Baked peppers with capers and olives

wpid-mushrooms.jpgHello everybody!

Today I have for you a super easy and delicious italian dish. If you are going to visit italy soon, definitely try them, if not, you can make it at home.

Here is what you will need:

  • 2 red pepper
  • 1 tablespoon of capers
  • 1 tablespoon of black olives
  • grated parmesan cheese
  • a clove of garlic
  • extra virgin olive oil
  • salt and pepper

Instructions:

Cut the peppers in small pieces, put some olive oil in the pan and start to grill them on low heat with the garlic. After 10 minutes put some water on them and let them boil till they get soft. When they are ready put some salt and pepper and a little virgin olive oil. Mix in the halved olives and the capers. Put them back on the fireplace for another-5 minutes. At the end add some grated parmesan cheese…and your dish is ready.

You can serve it with any kind of fish or cheese, or just eat is simply like this.

Have a good appetite! :*

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Perfect healthy dinner recipe – Seitan escalops with white wine and almonds

mushroomsHey everybody!

I have for you today a really healthy recipe that you can eat for lunch or dinner. It is a specific vegetarian dish very rich in proteins and it contains all the essential amino acids your body needs. You can prepare it very quickly and you don’t even need to be a master chef to have a big success with this recipe.

Here is what you need:

  • Seitan slices
  • Brown flour (1 tb. spoon)
  • Sage (1 tea spoon, dried one)
  • White wine (half glass)
  • Vegetable broth
  • 10-12 crushed almonds

How to prepare it

  1. Warm up the oil in a pan put, the sage in it for 1-2 minutes, to give a flavour for the oil.
  2. Put the pre floured seitan slices in the pan. Cook for 2 minutes than turn them and cook the other part too on low heat.
  3. After they are cooked add the white wine and cook for another 5 minutes or till u feel the the alcohol from the wine evaporated. Turn the seitan slices again to absorb the flavours.
  4. After the wine evaporated put one glass of vegetable broth. Cook it till the broth becomes a little creamy and at the end add the crushed almonds.
  5. Serve it with with boiled chickpeas and a fresh salad.

Have a good appetite and see you soon with other great recipes! 

Healthy dessert – Chocolate balls – no sugar added!

Did you know that having two healthy snacks throughout the day in between your main meals keeps your blood sugar levels balanced, ensuring plenty of energy and brain power. Because you avoid that crash of energy you will in turn start making healthier food choices as well.

Here is the recipe of most delicious and nutrient dense snack i have ever made. These little bites are high in antioxidants, protein, fibre and good fats, helping with muscle maintenance and boosting the immune system.

ballsIngredients:
1/2 cup dates
1/2 cup of walnuts
1/2 cup desiccated coconut
2 tablespoons ground flax seeds
2 table spoons of sesame seeds
2 table spoons of cashew/almond or peanut butter
2 tablespoons of raw cacao powder
splash of water if necessary

What to do…
Chop up dates and walnuts, then place all of the ingredients into a blender and mix until smooth.
Use your hands to roll the mixture into small balls.
Pour the coconut onto a chopping board and roll each of the balls until coated.
Store in the fridge.

Enjoy!

Healthy breakfast ideas to stay in shape

Fotor0528121652Breakfast is the most important meal of the day, no doubt about it. I know this sound like a cliché, but I’m sure you’ll agree with me once you read what an impact it can have on your everyday life.

So let’s see why is breakfast so important?

  • When you wake up your blood sugar levels are low, and you don’t have any energy. Eating something will give you the energy to carry out your tasks during the day.
  • Having some breakfast will start up your metabolism and you’ll burn more calories during the day.
  • When you are asleep, your metabolism slows down, and you need something in your stomach to wake it up.
  • If you are not eating in the morning, for sure you will over eat during the day.

The benefits of eating breakfast:

  • Eating a breakfast that’s high in fibre and carbohydrates could help you feel less tired throughout the day
  • The best formula is to eat a balanced blend of good carbs, proteins, and fats in the morning. In fact this is the best general plan for all meals.
  • Starting your day with a good breakfast boosts your energy and increases your attention; also you’ll be in better control of your emotions.

