Many products are even more beneficial when combined with others in the right way. Here are a few options that experts offer, and recipes for easy-to-cook dishes.
Asparagus and cheese
Asparagus is useful for its high content of inulin, natural sugar, which acts as food for lacto- and bifidobacteria – beneficial intestinal microflora. But no less important property of inulin is its help to the body in the absorption of calcium. Therefore, asparagus goes well with products containing it, for example, with cheeses.
Parmesan, which is the champion in the content of this important macronutrient, contains even more of its required daily allowance. If you cook asparagus with parmesan, calcium will be absorbed perfectly. And there is one very tasty dish, which is not difficult to cook, and it tastes great. Try it!
Lay the young asparagus on parchment paper and drizzle with a mixture of olive oil, salt, pepper, and minced garlic. Then all this must be put in an oven preheated to 200 degrees and baked for 15 minutes. Pull out the finished dish, sprinkle it with Parmesan and send it back to the oven for just one minute. Enjoy your meal!
Melon with natural yogurt
Beta-carotene, a biochemical precursor of vitamin A found in melon, is beneficial for visual acuity and fundus vasculature. However, it is absorbed only together with fats, and even better – together with the addition of zinc. The composition of natural yogurt contains both, so the combination of melon-bio-yogurt is very successful. In this case, you can choose any option – eat a melon while eating yogurt, or spend a few minutes preparing a tasty and healthy mixture:
Puree melon pulp and yogurt with a blender, add lemon zest, cinnamon and some walnuts.
Pork with Brussels sprouts
Pork meat contains an important trace element for humans, selenium, which can suppress the growth of cancer cells. Brussels sprouts are a source of sulforaphane, which increases the anti-cancer properties of selenium by 13(!) times. And pork, in combination with Brussels sprouts, becomes especially tender. Pork belly can be cooked in a pan, as shown in the video below.
Chicken + carrot
Zinc in chicken, beta-carotene in carrots – we have already mentioned their beneficial combination above. Baked chicken breast with carrots is a great option for a healthy diet dinner that is very easy to prepare. You will need 2 breasts and 7 carrots:
Pour the marinade of lemon and orange juice, garlic, olive oil, salt and spices (paprika, coriander, thyme) over the chicken breasts and refrigerate overnight. Put marinated breasts in a baking bag, add carrots, chopped into bars, salt, spices and olive oil. In an oven preheated to 200 degrees, the dish will be baked for an hour.
Spinach and avocado
A lot has been said about the benefits of avocados – it’s just a storehouse of healthy fats and trace elements – vitamin E, potassium, antioxidants. Like spinach, it is a superfood, that is, a product with maximum usefulness. Spinach has a lot of fiber that stimulates the digestive tract, lutein, which is useful for vision, as well as antioxidants that prevent the development of cancer cells. Spinach and avocado pasta, served with bread, in the form of sandwiches is extremely useful:
Avocado, spinach and fresh herbs are cut into pieces, olive oil, a little salt and lemon juice are added, and everything is crushed in a blender.
Lentils with bell pepper
Lentils contain a lot of iron, but it is not well absorbed by the body from plant sources. You can increase the “absorption” of iron by adding bell pepper – due to the vitamin C contained in it. A useful combination should be noted by vegetarians, they often lack iron. Peppers can be eaten with cooked lentils or make a salad. The main ingredients for it are boiled lentils, peppers, onions, celery, thyme and a little olive oil.
Eggs + broccoli
For better absorption of calcium necessary for strengthening bones, it is important to consume vitamin D with it. Therefore, the combination of broccoli with egg yolks, and if you also add cheese and spinach, is very useful. As an option – a morning omelet from all four components.
Salmon with grapes
The perfect combination for gaining muscle mass. Salmon has a lot of protein, and it has more bone-strengthening calcium than other types of fish. Grapes are high in calories, vitamins K, A, C and B₆, and they also contain three essential amino acids (leucine, isoleucine and valine) to keep you energized during your workout. Grapes “soften” salmon meat and make it easier to digest.