TreColore salad with carrot, beet and apple

The TreColore salad is very nutritious and has an anti-aging effect. It contains only fresh or dried ingredients. This attractive but easy to cook salad, is rich in fiber, antioxidants and vitamins. More »

6 steps to simple yet tasty pancakes

Spinach could be a perfect base for a simple, nutritious and low-calorie salad. You can pick a pack of baby spinach or a plant with bigger leafs. More »

Avocado toasts

The vegan avocado sandwich could be a perfect alternative to a meat meal. You can successfully remove animal fats from your diet. More »

Exotic spinach salad

Spinach could be a perfect base for a simple, nutritious and low-calorie salad. You can pick a pack of baby spinach or a plant with bigger leafs. More »

Oven baked sweet and sour pork stakes

Wash and dry the meat. Place the cuts in a deep rectangular pan. Prepare a mix of soy sauce, balsamic vinegar, honey, olive oil, mustard, pepper spices, rosemary and salt. More »

Strawberry Smoothie

Rinse and drain the strawberries. Put the fruit and milk into a food processor and mix until both are well blended. Then add honey and yogurt and blend for 30 sec. More »

 

Breakfast: Quinoa & cheese

The exotic superfood quinoa is not only very beneficial to your health but could be also very tasty. Here is a special way of cooking quinoa.

Ingredients:

  • 1cup raw quinoa
  • ½ cup of chopped white fetta cheese
  • 15 grams butter or ghee
  • red pepper spice or chilly pepper

Preparation Time: 20 minutes
Serves: 2
Total calories: around 450 kcal
Calories per serving 225 kcal

How to prepare?
Wash the quinoa in a fine strainer. Place it in a pot and and pour a glass of water. Always mix one part of the seeds with two parts of liquid. Bring to boiling, reduce the heat and cover.Cook up to 20 minutes until the water is absorbed and the quinoa is tender. Add the chopped cheese, butter and pepper. Enjoy the a breakfast of champions!

Avocado toasts

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The vegan avocado sandwich could be a perfect alternative to a meat meal. You can successfully remove animal fats from your diet.

Avocado contains a variety of health-boosting elements such as fiber, potassium, Vitamin E, B-vitamins.
Find a simple instruction on how you can prepare a healthy toast.

  • Preparation Time: 7-10 minutes
  • Serves: 3
  • Total calories: around 595 kcal
  • Calories per serving: 195 kcal

Ingredients

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  • 1 avocado (150 kcal)
  • 2 tablespoons olive oil (220 kcal)
  • 1/4 tea spoon fine-grained sea salt
  • Juice of 1 lemon ( 15 kcal)
  • 3 slices of bread (210 kcal)

Optional

  • 3 cherry tomatoes (10 calories)
  • Pink or green pepper spice
  • Hot pepper
  • Coriander

How to prepare?
Wash and dry the avocado. Peel and smash with a fork in a plate. Add the lemon juice, the olive oil and the salt. For an exotic flavor, opt for pink, green or hot chili pepper, and coriander. Then toss thoroughly.

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Prepare the canvas of this tasty breakfast. Toast 3 slices of bread and separate them on a half. Then spread the avocado paste.

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To complete the appetizing look, decorate with half of a cherry tomato.

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Enjoy!

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Exotic spinach salad

Spinach could be a perfect base for a simple, nutritious and low-calorie salad. You can pick a pack of baby spinach or a plant with bigger leafs.

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To prepare an exotic salad for four persons, you will need spinach, white feta cheese of yellow cheese such as Emmental and Gouda, cherry tomatoes, some olive oil, freshly squeezed orange juice, salt and balsamic vinegar.

This rich salad could be served as an accompaniment to other dishes or as a single meal. It is very nutritious and contains low calories. You can change the ingredients to your taste. For example you can opt for lettuce instead of spinach.

Preparation Time: 15 minutes
ServesМ 4
Total calories: around 700 kcal
Calories per serving 175 kcal

Ingredients

  • 7 oz / 200 g spinach (46 kcal )
  • 5 -6 cherry tomatoes or sun-dried tomatoes (15-20 calories)
  • 1/3 cup crumbled feta or yellow cheese (130 kcal)
  • 1/3 chopped walnuts (215 kcal)
  • 1/4 cup raisins (105 kcal)

For the Dressing

  • 2 tablespoons olive oil – 220 kcal
  • Juice of 1/2 orange – 30 kcal
  • 1 tablespoon balsamic vinegar
  • 1/4 tea spoon fine-grained sea salt

Optional

  • Chopped parsley
  • Black or green pepper spice

How to prepare?
Carefully wash and dry the vegetables. Chop the spinach leafs and put them in a large bowl,. Add the cherry tomatoes or chopped sun-dried tomatoes, cheese, walnuts and raisins. Pour the mix of olive oil,fresh orange juice, fine-grained sea salt and balsamic vinegar. Then toss thoroughly and serve.

Hummus Recipe

hummus by paul goyette

Photo: Paul Goyette

Hummus is a low-calorie veggie meal that fits perfectly to your healthy way of living. In fact, it is an appetizer but is nutritional enough to serve it as a main course.

 

Prep. Time:

  • 10 minutes if you use a canned beans.
  • 8 servings

Ingredients

  • 2 cups drained canned beans
  • ½ cup chopped onion
  • ½ tablespoon minced garlic (optional)
  • 1 tbsp. dry or fresh rosemary
  • 1 tbsp. Sea salt
  • Black pepper to taste
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons water

Instructions

In a food processor puree all the ingredients until they are smooth.

Serve with crackers or spread in tortilla wraps. Another healthy combination is to serve the hummus with roasted or steamed vegetables. You can also add cheese in the serving plate.

6 steps to simple yet tasty pancakes

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Ingredients:
For the mixture:
1. 110g/4oz white flour
2. pinch of salt
3. 3 eggs
4. 200ml/7fl oz milk
5. 65ml/3fl oz water
6. 40g/2 oz butter

For serving:
1. chocolate spread and bananas/ strawberries or any fruit you like
Or
2. blueberry or raspberry jam and white cheese

Preparation:

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1st step: whisk the eggs, milk and water in a large bowl. You can use either a whisk or a fork. Whisk the 3 eggs first then add the milk and lastly the water. Make sure that everything has combined well.

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2nd step: Slowly start to incorporate the flour in the mixture. Pour small quantities so that there aren’t any lumps. Scrape down the sides and continue whisking. The batter should be creamy, not too thick, and not too thin.

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3rd step: Melt the butter in a saucepan. Pour around 2 tbsp. in the mixture and use the rest to lubricate the pan using a wodge of kitchen paper to smear it round before you make each pancake.

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4th step: Put the heat on ‘high’ and after the pan gets hot enough turn it back to ‘medium’. If you like, do a test pancake to see if you are using the correct amount and thickness of batter. Spoon the batter into a ladle; so that it can be poured at one go. Tilt the pan so the batter is spread evenly. It only takes a minute for the pancake to cook. Check the sides of the pancake with a palette knife. They are supposed to be in a gold brown colour. Flip the pancake and repeat the step above.

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5th step: After cooked, stack the pancakes in a plate.

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6th step: You can either serve them with jam and white cheese or with chocolate spread and some fruit you like bananas or strawberries. For the first option simply spread the jam in the middle of the pancake and then put small pieces of cheese on the jam. For the second option spread the chocolate in the middle of the pancake and then place chopped banana or strawberry.

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