Healthy food — grey, bland, ugly, tasteless? An interview with the author of a book about breakfasts
Alesya Knyazhevich, author of a book on balanced breakfasts, is convinced that one should not forbid oneself food. She does not count calories and helps people find compromises in their diet. Alesya told Radio Svaboda about her favorite breakfasts and her attitude towards sugar.
Alesya Knyazhevich is 33 years old. She comes from Ivianets and has lived in Warsaw for almost the last five years. She has written four books on nutrition. She studies "Psychodietetics" at the Medical University of Warsaw. She is convinced that one should not forbid oneself any food, but rather prepare colorful, beautiful dishes.
«We have this notion that healthy food is grey, bland, ugly, and tasteless,» she smiles.
In Belarus, Alesya worked as a biology teacher and sales manager. She started a blog about the benefits of food less than 10 years ago. When the coronavirus began, she and her husband started cooking more at home, baking bread, and trying new products.
«I liked how people in different countries set beautiful tables for their families during holidays. I wanted that too, but not so fatty that it's hard to breathe, but healthy,» Alesya recalls.
Shrimp in orange sauce
In 2021, she and her family moved to Warsaw and decided to acquire a profession related to healthy eating. She started attending dietetics courses a year and a half ago, completing about a dozen of them. She is now studying at the Medical University in Warsaw. The training lasts a year and a half and costs about 3200 euros. She worked as a chef in a dietary ready-meal delivery service. She is currently looking for a job.
A Book About Breakfasts
Alesya has already published four books on nutrition. The latest one is about balanced breakfasts. The e-book is already available for purchase, and a collection is underway for the print edition.
The author admits that her business is not yet bringing in income.
«The books are currently only operating at a loss, because they are in Belarusian, and Belarusian print runs are small. Collections went through the Gronka platform. As many books were printed as people donated. Now one book is being translated into Polish, maybe something will come of that. It's more of a volunteer project,» she explains.
The book «Balanced Breakfasts» includes 35 breakfast recipes with photos. The amount of proteins, fats, and carbohydrates is described. But the interviewee notes that she herself never counts calories.
The author aimed for simple recipes and accessible ingredients. She indicated which ingredients in a dish could be substituted: blueberries for other berries, and pumpkin for carrots or sweet potatoes. She believes that each of these breakfasts can be prepared in less than half an hour.
«Skipping dinner is not as harmful for the body as skipping breakfast,» Alesya emphasizes.
In Winter — Porridge, in Spring — Omelet
One of Alesya's favorite breakfasts is oatmeal with water.
«When it's almost cooked, I add frozen blueberries; it turns into a beautiful purple color. I put it in a bowl and add 4-5 kinds of different fruits: persimmon, banana, kiwi, making sure everything is colorful, and peanut butter,» the interviewee says.
Alesya with a cocktail for Valentine's Day
Alesya points out that if there's no time to cook such porridge in the morning, you can prepare it the evening before.
«It won't be as fresh, but it's better than skipping breakfast and just having coffee or tea. You don't have to cut out coffee, but it's better to drink it later, not on an empty stomach. If coffee is the only thing that enters our body in the morning, then we won't have the energy to function normally and last until lunch. There will be sharp hunger, a desire to snack, most likely a craving for fatty or sweet foods,» she notes.
The specialist notes that in summer, people crave lighter breakfasts. For example, with skyr (the Icelandic name for thick, fat-free yogurt), seasonal berries, granola, and nuts. This is another one of her favorite boosters. Alesya prepares granola herself.
Alesya with a tray of skyr
In winter, people tend to want a more filling, fatty, high-calorie breakfast: pancakes, fritters, warm oatmeal, notes the healthy eating consultant. Many try to replace blueberries with bananas in cold weather to make it more satisfying.
«I've noticed that in autumn, when the cold days begin, people want to make cottage cheese waffles in a waffle maker, bake something, add cinnamon, brew some tea,» Alesya says.
In spring, according to the specialist, omelets with herbs, spinach, and tomatoes are popular.
