Sweet wholegrain snack - a replacement for sweet chocolate bars

For some of us is very hard give up sweets. However, we can prepare something sweet that will not be as unhealthy and calorie: for example, quick snack made with whole grain tortilla. Much better than sweet chocolate bars. For example, bananas have a soothing effect on the stomach and protects the stomach wall from the harmful effects of acid and prevent the formation of ulcers. They also have antibacterial activity. Furthermore they contain prebiotics which effectively provoke a digestive tract action.

Ingredients:

• whole wheat tortilla (recipe here)
• banana
• teaspoon of peanut butter
• teaspoon of Nutella

Method:

Tortilla, spread with peanut butter and nutella. Place the tortillas on the edge of a banana, tightly wrap the tortilla. Cut into slices.

Wholegrain tortilla bowls with low fat Mexican stew

To make bowls I used wholegrain tortillas. This is an interesting idea to serve your favorite salad or like in my case - Mexican stew. Tortilla keep the shape and does not absorb the stew so we don't need to worrie that the bowls will crack or a crumble. The whole dish is low in calories, full of vitamins, minerals and fiber which is very good for our digestive tract.

Ingredients:

• 6 whole wheat tortillas (recipe here)
• 400g turkey breast
• 2 large onions
• Red pepper
• can of corn (250g)
• can of red beans (250g)
• 2 cans of chopped tomatoes
• 2 teaspoons sugar
• chilli, salt, pepper
• a handful of rocket salad
• 2 tbsp rapeseed oil

Method:

On a pan add one tablespoon of oil and then add chopped onions. Then add the diced turkey (best will be to marinate the turkey the day before in chilli, salt and pepper) and stir from time to time. Then add the chopped red peppers into strips and fry for about 5 minutes or until peppers are tender. Pour canned tomatoes and simmer for about an hour. Add corn and red beans and heat together. At the end season stew with sugar, salt and pepper and if you like very spicy, add more chili.

Whole grain tortillas, spread with oil and then place in a bowl. Put in the preheated oven (180 ° C) for about 10 minutes. Be careful they might burn very easily.

Wholegrain tortilla

Whole wheat tortilla can be a good addition to many dishes. We can serve it with Mexican dishes such as stew or corn soup. We can do tortilla wraps filled with our favorite ingredients. I recently really like tortilla stuffed with feta cheese, olives, tomato and lettuce. This is in my opinion quite original and certainly something different than a simple sandwich.

Ingredients (6 pieces)

• 2 cups whole-wheat flour
• half a cup of boiling water
• tablespoon oil
• salt

Method:

In a large bowl mix the flour and oil, salt and boiling water. Knead the dough and then divide it into 6 pieces. Fry on a dry frying pan on each side. Try not hold tortilla too long in the pan because it may burn very easily. After frying, place them on a plate and wrap with cling film and set aside at least one hour. After that tortillas become soft.

Celeriac coleslaw salad, good for lowering blood pressure

One of the indicators to determine the health of the heart is blood pressure. Keeping it at the proper level reduces the risk of heart attacks, strokes or other. It is known that the blood pressure can be controlled with drugs but also via the diet. Foods that can reduce blood pressure, are: celeriac, garlic, fish, olive oil or flaxseed. Celeriac, however, is the one for whom I would like to receive more attention. Research carried out by Dr. William J. Elliott of the Pritzker Medical Faculty at the Chicago University prove that celery root effectively lowers blood pressure. The study was conducted in rats by administering the active ingredient 3-n-bulyl-phthalide extracted from celeriac. Blood pressure lowering of 14%. Dr. Elliot believed that this compound reduces stress hormones that can cause stress-induced hypertension.

Therefore, I recommend with all my heart celeriac salad, which is ideal for dishes with chicken. In addition, a touch of honey and lemon will give it a fresh and original taste.

Ingredients:

• half a large celeriac (300g)
• teaspoon of honey
• half a lemon
• 200ml Greek yoghurt

Method:

Grate the celeriac. Mix with honey and squeezed the juice of half a lemon. Allow to stand for 10 minutes. Drain off water, if necessary. Mix with yogurt.

Easy to digest chicken meatballs with coriander

Very delicate steamed chicken meatballs are perfect if we want to make our meal to be easy to digest. Why with coriander? I could just use parsley, but I wanted to give meatballs a little different, more refreshing taste. A little resembling mint or lime. Besides, coriander contains many nutritional properties, rich in antioxidants, minerals and vitamins (C, B1, B2, PP) so we can improve the condition of our skin. In addition to herbal medicine it is known as a diuretic (helps reduce swelling) and above all helps to reduce LDL cholesterol in our body so we reduce the risk of developing cardiovascular disease.

Ingredients (15 small meatballs)

• 3 chicken breasts
• a handful of coriander
• 1 bread roll
• 100ml milk
• salt, pepper

Method:

Cut the bread roll into smaller pieces and soak in milk. Let stand for about 10 minutes. Chicken breasts cut into small cubes and then blend it. Stir in the soaked bread roll and blend it again. At the end stir in the chopped coriander and season with salt and pepper.

Boil water in a pot for steaming. Meat may seem a little fluid but leave it that way - that is why meatballs are very delicate. Put the meatballs to the steaming pot  by dipping hands in water and then forming small balls. Cook for about 15-20 minutes.

Porridge a la Pina Colada - a delicious breakfast rich in beneficial fiber

I do not know about you but for me the combination of coconut and pineapple is incredible. The taste reminds me of holidays, sand underfoot and the sound of the sea. I try not to use these products too often, because I'm afraid that I get tired. Additionally it is known health effects of pineapple, which suppresses the infection because it contains an enzyme - bromelain. Further improves digestion, helps dissolve blood clots and is beneficial in preventing osteoporosis and the healing of fractures because it contains a lot of manganese. Also antibacterial and antiviral!!!

Ingredients:

• Half a cup of rolled oats
• Half a glass of pineapple juice
• 2 tablespoons of desiccated coconut
• 2 tablespoons wheat bran
• 4 tablespoons pineapple cut into smaller pieces

Method:

Boil the rolled oats in pineapple juice for about 5 minutes. Add the desiccated coconut, wheat bran and pineapple and cook for another 8 minutes until all thickens. In the end you can sprinkle porridge with chocolate chips.

Savoury rocket sponge cake with fried egg, tomato and garlic sauce - high protein breakfast

Savoury sponge cake made mainly of eggs, so you can use it instead of bread. With this eggy sponge you can make nice sandwich with egg, tomato and garlic sauce. Such a high-protein meal can be enjoyed for breakfast, lunch or dinner.

Ingredients for sponge cake with rocket:

• 4 eggs
• tablespoon flour
• a handful of rocket
• salt, pepper, nutmeg

Additionally:

• 2 eggs
• a handful of rocket
• tomato
• 100ml natural yoghurt
• clove of garlic
• salt pepper

Method:

1. Separate egg whites from yolks and beat it with mixer. Add salt and pepper. In a separate bowl, blend together the egg yolks and rockets (use blender or mixer). Pour into beaten egg whites, and add a tablespoon of flour. Gently mix together with spatula. Transfer mixture to a baking paper greased with oil and bake for about 10-15 minutes at 190 ° C until nicely browned top. After removing from the oven is best to immediately transfare the sponge on the board and pull the baking paper. Later, it may be quite difficult to take it off.

2. Fry the eggs in the pan. Cut tomato into slices. Finely chopped garlic, stir in the yoghurt and season with salt and pepper.

3. Make a sandwich. Lightly brush both sides with garlic sauce, sprinkle with rockets, lay off the egg and tomatoes inside.