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

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

Chocolate beetroot energy balls, healthy snack

Looking for a healthy and sweet snack? These chocolate balls are not only tasty and very chocolatey but they are also a good source of many vitamins and minerals. I often use honey for sweetening,  which gives more flavors. And the best honey I was given to try was the one from Pasieka Rodzinna Ostrowo .

Ingredients for 10 balls:

• 2 tbsp hazelnuts
• spoon of honey
• beetroot (150g)
• 2 heaped tablespoons of cocoa powder
• 6 tablespoons of porridge oats

Method:

Cut the beetroot into smaller pieces. Put all ingredients in a mixer / blender and mix until smooth. If it is too runny, add more cocoa or oatmeal. Form balls and put in the fridge for at least 3 hours. You can cover it in cocoa powder before serving

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.

Green chicken curry - idea how to eat more vegetables.

This curry sauce is just vegetables and coconut milk. That is an extra portion of vegetables that you can't see in the sauce. The sauce is creamy and aromatic with low fat content. Another idea for a chicken dinners

Ingredients for 6 servings:

• 800g chicken breasts
• 2 onions
• 2cm ginger
• leek
• 5 garlic cloves
• broccoli
• 2 green peppers
• courgette
• 400ml light coconut milk
• bay leaves, anise, cardamom, cumin, a pinch of cinnamon, salt, pepper
• tablespoon of rapeseed oil

Extras:

• naan bread
• papadoms
• rice or couscous

Method:

On a tablespoon of oil, fry chopped onion and leek. When the onion softens, add chopped garlic and ginger and diced courgette. Fry for few minutes. While frying vegetables, cut the broccoli. Separate the florets from the stalk. Put the florets away - and grate the stalk using cheese grater. Add to vegetables. Pour boiling water (just to cover vegetables) and cook until tender - about 20 minutes. Blend into a thick sauce. Now put the diced chicken and spices directly into the sauce (bay leaves, anise, cardamom, cumin, a pinch of cinnamon, salt, pepper) Cook for about an hour. Then add the chopped paprika and broccoli florets to the sauce. Cook another 20 minutes. Finally, add coconut milk. Boil and season to taste if necessary.

Open sandwiches idea. Smoked salmon, avocado and dried tomatoes.

Ripe avocado and smoked salmon on whole grain bread are a good idea for quick and exquisite sandwiches. Tasty and healthy.

Ingredients:

• whole wheat bread (8 slices)
• 2 ripe avocados 
• smoked salmon (400g)
• additionally dried tomatoes, cucumber

Method:

Cut the avocado in half, take the stone out and then take the pulp out using spoon. Transfer to a bowl and mash with a fork. Cut the bread, put in a crushed avocado and then slices of smoked salmon. Garnish with chopped cucumber and dried tomatoes