Bulgur wheat meal

Bulgur wheat combination with any vegetables is quick and tasty meal option for you, perfect before or after activity as it is a fast release carbohydrate based meal the will assist both before and after workout as a powerful food enhancing your energy levels or boosting your recovery time.

” Bulgur is a whole grain made from cracked wheat. It’s packed with vitamins, minerals and fiber. Fiber-rich foods like bulgur may reduce chronic disease risk, promote weight loss and improve digestion and gut health. It’s easy to cook and can be added to many dishes, including salads, stews and breads.”

Per 100 g it contains 18g of dietary fiber, 12g of protein, 41% of magnesium, 13% of Iron, 15 % of Vitamin B-6 and 3% of Calcium.

I have prepared here an easy option to cook. You can combine any vegetables you want but I have added as followed:

Get ready: (4-6 servings)

  • bulgur wheat 1.5 glass
  • 2 medium white onions sliced
  • 1 red pepper bell cut on squares
  • 1 green pepper bell cut on squares
  • 1 aubergine cut small pieces
  • few baby corns cut on half or three pieces
  • 2 inches of sliced fresh ginger
  • 2 tbs of thyme
  • 2 tbs of sage
  • 1 inch of fresh red chili
  • Himalayan salt
  • 3 tbs of hemp oil
  • 1 tbs of coconut oil
  • spring onion for serving
  • fresh coriander for serving

Cook the bulgur in salted water as on the package and leave on the side.

Preheat the coconut oil on the saucepan and throw in the thyme and sage for a couple of seconds. Next add onions, chili and ginger. Fry for few minutes until onions get slightly cooked stirring once for a while. Add peppers and aubergine. Add a few spoons of water and let it cook. You can season it with salt now and let it soften. Cook it on medium heat, when the vegetables get soft enough, turn on the high heat and roast t slightly. Add the baby corns now and fry for a couple of minutes, stirring once for a while. Do not let the vegetables to burn out. Season with salt again and add the cooked bulgur wheat. Mix well, add hemp oil and coriander leaves. Let it cook for another 2-4 minutes stirring in at all the time. Serve with fresh spring onions. I love to add few leaves of fresh rocket and spinach on the side sprinkled with hemp oil.


Carrot Soup

Light Carrot soup is an option for you if you are looking to cook a quick and nutritious meal .

Carrots are packed with many nutrients like Vitamin A, C, Biotin, Vitamin K1, Potassium, Calcium or Dietary Fiber.

Find out more information about carrots here


How to prepare a light Carrot Soup?

It can be a perfect light pre-workout or post-workout meal depending on your body type, goals and nutritional needs.

Get ready:

  • 2 kg of peeled and cut carrots
  • 1 large onions chopped
  • 0.5 kg of peeled cut potatoes
  • Himalayan Salt
  • 2 tbs of turmeric powder
  • 2 litters of water
  • 1 tbs of unsalted butter (optional)

Cook the carrots and potatoes together adding a pinch of Himalayan Salt. In the meantime sauté chopped onions on the coconut oil, and when they get golden throw them in the pot with cooked carrots and potatoes. When the vegetables are soft, add turmeric powder. Cook for another 2-3 minutes and blend all until smooth. If you think the soup is too thick add a little bit more water. Mix using a spoon or blend again. Add more Himalayan salt for a taste and butter.


Meadowsweet infusion

Have you heard about Meadowsweet Plant? 

I am sure you are passing by often when you are walking around meadows.
Harvesting time is still here so pick up yours to make warming up infusion drink for a cold, autumn and winter days.

Meadowsweet is a very common and safe herb that can be easily found at the European / Asian Meadows. Meadows flowers, leaves and roots have been used in Ancient Medicine and its benefits had been scientifically approved. First pain killers were produced of Meadowsweet, since discovered plant contains salicylic acid, one of the main ingredients for Aspirin.

Like Aspirin, Meadowsweet is used mainly to relieve pain. It is a diuretic, useful for kidney and bladder complaints such as cystitis. It also reduces stomach acidity and is good for rheumatic conditions, as it rids the body of excess uric acid.
Meadowsweet has been used for colds, respiratory problems, acid indigestion, peptic ulcers, arthritis and rheumatism, skin diseases, and diarrhea.
I harvest only flowers and it is more than enough for my needs.

Harvest the flowering meadowsweet and place on the paper in a dry place in the room not exposed to the sun. Let it fully dry for a few days. Store in a glass jar after.

How much should you use it?

,, Doses of flower 2.5 to 3.5 g/day and herb 4 to 5 g are considered conventional. However, no clinical trials support the safety or efficacy of these dosages. A tea may be prepared from 4 to 6 g of the dried herb and taken 3 times daily” (www.drugs.com)
Like any herb, it is best to drink it in moderation and do not combine with synthetic anti-inflammatory pills or pain killers, also If you are allergic to Aspirin or you are pregnant. Always start with a low dosage.

I recommend to find out more information about Meadowsweet Herb.


Summer Cucumber Salad

Cucumber Salad is an option for you this summer to stay hydrated, refreshed maintaining your healthy habits. 

I use this option as a side salad for many dishes like curries or pasta. It tastes well with fried egg or vegetarian cutlets too. You can eat it on its own of course as a healthy snack between your meals. It’s highly recommended when you are looking to lose fat or to maintain a healthy diet. Kids will love it too. The poppy seeds make them so crunchy and tasty. 

Cucumber has got a lot of health benefits. They are very low in calories as most of what they contain is water, but also they provide some good amount of Vitamin K, molybdenum, pantothenic acid, copper, phosphorus, Vitamin C, biotin, Vitamin B1, potassium, magnesium and manganese. 

I love adding a couple of cucumber slices into a jar of water and hydrate myself with water of cucumber taste. It’s amazing with a combination of cucumber, lime, and fresh meant leaves, too. 

Cucumbers phytonutrients like flavonoids, lignans or triterpenes play a role as an antioxidant agent in the body, lowering the risk of oxidative stress what means is anti-inflammatory. It simply helps out to flush the toxins out of the body. Many kinds of research show that consuming cucumber may lower the risk of cardiovascular diseases or diabetes, and in general, prevents body toxicity and inflammation.

How to make it?

  • One large fresh organic cucumber
  • 2tbs of extra virgin olive oil
  • 2tbs of poppy seeds
  • pinch of Himalayan salt

Combine sliced cucumber with olive oil, poppy seeds and salt and mix well in a bowl.

The best are fermented! 

Click the link how to ferment the cucumbers and what are it’s powered health benefits after the fermentation process.


Ox Eye Daisy Infusion

Wild Irish Ox Eye Daisy

Have you noticed the blooming beautiful, long white flowers at the Irish Wild Flora fields? If you have seen it, go and pick up the flowers now. It may be Chamomile or Ox Eye Daisy which is very beneficial to your Body and Mind. They look very similar except for the leaves and smell.

Many evidence shows us the benefits that come from drinking these Daisy family flower plants. 

It is said that Chamomile,,tea” treats diabetes and lowers the blood sugar, reduces inflammation and infections in the body, reduces menstrual pain, prevents and treats osteoporosis, improves and ease the digestive system, calms down the nerves relieving stress, promoting the general relaxation.

,, Ox Eye Daisy, plant, and especially the flowers, used as a medicinal herb is antispasmodic, antitussive, diaphoretic, diuretic, emmenagogue, tonic, nervine and vulnerary. Constituents include Essential oils, Tannin, Saponins, Mucilag, Bitter Principle and Flavones. It has much of the same properties of Chamomile. “

Why not to drink them? 

You can use the fresh flowers to your infusion drink or dry them in a dry place out of the sun and store them in a glass jar for later.

Use 4-6 flowers per cup. Pour over the warm but not boiling water and steam under the lid for 10-15 minutes.

Wild Irish Ox Eye Daisy

You can use the fresh flowers to your infusion drink or dry them in a dry place out of the sun and store them in a glass jar for later.

Use 4-6 flowers per cup. Pour over the warm but not boiling water and steam under the lid for 10-15 minutes.


Chamomile flowers left to dry

Vegetarian Cutlets

Calling ,,cutlets” vegetarian or vegan may sound funny however, they look like the mince cutlets and I wanted to give you an option for no meat traditional type of dish where we used to put potatoes, vegetables and meat together on the same plate.

Combining meat with starches and vegetables altogether is not a very good choice for our digestive system. Animal origin fats and proteins metabolize in our stomach through different stomach enzyms than simple carbohydrates, especially starches.

If you keep the origin of foods familiar, your stomach will get it much easier to metabolize it and to get the nutrients from. You will not experience reflux, stomach ache or bloating. You will not get sleepy and tired after the meal. Try it and see how do you feel?

These cutlets are a great addition to standard meal with starches. You can also use it as a burger filling or an ingredient to your sandwich or as a side to your salad.

How to make it?

Get ready:

  • 1 can of chickpeas ( or soak a glass of raw chickpeas overnight and cook it in salted water)
  • 1 large onion , finely chopped
  • 2 medium carrots grated
  • 1 glass of wheat bran ( use buckwheat or millet groats flakes to keep it gluten free)
  • 1 egg ( skip it to keep it vegan and use 2 tbs of linseed powder)
  • 1 teaspoon Himalayan Salt
  • 1 teaspoon of Cayenne Pepper
  • Coconut Oil

Combine all ingredients in a food processor or use a hand blender and blend until smooth. If you need more salt or want to have it spicier add more spices.

Form burgers in your hands and cover with wheat bran the way you do with standard cutlets. Preheat the pan with coconut oil and fry on high heat for 2-3 minutes on each side. You can make more to store in the fridge for the next day.


Pine Buds

May is the best month to harvest the Pine Buds. Pine is a very commonly met tree at the Irish landscapes, so you would not need to spend too much time finding it.

There are uncountable health benefits that come from pine buds usage and so many options of how to use them.

Pine Buds have their medicinal properties as they contain the big range of beneficial substances such as Vitamins, especially C and A, essential oils, carotenoids, tannins, and microelements.

Using the Pine buds internally will raise our immunity system level, work on improving the cardiovascular system, protect against the pathogens as contain over 40 antibacterial principles, enhance and heal the respiratory system, but also will be extremely beneficial for urinary and metabolic diseases.

Pine Buds infusion can be also used as a fantastic antiseptic for wounds, but also as a cosmetic for example as a hair conditioner, face tonic, bath liquid. We can add it to creams, homemade toothpaste etc.

I highly recommend reading more about the pine buds health properties and introduce this healing plant to your home.

I have harvested the pine buds this year already and I have decided to use one part for a none cooked syrup, another part for a pine infused oil and some part to dry and grind to use as a spice or to add to homemade cosmetics later on.

I am definitely going to the forest again to harvest more. Maybe I will make a pine bud jam next time.

Pine Buds Syrup

How to prepare the Pine Buds Syrup?

  • approx 4 l of freshly harvested Pine Buds
  • about 1 -1.5kg of sugar ( you can use brown sugar, or coconut sugar or the best is pure raw honey – from honey as it is liquid you will get much more syrup) 
  • Glass Jar 

You can clean the pine under fresh water or if it is harvested in a clean environment, far from busy roads you can skip that part. 
In a glass jar place the good handful of pine buds covered with the first level of sugar (or better the raw honey). Now place another level of pine and cover again with the sweetener, repeating the same until the end. The last cover should be the sweetener. The spruce should not be exposed to the air (should be fully covered). Do not fully cover the jar with a lid, leave it slightly opened, so the oxygen can be flowing in. 
Place the jar in the sunny part inside your house. Let it be exposed to sunlight for 2-3 weeks, then remove it and place in a dark place for another 3-4 weeks. Shake the mixture once for a few days. 
Your syrup should be ready by then.

Pine buds oil

Pine buds oil is a perfect addition to salads, but also you can use it externally for muscle pain, stiff joints or simply to get a healthier and younger looking skin. This Oil can be a fantastic addition to soaps or body creams, or to homemade toothpaste.

How to make it?

Prepare the glass jar and cover the pine buds with extra virgin olive oil. you can use different cold pressed oil here as well (just check which one can be used internally or externally only) Store in a dark cooled place for 5-7 weeks. Strain the pine and store the liquid in the dark bottle or in the fridge.

Dried and grinded pine buds can be used as a spice to vegetables or meats but also as an ingredient to homemade infusion drink, homemade creams, peelings, toothpaste and many more.

Let it dry freely, not exposed to the sun ( it may take a good few days) and grind it in the coffee grinder, store in a dry jar in a cool place.

Pine buds left to dry

Sweet Potato Vegan Coconut Curry

Curries are very easily digest-able meals. Cooked slowly with many different healing spices and herbs are making them easy on your stomach and the whole digestive system. They are highly recommended if you would like to support your immune system, as well as most of the Curry recipes, contain a healing Turmeric Spice.

What is Turmeric?

Turmeric is an ancient plant, of the ginger family, originally from Asia whose roots are dried and made to powder. Obviously, you can use the whole root as an ingredient to many dishes and infusion drinks.

Three notable curcuminoids are curcumin, demethoxycurcumin and bisdemethoxycurcumin. The most important compound of Turmeric is Curcumin the active ingredient, which makes this plant a medicine plant packed with health benefits as it plays a role as an anti-inflammatory, anti-tumor, and antioxidant, anti-fungal and anti-bacterial agent.

There are a scientifically proved benefits of treating diabetes, liver diseases, heart diseases, osteoarthritis or even cancer.

I recommend to look for more information about Turmeric plant and start adding it to you dishes.

How to prepare the easy Curry?

Get ready: (approx 4 -5 servings)

  • 1kg of peeled sweet potatoes, cut on squares
  • 1 tbs of fenugreek spice
  • 1 tbs of cumin seeds
  • 2 inched fresh ginger chopped
  • 3 medium onions chopped
  • cayenne pepper (optional) do not use it if you have problem with stomach
  • coconut oil
  • 2 cans of coconut milk
  • 3-4 tbs of Turmeric powder
  • Himalayan Salt

Preheat the wok size saucepan and melt the coconut oil. Throw in the cumin seeds and fenugreek spice, fry for 1 minute and add the chopped ginger, frying for another minute. Throw in the onions and cook on medium heat for about 5 minutes until are tender but not brown. Stirring it once for a time. Add the potatoes frying for 5-7 minutes, stirring and pour over the coconut milk. Add turmeric and season with salt. Cook under the lid on medium heat for about 10-15 minutes. When potatoes are tender serve with a handful of rice and fresh coriander leaves.


Baked Peppers

Baked Peppers are a great alternative for a quick and delicious dish that will serve you and your family, making sure you have a healthy meal on the table. 

