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!

Fruity Breakfast!

Crepe with fruit and sunflower seeds!

This recipe is very easy to make, and if you like fresh fruit in the morning that is the perfect breakfast for you;-)

What you need is( 1 serving per person):

- 2 spoons plain flour
- 3-4 spoons gluten free flour
- 1 egg
- half a cup of almond milk(or rice milk, soya milk)
- half tsp of baking powder
- 20g of sunflower seeds(add to the flour and milk mix)

On the top of crepe, to give it a bit more sweetness you can use any yogurt,  then put some fresh fruit like blueberries, bananas, plums and use coconut sprinkles:)

Blueberries are a great source vitamin K, vitamin C, Fiber, manganese and other antioxidants.
Plums contains vitamin A, vitamin C, beta-carotene, also B-complex groups of vitamins.
Bananas are the great source of potassium, fiber,vitamin B6,vitamin C, magnesium, manganese.
Eating fruit provides health benefits. People who eat more fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.

Breakfast Proposition:)

If you looking for inspiration i have something what you could do for you breakfast. It will give you an energy and has a plenty of nutritional benefits.

You need:

- ricotta cheese

- smoked salmon

- peppers

- cucumber

- rocket salad or any salad

- chives

Smoked salmon it’s a good source of protein, B vitamins, 

vitamin D, magnesium and selenium. Smoked salmon also contains plenty of omega-3 fatty acids.

Don't forget that breakfast is the most important meal during your day;-)

Variety foods, something new;)

Chia seeds has a lot of healthy benefits so why not to try?

I use chia seeds with the water, with yogurt, oatmeal.
It has no taste, but the outer layer of chia seeds swells when mixed with liquids to form a gel.
For a change it's good to try something what you never tried before;-)

They're incredibly beneficial for your health.

Why?

Chia seeds contains:

- fiber(reducing inflammation, lowering cholesterol and regulating bowel function)

-antioxidants(protect the body from free radicals, aging and cancer)

-Minerals(calcium more then milk, phosphorus, magnesium, manganese)

-they are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol (the good cholesterol that helps protect against heart attack and stroke).

Just sprinkle chia seeds on cereal, yogurt, oatmeal or smoothies.

It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.

High Protein Stuffed Baguette for the Breakfast;-)

It's very important to have a good breakfast, so today we had something new,
something very crunchy and yummy.

Ingredients:

• 4 eggs + 4 more but the white(of an egg)
• 1 long baguette or 2 small one
• 1 red paprika(chopped in small pieces)
• 2 chives
• half an onion
• fresh parsley
• salt and pepper

Cut of the top of the baguette and hollow out the inside. In the big bowl
whisk together the egg with chives and  parsley(add as much as you want).
Stir in red paprika, onions, salt and pepper.
Divide the filling and fill the baguette.
Preheat the oven to 180C and bake for about 35-40 min.

Enjoy!

Chicken rolls, something new!

Chicken rolls for a dinner! Looks nice and taste great. Another easy and full off healthy ingredients meal. A great idea for a chicken rolls stuffing it with for example peppers, fresh basil and mozzarella.The preparation does not take much time and they look perfectly. 

Ingredients:

- 4 thin chicken fillets

- 1 mozzarella(chopped in pieces)

- fresh basil

- 1 red peppers(slices)

- sea salt,pepper,

- sweet paprika powder

On the top of chicken fillet massage it in salt, pepper and sweet paprika powder. Repeat this for the other side of the fillet as well. Then put a few slices of red peppers,few pieces of mozzarella and fresh basil.

Roll up the chicken fillets and put some wooden skewers ass well.

Pre-heat the oven at 180 degrees and bake the chicken rolls for about 30-35min. If the fillet is a bit more thicker it might need a bit more time in the oven.

Enjoy!

My new love: Sesame OIL!!!

Asian Cuisine, something worth to try it!

Ingredients:

- Chinese noodle(you can find them in Chinese supermarket)

- 1 red peppers

- 1 courgette

- fresh corinader

- 4 garlic cloves(use garlic press)

- 150g of king prawns

- few drops of pure sesame oil

- pepper( I didn't use a salt at all)

- coconut oil

On the hot frying pan place already chopped: peppers and courgette, add pressed garlic and king prawns. Stir it and fry for about 10 min. When your noodles are ready start adding them, stir it again, until the ingredients are fully absorbed by the noodles. In the and we going to add my two favorite ingredients: chopped coriander and a bit of sesame oil.  You can't put to much sesame oil, so try the dish after sprinkling the oil. If you want you can add pepper for the seasoning.

