diet | dieta, nutrition | odżywianie, recipes | przepisy

Lemon Water

I am not a coffee person (and what is more I do not believe in its power to awaken your body). Luckily, there is a way to start the day fresh and energized – lemon water – a simple healthy drink packed with amazing detoxing and energy-boosting benefits.

For starters, drinking water on an empty stomach will purify your colon, enabling better absorption of nutrients all throughout the day and fire up your metabolism. On the other hand, lemon offers plenty of essential nutrients like calcium, iron, potassium, vitamins C, A and B-complex and pectin fiber, and has well-recognized immunity-boosting and antibacterial properties.

Mixed together, water and lemon make up the perfect drink that will give you that morning feeling of wellness you’ve been looking for so long! I will be honest with you that now, during winter time I do not practice my ‘lemon-morning’ same frequently like in Summer (my bad… by writing this post I will try to be more solid) 😉 )

Here are the top 7 health benefits of lemon water:

1) Helps digestion

Drinking lemon water first thing in the morning will help flush toxins and other metabolic waste products from the digestive system, rehydrate the body and encourage healthy bowel movements. The result? A highly efficient metabolism, smooth digestion and a minimized risk of constipation, diarrhea, bloating and heartburn.

2) Boosts immunity

Lemons are famous for their abundance with vitamin C. Our bodies use a variety of antioxidant vitamins to stay healthy and ward off unwelcome visitors and vitamin C is one of the most efficient bacteria killer to be found.

3) Revitalizes skin

Thanks to its ability to purify internal organs and stimulate the growth of new blood cells, lemon water can help your skin become smooth and clear. In addition, the antioxidants found in lemon will delay the appearance of wrinkles, blemishes and skin spots by reducing the skin damage caused by free radicals.

4) Helps maintain healthy weight

Regularly consuming warm lemon water can definitely accelerate your weight loss efforts and help you maintain a healthy weight, as long as you make sure to adopt a few other healthy habits as well. For example, a group of German researchers found that an increased consumption of water can temporarily boost the metabolic rate up to 30% for both men and women. Furthermore, since lemon contains pectin fiber, it can help you curb hunger cravings and enjoy a prolonged feeling of satiety.

5) Controls blood pressure

Struggling to keep your blood pressure stable? Then step away from the coffee machine and treat yourself with a lemon-enriched glass of water instead. It can help control high blood pressure by hydrating and cleansing the lymphatic system. Lemons are also abundant with potassium, a key mineral which helps lower blood pressure by reversing the negative effects of sodium.

6) Boosts energy levels

Unfortunately, the energy boost we usually get from caffeine is rather short-lived, it’s dehydrating and stresses your adrenals. On the other side, natural drinks such as lemon water treat our bodies well and can offer us ‘clean’ energy boosts and increased mental clarity. The nutrients contained in lemon water will naturally enhance your energy levels and improve your mood by hydrating and oxygenating the body.

7) Eliminates bad breath

The acidic contents present in lemon prevent the growth of bacteria, cleanse the mouth and stimulate the production of saliva, which will flush out any remaining bacteria in the mouth. Lemon will also remove the white coating which forms on the tongue during sleep and consists of food debris, bacteria and dead cells and is also responsible for causing bad breath.

As you can see, the health benefits of lemon water are pretty much endless. And all you need to do in order to reap them is cut a lemon in halves, squeeze its juice in a glass of lukewarm water/or with mineral water and consume it at least half an hour before your breakfast.
Enjoy the new day!

diet | dieta, recipes | przepisy

Banana omelette

Are you one of this person who has no time in the morning and struggle what to eat before hitting to the gym? Protein shakes, oat meals, energy bars, are you tired of them?

I have a great solution for someone who wants to have a quick, powerful, yummy and easy to prepare breakfast! One of my favorites and the simplest – banana omelette.

I love this recipe as it is very easy to prepare and taste delicious any time of the year. I have it usually before going to the gym early in the morning when I need fast and light source of energy.

It is based on two, actually 3 great ingredients:

  • bananas – provide you great source of easy digestible carbohydrates. Bananas are good for your heart. They are packed with potassium. Bananas are also packed with fiber, which boosts satiety and improves digestive health.
  • eggs – undoubtedly one of the most nutritious foods around! They are loaded with several vitamins and contain high-quality protein. Most of the nutrients are in the yolk, which consists mostly of fat. Meanwhile, the white contains mostly protein. One large egg contains 5 grams of fat and 6 grams of protein.
  • coconut oil – another one of the healthiest foods on the planet. Coconut oil benefits and uses go beyond what most people realize, as coconut oil is a true superfood. The secrets to this amazing superfood are healthy fats called medium-chain fatty acids (MCFAs). Coconut oil increase “good” HDL cholesterol in your body and help convert the “bad” LDL cholesterol into a less harmful form.

Let’s get this magic started!

Ingredients:

  • 1 big ripen banana
  • 2 organic free-range eggs
  • pinch of Himalayan salt
  • 1 teaspoon coconut oil extra virgin
  • cinnamon
    + optional
  • 1 teaspoon cocoa powder
  • 1 teaspoon hemp seeds
  • 1 teaspoon chia seeds
  • 1 teaspoon dried black currant

Directions:

  1. Wash the eggs, peel and slice banana.
  2. Beat eggs, salt in small bowl.
  3. Add your extra superfoods, such as: chia seeds, hemp sees, cocoa powder, dried fruits.
  4. Mix all together and add sliced banana.
  5. Heat pan with 1 tablespoon of coconut oil over medium-high heat until hot. Tilt pan to coat bottom.
  6. Pour in egg mixture and cover with the lid.
  7. Fry for around 2 minutes on one side and flip for another 2 minutes on another side.
  8. Serve it with favorite yogurt on top and sprinkle (lots of) cinnamon.

 

diet | dieta, recipes | przepisy

HOMEMADE WHOLE-RYE BREAD

The 100% rye bread is such a great thing but is is not easy to find in the local stores… Unfortunately, whatever is called ‘rye bread’ usually contains many additional ingredients that have nothing in common with rye: white flour, caramel coloring, dough conditioners and preservatives.
We buy it as we are thought that dark bread is healthy, but it is not true sometimes as nowadays it is hard to find real bread without any additional ingredients.

The good news it that since now, you can transform your kitchen to your own bakery and be your own baker! I am not kidding, freshly baked bread and crispy skin with thin slice of melting butter on top would become new hero in your menu! Just be careful, as I am pretty sure your family and friends would make special orders and ask for extra bread for them, so you may need to organize more time at kitchen to make good on their expectations 😉

The recipe is easy, but it is NOT quick, as to prepare your bread, first you would need to make a sourdough starter (called also levain). (That lactic acid from starter produces a flavorful tang as well as bread that lasts a long time on the counter (acid is a preservative)).
This phase takes 4 days. But do not worry it is really simple! 🙂

Let’s do it!


Sourdough starter
Ingredients (for each day)

  • 100g whole-rye flour
  • 100ml room-temperature boiled water

Day one
Mix 100g flour with 100ml room-temperature boiled water in glass bowl (mix it with wooden spoon! Bread doesn’t like metal!). Let sit at room temperature, cover with kitchen towel.

Day two
Add another 100g flour with 100ml room-temperature boiled water to the mixture from the day before. Mix together and again let sit at room temperature, cover with kitchen towel.

Day three
Add another 100g flour with 100ml room-temperature boiled water to the mixture from the day before. Mix together and again let sit at room temperature, cover with kitchen towel.

Day four
Add another 100g flour with 100ml room-temperature boiled water to the mixture from the day before. Mix together and again let sit at room temperature, cover with kitchen towel.

(Day by day , starter will be growing in your bowl and fermenting, the ‘funny’ smell it is exactly what are we aiming for! Lactic acid is the hero of this bread 🙂
Follow these instructions from above every day AT THE SAME time! So either in the morning, before going to work, on in the evening before going to bed, basically every 24 hours 🙂 )


Day five (BAKING DAY!)
Ingredients

  • 1kg whole-rye flour
  • around 600ml-700ml room-temperture boiled water
  • 1,5 tablespoon Himalayan salt
  • 100g sunflower seeds
  1. This time, after 24 hours passed since day 4, instead of adding 100g of flour, add 500g flour and 500ml room-temperature boiled water to our bowl with starter since last 4 days. Mix it well together and leave in the kitchen for 12 hours, underneath the kitchen towel.
  2. After 12 hours add another 500g flour, big 1,5 table spoon of Himalayan salt, sunflower seeds and about 150ml-200ml warm-temperature boiled water. YES!! This time we put LESS WATER than the previous days.
  3. Mix all together well until it has a bit more dense structure than days before and until the dough falls off from your fingers (yes feel free to mix the dough with your hands 😉 ) and put into well oiled and floured standard loaf pan. Smooth the top of the dough with a wet spatula. Flour the top of the loaf and cover with a kitchen towel.
  4. Allow to ferment for 1 more. The dough will rise a little but not much.
  5. In the mean while pre-heat your oven to maximum.
  6. After one hour of sitting put your filled loaf pan with dough into hot oven and decrease temperature to 200°C (390°C-400°F)
  7. Bake your loaf, uncovered, for around 50 minutes, until brown. Your oven may vary greatly. The best way to check is by the color of the loaf.
  8. Remove bread from the loaf pan and let cool on a wire rack.
  9. Let this loaf sit before you break into it! However I am usually very impatient and digging into it almost straight away after taking it out from the oven. Crispy end of the bread is the best! 🙂


A note on scheduling

Since there’s no kneading, this loaf goes together quickly. Instead of starting the loaf in the evening, you could start it in the morning and finish it in the evening after work. The fermentation times are flexible since you don’t have to worry about the dough keeping it’s shape. If at anytime something prevents you from completing a step just put your dough in the refrigerator (which is kind of like hitting the pause button).

Tips
The longer the bread sits the more sour it will get (note that it could get too sour if you really extend the fermentation). Too short a fermentation will lead to an overly dense loaf. That said, you’ve got considerable flexibility. A few hours in either direction won’t make much of a difference.
Try any variations such as adding nuts and sprouted grains.
diet | dieta, recipes | przepisy

Apple pie

We are in fall. And fall is the season when apples are one of the most popular fruits this time of the year. There are sooo many of them crispy, sweet, juicy, sour, green, red whatever you want to choose from!

There as so many delicious way to use and prepare apples in the kitchen but one of the easiest and the most loved one by everyone is apple pie! 🙂

This recipe below I have tried last Thursday for Thanksgiving and worked perfectly. Believe me or not but there is no added artificial sugar in it and tastes absolutely great.
My roommate and friends loved it so hopefully you enjoy it as well!

Ingredients:

  • 2,5 cups wholewheat flour
  • 2 teaspoons baking soda
  • 1 glass organic whole milk from grass-fed cows
  • 3/4 cups organic butter (170 grams)
  • 2 teaspoons grounded cinnamon
  • 1 pinch of salt
  • 2 organic free-range eggs
  • 2 big apples (approximately 1 pound) + jemon juice (to avoid darkening)
  • 1 cup sun-dried raisins
  • 1/2 cup organic blossom honey

Directions:

  1. Preheat oven for 375F(190C) and prepare your pie-plate and dot with butter.
  2. Slice apples and toss them with lemon juice.
  3. In medium size bowl combine dry ingredients: flour, soda, cinnamon, salt
  4. In other bowl mix well butter with eggs until you get a consistent mixture.
  5. Slowly add milk to eggs and butter and keep mixing until it is solid.
  6. Add honey and raisins to mixture.
  7. Combine prepared dry ingredients with fluid mixture until consistent dough.
  8. Put pastry into pie-plate and bake for 40-45 mins (during baking check it with tooth stick!)
    until is golden brown.
  9. Cool on wire rack or serve warm with home-made whipped cream!

diet | dieta, recipes | przepisy

Baked pumpkin and roasted seeds | Pieczona dynia i prażone pestki

We are in fall!

And I believe that it is possible to fall in love with fall! 🙂

This season could be really amazing, beautiful sunrises and sunsets, lazy Sun shining over the streets with its golden rays makes perfect weather conditions for walking and spending time outside. Okay, that sounds optimistic, because we know that fall could be cruel sometimes, grey, with rain, wind and no sun at all… But the good part of this is that you can bring some smile and happiness on the plate thanks to pervasive PUMPKIN! It is also a great decorative item for your house and Halloween (what Americans know really well ;))!

Today I am serving you two ideas for baked pumpkin. I love it. It is easy to prepare and simply tastes good. You can make it sweet or spicy, whatever taste you have the particular day.
It is a great snack for home-parties or yummy veggie-side for your main dish. Works great with meat, fish, rice, peas. Believe me and try it straight away! Pumpkins are everywhere now so give yourself a try! 😉

Also DO NOT throw away the seeds! They are full of vitamins and they’re high in protein, zinc, copper and iron. It is a good source of Vitamin E and K. As I said, do not throw them but roast them!

Ingredients:

  • Pumpkin (of course!)
  • olive oil
  • salt
  • cinnamon and honey – for sweet option
  • herbs and chilli powder – for spicy option

Directions:

  1. Wash the pumpkin, cut it according to how are you going to eat it. Chunks? Slices? You decide!
  2. Scoop and clean the seeds: Preheat oven to 150°C (300°F)
    Scoop the seeds from the cavity and place in a colander. Place the colander under cool running water and remove any additional squash flesh. Shake colander to remove water.
  3. Dry the seeds (Dump the seeds out onto a towel and pat to dry)
  4. Oil and salt the seeds and pumpkin. Place the seeds on a baking tray and drizzle with a small amount of oil, approximately 1 teaspoon for 3/4 cup of seeds. Add a pinch or two of salt.
    Toss and bake them
    SPICY add herbs such as chopped rosemary, dried oregano and/or spices such as smoked paprika, chili powder. Check carefully to be sure the herbs and spices aren’t browning too quickly. If so, roast at a sightly lower heat.
    SWEET omit or reduce the salt and roast the seeds and pumpkin on parchment-lined baking sheet. Let cool, then toss with honey. Not too much, just enough to lightly coat the seeds. Than add cinnamon and coat evenly.
  5. Tossed seeds and pumpkin spread out on baking sheet. Put them in the oven and roast until the seeds are just starting to brown, about 20 to 25 minutes. If your oven has uneven spots, you may want to stir after 10 minutes.
  6. Remove it from the oven and let the seeds cool on the tray. Enjoy your baked pumpkin and seeds right away! You can also save seeds and keep for a few days in an airtight container.Sometimes you can be lazy/ or if you have not much time just cut your squash, toss the slices with your chosen spices and it them all together! Put on side of your dish and enjoy. Bon apetite!

