a blender and grind it into a viscous gruel. Grind vegetables in the same way, then combine the porridge with vegetables, add garlic crushed with a press, salt, season with spices and mix well with a spoon. From the resulting minced pearl barley we sculpt cutlets, which will only be rolled in flour and sent to a heated frying pan. After frying our dish on both sides, put the cutlets on a plate and serve with leafy greens and any lean sauce.

4. Rustic potatoes

Ingredients:

• potatoes - 1 kg;
• vegetable oil - 2 tablespoons;
• spices (dried dill, paprika, ground pepper, asafoetida or granulated garlic) - to taste;
• salt - to taste.

It is desirable to prepare such a dish from young potatoes so that you do not have to peel the tubers. We wash the potatoes and peel its skin with a brush. We cut the root vegetables into slices, then salt, add spices, oil and mix with a spoon.

Put the potato slices on a baking sheet with sharp edges up, and then send the baking sheet to the oven preheated to 200 ° C and bake our dish for 30 minutes. Taking the dish out of the oven, serve it hot to the table. This dish is perfect for vegetable salads or cuts. It can also be used separately, seasoned with sauce.

5. Lean cabbage rolls with rice and mushrooms

Ingredients:

• cabbage - 1 head;
• rice - 200 g;
• onion - 150 g;
• carrot - 200 g;
• fresh champignons - 250 g;
• tomato paste - 150 g;
• vegetable oil - 3 tbsp.
• spices (bay leaf, black pepper, salt) - to taste.

We start cooking with the filling. To do this, wash the mushrooms, finely chop them and fry in a pan with 1 tbsp. vegetable oil until golden brown. We send ready-made mushrooms for a while in a separate bowl. After washing the rice, send it to the pan and fill it with water in proportion (1 part rice to 3 parts water). After salting the rice, bring it to a boil and cook for 10 minutes. Drain the water from the finished cereal, then add the rice to the mushrooms and mix well.

Separately, in a hot frying pan, sauté onions and carrots until golden brown, then add to them tomato paste to make a thick gravy. Pepper and salt this mixture, and then mix.

Let's move on to cabbage leaves. To do this, fill a large saucepan halfway with water, and, putting it on the stove, bring to a boil. As soon as the water boils, we put a whole cabbage head in it, sticking a fork into the stump. Holding the cabbage by the fork, cut with a knife every 3 minutes cabbage leaf at the very base and remove it from boiling water.

As the sheets cool down a little, we cut off a thick spine at their base and proceed to the formation of cabbage rolls. To do this, put a spoonful of filling on the edge of the sheet and fold the sheet with an envelope. Having laid the cabbage rolls in a mold, put the frying on top, pour over the cabbage broth and simmer them over low heat for 20–30 minutes. Serving to the table lean cabbage rolls, be sure to sprinkle them with herbs.

6. Beetroot in Korean

Ingredients:

• beets - 2-3 pieces;
• onion - 1 pc;
• garlic - 3 cloves;
• sugar - 2 tsp;
• vegetable oil - 50 ml;
• vinegar essence - 0.5 tsp;
• seasonings (wig, ground pepper, seasoning for Korean carrots, umami and salt) - to taste.

For cooking this is amazing delicious dish Peel the beetroot and rub it on a grater. Loading the beets into a deep bowl, add sugar and salt to it, then mix.

Let's go to the gas station. We heat the pan in oil, after which we send the peeled and diced onion, as well as all the seasonings (with the exception of umami and seasoning for Korean carrots), to it. Fry the ingredients for about 3 minutes, until the onions are golden, and then add crushed garlic to the pan and keep on fire for another 2 minutes. After removing the dressing from the stove, season the beets with it and mix thoroughly.

Add seasoning for Korean carrots and umami to the dish. This ingredient, called the "fifth taste" in Korea, gives the salad a unique richness. Thoroughly mix our salad, arrange on plates and serve.

7. Sweet Pepper and Eggplant Salad

Ingredients:

• large red peppers - 3 pcs;
• eggplant - 1 kg;
• parsley - 3 sprigs;
• garlic - 1 head;
• vinegar 9% - 2.5 tablespoons;
• water - 1.5 cups;
• sugar - 2 tablespoons;
• salt - 1 tbsp;
• vegetable oil - 4 tbsp.

Wash the eggplants, peel them and cut into slices. We send the chopped ingredients to a preheated pan and fry on both sides until golden brown. And given that eggplants actively absorb oil during frying, do not forget to periodically add it.

