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.

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.