Spicy and juicy vegetables with chicken;)

After long brake I finally found some time to add another beautiful meal to my collection.
I have noticed that the simplest dishes are the tastiest.
Very healthy meal, where you will find plenty of vitamins, minerals, protein. You body will thank You for that!

What you need is:

• olive oil
• 2 carrots
• 2 red or white onions
• 2 courgette
• 1 bell pepper
• 4 mushrooms
• 3 potatoes
• cayenne pepper
• oregano
• basil
• ground smoked paprika
• ground garlic
• 2 chicken fillets

You need a big bowl where you going to put all chopped vegetables. Of course you have to wash them first. Then you need to add a table spoon of olive oil and all the spices, as much as you want but you have to be careful with cayenne pepper.
With the chicken fillet I just used a ground paprika, cayenne pepper and basil. Preheat the oven. On the baking tray put a baking paper, place all vegetables and baked for 30-35 minutes on 180C.
The chicken fillets bake for about an hour on 180C.

I love baked vegetables not only because they are easy to make, but they taste great with the spices, they not losing the veggi juices.

Enjoy!

Red Lentil soup with chicken;) Packed with protein and vitamins soup!

This is the first time when I finally made a great meal using a lentil. I was surprise how tasty it is and very easy to prepare. Lentils are the mini version of bean, and they very healthy option which should be add to you daily diet.

Lentils are good source of potassium, calcium, zinc, niacin, vit.K. They are rich in dietary fiber, lean protein, folate and iron.

From now on I'm a big fun of this bean.Its so easy and quick to prepare. My soup can be done with meat version or vegan version.

Ingredients:

• olive oil
• 1 big red onion
• 3-4 carrots
• 3 garlic cloves
• a bit of chopped ginger(optionally)
• 2 tsp ground cumin
• 1 tsp cayenne pepper
• half a cup of kale
• 1 tsp salt
• 3 bay leaves
• 1 cup of red lentil
• 3-4 cups of vegetable broth(cooked with 1 piece of chicken fillet)
• 3 tbs of tomato puree
• fresh coriander(optionally)

In a sauce pan heat the olive oil, add chopped carrots, onion, garlic. kale. Stir to combine and leave for 5-7 min until the onions are soft. Add all the spices.
Then add the lentils, broth and bay leaves. Bring up to the boil, then turn the heat down, covered until the lentils begin to fall apart for about 20 min. In the end add tomato puree and enjoy!
The taste is just great, spicy, oriental, very rich.

Nourishing meal! Chickpeas Burger!

Chickpeas burger are very easy, tasty vegetarian version for meatballs.
Chickpeas are good source of protein, fibre. They are also packed with magnesium, potassium and iron.

You will need ingredients like:

• 2 cans of chickpeas(transfer to food processor, pulse until minced but not pureed)
• 1 red onion(chopped)
• 4 garlic cloves(minced)
• 100 g mushrooms(chopped)
• 3 tsp  ground cumin
• 2 tsp ground paprika
• 2-3 tbs gluten free flour(or plain flour)
• 1 egg
• 1 tsp salt
• pinch of black pepper
• coconut oil

From the food processor Put the beans into a big bowl. Fry chopped onion with chopped mushroom for about 10 min and then add them to the bowl with chickpeas. Add all other ingredients and mix them together by using a spoon.
Start forming the balls and fry each side for about 5 min.
When they ready just enjoy them!

Delicious Coconut Pancakes with strawberries and honey!

This time I wanted to make a pancakes, but a bit different then usually.

I love everything with coconut, so with no hesitate I bought 2 different time of coconut milk and a lot of desiccated coconut.

Coconuts are highly nutritious and rich in fiber, Vit. C, E, B1, B3, B5 and B6. They also contains minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Coconut milk is lactose free ass well. Coconuts are one of the best sources of lauric acid, which has antibacterial and antiviral activities.

Ingredients:

• cup of gluten free flour (or plain flour) you might need a bit more then a cup,the consistency can't be to thick and to thin
• 100g of desiccated coconut
• 2 eggs
• a pinch of salt
• a half of tsp of baking soda
• 2-3 tbs of brown sugar
• 3 tbs of coconut milk made from pressed, fresh coconut kernel
• half a cup of coconut milk beverage
• coconut oil

You might need to add a bit more of flour, or milk, because the consistency can't be to thick or to watery.

