Porridge a la Pina Colada - a delicious breakfast rich in beneficial fiber

I do not know about you but for me the combination of coconut and pineapple is incredible. The taste reminds me of holidays, sand underfoot and the sound of the sea. I try not to use these products too often, because I'm afraid that I get tired. Additionally it is known health effects of pineapple, which suppresses the infection because it contains an enzyme - bromelain. Further improves digestion, helps dissolve blood clots and is beneficial in preventing osteoporosis and the healing of fractures because it contains a lot of manganese. Also antibacterial and antiviral!!!

Ingredients:

• Half a cup of rolled oats
• Half a glass of pineapple juice
• 2 tablespoons of desiccated coconut
• 2 tablespoons wheat bran
• 4 tablespoons pineapple cut into smaller pieces

Method:

Boil the rolled oats in pineapple juice for about 5 minutes. Add the desiccated coconut, wheat bran and pineapple and cook for another 8 minutes until all thickens. In the end you can sprinkle porridge with chocolate chips.

Savoury rocket sponge cake with fried egg, tomato and garlic sauce - high protein breakfast

Savoury sponge cake made mainly of eggs, so you can use it instead of bread. With this eggy sponge you can make nice sandwich with egg, tomato and garlic sauce. Such a high-protein meal can be enjoyed for breakfast, lunch or dinner.

Ingredients for sponge cake with rocket:

• 4 eggs
• tablespoon flour
• a handful of rocket
• salt, pepper, nutmeg

Additionally:

• 2 eggs
• a handful of rocket
• tomato
• 100ml natural yoghurt
• clove of garlic
• salt pepper

Method:

1. Separate egg whites from yolks and beat it with mixer. Add salt and pepper. In a separate bowl, blend together the egg yolks and rockets (use blender or mixer). Pour into beaten egg whites, and add a tablespoon of flour. Gently mix together with spatula. Transfer mixture to a baking paper greased with oil and bake for about 10-15 minutes at 190 ° C until nicely browned top. After removing from the oven is best to immediately transfare the sponge on the board and pull the baking paper. Later, it may be quite difficult to take it off.

2. Fry the eggs in the pan. Cut tomato into slices. Finely chopped garlic, stir in the yoghurt and season with salt and pepper.

3. Make a sandwich. Lightly brush both sides with garlic sauce, sprinkle with rockets, lay off the egg and tomatoes inside.

Stew vegetables baked under cheese crumble. Very healthy idea for dinner.

Stew vegetables as courgette, onions, tomatoes and red beans all baked under tasty cheese crubmle. Very quick to prepare and healthy at the same time. Courgette is a mild in taste, easy to digest vegetable. It is valued for its high nutritional properties. It contains potassium, iron and magnesium, and vitamins A, C, K, PP and B1. Also it does not accumulate in the heavy metals. In addition, vegetable deacidification body and positively affects the digestive process and therefore is recommended by problems with hyperacidity.

Ingredients for the stew:

• 3 courgettes
• large onion
• 2 cloves garlic
• can of red beans (250g)
• 2 cans of tomatoes
• 2 tablespoons oil
• sweet pepper, ground cumin, salt, pepper

Ingredients for the crumble:

• 50g cheese
• 1.5 cups of oatmeal
• 2 tablespoons whole-wheat flour
• 80g butter (room temperature)
• salt pepper

Method:

1. Fry french chopped onion for few minutes then add finely chopped garlic and fry it for a little bit (2 minutes). Add courgette cut into cubes and fry, stirring frequently. When the courgette become tender pour over tomatoes and cook gently until the liquid has evaporated. Season to taste with a fair amount of sweet pepper, ground cumin, salt and pepper. Finally, add red beans and mix thoroughly.

2. Crumble is simple to prepare. Just mix all ingredients, rub between the fingers until all components are mixed.

3. Pour vegetable stew to dish greased with butter. Sprinkle with crumble. Bake about half an hour at 180 ° C until  top is nicely golden brown.

Baked celeriac - healty Sunday roast

How about if we can roast vegetables instead of meat? I mean roast meat is also nutrition and have plenty of protein but if we really care about our weight or we have heart problems, hypertension why wouldn't we try to roast celeriac?

Ingredients:

- 1 large celeriac
- 2 tablespoons olive oil
- 2 tsp of nutmeg
- 1 tsp of cinnamon
- 0,5 tsp of salt
- 1 teaspoon of cumin
- ground pepper

Method:

Celeriac should be thoroughly washed. Brush is very useful to do it. Then rub the spices (salt, pepper, cumin, nutmeg and cinnamon) and pour olive oil. Wrap tightly in aluminum foil and bake for about an hour at 180 ° C.

