pms energy balls

This January is sugar free and sweet taste free for me, I just like to challenge myself and detox from sugar at the same time. It's been 3 weeks since I've started and I knew it's coming - chocolate craving around `that` time of the month. So, I made this energy balls, full of good fats, magnesium from the cacao and rich in protein and it seems to me that they do the trick . The bad new is everyone else in the family likes them....

Ingredients:

8 Tbsp ground almonds

4 Tbsp mixed seeds ( I like sunflower and sesame seeds )

2 Tbsp cacao powder

4 Tbsp peanut butter ( I like good earth )

2 tsp ground cinnamon 

2 Tbsp ground flax seeds

2 Tbsp maple syrup ( optional )

80 -100 ml warm water

desiccated coconut for coating 

Place all ingredients in a food processor and blend until smooth.

Roll into balls smaller then a walnut and coat them with coconut. 

You should aim to get around 20 balls.

Keep them in fridge for up to 7 days.

note: in case you are wondering what food I am avoiding, here is a list:

bananas

grapes

all dry fruit

biscuits

cookies

cakes

chocolates 

honey

food from jars

what I eat:

cooked meals loaded with whole grains and pulses

eggs

lots of vegetables

porridge 

cinnamon

full fat yogurt but small amount

cheese also small amount 

blueberries

nuts

seeds

green apple 

home made bread

*note: I am never hungry and I don't loose weight, however, my skin glows, I am full of beans and I sleep like a baby...zzzzzzzzz

Thanks for reading! I would appreciate any comments or suggestions from you.

Pumpkin garlic knots

I have published a recipe for garlic knots before but these garlic knots are even better. The dough is fragrant from the pumpkin + extra soft, almost melts in mouth. Perfect company for any pasta dish....

Ingredients:  

500 gr flour

1 pack of instant yeast

1 tsp salt

2 tbsp oil
150 gr pimpkin puree

200 ml liquid, mixture of water and milk

2-3 cloves of garlic

1 knob of butter, soft

salt

parsley

Make the dough as you do for a bread  adding the pumpkin puree and leave it to rest for one hour, covered with a clingfilm .

In a meantime, mince the garlic with a little bit of salt and add it to the soft butter and finely chopped parsley. Set a side.

When the dough is ready, knead it on a floured surface once or twice.

Divide the dough into 12 peaces. 

Form a long sausage shape from each dough and make a knot straight away .

Place the knots into a large baking tray and bake them on 190 C for 20 minutes.

Take them out of the oven and spread the butter mixture while they are still warm.

Serve them hot.

Leek and kale with dippy eggs

This is a perfect meal to recharge your body after exercise.
Adding some yogurt and wholegrain mustard  makes it extra yummy, the taste is a bit sour-ish but also sweet from the leek....

Ingredients:

1 large leek, trimmed and sliced 

150 gr kale

olive oil

3 Tbsp natural yogurt 

1 to 2 tsp wholegrain mustard from jar 

parsley

4 eggs

Heat a big frying pan suitable for grill as well.
Add splash of oil, followed by the leek.
Saute the leek until soften, then add the kale, splash of water and put the lid on for 6-7 minutes or until the kale is almost cooked.
Stir in the yogurt and the mustard and simmer for a minute or two.
Make 4 hollows in the kale mixture and crack the eggs into.
Cook for 1 minute without any stirring and then put the pan under the pre-heated grill .
Grill everything for 3-4 minutes, make sure the egg yolks are still runny.
Sprinkle some salt, pepper and chopped parsley.
Serve immediately and enjoy! 

Thanks for reading! I would appreciate any comments or suggestions from you.

Detox soup

They are saying eat the rainbow 🌈 so here is a rainbow - right in the bowl .......

Ingredients:

olive oil 

1 leek , washed, trimmed and finely sliced

1 carrot

1 parsnip

1/4 head of celeriac 

2 cloves garlic

150 gr green or brown lentils, soaked for a few hours 

1 Tbsp tomato pure

100 gr fresh kale
handful of broccoli florets

purple cabbage

sliced avocado 

salt 

pepper

chili flakes


Heat a spalsh of oil in a large pan, then add the and cook over s medium heat for 5 minutes. Add the root vegetsbles, all chopped up and cook for 10 minutes or so. 
Add the lentils and 1.5 litres of water or stock.
Cook on a medium / low heat for 35 - 40 minutes or until the lentils and cooked.
Season the soup with salt and pepper and add the tomato pure as well as the kale.
Cook for 5 minutes, then add the broccoli and the purple cabbage and cook for further 3 - 4 minutes.
Ladle into bowls and top with sliced avocado, parsley and chili flakes as well as a splash of extra virgin olive oil.
Serve the soup with or without bread....Enjoy ....

