Healthy pates from simple products: top 3

If you love pates but doubt the safety and quality of store-bought ones, just make them yourself. Moreover, the process is very simple - you just need to choose quality products and a good recipe.

Nutritionist Tetiana Lakusta shared 3 recipes for healthy and delicious homemade pates on Instagram that everyone loves.

1. Mackerel and beetroot pate

Ingredients:

• baked mackerel fillet without skin - 1 pc.
• medium-sized baked beetroot - 1 pc.
• fatty Greek yogurt or sour cream - 2 tbsp.
• lemon juice and zest - 1/2 pc.
• any greens - a few sprigs

Method of preparation:

1. Put the cooked mackerel (baked, skin and bones removed), beets, yogurt, lemon zest and juice, salt and a little black pepper in a food processor and blend until smooth.
2. You can eat the finished paste on toast, sprinkled with herbs.

2. Bean and roasted garlic pate

Ingredients: ⠀

• 1 can (350 g) of red beans
• 2 heads of garlic
• 1/2 tbsp. l. apple cider vinegar
• 3-4 tbsp olive oil + a little for frying garlic
• spices - ginger, hot chili pepper
• salt and pepper - to taste

Method of preparation:

1. Preheat the oven to 200 C.
2. Cut the top off each head of garlic.
3. Drizzle each slice with olive oil, salt and pepper, wrap in parchment and bake in the oven for 30-40 minutes.
4. Meanwhile, place the beans, apple cider vinegar, and olive oil in a food processor.
5. When the garlic is roasted, squeeze the cloves out of the shell into the food processor, pulse until smooth, and add salt and pepper to taste.

The pate is best served with pia bread, garnished with olive oil and red pepper flakes.

"If you want, you can add pumpkin puree to make the dish more liquid," advises the nutritionist.

3. Eggplant vegetable paste

Ingredients: ⠀

• 2 eggplants
• 2 cloves of garlic
• Hot pepper on the tip of a knife (optional)
• Soaked nuts 5 tbsp.
• Sesame seeds 3 tbsp or tahini sesame paste (2 tbsp)
• Lemon juice - 2 tbsp. 
• Parsley - a small bunch
• Olive oil - 1 tsp.
• Zira - 1/4 tsp.
• Salt - a pinch

Method of preparation:

1. Bake the eggplants in the peel.
2. Soak in salt water and remove the peel.
3. In a blender, grind the sesame seeds previously toasted in a dry frying pan to a paste (or use ready-made sesame paste).
4. Grind the parsley with olive oil, lemon juice, salt, hot pepper, cumin, and garlic in a blender.
5. Add the eggplant and grind everything into a paste.