Category: healthy food

The Ultimate Belly Fat Burning Salad: How I Shed 25 Kilograms in Just One Month

Ingredients:

• 1/3 portion of cabbage, meticulously shredded
• 1 generously-sized carrot, expertly julienned or grated
• 1 freshly harvested cucumber, delicately julienned or thinly sliced
• 1 substantial crimson apple, meticulously julienned or thinly sliced
• 1 crimson onion, expertly sliced into wispy rings
• 50 milliliters of liquid gold—extra virgin olive oil

Preparation Method:

1. Commence by meticulously shredding one-third of a cabbage head, ensuring delicate strands, and transferring them to a capacious mixing bowl, setting the stage for a symphony of flavors.
2. Employ your culinary finesse to julienne or grate a generously-sized carrot, infusing the bowl with vibrant hues and a burst of earthy sweetness.
3. Employ a deft hand to slice a fresh cucumber into ethereal wisps, their crisp texture and invigorating essence harmonizing with the ensemble of ingredients.
4. Embark on a journey of culinary artistry as you julienne or thinly slice a luscious red apple, each sliver a testament to nature’s bounty and the promise of delectable sweetness.
5. With precision, carve a crimson onion into delicate rings, their translucent layers weaving into the tapestry of flavors, offering a subtle yet distinct savory note.
6. Bestow a citrusy flourish upon the salad by extracting the essence of a lemon, its zest infusing the medley with a tantalizing kick of freshness and vibrancy.
7. Drizzle liquid gold—50 milliliters of extra virgin olive oil—over the ensemble, a testament to culinary indulgence and the promise of healthful nourishment.
8. With a delicate touch, intertwine the elements, ensuring that every morsel is enveloped in a cloak of savory satisfaction. Subsequently, grant the salad a respite to amalgamate its flavors, as it luxuriates in the chilled embrace of the refrigerator for a minimum duration of 30 minutes.
9. Present your masterpiece, chilled and rejuvenated, a testament to culinary prowess and the promise of a satisfying crunch that heralds the journey to a trimmer, healthier self.

Conclusion:

In conclusion, this belly-fat-burning salad is not only a culinary delight but also a powerful tool in your weight loss journey. By incorporating nutrient-rich ingredients known for their fat-burning properties, such as cabbage, carrots, cucumber, apples, red onions, lemon juice, and olive oil, you’re giving your body the support it needs to shed excess weight, particularly around the midsection. With dedication and a balanced diet, you too can experience remarkable results like the 25-kilogram weight loss achieved in just one month. So why wait? Whip up a batch of this sensational salad today and take the first step towards a healthier, happier you!

Super Energy Dessert: No White Sugar, No Baking Required!

In today’s health-conscious world, finding delicious treats that are both nutritious and satisfying can be a challenge. But fear not, because we have a delightful solution for you – a super energy dessert that contains no white sugar and requires no baking! This delectable treat is not only mouthwatering but also packed with natural goodness. Join us on this culinary journey as we explore the ingredients and preparation steps for this guilt-free indulgence.

Ingredients You’ll Need:

Before we dive into the preparation steps, let’s take a look at the wholesome ingredients that make up this super energy dessert:

1. Dates: 100g (approx. 3.5 ounces)
2. Apples: 70g (approx. 2.5 ounces)
3. Dried Cranberries: 45g (approx. 1.6 ounces)
4. Raisins: 50g (approx. 1.8 ounces)
5. Dried Apricots: 80g (approx. 2.8 ounces)
6. Pumpkin Seeds: 50g (approx. 1.8 ounces)
7. Almonds: 70g (approx. 2.5 ounces)
8. Roasted Cashews: 75g (approx. 2.6 ounces)
9. Sesame Seeds (reserve some for garnishing): 35g (approx. 1.2 ounces)
10. Pine Nuts: 20g (approx. 0.7 ounces)
11. Flax Seeds: 20g (approx. 0.7 ounces)

Preparation Steps:

Now that you have all the ingredients ready, let’s embark on the journey of creating this delectable super energy dessert:

Preparing the Dried Fruits

• Start by rinsing the dried fruits in cold water to remove any preservatives and activate their nutrients. Soak them for 15-20 minutes.

