Separate nutrition - compatibility of products with each other

Humanity has lost the instinct for a healthy and balanced diet that nature gave it. Due to man's violation of the natural principles of nutrition, the cities are filled with overweight people who are suffocating, have cardiovascular diseases, and their joints constantly hurt.

To start eating right you need to follow these rules:

1. Fractional meals.
   Food should be taken in small portions 4-5 times a day. There should be as much food on the plate as would fit in your palms folded together. You can take yogurt or fruit to work, which you can eat before and after lunch.
2. Don't eat before bed.
   When you go to bed, food should already be completely digested - this is the key to good sleep and morning vigor
3. Don't eat hastily.
   Eat slowly - the body will work correctly and at the right moment will signal to the brain that you are full
4. Don't overeat.
   Get up as soon as you feel you've had enough
5. Vegetables and fruits.
   According to the recommendations of the World Health Organization, you need to consume at least 400 g of fruits and vegetables every day, of which 70-80% are fresh and 20-30% canned. Dress the salad with sunflower or olive oil
6. Follow the correct drinking regime.
   For every kilogram of weight you need to drink 40 ml of liquid, including 6-7 glasses of clean water. Do not drink during or immediately after meals
7. A varied diet.
   For the proper functioning of the body, a person needs fats, proteins, carbohydrates, vitamins, minerals, macro and microelements. The food pyramid will show you how to eat to achieve this

Calories table How many calories do we need and how do we spend them Pain in the legs Why do the legs hurt after running and how to avoid it Flat stomach at home What is needed for this?

Fig.1. Food pyramid

Buckwheat stewed in vegetables

To prepare this dish you will need vegetables:

• zucchini, cut into small pieces - in the volume of two-thirds of a glass,
• bell pepper, cut into not very large strips - also two-thirds of a glass;
• celery stalk, chopped quite finely - about a quarter of a glass.

In addition to them, you need to prepare half a glass of buckwheat, a little vegetable oil and a glass of water. If desired, you can add grated Adyghe cheese in the amount of two-thirds of a glass.

Spices you will need:

• cumin - half a teaspoon;
• a mixture of ground peppers on the tip of a teaspoon, you can take any of your choice, white and black, pink and green;
• about one and a half teaspoons of a mixture of fragrant herbs (oregano, rosemary, mint);
• half a teaspoon of dried tomatoes;
• salt to taste;
• fresh finely chopped greens.

To prepare this dish, you need to start by sorting and rinsing the cereal.

1. Fill it with water and set aside.
2. Chop all the vegetables. Heat oil and add crushed cumin seeds to it. They need to be fried until darkened.
3. After this, put dried tomatoes and all prepared vegetables into the bowl. Fry the mixture for approximately 3 minutes.
4. Drain the water from the buckwheat and add the cereal to the vegetables. Continue frying with continuous stirring for another 3 minutes.
5. Pour in hot water and add all the spices and salt. Cover the pan with a lid and wait until it boils. Then you need to reduce the heat and cook over low heat. Cooking time will be approximately 15 minutes. Readiness can be determined by the cereal: it should absorb all the water and be soft.

In serving bowls, sprinkle the dish with herbs and cheese. You can diversify this recipe and your diet by using other vegetables. For example, add cauliflower or eggplant, carrots or tomatoes, fresh green peas.

Buckwheat and dairy products

In this case, there is no question of what buckwheat is combined with. Milk and this cereal seem to be made for each other. Buckwheat porridge with butter is a classic of the Russian culinary genre. Oil makes the taste of the cereal richer and deeper. And if you add honey, condensed milk or sugar, the porridge turns into a real treat. No less tasty is fluffy, airy porridge cooked in milk. On a hot day, buckwheat is poured with cold milk and eaten, simultaneously quenching thirst and hunger. The tandem of buckwheat and low-fat milk or kefir helps you lose weight quickly.

Buckwheat pancakes

If we talk about separate meals (recipes), buckwheat should not always be associated with porridge. Why not fry it?

For porridge cooked from one glass of buckwheat, you need to take 3 medium potatoes, one tablespoon of flour, perhaps a little more, salt to taste and spices of your choice, vegetable oil for frying pancakes.

To prepare such pancakes, you first need to boil the buckwheat. Buckwheat should first be washed, then poured with water, you need to take two glasses of it. After boiling, add a little salt, although you can leave it fresh, reduce the heat under the pan and cook for about 20 minutes until tender.