Jacket potatoes with curd cheese

Jacket potatoes with curd cheese is a healthier version of jacket potatoes with cheddar cheese. It consists potatoes of course cooked in skins and appropriately spiced curd cheese. Cheese can be prepared in many ways but the most important is the curd - it must be the best quality. It is better not to use low fat curd because the less fat curd cheese have, the less your body absorb calcium.  Be sure to add to it cream and finely chopped onion. Season with salt and pepper. There are many variations you can do. For example, you can do it from cottage cheese, ricotta or other white cheese. Instead of cream you can add yoghurt or instead of onions add finely chopped chives. This dish is healthy because it is easy to digested, doesn't contain as much cholesterol as cheddar cheese and have plenty of calcium.

Ingredients (4 servings)

• jacket potatoes (1 large potato per person)
• best quality curd cheese (400g)
• large onion
• cream (100ml)
• salt and pepper
• butter to serve
• tablespoon of oil

Method:

Cook potatoes about 45 minutes (depending on size) until soft. Grease each potato with oil and put in the preheated oven for about 15 minutes. During this time, you can prepare curd cheese. Chop onion into small cubes and pour boiling water. After 3 minutes strain through a sieve and allow the water to evaporate. Mix with curd cheese, sour cream and salt and pepper. I served it by cutting potatoes crosswise, then pressed on each side of the bottom so they opened. At the top I put a large number of curd cheese.

A healthier version of American pancakes with cranberries and cinnamon

Who doesn't like pancakes? Everybody loves them. Unfortunately they are not quite nutrition. That is why I have changed recipe to create healthy high in fibre pancakes with dry fruit as cranberries. Perfect for cold morning or on christmas time. Amazing taste and smell.

Ingredients:

• cup dried cranberries
• cup of jumbo whole rolled oats 
• teaspoon of baking powder
• a glass of milk
• 2 eggs
• 2 tablespoons flour
• teaspoon cinnamon
• pinch of salt
• oil for frying

Method:

Place all ingredients in a high bowl and blend it with mixer. Dough will not be very smooth. You should see small particles of cranberry and oatmeal in it. Preheat the frying pan (not too high because pancakes will burn quickly) Pour a little oil on it and with a spoon apply a small amount of dough. Cook on one side for about a minute and then using a spatula flip it over and cook another half minutes. Ready reload the paper towel that has absorbed the excess oil.

Surprisingly delicious chocolate beetroot cake with cinnamon crumble

I really like to use vegetables as an ingredient in cakes. I have less guilt eating such rarities. However, you must be careful not to overdo it - and it is quite hard, because the cake is delicious. This cake is also  a good source of iron, zinc, phosphorus and B vitamins.

Ingredients:

• 250 g of cooked beetroot
• 200g dark chocolate
• 150 ml of rapeseed oil
• 2 eggs
• 150g brown sugar
• 300g plain flour
• teaspoon of baking powder
• pinch of salt
• teaspoon cinnamon

For the crumble:

• 100g butter
• 100g sugar
• 150g wheat flour
• 50g cocoa powder
• teaspoon cinnamon

Method:

Cut beetroots into smaller pieces and blend it with oil, eggs and sugar. The colour will be very pink. Add remaining ingredients (melted  chocolate, flour, baking powder, salt, cinamon) and thoroughly mixed it all. Pour dough into a greased cake baking mold and baked for 15 minutes in 180°C. At this time you can prepare chocolate crumble. Mix together butter, sugar, flour, coco powder and cinamon.  I wiped the butter with the flour, added sugar, cocoa and cinnamon. Lightly baked dough sprinkle with crumble and bake for another 30 minutes until the top has browned nicely.

Noodles from courgette with fried egg - fast and healthy dinner

This recepie is very quick to prepare. Containing mostly vegetables - courgette, onions and garlic. Just peel courgettes with vegetable peeler to form thin strips. Fry it shortly because we want courgettes retained crispy in addition we don't have as much vitamin loss.