If you need to pack your lunch for work, that will suit as this meal is great cold as well. It may last in the fridge for 2-3 days so you can prepare the whole baking tray, or two for yourself. 

The filling can be made from any vegetable you think about, rice or other grain like buckwheat, millet, wheat grain, beans or even pasta. 

You can run your imagination here and try to make your own recipe. 

To make this one get ready:

  • for approximately six medium size peppers use: 
  • 1 cup of cooked rice
  • 1 courgette, cut on squares
  • 1 pepper 
  • 1 can of soaked red beans ( or cook yourself a presoaked overnight red beans and cooked in salted water) 
  • 2 medium onions finely chopped 
  • a handful of fresh thyme, chopped 
  • 1 tbs of cumin seeds 
  • 1 inch of chopped fresh ginger
  • 2 garlic cloves chopped 
  • himalayan salt 
  • cayenne pepper 
  • coconut oil 
  • Olive oil

Cook the Rice following the directions from the package and leave on the side. Preheat the saucepan with coconut oil and throw in the cumin seeds, thyme, and ginger. Stirring in throw in the onion in about 1 minute, and add the pressed garlic straight into. Stir in and wait until the onion gets al dente. Throw in the pepper and courgette, season well with salt and a bit of cayenne pepper. Cook for another 7-10. minutes on medium heat until the vegetables are tender. You may add few spoons of water here if the pan gets too dry. Add the cooked rice now and beans, mixing well altogether. If you think the mixture is too dry ,add few spoons of extra virgin olive oil and cook for another 3-5 minutes. Try if the mixture needs any more salt or cayenne pepper. If it does, add and mix well again.

Preheat the oven to 180 degrees 

In the meantime get the peppers ready, cutting the tops and cleaning inside from the seeds, under the tap. Make sure you keep the top of the pepper bell with the,, owner” to be able to cover them back. Season the inside pepper with salt and fill to the top with the ready filling. Cover with the top of the peppers and put into the oven for 20-30 minutes. I like to cover the baking tray with baking paper to make sure the peppers will not get burned. 

You can eat them on their own or add some salad to it. I like to eat them with fried mushroom. Here is how I got them done: 

  • a tray of chestnut mushroom or white mushroom, cut quarters 
  • a big handful of fresh thyme chopped
  • Olive oil 
  • Himalayan Salt
  • Ground pepper 

Preheat the pan with extra virgin olive oil ( quite much, using 4-5 spoons). Throw in the thyme and after a couple of seconds the cut mushrooms. Fry it on high heat, stirring all the time. Season with salt and pepper and stir it again. It should take about 5-7 minutes to make them done. I like them al dente. 


Irish Nettle Soup

Nettle as a Queen of Spring is present in my home in many different occasions.

Its nutritional value is very high, this is why I would love to share with you another option of how to use a Nettle.

After the Nettle Infusion drink, let’s make a Nettle Soup.

This soup was very common in the Irish Culinary Tradition. As there were not many ingredients to cook from in the past especially in early Spring, when nature was only waking up, nettle was used as a vegetable. Sadly we forgot how tasty it can be and how much benefit it brings to our health.

You can harvest Nettle until the end of September, adding it to your dishes.

How to make an Irish Nettle Soup?


  • 1.5 L of Broth ( vegetable or meat)
  • 4-6 medium carrots
  • 4-6 medium potatoes
  • 2 medium leeks
  • 1-2 liter of freshly harvested nettle leaves (skip the stalks)
  • Himalayan salt and ground pepper
  • 2 tbs of unsalted natural butter (optional)

Preheat the broth and add all peeled vegetables in. ( do not add the nettle yet). Cook the vegetables until all are soft. If you noticed that the broth has evaporated too much, you can add a half glass of clean water into the pot. Blend all until smooth and season well with salt and pepper. After, add the nettle leaves and cook for a maximum of 3 minutes. Take off the heat and blend the soup again. You can add the butter now if you want and let it melt under the lid. Let the soup slightly cool down and serve with bread or on its own. It tastes better on the second day.


Nettle the Queen of Spring

Nettle the Queen of Spring

Nettle Plant has been used by our ancestors. The already knew its high nutritional value and did not underestimate it. You can notice the small nettle plants already in late March, early April, depending on the region you live in.
West of Ireland season for nettle harvest is ready. It is better to harvest the youngest plants, as they contain the most nutrients, but nothing stops you to harvest it until the end of September, just cutting off the tops. If you are planning to go for a walk to pick up nettle for yourself, remember to try to find the wildest place you can, far from the city and busy roads.

What is nettle nutritional value?

Nutrition Facts
Stinging nettles, cooked
Amount Per 100 grams
Calories 42
% Daily Value*
Total Fat 0.1 g 0%
Sodium 4 mg 0%
Potassium 334 mg 9%
Total Carbohydrate 7 g 2%
Dietary fiber 7 g 28%
Sugar 0.3 g
Protein 2.7 g 5%
Vitamin A 40%
Calcium 48%
Iron 8%
Vitamin B-6 5%
Magnesium 14%

Nettle Infusion Drink is a great start for a day. It is a perfect body cleanser, as a diuretic, nettle helps eliminate toxins quickly, thereby protecting against bladder infections and excess fluid retention but also aids in preventing urinary tract infection. It helps with a circulatory system by its high amount of Vitamin C and Iron content, which take part in red cells blood production. Boron which is another important mineral found in the nettle is linked to maintaining calcium content in the bones what prevent the bone and ligaments illnesses.

There are many valuable uses of nettle. You can make the products from nettle that are used internally or externally. You can also dry the spring nettle and have it for a winter time.

What can we make it from nettle?

  • Nettle Drinks, such as nettle infusion drink, nettle smoothie (simply adding few nettle leaves to your favorite smoothie)
  • Nettle Hair Conditioner, Face Tonic, Bath Liquid, Toothpaste, Creams, etc
  • We can add nettle leaves to fresh salads
  • We can add nettle to soups, stews, curries, etc

I love to start my day with a fresh nettle infusion drink combined with different herbs. Here there is a simple combination of nettle, dandelion flowers and young spruce sprouts.

Put all ingredients into the Tea Pot, cover all with warm (not too hot, not boiling) water, cover with a lid and steam for 10-15 minutes.
The best is to drink 2-3 cups a day.

Spruce Sprout Syrup

Spruce plant is a source of many vitamins and nutrients. It contains vitamin C, provitamin A (used as a drug in diseases of sight and skin), flavonoids ( (an antioxidant and anti-inflammatory agent), phenolic glycosides, shikimic acid (having anti-inflammatory and analgesic as well as moisturizing and anti-dandruff effect ).
Raw spruce resing has got medicinal properties. The whole plant has a mucolytic effect, helping to clear the respiratory tract from infections. It will be very useful during flues and colds or to prevent them, strengthening the immunity system. Additionally, spruce stimulates digestive juices and has an anti-inflammatory effect on the mucous membrane of the digestive system. Spruce also has diuretic and antifungal properties, therefore it is used in chronic inflammation of the urinary tract.

What you can make from spruce?

  • Spruce Oil, harvest the young spruce sprouts or older needles and pour over the olive oil or any cold pressed ( ex. linseed, walnut, hemp, etc), store in a dark jar in a cooler place for 2-3 months shaking the bottle once for a time. You can use this oil internally for both upper and lower respiratory tract infections, or externally (for sore muscles or joints)
  • Spruce syrup, used internally, made from a young spruce sprouts (needles) is great for upper respiratory tract infections healing, consuming 2-3 teaspoons once or twice a day.
  • Spruce infusion drink can be used in case of digestive problems, however, you should not drink too much of it. It is always the best to consult it with a qualified naturopath.
    I recommend searching for more information about the spruce possible recipes. There are may more

How to make a spruce syrup?

Get ready:
( I recommend to make much more than here as we will get the maximum of 200-250 ml of the syrup only from this recipe)

  • 2 l of freshly harvested young sprout needles
  • about 1kg of sugar ( you can use brown sugar, or coconut sugar, or the best is pure raw honey – from honey as it is liquid you will get much more syrup)
  • Glass Jar

You can clean the spruce under fresh water or if it is harvested in a clean environment, far from busy roads you can skip that part.
In a glass jar place the good handful of spruce, covered with the first level of sugar (or better the raw honey). Now place another level of spruce, and cover again with the sweetener, repeating the same until the end. The last cover should be the sweetener. The spruce should not be exposed to the air (should be fully covered). Do not fully cover the jar with a lid, leave it slightly opened, so the oxygen can be flowing in.
Place the jar in the sunny part inside your house. Let it be exposed to sunlight for 2-3 weeks, then remove it and place in a dark place for another 3-4 weeks. Shake the mixture once for a few days.
Your syrup should be ready by then.


Lentils Pasta

This variation of pasta dish will serve you very well when you are in a hurry. It takes less than 20 minutes to prepare it. What is more, it will be very suitable for your fat loss or muscle gain program. Obviously, you can use this recipe as a regular healthy dish for you and your family.

This Lentil Pasta is bought in the shop. Is made from 100% of lentils flour. You are cooking it in the same way as regular wheat pasta. You may add 2-3 minutes to cooking time.

Lentils present a good amount of plant origin protein. It contains as much as 25g of protein per 100 g of cooked lentils. The proteins will satisfy your hunger for a longer time. In that case, this pasta is a much better option than wheat or even a gluten- free pasta, which contain mainly simple carbohydrates.

What are lentils nutritional data?

Nutritional value per 100 g (3.5 oz)
Energy1,477 kJ (353 kcal)
Carbohydrates63 g
Sugars2 g
Dietary fiber10.7 g
Fat1 g
Protein25 g
Thiamine (B1)76%0.87 mg
Riboflavin (B2)18%0.211 mg
Niacin (B3)17%2.605 mg
Pantothenic acid (B5)43%2.14 mg
Vitamin B642%0.54 mg
Folate (B9)120%479 μg
Vitamin C5%4.5 mg
Calcium6%56 mg
Iron50%6.5 mg
Magnesium13%47 mg
Phosphorus40%281 mg
Potassium14%677 mg
Sodium0%6 mg
Zinc35%3.3 mg

How to prepare Lentils Pasta ?

Get ready ( 4 servings)

  • 250 g of lentils pasta ( cooked)
  • big package of kale leaves ( peeled off the stalks)
  • 1 big white onion, finely chopped
  • 1 inch of chili pepper, finely chopped
  • 1 tbs of fresh thyme, chopped (optional)
  • 3-4 garlic cloves, pressed
  • 1 mascarpone cheese
  • 20-50 ml of water
  • Coconut oil
  • Himalayan Salt or Mined Salt

Cook the pasta as written on the package and leave hot on the side

Preheat a saucepan with 1tbs of coconut oil, ghee butter or olive oil, add the onion, thyme, and chili and fry until al dente, add the garlic and after few seconds add the prepared kale leaves. Adding a few spoons of water, let the kale getting tender. You can cook it under the lid for 2-4 minutes and then take the lid off and let the water getting slightly evaporated. Add the mascarpone cheese and let it fully melt. Cook all for another few minutes, you may add few spoons of water when you see the cheese has got a too thick texture. Serve with a handful of cooked pasta.


Dandelion Syrup

Beautiful yellow flowers so easy to find have magical benefits. The whole plant can be used internally and externally, depending on how you prepare it. We can find a lot of health benefits from using the Dandelion Plant. 
The raw plant presents a significant content of Vitamin A,B,C and D, also minerals such as Iron, Potassium, Magnesium, Zinc and Calcium. Raw, fresh leaves, stalks and flowers can be added to salads and smoothies. The greens provide more than a recommended daily intake of Vitamin K, which is supporting bone health and prevents cognitive decline.
The plant is a diuretic and anti-inflammatory that supports the work of the kidneys and the removal of waste, salt and excess water from the body by increasing the production of urine while maintaining the necessary elements and minerals. What is more Dandelion plant is filled with antioxidants – which can help us to stop the symptoms of premature aging, the extract builds, the immune system and fights microbes and supports the digestive system with inulin – prebiotic, it is an excellent blood detoxifier.

What Can we make from Dandelion?

– Raw leaves, stalks, and flowers can be added to salads or smoothies ( use the baby plant) 
– Flowers fresh or dried and dried roots can be used as an infusion drink
– Flowers can be used as a base for a Dandelion Flower Syrup, that can be stored for the Winter 
– We can make a face tonic, body wash or hair wash, face mask or cream from Dandelion Flowers

There are many more health benefits that come from using Dandelion Plant in everyday life. I recommend finding more information about it.

Before that, get a very simple recipe for a Dandelion flower syrup that is the most commonly used to relieve sore throat and treat upper respiratory tract infections. It can be stored for a few months in the jars. It will also help you out to build a strong immune system and prevent colds and fevers.


Get the recipe:

– For 1 litter of flowers, use
– 1 liter of filtered water
– 1 kg of sugar
– 1 lemon juice

Preparation: put Dandelion flowers in a pot, pour cold water and cook on low heat for about 15 minutes. Then leave the pot in a cool place for a minimum 12 hours (best 24 hours)

After 12- 24 hours, strain out the flowers, add lemon juice and sugar to it. Mix and cook on low heat until you have the consistency of pouring honey (about 2 hours).
Pour the syrup into the cleaned and brewed jars. Turn the well-closed jars upside down and leave for 12 hours. The lid should be ,,in”. If you want to be sure it will not spoil, you can pasteurize them. ( put the upside jars into boiling water in a pot and cook for 5-10 minutes) The expiration date of the home-made dandelion syrup passes after a few months from the date of preparation.
Use the maximum of 3-5 spoons a day.


Welcome to 4Evafit Holistic Nutrition

This Blog is for everyone who would like to start using functional foods to improve the quality of life and support health in everyday life.

The focus is on showing you how to cook simple, nutritious and quick.

Baked Lentils & Mushrooms

I like dishes that are:

  1. Easy to cook, and they contain simple ingredients
  2. Nutritious and fulfilling
  3. Do not make you Fat but support your metabolism
  4. Last for longer (not only one day)
  5. You can eat them in different variations

These baked lentils with mushrooms you can eat on their own as a main dish, you can put on the sandwich as a snack, you can add to salad, you can add it to wrap and many more.

One cup of lentils have approximately:

  • 15.6 grams fiber
  • 358 micro grams folate
  • 6.6 milligrams iron

How to make it?

I have used a simple medium size round baking tray for that meal.

