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: