diet | dieta, nutrition | odżywianie

B like… Blueberries! | B jak… Borówka Amerykańska!

Summer has officially arrived!

Yes! We all have been waiting for it since long time.

Apart from sunshine, t-shirt weather, long days another advantage of this season are numerous fruits available on markets! For me this is definitely the best time of the year as Summer brings as one of the best and the healthiest fruits – BERRIES! I love them, they are  definitely one of my favorite. They are low in calories, low in sugar but full of taste, vitamins and antioxidants! And what is more there are SOOO…. MANY  of them! Blueberries, huckleberries, mulberries, strawberries, blackberries, raspberries… and much, much more!

Today we will have a closer look at blueberries 🙂 I am sure everyone loves them!

This vibrant fruit is tiny, but remains one of the most nutritious, antioxidant-rich types of fruit in the world and have been shown to do everything from enhance brain health to keep your heart strong. Also as I mentioned before, they are also super sweet, low-calorie and delicious.

Health benefits of this top superfood

  1. Support Digestion
    With 3.6 grams of fiber in each cup, including a serving or two of blueberries can help you meet your fiber needs while also promoting regularity and healthy digestion.
  2. Promote Heart Health
    Healthy heart is a key component of overall health as it is responsible for pumping blood through the body to provide your tissues with the oxygen and nutrients needed to thrive and survive.Studies show that eating blueberries could help reduce some of the risk factors for heart disease. Sttudy in published in the Journal of Nutrition reported that blueberry supplementation led to greater decreases in blood pressure and oxidized LDL cholesterol, two major risk factors for heart disease.Of course, the health benefits of blueberries on heart disease are limited unless combined with a balanced diet, a healthy lifestyle and regular exercise.
  3. Alleviate Inflammation
    Although inflammation is a normal immune response that helps protect your body from illness and injury.Thanks to its high antioxidant content, blueberries have been shown to have a significant anti-inflammatory effect in the body. A 2014 test-tube study even found that the polyphenols found in blueberries helped reduce the activity of several markers of inflammation.
  4. Boost brain health
    One of the most impressive health benefits of blueberries is its ability to enhance brain health. There have been many studies suggesting that eating blueberries could improve memory and cognition.Additionally, blueberries are loaded with antioxidants, which can protect the brain from free radical damage and promote healthy brain aging.
  5. Amp Up Weight Loss
    Blueberries are high in fiber, low in calories and carbohydrate, and contain almost no fat, that is why this nutrient-packed berry is great if you’re looking to lose weight fast. It’s low in calories but provides a whopping 3.6 grams of fiber per cup, fulfilling up to 14 percent of your daily fiber needs with just one serving. Fiber moves slowly through your digestive tract, promoting satiety and keeping you feeling fuller for longer to aid in weight loss.Be sure to combine blueberries with a nutritious, well-rounded diet and plenty of physical activity to promote weight loss even more.
  6. High in Antioxidants
    Antioxidants are compounds that fight harmful free radicals. They not only prevent cell damage, but also protect against several types of chronic disease, including cancer, heart disease and diabetes.One study compared the antioxidant capacity of blueberries, blackberries and strawberries and found that blueberries not only contained the highest total antioxidant capacity, but also contained more of many specific types of antioxidants, including phenols, flavonoids and anthocyanins.
  7. Help Fight Cancer
    Recent research has unearthed some impressive findings on the ability of blueberries to protect against certain types of cancer.For example, a 2010 test-tube study reported that blueberry extract was able to inhibit the growth and spread of breast cancer cells, making blueberry extracts potential cancer-fighting agents. Similarly, a 2007 test-tube study showed that low-bush blueberry juice reduced the growth of several types of cancer, including stomach, prostate, intestine and breast cancer cells.

Ideas to use blueberries

Remember, when picking blueberries, they should be ripe enough that they are blue and require just a light touch to pick. Be sure to wash them thoroughly before savoring the sweet flavor.

These days, you likely won’t run into any trouble finding a pint of blueberries on the shelf at your local grocery store. You can also find both regular and wild blueberries in the frozen fruit section of many stores as well 🙂

You can add blueberries to just about any recipe to kick up the sweetness.

  • Try them in pancakes or baked goods to ramp up the antioxidant content of your dish
  • Sprinkle them over oatmeal or yogurt
  • Enjoy them as is for a guilt-free way to satisfy your sweet tooth

    Make your own omega blueberry smoothie!

    INGREDIENTS:

    • 1 cup blueberries
    • ¼ cup coconut milk
    • 1 tablespoon sprouted flax meal
    • 1 scoop vanilla whey protein powder
    • lime juice and mint leaves for taste and decoration (also some other berries, like blackberries 😉 )

    DIRECTIONS:

    1. Add all ingredients to a blender and blend until a smooth texture is reached.

    This omega blueberry smoothie recipe is the perfect breakfast! It’s loaded with antioxidants, healthy fats and good protein to help you start your day off right!

Uncategorized

STRAWBERRY CAKE

Yes! Yes! Yes!
We are in STRAWBERRY 🍓🍓🍓 season now! 😀
That means lots of them in my daily diet, especially in the morning as a addition to oatmeal 🤗
But they are good not only for breakfast but also for desserts and baking!🍰
This cake that I made yesterday is an example of tasty and easy recipe! All you need is 15 minutes to prepare it!🙄😘 Are you ready? 😀

☆☆☆INGREDIENTS☆☆☆

°°°CRUMBLE TOPPING°°°
👉100g wheat flour
👉70g butter
👉4 tsp sugar

°°°DOUGH°°°
👉2 cups wheat flour
👉2 tsp baking powder
👉2 eggs
👉2/3 cup fine sugar
👉1 cup natural yogurt
👉50 grams butter
👉1 tsp cinnamon
🍓🍓🍓300g strawberries

☆☆☆DIRECTIONS☆☆☆

👉Preheat oven at 180°C

°°°CRUMBLE TOPPING°°°
👉Mix in bowl flour with cubes of butter and sugar together (prefferably by hands)
👉Once you get mass, wrap it with foil and put in the refrigerator for the moment while you will prepare the dough.

°°°DOUGH°°°
👉Mix dry ingredients: flour with baking soda. In seperate bowl beat eggs with sugar until it gets foamy and even. Add melted butter, yogurt and cinnamon and stir together. Add it to other bowl and mix it evenly with dry ingredients.
👉Put prepared dough in cake pan. Slice strawberries and put pieces on top. Take crumble topping out from refrigerator and sprinkle over the dough.
👉Put into oven and bake for approximately 45-50 minutes.

After that… ENJOY! 😁🤗🙌🍰 ❤💙💚💛💜
ENJOY! And check my blog @bioola.blog for more recipes and culinary inspirations 😁

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Yes! Yes! Yes! We are in STRAWBERRY 🍓🍓🍓 season now! 😀 That means lots of them in my daily diet, especially in the morning as a addition to oatmeal 🤗 But they are good not only for breakfast but also for desserts and baking!🍰 This cake that I made yesterday is an example of tasty and easy recipe! All you need is 15 minutes to prepare it!🙄😘 Are you ready? 😀 ☆☆☆INGREDIENTS☆☆☆ °°°CRUMBLE TOPPING°°° 👉100g wheat flour 👉70g butter 👉4 tsp sugar °°°DOUGH°°° 👉2 cups wheat flour 👉2 tsp baking powder 👉2 eggs 👉2/3 cup fine sugar 👉1 cup natural yogurt 👉50 grams butter 👉1 tsp cinnamon 🍓🍓🍓300g strawberries ☆☆☆DIRECTIONS☆☆☆ 👉Preheat oven at 180°C 👉°°°CRUMBLE TOPPING°°° Mix in bowl flour with cubes of butter and sugar together (prefferably by hands) Once you get mass, wrap it with foil and put in the refrigerator for the moment while you will prepare the dough. 👉°°°DOUGH°°° Mix dry ingredients: flour with baking soda. In seperate bowl beat eggs with sugar until it gets foamy and even. Add melted butter, yogurt and cinnamon and stir together. Add it to other bowl and mix it evenly with dry ingredients. 👉Put prepared dough in cake pan. Slice strawberries and put pieces on top. Take crumble topping out from refrigerator and sprinkle over the dough. 👉Put into oven and bake for approximately 45-50 minutes. After that… ENJOY! 😁🤗🙌🍰 ❤💙💚💛💜 ENJOY! And check my blog @bioola.blog for more recipes and culinary inspirations 🙄😁 #bioola #olazieminska #strawberries #recipe #cake #summer #season #inspiration #motivation #kitchen #food #foodie #fruits #bake #bakery #home #tasty #lunch #breakfast

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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

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

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!