16/12/2020

Chocolate orange chia pudding. Delicious breakfast or dessert.

 


It feels great when you go downstairs for breakfast and delicious treat waiting for you. You can prepare the chia pudding the day before and put it in the fridge - the seeds will absorb milk the pudding will be thicker. It is a good option if we have little time in the morning

Ingredients:

  • 1/4 cup of chia seeds
  • 3/4 cup of milk (cow's or plant based)
  • heaped teaspoon of cocoa powder
  • spoon of honey
  • orange
  • dark chocolate (85% cocoa)

Method:

Put chia seeds into a bowl and mix it with milk. Add liquid honey and cocoa powder. Mix thoroughly. Stand for a few minutes and stir again. Wait until seeds absorb milk and pudding become thicker. Pour into the glass in which you will serve. Set aside in the fridge for at least 2 hours. Serve with orange slices and chopped dark chocolate.






09/12/2020

Consuming over 30 different plant-based products a week has a beneficial effect on our microbiota.

 


Now we know that our microbiom determines our health. In 2012, a project co-created by the American Gut Project, Earth Microbiome Project and the Human Food Project was created to investigate the types of microbes inhabiting the human body. By 2017, 15096 samples from 11,336 people were collected. The main group of respondents were Americans (n ​​= 7.860) followed by the British (n = 2.518) and Australians (n ​​= 321). The focus was on healthy people, aged 20 to 69, with a BMI of 18.5-30 kg / m2, who were free from diseases such as IBD, diabetes, and who had not taken antibiotics in the last year.

Collected data has showed that it was not the type of diet itself (vegan or unrestricted diet) but the variety of plant-derived products consumed that influenced the diversified intestinal microflora. People who consumed more than 30 different plant-based foods during the week had a more varied flora than those who consumed only 10 or less. This is one of the reasons that a diet containing different types of dietary fiber and resistant starch is likely to support a more diverse microbial community. Diversity acts as a protective trait that helps the intestines to prepare for stressful situations such as antibiotic therapy, stress, dietary stressors and infections

What can we count as plant products? Vegetables, fruits and also seeds, grains and nuts. What is our diet like today? Do we care about diversity in our busy lives? Do people who live alone have a harder to achive this? Dear friends, I encourage you to reflect on this research.


An idea for a dish that contains 8 vegetable products - pasta with vegetables and nuts: pumpkin, kale, tomatoes, onions, garlic, parsley, peanuts, pasta, olive oil

Ref:McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018; 3 (3): e00031-18.

24/11/2020

Red cabbage - how to use if for children to like it


5 servings of vegetables / fruit a day, this famous slogan seems prosaic. However, children are often used to certain foods and sometimes will try new ones with hesitation and very often doesn't like it. Red cabbage, how to serve it? I have tried with coleslaw - not touched, the cabbage rolls too - a lot of effort and all ended in a fiasco. I tried to make cabbage fritters inspired by recipes for babies and serving dishes using the BLW method. It was a success!

Ingredients:
  • a small head of red cabbage or half a medium-sized cabbage
  • onion
  • 6 tablespoons of flour of your choice
  • 3 tablespoons of breadcrumbs
  • salt, pepper, fenugreek, ground cumin
  • egg

Method:

Grate the cabbage and onions on a cheese grater. Transfer to a pot and pour water over it. Cook until tender. Drain and cool it down (you can cook cabbage the day before). Then mix with the egg, spices, flour and breadcrumbs. Fry in a frying pan greased with fat (e.g. rapeseed oil). I served the fritters with fried egg.




16/11/2020

Buckwheat pancakes, delicious gluten free breakfast

I love breakfasts, especially sweet ones with lots of fruit. Recently I have found that my breakfasts have become monotonous and you probably know the diet should be as varied as possible. That's why I decided to make pancakes, mainly because of the children. They are small, easy to hold and can be served with your favourite fruit. It was a success. It was a bit to much for the three of us, so we took the rest on the picnic the next day.

Ingredients for about 16 pancakes:

  • a cup of buckwheat flour
  • a cup of milk
  • 2 eggs
  • banana
  • spoon of honey
  • a teaspoon of cinnamon
  • pinch of salt
  • a teaspoon of baking powder
  • as sides: natural yogurt and fruit

Method:

Buckwheat flour - you can buy it in organic shops. In a bowl or a pan mix all dry ingredients. Mash the banana with a fork and put it in a bowl. Add the remaining ingredients and mix thoroughly. Fry in a pan over medium heat on both sides. It is up to you if you use oil or not (for frying). Serve with yogurt and any fruit you like.






