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Archive for the ‘It is all about your health’ Category

Are you happy with your diet? What does nutrition mean for you?  How important is to plan your nutrition?  How much time do you spend on finding new healthier recipes? Is there anything you would like to change about your food habits?

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Nutrition is very important part of our life like rest, exercise, fresh air, water, relationship with our Creator, temperance. It is essential to enrich yourself with body building foods. We need to find the right body fuel so that we could enjoy living. This will not only reduce the risk of common diseases but will empower us with good energy.

Let us remind ourselves what nutrients our bodies need:

  • Carbohydrates
  • Proteins
  • Fats
  • Vitamins
  • Minerals
  • Trace Minerals
  • Antioxidants and phytochemicals

And that brings us to the essential food groups that are:

Cereals and Grains Foundation of our diet! The best is wholegrain cereals and grains. They are rich in dietary fiber and complex of carbohydrates.
Fruits and Vegetables Should include a good balance of both, that are the richest sources of vitamins, minerals and antioxidants.
Legumes, Nuts, and Seeds A wonderful source of protein along with minerals, vitamins, and other protective elements.
Dairy or fortified equivalents This is a vital source of important nutrients, including calcium and vitamin B12. If you are practicing vegan diet make sure you take it in a sufficient supplement form.
Fats, Oils, Sweets, and Salt These foods are required in a very small quantities. Chose unrefined products to get higher benefits.

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Please be aware that if you want to have a balanced plant-based diet it is very important to select a variety of foods color, texture and flavor. This ensures that a wide range of nutrients to support a healthy body and it will also give the pleasure of eating. Secondly, the food quality matters a lot. It is much more valuable to eat wholegrain and unrefined products because they are nutrient-dense. Otherwise you will be eating calorie-dense food that can increase your weight. Following that, it is important to balance your diet and the energy we expend during the day. Obesity is a great problem if we do not control our food intakes and physical activities.  There must be a balance for that. Next is moderation. There are foods that we should be taking in moderate quantities, like fats and salt. Finally, highly processed food has no nutritional value and should be avoided as much as possible like sodas, alcohol and coffee. You can make your own non-alcoholic cocktails, change coffee to substitutes made from roasted cereals like barley.

Agriculture in France

It is simply fascinating that God gave such an abundance of good food for us! And he wants us to treasure our bodies that we could enjoy our relationship with each other and with him. Planning and eating only plant-based diet could take a good amount of time but once you find the right ingredients and recipes it becomes your lifestyle and easy way to maintain a healthy body. To add, there are so many vegetarian and vegan cafes nowadays that you could also enjoy your meal outdoors with friends and get inspired to try new recipes, new tastes.

Take your time to invest in your nutrition and experience a much happier life.

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I love green colour! I can say that it is one of my favourite colours. What is your favourite colour?

If you been following my blog you might have found quite few green recipes. Here is again a green one. I found it recently and absolutely love it. I love cooking only from few ingredients therefore this recipe is even more tastier. At least for me.

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My husband says ‘If only we could improve the colour’ it would be even more amazing dish. Ha ha! I actually like this colour, it reminds me of forest grass colour. Oh, well, enough about the colours, let’s get the recipe here!

Ingredients:

Two large broccolis

A box of chestnut mushrooms

A large onion

Few cloves of garlic

Didn’t I tell you how simple the recipe sounds. And believe it or not but it tastes amazing. I didn’t use too much of seasoning – mainly caraway seeds, herbs like oregano, basil and salt. As simple as that.

Start cooking: fry garlic, then onions and mushrooms. Useful tip – you don’t need to chop everything very finely because at the end we will put the soup in the food processor and blend it. So chop so that could fit in the pot and fry. Once you smell a mushrooms you can add chopped broccoli. Add boiled water and boil together with herbs. Boil until broccoli gets soft. Let it cool and blend it all together. I also added few spoons of soya powder.  You can add some milk or cream also when you dish the soup on the plate. I served it with toasted bread and humous. Also added some seeds like roasted pumpkin seeds. To give some flavour you can add yeast flakes or grated cheese.

Enjoy and don’t by shy to add your extra flavour.

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I simply can’t have enough of vegetables! I am visiting my parents now. They and my aunties got a garden where they grow organic vegetables. I simply can’t have enough of vegetables. It is time to harvest them and I enjoy it so much – carrots, potatoes, cucumbers, tomatoes, parsnips, courgettes, pumpkins, beans and many others. I love them raw, but I especially love them roasted in the oven. How do you usually roast your vegetables in the oven? I love it simply having with caraway seeds (so called Lithuanian cumin), salt and olive oil.  No need to add any additional seasonings because the vegetables are already so delicious. I start with hard vegetables and once they get softer I add softer vegetables like courgette, pumpkin. Again, let me say it load that I can’t have enough of my roasted vegetables!

