Arancini made from buckwheat with spicy tomato sauce - meal rich in fiber.

Arancini is an Italian dish very common in Sicily. It is a rice balls with various of ingredients, breaded and pan fried. In my version instead of rice I used buckwheat (you can also use bulghar wheat) and linseeds to make this meal rich in fibre.  Additionally, I added walnuts and cheese. Everything is served on a spicy tomato sauce.

Ingredients for about 12 balls

• 200g buckwheat (before cooking)
• 2 eggs
• 4 tablespoons whole grain flour
• 2 tablespoons of linseed
• large handful of walnuts
• 100g cheese
• 500g tinned tomatoes
• onion
• 2 cloves garlic
• chilli, salt, pepper, turmeric, ginger
• bread crumbs
• egg mixed with milk to the batter

Method:

Boil buckwheat and then allow to cool. Add to it flaxseed, chopped walnuts, flour and eggs. Season with salt, pepper, turmeric and ginger. All mix thoroughly. Shape the mixture into balls and insert a piece of cheese inside. Put the balls into eggs mixed with milk and then in breadcrumbs. Fry on each side until nicely golden brown.

Sauce: In a saucepan, fry diced onion and garlic. When softened, pour tomato and cook until the sauce thickens. Season, salt, pepper and chilli.

Crustless tart with chicken and asparagus - low in carbohydrates, protein meal.

Crustless tart is an alternative for those who have decided for various reasons to avoid the sugar in any form. Shortcrust pastry is made from flour which consists mainly carbohydrates. There is nothing wrong about having normal tart. However, many people have to be careful about how much carbohydrates they consume. This low sugar tart is very delicate and tasty. With a little bit of garlic, lightly spicy perfect to serve with the salad. It is also a good idea for lunch, just must be prepare the day before.

Ingredients:

• chicken breast (200g)
• ricotta cheese (200g)
• 3 eggs
• onion
• 2 garlic cloves 
• tablespoon of oil
• turmeric, cayenne pepper, salt
• 200g of green asparagus

Method:

Boil asparagus for about 10 minutes. Drain them and cut into smaller pieces. In a pan, pour a tablespoon of oil and fry the diced onion and garlic. When nicely golden brown add the diced chicken. Season to taste with salt and pepper. Blend eggs with ricotta, turmeric, salt and cayenne pepper. Grease baking tray with butter. Put into chicken, asparagus and pour the egg mixture. Bake in the oven at 180ºC for 30 minutes.

Common cold during pregnancy. What to add to your diet?

Common cold is one of the most common infectious diseases among people. Typical symptoms of the common cold are cough, runny nose, hoarseness, sore throat, headache and fatigue. You can live with that but it will certain lower the quality of your well being and your mood. The symptoms usually disappear within a week, but may persist for a little longer. Common cold are caused by viruses, so antibiotics will not help.

During pregnancy, which lasts for nine months is a strong possibility that we'll catch some infections. Adults usually have common cold symptoms about twice a year. Of course, every pregnant woman will have big doubts about taking medications and rather search for some alternatives like homemade remedies. What to take and what might help treating colds? Below you can find all informations you need. 

Garlic

Garlic is traditionally use to treat colds all over the world. It has antiviral, anti fungal and antibacterial properties. Garlic can also lower cholesterol and triglyceride levels, lower blood pressure, may slow the development of atherosclerosis, acts as an anticoagulant. Some studies even indicate anticancer and immunomodulatory properties. The mechanism of action of garlic as an antimicrobial, antiviral are not completely understood. However, it is known that garlic kills rhinovirus and viruses Parainfluenza-3. Its derivatives include alliin (sulfur-containing amino acid), considered a precursor of the smell and taste of garlic. One gram of fresh garlic contains about 4.38 to 4,65mg of allicin. In a study conducted by the Cochrane Acute Respiratory Infections Group completed in 2014 shows that people who supplemented alliacin compared to placebo suffered common cold lower number of sick days in the year.

It is safe to eat garlic during pregnancy, of course if mother has no allergy to garlic or hasn't got other medical condition. Side effects are mainly the odor from the mouth, possible rash, heartburn. Additionally garlic can reduce the risk of premature birth. Also can reduce hypertension but it will not prevent pre-eclampsia.