We wash and clean the peppers, and then cut them lengthwise into four parts. We take out a baking sheet, cover it with baking paper and put slices of peppers on top. We send them to the oven, heated to 170 ° C for 20 minutes, so that the flesh of the vegetables becomes soft and the peel separates well. Once the peppers are ready, peel them off.

Let's start shaping the dish. We divide the eggplant into four equal parts, and the peppers into three. We spread one layer of eggplants on the form, a layer of peppers on top and sprinkle with a thin layer of chopped garlic. We continue to alternate layers, and as soon as the ingredients run out, sprinkle our dish with chopped herbs.

It remains only to prepare the marinade. To do this, boil water in a saucepan, pour sugar and salt into it, and as soon as the water cools down, add vinegar. Pour our snack with the prepared marinade and send it to the refrigerator for a day. The dish is ready!

8. Honey goats

Ingredients:

• peeled seeds or nuts - 1 cup;
• honey - 1 tbsp;
• sugar - 2-3 s.l.;
• sunflower oil - 1 tbsp.

Roast nuts or seeds in a dry frying pan for just a few minutes. As soon as the seeds begin to take on a golden color, immediately remove them from the heat. Put honey in a saucepan, sprinkle with sugar and 1 tbsp. water, then melt the ingredients to make a sweet gruel. As soon as the hot gruel is ready, fill it with roasted seeds and lay out ready mix on paper. Having formed rectangles from such a mass, send them to the refrigerator for 30 minutes. When the kozinaki have cooled, you can take them out, break them into pieces and enjoy this sweet and at the same time really healthy product.

9. Lean mayonnaise

Ingredients:

• unrefined olive oil - 8 tablespoons;
• water - 1.5 cups;
• flour - ½ cup;
• mustard powder - 1 tsp;
• lemon juice - 2 tablespoons;
• sugar - 1 tsp;
• salt - 1 tsp

In a blender bowl, mix vegetable oil with sugar, salt and mustard powder. Add lemon juice there, then beat the ingredients until smooth.

We proceed to the second stage of preparation. To do this, after sifting the flour, send it to a saucepan and, adding half a glass of water, beat with a whisk until the lumps disappear. Add the remaining water in the glass, put the mixture on the fire and beat again with a blender until a thick paste.

This mass thickens very quickly, and therefore let it cool for just a minute, after which we begin to introduce an oily liquid with spices. True, we do not add it all at once, but by the spoonful, immediately whipping with a blender. The mass will begin to turn white before our eyes, taking on the color and texture of the usual mayonnaise. And the taste of this dish is simply amazing!

10. Almond milk

Ingredients:

• raw almonds - 100 g;
• water - 400 g.

Rinse the almonds, and then, pouring cold water, leave to soak for 5 hours. After draining the water, rinse the nuts well again, send them to a blender, add a little water and grind the almonds into a pulp. Pass the plant mass through a strainer, and pour the squeezed moisture into a glass and drink immediately until it begins to exfoliate. By the way, do not rush to throw away the remaining cake. After drying a little, you can add it to cereals or salads.

Now you know that fasting meals can be extremely varied and delicious. With such food, it will be much easier for you to fast, which means you can focus on more important, spiritual things.
Bon Appetit!

1:502 1:507

Working housewives are familiar with the annoying thought boring their heads: what to cook for dinner today? So that thoughts do not drill into your head, but soar, waving culinary excitement like a flag, we offer an approximate lenten menu for a week - only ideas, no exact proportions and recipes, one solid inspiration that you can use at your own discretion.

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Monday

1:1219

2:1725

2:4

BREAKFAST

Lean coffee pancakes

2:78

Pancakes in the post - a very real story with the aroma of home comfort, grandmother's hands and memories of a sweet childhood. All that is needed for this delicacy to appear on the table in Lent is to replace milk with any other drink ( mineral water, fruit juice or even ordinary strong tea), and instead of eggs, add a little more flour or starch. Let the dough brew, then bake the most ordinary thin pancakes. Delicious, tender and lean.

2:900

This time, try to take strong freshly brewed coffee as a base - pancakes with it will turn out with a very unusual flavor, the color is caramel-cream. The drink should be warm - it will brew the flour, so that the dough will come out elastic and strong. Fragrant Lenten Delight!

