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




07/09/2017

Roasted corn, idea for a tasty dinner.


Corn reminds me of the end of the summer. Corn contains about 86kcal / 100g and is a good source of B vitamins, thiamine, niacin and folate. You can add your favourite spices (I add some chillies) and cheese. Cheese makes this meal nutritious and have good balance between carbohydrates, proteins and fats. Instead of yellow cheese, you can use feta cheese. It can be crushed immediately after baking

Ingredients:

  • 4 corn cobs
  • 50g of yellow cheese
  • chilli, salt
  • watercress


Method:

Cook the corn until it soften. Sometimes it takes 15 minutes sometimes an hour. Then place on a baking tray and sprinkle with spices and grated yellow cheese. Cook until cheese melts. In the end sprinkle with herbs.



23/08/2017

Peach - coconut ice cream. Super snack for hot days and low calorie dessert.


The sweetness of the dessert depends on the peaches. If they are ripe and sweet do not add extra sugar. I like such quick desserts. As a busy mom I would strongly recommend :-)

Ingredients:
200ml of coconut milk light
tbsp desiccated coconut
2 peaches (sweet and ripe)

Method:
Mix all ingredients. Put the mixture it to the molds and freeze.



21/08/2017

Radish leaves pesto, spicy and original addition to pasta, meat dishes or fish.


Every time I bought radish I had to throw away a bunch of leaves. On the blog www.veganbanda.pl I found a super recipe for pesto, which turned out to be very original. I slightly modified it because I did not have yeast flakes. Spicy pesto or sauce can be used as a additive to meat dishes such as grilled or fish. We can also prepare pasta with pesto.

Ingredients:
A bunch of radish leaves
4 tablespoons sunflower seeds (roasted)
4 tablespoons olive oil
juice and zest of half a lemon
3 garlic cloves
salt pepper

Method:
Toast the sunflower seeds in a dry pan and set aside to cool. Zest the lemon and squeeze the juice. Mix all ingredients.



18/08/2017

Avocado chocolate mousse. Healthy and sweet dessert.


No milk, no eggs and very creamy and chocolate. I really did not expect so great taste and consistency. The avocado contains a lot of fat but we do not worry about it because these fats will bring us many benefits. Even on a slimming diet it is worth to eat this fruit. Studies have shown that people who consumed half a day of avocados had lower BMI than those who avoided it.

Ingredients:

  • 2 ripe avocados
  • banana
  • 2 heaping tablespoons of cocoa powder
  • heaping teaspoon of honey

Method:

Cut avocado in half, remove the pit. Blend avocado and banana with a fork and then mix all the ingredients. Put in to nice glass and place in the fridge for at least an hour.



15/08/2017

Mexican style, giant couscous - my favourite casserole


Giant couscous is my new discovery. When I found out you can buy wholegrain I was in heaven. To prepare this casserole you don't need giant couscous, you can also use normal. However, these large balls have a super texture and make the dish becomes very original.

Ingredients:

  • 200g giant couscous (wholegrain)
  • Red pepper
  • Yellow pepper
  • Red onion
  • 2 garlic cloves
  • can of tomatoes
  • A tin of red beans
  • a can of corn
  • Smoked peppers, sweet peppers, chillies, salt, pepper
  • Fresh coriander
  • A spoonful of rapeseed oil
  • 200g  cheese

Method:

Fry finely chopped onion and then the garlic. Add the diced peppers and fry for a moment. Pour the tomatoes and cook until the sauce is slightly thickened. Finally add beans and corn. Mix with cooked couscous. Put into a casserole dish. Sprinkle with cheese and bake about 20 minutes 180 ° C



25/07/2017

Wholemeal tart with pear and camembert. Good idea for lunch or dinner with friends.

I don't know how you but I love tarts. I also think they are quick and very easy to prepare. 

Ingredients for pastry:
  • 150g wholemeal flour
  • egg yolk
  • 75g butter
  • 2 tablespoons of cold water
  • salt

Ingredients for the filling:
  • 100g camembert
  • pear
  • 2 eggs
  • 100ml of milk
  • nutmeg
  • pepper

Method:
Pastry: kneat all the ingredients. Roll it and put in a baking dish and place in the refrigerator for at least half an hour and preferably overnight. Then bake it in the oven (20 minutes 180 ° C)

Then mix the eggs with milk and spices. Pour on the baked pastry. Spread the pieces of cheese and pear on the top. Bake fo another 30 min.


23/07/2017

Apricot and millet custard. Great pudding for children and adults


Creamy apricot custard. Good choice for pudding for children or adults. I regret that I did so little. Sweetness of custard depends on the apricot. If they are ripe the dessert will be sweeter

Ingredients for 4 servings:

Millet grain (half a glass)
8 apricots + 2 to decorate
A glass of normal or vegetable milk.
2 tablespoons of honey
spoon of butter

Method:

Cook millet grain in water (ratio of 1 to 2). Let stand to cool. Melt butter in a saucepan and add chopped apricots (I did not peel them). Mix together all ingredients (millet, apricots, honey and milk) to make a smooth custard. Served decorated with apricots and dessicated coconut.




17/07/2017

Veg lasagna - gluten-free, dairy-free, low carbohydrate.


Food intolerance and food preparation for people with allergies may seem to be problematic. Sometimes you may not have an idea what to prepare to eat. It is important that this diet should be tasty and wholesome. I hope this recipe will help people who are struggling with lactose intolerance, cow's milk allergy or celiac disease




12/07/2017

5 ingredients beetroot and millet salad. Delicious and healthy choice for lunch.


Due to the fact that I have no time I love dishes that are nutrition and do not take long to prepare. It is big challenge for me to take care of my little girl, creating new dishes and posting them in here and trying to register in HCPC (Health and Care Professions Council). I send my application form in March and a month ago I got the answer that I need to provide additional information. Syllabus or curriculum is essential to provide to compare the curriculum in the UK with the Medical University of Poznan. It was extremely difficult because my university does not have a syllabus in English. Therefore, most of the "spare time" spent on preparing documents. Anyway 3 days ago I sent additional information and we will see if that will be enough.

Ingredients:
4 small beetroot (cooked and peeled)
Half a cup of millet
Parsley (3 sliced spoons)
Small red onion
4 tablespoons of sunflower seeds
pepper

Method:
Cook millet in water 1 to 2. You can rinse it with water first. Set aside to cool. Finely chop onion and grated beetroots. Chop parsley. Mix all ingredients, season with pepper.




10/07/2017

Smoothie à la carrot cake, wholesome and delicious


Smoothie for breakfast or lunch is a good option, but it is worth taking care to include all the nutrients (protein, fats, carbohydrates). So adding milk, yogurt or nuts might be a right thing to do. At first I was a little afraid that smoothie would not be smooth because or nuts and raw carrots. However, it was very easy to mix it and make a delicious creamy smoothie.

Ingredients for 2 servings:
  • 2 medium sized carrots
  • 200 ml of Greek yogurt
  • teaspoon of desiccated coconut
  • 2 walnuts
  • A teaspoon of honey
  • Cinnamon, ginger, nutmeg, turmeric


Method:
Grate the carrots. Chopped nuts and mix all ingredients.