Here are your best options:

  1.  Greek yogurt With Berries And Nuts – It’s so simple and delicious: You will need a Greek yogurt, berries with some cashews or almonds. This combination gives the perfect amount of protein, carbs and good fats you need to be fuller longer.
  2. Scrambled Eggs With Spinach – scrambled eggs with spinach, or egg whites, with a few strips of turkey bacon it can be another perfect option.
  3. Oatmeal with fruits – you will need some oats, almonds, raisins, cinnamon, a little bit of honey and some kind of fruit like bananas, blueberries or apples, it’s your choice. It will keep you full till lunch time.
  4. Banana pancakes – they are so delicious and filling, and so easy to make. I think this is my all time favourite. You will need 2 whole eggs, a banana, 1 table spoon of creamy peanut butter and some cinnamon, if you like it very sweet you can add a little bit of honey but I think bananas are sufficiently sweet.
  5. Fried egg with multi-grain toast, avocados, goat cheese, and salmon is another very healthy and filling breakfast. You can add some fresh salad by your choice tomatoes, bell peppers, onions, cucumber.

Bon appétit!

Best pre workout snack/ food ideas

 IMG_20130516_140615People interested in fitness want to know which are the best foods to eat before a workout and exactly when is the best time to eat them. Also there are lots of misconceptions about this subject, if we should or not be eating before exercising.

To optimize your performance, you need to eat. You should never eat too close to the time you will be working out, because your body needs time to digest the food. Exercise on a full stomach could cause digestive problems. Eating before a workout also prevents low blood sugar, which leads to light-headedness and fatigue. Also you don’t want to eat the wrong things before your workout. Choose foods that provide fuel for the body such as carbs and eat protein to help your body build muscles and supply nutrients to all of your cells.

Here are the best foods you can eat before your workout so you can fuel up the right way.

1. Peanut butter on apple

You get a good mix of natural sugars, plus the protein and good fats from the peanut butter which lower the foods glycemic index, resulting a slower release of sugars into your bloodstream. That’s how you can keep going harder for longer.

2. Whole wheat toast with sliced banana 

Before an intensive workout we need carbs. A mix of complex and simple carbs is the perfect combination. The whole-wheat toast with fruit gives you both types of carbs and they are super easy to digest. Bananas are perfect in raising potassium levels, which drop when you sweat a lot.

3. Greek yoghurt and mixed nuts

This combination of protein and carbohydrates will keep you going for hours. Just remember, a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest.

4. Fruit and cottage cheese

Cottage cheese has no lactose and is considered an excellent source of protein. Fruits like blueberries or kiwis provide the vitamins, minerals and antioxidants needed for your workout. If you need the extra energy for longer endurance, add a banana. Bananas have more carbs than most other fruits.

5. Oats/ oatmeal

Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream. Oatmeal will boost your energy level and help you have a better workout. Oats also contain B vitamins, which help convert carbohydrates into energy.

6. Fruit smoothies

Fruit smoothies are high in carbohydrates and high-quality protein. They’re easy to consume and are rapidly digested. Try blending 1/2 cup plain, low-fat yoghurt  1/2 cup fruit and 1 cup fruit juice. You need to put fruits in your smoothies because the protein does not break down fast enough to become fuel for your workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.

What to avoid!

Be sure to avoid fatty foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and could cramp up easily.

Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush and probably a crash while you’re working out.

Avoid overeating before you workout. These are all snack – not meal – suggestions. Eating too much can cause indigestion, nausea or even vomiting.

Healthy sweet potato salad

IMG_20130429_131513The sweet potato salad is one of the healthiest I have ever eat. It has everything a salad needs; to be fulfilling but in the same time light and tasty. It is perfect for dinner by itself or with some other dish. You can prepare it at home in 15-20 minutes.

Here is what you need:

  • one big sweet potato
  • handful of baby spinach
  • rucola  (rocket) salad
  • Roquefort cheese
  • few nuts
  • 1 table spoon of balsamic vinegar and olive oil

First of all you bake the sweet potato, and peel it. Cut it into small pieces and mix everything in a bowl, and your salad is ready. It is this simple!

Good appetite! 🙂