Enjoy your meal!

Start your morning with good breakfast!

The breakfast is most important meal during your day, so you must be sure your body will get enough fuel to have energy for long hours.

The sandwich contains:

- halloumi cheese ( it is high in fat, but has a lot of protein,contains calcium. vit.A)

- hummus(rich in protein, fiber, healthy fats, is not a low-calorie food,but it is a nutrient-dense source of calories)

- Romaine lettuce( it is a good source of Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Folate, Iron, Potassium and Manganese)
- tomatoes(very rich in potassium,vital B-complex vitamins such as folates, thiamin, niacin, riboflavin as well some essential minerals like iron, calcium, manganese,, they are also good source of antioxidant vitamin-C,very good levels of vitamin A, and flavonoid anti-oxidants such as a and ß-carotenes, xanthins and lutein)
- avocado(provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid)
- parsley(a good source of minerals like potassium, calcium, manganese, iron, and magnesium,vitamin-A, beta-carotene, vitamin-C, vitamin-E,source of vitamin-K and folates).

You can always add something else like boiled egg, if you know that your next meal will be in couple of hours.
Enjoy your breakfast!

HOMEMADE ROLLS WITH SUN-DRIED TOMATOES AND FRESH BASIL!

Homemade, easy and healthy that is my motto.

There is nothing more delicious then homemade bread or rolls. They are different then the rolls from the shop mainly because you know what is inside the rolls. The bread or rolls from the supermarket are packed with preservatives, additives, dough conditioners and other toxic ingredients which are not good for your body.

Learn how to make your own bread and you will know that it is done correctly and with the very best ingredients.

Recipe:

- 500g of wholemeal wheat flour
- 2 tsp of Himalayan salt (or sea salt)
- 3-4 tbsp of brown sugar
- 20g of fresh yeast or 7 g instant yeast
- 2 tbsp of olive oil( or coconut oil)
- 280ml water
- 50g of sun-dried tomatoes
- 30g of sunflower seeds
- 2 tbsp chopped fresh basil
- 1 egg glaze

Put sugar and yeast into a small bowl and stir it, then find a big bowl and put there water, olive oil and salt, when the yeast are melted add them to the big bowl, stir and add the flour and start to knead. Then add already chopped sun-dried tomatoes and fresh basil. Do not be intimidated if your dough is quite wet. Many people tend to then add to much flour and this will result in a denser bread. Persist in kneading for ten minutes until smooth and elastic.Place your smooth dough into a lightly oiled, covered bowl and leave to prove for an hour. After an hour start making small rounds balls, place them on baking tray and cover and leave in a warm place for about 30min. During that time preheat the oven to 200C/fan, after 30min on the top of the rolls put some sunflower seeds and brush the surface with beaten egg. Bake the rolls for 30min.Let them to cool on a wire rack.

Enjoy!!!

Try Tuna!

Tuna salad with or without pasta!

Tuna contain a high level of lean protein which are necessary if you want to lose weight, because eating more protein boosts your overall calorie burn.

The most common health benefit of tuna fish is its significant impact on heart health.Tuna fish has very high levels of omega-3 fatty acids, which help to reduce omega-6 fatty acids and cholesterol in the arteries and blood vessels.Tuna is also packed to the gills with vitamins.

What you need to prepare the salad?

- 3 cans of tuna
- 50-100 g of fresh spinach, cut in slices
- 50-100 g of iceberg salad
- sweetcorn
- red onion
- green or red peppers
- sea salt, pepper
- fresh coriander (its gonna give it that extra kick)
- natural yogurt (Greek style)

This salad gives your body vitamins, protein and fibre so don't hesitate and make one!

I love Sun-dried Tomatoes!!!

The easiest couscous salad with sun-dried tomatoes!

You just need 15- 20 min to make very light salad.
Recipe:
- sun-dried tomatoes
- 1 red peppers
- fresh parsley
- one clove of garlic
- couscous(prepare earlier)
- fresh chilli

You don't need to use any oil because the sun-dried tomatoes are already in oil. So chopped all ingredients and fried for 5 min and then add couscous. Stir it and it's ready to be serve.

Enjoy!

Fluffy Banana Pancakes with raisins!!!

Fluffy Banana Pancakes with raisins;-O for breakfast!

Everybody know that bananas are very healthy fruit. They contain vit. B6, manganese, vit.C, a lot of potassium, dietary Fiber, protein, magnesium, folate, Riboflavin, Niacin, Vitamin A, Iron.

