Brown rice with vegetables and feta cheese - healthy dinner idea

This dish is a textbook example of a balanced diet. This means that the main source of energy should come from carbohydrates (55%), then protein (15%) and fat (30%). Actually you can add any vegetables you want, then choose protein ingredient like cheese, meat or tofu. Mix everything together with spices and bake it. Very simple delicious and healthy.

Ingredients:

• cup brown rice
• Red pepper
• yellow pepper
• onion
• 2 cloves garlic
• 150g black olives
• a handful of kale
• 150g feta cheese
• tablespoon of rapeseed oil
• sweet peppers, chillies, ground cumin, salt, pepper

Method:

Boil the rice. Fry finely chopped onion on frying pan. Caramelized it and add garlic. Then add the diced peppers. When softened, add kale and fry for another minute. Mix with rice, spices, black olives and diced feta cheese. Bake it in oven for 20 minutes in 180C

Low carb and low calorie pancake with yogurt and banana - breakfast for diabetic

Why this pancake is good for diabetics? As we know, people with diabetes must be careful how much sugar they consume. I suggest to use instead normal flour use oat brans. They contain a lot of fiber which will allow for slower distribution of sugar in the blood. Add some cinnamon as well. Studies has shown that cinnamon helps regulate blood sugar levels and reduces the risk of retinopathy, neuropathy and nephropathy.

Ingredients:

• egg
• 3 tablespoons of oat bran
• half teaspoon of cinnamon
• half a teaspoon of cocoa powder
• banana
• greek yogurt
• teaspoon of oil

Method:

Mix egg with oat brans, cocoa powder and cinnamon. Put teaspoon of oil on frying pan and fry pancake for about 2 minutes on each side. Serve pancake with greek yogurt and banana.

Healthy, tasty and nutritious gingerbreads

This gingerbreads are healthier alternative to the traditional gingerbreads. They contain large amounts of fiber, because instead of the usual flour I used half and half whole-wheat flour and wheat bran. This is very helpfull if you want to stay full for longer and help to avoid snacking.

Ingredients for 40 gingerbreads:

• 2 cups whole grain flour
• 2 cups wheat bran
• 150ml honey
• 50g gingerbread spice (turmeric, nutmeg, ginger, cinnamon)
• 2 spoons of baking powder
• 2 eggs
• 2 tablespoons of stevia
• 150ml of milk
• 2 tbsp of rapeseed oil
• dark and white chocolate to decorate gingerbreads

Method:

Heat the milk and honey. In a large bowl, mix all the ingredients. Knead the dough should be quite hard. Roll out the dough. Cut the ginger using your favourite cookie cutters. Bake at 180 ° C for about 10 minutes. Set aside to cool. I decorated my gingerbreads with dark and white chocolate.

Energy bites, healthy snack

Peanut butter is very high in calories but please don't avoid it in your weight loss diet!!! This is because peanut butter contain large amounts of protein and you feel quite full after. This will help you avoid snacking unhealthy things like chocolate bars, crisps and other snacks. This energy bites are very simple to prepare and very very tasty!!!

Ingredients (about 25 balls)

• 4 heaping tablespoons of peanut butter
• half a cup desiccated coconut
• half a cup of linseed
• cup of porridge oats
• 4 tablespoons chocolate chips or chopped dark chocolate
• 4 tablespoons honey

Method:

Mix in a large bowl all the ingredients: peanut butter, honey, coconut, porridge oats, flaxseed and chocolate. Shape into small balls. Use cold water to soak your hands - it will be much easier to form balls. Put in the fridge for about an hour.

Avocado baked with egg and cheese - low in carbohydrates meal.

Baked avocado is a good idea for lunch or dinner. Low-calorie, low-carb and healthy dish. In addition, avocado, is very beneficial for the vessel walls, lowers cholesterol and dilates blood vessels. It is also a rich source of glutathione, a powerful antioxidant, which has an inhibitory action of carcinogens.

Ingredients:

• large avocado
• 2 eggs
• tsp dijon mustard
• 20g cheese
• cress

Method:

Cut avocado in half. Remove the pit and brush inside of avocado with mustard. Put egg in the hole. Eggs may be a little too big to fit in the hole so you can take out a little bit of egg whites and put only egg yolks but it depends on size of avocado. At the end sprinkle with grated cheese. Bake in the oven at 180ºC for 20 minutes.

Nut and dried fruit chocolates, simple and sweet snack.

Easy to make, healthy and sweet snack. The preparation of this chocolates takes literally 10 minutes. We can use any chocolate, I've used dark chocolate 80% cocoa and my favourite dried fruits and nuts.

Ingredients for about 15 chocolates:

• 200g dark chocolate 80% cocoa
• a handful of dried cranberries
• 6 dry prunes
• a handful of almonds
• a handful of pecan nuts
• a handful of cashews
• teaspoon desiccated coconut

Method:

Melt dark chocolate in a water bath or in the microwave. Apply chocolate on the cling film using teaspoon. For every chocolate place dried fruit and nuts. Leave for 15 minutes until chocolate solidified.

Baked butternut squash with cottage cheese and vegetables. Healthy and low-calorie dinner idea.

I can't imagine autumn without pumpkin dishes. There are so many different dishes and ideas what to prepare from it. You can make desserts (pancakes, cheesecake), soups, pastas, meats or stews. Pumpkin is a good vegetable when it comes to weight loss diet. It is low in calories and with vegetables and cottage cheese can be a perfect idea for dietary dinner.

Ingredients:

• butternut squash
• cottage cheese (200g)
• small onion
• half of the  red pepper
• half of the green pepper
• chilli, peppers, nutmeg, salt, pepper
• oil 

Method:

Cut butternut squash in half, remove the seeds and cut inside using small knife. Grease it with oil and spices. Cover with aluminium foil and put in the preheated oven (180 ° C) for 45 minutes. Then, uncover and bake for another half hour in 200 ° C until golden brown.Fry finely chopped onion then add chopped peppers. Season with chilli, paprika, nutmeg, salt and pepper. Mix fried vegetables with cottage cheese. Put it on baked butternut squash.