Eating for conceiving

Liver meat pancakes

Ingredients:

For the pancakes:

  • beef liver – 300 g
  • almond flour – 60 g
  • garlic – 1 clove
  • egg – 1 pc.
  • vegetable cream – 20 ml
  • salt and pepper to taste

Vegetables:

  • iceberg lettuce – 40 years
  • cucumber – 100 g

Women’s Health Benefits:

Beef liver:

A rich source of iron, which is important for women’s health, especially during menstruation or pregnancy, when you need more iron to maintain the health of the circulatory system.

Almond flour:

A substitute for normal flour, it is rich in protein and fiber, which help to maintain satiety and appetite control. Almond flour is also gluten-free.

Garlic:

It has antibacterial and anti-inflammatory properties that can help maintain a healthy immune system and fight various infections and diseases.

Egg:

A source of high-quality proteins and vitamins, especially vitamin B12, which is important for the nervous system and metabolism of women.

Vegetable sour cream:

A substitute for regular cream, which contains a lot of fat. Vegetable sour cream is lower in calories and contains healthy fats of vegetable origin.

Iceberg and cucumber salad:

Rich in water and fiber, making them ideal for hydration and nutrient absorption. They are also low in calories and rich in vitamins and minerals.

These meat pancakes contain important nutrients for women’s health, while also being delicious and satisfying your appetite.

Method of preparation:

Clean and rinse well the beef liver and cut it into medium pieces. Blend the liver with the garlic until it becomes a homogeneous mixture, add the egg and sour cream to it. Whisk again and pour the mixture into a deep bowl. Add the flour, salt and pepper, mix and leave for 20-25 minutes.

In a non-stick pan, bake medium-sized pancakes from the mixture. When they are ready, serve with the iceberg and cucumber salad.

Serve warm!

Bon appetit and stay healthy!

Chicken rolls with buckwheat

Ingredients for two servings:

  • leg fillet – 200 g
  • cottage cheese – 80 g
  • tomatoes – 120 g
  • basil leaves (or spinach)
  • olive oil – 10 ml
  • Salt + pepper
  • buckwheat – 100 g (in dry form)

Women’s Health Benefits:

Leg fillet:

A rich source of proteins, which are the basic building blocks of tissues and muscles. Protein is important for maintaining healthy and strong muscles, which is important for women, especially during physical activity or the recovery period after exercise.

Cottage cheese:

A source of calcium and protein, which are important for bone and muscle health. Calcium is also important for maintaining healthy teeth and nails.

Tomatoes:

Rich in lycopene, which is a powerful antioxidant that can help protect cells from free radicals and reduce the risk of various diseases, including cancer.

Basil or spinach leaves:

Rich in vitamins and minerals, including vitamins A, C and K, calcium and folic acid. They can support skin, hair, eye and bone health.

Olive oil:

A source of healthy fats, especially monounsaturated fats, which can help support heart health and lower bad cholesterol levels.

Buckwheat:

Rich in fiber and protein, which can help support good digestion and absorption of nutrients. Fiber can also promote satiety and help with weight control.

These Buckwheat Chicken Rolls are not only delicious, but also provide a rich variety of nutrients that are important for women’s health.

Method of preparation:

Cut the chicken thigh steaks into thin steaks. Place some cottage cheese, chopped tomatoes and basil or spinach on each of them. Make a tight roll – if it opens it can be tied or puffed with toothpicks – and place in a baking dish. Sprinkle with olive oil, add salt and pepper. Place in a preheated oven at 180 degrees for 20 minutes. After 20 minutes, remove the roll, sprinkle with a little cheese and bake until done.

Homemade shawarma/duner

Ingredients for two servings:

  • chicken breast – 150 g
  • Chinese cabbage – 100 g
  • tomato – 1 pc.
  • Armenian lavash without yeast – 140 g
  • cucumber – 1 pc.
  • cottage cheese – 20 g
  • spices to your taste (red pepper, garlic powder, turmeric, etc.)