  • 3 medium white onions finely chopped
  • 1 tray of Chestnut Mushrooms
  • One cup of green lentils
  • One cup of Red lentil
  • 4 medium eggs
  • 1 table spoon of coconut oil
  • a handful of fresh thyme (or dried)
  • 1 tea spoon of cayenne pepper (or ground pepper)

Cook green lentils and red lentils in two different pots. Drain and leave on the side. ( check the package how to cook them it is very simple) Preheat the pan with coconut oil. Fry the onions with thyme until medium brown. Add mushroom and cook for another 10 minutes stirring in occasionally. Let the mushrooms be cooked. In a big bowl, combine lentils, mushrooms with onions and add 4 medium full eggs. Season well with Himalayan Salt (or mined local salt ) and cayenne pepper. Try a bit for taste if you need to add more seasoning.

Bake in preheated oven to 180 degrees for about 15 minutes. Set aside for at least 30 minutes before serving. The ,,cake” won’t be that solid so don’t worry if it brakes slightly. Just cut it with double attention.

I like to serve this sprinkled with Extra Virgin Olive Oil or natural butter as the lentils tend to be a bit dry.

Add homemade pickled cucumbers

Read here how to make them


Mexican Vegan Stew

Vegan option for Mexican Hunger.

I love to mix my cooking inspired by dishes from all around the World. I like to not to fully stick to original recipes, and play with them combining different styles.

What do I like in Mexican dishes is Red Beans. Why?

Red beans are mainly composed of carbs ( bean starch) which have a high proportion of amylose, also pretty high in dietary fiber what makes you full for much longer because its digestion takes longer. Bean Starch is a slow release carbohydrate what means it raises the sugar in blood much slower, which makes them good for people with diabetes. What is more Kidney Beans are low on the Glycemic Index, again not spiking your blood sugar levels after the meal.  There are rich in Vitamin B1 which improves the proper functioning of the brain-boosting concentration and memory. Red Beans contain a significant amount of Vitamin K1, Potassium, Phosphorus, Manganese, Folate, Copper, Iron, and Molybdenum.  Kidney beans are an excellent plant-based source of protein, rich in many minerals, vitamins, antioxidants, and fiber. Adding them to your diet can be very useful for Fat Loss, also improving colon health and maintain the circulation system.

Avoid canned Red Beans as any canned food absorbs the Heavy Metals from it. Also make sure you soak the beans for at least 12 hours before cooking to reduce the phytate content which stops your body in absorbing the Vitamins and Minerals well, especially Iron.  Never eat raw kidney beans or improperly cooked, there are toxic.

This meal is a great option for the whole family. If you are an active person it is a great option for after workout meal. You can also eat it for lunch or 3 hours before you go to sleep once it is not too late.

How to prepare the Mexico Inspired Vegan Stew?

Get ready: (4-6 servings)

  • 2 medium white onions finely chopped
  • 2-3 cm wide fresh ginger finely chopped
  • 1 table spoon whole cumin seeds
  • 1-2 cm fresh red chili chopped
  • a handful of fresh chopped thyme (or dried)
  • 1 table spoon coconut oil
  • 1 cup rinsed, soaked and al dente cooked split peas ( 8-12 hours soaked)
  • 1 cup rinsed, soaked and al dente cooked red kidney beans
  • 700 – 1000 g passata ( preferably in glass or carton box)
  • half glass of water
  • 1 table spoon Himalayan Salt (or local salt – mined)
  • small can of corn (optional)
  • fresh spring onions chopped on the top (optional)

For the side:

  • 1 kg potatoes peeled and cut on squares
  •  4 medium carrots peeled and cut on squares
  • a handful of fresh thyme chopped (or dried)
  • a handful of fresh rosemary chopped (or dried)
  • 4-6 spoons extra virgin olive oil
  • 1 table spoon Himalayan Salt (or local- mined)
  • 1 table spoon fresh ground pepper
  • approx 20 ml of water
  • baking paper

Get ready the Stew:

A day before, prepare the beans and split peas soaking them in different, preferably glass pots.

At the cooking time, cook them in salted water until al dente. Do not overcook them as they will fully cook at the sauce. Prepare a Wok Size saucepan. Melt the coconut oil, throw in the cumin seeds, ginger, thyme, and chili. Cook for about one minute, add onions, reduce heat slightly and fry until medium brown if it gets too hot sprinkle with water. Add passata and water, mix well and add beans and peas. Season with salt. Turn on medium heat and cook slowly for about 15 minutes. Take the lid off and let the sauce slightly evaporate. Add corn (optional). Try the taste, if you need to add more salt. Cook for another 5-7 minutes, not covered on higher heat. Serve with fresh spring onions finely chopped.

Side potatoes and carrots:

While you cook the stew get ready the side. Peeled potatoes and carrots cut on. Prepare a medium-size baking tray, cover with baking paper. Throw there potatoes and carrots, add chopped thyme and rosemary, sprinkle well with olive oil, add salt and pepper. Mix all well using a spoon or hand.  Heat the oven to 200 degrees. Before you put the tray into the oven add a bit of water to prevent the vegetables from getting too dry. Cover all tray with baking paper. Bake for about 20 minutes ( after you can take the tray off, mix the carrots and potatoes and place the tray back in for another 5 minutes without a baking paper cover to make them golden)


Cauliflower – Potato – Fennel – Turmeric Soup

Soups are the best, especially during Winter time.

  • Soups make you feeling warm – no doubt any soup nourishes you and raises your body temperature, there are just made for freezing times.
  • Soups are easy digesting foods and support Fat Loss – most of the recipes are vegetable based what makes them high in fiber. High fiber intake improves the digestion and helps to reduce body fat.
  • Soups have healing abilities – bone broth is full of is high in gelatin, collagen and glycine that have a natural anti-inflammatory effect, slow cooking vegetables retain the vitamins and minerals which support your all body systems. It was always said to eat a warm bowl of soup when you got the flu, and it always worked. Why not eat them to prevent it?
  • Soups can be packed with different vegetables, when blended you get all you need to satisfy your daily vegetable intake need in just one bowl. It really works when you have not started to enjoy salads yet. This beautiful and easy combination of vegetables and spices will satisfy your hunger and make you feel really warm during the cold days.

How to make it?

Get ready:

  • 2 L of Chicken Broth ( or vegan if you want )
  • 2 medium onions – chopped
  • 1 kg of peeled potatoes – cut on smaller pieces
  • 2 heads of Cauliflower
  • 2 table spoons of turmeric powder
  • 1 table spoon of fennel seed powder
  • 1 table spoon of coconut oil
  • fresh dill for serving (optional)

Preheat the Broth if you need and throw in the cut cauliflower ( it is enough on half), and potatoes ( do not need to be too small pieces). Cover the Pot with lid and cook on medium heat until the vegetables are tender.

In the meantime, preheat the pan with coconut oil and fry the chopped onions until medium brown. Throw them into the soup pot and cook for another 2-3 minutes. When the cauliflower is tender and potatoes too, blend all until smooth. Add Turmeric and Fennel Powders and mix well, cooking under low heat for another 5-7 minutes. Try the soup if it is salty enough. Add more mined salt at your own preference. I always add little by little, a tablespoon, then I cook for another 2-3 minutes, I try it again and then decide if I need to add more. Mined Salts like Himalayan Salt like to be less salty as they have high mineral content.

How to cook the broth ?

Prepare a pot with 2.5 L of water and two chicken tights. Cook it with no salt for 30 min on low heat. Peel 5 carrots, 3 parsley roots, 4 celery sticks, 2 onions, 5 bay leaves, 4 allspice grains and cook on very low heat for at least 60 minutes. Season with Salt (2-3 table spoons) and Pepper (few pinches) in the end and cook for another 15 min. Do not boil. Skip chicken for vegan broth option.

Healthy Cookies

Who wants to give up on sweets?

That’s a fantastic idea, however, can you really give up on them fully? Artificial sweets should be out of your diet forever but how to make it happen?  If you force yourself to change anything, this change will not be permanent as forcing anything is a negative vibration. Goodwill is a key, but forcing demotivates a lot.

The key is to find a way on how to give up on sweets instead of forcing yourself not to eat them?

The easiest method is to learn how to prepare healthy variations of sweets. That method makes sweets not harmful but nutritious. What does it mean? It means that if you eat your own sweets in the correct way they will not be harmful. Your own sweets will not make you fat anymore. How to make healthy sweets?

Remember to use:

  • Natural whole grains like oat, rye , buckwheat, rice, maca, beans, nuts, lentils, hemp flours etc
  • Natural Low GI sweeteners like Coconut sugar, honey , stevia, date powder etc
  • Natural Cocoa Powder
  • Healthy fats like coconut oil, hemp oil, walnut oil, sesame oil, ghee butter etc
  • Naturally dried fruits like raisins, plums, dates, mango, apples, pears etc
  • Fresh Low GI fruits
  • Nuts and Seeds
  • Coconut Milk, Almond Milk, Hazelnut Milk, Rice Milk etc

The sweets are not about to avoid them but to get to know how to make them in your own healthy variation. Once you consume them around your activity they will boost your energy levels and work on your brain stamina. One portion of a healthy sweet snack a day will do good for you.

Stop avoiding sweets. Start making  sweets and use them smart!

Get an easy healthy variation of cookies.

How to prepare them?

Get ready ( about 30 cookies )

  • 300 g oat meal flour
  • 100 g rye flour
  • 2 large eggs
  • 100 g coconut sugar
  • 100 g melted coconut oil
  • 50 g natural honey (optional)
  • 5 tea spoons of mixed spice (Cinnamon, Coriander, Caraway Seeds, Ground Ginger, Ground Fennel Seeds, Nutmeg, Clove, Turmeric) or choose a half  or full spoon of some you have.
  • 5 tea spoons of linseed
  • 2 tea spoons of natural cacao

Combine all of the dry ingredients and mix them well. Add eggs, cooled melted coconut oil and honey (optional). Mix well. If the mixture is too wet you may add a little bit more of flour, but do not make it too dry. Roll out the dough to a thickness of 4 mm (not too thick), sprinkling it with a small amount of flour – just enough that the dough does not stick to the table. Cut out different shapes of cookies if you want, or use the glass as a form just like me. Arrange them on a baking tray lined with baking paper at small intervals. Bake at 180ºC for about 8 – 10 minutes (length of baking depends on the size of cookies, smaller bakes even shorter). Remove, cool on the grill. I have decorated them with crushed almonds. I brushed the top with melted honey and sprinkled them with crushed nuts.

Eating 3-4 cookies a day is fine to keep your diet standard.


Kale Chips

Snacking throughout the day can be healthy too. If you watch what you eat, Kale chips would be definitely an option to look at. This snack is super fast to make and it tastes very well.

You can believe or not but this Kale was harvested from the Irish Garden in December.

How did I make it ?

  • big bunch of fresh kale
  • Olive Oil 4 tbs
  • Cayenne Pepper 1 tbs
  • Himalayan Salt 2 tbs

Heat the oven to 180 degrees, Prepare the leaves, cutting them off the kale stalk. Get ready the baking tray and cover it with baking paper. Place the ready kale and sprinkle well with Olive Oil, seasoning with cayenne pepper and salt.

Bake it for 10 minutes in the oven.


You can make your own spices mix to change the taste of crisps. You can try to add thyme, rosemary, curries blends or any you wish to make your own kale chips variation. You can eat it on a daily basis with no guilt, feeling safe and satisfy your cravings.

What is Kale nutritional value?

This food is low in Saturated Fat and very low in Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper, and Manganese.

If you would like to read more, grab this link, and search for more information about Kale Nutritional Value. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Vegetarian Falafel

Who said that being on ”diet” must be boring and tasteless? Who said that healthy food is expensive and difficult to cook? Nothing could be more wrong. Try to start cooking. You will safe money and safe your health! Do you understand where your lack of energy comes from? It comes from toxic food you eat. It comes from nonactive lifestyle. Bad food and sedentary lifestyle = laziness and ill state of body and mind! Make a chance for yourself and start it with simple cooking! You will notice the change. It will be a change for the better. More energy, more power, better mood, and improved health, only because of appropriate food intake.

This meal example is a great option for both active and nonactive person. It will be great fuel to your body, no matter what you work at or do all day long. If you are active, eat this up to 2 hours after your activity/training program.

What are the benefits of cabbage?

As a source of Vitamin C, A, K2, E, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Choline, Calcium, Iron, Magnesium, Phosphorus, Sodium and Zinc, Cabbage plays vital role as an powerful antioxidant.

Evidence proves cabbage good influence on humans well being. It is anti-inflammatory agent, antioxidative, prevents cancer, protects and builds skeletal system, supports the brain and nervous system,  regulates the blood pressure and many more …

I recommend searching for more information about Cabbage Health Benefits. You can grab the link below to read a little bit more about it.


To prepare this meal, get ready: (approx 4 servings)

Falafels (you will get approximately 20 pieces )

  • 1 large onion or 2 medium (chopped)
  • 250 g cooked chickpeas (approx 1 glass)
  • 15o g cooked couscous  (approx half glass raw)
  • a handful of fresh coriander
  • 2 tbs graham masala spice
  • Himalayan salt approx 2 tbs (or more try for taste)
  • Coconut oil

Soak the chickpeas for at least 3 hours or buy ready cooked. I recommend cooking on your own. One the side pour 1.5 glass hot water over raw couscous in the bowl, salt it a little bit, cover with lid and steam for about 10 minutes.  Combine chickpeas, chopped onions, coriander, graham masala spice and Himalayan salt in the large bowl and blend till smooth. Add ready couscous and mix all together very well.  Form the medium size balls and fry on coconut oil turning on each side.

Cabbage Salad :

  • 1/2 medium red fresh cabbage
  • 1/3 medium white red cabbage
  • 1 tbs mayonnaise
  • 1 tbs sour cream
  • Himalayan salt few pinches

Grate the cabbages and mix well together with sour cream and mayo in the bowl.

Tomatoes dressing:

  • 250 g fresh baby tomatoes (chopped)
  • a handful of fresh coriander
  • Himalayan Salt
  • 2 tbs olive oil

Blend the fresh coriander with 1/6 glass of water. Season well with salt. Pour over the chopped tomatoes. Mix well with olive oil and add salt if needed.

Serve all together. Place the Cabbage on the plate, add falafels and pour over the tomatoes mixture.


Green Power Juice

What is so powerful in a color Green? It is Chlorophyll !

Foods that are green color contain chlorophyll, which is a green pigment that Plants use along with sunlight to get their nutrients. Green foods contain a large amount of the essential anti-oxidants, minerals, and vitamins, for optimal health. It is supporting the body by helping to get rid of the toxins, promotes overall healing.