diet | dieta, recipes | przepisy

Home-style beef liver | Wołowa wątróbka z kaszą gryczaną

I just got back home from my contract in Portugal. I am planning to stay at home in Poland in August. I have been missing my family and Polish Summer and food. Whenever I am aborad I am trying to memorize this taste on my plate and prepare some traditional dish. Below you will find one of the recipe that always bring back home to my mind. Buckwheat and beef liver accompanied with brussel sprouts and spring onion. This dish is full of vitamin and minerals, perfect for lunch or dinner!

Before you check the recipe (and hopefully use it 🙂 ), get to know a bit more about the main ingredients!

BUCKWHEAT is widely produced in Poland, it plays an important role in our traditional cuisine.  It is our SUPERFOOD AND WE are proud of it! Remember, buckwheat isn’t even a grain, it’s actually a seed! Improves Heart Health By Lowering Cholesterol and Blood Pressure Levels, Provides Highly Digestible Protein, Doesn’t Contain Gluten and Is Non-Allergenic Buckwheat groats and flours are a great source of energy-boosting B vitamins, plus minerals including manganese, magnesium, zinc, iron, folate and magnesium!
BEEF LIVER –  In addition to the iron that prevents anemia, beef liver is a rich source of vitamin A, B vitamins and zinc.  In general, organ meats are between 10 and 100 times higher in nutrients than corresponding muscle meats! Remember that it is essential to eat meat and organ meats from animals that have been raised on fresh pasture without hormones, antibiotics or commercial feed.

Ok, are you ready to prepare this great meal in less than half-an-hour!

INGREDIENTS:

-50g buckwheat
-150g beef liver
-200g Brussels sprouts
-spring onion
-garlic
-1 tablespoon coconut oil extra virgin
-1 teaspoon olive oil extra virgin or butter
-black pepper
-salt
Herbs de Provence
-chili pepper

DIRECTIONS:

  1. Rinse buckwheat under water before cooking it. Bring around 120-150 ml of water to boil add salt and buckwheat, stir, cover and simmer for 15-20 minutes or until the water gets absorbed. Once the buck is cooked add all teaspoon of olive oil or butter and let it stay under cover on the counter so it will be more tasty and fluffy!
  2. Prepare another pot and bring around 750ml of water to boil, add salt. Once the water is boling add brussel sprout, cook it around 20 minutes under the cover.
  3. Rinse and slice beef liver. Chop spring onion and 2-3 cloves of garlic (Me, I like it spicy!).
  4. Place a saucepan on the stove and heat it for about a minute or two until it’s hot enough. Grease it with a tablespoon of coconut oil. Wait until the coconut oil has melted, and add chopped onion and garlic. Fry for about 1-2 minutes until begin to turn golden brown.
  5. Add sliced meat on the hot saucepan. Spinkle with provence herbs and chilli pepper. Fry for about 4-5 minutes on each side, once it become golden and crispy outside! (Do not over cook it otherwise it will get hard!)
  6. Put your freshly cooked buckwheat and veggie on the plate and add slices of freshly fried beef liver. Sprinkle black pepper and salt on top (do not put salt before/during frying the meat, otherwise it won’t be tender but hard!).

BON APPETIT!

Wołowa wątróbka w domowym stylu

Sierpień planuję spędzić w domu, w Polsce. Przede wszystkim stęskniłam się za rodziną, ale również za polskim jedzeniem i kuchnią. Będąc na wyjazdach staram się niekiedy przywrócić te smaki na talerzu. Poniżej znajdziecie przepis na jedno z takich dań, które definitywnie kojarzy mi się z domem J. Kasza gryczana, wątróbka wołowa w towarzystwie brukselki i zielonej cebulki. Pełna witamin i wartości odżywczych potrawa, idealna na obiad lub kolację.

