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!

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.

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.

Sweet potato, lentil and cinnamon soup. Healthy, delicious and vegan

This soup is super easy to prepare. 100% vegan. Everybody from my household enjoyed it. Children ate the cream alone and the adults along with kale to enrich the texture a little.

Ingredients:

• 2 large sweet potatoes
• 2 carrots
• 2 onions
• 4 garlic cloves
• 2 cm ginger
• a tablespoon of olive oil
• a glass of red lentils
• 200ml coconut milk light
• cinnamon, salt, pepper, turmeric

In addition, kale

Method:

Fry chopped onion, garlic and ginger in olive oil. Peel and dice the potatoes and carrots. Put in a pot with lentils and pour water so that the water is over the vegetables for about 4 cm. Cook for about 30 minutes until the vegetables and lentils are soft. Add the remaining spices and coconut milk. Blend it. Serve with kale fried in olive oil

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.

Delicious and low kcal goulash soup.

Ideal as a main course, prepared with a large amount of vegetables and beef. Seasoned with sweet paprika, garlic and onion.

Ingredients:

• 500g lean beef
• canned tomatoes (400g)
• 2 carrots
• 1 parsnip
• 3 peppers (I used 2 red, one green)
• 2 onions
• 4 garlic cloves
• 600g potatoes
• 2 tbsp tomato puree
• tablespoon of rapeseed oil
• 3 bay leaves, salt, pepper, sweet paprica (3 tablespoons)

Method:

In a large pot, fry chopped onion, garlic and diced peppers. When they lightly soften, add meat and fry for a while. Pour water (about 1.5l), add bay leaves and cook for 1.5 hours. Then add the diced vegetables (potatoes, parsley and carrots. Season with salt, pepper and sweet pepper. Cook another hour. Enjoy. 

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.

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.

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.

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.

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.

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.