At this time, peel the potatoes and rub through a fine or medium grater. Lightly squeeze the liquid out of it and mix with the finished porridge. Add flour and spices to the mixture. Leave for a few minutes for the dough to settle.

Fry the pancakes on each side in hot oil for 3-4 minutes. It is better to cover the pan with a lid to ensure even cooking. It is best to serve pancakes with sour cream.

What does buckwheat go with in a healthy diet?

Buckwheat is an excellent dietary product. Moreover, it combines two qualities that may seem mutually exclusive. Buckwheat is very nutritious and satisfying, it allows you to forget about the feeling of hunger for a long time. But at the same time, cooked cereal contains a little more than a hundred kilocalories, a lot of proteins and complex carbohydrates, and little fat. These qualities make it popular among people seeking to effectively lose weight.

There is a buckwheat mono-diet, during which a person eats mainly buckwheat. It allows you to lose several kilograms in two or three days. However, nutritionists advise not to exhaust the body with mono-diets, but to instill in yourself proper eating behavior and create a healthy diet, in which buckwheat must be present on the menu at least two to three times a week. A balanced, moderate diet will do much more in the long term than a short-term diet, it will help you lose weight and improve your health at the same time.

For those who have decided to go on a diet in order to quickly lose weight, it is advisable to know what buckwheat goes with when eating separately. This will help brighten up the hardships of fasting and resist the food temptations that modern people are constantly surrounded by. You can add low-fat yogurt, fruits, kefir, a little honey, fruits, and vegetables to buckwheat. This way it will become much tastier, but at the same time retain its dietary properties.

Buckwheat with mushroom sauce

An interesting combination that offers separate meals is buckwheat with mushrooms.

The amount of ingredients needed to prepare 4 servings is:

- for porridge:

• buckwheat in the volume of one glass;
• two glasses of water, since to cook porridge you need to take water in a volume twice as large as the amount of cereal;
• salt and spices as desired;

- for gravy:

• a quarter kilogram of fresh mushrooms;
• about 3 tbsp. spoons of flour;
• one onion;
• oil for frying, maybe butter, it will be tastier;
• 3 glasses of water.

First you need to boil the porridge. Pour water over the cereal, add salt and boil. Cook for about 20 minutes. During this time, the buckwheat will completely absorb the water and cook.

To prepare the gravy, fry the onion until transparent. Add chopped mushrooms to the onion and fry for 10 minutes. Add flour and fry for another 3 minutes. After this frying, the entire contents of the frying pan are filled with water and brought to a boil with continuous stirring. Now it’s the turn of sour cream, salt and spices to go into the frying pan. Simmer the gravy for about 10 minutes more. Place the buckwheat porridge into portioned plates and pour over the gravy.

Buckwheat diets

Losing weight on buckwheat is very popular among women from different countries. This is especially true for a mono-diet, but before choosing a diet for weight loss, you should take into account the individual characteristics of the body and the presence of chronic diseases, which often worsen during various diets, especially strict ones.

The most common and in demand are:

1. Mono-diet, in which you can’t eat anything except porridge and water,
2. Menu for weight loss based on buckwheat and kefir, considered the most popular,
3. A diet based on buckwheat and eggs, which is the most gentle due to the consumption of eggs,
4. Porridge with fruits and vegetables. This type of nutrition brings the best results, since in a short time you can get rid of 3 to 5 kg of extra pounds.

Before starting any of these diets, you should consult your doctor.

Strict buckwheat diet

During this diet, it is prohibited to eat any other food products; it also requires the consumption of large amounts of water, which must be of appropriate quality. The diet is designed for 7 days, but not everyone can maintain such a diet for such a long time. But the results of such a diet are simply pleasing, since in addition to the lost kilograms, the entire body will be cleansed of toxins and toxic substances.

During a mono-diet, buckwheat can be eaten in unlimited quantities in 6 divided doses throughout the day. Drink water 0.5 hours before eating and 60 minutes after. The water should be slightly heated, since it is warm water that promotes better metabolism and the breakdown of fats.

This is an approximate nutritional plan for a buckwheat mono-diet:

• First meal, 0.5 liters of water, heated to 40°C, after half an hour, buckwheat,
• After 60 minutes, a glass of warm liquid, and after 60 minutes, porridge,
• Next, after 30 minutes, water, after an hour, buckwheat porridge, etc.