I highly recommend to eat those pancakes with strawberries and honey. That's the winning combination;))) Trust me;))

Healthy, tasty dinner;) It's a fish time!

Salmon with brown rice and asparagus;))))


Salmon is one of the healthiest fish, It should be part of your healthy diet. Why? Because It's an excellent source of Vitamin B12, Vitamin D, Selenium, Niacin, Omega-3 fatty acids, protein, phosphorus and Vitamin B6. The health benefits are proper cardiovascular health, correct muscle, tissue development, boosted eye health and efficient body metabolism.

Brown rice is and an excellent source of manganese, selenium, phosphorus, copper, magnesium, niacin and what is even better about brown rice, it is a high level of fiber, which has been shown to reduce high cholesterol level. If you want to improve your diet I would recommend to start with using brown rice not WHITE!

Asparagus are not only healthy and delicious but they look Good on a plate. They very photogenic;))
They packed with fiber, folate, Vitamin A, C, E and K. But also contain chromium. It's good to add this to your diet ass well.


How to prepare this delicious meal?

Ingredients:

• fresh salmon (as much as you want)
• soy sauce, salt, pepper
• 100 g of fresh asparagus
• 100g of brown rice, a bit of saffron

Fry the salmon, but before that you have to cover your fish with a good splash of soy sauce and leave it for 10 min and add some pepper. I fried the salmon for about 10 min and I've steamed  asparagus for 10-13 min.

And in the end I've boiled the rice with saffron.

Easy, fast and very yummy!

Enjoy!!!

Great Summer Salad!

Greek Style Salad with Halloumi Cheese!

Summer it's the perfect time to try be more creative in the kitchen, because we have access to much more fruit and vegetables which are fresh, almost straight from the field. During summertime a lot of people are trying to avoid excess eating to look good on the beach.  My proposition for them will be this great salad which make you feel full and healthy for long hours. This salad can be your lunch, can be your picnic snack. 
Salad is packed with vitamins, minerals so don't hesitate and try it!

Serving 2 people

Ingredients:

• black olives( as much as you want)
• half a red onion
• 30 g baby plum tomatoes
• 20 g of mix leaf salad ( Apollo lettuce, Lollo Rosso, Red Apollo)
• 50-100 g halloumi cheese( must be fried)

Dressing:

• 1 tablespoon olive oil
• 1 tablespoon fresh lime juice(or lemon juice)
• 1 teaspoon herbes de Provence

Mix all together and enjoy delicious homemade salad!!!

Add caption

Homemade Caesar Salad! Homemade dressing! Perfect for any occasion!

Caesar Salad is very easy to make and gives your stomach a lot of pleasure;)
My version of the Caesar sauce is a little bit different because I didn't use an egg yolk. I don't think its necessary.
I always try to make food as easiest as possible.
I truly recommend this salad, not only because is easy but it taste great and the main star is the dressing!

Ingredients:

Serving 2- 3 people:

• one large head Romaine lettuce (washed, separated)
• 2 cups croutons ( I have made my own, just toast any bread you have)
• 2 chicken breast ( season and fry on the pan)
• freshly grated Parmesan
• salt, pepper

Place the lettuce on a plate or in the bowl, add chicken breast(chopped or not as you like), Sprinkle with Parmesan and black pepper. Sprinkle with croutons. Drizzle with desired amount of  dressing;)

Dressing:

• 1 tablespoon minced garlic
• 2 tablespoon of olive oil
• 2 tablespoon of fresh lemon juice
• 1 tablespoon of Dijon mustard

All the dressing ingredients just mix together and that's all. Enjoy!

Vegetarian OMELETTE CUPCAKES!

Omelette cupcakes (muffins) are very easy to make and I like serve them for breakfast.
The great think about them is that you can put so many different ingredients to suit you or your guests.