10/11/2020

Carrots - not only orange. Why is it worth eating carrots in other colours?


 

Carrots have always been one of my favourite vegetables. Maybe because they can be used in so many different dishes and they are sooooooo tasty. We can prepare practically anything from it. Soups, stocks, pancakes, gnocchi, fries, chips, juices, jams, oatmeal, cookies, carrot cake, salads. It is also delicious raw, without any processing. Perfect as a snack for adults and children (even the smallest ones - carrot sticks serving as a teether). Carrots are a rich source of vitamins A, B1, B2, B6, folates, potassium and copper.

Recently, in shops there is availability of non-orange carrots varieties. Is it worth eating such carrots? Yes of course. All types of carrots are good source of vitamins, minerals and fiber. However, the purple ones also include anthocyanins (antioxidants found in purple fruits and vegetables such as red cabbage, blackberries, and grapes). Anthocyanins, as antioxidants, help protect our body against oxidative stress, i.e. they support the natural defense mechanisms of human cells. It is believed that a diet rich in these substances can reduce the risk of civilization diseases. I am going to mention here a study conducted in the Korean population, which involved 923 people with colorectal cancer and 1,846 healthy people. The study classified vegetables and fruits according to color (green, orange / yellow, red / purple and white). High consumption of vegetables was associated with lower incidence of colorectal cancer in both women and men. However, in women, this incidence was less frequent, and in the analysis of the color of consumed fruits and vegetables, has shown that they were eating more of red and purple vegetables. Men more often used orange and white vegetables. (source)

Does a purple carrot taste different? It depends on soil it has grown. However, it definitely has the flavor of regular orange carrots.




26/10/2020

Yellow chicken curry - an aromatic recipe with lots of vegetables

Homemade curry is not that difficult to prepare, you just need to skilfully handle with spices. Curry sauces can be prepared a very large amount of vegetables. When blended they create a thick sauce. The main vegetables used in the sauce are butternut squash, carrots, and corn. They perfectly harmonise with aromatic spices and are a warming idea for lunch / dinner in this autumn time.

Ingredients for 6 servings:

  • 750g of chicken breast
  • butternut squash
  • 2 carrots
  • leek
  • 3 cob of corn
  • 200ml of coconut milk (canned)
  • 2 onions
  • 1cm of ginger
  • 4 garlic cloves 
  • half a teaspoon of turmeric
  • a teaspoon of fenugreek
  • a teaspoon of ground allspice
  • a teaspoon of ground cumin
  • a teaspoon of paprica
  • half a teaspoon of cinnamon
  • half a teaspoon of chilli
  • 3 bay leaves
  • 1 anise star

Plus your favorite sides, e.g. naan bread, papadoms, rice or couscous

Method:

In large pot fry the chopped onion, leek, ginger and garlic using a little bit of oil or olive oil. Fry until soft. Add the diced pumpkin and carrots. Pour the water over the vegetables only in 3/4 and cook for about 30 minutes. During this time, you can also cook the corn and dice the chicken. When the vegetables are soft, blend them and add all the spices: turmeric, fenugreek, allspice, sweet pepper, chilli and cumin. Blend. Add chopped chicken, bay leaves and anise. Simmer, covered, for about an hour. During this time, you can slightly cool the corn and separate the grains - use a knife for this. Finally, add the coconut milk. Stir together with the corn.





18/10/2020

Autumn dill soup with root vegetables. Perfect for people suffering from IBS, low FODMAP

 


Are you also more likely to eat soup on cold evenings? Especially in the autumn and winter period? They always warm me up and put me in a good mood. This dill soup with various root vegetables is not only delicious, but also simple and quick to prepare. Contains low FODMAP products.

Ingredients for 8 servings:
  • 1 kg of potatoes
  • 3 orange carrots
  • 2 yellow carrots (exchangeable for regular carrots)
  • 2 purple carrots (exchangeable for regular carrots)
  • 2 parsnips
  • a bunch of dill
  • 2 tablespoons of olive oil
  • 200ml of coconut milk
  • 1.7l of water
  • juice and lemon peel
  • salt, pepper, bay leaves

Method:

Peel and dice all root vegetables (potatoes, carrots and parsley). In a large pot, heat the olive oil and lightly fry the vegetables (soup will have a nicer color) Pour water, add bay leaves and cook until the potatoes are soft. Season with salt and pepper, add coconut milk, lemon juice and chopped dill. Stir well.


