Roasted sweet potatoes with caramelized onions and cottage cheese - low calorie and a healthy dinner

The combination of sweet potatoes and cottage cheese is a very tasty connection. In addition, highly nutritious and low in calories - serving has less than 300kcal (depending on the size of the potatoes). Also sweet potatoes contain antioxidants including vitamin A, which is good for our eyes and skin. Cottage cheese is a source of calcium and protein. Onions are also added not only because of good taste but they are also powerful antioxidant.

Ingredients:

• sweet potato
• 200 g cottage cheese 
• onion
• chive
• 100 ml natural yoghurt
• 25g butter
• tablespoon oil
• salt pepper

Method:

Boil potatoes for about half an hour until they soften. Then cut them in half, brush with rapeseed oil and put in the oven for 20 minutes. In the meantime, you can prepare caramelized onions. Slice the onion and fry in butter. Reduce the heat and let the onions soften. Cottage cheese mix with salt, peppers, yogurt and chopped chives. Place cottage cheese and caramelized onion on the top of sweet potatoe. 

Healthy chicken burgers with horseradish sauce

Healthy version of chicken burgers with horseradish sauce, avocado and lamb's lettuce.
 Horseradish sauce gives burgers great refreshing taste. Also it has many other healthy benefits Horseradish has antibacterial properties, improves metabolism allowing you to burn extra calories. In addition, rich in vitamin C, and moderate amounts of sodium, folic acid.

Ingredients for 4 burgers:

• 2 chicken breasts
• wheat roll
• 100ml milk
• egg
• salt, pepper, nutmeg

Additionally:

• 4 bread rolls (I've used wholegrain rolls)
• ripe avocado
• teaspoon horseradish
• 4 tablespoons plain yogurt
• teaspoon of honey
• lamb's lettuce
• few red potatoes for chips

Method:

Cut the wheat roll into cubes and soak it in milk, let stand for 10 minutes. Cut the chicken into small pieces and blend it. Season with salt, pepper and nutmeg. Then stir in the soaked bread and shape into 4 large flat chops. You can grill it or fry in a pan with small amout of oil.

Cut the bread roll in half and toast them in oven. Put some horseradish sauce (yogurt mix with salt, pepper, honey and horseradish) for both sides. Apply a small handful of lamb's lettuce, then chicken and sliced avocado.

Additionally, you can prepare chips. I did red potatoes fries. 

Healthy pizza

Pizza is one of the most popular fast food. What really makes it is considered to be in fast food group? Probably because of the high calorific value, low in fiber, high in fat and selection of unhealthy ingredients. This can be solved by proper preparation and use of healthy, valuable products such as wholemeal flour, olive oil, flaxseed. We can prepare our own sauce and use high quality ingredients as pizza toppings, eg. white mozzarella and salmon. The fact is that the preparation is a little time consuming (kneading, waiting time until the dough grow, baking), but if we realize that when we order take-away pizza on the phone usually wait an hour and the price generally is also very high. Preparing your own pizza is healthier and much much more cheaper.

Ingredients (ingredients for 3 thin pizzas)

• wholemeal flour (800g)
• 300 ml of warm water
• 2 tablespoons of linseed
• 50ml olive oil
• tablespoon dry yeast
• 2 teaspoons salt
• 2 teaspoons sugar
• large pinch of nutmeg

Ingredients for the sauce:

• small onion
• 250g tinned tomatoes
• 3 cloves garlic
• tablespoon oregano
• sugar and salt to taste

Additionally:

• 100g smoked salmon
• 2 balls of mozzarella (250g)
• chives to sprinkle

Method:

In the warm water spread yeast, sugar, salt, nutmeg, olive oil, flaxseed and 100g flour. All mix thoroughly and set aside in a warm place for about half an hour. When the yeast will begin to work, add the rest of the flour and knead the dough. It may take up to several minutes. At the beginning can be a little sticky but as kneading should become more elastic. Put the dough covered with a cotton cloth to rise for about an hour.

To prepare the sauce, fry the finely chopped onion in oil. When slightly caramelised, add chopped garlic. Pour over the tomatoes and simmer until the sauce to reduce. Season to taste with salt, pepper, sugar and herbs.

Divide the dough into 3 parts and roll out each piece. Place it on a metal tray greased with oil. Put the tomato sauce and remaining ingredients. Bake about 15-20 minutes at 200 ° C. 