Ingredients (2 portions)

• 2 medium courgettes
• large onion
• 2 cloves garlic
• 2 eggs
• 2 tablespoons oil
• salt, pepper, nutmeg

Method:

In a frying pan, fry the chopped onions. When nicely browned, add crushed garlic. Peel courgettes to form thin strips like pasta tagliatelle. Put into pan and fry until slightly softened. Do not leave it too long in the pan because it gets soggy. Season to taste with salt, pepper and nutmeg. Put onto a plate and in the same pan fry the egg. How simple is that?

Very healthy and low-calorie snack - hummus with vegetables.

A clever snack, made mainly of vegetables. Very easy to prepare, does not require much time. Perfect for snacking during lazy evenings or lunch. We can supplement vitamins and minerals intaking a relatively low portion of calories.

Ingredients:

• 400g canned chickpeas
• 1 tablespoon tahini paste
• clove of garlic
• onion
• 3 tablespoons Greek yogurt
• lemon
• tablespoon oil
• salt and pepper

Additionally:

Carrots, peppers, cherry tomatoes, mange tout, young corn, celery, broccoli, cauliflower, cucumbers, radish or any other baby vegetables.

Method: 

On tablespoon of oil fry the finely chopped onion and garlic. Set aside to cool. Drain the chickpeas.  In a blender, place all the ingredients: chickpeas, tahini paste, fried onion with garlic, yogurt and juice of half a lemon and blend it. Season to taste with a pinch of salt and pepper.

Serve with a variety of vegetables.

Low-calorie porridge

Porridge is the perfect idea for the first breakfast - especially during autumn or winter. Very warming and in this recepie low in calorie and high in dietary fiber. Remember that when you consume a large amount of fiber you should also drink plenty of water. With this combination, you will fill longer replete which prevent evening snacking.

Ingredients (3 servings)

• 3/4 cup jumbo whole rolled oats (100g)
• glass of milk semi-skimmed
• glass of water
• 2 teaspoons of flaxseed
• teaspoon of honey
• spoon yogurt
• tablespoon chopped walnuts
• pear
• cinnamon

Method:

Cut pear into eighths and place on a baking tray. Put in the oven at 200 ° C for about 10 minutes. Jumbo oats and flaxseed cover with water and cook over low heat for about 2 minutes. Then add the milk and cook another 3 minutes. When the porridge starts to thicken, remove from heat and let stand, covered, for another 3 minutes. Mix the cinnamon and honey. Pour into a bowl of porridge, place the pear, pour yogurt and sprinkle with chopped walnuts. One serving has about 250kcal.

It is better to use jumbo oats because they have much more fibre then regular one

Idea for healthy and easy lunch

To school, to work for lunch usually we take sandwiches, crisps or some unhealthy snacks. How about lunch in a jar? You can add to it your favorite cereal, yogurt and fruit. Stacked layers look very appetizing. We do not need to worry that something will fall apart or pour out because the jar can be closed. I'm all for it.

Ingredients:

• cottage cheese (200g)
• strawberries (150g)
• jumbo whole rolled oats (2 tablespoons)
• 2 tablespoons honey
• 2 tablespoons of mixture of dried fruits and nuts

Method:

Jar and cap wash thoroughly. You do not want your lunch smelled like pickles or olives :-) At the very bottom lay off a tablespoon of dried fruit with nuts and a little strawberry. Then half of the cottage cheese mixed with honey. Later, a spoonful of oatmeal, sliced strawberries, the rest of cottage cheese. At the top lay off the rest of the mixture of fruits and nuts. You can decorate a whole meal with strawberries.

Poached egg on yellow pepper - an idea for a unique breakfast

I really like poached egg in combination with other additives. After slicing the yolk spills creating a delicious sauce. This breakfast is not only healthy but also looks very sophisticated and exquisite. Maybe someone will serve it in the morning for breakfast in bed?

Ingredients:

• 2 eggs
• teaspoon vinegar
• small onion
• yellow peppers
• tablespoon butter
• sweet peppers (seasoning), salt, pepper
• bread (preferably dark, whole grains)

Method:

Chopped onion and fry it on butter. Then add the diced peppers and fry it for about 5 minutes, season to taste with salt, pepper and paprika. During this time, you can prepare eggs. In a small saucepan, boil water. When it begins to boil reduce the heat so the water is not bubbling. Add vinegar to the water and stir gently with a whisk. Break the egg very close to the surface of the water. Stir the egg very gently. The egg should be ready in about 3 minutes.

The whole dish arrange as a pyramid. Bread - pepper - bread - pepper - egg.