I also wondered whether the child in the womb can feel the taste of garlic. I found a few studies about this topic. The first was carried out on a group of 10 women. Half of them have been given a capsule containing garlic oil while the remaining have taken placebo. Thereafter amniotic fluid has been compared according to scent. Women's water that have consumed garlic had a stronger smell. The second study concerned the impact of maternal diet in pregnancy (exact consumption of garlic) and later food preferences of children. In the sample studied children aged 8-9 years, women who are pregnant took garlic. Children are given potato casserole with garlic and without. Children prefer casserole with garlic.

Spicy foods

Surely you have noticed that eating spicy foods, horseradish and mustard gets you hot, running nose or you begin to sweat. Why not try then spicy food to treat common cold? When you eat spicy food it will irritate nerve endings in the digestive tract, which send signals to the brain to thinning mucus in the airways which now can be easily removed. Scientific studies confirm the efficacy of capsaicin in chilli treat non-allergic rhinitis

There is some belief that spicy foods can trigger uterine contractions and labor, so probably 40 weeks (or more) pregnant will be looking to eat spicy meals. However, researches are unclear and it is possible that contractions can be caused by other factors. Spicy foods can cause indigestion in pregnancy therefore eat it with common sense. If you feel good after eating something spicy I don't see problem why you should stop eating it. Think about that, for example. In India women consume large quantities of spices including very very hot spices. I suspect that they do not significantly moderate their diet during pregnancy and do not feel the negative effects of eating spicy meals.

Chicken broth

Chicken broth - hot, comfy and tasty. The best to drink when you have cold. In 2000 the University of Nebraska Medical Center in Omaha studied the effects of drinking broth to treat the common cold. They found that some components inhibit migration of granulocytes, which may have anti-inflammatory activity. However, the study was carried out on purified cells by which the effect of the research is debatable. Also it showed that chicken broth comprises an amino acid - cysteine, which is very similar to acetylcysteine, which is used by doctors to treat bronchitis or other respiratory diseases. Acetylcysteine ​​can be obtained from of chicken feathers and skin. Pharmacologically Acetylcysteine ​​as other mucolytics thins mucus and facilitates expectoration. In clinical laboratory broth inhibited the migration of white blood cells, neutrophils, which are involved in lung tissue response to various infections. It manifests itself cough and increased secretion of bronchial mucus. They found that the soup has the ability to inhibit those reaction even when it was diluted.

Vitamin C

The effects of vitamin C on the common cold has been repeatedly tested as it was quite controversial. Unfortunately it has been shown that vitamin C suplementation is not effective as prevention of colds. However, it has been shown that consumption of Vitamin C may reduce the duration of the common cold in adults and in children. They do not reduce the severity of colds. Therefore, if we don't feel very well we might try to drink or eat something that contains a lot of vitamin C. The sources of ascorbic acid are: acerola, wild rose, green chilli, parsley, black currant, peppers,  sprouts, kale, strawberries, spinach, oranges and lemons. It should be noted that the lemon is about half of vitamin C per 100 g than red peppers. Vitamin C is lost at high temperatures so it is best to eat it cold and not peeling vegetables or fruit.

Honey

Used many times by our mothers and grandmothers during colds. It turns out that quite rightly because honey is effective in treating the symptoms associated with common colds. World Health Organisation recommends honey as a remedy for cough and sore throat. Honey should not be given to children under one year old - it is associated with botulism. The risk is very low (in the UK was reported only 6 cases from 1976 to 2006) but there are no contraindications for pregnant women to not eat it. Also remember to not heat up honey because we can lose all the beneficial properties.