Nuts and Seeds

• While the fruits are soaking, slice the almonds and roughly chop the cashews.
• Lightly roast the pumpkin seeds and pine nuts in a dry pan until fragrant to enhance their flavor.

Fruit Blend

• After soaking, pit the dates and chop them along with the dried apricots into small pieces.
• In a blender, combine the soaked dates, apples, dried cranberries, raisins, and apricots. Blend until smooth.

Texture and Crunch

• Mix in the sliced almonds and roasted cashews to the fruit blend for added texture.
• Stir in the sesame seeds, saving some for garnishing.
• Add the pumpkin seeds, pine nuts, and flax seeds to the mixture, boosting its nutritional value and flavor.

Combine and Shape

• Thoroughly mix all the ingredients to achieve a well-combined texture.
• Shape the mixture into a cylindrical log.
• Roll the log in the remaining sesame seeds for an appealing outer texture.

Chilling Time

• Refrigerate the log for about 2 hours to set.

Serving

• After chilling, slice the log into bite-sized energy bars.
• Wrap each bar in parchment paper for convenient storage and snacking.

Now, you have a batch of these delicious and nutritious energy bars ready to enjoy anytime you need a quick energy boost!

Conclusion

This super energy dessert is a testament to the fact that healthy snacks can be incredibly tasty. With no white sugar and no baking required, it’s a guilt-free pleasure that you can indulge in without any reservations. Whether you’re looking for a post-workout snack or a wholesome treat for your kids, these energy bars have got you covered. So, give them a try, and you’ll be pleasantly surprised by the burst of flavors and energy they provide!

Chocolate Banana Oat Cake Recipe

Ingredients

• 150 g (1 ½ cups) oat flakes
• 150 g (⅔ cup) milk
• 2 eggs
• 2 bananas, mashed
• 1 g (optional) sweetener (like stevia or honey, depending on your taste)
• 5 g (1 tsp) baking powder
• 30 g (¼ cup) cocoa powder
• 30 g (1 oz) walnuts, chopped
• 30 g (1 oz) dark chocolate, melted or chopped (for topping)

Instructions

1. Prepare the Oats

In a small bowl, combine 150 g of oat flakes with 150 g (⅔ cup) of milk. Let the oats soak for about 10 minutes. This softens the oats, allowing them to blend seamlessly into the cake batter and provide a tender texture to the cake.

2. Prepare the Batter

• In a separate bowl, mash 2 ripe bananas until they form a smooth, lump-free mixture. Bananas will add natural sweetness and moisture to the cake.
• In a large mixing bowl, whisk together 2 eggs with 1 g of sweetener (optional). If your bananas are very ripe, you may not need the additional sweetener. Adjust based on your taste preference.
• Add the mashed bananas, 30 g (¼ cup) of cocoa powder, and 5 g (1 tsp) of baking powder to the egg mixture. Stir well until all the ingredients are combined and the batter is smooth.

3. Combine Ingredients

Once the oats have softened in the milk, add them to the banana and egg mixture. Stir until the oats are fully incorporated into the batter, ensuring an even consistency.

4. Add Walnuts

Fold in 30 g (1 oz) of chopped walnuts. The walnuts add a satisfying crunch and a nutty flavor that pairs beautifully with the chocolate and banana.

5. Bake

• Preheat your oven to 180°C (350°F).
• Grease a cake pan or line it with parchment paper to prevent sticking.
• Pour the batter into the prepared cake pan, spreading it evenly.
• Bake for 30-35 minutes, or until a toothpick inserted into the center comes out clean. The cake should be firm but slightly springy to the touch.

6. Add Chocolate

Once the cake has fully cooled, melt 30 g (1 oz) of dark chocolate and drizzle it over the top of the cake. You can also chop the dark chocolate and sprinkle it on top if you prefer a chunkier texture.

7. Serve

Optionally, garnish the cake with more chopped walnuts or other toppings like fresh berries, shredded coconut, or a dusting of cocoa powder. Slice and enjoy!