Zanim przeczytacie przepis (i go wykorzystacie 😉 ), kilka rzeczy, o których warto wiedzieć:

KASZA GRYCZANA – niezywkle popularna w Polsce. To nasz SUPERFOOD i powinniśmy być z niego dumni! 🙂 Tak naprawdę gryka, nie jest zbożem a ziarnem. Wpływa korzystnie na pracę serca obniżając poziom cholesterolu oraz poziom krwi, jest doskonałym źródłem łatwoprzyswajalnego białka, nie zawiera glutenu i alergenów. Gryka oraz mąka gryczna są doskonałym źródłem witamin z grupy B oraz minerałów: manganu, magnezu, cynku, żelaza i kwasu foliowego.
WĄTRÓBKA WOŁOWA – Bogate źródło żelaza, witamin z grupy B. Wpływa doskonale na krew oraz zwalcza anemię. Dodatkowo zawiera witaminy z grupy B, A oraz cynk. Generalnie podroby zawierają około 10x więcej składników odżywczych niż tradycyjne mięso! Pamętajmy jednak, aby pochodziły one ze sprawdzonych źródeł oraz od hodowców, którzy nie stosują antybiotyków i sztucznych metod przy hodowli mięsa. Należy unikać tego pochodzącego z masowej produkcji.

Mając poniższe składniki w niespełna 30 minut jesteście w stanie przygotować niezwykle wartościowe i tanie danie! Do dzieła! 🙂

SKŁADNIKI:

-50g kaszy gryczanej palonej bądź niepalonej
-150g wątróbki wołowej
-200g brukselki
-cebula dymka
-czosnek
-1 łyżka oleju kokosowego
-1 łyżeczka oliwy extra virgin / masła
-pieprz
-sól
-ostra papryka
-zioła prowansalskie

PRZYGOTOWANIE:

  1. Zagotować 120 ml wody w garnku z odrobiną soli. Do wrzątku wrzucić przepłukaną kaszę gryczaną oraz łyżeczkę oliwy bądź masła. Gotować pod przykryciem, na wolnym ogniu, ok. 15-20 minut aż do momentu kiedy kasza całkowicie wchłonie wodę. Tak ugotowaną gryczkę zostawić kilka minut w garnku na blacie kuchennym, żeby ‘doszła’ do siebie i stała się jeszcze bardziej sypka.
  2. W drugim garnku zagotować wodę na brukselkę. Dodać warzywa i gotować około 20 minut, aż brukselka będzie miękka.
  3. Pokroić w cienkie plastry uprzednio umyte mięso, posiekać cebulkę oraz kilka ząbków czosnku.
  4. Na patelni rozgrzać łyżkę oleju kokosowego. Zeszklić cebulę oraz czosnek. Następnie na rozgrzaną patelnie położyć plastry wątróbki oraz posypać je ziołami oraz papryczką chili.
  5. Smażyć mięso z każdej strony ok. 4-5 minut, tak aby było zarumienione. Zbyt długie smażenie może spowodować, że wątróbka będzie twarda!
  6. Nałożyć na talerz uprzednio ugotowaną kaszę i brukselkę oraz wątróbkę i cebulkę z czosnkiem. Popieprzyć i posolić do smaku (nie należy solić mięsa wcześniej, aby nie stwardniało podczas smażenia!).

SMACZNEGO!

diet | dieta, recipes | przepisy

Grilled pork with asparagus and buckwheat | Schab ze szparagami i kasza gryczana

Everybody likes quick and easy lunch! If you like to have it healthy you will like my suggestion! Check my recipe for lunch that you can prepare in 20 minutes! Exactly, only 20 minutes and then you can enjoy it or pack to your lunch-box and have it following day at the office ☺

Ingredients:

  • 50 grams buckwheat (dry)
  • 150 grams pork loin or tenderloin
  • Half-bunch asparagus
  • 2 cloves of garlic (or more, I like it spicy! 🙂 )
  • 1 small onion
  • Black pepper
  • Chili powder
  • Thyme
  • Himalayan salt
  • Coconut oil extra virgin (1 tablespoon)
  • Olive oil extra virgin (1 teaspoon)
  • Balsamic vinegar (1-2 teaspoons)

Directions:

Rinse buckwheat under water before cooking it. Bring around 120ml of water to boil, add salt and buckwheat, stir, cover and simmer for 20 minutes or until the water get absorbed.

In the meanwhile prepare your meat and veggies:

Chop onion and rinse pork under water, cut it into 2-3 thin slices. Sprinkle salt, herbs, pepper and vinegar on each side of them. Rub the condiments into it (ideally would be if you marinate pork 1-2 days before. You can prepare bigger amount also and then cook it when you need it. Soused meat will be even tastier!).