Sources

1. Elizabeth Lissiman, Alice L Bhasale, Marc Cohen (2014), "Garlic for the common cold" The Cochrane Library  DOI: 10.1002/14651858.CD006206.pub4
2. Aalami-Harandi R, Karamali M, Asemi Z The favorable effects of garlic intake on metabolic profiles, hs-CRP, biomarkers of oxidative stress and pregnancy outcomes in pregnant women at risk for pre-eclampsia: randomized, double-blind, placebo-controlled trial. DOI: 10.3109/14767058.2014.977248
3. Mennella JA, Johnson A, Beauchamp GK. Garlic ingestion by pregnant women alters the odor of amniotic luid.  PMID:7583013
4. Hepper PG, Wells DL, Dornan JC, Lynch C.Long-term flavor recognition in humans with prenatal garlic experience. PMID:22753112 DOI:10.1002/dev.21059
5. Artur Gevorgyan, Christine Segboer, Rob Gorissen, Cornelis M van Drunen, Wytske Fokkens Capsaicin for non-allergic rhinitis  DOI: 10.1002/14651858.CD010591.pub2
6.  Kathryn A. Heimer MS, APRN, NP-C, Ann Marie Hart PhD, RN, FNP, Linda Gore Martin PharmD, MBA, BCPS,Sherrie Rubio-Wallace MS, RN, FNP-C Examining the evidence for the use of vitamin C in the prophylaxis and treatment of the common cold DOI: 10.1111/j.1745-7599.2009.00409.x
7. Waris A, Macharia M, Njeru EK, Essajee F . RANDOMISED DOUBLE BLIND STUDY TO COMPARE EFFECTIVENESS OF HONEY, SALBUTAMOL AND PLACEBO IN TREATMENT OF COUGH IN CHILDREN WITH COMMON COLD. PMID:26859020

Low-carb mini pizzas - let's beat diabetes!

Diabetes type 2  in children and teenagers became a prominent issue in recent decades. More and more young people suffering from obesity, which is one of the risk factors to have diabetes type 2. What can cause obesity in young people? There are many reasons ... lack of exercise, excessive consumption of sugar in the soft drinks, snacks, sweets, not enough fruit and vegetable, irregular meals and low intake of fiber. A properly fitted diet not only help to reduce weight but also can optimize the risk factors for diabetes type 2 including insulin resistance and hyperglycemia. Of course I'm not saying that we don't need carbohydrates (which is essential for good function of our bodies) but I want to show the beneficial effects of the conversion in the diet of simple carbohydrates for the better - complex carbohydrates. Therefore, I invite you to use the recipe for mini pizzas made with a base of vegetable - aubergine. This is a healthy alternative to the usual pizza.

Ingredients:

• 2 large aubergines
• small onion
• 2 chicken breasts
• can of tomatoes (250g)
• oregano
• salt, pepper, chilli
• 2 tablespoons oil
• 100g grated cheese

Method:
Cut aubergine cut into thick slices. Put some salt on each side and leave for a few minutes. Then sprinkle lightly with a spoon of oil (using a brush or spray with oil). Fry in a pan on each side until nicely browned.

Diced the chicken. Season with salt, pepper, chilli and oregano. Pan fry chopped onion and chicken. Pour over the tomatoes and cook until the sauce reduces strongly and will be very thick.

For each aubergine apply a chicken in tomato sauce and sprinkle with little cheese. Bake in oven (about 10 minutes at 200 ° C)

Salmon with white vegetables puree - a delicious idea for a healthy lunch

Salmon is a very tasty fish. Probably because it is quite oily, it contains about 13,5g fat per 100g - comparing to cod which has got only 1% of fat per 100g. Of course, this does not mean that it is a bad thing because fish oil contains beneficial fatty acids like Omega -3 and Omega - 6, improve the efficiency of the mind, skin, reduce the risk of cancers, lower levels of "bad cholesterol" and have a good effect on our heart. So eat salmon - it is a super food!

Ingredients for white vegetables puree:

• kilogram of potatoes
• a medium-sized onion
• one leek
• cauliflower
• spoon of butter
• tablespoon of rapeseed oil
• 2 tablespoons cream (creme fraiche)
• nutmeg, ground cumin, salt and pepper

To prepare salmon:

• thyme
• lemon zest
• chilli
• salt pepper
• 150g salmon per person

Method:

Divide salmon into portions, marinate in lemon zest, chili, thyme, salt and pepper. Leave it for at least half an hour in the refrigerator. Then, lay off the baking tray and bake at 180 ° C for about 20 minutes.