Nutritional Information (per slice, serves 8)

• Calories: 200 kcal
• Protein: 6 g
• Carbohydrates: 28 g
• Fat: 8 g
• Saturated Fat: 2.5 g
• Fiber: 4 g
• Sugar: 10 g (from bananas and chocolate)
• Sodium: 100 mg

Oatmeal and Pumpkin Seed Bread Recipe

Ingredients

• 1 cup oatmeal (for soaking)
• Approx. 1 glass of warm water (for soaking the oats)
• ½ medium pumpkin (about 800 g), peeled and cut into small pieces
• 1 tablespoon sweetener (optional)
• 1 teaspoon cinnamon (optional)
• Salt (to taste)
• 3 tablespoons vegetable oil
• 1 tablespoon sesame seeds
• 1 tablespoon chia seeds
• 1-2 tablespoons nuts (such as walnuts, almonds, or pecans), chopped
• 2 tablespoons mixture of nuts, seeds, and dried fruits
• Dried apricots (soaked and rinsed, chopped)
• 1 tablespoon baking powder

Instructions

1. Soak the Oats

Start by soaking 1 cup of oatmeal in approximately 1 glass of warm water. Allow the oats to sit for about 10 minutes to absorb the water and soften. This step ensures the oats integrate smoothly into the bread and helps create a moist, tender texture.

2. Prepare the Pumpkin

While the oats are soaking, peel and cut ½ medium pumpkin (about 800 g) into small, manageable pieces. The pumpkin will add moisture, natural sweetness, and a pleasant, earthy flavor to the bread.

3. Add Sweetener and Seasoning

Once the oats are fully soaked, add 1 tablespoon of sweetener (if desired, for extra sweetness) and 1 teaspoon of cinnamon (optional) to the mixture. These ingredients complement the pumpkin’s subtle sweetness and add warmth. Season with salt to taste to balance the flavors. Stir well to combine.

4. Add Oil and Sesame Seeds

Incorporate 3 tablespoons of vegetable oil into the mixture to add moisture and richness. Then, stir in 1 tablespoon of sesame seeds, which will give a nice crunch and subtle nuttiness to the bread. Mix everything until well combined, ensuring that the oats, oil, and seeds are evenly distributed.

5. Prepare the Dried Apricots

To bring a touch of natural sweetness and chewiness to the bread, prepare the dried apricots by soaking them in hot water for a few minutes. This will rehydrate them, making them easier to chop and incorporate. After soaking, rinse the apricots and chop them into small pieces.

6. Add Nuts and Seeds

For added texture and nutrition, stir in 1 tablespoon of chia seeds along with 1-2 tablespoons of chopped nuts. You can use walnuts, almonds, pecans, or a mix, depending on your preference. Additionally, add 2 tablespoons of a mixture of nuts, seeds, and dried fruits (like the prepared apricots) to create a more complex and satisfying bite.

7. Final Mixing

At this point, mix everything thoroughly to ensure all ingredients are well incorporated. Finally, stir in 1 tablespoon of baking powder, which will help the bread rise slightly and create a lighter texture. Be sure to mix gently but evenly, so the baking powder is distributed throughout the dough.

8. Bake the  Bread

• Preheat your oven to 180°C (360°F).
• Line a baking pan with parchment paper, then moisten the paper slightly with warm water. This will prevent the bread from sticking and make it easier to remove once baked.
• Pour the bread mixture into the prepared pan, smoothing the top with a spatula to ensure even baking.
• Bake the bread for 20 minutes, or until the top is golden brown and the bread feels firm to the touch. To check for doneness, insert a toothpick into the center of the bread—it should come out clean.

9. Cooling

Once the bread is baked, remove it from the oven and let it cool in the pan for about 10-15 minutes. Allowing the bread to cool fully before slicing ensures it holds its shape and texture.

Serving Suggestions

This Oatmeal and Pumpkin Seed Bread is incredibly versatile. Serve it warm with butter, or enjoy it with a spread of your favorite jam or nut butter. It pairs wonderfully with savory toppings like avocado, hummus, or cheese as well. The natural sweetness from the dried apricots and cinnamon makes it equally suited for a sweet treat.