There is evidence which proves the health benefits that come from the intake of the foods that contain a large amount of chlorophyll.  Please find a case study here about the Cancer Treatment using chlorophyll.


It is so easy to prevent diseases by switching on simple tips to your daily habits.

Eat green foods, drink green homemade smoothies, combine them with foods that contain high amounts of antioxidants such as Vitamin C, E or A.

How to make it? (2 servings)

  • 4 large apples (juiced)
  • 1 pomegranate (juice it using orange hand squeezer)
  • 1 big bunch of spinach
  • 1 tbs linseed

Juice the apples, using juicer. In a mixer or using blender, mix the ready apple juice with linseed and spinach, in the end add juiced pomegranate. Mix well.


Red Cabbage side meal

What is so good in adding a fresh cabbage as a side for your meal? Cabbage is packed with powerful nutrients that help with easier food metabolizing and better minerals and vitamins absorption. As the red cabbage is very reached in fiber, vitamins, and minerals, very low in calories it assists in fat loss programs very well. Glucosinolates (and the anti-inflammatory isothiocyanates or ITCs made from them), antioxidant polyphenols, and the amino acid-like substance called glutamine to bring the overall health benefits for the stomach and digestive tract as a whole.

It is filled with antioxidants that support natural Body detoxification processes reducing the effect of free radicals damage, filtering the blood and supporting the liver. Many studies prove the amazing health benefits that come from cabbage / red cabbage regular intake, such as; preventing cancer and heart diseases, supporting the immune system, treating stomach ulcers, supporting the skeletal and nervous system, boosting metabolism and nourishing the body as a whole.

Please find more to read about the cabbage here


100 g of Cabbage contain approximately 79 % of Vitamin K, 69% of Vitamin C, 20% of Vitamin B6, 14% of Manganese, 14% of Fiber, 9% of Copper, 9% of Vitamin B1, 9% of Folate, 8% of Potassium and Choline, 7% of Phosphorus, Selenium, Magnesium, Iron, Calcium and Vitamin B2, about 5% of Protein, B3 and Panthothenic Acid.

How to prepare a simple salad? ( approx. 4 servings) :

  • Small red cabbage (or half bigger one)
  • 1 red onion, finely chopped
  • 1 handful of fresh parsley, chopped
  • 3-4 table spoons Linseed Oil or Extra Virgin Olive Oil
  • 1-2 tables spoons fresh lemon juice ( or apple cider vinegar)
  • good pinch fresh grounded black pepper
  • good pinch (or more, try before) of Himalayan Salt ( or better; local Mined salt)

Grate the cabbage, add chopped onion and parsley, oil, spices and mix well. You can store in the fridge for 3-5 days.


Natural Healing Snack – Sunflower Seeds

Looking around what to snack at your office desk? When you are driving? When you got nervous and you don’t know how to control your stress? When you read the book on your balcony or sofa? When you simply look for healthy variations of snacking throughout the day without feeling guilty?

Sunflower seeds are on the top season at the moment. If you have a chance to get a full beautiful flower, do. The freshest food is always the best.  It will not only fulfill your body with necessary antioxidants, helping to boost your immunity system just before the Winter, but it also looks so decorative. I love to put the whole sunflower on the table. Everyone can grab the seed anytime and it is decorating the kitchen very nice.

Look what nutritional value does the one cup of sunflower seeds have?

  • 269 calories
  • 9.2 grams carbohydrates
  • 9.6 grams protein
  • 23.7 grams fat
  • 4 grams dietary fiber
  • 15.3 milligrams vitamin E (76 %)
  • 0.7 milligram thiamine (45 % )
  • 0.9 milligram manganese (45 %)
  • 0.8 milligram copper (41 %)
  • 150 milligrams magnesium (37 %)
  • 24.4 micrograms selenium (35 %)
  • 0.6 milligram vitamin B6 (31 %)
  • 304 milligrams phosphorus (30 %)
  • 104 micrograms folate (26 %)
  • 3.8 milligrams niacin (19 %)
  • 2.3 milligrams zinc (15 %)
  • 2.4 milligrams iron (13 %)
  • 0.2 milligram riboflavin (10 %)
  • 297 milligrams potassium (8 %)
  • 0.5 milligram pantothenic acid (%)

In addition to the nutrients listed above, sunflower seeds also contain some calcium and vitamin C.

Vitamin E is called the Vitamin of the Youth. It is some of the most powerful antioxidants. It helps out neutralizing free radicals in the whole Body. Vitamin consumption reduces the risk of Heart diseases, cancer, high cholesterol, diabetic diseases, and support to heal any autoimmune system illnesses.

Please search for more information about Vitamin E properties and where else you can find it?

Sunflower seeds are some of the best option to refill this Vitamin in your Body.


Mung Beans Wrap

Mung Beans superfood is perfect when you are looking for fast and nutritious solutions. It took me less than 30 minutes to prepare this meal, and it can last for the next three days. It can be eaten cold or warm, in the wraps, sandwiches, as a side, as an ingredient for salads or simply on its own.

You can cook the Mung Beans and store it in the fridge. Every time, you can eat them in different combination.

  •  212 calories
  • 14 grams of protein
  • 15 grams of fiber
  • 1 gram of fat
  • 4 grams of sugar
  • 321 micrograms of folate (100%)
  • 97 milligrams of magnesium (36%)
  • 0.33 milligrams of vitamin b1 (36%)
  • 0.6 milligrams of manganese (33%)
  • 7 milligrams of zinc (24%)
  • 0.8 milligrams of vitamin b5 pantothenic acid (8%)
  • 0.13 milligrams of vitamin b6 (11%)
  • 55 milligrams of calcium (5%)

Read more about Mung Beans here: https://draxe.com/mung-beans-nutrition/ 

How to make the Mung Bean Wrap?

  • Half Cup of Mung Beans ( soak overnight) – approx 2 servings
  • 1 medium chopped onion
  • 1 tbs cumin seeds
  • Natural Salt
  • 1 Can of coconut milk
  • 1 tbs coconut oil
  • Pinch of Cayenne Pepper (or more)

Cook the Mung Beans in a salted water for about 10 minutes, until soft ( can be al dente).

On the pan, melt coconut oil, add cumin seeds and after few seconds throw in the chopped onion, fry until golden. Add cooked, drained beans and coconut milk, cook for another 10 minutes on high heat, to make the milk evaporate. Season well with salt and pepper.

The filling is ready, now you can combine it with wholemeal (best is rye), or gluten-free wrap, adding some vegetables inside. I have added colorful, tasty tomato and some leaves.


Elderberry Syrup

Elderberry Juice will save you from colds and flues this Autumn and Winter.

Run to harvest some before it is too late. They are ready to pick!

What is ElderBerry? Where to find it?

Elderberry is a plant which belongs to Adoxacege Plant Family, which was used by people across many parts of the World to heal all infections. You can see them at any leafy forest, park, at the lakes and rivers, close to roads and on the side of the fields….

Its nutritional benefits are the same, as they used to be in ancient times. Why not take the lessons from our ancestors and make some effort to prepare your own juice, syrup, chutney, jam, wine, that will have a healing property?

[…] The berries possess one of the highest antioxidant strength among edible berries,  their antioxidant value largely comes from polyphenolic flavonoid compounds such as flavonoids isorhamnetin, kaempferol, quercetin, etc. Together, these compounds help scavenge free oxygen radicals from the human body, and thereby, protect it from cancers, aging, degenerative diseases, and infections.

The Elderberries are high in Vitamin-C is one of the powerful water-soluble natural antioxidants which works against the viral flu. It also helps boost immunity, healing of wounds, fight against cancers and required by the body for the repair of tissues and cartilage.

Elderberries are also incredible sources of vitamin-A vital for growth and development, cell recognition, vision, immune function, and reproduction helping the heart, lungs, and kidneys.

The berries also carry a relatively good amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. These vitamins work as co-factors for those enzymes that help in the metabolism of carbohydrates, protein, and fats.

Furthermore, they contain a good amount of minerals like calcium, potassium, manganese, iron and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. The body uses manganese as a cofactor for the antioxidant enzyme, superoxide dismutase. Copper is essential for the production of red blood cells. Iron is required for red blood cell formation… […] (nutrition-and-you.com)

Go and pick yours the harvest time is nearly over?

Get ready:

  • 5 kg peeled elderberry ( peel off the stalks and remove the green berries if any)
  • I use approx. 0.5 kg sugar for 1 kg of Berries ( in that case 2.5- 3kg of sugar)
  • 5 glass of water
  • Couple of jars with Lid

Put the elderberries into a large pot, add half of sugar, water and cook under lid stirring occasionally until the elderberries start to boil. Leave in the pot for 24/h. Strain the berries through a sieve. The sieve must be dense … otherwise, use the cotton cloth and, squeeze the berries inside, letting the juice come through …

When all is ready, heat the juice on its own again but do not boil, add the second part of sugar and let it dilute. Here you can change this sugar for organic honey. Make sure you dilute it in temperature less than 40 degrees, to not to waste the honey nutritional benefits.

Pour the ready juice into clean jars, close with lid and place upside down in the pot filled with water (jars do not have to be fully covered 1/3 is enough) and boil for 5-8 minutes. Remove, keep them upside down on the table until they cool down.

You can drink it every day to boost your immune system, one spoon a day will make you not getting any flu this year!


Mung Beans Wrap

Have you ever tried Mung Beans? This great source of protein, fiber, and antioxidants is a super tasty option for a change. It has got a high amount of Magnesium and Potassium, Folate, Copper, Zinc and Vitamins B group. It can be eaten raw, in a salad or cooked, in stews, soups, as an addition to any sauce or dish you wish, also milled for any flour made meals or as an additive to shakes, drinks and many more. There are many options for how to use it.

Cook mung beans once for a time as it has got many proven health benefits. Eating them, protects against heart disease, monitors blood sugar levels, coordinates diabetic disease and helps in its prevention. If you are sport active it will support the muscle growth and assist in general body recovery.

Get ready the ingredients to prepare the Mung Beans Wrap, you can vary and choose your own vegetables for the rest of the filling. You can skip garlic sauce and mozzarella if you want to keep it diary free.  

Get ready : (2 servings)

  • 100 g raw mung beans (soak overnight)
  • 1 medium onion chopped
  • 100 g fresh tomatoes (peeled)
  • 1 tbs cumin seeds
  • 1 inch fresh chopped ginger
  • 1 inch fresh chopped chili
  • Himalayan Salt
  • a handful of freshly chopped coriander

Cook the beans in salted water for about 10-15 minutes. Soak and leave on the side. Preheat the sauce pan with coconut oil, throw in the cumin seeds, ginger and chili. Cook it on high heat for 1-2 minutes, add onions and fry until little brown. Add cooked beans and pour over peeled tomatoes. Cook up to 10 minutes on medium heat seasoning well with Salt. You can help yourself using a wooden fork to mash the tomatoes a little bit more.

To fill the wrap (optional)

  • hand full fresh spinach
  • cooked beetroot slice

Garlic sauce (optional)

  • 4 spoons sour cream
  • 2 garlic cloves pressed
  • 1 spoon dried oregano
  • pinch Himalayan salt

Combine all ingredients and mix well in the bowl.

Gluten Free Wrap:

  • aprox 1/2 glass of gluten free flour
  • aprox 1/2 glass of water
  • pinch Himalayan salt
  • 1 -2 tbs crushed linseed
  • 1 tbs coconut oil

Combine all ingredients in the bowl. Check the mixture consistency, It can not be too thick or too watery, add a little bit of flour or water if needed. Preheat the pancake pan with coconut oil and form the pancakes , frying them on medium heat for 1-2 minutes each side.


Raspberry Jam

Sweets are our enemy but who doesn’t like them?

When I have a sweet carving I can make my own healthy sweet treat. Jams are great to combine with pancakes, porridge, cooked rice or gluten-free pasta. You can use that type of meal around your training/ activity to refill your energy levels or help your body during recovery time. It all depends on individually however you can treat it like an option.

The best option is to use seasonal fruits. When it is hard to get them during the winter, you can choose a frozen option. You can freeze some fruits on your own during the season time or you can simply buy ready frozen fruits packages.

Get ready:

  • 500 g defrosted  raspberries 
  • 6- 10 tbs xylitol , honey , coconut sugar or regular sugar
  • 5 tbs linseed
  • 5 tbs chia seed
  • 5 spoons water

Preheat a saucepan with water, throw in the raspberries. Cook on medium heat for about 10 minutes, stirring occasionally. Throw in xylitol, linseed and chia seed. Stir in and cook for another 5 minutes. Pour into jar. Close and store in the fridge when it cools down. You can keep it for about 3 weeks in the fridge. Use the pasteurization method to store over the winter.


Courgette Pasta

Have you ever thought that you can make your own, healthier version of pasta? I think, it is a great option for a change, when you are already bored with your cooking, also it is much healthier and it is so colourful and easy to prepare.

I have got a special tool called spiralizer which makes my root vegetables a pasta ! If you have none, you can try to use the simple vegetable peeler to make a stripes from it, however the spiralizer is much quicker and you got a perfect vegetable pasta in different shapes and sizes.  Mine is power less , so I can use it wherever I can. You can use carrots, beets, potatoes, pumpkin, parsley, celery, sweet potato, aubergine and many more to make your own pasta! Try my option:

Get ready: (2 servings)

  • 2 medium courgettes (spiralized)
  • 1 mascarpone cheese
  • 1 medium onion chopped
  • two handfuls of frozen peas
  • 1tbs coconut oil
  • Himalayan Salt
  • Ground Pepper
  • Basil Leaves (optional)

Prepare the courgette pasta and leave on the side. Preheat the sauce pan with coconut oil, throw the onion and fry for 3-5 minutes on medium heat until golden. Throw in the mascarpone cheese, let it melt for 4-6 minutes, yo may add 3-4 spoons of water if the mascarpone is too thick. Season well with salt and pepper and add frozen peas. Heat it for the next 4-6 minutes , try for taste, add more salt and pepper if needed. If the mixture gets too tick, add 20-40 ml of water , stir in and cook for 2-3 minutes.

Pasta: Throw in the courgette pasta into boiling water and boil for 2-3 minutes. Do not over cook . Keep it al dente.

Serve with fresh basil leaves.


Pickle Cucumbers naturally fermented

Do you know the pickled cucumbers? Many traditional foods from different countries use them as a base of soups, salads or as a side dish, also simply as a snack. Ground cucumbers when fermented acquire new healthy properties. Depending on the time of the fermentation process, the cucumbers become more or less acidic. They can be ready to eat in less than 4 days, you can try them on a different stage of ensiling and choose your favorite taste.

