Traditional recipes

Omeleta Rasta:)) - Dukan

Omeleta Rasta:)) - Dukan

Chop the onion and salami. Beat eggs and mix with ingredients. We put a drop of oil on the heat and then we add the eggs in the pan and turn it on the other side when it is baked,

Put pate on the bread, cut the cucumbers and tomatoes and serve.

A hearty breakfast! Good appetite !


Spinach is rich in vitamins B1, B2, B6, B9, C, E and K. It contains carotene, protein, lipids, iron, and a specific substance, spinach. Due to the fact that it helps the body eliminate toxins, spinach is recommended at any time. At the same time, spinach helps to strengthen the immune system, improve vision, ensure healthy blood pressure or prevent cataracts or heart disease.

Feta cheese is rich in vitamins B2, A, B12, E, sodium, phosphorus, selenium and has a low glycemic index. Due to its low saturated fat content, cheese helps lower cholesterol. One serving of feta cheese (28 g) contains 74 calories, 6 g fat, 1.2 g carbohydrates, 4 g protein, 0.2 mg vitamin B2, 140 g calcium, 312 mg sodium, 94 mg phosphorus, 0.5 mg vitamin B12, 0.1 mg vitamin B6, 4.2 mg selenium.

Spicy omelette wrapped in tortilla

Tortilla is a food specific to Mexican cuisine, but consumed throughout Latin America. It has a circular shape and can be prepared from both corn and wheat flour.

The indigenous people of Mexico have been eating tortillas instead of bread since 1500 BC.

In the video below we propose a recipe for spicy omelette, which instead of eating with bread, we roll it into tortillas. Apart from the taste, the advantage of this recipe is that, being rolled, the composition maintains its temperature for a longer period and is much easier to consume.

Unlike the oriental stick, the tortilla is not as rigid, its rolling can be done without being preheated to the flame. Let's not forget that the tortilla is not only tasty, but also much more friendly with the kilograms. A serving contains only 90 calories and is much healthier than white bread.

The Dukan diet, compiled by French doctor Pierre Dukan in the early 2000s, quickly gained millions of followers eager to lose weight and maintain their figure without too many dietary restrictions.

This weight loss regime is based on 4 successive stages, from which you are not allowed to deviate if you want to obtain optimal results. The Dukan diet guarantees the loss of a few kilograms in record time without too much effort. The weight comes only when you have to maintain your weight.

The first two stages of the Dukan diet - the attack stage and the alternative stage - aim to lose weight. The last two stages - the consolidation and the final stabilization - aim to maintain body weight.

The attack stage in the Dukan diet

The attack stage, also known as the pure protein stage, lasts up to 10 days, depending on how many kilograms you want to lose. At this stage you only need to eat protein, which you find in eggs, skim milk products, chicken breast and fish, among others.

In principle, this stage has no serious side effects, but you can choose with bad breath, dry mouth and constipation.

Here are 3 recipes you can follow in the attack stage of the Dukan diet:

1. Omelet with smoked salmon and green onions

Omelettes are very suitable in the attack stage. It is recommended to cook them in the oven, in a silicone form. This way, you no longer have to fry the omelet in fat. You need: 6 eggs 200 grams smoked salmon 2 teaspoons skim yogurt 1 chopped green onion freshly ground pepper

Preheat the oven to 180 degrees Celsius. Cut the salmon into smaller pieces. In a bowl, mix eggs with yogurt and green onions. Add the chopped salmon and season with pepper. Pour the resulting composition into a silicone mold and bake for 40 minutes.

2. Dukan pancakes with turkey bacon and eggs 2 pancakes (galette Dukan) made of oat bran a few slices of turkey bacon 4 eggs 4 teaspoons skim milk a little dried dill salt and pepper

Fry two oatmeal pancakes (galette) in the pan. Set them aside. Make an omelet mixture of eggs and milk and mix well until smooth. Season with salt, pepper and dill. Heat a Teflon pan and add the composition. Leave it for a few seconds, then, with a spatula, mix it lightly until the eggs are cooked. In another pan, lightly fry the turkey bacon slices.

Put the bacon on one of the pancakes, add the omelette and cover everything with the second omelette. You get an absolutely delicious sandwich.

3. Grilled chicken breast with lemon and ginger 1 skinless chicken breast squeezed juice from a lemon 1 teaspoon ginger

Cut the chicken breast into thin slices horizontally. Put the slices in a bowl and add the lemon juice and ginger. Mix well, so that all the chicken is marinated. Leave the meat in the fridge for an hour.

