Stew vegetables baked under cheese crumble. Very healthy idea for dinner.

Stew vegetables as courgette, onions, tomatoes and red beans all baked under tasty cheese crubmle. Very quick to prepare and healthy at the same time. Courgette is a mild in taste, easy to digest vegetable. It is valued for its high nutritional properties. It contains potassium, iron and magnesium, and vitamins A, C, K, PP and B1. Also it does not accumulate in the heavy metals. In addition, vegetable deacidification body and positively affects the digestive process and therefore is recommended by problems with hyperacidity.

Ingredients for the stew:

• 3 courgettes
• large onion
• 2 cloves garlic
• can of red beans (250g)
• 2 cans of tomatoes
• 2 tablespoons oil
• sweet pepper, ground cumin, salt, pepper

Ingredients for the crumble:

• 50g cheese
• 1.5 cups of oatmeal
• 2 tablespoons whole-wheat flour
• 80g butter (room temperature)
• salt pepper

Method:

1. Fry french chopped onion for few minutes then add finely chopped garlic and fry it for a little bit (2 minutes). Add courgette cut into cubes and fry, stirring frequently. When the courgette become tender pour over tomatoes and cook gently until the liquid has evaporated. Season to taste with a fair amount of sweet pepper, ground cumin, salt and pepper. Finally, add red beans and mix thoroughly.

2. Crumble is simple to prepare. Just mix all ingredients, rub between the fingers until all components are mixed.

3. Pour vegetable stew to dish greased with butter. Sprinkle with crumble. Bake about half an hour at 180 ° C until  top is nicely golden brown.

Baked celeriac - healty Sunday roast

How about if we can roast vegetables instead of meat? I mean roast meat is also nutrition and have plenty of protein but if we really care about our weight or we have heart problems, hypertension why wouldn't we try to roast celeriac?

Ingredients:

- 1 large celeriac
- 2 tablespoons olive oil
- 2 tsp of nutmeg
- 1 tsp of cinnamon
- 0,5 tsp of salt
- 1 teaspoon of cumin
- ground pepper

Method:

Celeriac should be thoroughly washed. Brush is very useful to do it. Then rub the spices (salt, pepper, cumin, nutmeg and cinnamon) and pour olive oil. Wrap tightly in aluminum foil and bake for about an hour at 180 ° C.

Jacket potatoes with curd cheese

Jacket potatoes with curd cheese is a healthier version of jacket potatoes with cheddar cheese. It consists potatoes of course cooked in skins and appropriately spiced curd cheese. Cheese can be prepared in many ways but the most important is the curd - it must be the best quality. It is better not to use low fat curd because the less fat curd cheese have, the less your body absorb calcium.  Be sure to add to it cream and finely chopped onion. Season with salt and pepper. There are many variations you can do. For example, you can do it from cottage cheese, ricotta or other white cheese. Instead of cream you can add yoghurt or instead of onions add finely chopped chives. This dish is healthy because it is easy to digested, doesn't contain as much cholesterol as cheddar cheese and have plenty of calcium.

Ingredients (4 servings)

• jacket potatoes (1 large potato per person)
• best quality curd cheese (400g)
• large onion
• cream (100ml)
• salt and pepper
• butter to serve
• tablespoon of oil

Method:

Cook potatoes about 45 minutes (depending on size) until soft. Grease each potato with oil and put in the preheated oven for about 15 minutes. During this time, you can prepare curd cheese. Chop onion into small cubes and pour boiling water. After 3 minutes strain through a sieve and allow the water to evaporate. Mix with curd cheese, sour cream and salt and pepper. I served it by cutting potatoes crosswise, then pressed on each side of the bottom so they opened. At the top I put a large number of curd cheese.

A healthier version of American pancakes with cranberries and cinnamon

Who doesn't like pancakes? Everybody loves them. Unfortunately they are not quite nutrition. That is why I have changed recipe to create healthy high in fibre pancakes with dry fruit as cranberries. Perfect for cold morning or on christmas time. Amazing taste and smell.