Pickled cucumbers not only taste good and are a great starter to many dishes, but are also enriched with valuable nutrients in relation to fresh cucumbers, which makes a positive impact on the human organism. The amount of vitamin C and B vitamins (B2, B3, B6, B12) increases twice. They also contain vitamin E – the vitamin of youth and vitamin K, which has a beneficial effect on the blood coagulation process.

The high amount of vitamin C strengthens the body’s immune system, which helps fights against colds and flu. Present Phytocides destroy dangerous bacteria and viruses and have anti-inflammatory properties. They contain natural probiotic.

Eating pickled cucumbers and drinking the juice from it is recommended in cleansing diet plans to help out remove the toxins. Improving digestion and accelerating intestinal peristalsis, benefit the body by strengthening it, enhancing the production of gastric juices.

It is a natural way of homemade body cleansing product.  You can make your natural Isotonic Drink adding few spoons of juice to filtered water, mixing with a pinch of natural salt.

How to make the pickle cucumber?

I have got a very simple Polish recipe to make them, however, there are plenty of variations. Search the internet. You can try them all!

I have prepared the Jar, that I will eat within few next weeks straight from.  You can also get them ready for later

Get ready:

  • cucumbers (ground, not too big) about 1.5 kg for 4l
  • garlic  3-5 cloves
  • bunch of dill (preferably with the stalk)
  • fresh horseradish (optionally)
  • salt for preserves (stone) 1 tbs for 1 litter of water
  • few bay leaves
  • 1 tea spoon black whole pepper
  • 1 tea spoon allspice

Wash the cucumbers. In the bottom of the clean jar place the large dill with stalk, horseradish if you have and start putting the cucumbers tight, next to each other, all the way up. Squeeze in garlic and throw in all spaces. Preheat two litters of water, add salt into it, let it dissolve and cool down slightly, then pour into the jar. Cover with lid or stone and leave in a darker cool place in the kitchen. You can start trying them after 3-4 days. If you want to keep them for a few months later, use the lid, close it very tight. Put the jars upside down into hot boiling water and boil them on medium heat for 15 minutes. The jars must be in the water for about ¾ high. Take them out, keep them upside down until fully cooled down. Store in a dark, cool and dry place after


Sweet Omelet

Why not throw in some sweet variation of meal which fits the healthy standards and tastes amazing?

I understand the sugar craving can be huge, while you try to keep your self fit and slim.

I get how hard it is when you have kids? What to prepare when you need your before workout or after workout meal and you still need to feed your family.

Take this recipe in that case. Prepare and get it ready in less than 20 minutes. Enjoy it fully without worrying that it will destroy your routine. Eat up to 30 minutes before an activity and up to 2 hours after. Once you control the portion and the frequency of eating that kind of food, you can calm down and relax. Two three times per week seems OK.

Get ready ( 2 – 3 servings)

  • 4 full eggs (whip the egg whites in a separate bowl)
  • 6 tbs gluten free flour
  • two handfuls of fresh raspberries
  • 1 tbs coconut oil
  • 4 tbs coconut cream ( or 100ml whipped cream)
  • 2 -3 tbs coconut sugar
  • pinch of Himalayan Salt

Separate the eggs yolks from egg whites. Whip the egg whites with pinch of salt. When the whites get hard, throw in slowly the yolks with 1tbs of coconut sugar. Mix on low mixing mode and start adding the flour spoon after spoon, very slowly, until the mixture is well combined.  Preheat the pan with coconut oil, throw in the mixture and fry for 4-6 minutes on reduced heat , than turn over and do the same.

In the mean time combine coconut cream with raspberries and sugar. Mix well. If you use whipped cream, whip it before you add raspberries.

Serve the piece of omelette with cream and fresh raspberries.


Vegan Buddha Bowl

The ready bowls of nutrients reach foods that will empower you for a day are great alternative for breakfast / lunch or dinner. Don’t stress yourself too much with typical cooking standards! Do not stereotype breakfasts, lunches or dinners! It doesn’t have to be always the same! Whether you are active or none active person it will boost your energy levels high! Most of the ingredients, to prepare the bowl are raw so you nearly do not spend any time on cooking! You can prepare it before hand and store it in the fridge, to have it always ready and waiting for you.

The combination of vegetables, beans and grains are endless, you can run your imagination here. You can add warm vegetable sauces to make it more interesting, or sprinkle it with homemade dressing or simple cold pressed oil.

Create your bowls and enjoy fresh, tasty food that is very quick to make! The benefits from eating raw foods are huge!

What are the benefits from adding raw foods into your daily meal plan?

  • You do not spend any time on cooking!
  • You get rich in Vitamins and Minerals foods as cooking and processing kill them.
  • It assists in natural body detox. The natural components help to balance the human biochemistry, control the PH and support the Immune System.
  • Raw foods diet can prevent and heal chronic diseases.
  • It helps you to lose weight! (access fat)
  • Gives you more energy!
  • Safes the environment!

How to prepare a simple Bowl?

Get ready:

  • a handful of cooked chickpeas
  • a handful of cooked rice
  • a handful of mixed leaves
  • a handful of grated red cabbage
  • a handful of cooked beetroot

Combine all of them nicely in a bowl. Pour the sauce over and add guacamole if you wish.

Optionally add:

  • Carrot sauce
  • Guacamole

Carrot Sauce : (2 servings)

You can prepare it and store it in the fridge for 2-4 days

  • 2 carrots
  • 1 small onion chopped
  • 1 tbs cumin seeds
  • Himalayan Salt ( Klodawska Salt)
  • ground pepper
  • 1 teaspoon of coconut oil
  • half glass water

Preheat the Sauce pan with coconut oil. Throw in the cumin seeds, after 1 minute, add the chopped onions frying until soft on medium heat, stirring occasionally.  Add sliced carrot, fry for 2- 4 minutes and when al dente pour over some water. Turn the heat back on to high. Let the water boil the carrots and evaporate in half way. When the carrots are soft, replace them with remaining water to the bowl and blend all until smooth, season with salt and pepper. The sauce is ready.


Vegan Pineapple – Okra Curry

Vegan Pineapple Curry is an option for before workout meal or for a regular meal for lunch or dinner.

This meal contains such an incredible vegetable as Okra. Never have heard about it?

Okra is a flowering plant with South Asian, Africa origins rich in dietary fiber, minerals, and vitamins. Vitamin A which appears in the plant and flavonoid anti-oxidants like beta -carotene, xanthin and lutein which plays an important role in bone growth, cell growth, reproduction and boost the immune system.  The high amount of vitamin C will fuel with the best anti-oxidants fighting free radicals. It contains a good amount of B complex vitamins and Vitamin K which support the skeletal system. What is more, it presents a valuable amount of iron, manganese, magnesium, and calcium. Take Okra under consideration when cooking curries or soups. It tastes delicious.

Get ready : (4 servings)

  • 2 medium potatoes (cut on squares)
  • two handful chestnut mushrooms (cut in half)
  • two handful okra (cut on half)
  • half fresh pineapple (cut on squares) 
  • two medium onions (sliced)
  • 1 inch chopped red chili
  • 1 inch ginger root sliced
  • 1 can coconut milk
  • bunch coriander (chopped)
  • 1/2 lime juice
  • 1 tbs cashew nuts (for serving)
  • Himalayan Salt
  • 1 tbs green curry paste
  • 1 tbs ghee butter / or coconut oil

Preheat the saucepan with coconut oil or ghee butter. When the oil is heated throw in potatoes squares with chili. Season with salt and fry for few minutes, stirring once in a while. Add 50 ml water, turn on medium heat, cover with a lid and cook for 5 minutes. When potatoes are al dente throw in the onion, turning on the maximum heat back on. Fry for 5 minutes. Throw in mushrooms, okra, ginger, pineapple and fry stirring occasionally for another 5 minutes. Add coconut milk, green curry paste, season with Himalayan Salt, stir and cook for another 5 minutes. When vegetables are ready add lime juice. Stir, and try it. Add more salt if needed. If you like it spicier add additional spoon of green curry paste. When the meal is ready, add chopped fresh coriander. Add few cashew nuts when serving. Serve with Basmati rice. I do not exceed the handful of rice per serving.


Apple Rhubarb Refreshment Drink

Apple Rhubarb Refreshment will sort your thirst immediately. Hydration is very important to do, especially if you do sweat a lot. Remember to drink at least 30 ml of water per 1 kg of lean body mass a day, if you are active or sweat a lot, drink even more. If you would like to check how much water do you lose during the activity, jump on the scale checking your weight before and then do it again after. The difference will present approximately, how much liquids do you lose. It is not 100% accurate measurement however, it gives you an idea of how much liquids you should refill. Any symptoms of weakness, tiredness, headache can be related to prolonged dehydration.

Get read ( two servings )

  • 4 medium organic apples
  • 6 medium size organic rhubarb sticks
  • Good Pinch of Himalayan Salt
  • Mint Leaves
  • 1tbs Organic Honey (optional)
  • few ice cubes (optional)

Squeeze the juice from apples and rhubarb using the Juicer. Add Salt and Honey and few mint leaves. Cool in the fridge at least 15 minutes or throw in some ice cubes and drink straight away.


Spinach Pasta

Pasta is a fantastic alternative for busy people just like me, who can’t spend too much time on cooking and searching varieties of products too cook from. Easy, simple, quick to cook.

This recipe will serve you if you are in a hurry and you want to eat healthy lunch or dinner. It is tasty cold as well, so you can take it to work or anywhere you go.

Remember if you eat pasta, keep it gluten-free or full grain ( potato starch and rice mix, buckwheat, bean etc mixed flours or wheat grain). It will be much safer for your Gut and all digestive system.

Get ready:

  • 250g peeled tomatoes
  • 1 large onion
  • 1 garlic clove
  • two handfuls of spinach (or more)
  • fresh parsely
  • Himalayan Salt ( Klodawska Salt)
  • Ground Pepper
  • 1tbs Coconut Oil

Preheat the saucepan with coconut oil. Throw in the chopped onion, fry on medium heat until golden. Add chopped garlic and straight after a couple of seconds the chopped peeled tomatoes. Season few pinches with salt. Cook on medium heat, stirring occasionally for another 10-12 minutes, add spinach and cook for another 3-5 minutes. Season with ground pepper. Add more salt if needed. Serve with fresh parsley and a handful of gluten-free pasta.

Moroccan Vegan Stew

Moroccan Style Vegan dish is a great alternative for full of flavor, aromatic western style dish with no meat included.  It smells amazing and tastes even better. The combination of vegetables, oriental spices, orange juice, and brazil nuts make a perfect dish that you can cook for yourself and your family and friends. The dish is super safe if you are on ”diet” plus it looks and tastes fantastic. Open your tastes to different cultures. Try to cook something different than usual. Today’s possibility of searching for anything online opens the door for your culinary development. Trust me, even the dish is originally far away from what you used to cook, it is still simple. Do not be afraid to try new things. Develop your taste, running your imagination.

Lentils which are one of the ingredients in that dish are very fast to cook. All you need to do is to pour over hot water and steam them for a couple of minutes under the lid. It is ready to go.

Lentils get a satisfactory amount of Folate, Fiber, Copper, Phosphorus, Manganese, Iron, Vitamin B1, B5, B6, Zinc and Potassium. It is a great source of protein too, as it has got about 18g for 100g of proteins.

Do you need more information about them? Click here for more lentils based culinary ideas. www.lentils.org

To make Moroccan Style Vegan Dish get : ( 6 portions )

  • 3 medium onions (chopped)
  • 1 leek ( sliced)
  • 200 g cooked chickpeas
  • 1/3 glass red lentils
  • 500 g tomatoes (peeled)
  • 1 large sweet potato (cut on squares)
  • 1 tbs cumin seeds
  • 1 tbs chili flakes
  • 1 inch fresh ginger (chopped)
  • 3 garlic cloves (pressed)
  • 1 orange (pressed for juice)
  • orange zest 1 inch
  • Himalayan Salt
  • Coconut oil
  • 2 handful of fresh coriander leaves
  • hand full brazil nuts
  • hand full raisins

Preheat the large saucepan with approx 2 tbs of coconut oil. Throw in the cumin seeds and ginger, after 30 seconds, throw the onion and leeks and fry on medium heat until a little brown. It will take about 7-10 minutes. Throw the sweet potatoes squares and cook for another 5-7 minutes stirring once for a time. In the meantime blend the tomatoes and pour over the vegetables into the saucepan. Press in the garlic and season well with Himalayan Salt and chili flakes. Throw in the lentils and pour over the orange juice adding the orange zest.  Steam under the lid for another 12-15 minutes on medium heat.

In the end, throw in the chopped coriander and handful of raisins with nuts. Cover with lid and cook for another 5 minutes. Try for taste, you may need more salt or chili. Add more seasoning if needed, stir well and leave on the side for a couple of minutes.

For pancake you will need :

  • 1/2 glass of gluten-free flour (mix of potato starch, rice flour, chickpeas flour etc)
  • approx 1/2 glass water
  • 1 medium onion chopped
  • handful of coriander chopped
  • Himalayan Salt
  • tbs graham masala spice
  • coconut oil

Prepare the bowl. Throw in the flour and start adding water using a whipping spoon, a little by little. You need to get a consistency of pancake mixture. If you need more water, add so. Throw in the onion, coriander and salt with graham masala. Mix well all ingredients. Try for taste, add more spices if needed. The medium tick mixture is ready now for pancakes.

Preheat the pan on high heat with coconut oil. Using big spoon pour over the mixture forming round pancake and fry for 2-3 minutes on each side. It is ready to go.

Serve all with fresh coriander leaves.


Red pepper – onion soup

Soups, Vegetable Creams, Hot and Cold are all we need during warm sunny days. If your calorie demand is low for a day, you do not plan many activities or you simply got bored with heavy meals or/and you do not know what to cook for your kids, take this recipe. You will love it and your family and friends too.  If you do not have an allergy to peppers or/and you do not suffer from thyroid disease it is safe to eat.

