Quiche with stuffed pumpkin flowers.

Pumpkin flowers are edible and can often be found in Italian cuisine. I stuffed them with ricotta, rosemary with a hint of nutmeg. I prepared the traditional quiche but to create a healthier version you can use wholemeal flour to make wholemeal pastry.

Ingredients for the pastry:

• 100g butter
• 200g of flour
• yolk
• 2 tablespoons of cold water

Ingredients for stuffing:

• 8 pumpkin flowers
• 4 tablespoons ricotta
• rosemary, salt, pepper, nutmeg
• 3 eggs
• 200ml of full-fat milk

Method:

Pastry: Mix flour with butter, water and egg yolks. Roll out and put it in the baking tin (for me, quite small, 20cm). Put in the fridge for at least 2 hours. Then bake in the oven 20 minutes 180ºC.

Mix Ricotta with chopped rosemary, nutmeg, salt and pepper. Stuff pumpkin flowers with prepared cheese. Arrange on baked pastry. Pour the egg mixture with milk, salt and pepper. Bake another 30 minutes.

Tomato ragu with mushrooms and lentils - a wonderful recipe 100% vegan.

Ragu is an Italian meat sauce usually served with pasta. What we call bolognaise is known as ragu in Italy. I exchanged minced meat from traditional ragu for lentils and mushrooms. I think that the taste is very deep and expressive. Remember, however, to cook it on low heat for a long time - about 2 hours then it is the best !!!

Ingredients:

• 600g tomatoes
• 200g brown lentils (I used from the can)
• 100g mushrooms
• 2 onions
• 4 cloves of garlic
• oregano
• a teaspoon of sugar, salt and pepper
• 100g tomato concentrate
• 2 tablespoons of olive oil
• pasta 

Method:

Fry the finely chopped onion and then the garlic in olive oil. Add chopped mushrooms and fry them for a while. Add the chopped tomatoes and simmer until the sauce thickens. Add tomato paste, spices and lentils. Stir everything else for 10 minutes. Serve with your favorite pasta.

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.

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)

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

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.

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.

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)

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.

Craving something sweet? Apple and peanut butter - low-calorie snack.

This snack is ideal for people on a slimming diet. Tasty, low-calorie and filling thanks to the addition of peanut butter and linseed. It can also be a snack for all even children because it is simply tasty and certainly much better than highly processed snacks.

Ingredients:

• 2 apples
• spoon of peanut butter
• a teaspoon of linseed

Method:

Cut the apples into slices. Arrange on the plate. Peanut butter put into a bag. Make a small hole and squeeze peanut butter on apples. Sprinkle with linseed.

Parmesan carrot chips with a soft-boiled egg. Delicious breakfast idea.

Not everyone likes runny eggs. I love to dunk pieces of bread or vegetables in liquid yolk. Therefore, why not dip the cheese fries from the carrot?

Ingredients:

• 2 large carrots
• 20g grated parmesan cheese
• 2 eggs
• ground pepper
• 
  

Method:

Peel the carrot and cut it into chips. Lightly boil (5 minutes) Place on baking paper and sprinkle with grated Parmesan cheese and sprinkle with ground pepper. Bake until the cheese is brown (about 20 minutes)

Cook the eggs. (3 minutes from boiling, cool in cold water otherwise the yolk will be hard boiled)

Smoothie bowl with frozen banana, mango and pineapple. A fruit feast for the eyes + additional burning of calories.

This frozen smoothie is sensational. A real feast not only for the eyes but also for the taste. Creamy, melts in your mouth. It contain a lot of vitamins, made only from fruit. The temperature of the ice cream makes the body have to warm up. Homeostasis is something that our body needs to maintain, that is, a constant body temperature. When we deliver cold products, the body has to spend a certain amount of calories to warm it up. This is not a huge amount, but we are gaining something. It can be an ideal snack for people on a slimming diet.

Ingredients:

• banana
• half of mango
• 1/5 of pineapple
• for decorations (kiwi, mango, pineapple)

Method:

Cut the fruit into smaller pieces and put in the freezer for about 1.5 hours. Then mix all the ingredients. Serve with kiwi, pieces of mango and pineapple.

Meatballs wrapped in aubergine in rich tomato sauce. The idea for a delicious dinner. Tips how to avoid putting too much oil into aubergine.