How do you roast your vegetables – please share your yummy recipes.

roasted vegetables

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Nuts are nature’s way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals. But be aware that although nuts are a healthy choice by themselves, they’ll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes. 

Nuts are must in our diet because:

  • Nuts and seeds are rich in energy and nutrients. Nuts nutrition loaded with excellent source of monounsaturated-fatty acids which help to lower “bad cholesterol” and increase “good cholesterol.” 
  • They are rich source of all important omega-3 essential fatty acids. It can help you to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. Omega-3 fatty acids also offer some benefits in conditions such as rheumatoid arthritis and in cases of Schizophrenia, depression and Alzheimer’s disease.
  • Nuts and seeds are rich in antioxidants such as carotenes, resveratrol, lutein, cryptoxanthin, etc. These compounds have been found to offer protection against cancers, heart disease, degenerative nerve disease, Alzheimer’s disease, and viral/fungal infections.
  • Nuts nutrition is complete in the sense that in addition to calories, and vitamins, they are rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required for the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and plays important role in prevention of dental caries.
  • They contain very good levels of vitamin-E, a powerful lipid soluble antioxidant. Vitamin E is required for maintaining the integrity of cell membrane of mucus membranes and skin; thus, protecting it from harmful oxygen-free radicals.
  • Nuts nutrition provides many vital B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins are essential for optimum health and well-being.

This is just a small piece of benefits why must include nuts in our diet. 

The next question is how often and how many nuts should you you eat nuts? I would recommend eating nuts every day as much as what fits in the palm of your hand. And they can be a mixture of nuts or a handful of one kind, like almonds. Variety is better than one kind.  It is about 120 to 200 calories, depending on what kinds are in your hand. NOTE, I am talking about nuts that are not salted or chocolate-covered or candied either. Should be pure nuts, washed and if wanted slightly roasted. 

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So which nut is your favourite? Is it:

  • Almonds: protein, calcium; contain the most fibre compared to other nuts, and are richest in vitamin E, a powerful antioxidant. Almonds are especially healthy for people worried about their blood sugar.
  • Brazil nuts: fibre and selenium. Just two Brazil nuts pack more than 100 percent of the daily value for the mineral selenium, which may help prevent certain cancers, including bone, prostate, and breast cancer. 
  • Cashews: rich in iron and zinc. Iron helps deliver oxygen to all of your cells, which can prevent anemia, and zinc is critical to immune health and healthy vision.
  • Chestnuts: fibre and exceptionally rich in vitamin-C (although much vitamin C is lost during cooking)
  • Hazelnuts: fibre, potassium, folate, vitamin E that may prevent cataracts and macular degeneration, maintain healthy skin, and reduce risk of dementia.
  • Macadamias: highest in monounsaturated fats, thiamin and manganese. But be careful because they’re one of the most calorie-dense nuts.
  • Pecans: fibre and antioxidants. They may help prevent plaque formation in your arteries. 
  • Pine nuts: vitamin E and contain healthy amounts of essential minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.
  • Pistachios: protein, rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E. Pistachios are also packed with potassium, a mineral essential for a healthy nervous system and muscles, and are a good source of vitamin B6, which can lift your mood, fortify your immune system, and more.
  • Walnuts:plant omega 3 and antioxidants which fight inflammation. They’re an especially great way to get these healthy unsaturated fats if you’re not a fan of fish, where these types of fats are predominantly found.

My favourite nuts are brazil nuts, almonds and cashews. I take them every morning to give me a good source of fibre and vitamins for the day. I also love drinking nuts milk which is so easy to make. Here is the recipe:

Ingredients

  • 40 g  –  cashew nuts (or any other nuts, preferably soaked for few hours)
  • 250 ml – water
  • 1 tea spoon vanilla sugar
  • 1 table spoon honey
  • Himalayan salt

Washed and soaked nuts to be placed in the blender. Put water only that covers the nuts. Start blending until the nuts become mashy and start adding more water. Finally add vanilla, honey and a bit of salt. The best and tastiest is when you use cooled water. Nuts milk you can drink on it’s own, add extra fruits and berries and prepare a smoothie. Also you can bake pancakes, boil porridge or put it in your tea, hot chocolate.

Enjoy your favourite nuts!