Pancakes with cottage cheese with desiccated coconut and pineapple - healthy idea for breakfast

Cottage cheese is a good source of protein. It provides 12g of protein per 100g of product. Because of small amount of fat and carbohydrates, cottage cheese is often used in diets aimed at increasing muscle mass or weight loss diets. Unfortunately, some people do not like it. That is why I propose pancakes with cottage cheese, desiccated coconut and pineapple. It is a good idea for a hot breakfast - something like pancakes but a little bit healthier.

Ingredients for 2 servings:

• cottage cheese (180g)
• heaping tablespoon of honey
• small egg
• 3 heaped tablespoons of whole-wheat flour
• tablespoon of desiccated coconut
• teaspoon of flaxseed
• 2 tablespoons oil for frying
• 100g fresh pineapple
• tablespoon of Greek yogurt

Method:

Mix in bowl together: cottage cheese, honey, flaxseed, coconut, flour and egg. Preheat a frying pan with oil and fry pancakes on it by applying it with a spoon. You should get about 6 medium-sized pancakes. Serve topped with Greek yogurt and fresh pineapple chunks.

Delicious salad with sweet potatoes, pomegranate, cashew nuts and mustard sauce. The richness of antioxidants.

The balance of flavors in this salad for me is perfect. Sweet potatoes, slightly tart but also sweet pomegranate, buttery cashews and bitterness of mustard. In addition, the salad is excellent components of a wealth of antioxidants.

Ingredients (in 2 portions)

• 3 sweet potatoes
• half pomgranate
• handful of cashew nuts
• a few leaves of lettuce
• tablespoon French mustard
• 3 tablespoons plain yogurt
• teaspoon of honey
• ground pepper
• sweet pepper, chilli
• tablespoon of rapeseed oil

Method:

Peel sweet potatoes and cut into slices, marinate in oil, sweet peppers and chilli. Put in the oven and bake for about 25 minutes at 180 ° C.

Mix mustard with honey and then with natural yoghurt. At the end of the season with black pepper.

Place the lettuce leaves on a plate, pour over the prepared mustard sauce. On top place the baked sweet potatoes, pomegranate seeds and sprinkle with cashew nuts.

Tomato soup à la Bloody Mary

Very thick tomato soup, slightly sour and spicy. Super idea for a light, warming dinner because tomatoes have only 15 calories per 100g. Tomato cream is also full of vitamins, especially vitamin C, which helps the body's resistance. In addition, a source of lycopene, an excellent antioxidant. Consumption of tomatoes appears to reduce the risk of pancreatic cancer and cervical cancer.

Ingredients for 6 servings:

• 3 cans of tomatoes
• large onion
• 3 cloves garlic
• heaping tablespoon honey
• a few drops of tabasco
• 150g celery
• salt pepper
• 2 tbsp rapeseed oil
• tablespoon oregano

Additionally, you can prepare cheese on toast

Method:

Fry the chopped onion in medium pot, reduce the heat and let the onions are lightly caramelized. Add chopped garlic and chopped celery. Fry for a while and pour tomatoes and 2 cups of water. Cook about 15 minutes. Season to taste with honey, salt, pepper, Tabasco sauce and oregano. Blend it and serve with cheese on toast.

Salad à la Piña Colada with salmon, pineapple and coconut

Perfect meal for dinner or lunch to work. Very light with fish, fruits and nuts, which is good for lowering blood pressure, lowering LDL cholesterol and increase HDL cholesterol. Furthermore pineapple contains a manganese which is involved in the metabolism of bone and deficiency of this mineral may cause osteoporosis. More than a combination of these flavors reminds me of summer and holidays. It seems to me that only benefits come from this.

Ingredients:

• 150g salmon
• fresh coconut 50g
• 100g fresh pineapple
• a handful of salad mix
• teaspoon of honey
• teaspoon mustard
• tablespoon olive oil
• salt pepper
• teaspoon of linseed

Method:

Salmon fillet cut into large cubes, season with salt and pepper and put in the preheated oven (180 ° C) for 10-15 minutes. After cooking allow to cool.

Coconut and pineapple cut into large cubes and place it on mixed salad. Then pour the vinaigrette (honey mixed with mustard and olive oil). At the top, place the pieces of salmon and sprinkle with linseed.