Healthy breakfasts: Old-fashioned oatmeal

In order to have a good day you should have a hood start. And what is important when we're talking about the start of the day? Of course, breakfast. The point where we can fulfill our energy battery so that we have enough power to keep up with all the stress we have during the day. The next time you will be running out of the house in a rush skipping the breakfast remember: Skipping your breakfast can set you up for overeating later that day. Still having no time for breakfast? Come on! Bla-bla-bla..... It takes a couple of minutes to prepare it and, besides, you can prepare it in the evening already and that won't need any additional time from you in the morning.

So what should a good healthy breakfast consist of? Your aim is a combination of good carbs, fiber and some protein. Oat bran serves a good source of healthy carbs and protein. Especially, if you reach it with some nuts, dried or fresh fruits.

The recipe is very easy and creative. It's up to you what you add, but the main ingredient is oat. Old-fashioned, whole wheat oat flakes.

Tip!
Choose always whole wheat instead of instant porridge. It contains more fiber and keeps you full for longer period of time. So you won't grab a snack already an hour after breakfast :)

Ingredients:
1/2 cup whole wheat oat flakes
1 tbsp flax-seed
1/2 cup milk
1/2 cup water
2 dates
4 chopped almond nuts
1/2 tsp cinnamon
*Optional:
coconut flakes
other dried fruits
other nuts

In a medium pot bring water mixed with milk to boil. Add chopped dates, other dried fruits and oat flakes. Stir until cereal is cooked. It will take about 2-5 minutes. Turn the heat off and add rest of ingredients. If you're a big fan of sweet taste, add 1 tsp of honey or date/maple syrup. Serve warm and chew well :) It is a moment to fulfill your energy stores. Do not miss that.

And here are finally some important breakfast rules:

1. Do not skip your breakfast! Never. As already mentioned above - you will probably eat more during the day afterwards. Especially, in the evening, when we come home tired, hungry and ready to eat a huge dish. So remember - a nourishing breakfast prevents overeating later that day.

2. When you wake up after hours of sleep your digesting system has to wake up as well. Drink a glass of water with 1-2 tbsp of lemon juice to start your metabolism. It will wash off the rests of the food  and make your body ready for newcoming meal.

3. Control the sugar content in your breakfast. A good balanced breakfast should contain protein (eggs, cottage cheese, yogurt), long carbs (oatmeal, quinoa, whole grain toast) and some healthy fats (sprinkle of flaxseeds, quarter of avocado, nuts) and fiber (dried fruits, fresh fruits and veggies). Try not to add extra sugar, better use fruits to add the sweetness.

4. Eat you breakfast close to the point when you woke up. The best timing is about 30 to 60 minuted after you woke up. If you go to the gym in the morning you can divide your breakfast into two parts: the first carbohydrates-containing part can be eaten before the training, and the second protein-containing - after the training.

Start your day with healthy breakfast and use your energy to conquer the world.

Take care!

Almond cake with raspberry

In my everyday life I keep up to my healthy nutrition plan. But there are those days when my heart and stomach demand something "forbidden". There're called "cheating days" and I even recommend to include them once a week into your life and let yourself relax. Today is a Valentine's Day. Even though I'm not a big fan of having one day of LOVE in the whole year, I prepared a special recipe for you today. Mainly to remind you that we're all special and our efforts are worth to do when afterwards we get a enormous portion of satisfaction.

Ingredients:

225 g flour
100 g ground almond
150 g butter
70 g brown sugar
2 tbsp raspberry jam
3 eggs
1/2 cup ice cold water
200 g raspberry
1 tbsp sugar powder
salt

First step is to prepare a dough. This type of dough is to be prepared very quickly and the trick is - all ingredients should be cold. Using a kitchen blender mix flour, 90 g of cold butter, 1 egg yolk, 40 g of sugar, sprinkle of salt and 2-4 tbsp of ice cold water. If you don't have a blender, you can use a knife to mix it all quickly together. Then put the mixture on a working surface and form a ball. Cover it with a food film and place into fridge for half an hour.

Meanwhile let's prepare a filling: mix rest of butter (melted already) with sugar. Add ground almond, rest of eggs. Mix thoroughly.