Get ready: (4-6 servings)

  • 1.5 L vegetable or bone broth (keep it vegetable for vegan)
  • 6-9 medium red peppers ( roasted in the oven)
  • 2 medium white onion ( chopped)
  • 1-2 inches fresh chili (chopped)
  • Fresh Chives
  • Pumpkin/ Sunflower seeds (roasted)
  • Himalayan Salt
  • Coconut Oil

Prepare the peppers. Preheat the oven to 18 degrees. Place the peppers on a baking tray, sprinkle with olive oil and sal a bit. Cover with Baking paper and place into the oven for 30-45 minutes. The Peppers must cook and the skin must be easy to peel off. When ready cool the peppers and peel the skin off. Remove the pepper hearts too. On the side preheat the pan with coconut oil. Place chopped onion and fry until medium done. Wait until they got little brown but not burned. Preheat the broth and throw in the peppers, onions, fresh chili and blend all until smooth. Cook on low heat. Do not boil. Season well with Salt and wait another 10 minutes cooking, not boiling, on very low heat, can be under the lid. Serve with fresh chives and roasted pumpkin/sunflower seed. You can serve with one slice of wholegrain bread or gluten-free bread.


Asparagus Cream Soup

The time for new season vegetables has arrived. I can see a lot of Irish products on the standard market shelves to choose from. Obviously, the best what you could do is to find an organic farm, that will supply your vegetables daily. If it is hard for you thou, try to read the labels. Local products are always a better choice. The location safes them from harmful spraying before they got transported miles away. They would have fewer chemicals inside. Less is always better than more. Pick up your vegetables wisely.

The creamy soup went delicious. Here is how I made it:

Get :

  • 1.5 liter of homemade broth ( keep it boneless for vegan)
  • 5 bunch of asparagus ( the way they are sold in the shops)
  • 1 large leek
  • 2 tbs Himalayan Salt
  • Ground Pepper
  • Coconut Oil or Ghee Butter

Preheat the saucepan with coconut oil. Throw in sliced leeks and fry on medium heat, salting slightly before. After 3-5 minutes throw in 4 bunches the cut on half asparagus. Again fry it for 5-7 minutes, stirring occasionally. When the vegetables are soft, throw them into the preheated broth. Cook under lid for another 5 – 8 minutes, do not boil. When the vegetables are completely soft, blend it all. Thrown in the remaining one bunch of asparagus, which are cut on half. Cook for another 8-10 minutes on small heat under the lid. Check if they are soft. Add more salt and season well with ground pepper. If you want you can serve it with parmesan cheese.


Gluten Free Vegan Dumplings

The summer is nearly here. I simply can not wait to start cooking the fresh vegetables from this season. As I live in Ireland I still need to wait for it, so I cook my ”Winter Left Overs” before that.
If you have picked up the mushrooms last year, whether you dried them or froze them it is a perfect time to get to eat them all. The new picking season is just around the corner.

I have prepared here a very simple dish that perfectly suits ”the healthy standards”, is suitable for athletes and nonathletes as a before and after activity meal energy booster, also as an option for a family meal. The mushrooms are great once you eat them during the day to allow it slow digestion. I would not recommend to eat them just before the sleep, or will not serve them for kids who are 6 years old or less.

What do we get in  mushrooms?

Mushrooms present valuable amount of Vitamin D, C, also Vitamin B6, Niacin, Riboflavin, Folate and Choline.  They are good source of Calcium, Magnesium, Phosphorus, Potassium, Sodium and Selenium.

Much Scientific evidence proves the mushrooms health benefits on the human body. They contain the chitin and beta-glucan, which are fibers that work to lower cholesterol. What’s more, mushrooms contain a powerful antioxidant called ergothioneine, which helps lower inflammation throughout the body, what makes them anti-inflammatory agents. 

I recommend searching for more information about mushrooms. Walk to the forest this year. Pick them Wild and store them for later! The season starts around July.

To prepare that meal get ready: ( approx 4 servings)

  • 150 g Wild Mushrooms (soak overnight, or defrost)
  • 250 g Forest Mushrooms
  • 1 medium white onion (chopped)
  • 1 KG medium potatoes (cooked and mashed)
  • approx 1 glass of  gluten free flour (potato starch)
  • Himalayan Salt
  • 2 tbs Fresh or Dried Thyme
  • Ground Pepper
  • 2 tbs Turmeric Powder
  • 2 tbs Coconut Oil

For Salad:

  • 1/2 Red Cabbage (chopped)
  • 1/2 white onion (chopped)
  • 1  medium carrot (grated)
  • 4-6 tbs Extra Virgin Olive Oil
  • a handful of fresh parsley chopped
  • 2-3 tbs fresh lemon juice
  • 1 tbs Coconut Sugar
  • Himalayan Salt
  • Ground Pepper

Prepare the Dumplings. Cool down the cooked, peeled potatoes and mash them well. Add flour and slowly mix the ingredients together. If you think you need to add more flour as the mixture is to sticky, do it. You should be able to form an easy ball of that mixture. Before that season it well with Himalayan Salt and Ground Pepper. Form the balls and leave on the side.

Preheat the saucepan with coconut oil. Throw in the chopped onion, season well with salt and add thyme. Cook for 2-3 minutes until the onions get brown. Add sliced forest and wild mushrooms on medium heat, stirring once for a time to make sure all are well cooked. You can add a few tbs of water if the pan gets to dry. Season with turmeric, salt, and pepper again and cook for another 5 minutes or more. Try it. If you need to add more seasoning, do so.

To prepare the salad combine all ingredients in glass bowl and mix well all together. Store in the fridge before serving.

When everything is ready, simply preheat the pot with salted water and cook the dumplings throwing them in straight to boiling water for 3-4 minutes. They float when they are ready cooked.

Serve with a sauce and Salad


Beetroot Soup,,Bortsh’

I have always admired the high values of Beetroots. I love them at any occasion, whether it is eaten raw in salads, drunk in smoothies, baked for crisps or simply cooked for a soup like just here.

Beetroot soup is light, warming up meal, just perfect for cold winter days. It works very well on building and supporting your immune system, helping all body organs on its proper functioning. Consider eating beets every week. You can get only benefits from it. Try to look for local and natural grown or think to plant them this year?

The Best way to cook Beetroot Soup which is traditional Polish Bortsh is to start with preparing a Kvass which is fermented beets and liquid formula, that will make your soup even more valuable with natural probiotics.

You can eat the soup simply on its own, you can add cooked 2 medium potatoes for a portion, a handful cooked white beans, one, two eggs or a slice of bread.

I love to add egg , so here we got a Beetroot Soup with boiled egg.

How to make a soup? ( approx 6 servings)

  • Prepare a Sourdough 1 liter
  • Prepare 1 liter of Stock ( Meat or Vegetable)
  • If you want you can add few wild soaked mushrooms when cooking

Pour the sourdough over ready stock, add wild soaked mushrooms, add more Himalayan Salt and Ground Pepper for taste and cook for 20 min under the lid on small heat. Do not boil. If you need season more.

Serve with:

  • fresh chopped parsley leaves,
  • 1-2 boiled eggs, or
  • hand full cooked white beans,or
  • 1-2 medium cooked potato
  • hand full gluten free pasta …


Chocolate Mango Mousse

I know, that probably many of us find the most missing meal is dessert, when monitoring what you eat, while trying to get leaner.  Well combined meals and activity allow to create many variations , that will assist in your leaning journey. It means that you can safely include healthy desserts in your meal plans, without worrying to destroy your healthy regime. I know how do you feel when you are dying for something sweet. The way we have been fed through years made us quite well addicted to sugar. Finding a healthy desserts option may be a good solution to help not to crave.

If you can, try to consume healthy desserts around your activity.

I have prepared here a jar of mixed chocolate and fruit mousses, that you can prepare in less than 8 minutes. For fruit option, you can use any fruit such as ripe bananas, apples, plums, pears, peaches, strawberries, blueberries etc and simple blend them till smooth.

To add something extra you can cook a slice of apple or pear, preheating the pan with coconut oil and frying each side of the fruit on high heat.

Also, you can add some jam on the top if you have it ready.

To make a simple chocolate mousse all you need is ( 2-3 servings)

  • 1/2 cube  unsalted natural butter  ( if you want to make it vegan use coconut oil )
  • 4-5 tbs raw organic cocoa powder
  • 4-5 tbs coconut palm sugar ( stevia , xylitol )
  • 1 tbs water

Preheat a pot with 1 tbs water. Immediately add sweetener and stir in quickly adding the fat, like butter or coconut oil. Make sure you lower the heat (medium heat) and let the fat totally melt, help yourself with whisking spoon, mixing all at the time. Take the butter off the heat and add one spoon of cocoa powder, mix well, place back on the heat add, another spoon, take off the heat and mix well, add remaining cocoa and stir in, mixing well together. Check the consistency of the mixture if is thick enough, if not add half or one spoon of cocoa and mix again. When you make the chocolate make sure you do not keep the pot on the heat at all the time, to not to overheat it and spoil it.

To prepare this Dessert get ready: (2 servings)

  • 1 rape mango
  • chocolate mousse of 1/2 butter cube
  • 1 pear , fried on coconut oil or butter
  • 2 tbs forest fruit jam

Peel the mango off the skin, cut into small pieces and blend all until smooth.  Place on the bottom of a small glass. Pour over the ready chocolate mousse, stick two slices of pear on the side and coat additionally with jam on the top.

If you want you can add there nuts and seeds, coconut flakes.


Mexican Spicy Beans

Who likes spicy Mexican food? Do you like Burritos Fillings? Did you ever wonder to cook and eat them on their own? The Black Beans are delicious and you really do not have to worry to put many ingredients together to make it tasty. Learn a few little tips and it will be delicious.

The meal is suitable for athletes as an after workout meal, sport active person or not an active person. It is healthy all the way. Safe for you and your kids.

Black Turtle Beans are a great opportunity to get lots of healthy nutrients at once. Very rich in plant source protein, they present about 16g of protein for 100 g. What is more they are great B complex Vitamins sources such as Thiamin 1.7mg, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, and Vitamin K, and E. Also rich in minerals Calcium 294mg,Iron 16.0mg, Magnesium 294mg, Phosphorus 810mg, Potassium 2760mg, Sodium 16.6mg, Zinc 4.0mg, Copper 1.8mg, Manganese1.8mg, Selenium 5.9mcg. Total Omega-3 fatty acids 324mg, Total Omega-6 fatty acids 388mg.

The evidence proves the health benefits of consuming black beans weekly. You can add them to stews, soups, salads, you can bake them cooked or make nice pates adds for favorite vegetables. They are really tasty and you can combine them with many oriental spices from all over the World.
They support your digestive system, regulate your blood sugar, they assist in anti-inflammatory protection what is important for the cardiovascular system and also support the nervous system. There are many more health benefits that come from consuming black beans. I recommend finding more information about it.
To make this simple recipe Get Ready: (4 servings)

  • 1 glass of raw black beans (soak overnight in water, rinse and cook for 30 -40 minutes in salted water)
  • 1 large onion
  • 500 g fresh tomatoes (peeled)
  • 1 tbs cumin seeds
  • Himalayan Salt
  • 1 inch fresh chili, or more (chopped)
  • 1-2 garlic cloves (pressed)
  • Ground Pepper
  • Bunch of fresh Coriander Leaves
  • 1-2 tbs Coconut Oil

Preheat the saucepan with coconut oil, throw in the cumin seeds. After 30 seconds throw in the chopped onion, fry for about 1 minute. Add pressed garlic and chopped chili and stir in, cook on medium heat for about 1-2 minutes until onions get a brown color. Throw in the peeled , chopped tomatoes and cook on medium heat for another 10-15 minutes, stirring in occasionally. When all is ready season well with Himalayan Salt and Coriander, stir in, wait 1-2 minutes cooking on low heat. Throw in the cooked beans and, cook for another 3-5 minutes on medium heat.  Try for taste. Add more Salt and ground pepper if needed. Serve with hand full cooked rice per serving and fresh coriander leaves. Add Guacamole on the top.


Gluten Free ,,Kopytka” Dumplings

Do you really think that you need to fully avoid carbohydrates if you want to get leaner? Not at all. The main thing is the source and size of the portion. You do not need to avoid it once you monitor it.

There is no better way than turning an old school homemade dishes into an upgraded healthy version.

Kopytka Dumplings are simple flour and potato dumplings cooked in salted water, served with a sauce. I have changed the original recipe slightly, using gluten-free flour instead of wheat. It makes the dish much healthier. Your stomach will be completely fine after eating even the whole plate of this. No bloating, no constipation, no stomach pain, no reflux. Simple to make and so tasty.

You can make your own variation of sauce or use mine, Indian inspired tomato and onion sauce.  Try it, as I am sure that you will not regret it.

The dish fits perfectly the ”healthy” standards. It suits the family lunch or dinner. If you are sport active it will support your body both before and after the workout.

Get ready: (4 servings)

  • 4 medium cooked and peeled potatoes
  • 1/2 glass gluten free flour (or potato starch)
  • 1 tbs Himalayan Salt
  • 1/2 tbs Ground Black Pepper

Mash the potatoes in the bowl and mix well with the rest of the ingredients. Use your hand to mix it all well until the pastry is ready. Form a ball in your hands and roll it into stripes on the clean table. Press it slightly all the way and cut into squares with a knife. Leave on the side, store in the fridge or freeze for later

Sauce :

  • 4 medium organic tomatoes
  • 2 medium organic white onions
  • 2 tbs cumin seeds
  • 1 inch chopped ginger
  • Himalayan Salt
  • Cayenne Pepper
  • Coconut Oil

Peel the tomatoes of the skin, simply pouring very hot water over, in the bowl. Cover with a lid, steaming for a couple of minutes. Remove hot water, pour over very cold. The skin will peel off nearly itself. Cut tomatoes on squares.

Prepare the pan with coconut oil. Throw the cumin seeds and chopped ginger. Fry for a couple of seconds and immediately throw in chopped onions frying until a little brown, throw in the chopped tomatoes and cook on high heat. Wait until the tomato water dilutes. It will take a few minutes, keep on stirring the mixture at all the time. It will thicken and be ready for serving.

To cook the dumplings, prepare the pot with hot boiling water, salt it and cook the dumplings for 2-4 minutes, when they are fresh.

Serve with sauce and fresh parsley.


Cabbage Wraps

Golabki which is a Traditional Polish meal is a simple rice and meat filling wrapped with cabbage leaves. I have changed the traditional recipe into Vegan, turning it into Asian Style Cabbage wraps with vegetable filling.

The dish is very healthy. If you are looking to lose fat or for a healthy dish that will not support the weight gain but will do opposite or you simply have no idea what to cook today for you and your family use this recipe. It is delicious.

Cabbage is an excellent source of Vitamin K , C , A , Niacin, Pyridoxine, Panthotenic acid  and Folates, Sodium, Potassium, Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc, promoting overall heath, supporting immune system , skeletal and muscular systems.