Pancakes with ricotta, sun-dried tomatoes, and basil
Do Not Forbid Eating
Alesya already consults people on nutrition. She says that people come to her with requests, for example: «I want to lose weight by summer, prescribe me a diet for three months.»
«Nobody wants to put in a lot of effort. They need a miracle pill right now. I am against strict diets. I advocate for therapy, so that it's not a one-time thing, but something to maintain long-term; for health, and not just for beauty. I say the opposite: eat, because if they don't eat after six, they will get hungry and eat after twelve,» she explains her approach.
The specialist adds that skipping dinner can also be harmful. A person might gain weight after this, as such hunger causes great stress to the body, and moreover, they might overeat at other times. In any case, she advises not to eat three hours before bedtime.
The consultant adds that it can be difficult to change something in one's diet at first, so an important part of assistance is to support these people.
A common request to her is to lower high cholesterol. In such a situation, animal fats in the diet should be limited, says the specialist. However, she notes that people don't like being told: «you need to reduce consumption of something»; this can provoke an aggressive reaction.
«During therapy, we usually look for a compromise. If someone loves pork — reduce its quantity a bit, but add a lot of vegetables. Dark green leaves, like spinach and kale, are especially beneficial. Start lunch with this salad to ease our stomach, and then eat meat, but not with potatoes, but, for example, cook brown rice,» she explains.
The interviewee notes that nobody likes prohibitions, so she doesn't practice them.
«I believe that if you forbid something, a person will stick to the diet for a month at most, and then overeat those fats again, because they were deprived,» she explains.
Balanced lunch: salmon in oat milk sauce, salad, and purple baked potatoes
Alesya is convinced that it is better to take small steps, starting today and regularly, rather than big ones only to stop after a month and return to a worse state than before.
Make Candies at Home
Alesya expressed her opinion on certain products and a specific eating style.
Sugar
The consultant says that she doesn't think highly of sugar when it's in excess. But glucose is necessary for a person — as a source of energy, for the nervous system, for the brain. According to Polish norms, 25 grams of sugar are needed per day. This norm can be obtained, for example, from fruit in balanced breakfasts.
Dish «Christmas Wreath» with Camembert and cranberries
«But with coffee, we want to add a pastry, candies. For some, it's a ritual — to drink coffee and eat a few candies. This habit is very difficult to get rid of. I would advise making candies at home so we know what they are made of. If we add sugar, at home we can control it and add less than the recipe calls for. Homemade candies will most likely have 5-7 ingredients, while store-bought ones have a very long list: for long shelf life, for aesthetics, for taste,» Alesya reflects.
Fast Food
The main problem with fast food, like candies, is trans fats, which are best excluded from the diet, the specialist notes. However, she advises to treat oneself with understanding and acceptance if, once a month, a person eats fast food and then returns to healthy eating the next day.
«For some, these might be childhood memories. They lived near Pushkinskaya, where it smelled of McDonald's, and now in emigration, they want to feel the smell of home. To go once a month to calm their psyche and relieve this stress,» she reflects.
Vegetarianism and Veganism
Alesya says she has a positive attitude towards such eating styles. But she notes that in Belarus, at least when she lived there, there was a small selection of products for this, and they were very expensive. Therefore, it was difficult to eat a varied diet. In Poland, however, she sees enough products for vegans.
«Those who are just transitioning should consult a doctor. Those who have been on a vegan diet for a long time probably know that vitamin B12 is only found in meat, so they need supplements. Protein can be obtained from legumes. So many dishes have appeared with tofu, tempeh, and so many types of nuts. What they exclude from their diet (protein, B12, iron, zinc, Omega-3) needs to be compensated with supplements, and they should monitor their blood tests. A big plus is that they almost never have problems with high cholesterol,» Alesya comments.
And she concludes: it is better not to forbid oneself any food.
«Don't think that there are ideal products, but rather focus on stable breakfast, lunch, and dinner, so that everything is sufficient and balanced. The most important thing is to get rid of the fear of food. You need to seek out healthy food that is beautiful, colorful, and delicious,» Alesya recommends.