Tip!
The filling we use in this cake is a good choice for little tarts as well. So keep it in mind and even though it is well combined with raspberry, you can stay creative and try also other combinations - apples, pears, etc.

Preheat the oven to 180° C. Once the dough is cool enough, pat it into the mold with removable bottom and form a cake's bottom and sides using your fingers and palm.
Spread raspberry jam on the dough and form a thin raspberry layer. Pour the filling onto the raspberry layer and put into the oven for 25-30 minutes.

When the cake is ready, let it cool down for a while, remove the mold sides and decorate it with fresh raspberries and sugar powder.

Now you are ready for a special day. Spend it with someone special.

Lovely Valentine's Day!

Bon Appétit :)

Crêpes, Crêpes, Crêpes

Breakfast... On week days oat porridge, at the week end something very special. That is what I remember good from my childhood. Those days when you sleep till late morning and wake up from the most pleasant smell... The smell of hot tasty pancakes.. Blinis in Russia, pancakes in the USA, crêpes in France... "Mlynci" in my Ukraine. No matter how you are used to name those, people love them. Sweet with jam or Nutella, salty with spinach and salmon, or mushrooms. They may fit perfectly into your nutrition plan. Even if you are on a diet (!). Though I'm not a big fan of that word. But that is absolutely another story...

Special thanks to Kristina Ivanova for a nice kitchen towel with Portuguese pattern!!!! Looks great together! 

Basic recipe I'm sharing with you is all-purpose. And it is moreover healthy containing whole wheat flour. Your best friends for the next 20 minutes - a big bowl, whisk or mixer and a non-stick pan. 

Ingredients:

500 ml milk

3/4 cup white flour

3/4 cup whole wheat flour

3 eggs

2 tbsp oil (*I used grape seed, choose any type)

2-3 tbsp brown sugar

sprinkle salt

1 tsp butter

1 tsp vanilla essence (*optional)

In a bowl mix three eggs with 200-300 ml of milk. I used whisk to mix it all together. If you're in a hurry mixer will definitely help you. Add vanilla essence, sugar and salt if you want sweet crêpes. Otherwise add only salt and 2-3 tablespoons of sugar. Add spoon by spoon flour and mix thoroughly. Afterwards pour in the rest of milk. Stir in oil. Butter should be between liquid and thick, rather more liquid. 

In a hot pan let the butter melt and scoop the batter into the pan. For one crêpe approximately 2-3 tbsp of batter are used. Rotate the pan so that the batter is spread as thinly as possible. About 20 seconds on medium-high heat from each side until golden-brown. Serve hot with jam, bananas, peanut butter...Up to you. Enjoy your perfect breakfast. I hope you have a good company for that.

Bon Appétit!

Baked dorado with rosemary

When living in a city like Hamburg you get used to eat more fish than in some little town far from sea... And you somehow get addicted to fish presence in your nutrition plan. As a big lover of sea food my husband learned how to cook it very well. So, I have to admit, I've learned some things from him. 

Premiere today - first recipe direct from my husband: baked dorado with rosemary.

Ingredients:
2 middle-sized dorados
1/2 onion
1/2 tsp rosemary
1 tsp salt
1/2 tsp pepper
1 tbsp extra virgin olive oil
lemon slices

As you might have already understood the recipe is quick and easy. These are the priority factors for all men, I guess. Therefore if you have no time to stand in the kitchen for hours, buy couple of doradoes on your way home.

Preheat the oven at 180° C. Put a sheet of foil onto the oven-tray and oil it evenly. Wash the fish thoroughly with cold water. Dry it with paper towel and oil a bit. Grease from all sides with a mixture of pepper, salt and rosemary. Especially inside. Peel onion and slice it. Put the slices inside the fish. From the upper side make three incisions and place thin lemon slices in them.






Tip!
Onion will take away slight bitterness if one occurs. And lemon slices make the taste absolutely fresh and complete. Do not hesitate to use this tip when cooking other fish types as well. Simple and clever ones.

Bake the fish for 30 minutes until golden crust. Last 5 minutes turn on the hot air mode for crispy result.

I use mainly salad as a side dish. A good example would be the one like here.

Quick, as promised.
Healthy, as usually.
Easy, as you love it.