In total, porridge is eaten 6 times a day. The last meal is served no later than 18.00.

It is better not to cook buckwheat, but to steam it in water. This porridge will retain all the beneficial components and will promote better cleansing of the body.

Buckwheat and kefir

This diet is carried out for 5 days. Here it is allowed to add some thermally unprocessed vegetables, fruits, and dried fruits to buckwheat and water. The table shows an approximate diet for 5 days.

Porridge can be consumed in unlimited quantities. In addition to kefir, they also drink clean water up to 2 liters per day. This type of nutrition allows you to lose 3-5 kg ​​in five days due to the fact that buckwheat perfectly cleanses the intestinal walls, and kefir helps to remove everything unnecessary from the body.

Egg-buckwheat diet

The question of whether it is possible to eat eggs on a buckwheat diet worries those who do not tolerate a sharp reduction in their diet. Eating eggs makes it easier to endure forced fasting and also causes less stress in the body.

With low calorie content, eggs contain a huge amount of protein, which is so necessary for the body. Eggs are rightfully considered an indispensable element in dietary nutrition due to the fact that:

• Protein, contained in large quantities in the product, helps build muscle mass, which resists the appearance of fat deposits.
• The presence of phospholipids in the egg improves metabolism, makes the liver function better, due to which the body is quickly cleansed of toxins and toxic substances, stabilizes blood sugar, and has a beneficial effect on the functioning of the heart and blood vessels.
• The product is rich in vitamins A, B, H and D, which are required for the better functioning of the human body.

However, for those who suffer from high cholesterol, this diet is not suitable. Eggs should also not be consumed by people who are allergic to eggs.

When eating a diet based on buckwheat and eggs, it is necessary to consume buckwheat in unlimited quantities, as well as soft-boiled eggs, but no more than five pieces per day.

The daily diet looks something like this:

Buckwheat with vegetables and fruits

The point of the diet is that buckwheat will alternate with unheated vegetables and fruits. During this diet plan, it is possible to lose 3-6 kg in 10 days. It is important that after such a diet, excess weight does not return.

The duration of this method of losing weight, from 3 days to one and a half weeks, it all depends on how long you can last and how many kg you decide to lose.

The table shows an approximate menu for the next three days.

Buckwheat porridge baked with cheese

For this amazing dish you will need:

• 1 cup buckwheat;
• a quarter stick of melted butter;
• two types of hard cheese - Russian and Parmesan, you can take only one of them, approximately 200 g.

Cooking begins with standard boiling of porridge. Then, in a saucepan that is greased with butter, you need to place buckwheat and grated cheese in layers. Sprinkle everything with cheese and butter on top. Place in the oven and leave until the cheese becomes golden brown. It is better to serve this dish with sour cream.

Buckwheat is considered one of the healthiest foods in the diet. It is rich in protein, vitamins B, PP and P, iron, potassium, good for bones, the cardiovascular system, normalization of metabolism and blood pressure.

In addition, buckwheat is considered an environmentally friendly product, because... unpretentious and does not require treatment with pesticides. And this is almost the only crop that has not yet undergone genetic modification!

So buckwheat should be in everyone’s diet! And to diversify your menu, we offer 9 recipes for delicious dishes with buckwheat.

Buckwheat - merchant style

Ingredients

:

300-400 gr. meat 1 cup buckwheat 1 onion 1 medium carrot 1 small clove of garlic 1 bay leaf salt and ground pepper to taste

Preparation

:

Cut the meat into small cubes and lightly fry in a frying pan with vegetable oil.

Then add a little water, add a bay leaf, and simmer the meat under the lid over low heat until cooked. Sort out the buckwheat, pour boiling water over it for 5 minutes, then drain the water. Separately, fry finely chopped onion and grated carrots, add vegetables to the meat and chopped garlic, salt and pepper, add buckwheat, add hot water so that the buckwheat is covered as high as a finger, bring to a boil, then cover with a lid and simmer over low heat until All the liquid will not be absorbed and the buckwheat will not become soft. Then turn off the heat, you can add a piece of butter and stir.