My proposition is for 12 cupcakes and I used:

• 5 eggs + 5 white of the egg
• half red bell pepper and half yellow one (diced)
• 1 red onion (chopped)
• fresh parsley
• chives (few)
• 200 g mushrooms (chopped in small pieces)
• salt,pepper

On the frying pan pour earlier chopped bell pepper, mushrooms and onion. Fry for 5 min. Whisk the eggs in a bowl and add fried veggie mix, then add some fresh parsley and chives as much as you want.
Preheat the oven to 180C, and use muffin tray. Bake for 15 min.

Enjoy!

Quinoa with super healthy greens!

I know I repeat myself but this is another meal with great source of protein, vitamins and minerals. After eating something like that your body will be fully packed with essential ingredients. Food is your body fuel, so it should give you a "kick" not send to sleep -_-

Health benefits of some of the ingredients used in this meal.

1. Quinoa is loaded with protein, fiber,and minerals, but doesn't contain any gluten. It contain manganese, magnesium, phosphorus, folate, copper, iron, zinc, potassium.
   
2. Kale is one of the healthiest food on our planet. Kale is high in vitamins like Vitamin A, Vitamin C, Vitamin K, Vitamin B6, manganese, calcium, copper, potassium, magnesium. Kale contain very little fat and is among the most nutrient dense foods. If you not tried kale yet, now maybe the time!
3. Beetroot contains calcium, potassium, magnesium iron, vitamin A, B6 and C, folic acid, carbohydrates, protein, antioxidants and soluble fiber.
4. Turkey thigh is high in protein,niacin, riboflavin, vitamin B6, zinc. The bad point is high cholesterol so be aware of that.

To prepare the meal you need;

• 100 g of quinoa(cooked for about 20-25 min)
• 50 g of kale
• 100 g mushrooms
• 1 green pepper
• 2 cooked beetroot 
• 250 g of turkey thighs(chopped)
• olive oil or coconut oil
• sea salt, pepper, chilli powder

Fry the turkey thighs for about 10 min.,then add mushrooms and peppers, stir it and cook for another 7 min and then add kale and all together should be cook for 5 min. For the seasoning use sea salt,pepper and chilli powder as much as you like;-)


As for the side salad I used cooked and chopped beetroot.

Enjoy!

Highly nutritious meal;)

This meal is just perfect for everybody who care what kind of fuel you putting into you body.

You don't need to buy vitamin supplements to provide you body with everything what is important,its better to think about long term solution. The best solution in my opinion is balanced diet, you should have basic knowledge what is good for you what is not. Everyday you should try to feed you body with vegetables, fruit and protein (chicken, turkey, fish, seafood etc.). If you start paying more attention to what is on your plate the positive results will come faster then you think:)

What you need to prepare this meal?

• 250g of king prawns(cooked)
• 100 g of brown rice + saffron
• 2 peppers
• 1-2 courgette
• 4 garlic cloves
• fresh coriander
• sea salt, pepper
• 30g cooked green beans
• coconut oil

Boil the brown rice with saffron(add 7 saffron threads).

In the hot frying pan pour coconut oil, cut peppers and courgettes,after 6 min add chopped flat green beans and pressed garlic. Stir it and pour the prawns. Cook for 5-7 min and for the seasoning use fresh coriander(chopped), sea salt and pepper as you like:)

The final stage of preparation is mix this with earlier cooked brown rice;)

Prawns are great source of protein, vitamins( B12, B6, niacin), omega-3 fatty acids.

Your body requires protein to support ongoing function of every organ and tissue in your body.

Saffron is good source of minerals like copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium. It is also rich in many vital vitamins like vitamin A, folic acid, niacin, vitamin C.

Brown rice is relatively low in calories, high in fiber, gluten free. It is a good source of  magnesium, phosphorus, selenium, thiamin, niacin, vitamin B6 and excellent source of manganese.

Sunday Feast!

My proposition for dinner it can be for some people controversial. I have noticed that not a lot of people eat chicken liver. Not everybody like the taste and structure, and some people just can't eat it because of the high cholesterol level.
I don't eat chicken liver very often, maybe one time a month only.
However I love chicken liver and I know that liver has a lot of health benefits which are very important for human body.
Chicken liver is high in protein, vitamin A, iron, vitamin C, vitamin B 12 - B 6, so only the high level of cholesterol can be a problem.

