Chocolate brownie made from beans. Without main 14 allergens.

If you suffer from food intolerance or food allergies this cake could be suitable for you. Its egg, diary and gluten free. Those ingredients has been replaced by beans, bananas and cocoa powder. The cake is very chocolatey and goes perfectly with forest fruits, e.g. raspberries or blackberries

Ingredients:

• 2 cups cooked beans
• 2 bananas
• 4 tablespoons of honey
• 4 tablespoons of cocoa
• half a cup of rapeseed oil
• 2 teaspoons baking soda

Method:

Put all ingredients in container / pot and blend everting together into a smooth mass. Grease the tray and fit the baking parchment inside. Put the mixture into a small tray and bake 30 minutes at 180ºC. Finally, sprinkle with chocolate dots.

Sauerkraut soup, low calorie (only 250 kcal per serving)

Soups are for me (especially as a mother) an ideal option for a warm dinner and a portion of vegetables. I usually prepare a little more (2l pot) to save time and have lunch or dinner for 2 days. I store the soup in the fridge and reheat only the amount needed to minimise losses of vitamin C and live culture bacteria (sauerkraut). Today I prepared souerkraut soup, which is low calorie, full of vitamin C and full of vegetables. You can easily buy sauerkraut in ecology shops, good green groceries or polish shops. Hope you will enjoy the sourness.

Ingredients:

• 5 medium-sized potatoes
• 2 small carrots
• parsley
• a piece of celeriac 
• 250g sauerkraut
• large onion
• 3 garlic cloves
• tablespoon of rapeseed oil
• chicken leg
• 3 bay leaves, salt, pepper

Method:

Finely chop the onion. Heat oil in a medium-sized pot and put onion in. Then add chopped garlic. Fry until the onion is lightly browned and soft. Pour boiling water over and put the chicken leg in. Add bay leaves and cook for about 30 minutes. At this time, peel and dice the vegetables. Drain the sauerkraut from juice or leave if you like very sour soup. Cook until the potatoes are soft (about 15 minutes). Finally, add cabbage (sometimes it's good to chop the cabbage, because the pieces may be large or long) and season to taste. You don't have to cook anymore. Enjoy !

Chicken curry, tasty idea for chicken fillets.

Chicken fillets are used quite often as main meal options. No wonder, it's lean with low fat content, it is a source of protein, B vitamins, zinc magnesium and potassium. Unfortunately, because it is prepared so often, it can get boring. So why not try aromatic and creamy curry? 

Ingredients:

• 2 medium-sized onions
• 4 garlic cloves
• 2cm ginger
• madras curry spices (ground coriander, cumin, a teaspoon of mustard, a pinch of cinnamon, cardamom, chilli, pepper)
• 2 carrots
• 800g canned tomatoes
• 400ml coconut milk
• 800g chicken breasts

Extras:

• rice
• naan bread
• poppadoms

Method:

Chopped onions, garlic and ginger. Add a little bit of oil into pot and fry them until soft. Add tomatoes and chopped carrots. Add all the spices and cook for 20 minutes. Blend it to make smooth puree.  Add chicken and simmer for an hour. Finally, add coconut milk and salt. Mix thoroughly. Serve with your favourite extras. 

Kefir, pineapple and banana - easy to make probiotic smoothie.

Live bacterial cultures can be found in many products e.g. kefir. Unfortunately, most people do not like the natural taste of kefir, I tried to give it to my 3-year-old child but failed. She prefers fruity and sweet options. So I mixed kefir with banana, honey and pineapple. It is important to cook or add pinch of salt to pineapple before mixing, this will reduce its bitter taste. Pineapple has bromelain enzyme which contributes bitter taste. For the same reason after eating pineapple we feel burning sensation in the mouth, or the jelly won't set.

Ingredients:

• pineapple
• 1l of kefir
• banana
• 2 tbsp honey

Method:

Peel and dice the pineapple. You can lightly cook it in a pot or microwave. You can also skip heat treatment and lightly salt it. Then transfer to a container in which you will mix. Add kefir, banana and honey. Blend it (you can mix it with a few ice cubes).

Quick cream of butternut squash, carrot and ginger

Did you know that ginger can reduce muscle soreness caused by exercise? Research (link) carried out in 2010 among 74 people taking 2g of ginger per day (raw or cooked) for 11 days reduced post-workout muscular pain. These activities are thought to be mediated by ginger's anti-inflammatory properties. So what can we prepare from ginger, to not eat it raw? :-) Maybe delicious and warming creamy soup.

Ingredients:

• small butternut squash
• 5 carrots
• parsley
• onion
• 3cm ginger
• 3 garlic cloves
• tablespoon of rapeseed oil or olive oil
• 3 bay leaves
• 100ml coconut milk
• salt, pepper, nutmeg, cinnamon

Method:

Fry the finely chopped onion, garlic and ginger using olive oil or rapeseed oil. Fry until the onion is soft. Then add peeled and chopped vegetables. Pour water, add bay leaf and cook vegetables until soft. Take the bay leaves out, add the spices and coconut milk and blend it.