Buckwheat “In Russian”

Ingredients

:

Buckwheat - 300g Mushrooms - 600g Eggs - 4 pcs Onions - 150g (3 small onions) Carrots - 150g (you can take a little more onion) Salt

Preparation

:

Wash the buckwheat and boil until tender. Boil the eggs. Peel the onion and chop finely.

Peel the carrots and grate on a coarse grater. Wash the mushrooms and cut into small pieces.

Heat a little vegetable oil in a frying pan and fry the onion. When the onion becomes transparent, add carrots to it and fry for ~5-7 minutes, stirring occasionally. Transfer the finished frying to the buckwheat, stir. In the same frying pan, fry the prepared mushrooms until cooked for ~7-10 minutes.

Transfer the mushrooms to the buckwheat and stir. Cut the eggs into small cubes using an egg slicer or a knife. Add chopped eggs to buckwheat and mix. Serve as a side dish or a separate dish.

Oriental buckwheat

Ingredients

:

1 cup of buckwheat, 5-6 large champignons, 1 onion, 1 clove of garlic, half a small chili pepper, soy sauce, 1 tbsp. a spoonful of vegetable oil, 2 tsp lemon juice, a pinch of cardamom seeds, a few fresh mint leaves, salt

Preparation

:

Pour two cups of water over the buckwheat, cover with a lid and place on high heat. Finely chop the onion. When the water boils, add a small pinch of salt. Reduce heat, cover and cook buckwheat until tender. Wash the champignons, peel and cut into slices. Pour vegetable oil into a heated frying pan, add cardamom seeds, finely chopped garlic and chili peppers, onions, champignons, lemon juice, 2 tbsp. spoons of soy sauce. Fry everything together over low heat for 2-3 minutes. Add buckwheat, a little soy sauce (if needed), stir and garnish with mint leaves.

"Dushenivska buckwheat"

Ingredients

:

minced meat 500 grams, buckwheat 300 grams, sweet bell pepper, tomatoes, onions, salt, spices.

Preparation

:

Place the minced meat in a frying pan along with the peppers and peeled tomatoes, fry, and finally add salt and spices. I fried the onion and placed it in portions separately.

Boil buckwheat in broth, or just with a cube. Then combine the buckwheat and minced meat and knead well, let it stand for a while under a towel. Then carefully place it in the pots. Sprinkle with any hard cheese.

Place in the oven at 200 degrees for about 20-30 minutes, until a golden brown crust appears and remove.

Buckwheat with smoked meats

Ingredients

:

Smoked brisket, boiled pork, ham (total 250 grams) Onion - 1 piece Carrot - 1 piece (not large) Buckwheat - 1 cup (200 ml) Water (I have chicken broth) - 400 ml Butter - for frying vegetables, “by eye” Salt, paprika (powder), pepper (not much)

Preparation:

Sort out the buckwheat and wash in running water. Chop the onions and carrots and fry them in butter in the saucepan that you will then put in the oven. Add meat cut into small cubes. Stir, pour in a little water or broth (so that the paprika does not turn black), add paprika and spices.

Place buckwheat on top of the roast (do not stir!). Pour water (broth) through a slotted spoon. As soon as the water boils, remove the foam, cover with a lid and place in an oven already preheated to 180 degrees.

After 40 minutes, take it out and see if the water has not completely boiled away, then simmer a little more. This time it took me 50 minutes to cook in the oven. Buckwheat is boiled, aromatic and very tasty.

Buckwheat with minced meat, onions, carrots and tomatoes

Ingredients

:

Buckwheat - 400 g Minced meat - 0.6 kg Tomatoes - 3 pcs Onions - 3 pcs Carrots - 1 pc Vegetable oil - 0.5 tbsp Ground black pepper Ground red pepper Ground paprika Bay leaf Salt

Preparation:

Finely chop the peeled onion. Place in hot oil. Sauté until golden brown. Add minced meat to the onion. Meanwhile, scald the tomatoes with boiling water and remove the skins. Cut into small cubes. Place a saucepan with water for buckwheat on the fire.

Add salt, bay leaf and buckwheat to boiling water. After boiling, reduce the heat to medium, cover with a lid and cook until tender.

We cut the carrots: We also send them to the onions with minced meat. Mix everything. Fry the minced meat until golden brown. Then add tomatoes, salt, black and red pepper, ground paprika. Simmer everything over medium heat for 5 minutes with the lid closed so that the tomatoes release juice, then the same amount without a lid so that the sauce thickens. If desired, you can add a couple of tablespoons of tomato paste. Add minced meat to the buckwheat and mix well. Serve the dish hot.