There are many variations for filling, also you may use different cabbage. I have choosen a savoy cabbage with rice – vegetable filling. You can add any vegetable you want and mix it with beans, quinoa, millet or buckwheat. Try your own variations.

To make this version all you need is :

  • 1 savoy cabbage (about 12 wraps)

You will need two liters of hot water to steam the cabbage leaves before. Heat 2 l of water. Get ready big bowl. Cut of the heart of the cabbage deeply, than place it in a large bowl, pour hot water over, cover with a lid and wait 15 minutes. Leaves will start to peel off them self, you can help it with a fork. Remove leaves one after the other. Leave it on the plate and wait until they cool down.

For a filling:

  • 1 large onion (sliced)
  • 1 medium leak (sliced)
  • 2 medium carrots (grated)
  • 3 tbs coconut oil
  • 1 inch chili chopped (or more)
  • 1 inch ginger chopped (or more)
  • 2 tbs whole cumin seeds
  • 1 tbs turmeric powder
  • Himalayan Salt (for taste)
  • 100 g green beans cut on half
  • 2 bags rice cooked

Preheat the saucepan with 2 tbs of coconut oil. Add chili, ginger, cumin seeds and fry on high heat for 2-3 minutes stirring once at the time. Throw in onion and leek, stir and keep on cooking for another 5 minutes stirring in, add carrots and beans, stir in. Turn on medium heat and keep on cooking for another 6-8 minutes. Season well with Himalayan salt, add the rest of coconut oil and stir in, cook for another 2 minutes. Add cooked rice, turmeric and stir in on very low heat. Make sure you mix the mixture well.

Prepare the leaves, place in a spoon of ready filling on the bottom of the leaf, start wrapping from the bottom of the leaves (the thickest part) up to the most thin. Make sure you wrap in the leaves corners.

Prepare a large bowl, place two remaining leaves leftovers on the bottom, place ready wraps and pour 250 ml of water on the top. Cook for 20-30 minutes on medium heat under lid.

Serve on its own or use this tomato sauce:

  • 1 large onion (sliced)
  • 2 garlic cloves  (sliced)
  • 1 inch fresh chili (chopped)
  • 1 inch fresh ginger (chopped)
  • 250 g baby tomatoes
  • Himalayan Salt

Boil the water. Place baby tomatoes into the bowl, pour hot water over and steam for about 5 minutes. When you see the skin starts to peel of , pour over cold water, and peel the rest of the skin. Leave on the side.

Preheat the saucepan with coconut oil. Throw all remaining ingredients except tomatoes. Fry on medium heat until onion is brown. Throw ready peeled baby tomatoes and stir in occasionally. Cook on medium heat for 5-7 minutes. When ready pour the mixture into a bowl and blend all until smooth. Season well with salt. Your sauce is ready.


Elder Flower Infusion Drink

Have you ever thought that you can find a natural immune system booster, pain relief, healing plant, so easy to find? Elder Flower Trees are growing nearly everywhere and it’s flowers and fruits have many health benefits. Flowers can be harvested from May until July.

Elder Flowers can be dried or used fresh. Simply pour warm water (not hot) over 1-2 teaspoon flowers in a cup, wait 5-10 minutes and drink. There are many ways to drink it including syrups or juices. You can also use it externally in baths or specially prepared pastes.

Elder Flower is known from ancient medicine and it has been used all over the World as an anti-inflammatory, antibacterial, antiviral remedy for flues, colds, and infections also allergies improving overall immune system. It supports digestive system, supports cardiovascular system and helps on healing arthritis disease and diabetes.

It is save to use and free of charge!

I recommend to search more information about that Healing Plant and start using it.

Elder fruits are toxic raw. It is important to know how to cook them to prepare Elder Berry Juice. I will leave it until the end of August, September to harvest them and prepare.

Vegan Ice-Creams

Are you hot? Eat Ice Creams and chill. Nothing better than cooling down with super nutritious, no guilt , sugar free, lactose free homemade Ice Cream Bars.

All you need is :

  • 4 kiwis
  • 2 bananas
  • flat medium size baking tray
  • freezer

Blend Kiwis and Bananas until smooth, pour on baking tray and freeze for at least one hour.


Kale smoothie

Kale is some of the most nutritious vegetables you could ever meet. Sadly, it is forgotten by most of us. Would you like to try it? The best is when eaten raw. All nutrients are getting in straight to your body and nothing is spoiled by cooking. I have got this Kale from the local garden which was grown in the heart of Dublin City by Dublin’s Community Growers that take care of the garden every year, teaching people how important is to know how to grow your own organic foods. Let’s support local food growers by helping them in the garden, getting in with your own plants, that you can safely eat later on. Is there any better satisfaction than cooking from your own garden? Get to know the possibility of meeting local growers and find your way to grow your own. If you look for any in Dublin, click this link and get involved!


Kale contains lots of Vitamin K, Vitamin A, C, B6, Folate, Manganese, Thiamin, Riboflavin, Panthenic Acid, Vitamin E and also Iron, Calcium, Potassium and Phopshorus.

I have prepared very simple smoothie that contains apple and carrot juice with blended fresh kale and linseed for a better Fat soluble Vitamins like A,K and E in Kale.

Get ready:

  • 2 medium carrots
  • 2 medium apples
  • a handful of fresh kale
  • 1 tbs linseed

Press the carrots and apples in juice maker and leave on the side. Peel the Kale Leaves of the stalk and blend it with small amount of water , using manual blender or smoothie mixer. When the Kale is fully blended add 1tbs of linseed and blend for another 30 s. Combine the carrots and apples juice with ready Kale mixture and drink.


Related posts:

Broccoli Omelet

Breakfast – After Workout Meal – Anytime meal

High Protein and Fat meals aim to stimulate fat burn and assist lean muscle mass bulk up. It aims to produce fast fat loss without feeling hungry and you do not need to count calories. It is safe for the mornings if you are insulin sensitive as it will not raise the blood sugar levels at your bloodstream (they are low in carbohydrates) and it will control your morning cortisol levels. When you eliminate carbohydrates from your daily meal plan you keep the glycogen stores low. This is how you can prevent insulin from being released and storing fat, which means less insulin in the bloodstream more glycogen storage being used what leads reaching body fat (adipose tissue) for the fuel. Try how will it work for you. Remember there are no tips that will suit everyone at the same time. It all depends on many factors personally related.

Get ready:

  • broccoli florets (hand full)
  • few black olives (or any)
  • 1 inch chili fresh
  • 4 full  medium eggs
  • 1 tea spoon coconut oil
  • Himalayan Salt

Preheat the pan with oil and add florets. Fry for a few minutes with chopped chili until al dente. Pour in whisked eggs with salt and fry for few minutes on medium heat. Turn on the oven at the same time and when the bottom of omelet is ready put the pan in the oven. Stick the handle out and turn on the top heat. Wait until the top is done.


Apple Muffins

What do you miss the most when it comes to healthy eating? Let me guess? Sweets?

What if I tell you do not have to completely eliminate them? Once you make them by your self, you can easily have them in your daily meal planning . If you load your carbohydrate intake around your training / activity it will be used as a fuel. You get your treat and your body gets fuel. It all depends individually , however you can eat them whether before or after workout. Sounds good isn’t?

Get ready: (you will get about 16 muffins )

  • 1 glass of gluten-free flour ( here mix of rice & potato )
  • 4 medium egg yolks
  • 4 medium egg whites (whipped)
  • 6 table spoons xylitol
  • 3 medium apples
  • pinch of salt (Himalayan)
  • 4 table spoons linseed
  • half natural butter (melted) approx 100g
  • pinch of baking soda

I have started the muffins, peeling the apples and slicing them up. I have boiled water and covered linseed in a glass steaming for a few minutes. Left linseed on the side, I prepared a bowl,  whipped the egg whites and left on the side as well. In the other bowl, I mixed flour with xylitol and salt. When ready I turned the mixer in low rotation, slowly adding yolks, mixing at all the time, very slow and gentle. After that, I have started adding flour very slowly, little at the time, doing the same, low speed and gentle mix. In the end I added linseed mixture and melted butter. I mixed carefully very well. I poured the mixture into silicone muffins molds half way. In the end I sticked in the apple slices.

In preheated oven into 180 degrees, I have baked them for about 40 min.

I ate 2 muffins and it was enough for me.


Breakfast or post-workout Egg Muffins

Fat / Protein breakfast is the best choice if you are looking for fat loss. I can highly recommend paleo or ketogenic type of breakfasts if you wish to speed up your metabolism.

Why is it good for us?

Fat/Protein Breakfast will fulfill your body with the necessary amount of amino acids and fats that will keep you full for much longer than simple carbohydrates and sugar. What is more, it will not affect your blood sugar levels, keeping the insulin moderated and under control. Lots of evidence show that low carbohydrates – high protein and fat breakfasts leading to increased fat loss.

The egg muffins are a very quick and nutritious option for an after workout meal proposition too. Complete chain of amino acids will assist in recovery time rebuilding broken muscle tissues. Again it will fill you for longer refilling your energy levels slowly and efficiently. The hunger will not last for long.

Get ready : ( 6 muffins )

  • 4 large eggs
  • bunch of asparagus
  • bunch of spinach
  • 6 tbs grated mozzarella cheese
  • pinch of Himalayan Salt
  • Ground Pepper

Preheat the oven to 250 degrees. Whisk the eggs in the bowl with salt and pepper. Prepare muffin baking tray. Put in sliced asparagus and few spinach leafs in each muffin mold. Throw in one single table spoon of mozzarella cheese, pour in whisked eggs.  You can add little bit of mozzarella on the top too. Turn the oven to 180 degrees and bake for 20 min.

You can vary the muffins adding different type of cheeses, tomatoes, peppers, onions, throwing in sausages or ham. It is all about your own creativity.


Sunflower Seeds Bites

What happens when you have a sweet taste cravings? Sometimes it is so hard to manage to forget about this. It is so strong you simply can not resist. In that case, be prepared. Make your own healthy version of sweets that will satisfy your hunger and fulfill your body with healthy nutrients. This simple hazelnut – sunflower seeds bites will perfectly assist in that kind of days. You can add a bite for your afternoon coffee or tea, you can use it as a small snack between your meals, you can eat it up to one hour before a workout to boost energy levels, or straight after the workout when you have no after workout meal prepared yet but you are already starving.

Sunflower seeds are a great combination of Vitamin E, Copper, Vitamin B1, Manganese, Selenium, Phosphorus, Magnesium, Vitamin B6 and Folate. Vitamin E contains is about  35 g per 100g sunflower seeds. It is highly antioxidative lipid soluble antioxidant which is necessary to maintain the integrity of cell membranes of the skin by protecting it by noxious oxygen free radicals, also fighting cholesterol oxidation. Vitamin E can significantly increase the immunity system by its anti-inflammatory properties.  A good amount of folic acid will prevent DNA damage.

Add sunflower seeds to your snacks, salads, soups during your weekly meal planning, but remember to combine it with a natural source of Omega 3 fatty acids such as walnuts or line seeds to balance high Omega 6 ratio.

Get ready :

  • 1 glass sunflower seeds                             
  • 1/3 glass hazelnuts ( or other nuts)
  • 1/2 glass Raw Organic Honey
  • 1tbs coconut oil

Prepare a bowl and baking tray covered with baking paper. In the bowl place all ingredients and mix very well. Rub baking tray with coconut oil. Remove the ready mixture using a wooden spoon. Spread the mixture on a medium-size baking tray. Knead it forming a flat surface.

Preheat the Oven to 250 degrees. When preheated turn 180 degrees, and bake for 20  minutes. When ready remove from the oven, cool it down and slice on small squares. Always remember it is a treat so you should not eat it whole at once. You will get about 8 medium squares there. Do not it more than two per snack.


Tomato Prawns Pasta

Post workout or/and Anytime Meal Proposition.

Do you need a recipe that you can prepare in less than 15 minutes? You can easily use that recipe as a regular healthy meal for you and your family or treat it as a post workout meal that will assist your recovery time after work out.

Tomatoes present valuable amount of Vitamin C what makes them nutritious antioxidants source. Whats is more it contains good amount of Vitamin A, Vitamin K, Potassium, Sodium, Calcium, Phosphorus and phytonutrients such as Carotene-B , Carotene-A, Lutein and Lycopene which are Carotenoids  fat-soluble compounds that are digested and absorbed with the fats in your diet.

Lycopene is the major carotenoid in tomatoes. The synergic interaction with Vitamin C, E, flavonoids and other carotenoids are scientifically proved as a combination of some best antioxidant function what simply work synergically fighting free radicals and supporting the immune system.

Get ready: (1 serving)

  • 150 g fresh prawns (or more)
  • 40g Gluten Free Rice Sticks Pasta (or more)
  • 3 garlic cloves (chopped)
  • 1 small white onion (chopped)
  • Baby tomato ( 2/3 package for sauce ) – peeled
  • Baby tomato (1/3 package to roast)
  • Bunch of Fresh Basil
  • Olive Oil
  • Himalayan Salt, ground pepper

Prepare prawns washing them out and leave on the side. Preheat the sauce Pan with Olive Oil, add chopped garlic and chopped onion. Fry stirring at all the time for two minutes and add prawns. Cook for another 2-3 minutes. Add on peeled tomatoes, You can use the wooden fork to mash them better. Cook on medium heat for another 5 minutes. Add fresh basil leaves and season very well with Salt and Pepper. On the other pan preheat the olive oil. Throw in the rest of baby tomatoes and roast them for 2-4 minutes stirring occasionally. When all is ready throw them into the saucepan. Serve with cooked Rice Pasta and fresh basil leaves.


Remember the size of portion should be measured individually.

Carrot Turmeric Juice

Immune system should be build regularly, day by day, step by step.  Good state of health is some important we should look at. Take care of yourself building it up efficiently and safely. You do not need artificial vitamins for that. All you need it is a consequent and regular, natural treat. What about that homemade turmeric juice? That easy combination will fulfill your body with necessary vitamins and minerals that will make you never get sick.

Turmeric is a great source of manganese, iron, copper and potassium. It is natural anti-inflammatory, antiseptic, antibacterial agent that helps in  better regulation of inflammation, oxidation, cell signaling, blood sugar levels, blood fat levels, and brain levels of the omega-3 fatty acid called DHA (docosahexaenoic acid).  Read more about that healing root as the list of benefits is much larger.

Get ready:

  • 2 apples
  • 2 carrots
  • 1 lime juice
  • 1 celery stick
  • 1 inch ginger root grated
  • 1 spoon turmeric powder

Press the juice using carrots, celery and apple. Combine with fresh lime juice, grated ginger and turmeric powder. Stir well.


