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




03/10/2017

Chocolate peanut butter and spirulina cupcakes - a sweet dessert with a high nutritional value


Spirulina is a nutrient-rich ingredient. Contains about 60% protein and is has complete protein that can be important in vegetarian and vegan diets. Spirulina is available as a dietary supplement and in 100g contains 20% or more of essential nutrients, especially B vitamins (thiamine, riboflavin) and minerals such as iron or manganese. It is also a good source of fatty acids (gamma-linolenic acid, alpha linolenic acid, linoleic acid, stearic acid, eicosapentaenoic acid, docosahexaenoic acid and arachidonic acid)

Ingredients for 12 chocolate muffins:


  • 250g of dark chocolate (I used for the content of cocoa 86%)
  • 3 heaped tablespoons of peanut butter
  • Spoonful of Spirulina
  • 2 spoonfuls of pumpkin seeds
  • pinch of salt


Method:
Dissolve dark chocolate in a microwave oven or in a water bath. Pour half of the melted chocolate into each muffin case. Put in the fridge or freezer if you don't have much time. Mix the peanut butter with a pinch of salt, spirulina and pumpkin seeds. Transfer to the molds and finally pour the remaining chocolate. Put in the fridge for at least half an hour.



19/09/2017

Pasta with pumpkin and peanut butter, vegans rejoice


It is very important that in the vegan diet take care of proper selection of products so that the food contains a full-quality protein. The addition of nuts, pumpkin seeds, wholemeal pasta is what your body need. Pumpkin pasta can be prepared using a special vegetable grater or you can simply buy spiralised pumpkin in the shop. Of course, you can also simply cut the pumpkin on the grater.

Ingredients:
  • 250g of pumpkin cut into spaghetti
  • 100g wholemeal pasta
  • little onion
  • 2 garlic cloves
  • a spoon of olive oil
  • 2 heaped tablespoons of pumpkin seeds
  • 2 heaped tablespoons of peanut butter 
  • salt, pepper, chillies

Method:
Cook the pasta. On olive oil fry finely chopped onion and then garlic. Add pumpkin and fry for about 2 minutes until lightly soften. Mix with cooked pasta, spices and peanut butter. Sprinkle with pumpkin seeds.




12/09/2017

Low carbohydrate breakfast. Fast, thin one egg omelette.


Lately this is my favourite breakfast. Frying such a thin omelette is very quick. It is prepared literally in a minute. If the pan is well warmed up, the eggs are cut off almost immediately. With a little butter taste perfectly. Served with vegetables such as radishes, peppers, cucumbers, tomatoes or avocados can be low-carbohydrate and rich in protein meal.

Ingredients:
2 eggs
a teaspoon of butter
salt, pepper

Method:
In a bowl, lightly beat the egg with salt, pepper using fork. Pour on a hot pan with melted butter. Fry until the eggs are cut. Then fry another egg (you do not have to use extra butter because the pan will still have some fat after the previous omelette