2:1428

Alternative: lean pancakes on tea

2:1502

2:4

DINNER

Lenten borscht with mushrooms
Thick and rich vegetable broth, thinly sliced ​​beets, finely grated carrots, diced bell peppers, tender strips of cabbage and many, many thin slices of mushrooms - only for the sake of such borscht one can dream of Lent!

2:499

So, take out your proven borscht recipe, instead of meat broth, take vegetable broth, cook as usual, and at the end add a couple of handfuls of finely chopped and fried in vegetable oil champignons or pre-boiled and then fried forest mushrooms. Amazing result! By the way, such borsch is much tastier on the second day.

2:1154

Alternative: lean borscht with prunes

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The vinaigrette
An undeservedly forgotten dish in Lent will come in handy. To make your vinaigrette as tasty as possible, do not forget to buy unrefined sunflower oil, which smells like seeds and contains much more useful substances than its purified "relative".

2:1774

Alternative: "white" vinaigrette without beets (potatoes, beans, sauerkraut, onions, sunflower oil).

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AFTER SNACK

Lean Banana Smoothie
A peeled banana, some berries (raspberries, strawberries, blueberries or cherries from the freezer), half a glass of any fruit juice or compote, a pinch of cinnamon, a minute with a blender - and you have an amazingly delicious lean smoothie in your glass! Thick smoothies without cream, milk or yogurt are just what you need to make the Fasting enjoyable.

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Alternative: mango or pineapple smoothie

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DINNER

Pilaf with seafood
Lightly fry carrots and onions in vegetable oil, add mussels and squid rings, then add rice, add water and simmer until cereals are cooked - here's a great lenten dinner for you.

2:1342

Alternative: spinach or beetroot risotto (do not forget to exclude cheese and cream from the recipe).

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Tuesday

2:30

3:534 3:539

Yeast pancakes
Lush, thick, soft pancakes in the company of amber apricot jam and a cup of chamomile tea… yes, only for the sake of such a breakfast you can fast!
We remind you the recommended proportion for the preparation of lean yeast pancakes - 250 ml of warm water will require 1 tsp. dry yeast and 2 cups flour. Do not forget that you need to add sugar, salt and a little vegetable oil to the dough.
Alternative: lean oatmeal.

DINNER

White bean soup
Up to 10 g of protein is hidden in 100 g of beans - it is for this reason that legumes are indispensable in fasting. It's great if you have a supply of young beans in the freezer - it is very convenient to add it to any vegetable broth and cook the soup in just 20 minutes. If you are unlucky, you can go two ways: soak and boil dry beans in advance, or use canned ones.
Alternative: lentil soup.

stuffed tomatoes
Not the most budgetary dish, however, if you do not give yourself regular small pleasures, Lent will be a very difficult test. So - take a couple of tomatoes, cut off the “cap” and remove the core, put inside the stuffing from boiled rice until half cooked, finely chopped and fried mushrooms, onions, carrots, herbs, spinach, celery and bake until done. Very juicy, tasty and flavorful!
Alternative: stuffed eggplant(you just need to omit the cheese from the recipe).

AFTER SNACK

Pumpkin-orange juice
Take out a juicer, and preferably two: a classic one (on which you can make pumpkin juice) and a citrus juicer (for orange juice). Mix two drinks, add a drop of olive oil and enjoy the taste, color, smell, life!
Alternative: vitamin pumpkin drink.

DINNER

Spaghetti with champignons
A little onion, cut into half rings - in a frying pan, fry until golden. Striped champignons - there too. A couple of spoons soy sauce- to mushrooms and onions. Salt, pepper, parsley, add spaghetti boiled al dente ... magical! Allow yourself half a glass of wine for today's dinner, and then the feeling of a fairy tale will be complete and comprehensive.
Alternative: pasta with chickpeas and tomatoes.

Wednesday

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BREAKFAST

Lavash with vegetables
Unroll a sheet of thin pita bread bought in the evening on a board, grease with any lean mayonnaise (for example, apple or walnut). Put vegetables on one edge - tomatoes, Korean-style carrots, fried or pickled champignons, lettuce leaves, greens. Roll up and have a tasty and healthy breakfast.
Alternative: instead of pita bread, you can take corn tortillas tortillas.

DINNER

Mushroom cream soup
Mushrooms are what gives any dish a special touch of satiety and solidity, so soup prepared with the addition of butter or mushrooms will be especially appropriate in Fasting, when the calorie content of the diet to which you are accustomed is reduced. Do not spare vegetables - thanks to them, the first course will be even more fragrant.
Alternative: dried mushroom soup (just replace the butter with vegetable oil).