12/10/2020

Savoury muffins - an idea for a snack with vegetables. Perfect for children, even the youngest

 


Introducing solids can be tricky. Looking for new recipes, inspiration, worrying whether a given meal is healthy and has all the nutrients, finding time to prepare it, child's skills. Sometimes it is worth using recipes that can be prepared in larger portions and then freeze it. The capacity of a young child's stomach is equal to his fists. That is very small, so to prevent food waste - freeze it. The muffins came out delicious, I couldn't resist myself and ate most of it. They taste best fresh. I would say they are best when child has already some chewing skills as the muffins are moist and when the child squeezes them, they form lumps that are difficult to swallow. If I were to make an adult version (picnic or breakfast), I would add spices such as salt, pepper, nutmeg and chilli :-)


Makes 12 servings:

  • 2 eggs
  • a few broccoli florets (a glass - I used a frozen one)
  • a glass of peas (I used frozen)
  • a large carrot
  • chopped dill
  • 3 glasses of flour
  • half a cup of plain yogurt
  • half a glass of milk
  • 1/4 cup rapeseed oil
  • a glass of grated cheese (I used cheddar)
  • 1.5 teaspoons of baking powder

Method:

Grate the carrots on a fine-mesh grater. Pour milk, oil, yogurt into a bowl, add 2 eggs, broccoli (cooked) and peas and blend everything. Add the rest of the ingredients. Mix thoroughly. Grease the cupcake tray using oil and then lightly sprinkle with flour. Put the dough into moulds. Bake in an oven preheated to 180C for 30 minutes.








06/10/2020

Cream of carrot - a super simple recipe for a nutritious soup

 


Sometimes there is nothing left in the fridge, no chance to go to the shop, then I use what I have. Onions, garlic, ginger, potatoes and carrots are ingredients that last for long and I usually have them in my kitchen. You can tune it a bit by adding coconut milk, orange juice or tomatoes, but simple carrot soup also taste good from time to time.

Ingredients 4 portions

  • 800g of carrots
  • 200g of potatoes
  • 2 onions
  • 3 garlic cloves
  • 1cm of ginger
  • paprika, fenugreek, salt, pepper
  • 50ml of single cream
  • spoon of oil or olive oil

Method:

Fry the chopped onion, garlic, ginger in oil. When the vegetables are soft, add the chopped carrots and potatoes. Pour with water and cook until the vegetables are tender. Finally, season and add single cream. Blend.





28/09/2020

Chocolate millet pudding - an idea for a gluten-free / low fodmap breakfast or dessert

 


Recently, I was looking for inspiration for a breakfast or snack that would be perfect for low fodmap diet. We now know that it's not gluten that worsens IBS symptoms, it's fructans in grains. However, wherever fructans are present, there is also gluten. In stores we will not find food labeled - low in fructans. That is why people suffering from IBS and following the principles of a low fodmap diet, it is recommended to choose gluten-free food

Makes 4 servings:

  • half a cup of millet
  • 2 cups of lactose-free or plant-based milk
  • 4 teaspoons of cocoa
  • 20g of dark chocolate
  • 2 teaspoons of peanut butter
  • banana
  • 4 teaspoons of sugar
  • half a teaspoon of cinnamon
  • A method of preparing:

Method:

Boil the millet in water in the proportion of 1 to 2. That is, half a glass of millet per glass of water. You can do this the day before. I used the leftover millet from my dinner. Then put the millet, milk of your choice, sugar, cinnamon and cocoa into the pot. Cook until thickened. Add peanut butter, chocolate and banana. Blend everything. Transfer to the dishes in which you will serve




30/08/2020

Coconut and rhubarb chia pudding, nutritious and delicious breakfast

 We use rhubarb to make puddings. It is very sour and makes extraordinary desserts with a lot of flavours that you can't get bored with. I admit that preparing rhubarb is a little bit time consuming , so I often prepare a little more. Last time I've made a lot and used for the cake, porridge for a children etc. Coconut and rhubarb turned out to be a good combination and the whole thing was topped with crushed cocoa beans and chocolate. Delicious.