Place a saucepan on the stove and heat it for about a minute or two until it is hot enough. Grease it with a coconut oil. Wait until the oil has melted and add chopped onion, once they get a little bit color add the slices of prepared pork. Fry for about 6-8 minutes on each side, once meat get crispy outside. While the first side of meat is being cooked, place another saucepan on the stove to grill asparagus. Again, grease it with coconut oil and wait until it is hot. Wash asparagus and snap off its woody ends before cooking! Simply take the end of the asparagus between your thumb and forefinger and bend until it breaks. Now they are ready to sauté. Put equally sized spears in hot pan greased with coconut oil, add chopped garlic, salt and pepper. They should be tender-crisp in just one or two minutes!

By the time, buckwheat should be already cooked so fried meat should be. Serve it on your plate and sprinkle with olive oil.

Bon apetite :)!

 

diet | dieta, recipes | przepisy

Power pancakes | Placki mocy

Hello Everyone! 😉

Today is Sunday. Most of us (if not everyone) like this day a lot. We have more time for ourselves, family and friends. I am finally sharing this recipe with you that all my friends know me for ;). The breakfast is in my opinion, the best meal during the day. When we have a bit more free time, why shouldn’t we celebrate and enjoy this part of the day as much as possible?

This recipe is great for lazy Sunday mornings but not only. I really like it because:

  1. Prepared the night before it is a great takeaway breakfast that you can take with you to work/school/plane when you are in the rush.
  2. It is full of healthy ingredients good for your body, fulfilling and real power-boost for the beginning of the day.
  3. Great source of calories after a hard workout at the gym or long run.
  4. It is also vegetarian and gluten free.
  5. It is just SO yummy! Everyone likes it!

This recipe is based on millet. So let me say few words about it…

Millet is an ancient grain, very popular in Poland where I come from. Its structure is very similar to wheat, however, millet is completely gluten free and contains lots of plant based protein. It contains the amino acid tryptophan, which aids in weight control by keeping us satisfied for longer. Tryptophan is also responsible for increasing our serotonin levels, which helps release stress and increase our mood ;).

Here it is my recipe for perfect breakfast. Get the ingredients ready and be the boss in your kitchen today.

Ingredients:

  • 50 grams millet (dry)
  • pinch of Himalayan salt
  • 2 eggs
  • 1 teaspoon cocoa powder*
  • 1 teaspoon shredded coconut*
  • 1 teaspoon chia seeds
  • 1 teaspoon flax seeds*
  • 1 teaspoon sesame seeds*
  • 1 teaspoon cinnamon
  • 1 teaspoon goji berries*
  • 1 teaspoon dried currants*
  • 1 spoon coconut oil extra virgin
  • 2-3 teaspoons natural yogurt (preferably with probiotics)
  • 1 banana or 1 mango or 1 apple or cup of blueberries**

* You can mix and experiment with this additional ingredients, it all depends on your taste! Do you like cocoa? Put 1 tablespoon! You do not have chia seeds? Don’t worry, take poppy seeds instead. If is absolutely up to you. Personally, I like to mix all of them together to have real power breakfast 🙂

**This is the best part of this recipe as adding different fruits you will never get bored! Bananas work very well with it but I got crazy about mango combination recently. Staying at home shredded apple works great also. Summer time? That’s great! Nothing tastes better than blueberries inside!

Directions:

Rinse millet under water before cooking it. (Always remember to use 2,5 cups of water for 1 cup of millet!). Bring around 150 ml of water to boil add salt and millet, stir, cover and simmer for 25 minutes or until the water get absorbed (do not mix it! otherwise the millet won’t be fluffy but sticky!). Once the millet is cooked add all dry ingredients, shredded coconut, chia seeds, flax seeds, sesame seeds, cocoa powder. Add eggs and mix it well together.

Place a saucepan on the stove and heat it for about a minute or two until it’s hot enough. Grease it with a teaspoon of coconut oil. Wait until the coconut oil has melted, and add spoon by spoon of batter into skillet. Cook for about 1-2 minutes on each side, once pancake batter begins to turn golden brown. Repeat until batter is used up, but be sure to stir it and scoop from the bottom each time as the millet will settle.

Put your freshly made pancakes on the plate and add extra spoons of natural yogurt and sprinkle looots of cinnamon on top (and extra fruits if you want!). (alternatively put the pancakes in the aluminium foil and let them breathe for a while, then wrap it around and take with this yummy breakfast to work!)

Bon appetite.  I wish you a yummy morning! 😉

Placki mocy

Witam wszystkich!

Dziś jest niedzielna, jeden z najbardziej ulubionych dni w tygodniu przez większość z nas. Mamy więcej czasu dla siebie, rodziny i przyjaciół. Według mnie śniadanie jest najprzyjemniejszym posiłkiem w ciągu dnia. Dziś podzielę się z Wami moi przepisem, z którego jestem znana w swoim najbliższym gronie. Mając dziś więcej wolnego czasu, dlaczego nie warto spróbować i cieszyć się tym porankiem w najelbszy możliwy sposób?