Cauliflower steak

First post this year and I start with this beautiful cauliflower steak. I often choose to have a cauliflower as a main food on my plate for a reason. Cauliflower have more vitamin C then orange, it is rich with magnesium, some vitamin B and fiber. However, the colour and texture of it can be a bit boring ( to be honest ) so I tried grilling it and so far it is my favorite cooking method. 🍴🍴

Ingredients:

 ( for 2 people )

half a cauliflower

salt and pepper

chili flakes

for the salad:

1 raw beetroot, grated 

1 carrot, grated 

150 gr cooked chickpea

rocket leaves

parsley

dressing:

lemon juice and olive oil

Slice the cauliflower to get two "steaks" .

Heat a non-stick pan over a medium to high heat.

Season the steaks with little salt and pepper.

Place the steaks in the pan without oil and let them brown for 4-5 minutes per side.

At this stage I cover the pan with a lid ( any lid will do ) and I let the steaks to steam for 5 more minutes.

Transfer to the plates, add the salad .

Season everything and drizzle with dressing.

Thanks for reading! I would appreciate any comments or suggestions from you.

Freekeh, kale and avo salad

I've been detoxing a lot this month, nothing major or fancy, just eating more greens and more plant food such as whole grains, seeds and nuts.
This salad is one of my latest favorite lunch, it's ready in 12 minutes ....
I am entering `Eat you greens` which is hosted by The Veghog this month..🌿

Ingredients:

100 gr freekeh

1 avocado

4 handful of kale, stalks removed

handful of roasted seeds ( mixture of pumpkin, sunflower and sesame seeds )

salt and pepper

extra virgin olive oil 

lemon juice

 Soak the freekeh in cold water for 15 minutes. Cook the freekeh in a fresh water with a pinch of salt. Cook for 12 minutes for al-dente . For the last 6 minutes add the kale to be cooked together with the freekeh.
In a meantime chop the avocado and set a on a side.Drain off any water left from the freekeh/kale pan and stir in the avocado. Season with salt and pepper as well as olive oil and lemon juice.Divide into two plates and sprinkle some seeds on the top.

Fig and hazelnuts biscotti

This Italian biscuits called biscotti which means twice baked are my favorite festive bakes . Give it a go, your house will smell festive for hours, your cookie jar will be full ( not for long ) they are a real treat, perfect gift for friends and family...🎅🎅🎅🎅🎅🎅🎄🎄🎄🎄

Ingredients:

24 biscotti 

220 gr flour
1/2 tsp baking powder
1 tsp cinnamon 
120 gr brown sugar
100 gr dry figs, chopped 
100 gr toasted hazelnuts
2 eggs
25 gr melted butter
zest of one orange

Sift the flour, baking powder and cinnamon into a bowl.

Add the sugar, figs and nuts.

In a jug whisk the eggs, butter and zest and pour in the flour bowl.

Stir to bring together.

Divide into two and form an even logs 4 cm wide each.

Transfer the logs to a baking tray and bake for 20 - 25 minutes on 180 C.

Let them cool down a bit and cut each log into 12 slices.

Bake them for 20 minutes on 150 C.

Protein rich loaf quick and easy version

December is one of the busiest month of the year but we love if. I personally love preparing everything homemade for the festive season and when the time is tight I always look for a quick and easy recipes but still tasty and healthy. This bread is everything what I need when I am in a hurry ! 

Ingredients:

300 gr wholemeal flour ( I used spelt )

100 gr white flour ( again I used spelt )

50 - 70 gr nuts and seeds ( I used pumpkin, sunflower, flax and sesame seeds as well as almonds) 

all toasted 

1 tsp baking powder

1 tsp baking soda

1 tsp salt

450 ml water

1 Tbsp rolled oats for topping 

In a large mixing bowl, place all the dry ingredients.

Add the liquid little by little until you get a soft dough. 

Spoon the mixture into a loaf tin size 22 x 10 cm, greased.