Accompanying sauce:

  • natural yogurt – 100 g
  • garlic – 1 clove
  • mustard – 5 g
  • salt and pepper to taste

Women’s Health Benefits:

Chicken breasts:

A source of whole proteins that are important for the growth and repair of tissues, including the muscles. Moreover, chicken meat contains little fat, which makes it suitable for women who are watching their weight.

Chinese cabbage:

Rich in vitamins K, A and C, as well as folic acid and calcium. These vitamins and minerals support bone, skin and immune system health.

Tomatoes:

A source of lycopene, which is an antioxidant known for its anti-carcinogenic properties. Tomatoes also contain vitamin C, which is important for skin health and the immune system.

Armenian lavash without yeast:

A lighter and healthier alternative to ordinary lavash or bread. Yeast-free and lower in fat, it can help keep blood sugar levels stable.

Cucumber:

Ideal for hydration due to its large water quantity and low in calories – it’s an ideal snack to satisfy your appetite. Cucumbers are also a source of vitamin K, which is important for blood clotting and bone health.

Cottage cheese:

Rich in protein and calcium, which is important for bone and muscle health. Cottage cheese is also low in calories and rich in micronutrients.

Seasonings to taste:

Many spices such as paprika, garlic powder and turmeric have antioxidant and anti-inflammatory properties that can support women’s overall health and well-being.

This combination of ingredients provides a delicious, nutritious and balanced breakfast or lunch that can support women’s energy and health.

Method of preparation:

Fry the seasoned meat in a pan over medium heat. Cut the vegetables (cabbage, tomato, cucumber). Add the cottage cheese.

For the sauce, mix the yogurt, garlic, salt, and mustard. Put all the meat and vegetables in the bread and pour sauce over it. Roll up and lightly toast the whole döner in the pan.

Eating for conceiving - Vegan options

Vegan Caesar Salad

Ingredients:

  • 1/4 lettuce or iceberg lettuce
  • 1/4 tsp. croutons
  • 2 tbsp. vegan Caesar dressing
  • 1/4 tsp. Cherry tomatoes
  • 1/4 tsp. sliced cucumber
  • salt and pepper to taste

Women’s Health Benefits of Vegan Caesar Salad:

Lettuce or Iceberg:

Rich in vitamins and minerals, such as vitamin K, vitamin A, folate and calcium, which support bone health and women’s immune systems.

Croutons:

They can be replaced with celery or healthy grains, which are rich in fiber and help maintain a good digestive system.

Vegan Caesar Dressing:

Depending on the ingredients, it can be rich in healthy fats from walnuts or avocados, which help support cardiovascular health and skin hydration.

Cherry tomatoes:

Rich in antioxidants like lycopene, which are important for women’s skin and heart health. They also contain vitamin C, which supports the immune system.

Cucumber:

It is low in calories but rich in water and fiber, making it an ideal choice for maintaining hydration and digestion.

Salt and pepper:

In moderate amounts, they can enhance the flavor of a dish, but should be consumed judiciously because of possible harmful effects in large amounts.

Making a Healthy Vegan Caesar Dressing with Nutritional Yeast:

For a vegan version of Caesar dressing, you can use the following ingredients:

Ingredients:

1/2 cup natural vegan mayonnaise

1/4 cup sliced pickled cucumber

2 cloves of garlic, cut into very small pieces

2 tablespoons tomato puree

2 tsp powdered yeast

2 tsp olive oil

1 tsp lemon juice

1 tsp Sesame oil

1 tsp grated vegan parmesan cheese (optional)

Salt and pepper to taste

Vegan Cashew and Chickpea Yeast Caesar Dressing

Ingredients:

1/2 cup raw cashews, soaked for at least 4 hours or overnight

1/4 cup of water

2 cloves of garlic, finely chopped

2 tablespoons of yeast

2 tablespoons freshly squeezed lemon juice (optional)

Salt and pepper to taste

Additional water as needed – very little

How to prepare:

Drain the cashews that have been soaked for at least 4-5 hours and rinse them well under running water.

