Buckwheat in tomato sauce with pak choi - a delicious idea for buckwheat

 Are there any buckwheat lovers here? I often use buckwheat flour to make pancakes or waffles, but I forget about groats. Maybe I would use it more if have more ideas and recipes with them. I am a big fan of buckwheat with braised steak. However, I usually need quick recipes. My family liked it, although the children refused to eat pak choi (maybe next time - I do not lose hope). Buckwheat is a very good source of magnesium, iron, copper, zinc, manganese and B vitamins. Additionally, it has a high fiber content, which will surely appeal to our intestinal bacteria. I encourage you to try this super quick recipe, which is also gluten-free and low fodmap.

Ingredients:

• a glass of buckwheat
• 500ml of tomato passata
• 500g of ground beef (5% fat)
• 2 stalks of celery
• 3 carrots
• 2 parsley
• spoon of rapeseed oil
• 2 pak choi
• 2 tablespoons of sesame oil
• cheese (cheddar) 100g
• a bit of spring onion
• salt, pepper, oregano, bay leaf

Method:

Grate the celery, carrots and parsley using cheese grater. Heat the oil in a large pot and fry the vegetables for few minutes. Add the meat and then the tomato passata and mix well. Add spices along with the bay leaf and cook for about 10 minutes. Add add buckwheat and a glass of water. Cook until the buckwheat absorb all the liquids - about 10 minutes.

I other saucepan heat sesame oil and fry pak choi - literally 10 seconds on each side (please do not heat this oil too much - has a very low smoke point)

Put the cabbage, buckwheat in tomato sauce on a plate, sprinkle with cheese and chopped chives. Enjoy!

Vegan cabbage rolls with mushrooms and lentils in a delicious tomato sauce

 

This meal is full of vegetables and spices, therefore very tasty. With lots of garlic, onions and thyme - of course if you like it? This meal also contains a lot of fiber, so the creamy tomato sauce match it perfectly. The tomato sauce in this recipe is unique, delicious, aromatic and vegan. The recipe serves about 10 cabbage rolls, although it depends on the size of the cabbage. You may need more or less stuffing

Ingredients:

• savoy cabbage
• 1 kg of mushrooms
• 3 red onions
• 4 cloves of garlic
• thyme, salt, pepper
• 150g of green lentils
• 100ml of tomato puree
• 2 soft bread rolls 
• spoon of olive oil

Method:

Chop the onion. In a large pot, heat the olive oil and add the onion. Fry it and when it is slightly soft, add the garlic. While the onions are fried, cut the mushrooms. Put half of the fried onion and garlic into a bowl or other pot - for later, for the sauce. Put the mushrooms in a pan with onion and fry until the water from the mushrooms evaporates. Season with salt, pepper and thyme. Stir in the lentils.

In a large pot, heat the water and salt to blanch the cabbage. Cut the depth of the cabbage and put it in boiling water. After 5 minutes, start picking the leaves - I used tongs for this. A small head will remain in the end, don't throw it away or pour out the water.

Wrap the stuffing in the cabbage leaves. In a large pot, arrange the remaining leaves (even those from the small head). Then arrange the cabbage rolls. Pour water after cooking the cabbage so that it covers the cabbage. Simmer for 45 minutes. Cool down.

Gently transfer the cabbage rolls to any dish. Add the previously fried onion, tomato puree, bread roll, pepper and thyme to the water after cooking. Blend it to make thick sauce. Serve with bread or potatoes

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

Beetroot gazpacho - super healthy meal

This beetroot gazpacho is traditional Polish soup usually made in summer and in my opinion one of the healthiest dishes. There are many variations of this soup, but I usually choose the easiest recipe. The preparation time is usually 6 minutes - as long as it takes to cook  eggs. This dish contains yogurt and kefir - a source of live bacterial cultures, calcium and protein. Beets, radish, herbs - a source of fiber, folates, potassium, iron, vitamin C.

Ingredients:

• 500g beetroot (cooked)
• 250g radish
• half of cucumber
• garlic clove
• 500ml kefir
• 500ml natural yogurt
• a small bunch of chives
• dill, salt, pepper

+ eggs to serve

Method:

Use cheese grater to prepare vegetables. Use side with fine holes to grate radish, garlic and cucumber. Sprinkle with salt and set aside. During this time, chop the herbs (dill and chives). Shred the beetroots. Mix together with yogurt, kefir and then with the other ingredients. Serve with a hard-boiled egg

Cream of tomato with spinach and yogurt - the perfect recipe for low calorie diet

Cream of tomato soup with spinach leaves. Served with yogurt and pumpkin seeds. So many different textures and many different flavors. It can be an ideal low-calorie option for lunch or dinner

Ingredients:

• onion
• 3 celery stalks
• 3 garlic cloves
• chilli pepper
• salt pepper
• a tablespoon of olive oil
• 2 carrots
• tomato passata 500g
• water or broth (1l)
• 100g spinach

additionally: spinach for garnish, natural yogurt, pumpkin seeds

Method:

Fry chopped onions, garlic, chillies and celery. When they are soft, add the grated carrots. Fry for few moments. Then, pour over tomato passata, water or broth. Simmer for 30 minutes and then blend. Season with salt and pepper. Add spinach leaves whan soup its still very hot. Mix it. You don't have to cook anymore, the spinach will reduce its volume. Serve with chopped fresh spinach, plain yogurt and pumpkin seeds

Perfect salad for barbecue

I wholeheartedly recommend this salad for barbecues, snacks and light dinner.