Nutritional Information (per slice, serves 10)

• Calories: 210 kcal
• Protein: 5 g
• Carbohydrates: 24 g
• Fat: 12 g
• Fiber: 4 g
• Sugar: 6 g (from dried fruits)
• Sodium: 150 mg

Quick and Delightful Lemon Cake Recipe

Get ready to savor the deliciousness of a lemon cake that melts in your mouth, and it only takes 5 minutes!

Ingredients:

• Zest of 2 lemons
• 3 eggs
• 120g sugar
• 120g flour
• 6g baking powder
• 50 ml vegetable oil
• Juice of 3 lemons
• 100g sugar
• 30g cornstarch
• 250 ml 33% cream
• 100 ml water with lemon juice
• 1 tablespoon powdered sugar

Instructions:

1. Preheat your oven to 350°F (175°C). Grease and flour a cake pan or line it with parchment paper.
2. In a mixing bowl, combine the lemon zest, eggs, and 120g sugar. Mix until the mixture becomes light and fluffy.
3. Gradually add the flour and baking powder to the egg mixture. Mix until well combined.
4. Pour in the vegetable oil and continue to mix until the batter is smooth.
5. Pour the batter into the prepared cake pan and bake in the preheated oven for about 30-35 minutes or until a toothpick inserted into the center comes out clean. Remove the cake from the oven and let it cool.
6. While the cake is cooling, prepare the lemon syrup. In a saucepan, combine the juice of 3 lemons, 100g sugar, and cornstarch. Cook over medium heat, stirring constantly, until the mixture thickens. Remove from heat and let it cool.
7. Once the cake has cooled, poke holes in it with a fork or skewer.
8. Pour the lemon syrup over the cake, allowing it to soak in.
9. In a separate bowl, whip the 33% cream until stiff peaks form. Spread the whipped cream over the cake.
10. Combine the water with lemon juice and powdered sugar to create a glaze. Drizzle the glaze over the whipped cream.
11. Slice and serve your lemon cake, and enjoy the mouthwatering, melt-in-your-mouth goodness! 
    
    This recipe is sure to satisfy your lemon cake cravings in no time!

Zucchini Fritters with Dutch Cheese and Herbs

Ingredients:

• • Eggs: 3 large
  • Dutch cheese: 100 g (3.5 ounces), grated

• • Paprika: 1 teaspoon
  • Zucchini: 2 medium, grated
  • Salt: to taste

• • Ground black pepper: to taste
  • Parsley: 1 bunch, chopped
  • Breadcrumbs: 100 g (3.5 ounces)

• • Flour: 50 g (1.75 ounces)
  • Vegetable oil: for frying
  • Italian herbs: to taste

Directions:

1. 1. Grate the zucchini:
      • Grate the zucchini and season with salt and pepper.
      • Let it sit for 5-10 minutes to release moisture.

1. 1. Prepare the egg mixture:
      • In a bowl, beat the eggs, then add grated Dutch cheese, paprika, and Italian herbs. Mix well.
   2. Drain the zucchini:
      • • Squeeze out any excess water from the zucchini and mix it with the chopped parsley.

       

   3. Coat the zucchini:
      • Roll the zucchini mixture in flour, then dip it into the egg and cheese mixture, making sure it’s well-coated.

1. 1. Add breadcrumbs:
      • Coat the zucchini in breadcrumbs for an extra crispy texture.
   2. Fry the fritters:
      • • Heat vegetable oil in a pan over low heat. Fry the fritters for 2-3 minutes on each side until golden brown.

       

   3. Serve warm:
      • Drain on a paper towel and serve hot.

Serving Suggestions:

• Serve the zucchini fritters with a side of sour cream or yogurt dip.
• Enjoy them as a light lunch or pair with a salad for a complete meal.

Cooking Tips:

• • Be sure to squeeze out all excess water from the zucchini to avoid soggy fritters.

• Adjust the seasoning to your taste by adding chili flakes or garlic powder for extra flavor.

Nutritional Benefits:

• • Zucchini is low in calories and rich in vitamins, particularly vitamin C and potassium.
  • Eggs provide high-quality protein and healthy fats.

