Lower your cholesterol with this FAT FREE dish, also good option for gluten-sensitive people! Contains sweet potato, adding the perfect sweet touch and creamy texture, plus is so high in vitamin C (70% of recommended intake) to give a boost to your immune system; spinach […]
Today’s recipe is nothing more than goodness, is great option for bodybuild and provides so many benefits for an optium health. Good amount of protein and dietary fibre also contains KALE, one of the most healthy green vegetables around, which is a great source of vitamin A, C (more than orange) and K; rich in minerals like manganese, calcium and iron -better absorption when adding lemon juice-, helps lower cholesterol and can prevent cancer and the risk of age-related diseases. So, wait no longer and try this beautiful dish with all the nutrients from both plant and animal foods.
- 2 Chicken breast
- 1 tsp Cumin
- 50 ml Olive oil extra virgin
- Sea salt & black pepper to taste
- 1 head Cauliflower
- 100 g Kale
- 50 g Almond flakes
- ½ Lemon
- 1 tsp Cumin seeds
- 1 tsp Turmeric
- Parmesan cheese
- Trim chicken breast and cut into butterfly form.
- While preheating grill pan, take a deep bowl and mix in it 25ml of olive oil, cumin, sea salt and black pepper and use it to marinade the open chicken breast.
- Once pan is hot, place the fillets and cook on each side for 5 to 6 minutes.
- Chop off the leaves of cauliflower (if using fresh head) and cut the rest into florets. Remove the stems of Kale.
- Place cauliflower florets in a pot with boiling water and add kale after 3 minutes. Boil for 3 more minutes and then strain.
- Pour, in a big round container, 25 ml of olive oil, turmeric, cumin seeds, 1 tsp of sea salt and black pepper and squeeze the juice of half a lemon. Give it a nice whisk. Lastly add strained vegetables, almonds and stir well.
Craving fried foods? Give your body all the Omega 3 -not bad and high saturated fats- and nutrients it needs with this wholesome food; low in sugar, calories and very reach in essential vitamins, minerals, protein and dietary fibre. Pistachios contain fats (mono-unsaturated) that are […]
Providing at least 35-40% of your daily recommended intake of protein and extremely fibre-rich, this meal will help you fight back cravings as fulfils your appetite for longer periods of time and is a healthy way to weight loss. Also good source of folate, iron […]
Give a delicate nutty twist to your morning organic eggs with this recipe low in fat, full of high-quality protein and excellent source of nutrients. Pine nuts are sweet in flavour, gluten free and calorie-rich, meaning you’ll be full of energy while the mono-unsaturated fatty acid helps lower down bad cholesterol in blood. Also loaded with good things for every part of your body, as spinaches are high in niacin and zinc, protein, fiber, vitamins A, B6, C, E and K, calcium, iron, magnesium…and the list goes on and on.
- 6 Eggs free range
- 4 pieces Spring onion
- 3 tomatoes
- 100 grams Spinach
- 30 grams Cottage cheese
- 30 grams Pine nuts
- Olive oil
- Sea salt & black pepper
- Crack the eggs into a mixing bowl with a pinch of sea salt and black pepper, bet well.
- In a small frying pan, on low-medium heat, pour 1 tsp of olive oil and add half of eggs mixture. Cook until egg sets and reserve in a plate, covered it to keep it warm.
- Set a frying pan to medium heat and add 2 tsp of olive oil.
- Chop spring onions finely and tomatoes in small cubes and toss into hot pan, then add pine nuts and keep mixing around for 2 minutes.
- Incorporate the spinach and once looking wilted season with salt and black pepper. In the last 30 seconds add cottage cheese and mix well.
- Stuff in the omelette and roll in a burrito style
Pump up your mood, energy and brainpower with this recipe that has quinoa, one of the most protein-rich foods including 9 essential amino acids (key to building muscles); contains twice much fiber than other grains and valuable amounts of heart-healthy fats. Also comes packed with […]
Cocoa contains “the good mood improver” – ANANDAMIDE! Which stimulates the brain to release euphoria; 100g of chocolate contains 55 grams of protein and it’s packed with very healthy fats, that make you feel full for longer. Just the perfect healthy treat when you need […]
Perfect meal to build muscles! Is very easy and quick to prepare – portion for one contains 45 grams of proteins! This meal is low in fat & carbs.
Vitamin A supports eye and skin health, provides immune support.
Vitamin C – is natural cure for skin problems and improves blood flow.
Vitamin B-12 – is good for healthy skin and hair, helps produce red blood cells.
- 350 grams Beef fillet (Or any skinny beef)
- 1 Cabbage Savoy
- 500 grams Carrots
- 1 Chilli
- 6 sticks Spring onion
- 15 grams Coriander
- 4 tbsp Soy sauce
- 2 tbsp Sesame oil
- Peel off carrots and shred them; cut cabbage into half, get rid of the centre and slice the rest. Remove the roots of the spring onions and chop finely; slice the chilli and pick the best coriander leaves.
- Take the beef fillets and slice them thinly.
- Pour olive oil into the pot (not preheated), toss beef in and stir for 2 minutes on high temperature. Then add grated carrot and cabbage, mix well and incorporate soy sauce. Cover and leave for 3 minutes approx.
- Lastly add the rest of the ingredients, keep stirring and cook for 2-3 more minutes.