Bake the chicken breast on a grill and eat it as such or with a pancake made of oat bran.

Omelette (omelette) with vegetables

Frittata is a specific Italian food, in which the ingredients are mixed with eggs. It can also be prepared in the oven and comes out much more viscous, being prepared at the right heat. This recipe, omelette (frittata) with vegetables, does not require many eggs, just enough to keep the vegetables in the composition. It can be served with a glass of tea or cold lemonade.

Ingredients and quantities:

500 g peeled potatoes
1 tablespoon margarine
1 finely chopped onion
5 thin pieces of asparagus, cleaned at the ends and cut into slices
1/2 cup corn kernels (fresh, canned or thawed)
1/2 cup peas (fresh, canned or thawed)
4 eggs
3 tablespoons water

Method of preparation:

1. Boil the potatoes until soft and then cut into cubes. Put the margarine in a pan, simmer and add the onion, leaving it to brown.

2. Add the potatoes, increase the heat and leave until the potatoes turn a golden color, then add the asparagus, corn kernels and peas. Leave for another 2 minutes.

3. Mix eggs with water and pour over the composition in the pan. Lower the heat and let it brown on one side.

4. Take the pan off the heat, cover it with a large plate and turn the pan on the plate, after which, the composition being now with the browned part on top, put it back in the pan. Put it back on the fire to brown on the other side as well. It can be prepared at first on the stove, then put the pan in the oven so that it does not turn over.

5. Remove to a heated plate, cut into slices and serve.

6 servings are obtained.
1 serving contains: 105 calories 6 g protein 16.6 carbohydrates 2.1 g fat 0 mg cholesterol 80 mg sodium (excluding sea salt).

Turkish omelet (Menemen)

As for international cuisines, there are just as many omelette recipes. Even if some do not differ much from one country to another, each kitchen has its favorite omelet recipe. Or even more, if we think about the French, for example, and how they cook the omelet.

It is also valid for English, Italians or even Romanians. But today we are talking about an oriental, Turkish omelet recipe, to be exact. An omelette with vegetables and cheese, fragrant and delicious, which can easily take the place of a meal itself, not just for breakfast. It is filling, it is easy to make and it is perfect for summer, when we have a lot of fresh vegetables.

  • 2 teaspoons olive oil
  • 3 green onions
  • 1 red bell pepper
  • 3 ripe tomatoes
  • 1 teaspoon hot pepper flakes
  • 5 eggs
  • 100 g feta cheese
  • pepper
  • 2 teaspoons fresh parsley
  • green olives

Finely chop the green onion and pepper. Heat the oil in a pan over high heat, then add the chopped onion and pepper. Heat for 5-6 minutes.

Add diced tomatoes and hot pepper flakes and mix. Leave until the water left by the tomatoes evaporates. Meanwhile, beat the eggs in a bowl with a little pepper. No need to add salt, because feta cheese is quite salty.

When there is no more liquid in the pan, add the beaten eggs and the diced feta cheese. Stir continuously with a spatula or wooden spoon. When the eggs are fully cooked, remove from the heat. Add freshly ground pepper and finely chopped parsley.

Spanish style omelet

It is a recommended recipe in the Mediterranean diet, and the good part is that it can be served at any time during the day, not only for breakfast.

Here's how to make this omelet:


- 4 tablespoons extra virgin olive oil
- 200 grams of sweet potatoes, cut into thin slices
- 1 sweet onion, cut into thin slices
- half a bell pepper, cleaned and cut into cubes
- 5 eggs
- a teaspoon of salt
- 1 teaspoon of pepper
- 50 grams of fresh, finely chopped parsley

Heat the pan over medium heat, then reduce the heat and add two tablespoons of olive oil and slices of sweet potatoes.

INTERVIEW: how NAVI lost more than 30 kilograms

Navi is an artist who felt sexy when she weighed over 80 kilograms, but who understood how important physical health is, not just mental health. He had the courage to resort to a controversial operation, but which changed his life! Find out how she became "fat and beautiful", a slender woman, but with the same vocal qualities that fans have always appreciated!

You are known for your songs and the good energy you transmit, but also for the courage you had, resorting to the operation of reducing the stomach. What exactly determined you to take this step? Have you inspired / influenced other people as well?
My music is the most important thing for me, the central coordinate of my life. I've been working for my dream since I was 12 and that often meant a hellish schedule, with sleepless nights, rehearsals, night studio sessions and little food (because, genetically tending to gain weight, to keep me at a "normal" weight ”, He was hungry and restricted).