Dietary Information:

• Vegetarian-friendly
• Contains eggs and dairy.

Nutritional Facts (per serving, approximately 2 fritters):

• • Calories: 220 kcal

• • Protein: 10 g
  • Fat: 14 g
  • Carbohydrates: 15 g

• Fiber: 2 g

Storage Tips:

• • Store leftover fritters in an airtight container in the fridge for up to 3 days.
  • Reheat in the oven or air fryer for best results.

Why You’ll Love This Recipe:

1. 1. Easy to prepare: Requires minimal ingredients and time.
   2. Healthy and delicious: Zucchini is a nutrient-rich vegetable, perfect for a light and nutritious meal.
   3. Crispy texture: The breadcrumbs and cheese give these fritters a satisfying crunch.

1. Versatile: Enjoy them as a snack, side, or main dish.

Ideal donuts in just 5 minutes

Ingredients:

• 2 eggs
• 180 ml (3/4 cup) milk
• 10 g (1 tbsp) fresh yeast
• 500 g (3 1/3 cups) flour
• 60 g (1/4 cup) butter 30
• g (2 tbsp) sugar
• 1 tsp salt
• Oil for fry
• sugar

Preparation:

1.  Place eggs, milk and yeast in a small bowl and mix well.

2. In another bowl, add the flour, butter, sugar, salt and the previously prepared mixture and mix well with your hands until the mixture is free of lumps.

3. . Form the dough into a large ball. Cover the top and let the dough rest for 2 hours, or until doubled in size.

4. Transfer the dough to the workbench and divide it into 9 pieces. Roll out the dough by hand from top to bottom and at the end create the shape with your hands.

5.  Add the prepared donuts to the pan and place in the oven at 30°C/86°F

6. for 1 hour.

7. Fry the fritters in deep oil until golden brown on both sides. After frying, dip them in sugar.

No-Bake Dessert in 5 Minutes: Layered Custard and Chocolate Delight

Ingredients

For the Custard:

• 5 eggs (yolks separated from the whites)
• 200 g (1 cup) sugar (divided into 150 g for the custard and 50 g for the chocolate layer)
• 1 liter (4 ¼ cups) milk
• 70 g (½ cup + 1 tbsp) corn starch
• 200 g (7 oz) cookies (tea biscuits or digestive work best)
• 40 g (⅓ cup) cocoa powder

For the  Chocolate Ganache:

• 100 g (3.5 oz) dark chocolate, finely chopped
• 50 ml (3.4 tbsp) cream (heavy or whipping cream)

Step-by-Step Instructions

1. Prepare the Custard

Start by making the base of the dessert: a smooth, rich custard. Separate the egg yolks from the whites and place the yolks in a large bowl. Add 150 g of sugar and whisk together until the mixture is pale and creamy. Gradually whisk in the corn starch, ensuring the mixture remains smooth and free of lumps.

In a separate saucepan, heat 1 liter of milk over medium heat until it just starts to steam, but not boil. Slowly pour the hot milk into the egg mixture while whisking continuously to temper the eggs and prevent them from curdling.

Once combined, return the mixture to the saucepan and cook over medium heat. Stir constantly until the custard thickens to a creamy consistency, about 5–7 minutes. Be sure to keep stirring to avoid any lumps or scorching on the bottom of the pan. Once the custard has thickened, remove it from heat.

2. Divide the Custard

Divide the custard into two equal portions. Leave one half plain to create a vanilla custard layer.

For the chocolate custard layer, take the second portion and mix in 40 g of cocoa powder and the remaining 50 g of sugar. Stir well until the cocoa powder is fully incorporated, and the custard is smooth and rich in color. Set both custards aside to cool slightly while you prepare the next step.

3. Assemble the Dessert Layers

Now it’s time to layer the dessert. Start by selecting a medium-sized baking dish (a rectangular or square dish works best for even layering).

Begin by placing a layer of cookies at the bottom of the dish. If desired, you can dip the cookies lightly in milk to soften them, but this step is optional depending on how soft or firm you prefer the cookie layers.

Next, pour the plain vanilla custard over the cookie layer and spread it evenly to cover all the cookies. Smooth the surface with a spatula for an even layer.