Buckwheat porridge with meat in a pot

Ingredients:

Pork or beef meat - a glass or two of buckwheat (depending on the number of eaters), - onion, - bay leaf, - any broth for 1 glass (200-250 g) buckwheat 500 ml of liquid

Preparation

:

I cut the meat into small pieces. I put it on the bottom of the pot. I cut the onion into thin rings and add it on top of the meat. There's a bay leaf there too.

I wash the buckwheat very well and sort out any debris. I put it in a pot, bring water to a boil in a saucepan or kettle - usually 1 liter and dilute 1 tsp of Rolton chicken broth (in powder form) in this water. You can fill it with regular meat or vegetable broth. Due to the fact that Rolton already contains salt and spices, I do not add anything else to the water.

This means that I then pour the resulting and well-stirred broth into the meat and buckwheat, close the pot with a lid and put it in the oven for an hour at a temperature of 180-190 degrees. Before serving, you need to mix the contents of the pot so that everyone gets everything. Can be filled with oil.

Buckwheat with carrots and egg

Ingredients

:

Buckwheat half a glass Water 1 glass Carrots 1 piece Onion 1 piece Egg 1 piece Vegetable oil 2 tbsp. l Soy sauce 1 tbsp

Preparation

:

Rinse half a glass of buckwheat and add a glass of water and cook until tender (do not add salt). In a frying pan, fry the onion and grated carrots. Add soy sauce to the cooled buckwheat, add buckwheat to the frying pan, stir, pour the egg on top and bring until cooked, covered.

Buckwheat with mushrooms in pots

Ingredients

:

mushrooms buckwheat porridge salt, pepper to taste

Preparation

:

I offer a recipe for very tasty buckwheat porridge in pots: Fry mushrooms with onions in butter, add salt and pepper. Place the mushrooms in pots, about 1.5-2 tablespoons in each. Pour washed buckwheat into each pot - from 5 to 8 tbsp. spoons, depending on the volume of the pot.

Pour in vegetable or meat broth / you can use bouillon cubes / 2 fingers above the buckwheat and mix everything with a spoon. Place in a preheated oven at 200° for 25 minutes with the lids closed.

Remove the lids and leave in the oven for another 10 minutes without turning it off.

Buckwheat is a unique grain. Unlike other cereals, it does not contain gluten, which can cause allergic reactions. The composition of the cereal is enriched with antioxidants of natural origin.

Phytonutrients contained in buckwheat affect insulin synthesis. This process normalizes metabolism and helps get rid of extra pounds.

It is better to choose light-colored grains.

A dark shade indicates a longer heat treatment process, due to which most of the beneficial substances are lost.

Story

Buckwheat began to be cultivated about four thousand years ago in Nepal and India. From there, the cereal spread throughout the world: first to China, then to Central Asia, Africa, the Caucasus, and Ancient Greece. In the 15th century, cereals were brought to Europe. Information about when buckwheat appeared in Rus' varies. The first mentions of it, documented in Russian sources, date back to the mid-15th century.

However, according to a common version, buckwheat was brought to Russian lands from Byzantium even before the baptism of Rus'. This is where the name came from, either thanks to Greek traders, or because of the Greek monks who were the first in Rus' to begin growing this plant.

In any case, buckwheat quickly became one of the favorite cereals among Russians, captivating them with its unpretentiousness in cultivation, nutritional properties, and taste. For centuries, Russian housewives have been figuring out what buckwheat goes with and what it doesn’t. Surprisingly, this cereal went harmoniously with many national dishes. Already in the 16th century, Russia exported buckwheat, and at the end of the 19th century, buckwheat fields occupied more than 12% of all Russian arable land.

Buckwheat on a diet

Buckwheat is one of the healthiest grains in the diet.
Slow carbohydrates contained in buckwheat are gradually absorbed by the body and provide a long-lasting feeling of fullness.

And dietary fiber (fiber) is absorbed in the intestines, cleansing it. In addition, fiber removes excess fluid, which also causes weight loss.

For those who combine proper nutrition with physical activity, it is useful to know that this cereal is rich in protein, which is a building material for muscle mass.