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I just wanted to share with you some vegetarian nutrient sources if you are not a big meat, fish and dairy products eater as I am.  Although, to be honest, I love diary products, but it is not my everyday food.  Here you go – some ideas for vegetarian diet:

 

Vegetarian nutrient sources

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Kai pati atradau šį receptą negalėjau patikėti, kad gali būti tokie skanūs sausainiai.  Tikiu, kad ir jūs nekantraujat sužinoti, kokie tie paslaptingi ingredientai? Taigi, mums reikės:

Dviejų labai prinokusių bananų

Puodelio avižinių dribsnių

Papildomai naudojau:

Linų sėmenis

Sezamo sėklas

Pinijų riešutus

Medaus

Taigi, pirmiausia keptuvėje paskrudinau linų sėmenis, sezamo sėklas ir pinijų riešutus su medumi.  Labai svarbu gerai maišyti, kad nesudegtų.  Kada švelniai apskrus, išjungti keptuvę ir palikti keletą minučių atvėsti.  Tuo tarpu sutrinti bananus kartu su avižiniais dribsniais.  Mano dribsniai buvo ekologiški, gana stambūs, tad naudojau blenderį (smulkintuvą).  Po to sudėjau skrudintas sėklas ir vėl viską sumaliau.  Po to formavau sausainukus.  Kepti orkaitėje 170 C apie 15-20 min.  Valgyti atvėsusius.  Patariu valgyt ryte per pusryčius – energija visai dienai.

Two ingredients cookies

 

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Two ingredient biscuits – could it be so easy?  Yes, not only easy but also very delicious.  Let’s see what we need:

 

2 very very ripe bananas

1 cup of oats (those who can not have gluten products should look for gluten free oats)

Additional ingredients I used:

Linseeds

Sesame seeds

Pine nuts

Honey

You can add any addition ingredients you like.  You can also add raisins, chocolate chips, nuts and other seeds, poppy seeds – it is all about your imagination and taste.  If your bananas are not very ripe you should add more honey or even brown sugar – of course if you want to have them sweet.  So, all you do is smash bananas and add oats.  I was using blender to make a smooth ‘dough’.  But before that I gently roasted all additional ingredients in a pan and then mixed with bananas and oats.  When you are ready – form biscuits and bake!  Use 170 C degrees and bake for 15 minutes.  Please, wait to cool down before you eat.  Very good in the morning – many nutritions for a good start of the day.  Enjoy! Taste!

 

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Jau taip seniai norėjau išmokti kepti kokosinius morenginius sausainius.  Tiesą pasakius, visada galvojau, kad tai labai sudėtingas procesas.  Tikrai ne – ką tik atradau tokį paprastą receptą ir įsidrąsinau pati iškepti.  Ir nereikės nei miltų, nei grietinės, nei aliejaus, nei sviesto..

Ingredientai:

Trys puodeliai kokoso drožlių

Keturių kiaušinių baltymai

Pusantro puodelio cukraus (medaus)

Žiupsnelis druskos

Vanilės

Kiaušinio baltymus, cukrų, druską ir vanilę gerai išpakti – iki vientisos masės.  Aš neturėjau užtektino kiekio kokoso drožlių, tad dalį dėjau migdolo drožlių.  Rezultatas taip pat gavosi puikus.  Taigi, kai išsplaksite baltymą, sudėkite kokoso drožles.  Vėl viską išmaišykite su šaukštu ir pasiruoškite kepti orkaitėje.  Orkaitė turėtų būti šildoma 165 C.  Kepkite apie 15-20 minučių.  Valgykite atvėsusius.

Skanaus!

Coconut cookies

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How to Make the Easiest Coconut Macaroons – here is the recipe:

3 cups sweetened, shredded coconut
4 large egg whites
1/2 cup sugar
1 teaspoon vanilla or almond extract 
1/4 teaspoon salt

Preheat the oven to 165°C. Place an oven rack in the bottom third of the oven and preheat to 165°C. Gather all your ingredients and equipment. Whisk the egg whites, sugar, vanilla, and salt. Combine the egg whites, sugar, vanilla, and salt in a mixing bowl. Whisk until the whites and sugar are completely combined and the mixture is frothy. Combine the coconut and egg white mixture. Pour the coconut over the egg white mixture and stir until the coconut is evenly moistened. Shape the macaroons. Line the baking sheet with a silpat or parchment. With wet hands to prevent sticking, shape the coconut mixture into small balls about 1 1/2-inches in diameter. Space them an inch or so apart on the baking sheet. Bake the macaroons for 15-20 minutes. Bake the macaroons until golden, 15-20 minutes. Cool the macaroons. Let the macaroons cool on the baking sheet for 5 minutes, then transfer to a wire rack to cool completely. Macaroons can be kept in an airtight container for up to a week.

N.B. No flour, no butter, no cream, no oil – fantastic!

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