Gluten Free Pre / Post Workout Pancakes

Do you remember to load your carbohydrate intake around your workout / activity ?

That’s a great solution for sweet freaks. Everything is used as a fuel for your body. You do not have to avoid carbohydrates once they are natural, not highly processed, homemade, loaded around the activity.

These simple pancakes you can eat for breakfast, as a snack, or in the evening. It all depends on your day routine, your workout type, your body type, your personalized metabolic rate, your actual state of body composition and obviously on your goal.

Let me help you maximize the food potential, that you can eat and enjoy with no guilt.

Get ready ( 4 pancakes)

  • 1 glass of gluten-free flour (here mix rice & potato)
  • 1 full egg
  • 1/3 glass of water
  • 1/2 small spoon soda powder
  • 2 spoons xylitol or honey or coconut sugar
  • 1 tbs coconut oil

Mix all ingredients in a bowl. The mixture should be thick, if it is too thick you need to add more water. Preheat a pan with coconut oil. Pour in a mixture using a wooden spoon. Form little round pancakes and fry on each side for 1-2 minutes on medium heat. Serve with homemade jam.


Broccoli Vegan Soup

Are you looking for a protein refill meal?

Get to know the Broccoli – Leek – Almond Puree Soup that will assist you during your fat loss and muscle build program.

Broccoli is fantastic source of fiber, Vitamin C, K, Folate, Potassium, Manganese and Iron. It provides essential amino acids such as Tryptohan, Histidine, Threonine, Isoleucine, Leucine, Lysine, Methionine, Cystine, Phenylalanine, Tyrosine, Valine and more non essential amino acids, that assist during recovery time at rebuilding muscle tissue, building every single cell and organ in your body. It supports hormones, enzymes and oxygen carrying – hemoglobin. Make sure you do fill your body regularly  with essential amino acids as they are not stored in your body for the future use.  Especially if you are on a meat free diet.

Almonds a source of Biotin , Vitamin E, Manganese, Copper, Vitamin B12, Phosphorus, Magnesium and Fiber is just a cherry on the cake adding extra valuable nutrients to your meal. Healthy Fats, Carbohydrates and Proteins that will keep you full for much longer promoting well-balanced food principles that are essential for optimum health and wellness.

I recommend to find out more about essential amino acids, its functions and important role at the humans biochemistry.

Get ready : (4 servings)

  • 1.5 l vegetable or bone stock
  • 2 Broccoli Florets Medium
  • 2 Medium Leeks
  • 1 inch red chili
  • 8 tbs almonds flakes
  • 1 spoon roasted pumpkin seeds for serving
  • Lentil Organic Papadum Cracker for serving
  • Guacamole for serving
  • Himalayan Salt, Cayenne Pepper

, On the side preheat the saucepan with coconut oil, throw in the chopped leeks and broccoli florets. Fry for a couple of minutes until al-dente. Throw in the almonds flakes, stir and cook for another 1-2 minutes with chili. Throw into preheated stock, Stir and cook on low heat for a couple of minutes. Do not boil. Wait until all veggies are soft, but not overcooked to not to lose the color. Blend all when is ready. Season well with Himalayan Salt and add more cayenne pepper if you like it spicier. Serve with roasted pumpkin seeds and gluten-free lentil Papadum Cracker with a homemade Guacamole.

Eat this after you training or just as a regular healthy meal option.


Beetroot Queen Juice

Beetroots have been called some of the best super foods that have got amazing health benefits. They are very rich in Vitamin A, C, B vitamins, Iron, Magnesium, Folic Acid and Choline.

It is very worth to introduce this vegetable to your diet.

Evidence proofs the health benefits of consuming beets. They promote preventing diabetes, cardiovascular diseases, and obesity. On the top of anti-inflammatory, antioxidant benefits; the high nitric oxide levels treat cardiovascular conditions, influencing healing processes, but also is involved in increasing blood flow to the muscles, generating energy. If you suffer for any cardiovascular, respiratory or metabolic disease, beetroots will definitely support the treatment.

Choline supports energy and brain functions, muscle movement and keeps the metabolism active.

There are many ways of how to use beetroots. 

That super easy smoothie has got a hidden powers

Get ready: 

  • 150 ml of water
  • 3 ice cubes
  • Half apple
  • Half medium fresh peeled beetroot
  • 1 lemon / squeeze juice 

 Blend all ingredients until smooth. Use bullet blender or simple hand blender.


Sweet potato vegan soup

What about the warming up soup proposition? Chili – metabolism and immune system booster and sweet potato with coconut milk will fill you for long.

Get ready ( 4 servings)

  • 2 medium sweet potato
  • 4 medium onions
  • 1 small chili (or more if you like)
  • Himalayan Salt
  • Ground Pepper
  • 1.5 l water
  • 1 can of full fat coconut milk
  • 1tbs extra virgin coconut oil

Peel the potato and place them in a large pot. Cover with water and cook on medium heat until soft. Preheat the large saucepan with coconut oil, place sliced onions and fry until brown, when ready add chopped chili and put all into the water with sweet potato. Pour in coconut milk and cook for another 10 min on low heat. Do not boil. When ready blend all ingredients until smooth, season very well with salt and pepper. You will need a good pinch of salt.


Vegetable Soup

Soups are a light meal option perfect for cold winter days. They are good for lunch or late dinner. There are many variations of how to prepare them. Here, you have got a simple one, that you can modify, combining any vegetable you wish with.

Get ready: (4 servings)

  • 2 chicken tights
  • 1 big carrot
  • 1 small parsley root
  • 1 zucchini
  • 1 small leek
  • 1 small onion
  • 3 medium potatoes
  • bunch fresh parsley
  • 2 l water

Cut all vegetables on little squares. Prepare a pot with water. Put in chicken tights and cook for 20 minutes. After that put in all ready vegetables and turn on the medium heat. Cook for another 40 minutes under a lead. Season well with Himalayan salt and ground pepper. Add fresh parsley before serving.


Beetroot Sourdough / Kvass

Beetroot Sourdough is a traditional element that we can meet at every Christmas Table in Poland. That’s what reminded me to share it with you. I prepare it not only for special occasions. I would like to introduce that full of elementary ingredients drink that can be used as a beetroot soup base or simple cleanse drink that can be used on daily basics.

Beetroot sourdough has been found as a vitamins and minerals bomb. It is full of Folate, Vitamin C, Iron, Manganese, Potassium. Its fermentation properties include probiotic production which has got many benefits such as improving intestinal tract health and enhancing the immune system.  It improves kidneys and liver natural detoxification. It boosts body cells reproduction. It oxidizes all body systems.

Drink it regularly not only for Christmas. Best is to drink periodically. For example 3/4 weeks than make a break for a month and repeat. 

Get ready:

  • 2kg beets
  • 4 medium apples
  • approximately 3 L of water
  • 6 bay leafs
  • 2 tbs marjoram
  • few balls of allspice
  • 6-8 garlic cloves
  • 1-2 tbs of Himalayan Salt

Peel the beets. Sliced them up. Cut apples with skin and mother. Put all into large glass bowl ( can be jar or salad bowl). Throw in all the spices. Cover with water to the top.  Lead or put a porcelain plate on. Store in dark place in the kitchen, room temperature. Wait >5 days until ready.

Basil Pesto

Have you ever tried pesto? It is a great option as an addition to breakfast, lunch, dinner or snack. You can add it to salads, use as a dressing, you can add it to pasta, legumes, you can use it as a dip for vegetable sticks or homemade crisps, as a patte for a bread slice. There are many choices that are quick and so easy to prepare.

There are many different options for pesto, too. You can make it from any nuts or seeds. You can add basil, rocket leaves, spinach. You can make it with onion or garlic.

Here we got a simple basil – walnut based pesto.

Basil is rich in vitamin K, Manganese, Copper, Vitamin A, Folate, Calcium, Iron, Magnesium and Vitamin C.  It has got anti-inflammatory and antibacterial properties. It prevents diabetes and protects blood vessels. It treats fevers and infections very well too.

Walnuts are rich in Omega 3 & 6 fatty acids, Copper, Manganese and Biotin. It’s a powerful antioxidant that helps fighting free radicals. Walnuts contain a number of neuroprotective compounds including Vitamin E, folate, melatonin that  may improve brain work, and help preventing heart diseases.

Get ready:

  • hand full walnuts 
  • 20 g parmesan cheese
  • big bunch fresh basil leaves
  • 5 spoons extra virgin olive oil
  • pinch of salt
  • 2 spoons water

Blend all ingredients till smooth.


You can take out the cheese to make it vegan. Or if you allergic to diary.

Energy Balls

Who is a huge fan of sweets? What about Healthy Treat? Having a possibility to eat fit, nutritious and tasty snack makes sense for me.  I can eat it whether before or after a workout / activity.  It will fill me, and kick my power up or/and help me to store important fuel reserve – glycogen for a later use boosting my recovery time.

Get ready :

  • 15 prunes    
  • 50 g almonds (good hand full)
  • 100 g rice porridge
  • 2 tbs linseed
  • 10 tbs hot water
  • 1 tbs xylitol optionally

Soak prunes and almonds in a hot water ( need to be slightly covered) and steam them for 10 min. Blend all till smooth, throw in porridge, linseed and optionally xylitol or spoon of natural honey. Mix well all together and form little balls. Cool and Enjoy

You will get about 6 balls from that portion. For me, one is enough to fill me. Remember to not overfeed yourself with anything. If you eat too much healthy sweets it ends up fat anyway….

Fat&Protein Breakfast

The most common breakfast type is carbohydrate- based. Cereals, porridge, bread with jam and so on can be good for you as well, depending on your body type and energy needs. However, Fat-Protein Breakfast can serve you very well if you are looking for a fat loss or your body type does not need to get the carbohydrates from the early morning. It all depends on your individual body needs, reactions and day plan of course, however, the evidence proofs a lot of benefits that come from healthy fat and protein-based breakfasts. Fat-Protein based breakfast does not spike the sugar levels in your bloodstream and is giving you stable and long-lasting energy. You can create the fat-protein based meal that you want, once it includes fat, protein and vegetable standards.

Get ready :

  • 2 full free-range medium eggs      
  • half of the avocado
  • half of the medium tomato
  • bunch of spinach
  • 1tbs linseed oil
  • 1tbs ghee butter
  • Ground Pepper, Himalayan Salt

Fry eggs on the pan using ghee butter or coconut oil. On the plate put washed and dried spinach leafs, sliced tomato and avocado. Sprinkle with linseed oil and season with salt and pepper.


Salad Bowl

Vegetables are in the first place. I do appreciate all the vegetarian and vegan dishes. It is good for your health to eat as many vegetables as you can even you are not vegetarian or vegan. When they are unprocessed they serve you the most.

Get ready:

  • small piece of red cabbage
  • half pear
  • 20g blue cheese
  • hand full spinach and rocket
  • hand full mix seeds ( pumpkin, sunflower, linseed, sesame)
  • linseed oil

Cut all ingredients and place them on the plate. Roast the seeds on dry, hot pan for a minute. Add on the top, with linseed oil drops. Enjoy

The size of the meal  is individual as all we eat. These proportions were ok for me. If you can not finish it, leave the rest for later. If you feel you are still hungry, eat just a bit more, wait 30 min and drink water. Digesting takes time. When you eat in a hurry, you might not feel full straight after meal. Try to slow down your meal time. Get your advise how your portions should look like from the professionals.

Red Cabbage Smoothie

The necessity of a regular immune system build up is something we should think about every day. It should not be a seasonal matter. Start today and do it every day throughout the year. There are millions of options to choose from. Here you got one of them. 

Get ready:  

 – small piece of red cabbage 

– apple 

– lime juice

– 1 inch ginger root 

– half glass water

– 4 ice cubes. 

Blend it all together, saving the fiber. This drink is filled with Vit C, K, Magnesium Iron and Copper.  


Rice Porridge

Sometimes I feel lost when I am hungry and in a hurry. It drives me crazy when I am not prepared with my meal plan. Whether you exercise or not this carbohydrate-based meal will fuel you very well before the activity or not. As it is a simple carbohydrate-based meal, preferably use it as a snack option.

These ingredients are mostly always in our kitchen. It take a very little time to get this ready. Try that superpowers after eating it, before you start any exercise routine, or simply to awake yourself before an activity.

Get ready :      

– rice porridge approx. 6-8 spoons

– water

– hazelnuts approx 1-3 spoons

– pinch of cinnamon

– grated apple

Mix all and enjoy 

The proportions of each ingredient should be individually measured to fit personal needs.


Guacamole is one of my favorite avocado based proposition.

It is just perfect addition to homemade tortillas, salads, wraps. It is fantastic deep for vegetable sticks or grilled vegetables or meat. There are a lot of options and varieties of what to eat guacamole with. Avocado is full of healthy fats and antioxidants .

Get ready:

 – 1 avocado 

– 1 inch chilli 

– 1 scallion

– bunch of parsley

– fresh lime juice 1/2

– Himalayan salt 

Chop ingredients and mix well with blended Avocado.  You can vary ingredients the way u want, adding garlic or coriander.


Immune Booster Smoothie

The immune system should be supported all year long, not only during the cold seasons. Constant and regular doses of Vitamin C will boost it and make it stronger. That enjoyable smoothie will definitely help and can be a great alternative for highly antioxidative body support.

All you need is to prepare ingredients and blend them  

Do not use the juicer to save the fiber and all valuable nutrients.

Get ready:    

– water half glass

– hand full spinach

– hand full parsley

– apple with skin

– 2-3 plums peeled 

– 1 inch ginger root

– half lime juice

 – pinch of Himalayan salt

– 4 ice cubes


Plum Jam

Plum Season is nearly over, however you still can find some spares at the local markets. If you do, take your chance and make a couple of jars for Winter. I think mine will not last for long 

Get ready : 

  • 1kg peeled Plums
  • 5 spoons Xylitol, coconut sugar or regular sugar
  • 2 Spoons of Chia Seeds
  • 2 Spoons of Flaxseeds

Prepare a bowl and throw  in peeled plums and 50 ml of water. Cook on medium heat and stir once for a time. Wait until plums are completely cooked. It can take up to 30-40 min. When plums are ready, mix them well with xylitol or other sweetener adding chia seeds and flaxseeds. You can store it in the fridge for a month.

If you use the pasteurization method you can keep it for much longer, stored in cool and dark place.

 Add it as a dip for cheese or pancakes.