Roasted turkey - how to make it juicy and tasty

Turkey is a very lean meat. It contains a low level of fat so that after baking can be dry. Moreover turkey breasts are very large which may result in their center as tasteless. To prevent this, we can:

• insert meat into the brine day before (tablespoon of salt per liter of water)
• bake 70 minutes at 200°C for each kg (that is, as we have one breast 2,5kg we have to bake it less than 3 hours. If you have two breasts as I did not increase the time up to 6 hours just bake it the same time (breasts are arranged next to each other)
• Pull the skin on the turkey breast and attach it to the meat using toothpicks. The skin will prevent the drying out of meat.
• Rub the turkey before roasting with spices eg. Hot peppers and pepper or garlic and lemon or any kind of marinade.

Ingredients:

• turkey breast with skin 2x2,5kg
• 2 lemons
• head of garlic
• pepper
• 4 tablespoons of salt
• 4 liters of water

Method:

Put the turkey in to the brine day before roasting. The next day, drain the water, dry the meat and rub it with crushed garlic, lemon zest and pepper. Attach toothpicks to the skin and meat so that it does not dried out during baking. Remember, the skin shrinks during baking so you should be done this very carefully. Put in the preheated oven (200°C) for 3 hours. If the meat is too much scorch cover them with aluminum foil.

After baking, let stand the meat for about half an hour. If you start to cut immediately after baking, the meat will be throb to pieces - not what we want.
Additionally, you can prepare the sauce with the juices that leaked from the meat by adding corn flour.
I served turkey with cranberry sauce, roasted potatoes, mashed potatoes, carrots and fine beans.

High-protein breakfast

A recipe for people who want to build their muscle mass - baked tomatoes with eggs and cheese. It is a good idea for high-protein breakfast. Also interesting use of boiled eggs.

Ingredients:

- 2 eggs
- 2 tomatoes
- 3 tablespoons grated cheese
- salt, pepper

Method:

Boil the eggs. Cut tomatoes into thick slices (about 4), and put some salt and pepper. On top place the sliced egg and sprinkle with grated cheese. Bake in the oven until the cheese is melted (about 10 minutes).

Vegan cabbage burger

Delicious vegan burgers with cabbage without eggs or other ingredients of animal origin. It is important for a good season the main ingredient - cabbage, as a whole can come out a little flavourless. That's why I used a lot of spices: garlic, turmeric, chlli, basil and salt and pepper. In addition, baked potato wedges.

Ingredients:

- half a small cabbage
- large onion
- 5 garlic cloves
- teaspoon of turmeric
- teaspoon of dried basil
- half a teaspoon of chilli
- salt and pepper
- tablespoon of rapeseed oil
- 5 heaped tablespoons flour

In addition:

- potatoes for chips
- salt and pepper
- buns for burgers
- a few leaves of lettuce
- mustard

Method:

Finely chop the cabbage and cook in a small amount of salted water. Cook until soft. Then strain and allow to cool. During this time pan fry the finely chopped onion and garlic. Add chillies and the rest of the spices. Stir in cabbage and flour. Fry the chops on greased pan. Chops come out very delicate. Leave them on each side while frying for about 5 minutes. When they are nicely golden brown will be easier to turn it over.
Potatoes cut into wedges and season with salt and pepper and dredge in rapeseed oil. Put on a baking tray and bake for about half an hour at 200 ° C
Cut burger bun in half and put in the oven. Then smear it on each side with mustard. Put cabbage chop and lettuce inside. Serve with potatoe wedges. Bon Appetit!

Sugar-free muffins for diabetics.

It is known that diabetes in their diet must be very careful with sugar. Especially when it comes to baking or other sweets. I baked banana muffins without sugar, but remember that not only sugar contains carbohydrates. These are also in bananas and a little bit in almonds. Therefore, caution anyway :-)

Ingredients for muffins (12 pieces)

- 170g butter
- 3 eggs
- 2 bananas
- 160g ground almonds
- teaspoon of baking powder
- vanilla essence

Additionally:

- 100g butter
- 2 tablespoons of sweetener
- bananas for garnishing
- lemon juice

Method:

Mash the butter until smooth and fluffy. It will take about 10-15 minutes. Adding the one egg at the time of mixing. Mash the bananas with a fork and add a mixture of eggs and butter together with ground almonds, baking powder and vanilla essence. Put into molds and bake about 25 minutes at 180 ° C.

I decorated cupcakes with mixed butter and sweetener. I put on the top bananas sprinkled with lemon juice. This will prevent them from darkening.