Οδηγιες Για Τροφιμα Διατροφης (Directives on the Diet Foods)

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~ For homemade burgers (Biftekia) is a good idea to take half a kilo of mincemeat and knead it with two table spoonfuls of breadcrumbs. ~ Add an egg, salt, and pepper, one table spoonful of oil, one table spoonful of vinegar, parsley, and finely chopped onion. ~ Make four burgers and cook two for each day when you need them. ~ The mash you make is as follows: ~ Boil a big potato and pulp it with the fork putting lemon juice, a teaspoon of olive oil and salt and pepper. ~ The legumes, you cook them without oil with all the herbs and seasonings that you usually use. ~ In your plate you add one teaspoon of olive oil. ~ Boiling of vegetables ~ In order to achieve the less possible loss of vitamins when we cook the vegetables we should: ~ 1) Boil them whole as they are or when is needed we cut them in as possible bigger pieces. ~ 2) Boil them in as much as possible less water. We throw in the vegetables provided that the water has boiled first. ~ 3) We boil them for as much as possible less time (for this preferable is to boils them in pressure cookers). ~ 4) Do not keep them for long after the cooking and until we eat them. ~ The chicken and the fish that you cook, they should be roasted in the oven or boiled. ~ If you cook them you will cook in parchment paper with little bit of water and without oil. ~ When you serve them you will add lemon juice and one teaspoon of olive oil. ~ The meat you cook in the saucepan, cook it without oil only with water and seasonings. ~ Add the olive oil in your plate and this it will be only a teaspoon. ~ If you take a steak and you cook it in the oven, you will cook it in parchment paper only with little bit of water and little bit lemon juice and once again you will add the olive oil in your plate. ~ When we say cheese we mean a piece little bigger than matchbox, while the boiled vegetables are the vegetables of your likings and choice, like zucchini, cauliflower, broccoli, peas, fresh beans etc.