Salad from seaweed with celery root
Useful, vitamin and simple. Pickled celery root goes well with the specific taste of seaweed, and this is something worth trying.
Alternative: tapenade.

AFTER SNACK

sesame milk
Pour a couple of handfuls of sesame seeds with hot water and leave to infuse for 3-5 hours, then finely chop the mass with a blender and pass through a piece of linen fabric. Add honey, cinnamon or vanilla - a delicious drink is ready!
Alternative: almond milk.

DINNER

Stuffed bell pepper
Do you have a stock of frozen bell pepper, truth? Boil some rice, mix with sauteed onions, carrots, parsley root and celery, salt, stuff peppers and lightly stew in the oven or double boiler. Don't be bored, dinner is ready!
Alternative: ratatouille.

Thursday

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BREAKFAST

Nutella fruit toast
Place lightly dried nuts and pitted dates in equal proportions in a blender bowl, add a little citrus zest for flavor, if desired, a couple of tablespoons of cocoa powder and sugar. Grind everything into a homogeneous, rather thick, lumpy mass, after which, without turning off the blender, add a little vegetable milk (sesame, pumpkin, poppy, almond or any other), achieving a smooth structure and the desired consistency. Such a paste is an excellent spread on dried slices of toast bread. In the company with a cup of coffee - the most elegant Lenten breakfast that will energize you for the whole day.
Alternative: baked apples.

DINNER

Assorted vegetable soup
We take a voluminous capacious saucepan, heat a small amount of vegetable oil in it (olive oil would be great!), sauté onions, carrots, parsley root, add diced bell pepper, divided into inflorescences cauliflower and broccoli, do not forget about peeled tomatoes, pour a handful of green peas, do not be greedy and add a little corn. We pass, pass ... and then - op, a little bit of white wine and ordinary boiling water, spices and spices, salt and pepper. When serving, be sure to sprinkle with herbs. Overeating!
Alternative: tomato soup (remember to replace meat broth vegetable).

Bean pate
Boiled beans mixed with fried until golden brown onions, carrots, dried walnuts, grind with a blender into a homogeneous paste. Hearty lean pate is ready! Fast and very thorough.
Alternative: hummus.

AFTER SNACK

Cranberry jelly
Good old jelly that smells of childhood and naivete... Why not? All you need is sugar, starch and some cranberries.
Alternative: nut milk cocktail.

DINNER

Potato dumplings
fresh dough, mashed potatoes with fried carrots, pot-bellied dumplings, golden onion gravy ... Beware: so tasty that you can burst!
Alternative: lentils with sun-dried tomatoes.

Friday

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BREAKFAST

Salad with tofu
Isn't it time for some salad for breakfast? Inspect the refrigerator: send some cucumbers, a tomato, iceberg leaves or chinese cabbage, an apple or pear will go, then chop the onion and greens, add a little vegetable oil and be sure to put a few cubes of tofu. Bright, juicy and nutritious. Breakfast is ready!
Alternative:"winter salad.
DINNER

Lean pickle
A simple science is to take a thick vegetable broth, boil pearl barley in it, add diced potatoes, striped carrots and finely grated pickles. Hearty, rich, delicious.
Alternative: gazpacho.

Vegetables in Chinese sweet and sour sauce
In a wok, fry coarsely chopped carrots, onions, bell peppers, pumpkin, celery root, add a little soy sauce, garlic, salt, pepper, and then pour in half a glass of a weak solution of starch mixed with sugar and lemon juice. A couple more movements - and the magnificent vegetables in sweet and sour sauce are ready.
Alternative: pickled pumpkin

AFTER SNACK

Fruit salad
That's where the expanse! Finely chopped mother-of-pearl apple cubes, velvet banana circles, peeled orange slices oozing amber, emerald kiwi slices, full-breasted grapes, tender canned peach halves - all in a plate, mix and realize that life is beautiful and amazing!
Oh, and don't forget to get a few strawberries out of the freezer - they make a great salad dressing.
Alternative: pears in syrup.

DINNER

Vegetable cutlets
Grind boiled broccoli, cauliflower, sauteed carrots, fried onions in any way convenient for you, add herbs, spices, sun-dried tomatoes, add a couple of tablespoons of starch, form cutlets and fry them until golden brown. Appetizing!
Alternative: vegetable stew.

