Food segment record holder on TikTok and author of Tasty Movement YouTube channel, famous food blogger and chef Konstantin Oganezov, breaks all the stereotypes about his profession. She encourages her subscribers not only to cook delicious food, but also to stay fit. And he showcases it on his regular column #chefnasport. Especially for The Fashion Vibes, Kostya has prepared five recipes for healthy, tasty and affordable dishes for those who pay attention to their diet.
Read to the end: there is a bonus waiting for you!
Poached egg with avocado and zucchini
“I like to exercise in the morning and then reward myself with a healthy and nutritious breakfast that doesn’t take too much time. This simple recipe will brighten up any healthy person’s morning, and it looks like a restaurant meal by the way! says the chief.
Contents
2 eggs
1st. I. any vinegar (you can use normal 6-9%)
half avocado
1 small zucchini
1st. I. Fame
2 tbsp. I. shelled pumpkin seeds
salt to taste
- Rub the zucchini on a coarse grater. Add an egg, a pinch of salt, seeds and flour to it. Mix everything and put in a preheated pan with a little olive oil to fry.
- Fry the zucchini pancakes for literally a couple of minutes on each side.
- Remove half an avocado with a spoon and cut into thin strips. They can be slightly salted.
- To make a hard-boiled egg, pour water into a saucepan and when it boils, add vinegar and a pinch of salt. Stir the boiling water with a fork to create a funnel and, without stopping stirring, pour a raw egg right in the middle. Boil for exactly three minutes.
- Put breakfast on a plate: put avocado slices on a potato flatbread, top with an egg, if you wish, you can add spinach leaves – an excellent source of fiber and vitamins.
Nicoise with tuna and green beans
“The targets have been achieved, the activity circles have been closed. We deserve delicious, nutritious and one of the most beautiful salads in the world – Nicoise with tuna and vegetables. Thanks to the richness of its composition, I personally can only eat them for dinner, ”says Konstantin.
Contents
300 g tuna fillet (but you can take any fish)
200 g boiled potatoes
2 cucumbers
100 g cherry tomatoes
2 boiled eggs
100 g boiled green beans
2 tbsp. I. green peas
2-3 tbsp. I. oil for dressing (olive or hemp)
half a lemon
salt
2 pinches of hemp seeds (optional)
- Rub the hemp seeds in a mortar with a pinch of salt. In general, you can do without them, but I love this ingredient for its light nutty taste and benefits: the kernels contain a large amount of vitamins and trace elements.
- Sprinkle the fish all over with this mixture and fry in a pan until cooked.
- Cut the potatoes into slices and send to the pan with the fish.
- Cut cucumbers, tomatoes and eggs, add fish to them, cut into pieces and lightly fried potato wedges, beans and peas.
- For the sauce, mix the oil, lemon juice, pinch of hemp and salt in a bowl.
Homemade Hummus
“I love Middle Eastern cuisine and if I had to leave one thing, I would definitely choose it! Constantine is great for athletes, as it is mainly vegetables and healthy fats for all its shine and saturation. – Hummus is high in vitamins, antioxidants, and fiber and is an excellent source of plant-based protein, suitable even for vegetarians. The main thing is not to get carried away and not eat too much: hummus is a fairly high-calorie and satisfying product.
Contents
200 g chickpeas
2 carrots
100 g sesame
8–10 hrs. I. olive oil
1 lemon
salt and baking powder
- Pour the chickpeas with two liters of cold water. Add 1/2 tbsp. I. salt and the same amount of soda, and soak the chickpeas for 3-4 hours. The truth is, chickpeas are pretty tough, and soaking them with soda helps soften them.
- Then add the carrots to the same water as the chickpeas and cook until everything boils completely (~50 minutes). Cool, drain excess water, add 2 tbsp. I. Put the olive oil and the juice of half a lemon through the blender.
- Now prepare the tahini sauce: To do this, fry the sesame seeds, grind them in a mortar or blender, add six tablespoons of olive oil and a little lemon juice.
- Combine hummus with tahini, mix and enjoy, for example, with fresh vegetables! By the way, humus tolerates freezing well, so you can do a lot at once.
Vegetable mackerel stew
“Mackerel is one of the tastiest foods, plus it’s a great source of protein, healthy fats and omega-3s, so your cardiovascular system will definitely thank you,” the chef promises. “And because of its dense texture, mackerel is just perfect for stewing!”
Contents
2 mackerel
3 potatoes
1 onion
1 bell pepper
1 eggplant
2 tomatoes
3 cloves of garlic
1 glass of wine or juice of 1 lemon
1st. I. dried red pepper
1 teaspoon dried herbs
pepper and salt to taste
- Chop the onion and garlic, chop all the vegetables randomly, and cut the mackerel into large pieces. Next, put it in layers in a large saucepan: garlic onions, potatoes, fish, tomatoes, bell peppers, and eggplant.
- Prepare the marinade: combine paprika, salt, wine (in the process, all the alcohol evaporates, only the aroma remains, but if you wish, you can replace it with the juice of a lemon) and dried herbs.
- Pour the marinade over the casserole and simmer for an hour and a half over medium heat under the lid.
- The stew is ready, you can put it on plates. Everything is so simple and so delicious!
Chakapuli with aromatic herbs
“I was born and raised in Tbilisi and I couldn’t ignore my native Georgian cuisine in this collection. It is very diverse, and believe me, it has something to offer both gourmets and those who carefully control their diets, the sports chief was convinced. – Chakapuli is a meat dish with lots of greens, including tarragon. He’s the one who will set the tone for this whole celebration of flavor and aroma!”
Contents:
1 kg of lamb or veal (bone better)
200 g cherry plum or tkemali sauce
2 onions
4 cloves of garlic
1 large bunch of herbs: parsley, scallions, cilantro, and tarragon
1 glass of white wine or juice of half a lemon mixed with a glass of water
pepper and salt to taste
- Finely chop all the greens, onion and garlic, salt.
- Cut the meat into pieces and roll the chakapuli in a thick-walled pan: a layer of meat, a piece of greens and onions with garlic, then plum cherry (you can whole!) or tkemali sauce, and then again meat, greens, etc. At the end, pour everything with water with wine or lemon juice (here, as in the previous recipe, the alcohol completely evaporates, leaving only aroma and sourness, but you can change it if you want).
- Cover with a lid, put on a slow fire and let’s go get an appetite or exercise. And then … You will find gastronomic ecstasy, and without much damage to the figure: the average calorie content of chakapuli is only 130-140 kcal per 100 g.
Enjoy your meal!
Well, as a bonus, I’m sharing my most popular video recipe, “Mc and Cheese,” which has garnered 26 million views. And even if it’s not super healthy, but if you’re actively exercising, you can afford it!
@chef_kostya Mac and cheese, #recipe ♬ original audio — Konstantin Oganezov
Source: People Talk