In a blender or food processor, add all sauce ingredients and blend.

Blend the ingredients until smooth and creamy. If the sauce is too thick, you can add more water a little at a time to achieve the desired consistency.

Season with salt and pepper to taste. If needed, add more lemon juice or nutritional yeast to your preference.

Serve vegan Caesar dressing on top of your salad and enjoy the delicious and healthy result!

This healthy vegan Caesar dressing is perfect for your salad and offers delicious and nutritional benefits suitable for women’s health.

How to prepare the salad:

Cut all the vegetables, put them in a bowl, season with lemon juice, salt and olive oil. Transfer to a clean bowl, sprinkle with croutons and sauce. Bon appetit and stay healthy!

Vegan Shepherd’s Pie

Ingredients:

  • 2 cups cooked lentils
  • 1 tsp frozen mixed vegetables
  • 1 head chopped onion
  • 2 cloves of garlic, minced
  • 1/4 cup vegetable broth
  • 1 tablespoon of tomato puree
  • 2 cups mashed sweet potatoes
  • salt and pepper to taste

Women’s Health Benefits of Vegan Shepherd’s Pie:

Boiled lentils:

Rich in vegetable proteins, fiber, vitamins and minerals. Aids digestion and maintains stable blood sugar levels.

Frozen mixed vegetables:

Vegetables are rich in vitamins, minerals and antioxidants that support the immune system and skin health. Vegan Shepherd’s Pie is an excellent way to incorporate more vegetables into your diet, which is important for overall health and well-being.

Onion:

A source of antioxidants and phytonutrients that support heart health and reduce inflammation in the body.

Garlic:

It has antibacterial and anti-inflammatory properties that help maintain the health of the immune system and protect the body from various diseases.

Vegetable broth:

It adds flavour and aroma to the dish without excess fat and calories. It can be used to replace animal stock.

Tomato paste:

Rich in lycopene, which is a powerful antioxidant and supports skin health. Tomatoes also contain vitamin C and other important nutrients.

Mashed Sweet Potatoes:

Sweet potatoes are rich in vitamin A, vitamin C, and fiber, which support skin, immune system, and digestive health.

Method of preparation:

In a non-stick pot, first fry the onion and garlic and then add the other vegetables inside. After they are slightly stewed, add the broth and spices and cook for about 10-15 minutes. Finally, add the tomato puree then mix and transfer to a pan. Spread evenly and cover with the mashed potatoes on top. Bake for about 15-20 minutes.

Serve warm or cold, garnished with seasonal fresh vegetables. Enjoy your meal!

Pancakes

Ingredients:

  • 500 ml of almond milk
  • 2.5 tsp almond flour
  • 1 tsp baking powder
  • 3-4 tbsp. vegetable oil
  • pinch of salt
  • Maple syrup

Women’s Health Benefits:

Almond milk:

Rich in calcium and vitamin E, which support bone and skin health. For women who suffer from lactose intolerance or are looking for an alternative to dairy products, almond milk is an excellent choice.

Almond flour:

Rich in protein, fiber and healthy fats that support satiety and stabilize blood sugar levels.

Vegetable oil:

It can be used as a substitute for butter or coconut oil in the recipe to make healthier pancakes. Vegetable fats are easier to digest and help maintain healthy cholesterol levels.

Maple syrup:

Lower on the glycemic index than sugar and rich in minerals such as potassium and magnesium. It can be used as a healthier alternative to regular sugar or honey.

Method of preparation:

In a deep bowl, mix the milk, baking powder and oil. Then the salt and gradually mix in the flour until you get a smooth mixture. Bake in a non-stick pan and top with a drizzle of maple syrup and fruit of your choice.

Serving:

Serve the pancakes warm, drizzled with maple syrup. Bon appetit and stay healthy!

