In the hot weather, many Russians enjoy refreshing themselves with okroshka, a traditional cold soup. Antonina Starodubova, the chief freelance dietitian of the Moscow Department of Health, has shared some tips on how to make this dish healthier.
Recommendations for a Healthier Okroshka:
- Choose the Right Dressing:
- Use low-fat sour cream or yogurt instead of mayonnaise. Mayonnaise increases the calorie content and can negatively affect your figure.
- Benefits of Fermented Dairy Products:
- Fermented dairy products used in okroshka are a source of high-quality protein, calcium, phosphorus, magnesium, vitamins B12, A, E, and D. These vitamins and minerals positively impact gastrointestinal health.
- Frequency of Consumption:
- Okroshka can be consumed several times a week if prepared with fermented dairy products, fresh greens and vegetables, and low-calorie meats and poultry.
- Selecting Kvass:
- If using kvass for the dressing, choose varieties with low sugar content.
Ingredients for a Healthier Okroshka:
- Proteins: Lean meats like chicken or turkey, or boiled eggs.
- Vegetables: Fresh cucumbers, radishes, and potatoes (in moderation).
- Greens: Dill, parsley, green onions.
- Dressing: Low-fat sour cream, yogurt, or low-sugar kvass.
By following these guidelines, you can enjoy okroshka without compromising your health.
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