I Know What to Cook! Colorful Recipes from Nutritionist Maria Kardakova

A vibrant guide to healthy eating from Maria Kardakova — a scientist and promoter of a healthy lifestyle. Here you'll find everything that helps make your diet diverse and nutritious: photos of dishes, 100+ "colorful" recipes, a habit test analysis, a tracker, a menu, and a salad constructor.
The book has five "colorful" sections: green, yellow, orange, red, and purple — following the principle of the rainbow. Each color is linked to important topics of healthy eating: immunity and energy, heart and brain function, beauty and longevity.
Maria Kardakova provides scientific commentary, cites research, and offers many useful tips that will help you feel better every day. The author relies on evidence-based science, which, like the dishes, is presented in an easy and engaging manner. Moreover, she shows how to take care of yourself and your loved ones without stress, complex planning, and excessive efforts.
Instead of strict schemes and prohibitions — culinary experiments and new taste experiences. The recipes are made from affordable and seasonal products: salad with plums, tomato tart, oatmeal muffins with pears… And most importantly, they can be prepared "with one hand" and adapted to your preferences and lifestyle.
This book is for those who…


— Want to make every day brighter and tastier
— Are tired of monotony and looking for delicious recipes for healthy dishes
— Lead a healthy lifestyle or want to start
— Care about the health of the whole family
— Want to eat right and deliciously, without diets, breakdowns, and anxiety


Book Highlights

— Quick and tasty recipes for adults and children
— Scientific commentary and explanations from the author
— Bright inspiring photographs
— Food and cooking are presented not as a boring process, but as a source of joy
— Recipes suitable for vegetarians and vegans
— Additional materials: habit and lifestyle test analysis, "Eat the Rainbow" tracker, weekly menu, salad constructor, guide to vitamins and minerals

From the Author
Diversity and color are the key to health, energy, and joy every day. As a scientist and nutritionist, I firmly believe that human health begins with what he puts on his plate.

Intestinal microflora and immunity — this is the area that fascinates me with its complexity and diversity. At the same time, it is simple in the sense that we can manage it through everyday habits and food choices. That's why the topic of my dissertation is dedicated to gut microbiota and its connection to health and lifestyle.

Food should not only be healthy but also exciting — I will show you how easy and fun it is to cook vibrant dishes from available products that nourish both body and soul. You will definitely feel a love for food through the pages of this book.