Food plan for the first trimester

Colourful omelette
  • 3 eggs
  • 5 cherry tomatoes
  • a handful of broccoli
  • 100 grams of cottage cheese

Health Benefits:

Eggs: Rich in protein, vitamins (especially B12 and D), and healthy fats that support muscle growth and brain function.

Cherry tomatoes: Contain vitamins A and C, antioxidants such as lycopene, which protect cells from damage.

Broccoli: Rich in vitamins C and K, fiber and antioxidants. They support the immune system and bone health.

Cottage cheese: An excellent source of protein and calcium, good for bones and muscles.

How to prepare:

Wash the cherry tomatoes and cut them in half.

Cut the broccoli into small florets.

Crumble or spread the cottage cheese if necessary.

In a pot of boiling salted water, blanch the broccoli for about 2-3 minutes, until they are light green and slightly tender. Drain and rinse in cold water to preserve their color.

In a bowl, beat the three eggs with a little salt and pepper.

Heat some olive oil or butter in a frying pan over medium-high heat.

Pour the beaten eggs into the pan and spread them evenly.

When the omelet starts to set but is still slightly runny on the surface, add the cherry tomatoes, broccoli and cottage cheese evenly over the eggs.

Cook for another 1-2 minutes until the eggs are completely set and the cottage cheese starts to melt slightly.

Serving:

Fold the omelette in half and transfer it to a plate.

Serve immediately to enjoy the fresh taste and nutritional benefits of this colourful omelette.

Enjoy your meal!

Rice cake snack with strawberries
  • 60 g of natural yogurt
  • 1/2 tsp. strawberries
  • a bowl of popcorn
  • 15 g of sunflower seeds
  • 1 hard-boiled egg
  • Rice cakes

Women’s Health Benefits:

Natural yogurt: Rich in probiotics that support the health of the intestinal flora and immune system. It’s also rich in calcium which is important for bone strength.

Strawberries: A good source of vitamin C, which improves skin and the immune system. Also rich antioxidants, which reduce inflammation.

Popcorn: Provides a low-calorie, high-fiber breakfast alternative that aids digestion.

Sunflower seeds: Rich in vitamin E, magnesium and healthy fats that support skin health and hormonal balance.

Hard-boiled egg: A good source of high-quality protein, vitamins D and B12, important for energy and cell health.

Rice cakes: A light and crunchy breakfast base that provides quick energy.

How to prepare:

Wash the strawberries well and cut them into halves or quarters, depending on your preferance.

If not ready, cook the popcorn in the microwave or on the stove without added fat.

Place 2-3 rice cakes on a plate.

Spread the yogurt: Spread 60g of natural yogurt onto the rice cakes. Spread the yoghurt all over the rice cakes or leave some for dipping .

Arrange the sliced strawberries on top of the yogurt-covered rice cakes.

Sprinkle 15g of sunflower seeds over the strawberries and yoghurt.

Peel the hard-boiled egg and cut it into quarters or slices. Place the egg slices around the rice cakes.

Place a bowl of popcorn next to rice cakes for a crunchy addition to breakfast.

This intermediate snack is very tasty and filling! The combination of probiotics, antioxidants, vitamins and minerals supports women’s overall health, energy and skin. Enjoy this balanced and nutritious breakfast at any time of the day!

Toast with egg and avocado
  • 2 hard boiled eggs
  • 1/2 avocado
  • a handful of spinach
  • Whole wheat bread

Women’s Health Benefits:

Avocado: Rich in folate, vitamin E and healthy fats that support reproductive health.

Eggs: Contains high-quality protein, vitamin D and choline, which are important for egg and sperm health.

Spinach: A source of iron, folate and antioxidants that support cellular health and prevent inflammation.

Whole grain bread: Provides fiber and energy needed to maintain a healthy hormone balance.

How to prepare:

Toast the bread in a toaster or in a pan until golden.

Cut the avocado in half, remove the seed and scoop out contents with a spoon. Mash it in a bowl with a fork until it becomes a smooth paste. If desired, add a little lemon juice, salt and pepper to taste.