In 2018 I decided to do something for myself and, for the first time, to prioritize my health, because I did not want to get to diabetes and other problems associated with obesity. It was not necessarily about courage, but about exhaustion after a life full of unsuccessful diets and the fact that I wanted to live freely and beautifully, without the stress of food and the threat of diabetes.

Ever since I made public the fact that I shrunk my stomach, 6 months after the operation, I received thousands of messages from people all over the country asking me about the experience. Eventually I got a kind of Bariatric Ambassador. I am part of a volunteer program started by Ponderas Hospital - Regina Maria, where people can call * 8700 for free, and I or other patients in the program talk openly about our experience.

Has weight always been an issue or has something triggered this, to gain over 30 kg?
Yes, it has always been a problem. Ever since I know myself, I have been a plump child, later an anorexic teenager and a young woman always on a diet. Unfortunately, there are very few sustainable solutions to struggle with genetics - and bariatric surgery was the right choice for me.

Many people, generally those who have never had weight problems or who have lost weight at some point dramatically with restrictive diets, consider that losing weight is a matter of will. I've been there and I know that all the will and determination in the world can't keep you on your feet when you eat less than 1,000 calories and work 15 hours a day. You can't live like this indefinitely, on hunger and stress. You just don't work anymore. Normally, everything is a matter of balance: now, for me as a bariatric patient, 1000-1200 calories a day is the norm, but my body immediately takes all the best from the little I consume and I have an almost infinite energy. However, I also understood from my medical team that 7-8 hours of sleep a night is an essential condition for being healthy - and I stick to it.

What was Navi like 5 years ago? What diets have you resorted to or what other steps have you taken to lose weight?
In 2016 I started a kind of body positivity journey already, after a lifetime of failed diets. Somehow, life forced me to look more closely in the mirror and see a sexy, strong woman, what I was - fat and beautiful, I like to say. About 5 years ago I started to really trust myself, to love and appreciate myself, regardless of the number on the scale.

In 2017, when I released my first album and reached my biggest weight ever, 86.7 kg, I was practically fatter and happier than ever before. I dressed sexy on stage, transmitted an electrifying energy (according to those around me) and I was ready to conquer the world.

In 2018 I decided to have surgery, because I wanted to do something FOR ME before I turned 30, something for my health, but from a place full of love. I wanted to end hunger, stress, the risk of diabetes - and I wanted to be not only sexy and beautiful, but also healthy.

Do you think there is more social pressure on women to lose weight than on men?

How much did you get inspired by your experiences to compose various songs?
Most of my plays are autobiographical - or inspired by the stories people tell me. I have something, a kind of magic I would say, to open people's hearts in front of me.

Since working on the second album, I have also been asked if the beautiful and quiet life I live now is a fertile ground for composition, compared to the turmoil of recent years. I feel that I have lived intensely enough to pack my “forbidden dreams” and before I sit down at my house, I live such intense moments and now with Andrei (my husband), I am quite caught up in my mind and imagination anyway. mine - so I have what it says.

Were there times when you resorted to music therapy? What is the musical style that represents you the most?
Not necessarily effective - music is my therapy and balm for the soul anytime. You know how they say that cats twist and when something hurts. For me, singing has the same effect.

What was harder: to make the decision to have surgery or to adapt to the new lifestyle? Who supported you the most?
The most difficult was the road from thought to decision: it was 4 years of documentation and weighed. By the time I decided to do it, I was already prepared - mentally, financially, I had studied the problem on all sides, so I adjusted immediately and went super smoothly through the whole process.

My husband, Andrei, and my friend, Marian, as well as Dr. Ionuț Hutopilă, Dr. Oana Dumitrache and the wonderful team from Ponderas supported me the most. The rest of the world only found out later.

To whom is the type of operation recommended (gastric sleeve) that you did?
Only a bariatric surgeon can tell if a particular person is a candidate for bariatric surgery. In principle, if you have a body mass index over 30 or more than 30-40 kg of weight loss and diets have proven ineffective in the long run (there are many reasons and pathologies that lead to this), gastric sleeve it can be a sustainable solution for life. It is a restart for the body and a chance for a healthy and balanced life.

