14/07/2018

Healthy vegetarian bowl


Various preparation techniques, using many vegetables. You can find here red cabbage coleslaw, chickpeas in tomato sauce and courgette. Everything in my opinion, looks divine and there is no chance get bored with that.

All ingredients for 2 servings:

Ingredients for chickpeas in tomato sauce:

  • a teaspoon of rapeseed oil
  • 200g chickpeas from the can
  • 200g tomatoes from the can
  • half of red onion
  • oregano, salt, pepper, sweet pepper

Ingredients for courgette:

  • 3 small courgettes
  • a teaspoon of rapeseed oil
  • salt pepper

Ingredients for red cabbage salad:

  • 1/2 of a small head of red cabbage
  • 200ml of Greek yogurt
  • salt, pepper, juice of 1/4 lemon

Additionally:

  • cheese
  • hummus
  • chia seeds or linseed
  • Brown rice


Method:

Fry the chopped onions and garlic on teaspoon of oil. Add tomatoes and simmer. Add spices and then chickpeas.

When preparing a tomato sauce, cut the courgette into slices. Set aside for 5 minutes. Then fry using oil until it softens.

Cook the rice

Chop the cabbage. Add salt, pepper and lemon juice. Mix with yogurt.

Put the rice, courgette, chickpea in tomato sauce and salad in the bowl. On top, sprinkle with cheese, add hummus and chia seeds or flaxseed.



22/06/2018

Kohlrabi sandwiches - low calorie sandwiches, low carb sandwiches, gluten free sandwiches


The season for kohlrabi has already begun. You can prepare so many things with that vegetable (soup, salads or a healthy snack). When I had it for first time I was a little bit uncertain about taste. I love it in the end. Very crunchy and light.

Ingredients:

  • kohlrabi
  • any protein-containing ingredient - like goat cheese, cheese, ham
  • any vegetable ingredient - e.g radishes, avocados and olives

Method:

Peel the kohlrabi and cut into slices. On top arrange any protein ingredients (cheese, ham, egg, legumes, tofu) and some vegetables (olives, avocados, radishes, herbs)




19/06/2018

Rhubarb chia pudding - for dessert or for breakfast


It is almost the end of spring and the beginning of summer. It's getting warmer. In hot weather, we often choose lighter options for meals. I recommend chia puddings with all my heart. At first time when I heard about chia pudding it seemed to me quite difficult to prepare and too extravagant. Now I think that they are the most simple breakfast ever. 

Ingredients for 2 servings:

  • 1/4 cup chia seeds
  • a glass of milk
  • teaspoon of honey or stevia / xylitol + spoon of honey to rhubarb
  • 400g of rhubarb
  • a teaspoon of cinnamon
  • a teaspoon of butter

Method:
Mix chia seeds with a teaspoon of honey and milk. Stir every 3 minutes so that the seeds do not stick together. Cut rhubarb it into smaller pieces. Heat the butter in a pot and then add the rhubarb. Cook on low heat until it starts to sap the juices and rise up mush. Add cinnamon and honey. When the rhubarb is ready pour the chia seeds mixed with milk into glasses and leave best for the night. Place the rhubarb on the top in the morning if you want your dessert to be layered



05/06/2018

Meatloaf with courgette, healthy and a quick idea for dinner.


Meatloaf is one of the easiest meat recipes. It is simple to make, because you do not need to form burgers or meat balls. You simply put all the ingredients into the baking tray. I put courgette inside so I gained an extra portion of vegetables. Meatloaf can be eaten hot or cold (cold buffet or for sandwiches)

Ingredients:
  • 800g minced meat (I used beef 12% fat)
  • onion
  • 2 cloves of garlic
  • 2 eggs
  • courgette
  • 4 slices of cheese
  • a teaspoon of rapeseed oil
  • salt, pepper, rosemary


Method:
Cut courgette along for big four batons. Sprinkle with salt and leave for 15 minutes. Fry the finely chopped onion using oil and then garlic and chopped rosemary. Leave it for a moment to cool. Mix minced meat with spices, egg and fried onion. Put courgette together and wrap with slices of yellow cheese. Spread the fat on the pan. Put half of the meat on the bottom. Then add courgette and cheese. Cover with the remaining amount of meat. Bake in the oven until the top is nicely browned.





23/05/2018

Delicious salad with grilled ingredients


The barbecue season is definitely started. Halloumi cheese is great for grilling. Crunchy on the inside, melting in the middle. To this sweet pepper and a mix of lettuce with green pesto.

Ingredients:
  • 100g halloumi cheese
  • Red pepper
  • a handful of lettuce mix
  • teaspoon of green pesto
  • 2 teaspoons of olive oil
  • a teaspoon of lemon juice


Method:
Grease pepper using olive oil, sprinkle with salt and pepper. Place cheese and peppers on a hot grill. When the cheese get brownish, turn it over. Grill the peppers on each side. During this time, you can prepare a vinaigrette. Pesto mix with lemon juice and a teaspoon of olive oil. Mix with lettuce. Place a salad with vinaigrette, halloumi and sliced peppers on a plate. Serve with croutons or crackers.




17/05/2018

Stuffed sweet potatoes - an idea for minced beef


I often prepare a tomato sauce with minced beef at home - it's perfect for lasagne, spaghetti and other pasta. This time I used it as a stuffing for sweet potatoes. Everybody loved them!!!

Ingredients:

  • 300g minced beef with low fat content (I used 15%)
  • small onion
  • clove of garlic
  • salt, pepper, sweet pepper, hot pepper, basil
  • 200g tomatoes from the can
  • 4 small sweet potatoes
  • a teaspoon of butter


Method:

Cook the sweet potatoes - it takes about an hour (depending on the size). Leave to cool and then cut in half. Take the middle of potatoes out. Mash with butter. Add salt and pepper, put into the piping bag.
On a teaspoon of oil or olive oil, fry the finely chopped onion and then the garlic. Pour the tomatoes and add the minced beef. Cook until the sauce is reduced. Seasoning to taste. Stuffed the potatoes with this sauce. Squeeze the sweet pure on top. Bake in the oven (about 15 minutes)





11/05/2018

5 ingredient salad - grapes, walnuts, chicken, coriander, greek yogurt.


The perfect salad to use chicken breasts from dinner. It is not boring because it contains sweet grapes and crunchy nuts. It fits well as barbecue salad or healthy lunch.

Ingredients:

  • 200g chicken
  • 150g red grapes
  • 3 tablespoons chopped parsley
  • 3 tablespoons of chopped walnuts
  • 200ml of Greek yogurt
  • salt, pepper

Method:
Diced leftover chicken. If you do not use leftovers from dinner, marinate chicken in lemon zest and garlic. Bake in parchment, steam or grill. Cut grapes in half. Chop the nuts and parsley. Mix all ingredients.