Use fresh spinach.

Prepare the eggs by hard-boiling them, and then cutting them in half or dicing them.

Spread the mashed avocado on the toast. Spread the sauteed spinach over the avocado. Top each piece of toast with an egg.

Seasoning: Sprinkle with salt, black pepper and, if desired, red pepper. This toast is not only delicious, but also extremely useful for women’s health. The avocado, egg, and spinach combine vitamins, minerals, and antioxidants that support reproductive health and general well-being. Enjoy this nutritious and healthy breakfast toast!

Food plan for the second trimester

Salmon with vegetables
  • 300 g of salmon fillet
  • 1 zucchini or 1 potato
  • 1 red or green pepper
  • 1 head of onion or broccoli
  • 1 cup blackberries for dessert

Women’s Health Benefits:

Salmon: Rich in omega-3 fatty acids, which support cardiovascular health, reduce inflammation and improve mood. It also contains vitamin D and proteins, which are important for healthy bones and muscles.

Zucchini/Potato: Zucchinis are low in calories and rich in vitamins A and C as well as antioxidants. Potatoes provide vitamin C, potassium and fiber that are good for the digestive system.

Pepper: An excellent source of vitamins A and C, as well as antioxidants that support the immune system and skin health.

Onions/Broccoli: Onions have antibacterial and anti-inflammatory properties. Broccoli is rich in vitamins C and K, folic acid and antioxidants important for bones and the immune system.

Blackberries: Contains high levels of antioxidants, vitamins C and K, and fiber, which support digestion and the immune system.

How to prepare:

The vegetables:

If using zucchini, cut it into thin rounds. If you prefer potato, peel and cut it into thin slices.

Cut the pepper into strips.

Cut the onion into half-moons or divide the broccoli into small florets.

Arrange the chopped vegetables in a separate pan. Drizzle them with olive oil, salt and sprinkle with pepper. Mix well to distribute the spices evenly.

Place the vegetables in the oven and roast for about 20-25 minutes, or until they are tender and lightly toasted.

The salmon:

Preheat the oven to 180°C.

Place the salmon fillet on a tray covered with baking paper. Drizzle with olive oil, salt and pepper to taste. Squeeze the juice of half a lemon over the fish.

Roasting the salmon:

Bake the salmon in the oven for about 15-20 minutes, depending on the thickness of the fillet, until it is done and falls apart easily with a fork.

Serving:

Serve the roasted salmon on a bed of roasted vegetables. Garnish with fresh parsley and additional lemon juice, if desired.

Serve with a glass of blackberries for dessert, which can be served on their own or with a little yogurt for extra flavor.

Bon appetit and stay healthy!

Cream soup for women’s health
  • cream soup of your choice
  • 150-200g of shopska salad
  • 50g berries of your choice

Cream soup for women’s health

Ingredients:

1 onion

2 carrots

2 potatoes

1 small zucchini

1 pepper

1 head of broccoli

2 cloves of garlic

1 cup spinach

1 liter of vegetable broth

200ml coconut milk (you can use regular cream if you prefer)

2 tablespoons of olive oil

Salt and pepper to taste

Fresh parsley for garnish

50g berries of your choice

Women’s Health Benefits:

Onion: Rich in antioxidants and compounds with anti-inflammatory properties, which are beneficial for the cardiovascular system.

Carrots: Source of beta-carotene (vitamin A), which supports vision and skin.

Potatoes: Contains vitamin C, potassium and fiber, which support digestion and the immune system.

Zucchini: Low in calories and rich in vitamins A and C, fiber and antioxidants.

Pepper: Source of vitamins A and C, as well as folic acid, important for women of childbearing age.

Broccoli: Rich in vitamins C and K, folic acid and antioxidants.

Garlic: Has antibacterial and anti-inflammatory properties, useful for the immune system.

Spinach: Contains iron, folate, calcium and antioxidants important for bones and blood circulation.