Therefore, when playing sports, buckwheat is indispensable. Plant protein will also help you recover after a workout and help reduce soreness.

The method of preparing healthy buckwheat porridge differs from the usual one. It cannot be boiled, since during the heat treatment all the beneficial substances are destroyed and nothing remains except the taste.

This should be done as follows: pour one glass of buckwheat with two glasses of boiling water. Cover with a lid and wrap to keep warm. Leave overnight.

You can use kefir or milk instead of water.

In this case, any heat treatment is excluded. It is worth considering that these products will increase the overall calorie content of the finished dish.

There is another way of cooking. It is more suitable for those who do not want to wait that long. Buckwheat is poured with boiling water in a ratio of 1:2 and left for 1-2 hours, after which it needs to be boiled for 2-3 minutes.

One glass of buckwheat is poured with 2 glasses of water.

Tips for preparing buckwheat porridge:

Preparation. Before cooking, the cereal must be sorted and washed thoroughly.

Salt. Consuming salt retains fluid in the body, which slows down the weight loss process. If you don’t want to eat completely unsalted porridge, you can season it with a small amount of natural ingredients.

Seasonings. Any spices and seasonings increase appetite,

Therefore, for those who want to lose weight, they should not be used.

Oil. Butter in small quantities, contrary to popular belief, slightly increases the calorie content of the finished porridge. We are talking about a natural product, and not about margarine with a high content of trans fats.

pros

Buckwheat can be called a symbol of national identity, because it has a set of advantages that are especially valued by the Russian people.

1. Easy to prepare. Even a child can handle the preparation. It is enough to wash the cereal, add water, add salt and, without disturbing, boil until the liquid has evaporated.
2. Clarity of proportions. For one part of buckwheat you need to take two parts of water.
3. Availability. There was almost always enough buckwheat for everyone; even poor people could buy it.
4. Variability. There are hundreds of dishes where buckwheat is added. This cereal plays an important role during Lent, helps those losing weight during diets, and is included in the everyday diet, but for all its simplicity, it will not spoil the holiday table. For example, as a filling for poultry or fish. What else does buckwheat go with? Many products can be combined with it.
5. Unpretentiousness. Buckwheat grows in the poorest soils without requiring special care. It can be stored for a long time without molding or becoming rancid.
6. Honey production. Buckwheat fields bring people not only cereals, but also delicious honey.
7. Satisfaction. Buckwheat is a reliable source of strength and a long-term feeling of satiety.

Does buckwheat promote weight gain?

Buckwheat porridge is quite high in calories,

but has a low glycemic index. This reduces the storage of sugar in the body as fat.

Nutritional value of buckwheat:

calorie content - 308 kcal;

proteins - 12.6 g;

fats - 3.3 g;

carbohydrates - 57.1 g.

You can gain weight by eating buckwheat porridge, but only if you combine it with the “wrong” foods. The following products will have to be completely excluded:

fried;

smoked;

canned;

industrial products and sauces.

The salad will diversify the table of buckwheat lovers!
You can add a side dish of buckwheat:

vegetable salad seasoned with a little oil;

boiled or grilled meat;

Compatibility table

So, you have chosen separate meals. The product compatibility table is as follows. Products located in opposite columns have perfect compatibility. They can be safely used together. Other combinations are contraindicated, as they cause discomfort in the gastrointestinal tract and are poorly digested, causing the deposition of excess fat.

Buckwheat egg diet menu

Buckwheat egg diet for 5 days

Krupenik recipe. Place boiled cauliflower, 1-2 eggs into buckwheat porridge and into the oven.

Buckwheat egg diet menu for the week

Breakfast

1. day. Buckwheat pancakes on water.

Recipe: If you don’t have buckwheat flour, grind the buckwheat in a coffee grinder, add an egg, a little water and salt.

2 Two testicles.

3 Omelette with green stuff.

4 Buckwheat balls

Recipe: Put grated squeezed zucchini + egg into buckwheat porridge. Form into balls and roll in ground rolled oats. Cooking in the oven.

5 Omelet with cheese.

6 Buckwheat porridge.

7 Poached egg 2 pcs.

Buckwheat egg diet menu for a week lunches

1 Scrambled eggs with vegetables.

Recipe: lightly passivate the onion and garlic, then add bell pepper and tomato + egg and mix everything.