Peel the potatoes, rinse and boil. Do the same with cauliflower. In a saucepan, heat the oil and fry the chopped onion. When the onion is tender, add the leek and fry it until tender. Season with salt, pepper, nutmeg and ground cumin. Add cream and butter and blend everything together. Drain the potatoes and cauliflower. Leave them uncovered that the water can evaporate and then mash everything together.

Low calorie, low fat orange and coconut cake - perfect for hot days.

Cake without the fat? Without butter, oil? Yes!!! Instead, these components I used cannellini beans. So instead of fat we gain an extra portion of protein and fiber. Without sacrificing the taste! Don't worry you won't feel the taste of beans! In addition, the combination of oranges and coconut gives lightness and a little bit of sour taste. Perfect for hot summer days.

Ingredients for the sponge:

• can of cannellini beans (200g)
• 3 eggs
• half a cup of sugar
• cup whole-wheat flour
• teaspoon baking powder
• half a cup of milk

Ingredients for the orange jelly

• 500ml freshly squeezed orange juice
• 1.5 tablespoons gelatin
• tablespoon honey

Ingredients for coconut jelly

• 500ml light coconut milk 
• 1.5 tablespoons gelatin
• tablespoon honey
• tbsp desiccated coconut

In addition, a large orange.

Method:

Sponge: whisk the eggs with the sugar until will get very fluffy. Drain the cannellini beans with water and blend with milk, flour and baking powder. Gently whisk it with eggs. Greased baking tray with butter and sprinkled with flour then pour the dough. Bake in oven preheated to 180 ° C - about half an hour.

Orange jelly: Dissolve gelatin in 2 tablespoons of cold water. Let stand for a minute to swollen. Heat 1/3 orange juice and mix it with honey and then with the swollen gelatin. Then mix the rest of orange juice. Put in the fridge to jelly slightly set. Do not put it directly on the cake, because the sponge absorbs everything. Jelly must have the consistency of thick custard.

Coconut jelly: Dissolve gelatin in 2 tablespoons of cold water. Let stand for a minute to swollen. Heat 1/3 of the coconut milk and mix it with honey and then with the swollen gelatin. Then mix with the rest of coconut milk and coconut.

When the dough has cooled and  orange jelly solidified gently pour it on top of the cake. Place orange segments on top and then cover with coconut jelly. Put in the fridge to set (about 2 hours)

Cannelloni - recipe and tips on how to reduce the calories and keep the flavour.

Who said cannelloni, lasagne or sphagetti must be high in fat and calories? On the blog as usual I'm giving you alternative. To make the sauce just add some vegetables, use low fat meat, skip the white sauce and season properly to maintain flavour. Regular cannelloni contains approximately 550kcal  while my is only 390kcal. The whole thing can seem very time-consuming - especially when you need to fill the pasta. I would recommend to do this using fingers - of course, before wash your hands, or use protective glove (also prevents the dyeing of tomato sauce)

Ingredients for large baking tray - 12 servings

• low fat minced beef (12% fat) - 1 kilogram
• 5 carrots
• 3 celery sticks
• 2 medium onions
• 4 cloves garlic
• 3 cans of chopped tomatoes (about 750g)
• 2 tablespoons tomato puree
• oregano, basil (best fresh)
• half a teaspoon of ginger, turmeric, nutmeg
• tablespoon honey
• salt, pepper, chilli
• teaspoon butter
• 2 tbsp rapeseed oil

Additionally:

• 2 packages cannelloni about 400g
• 3 white balls of mozzarella light about 360g
• 2 cans of chopped tomatoes about 500g

Method:

In a large pot pour some oil and fry chopped onion. When the onion is caramelized add chopped garlic. Stirring constantly, add sliced into strips celery and grated carrot. Add the tomatoes and cook over medium heat. When the sauce starts to bubble, add minced beef, mix thoroughly, meat should fall apart in the sauce. At the end of the season with herbs, ginger, turmeric, nutmeg, add salt, peppers, chilli, honey and tomato paste. Cook for about an hour.

Grease baking tray with butter. Then the stuffed pasta and put them next to each other.

Pour tomatoes, mixed with water (100ml) on the top of dish. Cover with aluminum foil and bake for about an hour in the oven preheated to 180 ° C.

At the end on top place the sliced mozzarella and bake another 15 minutes.