16/01/2018

Roast vegetables, good for snacking or for healthy supper.


In healthy eating, I always follow one rule. It makes it easier for me to come up with recipes and cooking. At the beginning I choose a vegetable and think what I can prepare for it. What meat or cheese or other ingredient will match.  Thanks to that rule, I eat 5 portions of vegetables and fruit without any problems during the day. This time I prepared baked vegetables: carrot, parsnip and sweet potato.

Ingredients:
  • 2 large carrots
  • 2 large parsnip
  • big sweet potato
  • salt, pepper, chilli, ground cumin
  • 2 tablespoons of olive oil


Method:

Peel the vegetables or if you like, leave the skin. Cut into chips. Season with salt, pepper, chilli and ground cumin seeds. Drizzle with olive oil. Put the baking paper over the tray. Add vegetables and put in the oven for about an hour (180ºC). You can stir after half an hour.



08/01/2018

Lunch in 15 minutes. Butternut squash, mascarpone and pecan nuts penne.


To do something healthy, wholesome for the whole family, you don't have to spend the whole day in the kitchen. On Sunday we went swimming. On the way home I realized we have almost nothing in the fridge and we were very hungry. Fast cooking is achievable but you need to follow one rule. Think and decide what will take most time and what can you do in the meantime. That's why I cooked pasta first Then in the meantime I prepared sauce, mix together and the lunch was done in 15 minutes. And how to do it? You will find tips below in the recipe.

Ingredients (2 large portions, or 2 medium portions + a small for baby)

  • penne pasta (200g) - I had lentil pasta 
  • mascarpone (250g)
  • onion
  • 3 cloves of garlic
  • 1cm ginger
  • small butternut squash
  • spoon of butter
  • spoon of rapeseed oil
  • salt, pepper, sweet pepper
  • 2 tablespoons of chopped pecan nuts (remember that small children are better served ground nuts)
  • 2 tablespoons grated parmesan

Method:

Cook the pasta. Stir from time to time, so it does not stick to the bottom of the pot.

In a large pot, melt the butter, add the oil and then finely chopped onion. When it softens add chopped garlic and ginger. Grate the butternut squash and fry it with onion and garlic. Stir until it softens. Add mascarpone and spices. Mix with penne.

At the end you can sprinkle with grated parmesan cheese and chopped pecan nuts.



18/12/2017

Winter salad with butternut squash, mozzarella and rockets. A great idea for lunch.


Warm roasted butternut squash salad with a delicate mozzarella and rocket leaves. All topped with honey vinaigrette and roasted pumpkin seeds. This salad definitely made my day.

Ingredients:
  • small butternut squash
  • mozzarella cheese
  • 2 handfuls of rocket salad
  • 2 tablespoons pumpkin seeds
  • teaspoon of mustard
  • teaspoon of honey
  • 2 tablespoons of olive oil


Method:

Slice butternut squash in thick slices. Lightly sprinkle with olive oil and put in the oven for about 30-40 minutes and roast it. Prepare the vinaigrette. Mix the honey with the French mustard and then add the olive oil. Put rocket leaves, butternut squash and mozzarella on the plate. Pour over the vinaigrette and the roasted pumpkin seeds




05/12/2017

Spiced carrot cake with no sugar. A healthy snack for children or adults


Cake without additional sugar! The sweetness comes from carrots and cranberries. The taste is emphasized by spices such as cinnamon, ginger or nutmeg. The dough have oil which makes it very moist. No butter - perfect for people who can not tolerate lactose or have allergies to cow's milk proteins.

Ingredients:

  • big carrot
  • 3/4 cup cranberries
  • 100g walnuts
  • a glass of wholemeal flour
  • 2 eggs
  • 3/4 cup oil
  • half a teaspoon of bicarbonate soda
  • spice for gingerbread or a teaspoon of cinnamon, a teaspoon of ginger and half a teaspoon of nutmeg

Method:

Pour boiling water over cranberries. Whisk eggs with a mixer together with spices and bicarbonate soda. Slowly add oil while whisking. Finely chop the nuts or use ground nuts. Grate the carrot. Drain the cranberries. Mix all ingredients. Put into a baking tray greased with fat and sprinkled with flour. Put in the oven (180ºC) for half an hour.




29/11/2017

Coconut ricotta balls - a healthy, protein snack. Kids love it.


Excellent small cheesecakes with a hint of coconut. Good snack for children as ricotta contains calcium. In addition, kids really like the shape. They can easily grab them with tiny fingers and eat. My  one year old just loves it

Ingredients for about 30 balls:
  • 300g of ricotta cheese
  • Creamy peanut butter (I used almond butter)
  • flat spoon of honey
  • 2 flat spoons of coconut oil
  • 100g desiccated coconut


Method:

Warm up coconut oil so it will melt. I did it in the microwave. Put the ricotta into a large bowl, add honey, coconut oil. Add peanut butter and 1/3 desiccated coconut. Mix it. Then form small balls then rolled in the remaining desiccated coconut. Put in the fridge for at least an hour.



23/11/2017

Mexican style fish. Spicy and very delicious.


Another recipe for fish. This time the Mexican style cod. It tastes good warm and cold. I hope you will try it and you will enjoy it. Fish are a good source of protein and, above all, omega-3 fatty acids. Fish consumption can help to reduce the risk of cardiovascular disease, promote HDL cholesterol, and help the nervous system.

Ingredients:
  • 2 cod fillets (500g)
  • big onion
  • 3 garlic cloves
  • can of tomatoes
  • 2 tablespoons tomato puree
  • can of red beans
  • a small can of corn
  • spoon of olive oil
  • chilli, sweet pepper, pepper, ground cumin, salt


Method:

On olive oil fry finely chopped onion. After few minutes add the chopped garlic. Pour tomatoes and a glass of water. Add tomato puree and seasoning. Cook for about 20 minutes until the sauce is slightly reduced. Add beans and corn. Pour into the casserole dish. Put the fish on the top. Bake in oven -180ºC - about 20 minutes.




10/10/2017

Chia pudding with pumpkin mousse - a breakfast that will boost your immune system.


What boost our immune system? There is a lot of ingredients. It can be for example, probiotics (yogurt), spices (ginger) or honey. In addition, pumpkin contains vitamin C, which helps us to fight the common cold faster. Remember that vitamin C will not improve our immune system. However, it will help you in a quicker recovery. I also invite you to read the article. How to deal with the common cold.

Ingredients:

  • 1/4 cup chia seed
  • 3/4 cup milk
  • 4 tablespoons pumpkin pure
  • half a teaspoon of cinnamon
  • Half a teaspoon of nutmeg
  • Half a teaspoon of turmeric
  • Half a teaspoon of ginger
  • heaping teaspoon honey
  • heaping tablespoon of natural yoghurt
  • spoon of chopped walnuts

Method:

Mix the seeds together with spices and milk. Add honey and stir it every 5 minutes for 20 minutes. This is important because otherwise the seed will stick together. At the end mix with pumpkin mousse. Put it in the refrigerator over night. Serve with natural yogurt and chopped walnuts