What is better than sweet treats? … Healthy GUILT-FREE treats!! Then you may take this “Apple and Goji berries crumble” into consideration, that besides juicy and crunchy taste, has high-energy content to keep your metabolism and body at its maximum power. Also is high in […]
Breakfast is the most important meal of the day and it have to give you the basic energy for the whole day. In today’s chaos, we rarely have the time and motivation to prepare a decent breakfast, so let this be your inspiration to start […]
Bulgur is processed cereal derived from cooked and dried durum wheat sliced into small pieces. Its spread in Mediterranean countries, mostly in Turkish, Arabic and Greek cuisine. This ingredient has long tradition from pre antic time. Today is very popular among vegetarians because of its nutritional values.
Bulgur tastes delicious and is easily prepared, so you can prepare soups, sauces, salads, and a great match combined with meat (see meatballs). Considered one of the healthiest grains, its consumption contributes to the reduction of total cholesterol, LDL cholesterol, triglycerides and insulin levels thus reducing the risk of heart disease. It recommended during the diet because carbohydrates and dietary fibers also help in the fight against cancer, diabetes and heart disease.
Nutritional value per 100 g (3.5 oz)
- Energy 1,430 kJ (342 kcal)
- Carbohydrates 75.87 g
- sugars 0.41 g
- dietary fiber 18.3 g
- Fat 1.33 g
- Protein 12.29 g
- Retinol (a) 0 μg (0% of dose)
- Thiamine (B1) 0.232 mg (20%)
- Riboflavin (B2) 0.115 mg (10%)
- Niacin (B3) 5.114 mg (34%)
- Vitamin B6 0.342 mg (26%)
- Folic acid (B9) 27 μg (7%)
- Vitamin C 0 mg (0%)
- Vitamin E 0.06 mg (0%)
- Calcium 35 mg (4%)
- Iron 2.46 mg (19%)
- Magnesium 164 mg (46%)
- Phosphorus 300 mg (43%)
- Potassium 410 mg (9%)
- Zinc 1.93 mg (20%)
- Other Constituents
- water 9 g
Wikipedia about Bulgur: Bulgur for Armenian consumption is usually sold parboiled and dried, with only a very small amount of the bran partially removed. Bulgur is recognized as a whole grain by the U.S.D.A. and the Whole Grains Council. Bulgur is sometimes confused with cracked […]
On the Balkans it is known by Turkish name, Kachamak, worldwide is known in Italian Polenta. In Macedonia despite all these names it’s called Bakrdan. This dish reminds me of childhood winters and fire in the fireplace. In Macedonia there are countless recipes for preparing this […]
The hardest thing is to decide what to cook for breakfast when my guests are children. Children are usually fans of fast and unhealthy food and I have to figure out inventive ways for breakfast to be enjoyable. Sandwiches are something that kids adore and this weekend, just for my little guests, I’ve decided to prepare delicious sandwiches. When it comes to sandwiches we can always combine. I decided this combination. And as always … it was successful.
- Toasted Bread
- Sour Cream
- Grated Cheese
- Beef Prosciutto
- Green Pepper
- Black Pepper
- First we toast the bread. One bread is smeared with curd and the other with sour cream. Between them we arrange the ingredients.
University of Illinois Extension about Okra: Okra is a powerhouse of valuable nutrients. Nearly half of which is soluble fiber in the form of gums and pectins. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble […]
“Nutrition And You” about Green beans: Fresh green beans are very low in calories (31 caloriess per 100 g of raw bean pods) and contain no saturated fat. Nevertheless, these lean pod vegetables are a very good source of vitamins, minerals, and plant derived micronutrients. The […]
Cabbage is an excellent source of vitamin C and vitamin K, containing more than 20% of the Daily Value (DV) for each of these nutrients per serving (right table of USDA nutrient values). Cabbage is also a good source (10–19% DV) of vitamin B6 and folate, with no other nutrients having significant content per 100 gram serving (table).
Basic research on cabbage phytochemicals is ongoing to discern if certain cabbage compounds may affect health or have anti-disease effects. Such compounds include sulforaphane and other glucosinolates which may stimulate the production of detoxifying enzymes during metabolism. Studies suggest that cruciferous vegetables, including cabbage, may have protective effects against colon cancer.
Purple cabbage contains anthocyanins which are under preliminary research for potential anti-carcinogenic properties. Cabbage is also a source of indole-3-carbinol, a chemical under basic research for its possible properties.
- 1 Pound beef muscle
- 1 Onion
- 2 Carrots
- ½ Cabbage
- 1 Pepper
- 1 Tomato
- Black pepper
- Sea salt
- Olive oil
- Put the beef muscle on reduce heat to a gentle boil and cook until meat starts falling off.
- Slice the onions, carrots and peppers, Put them in frying pot and slow cook on quiet heat with olive oil and a little salt.
- Cut the cabbage and tomato in small pieces and put add them in the pot after a while.
- Cover the pot with lid and cook it 30 minutes on quiet heat.
- Then, add the boiled meat, salt, black pepper and parsley.
From wikipedia: Kashkaval is a type of yellow cheese made of cow milk (kashkaval vitosha), sheep milk (kashkaval balkan), or both (kashkaval preslav). The name is derived from the Italian caciocavallo (Romanian: cașcaval, Bulgarian: кашкавал, pronounced [kɐʃkɐˈvɑɫ], Macedonian: кашкавал, pronounced [kaʃkaˈval]; Turkish: kaşkaval/kaşar, Serbian: качкаваљ […]
Have you think about the potential that your TUNA CAN has? High in selenium which contains antioxidant properties and protects cells from damage! Vitamin B3, B6 and B12 and rich in minerals. High in protein and Omega 3 – to keep your heart healthy. Burgers […]