Coconut milk: Healthy fats that support hormone balance and the absorption of fat-soluble vitamins.

How to prepare:

The vegetables:        

Finely chop the onion.

Dice the carrots, potatoes, zucchini and pepper.

Cut the broccoli into small florets.

Finely chop the garlic.

Stewing the vegetables:

In a large saucepan, heat the olive oil over medium heat.

Add the onion and garlic and sauté for about 2-3 minutes until softened and beginning to turn golden.

Add the carrots, potatoes, zucchini and pepper and sauté for another 5-7 minutes, stirring occasionally.

Cooking the soup:

Add the vegetable broth and bring to a boil.

Reduce the heat and add the broccoli. Simmer for about 15 minutes or until all the vegetables are tender.

Add the spinach and cook for another 2-3 minutes until the spinach is tender.

Preparing the cream soup:

Remove the pan from the heat and let it cool slightly.

Using a blender or food processor, puree the soup until smooth.

Return the soup to the pot and add the coconut milk (or cream). Stir well and reheat without boiling.

Season with salt and pepper to taste.

Serving:

Serve the soup hot, garnished with chopped fresh parsley, prepare a shopska salad and enjoy a handful of berries for dessert. Bon appetit and stay healthy!

Oats with berries
  • 100g of skir or natural yoghurt
  • 100g berries of your choice
  • 50g of oatmeal

Third trimester meal plan

Banana Pistachio Smoothie
  • 1 and 1/2 tsp. almond milk
  • 1 tbsp. chia
  • 1 ml protein powder
  • 2 fresh carrots
  • 2 tbsp. hummus
  • 1 cracker

Women’s Health Benefits:

Almond milk: Contains vitamin E and calcium, which support skin and bone health.

Chia seeds: Rich in omega-3 fatty acids, fiber and antioxidants that aid digestion and reduce inflammation.

Protein powder: Supports muscle growth and recovery, especially important for active women.

Banana: A source of potassium and vitamin B6, which support energy and the nervous system.

Pistachios: Rich in protein, fiber, healthy fats and antioxidants that support heart and skin health.

Carrots: Rich in beta-carotene (vitamin A), which supports vision and skin health.

Hummus: Contains protein, fiber and healthy fats that support satiety and digestion.

Cracker: Can provide some carbohydrates for extra energy.

How to prepare: Pistachio Banana Smoothie:

The chia seeds:

Put 1 tbsp. chia seeds in 1/2 tsp. almond milk and let soak for at least 10 minutes until the seeds swell and form a gel.

The smoothie:

In a blender, add the soaked chia seeds with the almond milk, the remaining almond milk, 1 banana, 1 ml. protein powder (if using), and 2 tbsp. pistachios.

Add 1 tbsp. honey for sweetness (optional).

Blend until smooth.

If the smoothie is too thick, add a little more almond milk.

Carrot Snack:

Peel and cut the carrots into sticks.

Serving:

Put 2 tbsp. hummus in a small bowl.

Arrange the carrot sticks and crackers around the bowl of hummus.

Serve the banana smoothie in a large glass or bottle.

Enjoy the carrot snack with hummus and crackers as an addition to the smoothie.

This treat provides an excellent combination of protein, healthy fats, fiber and vitamins that support women’s health and energy throughout the day. Bon appetite and stay healthy!

Turkey with buckwheat
  • 200 g of turkey meat
  • 100 g of buckwheat
  • 1 carrot
  • 1 pepper
  • 1 onion

Women’s Health Benefits:

Turkey meat: Rich in protein and low in fat. Contains B vitamins, especially B6 and B12, which support the nervous system and metabolism. The iron in turkey meat is important for women because of blood loss during menstruation.

Buckwheat: A gluten-free grain rich in fiber, magnesium and antioxidants. It aids digestion, reduces inflammation and controls blood sugar levels.

Carrot: Source of beta-carotene (vitamin A), which supports vision and skin. Antioxidants in carrots protect cells from damage.