Ingredients for 2 servings:

  • 1/4 cup desiccated coconut
  • 1/4 cup of chia seeds
  • 1.5 cups of milk (cow or plant milk)
  • spoon of honey
  • chocolate (2 cubes)
  • 2 teaspoons of crushed cocoa beans
  • stewed rhubarb (about 150 ml)

Method:

Rhubarb: wash and chop. Transfer to a pot and cook over medium heat, stirring occasionally. Cook until the water evaporates and the rhubarb mousse becomes thick. I prepared the rhubarb the day before. I made a little more of it and used it for various dishes.

Pudding: heat the milk in a pot, add desiccated coconut and cook for about 10 minutes. Add seeds and set aside, mix every now and then so that the seeds do not stick together. While still warm, mix it with honey. Transfer to any cups or glasses. Place the rhubarb on top. Put in the fridge overnight. Serve with chocolate and cocoa beans




30/07/2020

Green curry with salmon, prawns and chickpeas - idea for fish meal



This green curry is an idea for a meal with fish and prawns. Additionally, full of vegetables and easy to prepare - you need only one pot to make it. Seasoned as you like so can suit even the smallest gourmets

Ingredents:

  • 500g of salmon
  • 200g prawns (I've used already peeled and pre-cooked)
  • a can of chickpeas (240g)
  • 2 onions
  • 4 cloves of garlic
  • 4 stalks of celery
  • 2 cm of ginger
  • a bunch of chives
  • fenugreek, cumin, coriander, cardamom, turmeric, salt, pepper
  • 200g of green beans
  • 150g of mange tout
  • 400 coconut milk light (can)
  • spoon of rapeseed oil


Method:
Using oil, fry finely chopped onion, celery, garlic, ginger, spices and chives in order. Pour water (just to cover the vegetables) and cook until the vegetables are soft. Pour in coconut milk and blend. Put pieces of salmon, prawns, chickpeas and vegetables - beans and mange tout into the cooking sauce. Simmer for another 15 minutes. Serve with your favourite toppings such as couscous, rice, papadoms or naan bread.





20/07/2020

Sorrel soup with hard boiled egg - idea how to use sorrel


When I was 10 years old I remember walking with my grandmother at her allotment picking sorrel. Then she would make sorrel soup with potatoes, bacon, egg and a lot of butter. Delish. I have done a slightly slimmer version but still tasty. It is quite sour so may not appeal to everyone. Sorrel is quite rich in vitamins A and C, but vitamin C dies at a high temperature, so eating this soup to increase your vitamin C intake makes no sense. It also contains smaller amounts of calcium, potassium, iron, magnesium and zinc. There is also a lot of confusion around oxalates, however occasional consumption has no negative effect on health

Ingredients:
  • 500g potatoes
  • big carrot
  • 2 stalks of celery
  • 2 onions
  • 4 garlic cloves
  • 4 bay leaves
  • spoon of butter
  • 50 ml single cream
  • 200g sorrel
  • 4 eggs


Method:
Fry the finely chopped onion and celery in butter. When they soften, add garlic and fry for a while. Pour water or broth (about 1.5l). Add diced potatoes and carrots and bay leaves. Cook until the potatoes are tender. Chop the sorrel and add when the vegetables are soft. Add cream, mix and bring to a boil. Serve with a hard-boiled egg.



16/07/2020

Courgette fritters - fried without fat



Vegetable pancakes or fritters can be prepared from various vegetables, e.g. carrots, cauliflower, sweet potatoes. Unfortunately, to make them crispy we fry them in a large amount of oil and these vegetables absorb it a lot. So, from a healthy, low-calorie vegetable, we create a fatty high-calorie meal. Below I give you an alternative to deep fried fritters.

Ingredients for 2 servings:


  • 3 small courgettes
  • small onion
  • 2 garlic cloves
  • 6 tablespoons of wholegrain flour
  • 2 tablespoons parmesan cheese (finely grated)
  • 2 tablespoons of chopped chives
  • salt, pepper, nutmeg


+ Greek yogurt or cottage cheese, radish to serve

Method:
Grate courgette, onions and garlic on a cheese grater. Add salt and put it on a sieve ale leave it fo 10 min. Squeeze it to drain excess water.  Transfer to a bowl and mix with flour, sesame and spices. Fry in a Teflon pan without fat. About 4 minutes on each side. Serve with Greek yogurt or cottage cheese and sliced radish. They taste good hot or cold