Ingredients:

• large head of romaine lettuce
• 250g pasta (shells)
• 2 large tomatoes
• half a large fresh cucumber
• chive
• 200g good quality ham
• 200g olives
• 6 tablespoons of plain yogurt
• spoon of dijon mustard
• teaspoon honey, salt, pepper

Method:

Cook the pasta and let it cool in cold water. Mix it from time to time so pasta won't stick together. In a large bowl, mix yogurt with mustard, honey, salt and pepper. Add chopped chives. Wash and chop the lettuce. Dice cucumbers, tomatoes and ham. Put in a bowl together with olives and pasta. Mix.

Roast chicken in a ginger carrot sauce

Juicy roast chicken in beautiful sensational carrot and ginger sauce with a hint of lemon. This is another idea for chicken dinner. You can use carrot sauce instead of gravy which can be also counted as one portion of vegetables.

Ingredients:

• small chicken
• 3 large carrots
• ginger, salt, pepper
• 500ml water
• 2 teaspoons of peanut butter 
• 2 teaspoons of olive oil
• lemon

Method:

Marinate the chicken in ginger, lemon zest, salt pepper and a teaspoon of olive oil. Put in the oven and bake for 1.5 hours at 200ºC. Grate carrots and fry it in small pan using some oil.  Pour water and lemon juice. Cook for about 20 minutes. When the carrot is soft, add the juice made from roast chicken. Add peanut butter and spices (ginger, salt, pepper) Blend. Serve with rice.

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.

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)

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.

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)

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.

Winter salad with butternut squash, mozzarella and rockets. A great idea for lunch.

Warm roasted butternut squash salad with a delicate mozzarella and rocket leaves. All topped with honey vinaigrette and roasted pumpkin seeds. This salad definitely made my day.

Ingredients:

• small butternut squash
• mozzarella cheese
• 2 handfuls of rocket salad
• 2 tablespoons pumpkin seeds
• teaspoon of mustard
• teaspoon of honey
• 2 tablespoons of olive oil

Method:

Slice butternut squash in thick slices. Lightly sprinkle with olive oil and put in the oven for about 30-40 minutes and roast it. Prepare the vinaigrette. Mix the honey with the French mustard and then add the olive oil. Put rocket leaves, butternut squash and mozzarella on the plate. Pour over the vinaigrette and the roasted pumpkin seeds

Spiced carrot cake with no sugar. A healthy snack for children or adults

Cake without additional sugar! The sweetness comes from carrots and cranberries. The taste is emphasized by spices such as cinnamon, ginger or nutmeg. The dough have oil which makes it very moist. No butter - perfect for people who can not tolerate lactose or have allergies to cow's milk proteins.

Ingredients:

• big carrot
• 3/4 cup cranberries
• 100g walnuts
• a glass of wholemeal flour
• 2 eggs
• 3/4 cup oil
• half a teaspoon of bicarbonate soda
• spice for gingerbread or a teaspoon of cinnamon, a teaspoon of ginger and half a teaspoon of nutmeg

Method:

Pour boiling water over cranberries. Whisk eggs with a mixer together with spices and bicarbonate soda. Slowly add oil while whisking. Finely chop the nuts or use ground nuts. Grate the carrot. Drain the cranberries. Mix all ingredients. Put into a baking tray greased with fat and sprinkled with flour. Put in the oven (180ºC) for half an hour.

Mexican style fish. Spicy and very delicious.

Another recipe for fish. This time the Mexican style cod. It tastes good warm and cold. I hope you will try it and you will enjoy it. Fish are a good source of protein and, above all, omega-3 fatty acids. Fish consumption can help to reduce the risk of cardiovascular disease, promote HDL cholesterol, and help the nervous system.

Ingredients:

• 2 cod fillets (500g)
• big onion
• 3 garlic cloves
• can of tomatoes
• 2 tablespoons tomato puree
• can of red beans
• a small can of corn
• spoon of olive oil
• chilli, sweet pepper, pepper, ground cumin, salt

Method:

On olive oil fry finely chopped onion. After few minutes add the chopped garlic. Pour tomatoes and a glass of water. Add tomato puree and seasoning. Cook for about 20 minutes until the sauce is slightly reduced. Add beans and corn. Pour into the casserole dish. Put the fish on the top. Bake in oven -180ºC - about 20 minutes.