Pepper: Contains high levels of vitamin C, which supports the immune system and skin. Rich in antioxidants and folic acid, important for women of childbearing age.

Onions: Contains antibacterial and anti-inflammatory compounds. It is rich in vitamin C and antioxidants that support the immune system and general health.

How to prepare:

Cut the turkey meat into bite-size pieces.

Peel and cut the carrot into small cubes or grate.

Cut the pepper into strips or cubes.

Finely chop the onion.

Preparing the buckwheat:

Wash the buckwheat well under running water.

In a pot, add the buckwheat and two cups of water. Bring to a boil, then reduce the heat and simmer for about 15 minutes, until the buckwheat has absorbed the water and softened. Drain off excess water if necessary and set aside.

Preparing the turkey meat and vegetables:

In a large skillet, heat 2 tablespoons of olive or vegetable oil over medium-high heat.

Add the sliced turkey and cook until the meat is browned and golden, about 5-7 minutes. Remove the meat from the pan and set aside.

In the same pan, add a little more olive oil if needed and add the chopped onion, carrot and pepper. Sauté for about 5-7 minutes until the vegetables are soft and golden.

Mixing all the ingredients:

Return the turkey to the pan with the vegetables and mix well.

Add the cooked buckwheat and stir again to evenly distribute all the ingredients.

Season with salt and pepper to taste.

Cook for a further 2-3 minutes to warm all the ingredients and blend the flavors well.

Serving:

Serve the buckwheat turkey hot, garnished with chopped fresh parsley, if desired.

Bon Appetit and stay healthy!

Chicken wings
  • 5 pieces of baked chicken wings
  • sauce of choice
  • 1 plate of cabbage and carrot salad
  • 100 g of boiled pumpkin

Products:

5 pieces of chicken wings

Sauce of your choice (a healthy option could be honey mustard or homemade tomato sauce)

1 plate of cabbage and carrot salad

100 g of boiled pumpkin

Women’s Health Benefits:

Chicken wings: Rich in protein that supports muscle growth and recovery. They also contain vitamins B6 and B12, which are important for the nervous system and metabolism.

Cabbage: Low in calories and rich in vitamins C and K, fiber and antioxidants. Supports the immune system and bone health.

Carrots: Source of beta-carotene (vitamin A), which supports vision and skin. They also contain antioxidants that protect cells from damage.

Pumpkin: Rich in vitamins A and C, fiber and antioxidants. Supports digestion and the immune system.

How to prepare:

The chicken wings:

Marinating: To make chicken wings healthy and tasty, you can marinate them with a little olive oil, lemon juice, garlic powder, red pepper and salt. Let them marinate for at least 30 minutes or overnight in the fridge.

Baking: Preheat the oven to 200°C. Place the marinated chicken wings on a wire rack set over a baking sheet to drain excess fat. Bake the wings for about 25-30 minutes, turning halfway through, until golden and crispy.

The sauce:

Honey Mustard: Mix 2 tablespoons of mustard, 1 tablespoon of honey, 1 tablespoon of apple cider vinegar, and a pinch of salt and pepper.

Homemade tomato sauce: Heat a little olive oil in a pan, add finely chopped onion and garlic, sauté for 2-3 minutes, then add 1 can of diced tomatoes, 1 teaspoon of dried basil, salt and pepper. Cook for about 10-15 minutes.

The cabbage and carrot salad:

Finely chop the cabbage and grate the carrots. Mix them in a bowl.

For dressing, you can use a mixture of olive oil, lemon juice, salt and pepper. Pour over the salad and mix well.

The pumpkin:

Peel and dice the pumpkin. Boil it in salted water for about 10-15 minutes or until soft. Drain and let it cool slightly. You can also bake it in the oven at 180 degrees for about 30 minutes without sweetening it.

Serving:

Serve the roasted chicken wings, drizzled with your choice of sauce, along with a coleslaw and carrot salad.

Add a serving of cooked pumpkin as an extra healthy side dish. Bon appetit and stay healthy!

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