Ingredients:

• cup dried cranberries
• cup of jumbo whole rolled oats 
• teaspoon of baking powder
• a glass of milk
• 2 eggs
• 2 tablespoons flour
• teaspoon cinnamon
• pinch of salt
• oil for frying

Method:

Place all ingredients in a high bowl and blend it with mixer. Dough will not be very smooth. You should see small particles of cranberry and oatmeal in it. Preheat the frying pan (not too high because pancakes will burn quickly) Pour a little oil on it and with a spoon apply a small amount of dough. Cook on one side for about a minute and then using a spatula flip it over and cook another half minutes. Ready reload the paper towel that has absorbed the excess oil.

Surprisingly delicious chocolate beetroot cake with cinnamon crumble

I really like to use vegetables as an ingredient in cakes. I have less guilt eating such rarities. However, you must be careful not to overdo it - and it is quite hard, because the cake is delicious. This cake is also  a good source of iron, zinc, phosphorus and B vitamins.

Ingredients:

• 250 g of cooked beetroot
• 200g dark chocolate
• 150 ml of rapeseed oil
• 2 eggs
• 150g brown sugar
• 300g plain flour
• teaspoon of baking powder
• pinch of salt
• teaspoon cinnamon

For the crumble:

• 100g butter
• 100g sugar
• 150g wheat flour
• 50g cocoa powder
• teaspoon cinnamon

Method:

Cut beetroots into smaller pieces and blend it with oil, eggs and sugar. The colour will be very pink. Add remaining ingredients (melted  chocolate, flour, baking powder, salt, cinamon) and thoroughly mixed it all. Pour dough into a greased cake baking mold and baked for 15 minutes in 180°C. At this time you can prepare chocolate crumble. Mix together butter, sugar, flour, coco powder and cinamon.  I wiped the butter with the flour, added sugar, cocoa and cinnamon. Lightly baked dough sprinkle with crumble and bake for another 30 minutes until the top has browned nicely.

Noodles from courgette with fried egg - fast and healthy dinner

This recepie is very quick to prepare. Containing mostly vegetables - courgette, onions and garlic. Just peel courgettes with vegetable peeler to form thin strips. Fry it shortly because we want courgettes retained crispy in addition we don't have as much vitamin loss.

Ingredients (2 portions)

• 2 medium courgettes
• large onion
• 2 cloves garlic
• 2 eggs
• 2 tablespoons oil
• salt, pepper, nutmeg

Method:

In a frying pan, fry the chopped onions. When nicely browned, add crushed garlic. Peel courgettes to form thin strips like pasta tagliatelle. Put into pan and fry until slightly softened. Do not leave it too long in the pan because it gets soggy. Season to taste with salt, pepper and nutmeg. Put onto a plate and in the same pan fry the egg. How simple is that?

Very healthy and low-calorie snack - hummus with vegetables.

A clever snack, made mainly of vegetables. Very easy to prepare, does not require much time. Perfect for snacking during lazy evenings or lunch. We can supplement vitamins and minerals intaking a relatively low portion of calories.

Ingredients:

• 400g canned chickpeas
• 1 tablespoon tahini paste
• clove of garlic
• onion
• 3 tablespoons Greek yogurt
• lemon
• tablespoon oil
• salt and pepper

Additionally:

Carrots, peppers, cherry tomatoes, mange tout, young corn, celery, broccoli, cauliflower, cucumbers, radish or any other baby vegetables.

Method: 

On tablespoon of oil fry the finely chopped onion and garlic. Set aside to cool. Drain the chickpeas.  In a blender, place all the ingredients: chickpeas, tahini paste, fried onion with garlic, yogurt and juice of half a lemon and blend it. Season to taste with a pinch of salt and pepper.

Serve with a variety of vegetables.