Przepis ten jest nie tylko idealny na niedzielne, leniwe poranki. Lubię go ze względu na kilka innych powodów:

  1. Przygotowany poprzedniego wieczoru jest idealną alternatywą na śniadanie do zabrania do pracy/szkoły/samolotu kiedy rano jesteśmy ograniczeni czasowo.
  2. Jest pełen zdrowych składników wpływających korzystnie na nasz organizm, sycący i dostarczająct energii na cały poranek.
  3. Świetne źródło kalorii po ciężkim treningu na siłowni lub bieganiu.
  4. Odpowiednie dla osób na diecie bezglutenowej i wegentarian.
  5. Jest przepyszny i wszyscy go lubią! 🙂

Podstawą tego przepisu jest kasza jaglana. Dla niewatjemniczonych pozwolę sobie wpleść parę słów na jej temat.

Kasza jaglana jest starożytnym zbożem, bardzo popularnym w Polsce. Jej struktura jest bardzo podoba do pszenicy, jednak jest ona całkowicie bezglutenowa oraz zawiera dużo roślinnego białka. Bogata w tryptofan, aminokwas odpowiedzialny za dłuższe uczucie sytości (co ma znaczenie w walce z nadwagą). Dodatkowo tryptofan działa odstresowująco oraz wpływa na poziom serotoniny we krwi przez co czujemy się szczęśliwsi (oraz zdrowsi) ;).

Poniżej przedstawiam przepis na idealne śniadanie. Przygotujcie wszystkie potrzebne składniki i poczujcie się mistrzem kuchni w swoim domu!

Składniki:

  • 50 gram kaszy jaglanaej (masa sucha)
  • szczypta soli himalajskiej
  • 2 jajka
  • 1 łyżeczka kakao*
  • 1 łyżeczka wiórek kokosowych*
  • 1 łyżeczka nasion chia*
  • 1 łyżeczka mielonego lnu (lub w całości)*
  • 1 łyżeczka sezamu*
  • 1 łyżeczka suszonych jagód goji*
  • 1 łyżeczka suszonej czarnej porzeczki*
  • 1 łyżka oleju kokosowego extra virgin
  • 2-3 łyżki jogurtu naturalnego (z probiotykami)
  • 1 banan / 1 mango / 1 jabłko / 1 szklanka jagód **

*Można dodać i eksperymentować z suchymi składnikami, wszystko zależy od Twojego smaku! Lubisz kakao? Dodaj dużą łyżkę! Nie masz nasion chia? Nie martw się, dodaj łyżeczkę maku. Osobiście lubię mieszać wiele składników razem by mieć naprawdę sycące śniadanie 🙂

**To jest najlepsza zaleta tego przepisu, dodawając różne owoce nigdy się nim nie znudzisz! Banany sprawują się wyśmienicie, ale ostatnio oszalałam na punkcie mango! Będąc w domu, w Polsce, lubię dodać starte jabłko. Podczas letnich miesięcy nie ma nic lepszego jak jagody i owoce leśne!

Przygotowanie:

Wypłucz kaszę pod bieżącą wodą w sitku. Zagotuj około 150 ml wody, dodaj szczyptę soli oraz dodaj kaszę. Wymieszaj, przykryj pokrywką oraz gotuj na wolnym ogniu przez około 25 minut lub do całkowite wsiąknięcia wody (pamiętaj zawsze o stosowaniu 2,5 porcji wody na 1 porcję suchej masy kaszy!), Nie mieszaj jagły w trakcie gotowania, bo nie będzie ona sypka po ugotowaniu lecz lepka. Do tak przygotowanej kaszy dodaj wszystkie sypkie skłądniki: kakao, wiórki kokosowe, nasiona lnu, suszone owoce. Następnie dodaj jajka i starannie wymieszaj.

Umieść patelnię na kuchence oraz rozgrzej ją przez 1-2 minuty, a następnie dodaj łyżkę oleju kokosowego. Poczekaj aż tłuszcz się rozpuści i będzie gorący, a następie nakładaj łyżkami uprzednio wyrobioną masę na patelkę. Smaż przez około 2 minuty z każdej strony aż staną się one złociste. Nakładaj kolejne porcje masy naleśnikowej aż do końca,

Nałóż świeżo usmażone placki na talerzu oraz dodaj kilka łyżek jogurtu naturalnego oraz posyp obficie cynamonem (i jeśli chcesz, dodaj jeszcze więcej świeżych owoców!). (Jeśli przyogtowujesz te placki nazajutrz, nałóż je na folię aluminiową i powzól im chwilę ostygnąć, a następnie zawiń i tak przygotowane zabierz następnego dnia do pracy!)Place a saucepan on the stove and heat it for about a minute or two until it’s hot enough. Grease it with a teaspoon of coconut oil. Wait until the coconut oil has melted, and add spoon by spoon of batter into skillet. Cook for about 1-2 minutes on each side, once pancake batter begins to turn golden brown. Repeat until batter is used up, but be sure to stir it and scoop from the bottom each time as the millet will settle.