Sprinkle the oats evenly over and bake in the oven for 40 min on 190 C and 15 more minutes on 170 C. 

Once baked remove from the tin and allow to cool on a wire rack.

Slice it and eat it on the day that it's baked. 

Freeze the sliced bread , you will thank yourself when you want a something nice and warm like toast, simply toasted straight from the freezer and enjoy it! 

Forever young 7 Breakfast idea

                                                                      💃 💓 💃 

Pumpkin Pancakes

you will need:

3 eggs

50 gr brown sugar

80 ml oil

350 ml milk mixed with juice of half lemon

120 gr pumpkin pure

2 tsp vanilla extract 

half tsp cinnamon 

2 cups mix of wholemeal and white flour

2 tsp baking powder

half tsp salt

up to 60 ml water

Mixed up the wet ingredients all together and add the flour as well as baking powder, cinnamon and salt.

Heat up a non stick pan.

Using a tablespoon measure up 3 Tbsp of the mixture for each pancake.

Dry - fry for 3 min on each side on medium heat.

You should get about 18 small pancakes.

Serve them with chopped fruit and a drizzle of honey.

Porridge with apples, raspberries, almonds and cinnamon  

Granola dust

click here how to make your own granola dust 

Scrambled eggs / kale on toast 

This is extra quick breakfast that I make if I have any leftover cooked kale.
While the bread is toasting quickly I make the scramble eggs.

Porridge with fresh fruit and walnuts 

Sweet potato toast with poached egg and avocado spread 

The latest online trend that I had to try and taste:

sweet potato toast!

Cut the sweet potato into a 5 - 7 mm slices and toast them in a toaster just like you toast bread.

It will take a good coupe of rounds but once is ready it is really delicious.

I spread my toast with mashed avocado topped with a poached egg and a pinch of chili flakes.

If you want to find out more how to make sweet potato toast here is a link:

sweet potato toast 

Protein rich muffins with quinoa and broccoli

I made these little beauties today for Sunday brunch, everyone was home and hungry. The weather was stormy (you already know this if you live in England) and I must say the treats vanished in a second....
In an ideal world you would have a few left over so you can pack them for lunch the next day, as they are even more yummy eaten cold. However, in my world, I have to bake a second batch for tomorrow's packed lunches or mid afternoon snack. I should say that you can use any cooked grain, any cooked vegetables or cheese of your choice!
You can be adventures and add some chopped spring onion or even sun dried tomatoes..... It's entirely up to you ...
Mine are quite simple but still very tasty with a hint of garlic and dried oregano...❤

I use those baking cups 

Ingredients:

for 6 large muffins

2 eggs

80 gr freshly grated parmesan cheese

1 small head of cooked broccoli florets 

90 gr dry quinoa, I used white, red and black

1/4 tsp garlic powder

a pinch of oregano

Rinse the quinoa under a cold water, then place it in a medium size of cooking pot . Add about 300 ml water and cook it for a 20 minutes.

Five minutes before the time is up, add the broccoli.

Drain off any excess water.Whisk the eggs, add the cheese and the rest of the ingredients as well as the cooled mixture of broccoli and quinoa.

Using a spoon or a scoop fill the baking cups if you are using it or you can use any muffin tin , just make sure in non stick one.

Bake for 25 minutes on 190 C .

Thanks for reading! I would appreciate any comments or suggestions from you.

Super detox purple kale & millet soup

Purple kale, wow! How excited was I, seeing it in the farmer's market. I love adding kale into soups but I knew that this purple kale won't give the most attractive colour. Therefor there will be comments from the consumers especially from the youngest one.
Millet is an amazing seed, it is high in fiber, vitamin B and magnesium and it is easily digestible. I ❤ millet ! 

 

Ingredients:

1 leek

2 parsnips, celeriac or potato

2 - 3 handfuls of kale

50 gr millet 

olive oil
1 liter of veggie stock or water + low salt stock cube 

salt

pepper
chili flakes, optional
yogurt , optional

Start by washing and chopping the veggies. In a big-ish cooking pot heat up some olive oil, add the leek, stir for a couple of minutes and add the parsnip.
Pour in the stock and cook on a medium heat for 15 minutes or until the parsnip is soft. Now add the millet and the kale and cook for further 10 - 15 minutes.
Adjust the taste. Blitz the soup into a food processor and serve it with some chili flakes and a spoonful of yogurt.