Aubergine itself contains trace amounts of fat. Unfortunately, it can absorb a lot during processing. What to do to cook aubergine to be soft without putting lots of oil?At the beginning sprinkle aubergine with salt (both sides) and leave it for 5 minutes. Then use "fry light" - special spray or grease the pan with towel paper soak with oil. Then fry both sides. 

Ingredients:

• 2 aubergines
• spoon of oil
• 250g low-fat mince beef 
• small onion
• clove of garlic
• 600g of tomatoes from the can
• salt, pepper, basil

Method:

Slice the aubergine. Lay out on the board and sprinkle with salt. Leave for 5 minutes and then turn and salt again.

Finely chop the onion and fry it adding one teaspoon of oil. Add chopped garlic and lightly fried. Put into a bowl. Add minced meat and seasoning. Mix

.

Mix tomatoes with spices and pour into a casserole tray.

Fry the aubergine (both sides) on the pan using fry light or paper towel soak with oil.

Then form meatballs and wrap them in aubergine. Arrange in a casserole in which there is a tomato sauce. Bake it - at least one hour at 180ºC.

A delicious chicken idea - red vegetables soup with orzo pasta

I announce to all that this soup is my favorite. It contains a lot of complex flavors and  preparation is very fast. The soup contains a lot of vegetables, chicken and pasta, which is a bit like rice. Slightly spicy, with a hint of ginger and coriander. It was so nice that I think I will make it tomorrow once again.

Ingredients:

• 400g chicken breasts
• a glassfull of pasta (orzo)
• big red pepper
• big onion
• 2 cans of tomatoes (800g)
• 400ml of water or broth
• 2 cloves of garlic
• 1cm ginger
• fresh coriander
• tablespoon of olive oil
• salt, pepper, sweet paprica, hot paprica, nutmeg, turmeric
• possibly a lemon to be served

Method:

Cook the pasta in salted water and then cool it in cold water. In a large pot, warm up the olive oil and fry the finely chopped onion. Cut the garlic and ginger. Cut the pepper into cubes. Put chopped garlic, ginger and paprika in a pot and fry for at least a minute. Add the diced chicken and fry until the edges are cooked. Pour the tomatoes and water / broth and bring to boiling. Cook about 15 minutes. Season well. Mix with orzo. Sprinkle with fresh coriander. You can serve soup with lemon juice.

Roast vegetables, good for snacking or for healthy supper.

In healthy eating, I always follow one rule. It makes it easier for me to come up with recipes and cooking. At the beginning I choose a vegetable and think what I can prepare for it. What meat or cheese or other ingredient will match.  Thanks to that rule, I eat 5 portions of vegetables and fruit without any problems during the day. This time I prepared baked vegetables: carrot, parsnip and sweet potato.

Ingredients:

• 2 large carrots
• 2 large parsnip
• big sweet potato
• salt, pepper, chilli, ground cumin
• 2 tablespoons of olive oil

Method:

Peel the vegetables or if you like, leave the skin. Cut into chips. Season with salt, pepper, chilli and ground cumin seeds. Drizzle with olive oil. Put the baking paper over the tray. Add vegetables and put in the oven for about an hour (180ºC). You can stir after half an hour.

Lunch in 15 minutes. Butternut squash, mascarpone and pecan nuts penne.

To do something healthy, wholesome for the whole family, you don't have to spend the whole day in the kitchen. On Sunday we went swimming. On the way home I realized we have almost nothing in the fridge and we were very hungry. Fast cooking is achievable but you need to follow one rule. Think and decide what will take most time and what can you do in the meantime. That's why I cooked pasta first Then in the meantime I prepared sauce, mix together and the lunch was done in 15 minutes. And how to do it? You will find tips below in the recipe.

Ingredients (2 large portions, or 2 medium portions + a small for baby)

• penne pasta (200g) - I had lentil pasta 
• mascarpone (250g)
• onion
• 3 cloves of garlic
• 1cm ginger
• small butternut squash
• spoon of butter
• spoon of rapeseed oil
• salt, pepper, sweet pepper
• 2 tablespoons of chopped pecan nuts (remember that small children are better served ground nuts)
• 2 tablespoons grated parmesan

Method:

Cook the pasta. Stir from time to time, so it does not stick to the bottom of the pot.

In a large pot, melt the butter, add the oil and then finely chopped onion. When it softens add chopped garlic and ginger. Grate the butternut squash and fry it with onion and garlic. Stir until it softens. Add mascarpone and spices. Mix with penne.

At the end you can sprinkle with grated parmesan cheese and chopped pecan nuts.