Great Sunday news! Today VOGUE magazine published my interview.
Thank you, friends, for your support!
On three pillars: Chef Daria Barabanshchykova – about the main principles of healthy eating.
“Green Whale” – it’s a healthy food buffet in the center of Kiev. His menu is based on three principles: the seasonal fruits and vegetables, clarity and simplicity of the ingredients, as well as experiments.
Chef and restaurateur Daria Barabanshchykova never get tired of finding new combinations of products, adapting culinary trends and promoting the philosophy of conscious eating. We talked to Darya about healthy nutrition basics, the key trends in the world of cooking and how does it make sense to limit yourself to food.
Seasonal fruits and vegetables during the cold season
We use roots that are perfectly stored in the winter: parsley root and celery, Jerusalem artichokes, potatoes – like purple and a regular, sweet potato, which has also grown in Ukraine. Now, in the autumn-winter season, pumpkin time begins. There is also a product which became a hit – it’s okra.
Firstly, people learned to grow this vegetable in the Ukrainian climate, and secondly, the nutritional and beneficial properties of okra make it one of the favorite vegetables among vegetarians. Okra has an interesting enveloping effect, so it is nice to combine with both vegetables and cereals.
As for fruits, we use those to which the Slavic peoples have been accustomed since the New Year holidays: persimmons, tangerines, winter varieties of apples and grapes. With apples, for example, we make pies. Here is a carrot and apple pie, and apple crumble, and muffins.
We add persimmons to salads. Such a vitamin winter salad set with purple cabbage, persimmon, nuts, dried cranberries and caramelized apple.
About trends in the superfoods
I am a supporter of using the product, starting from its useful qualities, rather than the trend. I think it is necessary to adhere to a competent line, so as not to follow all new trends, striving for the optimal combination of healthy and tasty. At Green Whale, we use chia seeds.
And I think this is a great product, which was lucky to find in Ukraine. We use seeds with fruits, fruit purees, make mousses and desserts with them. In spring, we add chia seeds to our homemade yogurt and mix with various berry purees. In winter, we combine yogurt and seeds with sea buckthorn sauce and baked apples.
About the feeding behavior of modern man
If we talk about trends in nutrition, now at the peak of popularity, of lactose-free and gluten-free diet. Every fifth person now turns to our cafe with a request to get a dish without gluten and lactose, when in reality only 1% of the world population suffers intolerance to one of these elements.
For a person who does not have such deviations, gluten is even useful, because it is a normal protein, necessary for the assimilation of other elements that enter the body. I also speak with many parents who are vegetarian and restrict their children from animal protein. Because the right protein, omega-3s and fats must be ingested. They are necessary for the development of the body and healthy growth.
Speaking about the human nutrition system, I believe that this makes sense when it comes to general self-development. For example, the power supply system of Ayurveda, where eating according to their body constitution, a person is able to find harmony between their physical, psychological and mental condition.
This includes working with spices, nuts, superfoods and various additives. Personally, I started to experiment with this cooking 15 years ago and the result is really justified.
I also believe that life is too short to limit yourself to something or replace “junk” food to some alternative. If every three months you wanted a cheeseburger, even at midnight, then eat it.
I love chips, and I can easily afford them once every six months, for example. I think when a person approaches conscious behavior in life in general, he does not have a dissonance – he will use what is useful and necessary for his body.
Three principles that support a healthy diet
First, you need to control the serving size. It should be no larger than your palm, or not to go beyond the plate diameter of 22 centimeters. Now we either eat non-stop or skip all meals due to heavy workload. I really like the phrase: “Eat breakfast by yourself. Lunch shared with a friend. Give dinner to the enemy.” If the evening in empty stomach gets food with high acidity, it then begins heartburn, indigestion, mood deteriorates. Therefore, secondly, always in the morning we have to eat breakfast. It should be a good full breakfast, include dairy products, cereals, porridge.
It can also be an omelet. Breakfast can be combined: first drink half a glass of yogurt with turmeric, and after 15 minutes make a full meal. Thirdly, do not skip lunch. I am a supporter of the first dishes, so I advise you to eat soup at least every other day. Dinner should be light, in terms of components it can be close to breakfast. For example salad, omelette, a piece of steam fish, chicken, stew vegetable, light casserole or vegetable tart.
If the schedule does not allow you to eat well during the day, then be careful what you eat for dinner. Remove, for example, fat, flour, too much high-calorie food. There is always cottage cheese in my refrigerator that you can have like for breakfast and for dinner. Also vegetables – peppers, tomatoes, onions, carrots. You can always chop these vegetables quickly, fry them in a pan, add couscous and hot water, after a couple of minutes, then everything is ready – dinner is ready.
Make it a rule to carry with you a handful of nuts or dried fruits, energy bars. We should not forget about yourself. Body – this is what is given to us in the first place in this world, and if they wanted to eat, we have to feed him.
About popular dishes
Just want to mention hummus. He very actively entered the culinary scene of Ukraine, and now even places are opening that specialize in this particular dish.
We can successfully adapt the hummus, according to the available ingredients. So, if chickpeas are used in the classic recipe, then we have learned to replace it with peas, beans, lentils. You can use nut paste.
Another popular concept is bowls. In Green Whale, all menus are based on bowls. This is a bowl that contains all the elements of a balanced diet: vegetables, cereals, and legumes. You can also add a slice of meat, fish or tofu.
And, of course, smoothies and mousses based on chia seeds are now in the top. Choose a Healthy and Delicious Alternative to refined sugar dessert.