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!!!


  • 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


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


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


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


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?


- 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


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


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.


  • 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


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.