A raisin is a dried grape.They are rich and concentrated sources of energy, vitamins, electrolytes, and minerals likeiron, potassium, calcium, magnesium and phosphorous, small amount of several vit..B, antioxidants, protein, fibre and sugar but no fat.

Fiber is beneficial because it helps prevent chronic disease, reduces your risk of obesity, and it helps prevent gastrointestinal disorders. The sugar in raisins provides you with a quick burst of energy, but stick to one serving size so you don't consume too much sugar.

Recipe;

- 4-5 big bananas

- coconut oil

- 2 cups of gluten free flour or any plain flour

- 2 eggs + 1 more egg but the white (of an egg)

- half a small spoon of baking soda

- 1- 2 cups of rice milk or almond milk

- half a cup of raisins

- 3 spoons of porridge oats

The pancakes are very light, quick to make, healthy meal for any occasion and by using gluten free flour, coconut oil and rice milk your stomach won't feel so heavy like after traditional pancakes.

You don't need to use a sugar because the raising are the great replacement. You can serve them with any jam, blueberries, strawberries etc.

Enjoy!

Why not try the couscous!

Couscous salad with baked chicken breast!

Eating couscous provides you with nutritional value similar to white pasta. It is really a simple carb,but if you want to try something different that standard carbs, try couscous.

Recipe:
- For each cup of dry couscous, use 1 1/2 cups of boil water, stir once with a spoon, cover with a lid and wait 5 min.
- 2 courgettes
- 2 red peppers
- 1 fresh red chillies
- sea salt, pepper
- chicken breast was baked in the oven for 1 h 15 min with a lot of garlic and onions

Couscous salad was made from courgette and red peppers.
Cut the courgettes in the round pieces, cut the peppers and chillies and fried into a frying pan for about 10-15 min, then add couscous, stir it and for seasoning use sea salt and pepper as much as you want.

You can serve this with a side dish like green beans.

Enjoy!

Baked CHIPS, chicken tights and fresh salad! Potato are good for You!!!

Homemade baked chips with chicken and salad!

One of my favorites dishes is chicken tights with homemade chips and fresh salad.
Baked chips(potatoes) are another healthy choice for you. Potatoes with skin are a good source of potassium, vitamin C, Fiber, vitamin B6, Iron. They fat and cholesterol FREE.

Personally I don't peel potatoes when I want to baked them. I wash them first, then I'm cutting them like a chips, pour them into a baking tray with baking paper on it. No oil, but you can season them with oregano, basil, sweet paprika powder. Preheat the oven to 180 C, and baked for 35-40 min.

This time as the meat I used chicken tights. I've placed the chicken into a casserole dish, but before I've marinated chicken with garlic, sweet paprika powder and chilli for about 1 hour.
After that preheat the oven to 180C and baked for about 50-55 min.

I love colorful dishes so without a salad that won't be complete.
Use fresh spinach, rocket salad and just few vine tomatoes.
Add only few drops of fresh lemon juice and that all.

Enjoy your meal!

THE HEALTH-FOOD TITAN!

Beetroot soup(cream) with parsley;0

 NO OIL, NO BROTH STOCK, NO CREAM. JUST PURE BEETROOT!

Beetroot contains calcium, potassium, magnesium, iron, vitamins A, B6 and C, folic acid, carbohydrates, protein, antioxidants and soluble fibre.

Parsley is rich in many vital vitamins, including Vitamin C, B 12, K and A. This means parsley keeps your immune system strong, tones your bones and heals the nervous system, too. It helps flush out excess fluid from the body, thus supporting kidney function.

Balsamic vinegar contains polyphenols, antioxidants that can protect the body from heart disease and cancer. Improves immunity: The grapes that are used to make balsamic vinegar contain antioxidants that fight against cell damage.

Recipe:

- 8 already cooked beetroot
- 1 big onion
- 5-6 spoons of balsamic vinegar
- sea salt, pepper
- 2 cups of boil water

This soup is very easy, so what you need to do first is pour the beetroot into the blender and process until completely smooth.
Fried the chopped onion and add the onion to the smooth beetroot soup. then add chopped parsley(as much as you want).Stir it and add balsamic vinegar, season with salt and pepper. In the end if you don't want a thick soup you can add about 2 cups of boiled water. Taste it and you decide if the soup will need a bit more seasoning or balsamic vinegar.

Reheat the soup until thoroughly hot but not boiling.
Serve with potatoes. Delicious!