Smacznego!

 

diet | dieta, recipes | przepisy

Overnight bircher | “Nocna” owsianka

Simple Overnight Bircher
This simple Bircher recipe is perfect for when you’re time poor in the mornings. I love this recipe, it’so simple! I can’t belive it has joined my breakfast menu just recently, as I have tried similar one to this in local restaurant in Sydney with my friend during the weekend.
And it works perfectly whether you are in rush in the morning, when you need to eat something before workout at the gym or you need to run to work or just simply enjoy your meal.
You just have to remember to prep it the night before to give the oats some soaking time as the season change, pop in some seasonal fruit to give it another dimension.(frozen berries are my favorite and work perfectly any time of the year!) This is just a great brekkie to make in a jam jar or breakfast-box and bring it to work, it might get a little mushed but the flavour will be just as fantastic !
-50 grams oats
-pinch of salt (preferably sea salt or Himalayan salt)
-1 teaspoon cocoa powder
1 teaspoon shredded coconut
1 teaspoon chia seeds
1 teaspoon flax seeds*
1 teaspoon sesame seeds*
1 teaspoon poppy seeds*
1 teaspoon cinnamon
1 teaspoon goji berries
1 teaspoon dried currants
2-3 teaspoons natural yogurt (preferably with probiotics)
100-150 ml warm precooked water or milk ( Any milk that you prefer to use)
Directions
The night before you want to eat the bircher, soak the oats with water or milk, salt add other dry ingredients in a bowl, stir well or leave the layer texture
2. In the morning grab the oats from the fridge, add 2-3 spoons of yogurt on top, cut some fresh fruits into it (banana or Apple if you didn’t have frozen berries the night before) and sprinkle the cinnamon over the top.
ENJOY!

„Nocna” owsianka
Prosty przepis idealny jeśli rano masz mało czasu lub nie masz go w ogóle. Jest niezwykle prosty i nie mogę uwierzyć, że dopiero od niedawna gości w moim menu, kiedy to spróbowałam podobnej owsianki w lokalnej kafejce podczas pobytu w Sydney.
To pożywne śniadanie, którym możesz rozkoszować się w domowym zaciszu o poranku, doskonale sprawdza się u mnie jako posiłek przedtreningowy, łatwe do przygotowania w słoiku/pojemniku i do zabrania ze sobą do pracy (co prawda struktura owsianki może nieco ucierpieć, ale jej smak pozostanie bez zmian),
Jedyne o czym musisz pamiętać to przygotować ją wieczór przed, aby pozwolić płatkom owsianym i ziarnom nasiąknąć. Dzięki dodaniu sezonowych owoców możesz uzyskać za każdym razem inny, niepowtarzalny smak! (moim faworytem są jednak mrożone owoce leśne)
Składniki:
50g płatków owsianych
Szczypta soli (najlepiej morskiej lub himalajskiej)
1 łyżeczka kakao
1 łyżeczka wiórków kokosowych
1 łyżeczka nasion chia
1 łyżeczka nasion siemienia lnianego
1 łyżeczka sezamu
1 łyżeczka maku
1 łyżeczka cynamonu
1 łyżeczka jagód goji
1 łyżeczka suszonych porzeczek
2-3 łyżki jogurtu naturalnego (najlepiej z probiotykiem)
100-150 ml ciepłej, przegotowanej wody lub dowolnego mleka
Przygotowanie:
1. Wieczorem poprzedniego dnia zalej płatki owsiane przegotowaną wodą lub mlekiem, tak aby poziom wody/mleka był nieco powyżej płatków, dodaj szczyptę soli oraz pozostałe suche składniki. Następnie całość wymieszaj bądź pozostaw ‘warstwową’ strukturę.
2. (Jeśli chcesz dodać mrożone owoce, nałóż je na wierzchu tak przygotowanej owsianki, aby pozwolić owocom się rozmrozić przez noc). Schowaj miseczkę pod przykryciem w lodówce lub chłodnym zacienionym miejscu.
3. Następnego dnia rano nałóż na wierzch owsianki 2-3 łyżki jogurtu naturalnego, dodaj świeże owoce (np. pokrojonego banana lub starte jabłko), jeśli nie miałeś mrożonych owoców) i posyp obificie cynamonem.
SMACZNEGO!