How to prepare chicken liver?

Before I start to fry I always wash liver in the cold water for few minutes to get rid of the excess blood.
Then I fry on the pan for about 30 min, turning liver every so often, and 10 min before due time I always add one chopped onion. I don't use any pepper, salt because I love original taste of the liver.
I usually serve chicken liver with new potatoes and beetroot(earlier cooked, I grate them on a grater and I added a balsamic vinegar).

The liver its's very tasty and rich, so don't hesitate and try to make one!

Turkey Mince + sweet potatoes = Pie

Minced Turkey Pie with sweet potatoes!

This is for me healthier version of English Shepherd's pie. I was trying to find better alternative for that dish and I think I found it. I love this dish, it is very rich and flavor.

What you need:

• 2 big sweet potato
• 2 peppers
• 1 big onion
• 1 leek
• 2 cloves of garlic
• 300 g mince meat(turkey)
• olive oil or coconut oil
• a small bunch of fresh coriander
• 1 carrot
• tomato puree
• sea salt, pepper

To prepare your mince you must:

• chop peppers, peel and chop onion, carrot, garlic, leek
• heat a large pan, add olive oil or coconut oil
• add all above ingredients, cook for 5-8 min stirring occasionally
• then add turkey meat and brown for 10 min
• in the end just add tomato puree to give the moist and chop coriander, add some salt and pepper

To make your mash:

• peel the sweet potatoes, steam them until they completely soft or just boil them
• when they ready mash them until smooth and I added a bit more coriander( because I love it)
• preheat the oven to 190C
• transfer the turkey mixture to ovenproof baking dish
• spread the sweet potato mash over the meat and bake for 35 min

You can serve it with side salad like me or with any vegetables whichever you prefer;)

The final result:

Crayfish for the breakfast? Why not?!

Another day, another breakfast to make;)

This time I'm going to show you one of my favorite meals in the morning which is full of protein, vitamin, minerals.

Crayfish are playing the main role. They are great source of protein, vitamins B,vitamin E,phosphorous, zinc, magnesium, omega -3 and omega 6 fatty acids.

Unfortunately crayfish has a lot of cholesterol, so be aware of that.

Cottage cheese has also a lot of benefits. It is a good supply of protein, vitamins B, vitamin A, vitamin D, calcium, magnesium, potassium, phosphorous, zinc and selenium.

What you need to make that sandwich taste great:

• cooked crayfish
• dry cottage cheese or ordinary cottage cheese
• chives
• spinach
• Greek style natural yogurt
• rye bread

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You going to need a bowl where we mix cottage cheese with chopped chives and yogurt. Mix well all ingredients and for the seasoning you can add pinch of salt and pepper.

After that just take a rye bread(or any bread) and you know what to do;)

ENJOY!!!

Final result:

Dessert is served! who wants a bite?

Chocolate muffins with cherries and blueberries!

I love to make my stomach happy and that's why every so often I treat myself with healthier version of muffins. I always use gluten free flour, not because I'm not tolerant to gluten but because my stomach feel much lighter than after using ordinary flour. With this recipe you can use any fruit, nuts to make this dessert full of flavor as you like!

This recipe is very easy and you need:

• 1,5 cup of gluten free flour
• 0.5 cup of brown sugar(or less if you want)
• 3 big spoons of cocoa powder
• 1 tsp of baking soda
• 3 tbsp of coconut oil
• pinch of sea salt
• 100 g fresh or frozen cherries(they going inside)
• 30 g fresh blueberries(use then on the top)

That's all! Mix well all ingredients in a big bowl and add 1 cup of still mineral water.

Preheat the oven to 180C, and bake for 30 min.

And that the final result:

Nutritious breakfast!

What can I say: I love breakfast!
I'm trying to have every day breakfast which will keep me going for at least 3 h.
Because I'm going to the gym every week I must also be sure that I feed my body with protein, vitamins etc.

Today my proposition is very easy to make-like always.
We going to need ( for 2 people):

• 2 boiled eggs
• rocket salad
• fresh spinach
• avocado
• parsley
• hummus
• rye bread

Enjoy your healthy breakfast!!!!

P.S
Don' forget to drink green tea!