How did the recovery after the operation go? Have you been recommended a special diet? What foods were you allowed to eat as well. in what quantities?
It was very nice and smooth, I have the feeling that some people still don't believe me when I say that it didn't hurt at all. I don't even have scars. It was a defining experience, but one that did not shock, disturb or traumatize me in any way.

And in the first month, yes, there is a strict post-operative regimen (each doctor's protocol is slightly different - and depending on the patient, sometimes) from which you are not allowed to deviate in any way. It's like learning to eat again - and it's like diversifying babies, because it's like your stomach has just been born. In the first days (or even the first week) you are allowed only liquids - water, tea, clear soup, then for a week or two only soft purees, then more consistent purees, then easily switch to solids, after a month of control.

For a few months I was not allowed tomatoes and citrus fruits, then I introduced them very slowly. I will never have sour (not even mineral water) or extremely spicy.

Now, almost 3 years after the operation, I eat absolutely anything (but I make healthy and nutritious choices because I want to) and consume about 100-130g at a meal.

Apart from the adopted food style (ref .: vegetarian), do you practice any sport? How do you stay in shape? What weight do you want to reach?
I am, more recently, a fisherman (ovo-lacto-vegetarian and I also eat fish), I do fitness 4-5 times a week, at home, according to the YouTube videos of my trainer, Andreea Monteiro. In fact, Andreea is the one who sends me a personalized diet and an exercise program adapted to my body and focused exactly on the areas we want to work on, within her program, Shapes.

Besides, I'm a big fan of long walks and hiking - I can't wait to be warm again! Last summer I climbed together with my husband and best friend on Moldoveanu Peak, Omu, Viştea Mare, Ciucaș. and we have beautiful plans for next season as well!

3 non-fattening recipes. What to eat one day

Eggs are an excellent choice for a diet breakfast, as they provide satiety and produce protein plus good fats. At lunch you can make various salads, but you must have a source of protein and not use commercial dressings.

If you like pasta, you should try these alternatives that allow you to make the same combinations, but without too many calories. Replace regular pasta with pumpkin or zucchini pasta and then combine with the desired ingredients.

Here's what you can eat in a day! 3 non-fattening recipes

Breakfast: Omelette-pizza

Omelette-pizza is a healthy combination and you can easily control the ingredients you use, so you get a dish without many calories.

How to make omelette-pizza?
-1 tablespoon of extra virgin olive oil
-1/2 teaspoon hot pepper flakes
-1/4 teaspoon with turmeric powder
-Salt and pepper
-5 eggs
-30 grams of mozzarella
-60 grams of canned tuna
-A handful of spinach
-4 tomatoes dried and stored in oil
-Cooked vegetables (peppers, onions, zucchini, eggplant, broccoli, cauliflower)

Beat the eggs well, then add the spices and pour the composition into a non-stick pan. Leave the omelet on low heat for 5 minutes, then add the other ingredients in turn (tuna, mozzarella, sun-dried tomatoes, fresh spinach leaves and cooked vegetables).
Put the pan in the hot oven and leave for 2-3 minutes until the mozzarella cheese melts.
Place on a plate and cut into slices, as you did with a pizza.

Lunch: Mediterranean salad with chicken, chickpeas and feta

You can get a hearty salad that provides protein, good fats and fiber, but without many calories. A recipe that does not make you fat is this salad with chicken breast, chickpeas and feta cheese.

To prepare it, you need chicken breast prepared on a grill pan, which you can combine with canned chickpeas, fresh spinach leaves, cucumbers, cherry tomatoes, peppers and kalamata olives. Sprinkle a little feta cheese on top. The dressing can be made from low-fat yogurt with lemon juice, salt, pepper and hot pepper flakes.

Dinner: Baked pumpkin spaghetti with beans, corn and avocado

Cut the pumpkin in half, clean it of seeds and use a serrated peeler to get thin strips of pumpkin. Put them in a pan with a lid for 8-10 minutes, over low heat, until slightly softened.

These spaghetti are used as an alternative to regular pasta, because they are low in calories, have a neutral taste and very easily absorb all the flavors of the other ingredients used.

You can mix pumpkin pasta directly with a little olive oil, canned beans, canned corn, a quarter of avocado, tomato sauce or Greek yogurt for a quick, low-calorie dinner.

Another alternative would be to put in a pan a little oil in which to fry onions and garlic, then add canned chickpeas, thyme, canned tomatoes or fresh cherries, spinach leaves, salt and pepper.

Video: Omeleta (December 2021).