Saturday

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BREAKFAST

Lean potato pancakes
A couple of potato tubers on a grater, a little dill, a spoonful of flour, salt, pepper and a frying pan with vegetable oil - that's probably all you need to get a wonderful and tasty Saturday breakfast. Of course, lean.
Alternative: lean zucchini pancakes.

DINNER

Thick rice soup
basis of all lean soups- vegetable broth If you take care in advance to cook a large amount of such useful blank and freeze it in portions, the process of preparing the first course will be reduced to a minimum. Pass the vegetables, add rice and potatoes, dilute everything with broth, do not forget about spices and salt - the soup is ready. When serving, crush a clove of garlic into a plate - you will not regret it!
Alternative: lentil soup.

Rice with vegetables
Saute onions, carrots, bell peppers in a deep saucepan asparagus beans, celery stalk and whatever else you have in your fridge and freezer, then add a glass of rice and simmer until tender. A colorful lunch is uplifting!
Alternative: bulgur with vegetables.

AFTER SNACK

candied pumpkin
Snacking is, of course, evil, however, if we agree to them, they should be tasty and healthy. Prioritize today candied pumpkin: it is not only very bright and positive, but also very vitamin.
Alternative: apple chips.

DINNER

Rustic potatoes in the oven
Well, who can think of something more appetizing than oven-baked potato slices sprinkled with aromatic herbs and seasoned with garlic? Do not forget to get a jar of pickles from the pantry - you will have a great dinner.
Alternative: lean potato zrazy with mushrooms.

Sunday

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BREAKFAST

Homemade lean buns
Take any recipe as a basis yeast dough, which you always succeed, put the dough, wait for it to grow. knead lean dough, add dried fruits and herbs, poppy seeds and nuts, berries and candied fruits, form balls - and delight the family with hot homemade breakfast buns.
Alternative: carrot buns.

DINNER

Minestrone
The classic Italian minestrone is made with vegetable broth, so it's perfect for a Lenten menu. Translated from the original language, this is “big soup” or “soup with a lot of vegetables” - so you should make sure that there is a sufficient selection of products in the refrigerator.
First on olive oil onions or shallots are simmered, then carrots, celery, fennel, zucchini, pumpkin, garlic are put into the same pan - all in turn and each time simmering the next ingredient until soft. Sometimes famous italian soup add cauliflower, bell pepper, tomatoes, asparagus beans, corn.
The key to a successful minestrone is slow cooking, so Sunday - a day when you don't have to rush anywhere - is ideal for this dish.
After the vegetables are ready, add vegetable broth, aromatic herbs and spices to the pan, salt, bring to a boil, reduce heat, boil at a minimum for about 10 minutes and turn off. The lean minestrone is ready!
Alternative: minestrone with noodles.

eggplant caviar
Peel the baked eggplants, add some nuts and garlic, herbs and bell peppers, chop into a paste with a blender - you have an excellent vegetable snack on your table.
Alternative: roasted pepper paste.

AFTER SNACK

rice ice cream
You will be surprised to learn what ordinary rice porrige. If you mix it with sugar and apple marshmallow, add a little lemon zest and vanilla, and then grind everything with a blender, freeze, stirring occasionally, you will get an amazing ice cream that melts on the tongue, leaving a delicate aftertaste. And yes, it is absolutely lean!
Alternative: oatmeal smoothie.

DINNER

Lean vegetable pizza
The classic pizza dough is prepared lean, that is, without the addition of milk and eggs. Great, this suits us! Everything else is the same as always, except for one moment: we remove the cheese, but add a lot different vegetables, mushrooms, herbs, onions. Bake and enjoy with a glass of dry wine.
Alternative: fast Greeks.

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SNACKS

We are all people, weak and mostly greedy for goodies, and therefore it is worth taking care that small snacks are always at hand during Lent.

The easiest option is a secret jar with your favorite dried fruits: fill a beautiful container with nuts, dried apricots, raisins, prunes, dried cherries and open it when there is a very strong desire to “break loose” from the selected diet and eat a cake with oil cream or buy three kilograms of "Doctor's" and make yourself such a sandwich.

Lenten cookies help: a little sweetness and everything seems simple and real again.

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Study carefully the composition of the chocolate offered in stores- among the tiles of "black joy" there are often those that are made without milk and dairy products.

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Many caramel candies are also suitable for the lenten menu, and therefore they can cheer you up and help you resist the imminent temptation.

Easy and delicious Fasting to you!

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