Add a second layer of cookies on top of the vanilla custard, following the same process.

After the second layer of cookies, pour the chocolate custard over the top. Spread it evenly, ensuring that the cookies are fully covered. This chocolate layer will add a rich, decadent contrast to the vanilla custard and cookies.

4. Prepare the Chocolate Ganache

While the custard layers are cooling slightly, prepare the ganache that will top the dessert.

In a small saucepan, heat 50 ml of cream until it just starts to simmer. Remove it from the heat and add the chopped 100 g dark chocolate. Stir until the chocolate melts completely, forming a smooth and glossy ganache.

Pour the chocolate ganache over the top of the chocolate custard layer, spreading it evenly with a spatula to create a shiny, indulgent finish.

5. Chill the Dessert

Place the assembled dessert in the refrigerator for at least 3–4 hours, or preferably overnight, to allow the layers to fully set and the flavors to meld together. The cooling process is crucial to achieve the perfect texture, as the custards will firm up, and the cookies will soften slightly.

6. Serve and Enjoy

Once the dessert has fully set, remove it from the refrigerator and cut it into squares or slices. Serve chilled for the best texture and flavor. This dessert is creamy, chocolatey, and perfectly satisfying without the need for baking—ideal for any time you need a quick, no-fuss treat.

Nutrition Information (Per Serving)

• Serving size: 1 portion (makes 8 servings)
• Calories: 320 kcal
• Fat: 16 g
• Saturated Fat: 9 g
• Carbohydrates: 40 g
• Sugar: 28 g
• Protein: 6 g
• Fiber: 2 g
• Cholesterol: 120 mg
• Sodium: 70 mg

Apple Oatmeal Muffins

Ingredients:

• • 1 cup (100 g) oatmeal
  • ½ cup (120 ml) milk of your choice (e.g., almond milk, cow’s milk, etc.)
  • 2 apples, peeled, cored, and chopped

• • 1 tbsp butter
  • 1 tsp vanilla extract
  • A pinch of salt

• 2 eggs
• ¼ cup (30 g) walnuts, chopped

Instructions:

1. 1. Prepare the Oats:
      • In a bowl, combine the oatmeal with the milk of your choice. Let it sit for about 5-10 minutes, allowing the oats to absorb the milk and soften.
   2. Cook the Apples:
      • • In a medium skillet, melt 1 tablespoon of butter over medium heat.

       

      • Add the chopped apples and sauté for about 10 minutes, or until the apples are soft and slightly caramelized. Stir in a pinch of salt and vanilla extract for added flavor.
   3. Prepare the Muffin Mixture:
      • • Preheat your oven to 360°F (180°C).

       

      • In a large bowl, whisk the eggs. Add the softened oatmeal mixture, cooked apples, and chopped walnuts. Stir everything until well combined.
   4. Bake the Muffins:
      • • Grease a muffin tin or line it with paper liners.

       

      • Evenly divide the muffin mixture among the prepared cups.
      • Bake in the preheated oven for 20-25 minutes, or until the muffins are golden brown and a toothpick inserted into the center comes out clean.

1. Cool and Serve:
   • Let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

Serving Suggestions:

• Serve the muffins warm with a pat of butter or drizzle of honey for extra sweetness.
• They make a great on-the-go breakfast or snack option.

Cooking Tips:

• • For added flavor, sprinkle cinnamon or nutmeg into the muffin batter.
  • You can substitute walnuts with other nuts like almonds or pecans.
  • Make these muffins dairy-free by using plant-based butter and milk.

Nutritional Benefits:

• • Oatmeal is a great source of fiber, which aids digestion.
  • Apples are rich in vitamins and antioxidants.

• Walnuts provide healthy fats and protein, adding a satisfying crunch.

Dietary Information:

• • This recipe is naturally vegetarian.

• To make it gluten-free, use certified gluten-free oats.

Storage Information:

• • Refrigerator: Store any leftover muffins in an airtight container in the fridge for up to 3 days.

• Freezing: You can freeze these muffins for up to 1 month. Simply reheat in the oven or microwave when ready to eat.