Healthy Pumpkin Muffins Recipe with Oats and Pecans [Skinny, Wheat-free, Dairy-Free]

Autumn is in full swing and so is the pumpkin and winter squashes season! I've been obsessed with these little muffins for breakfast lately and I'm so excited to share this recipe of muffins that are:

♥ healthy

♥ wholesome

♥ nutrient-packed

♥ weight loss friendly

♥ low carb and low GI

♥ low fat

♥ dairy free

♥ wheat free 

♥ refined sugar free

♥ salt free
♥ high in fibre
♥ flourless*
♥ vegan*

♥ simple and easy to prepare

and

♥ soooo yummy!

*I have tried and tested several different ingredient combinations, which I will all reflect in the ingredient list below. So you can pick the one you like the most. ;)

The options are:
 
BASE: 
a) oat flour based or b) completely without flour

ADD-INS:
a) with nuts or b) without nuts

DIET: 
a) vegan or b) vegetarian.

In the meantime, I will tempt you with the preview:

Pumpkin oat muffins (nut-free)

Pumpkin oat muffins with peanut butter

Pumpkin pecan muffins

I have baked several batches ahead from a huge squash and honestly, throughout the week the thought of having these little guys waiting for me in the kitchen made me want jump out of the bed in the morning! :) I put on my little bialetti espresso pot on a stove, jumped to a quick shower and once I was done, the breakfast was ready! These go very nicely with lots of things: berries, apples and persimmons, apple & pear puree ( recipe's coming soon), and if you can tolerate dairy you can pair them up with low fat cottage cheese. One word: YUM!

These are man-approved too! I packed them in a clip lock box for my husband to take to work and he ate his 3 day supply in one sitting. Says it all.

Why Pumpkins and Squashes?

As to the health benefits: these guys are indeed little heroes! First of all, they are very low in carbohydrates, so can be enjoyed safety as a part of any weight loss and weight management eating plan. Secondly, they are an excellent source of minerals, vitamins and antioxidants that maintain health of our eyes, skin, brain, nervous system, bones, blood and even slow down premature aging.  They also have very powerful immunity boosting properties - very thoughtful of mother nature in these cold (and somewhat gloomy) months!

Oh, and by the way! Instead of a pumpkin I've used to make these muffins a kuri squash, which is the most delicious winter squash type I've tasted so far! Highly recommend, but you can use any other squash or pumpkin of your preference. (Let me know in the comments which is your favourite!)

Ingredients:

(Makes 6 medium size muffins) 

♥ 275g puree of pumpkin or quash of your choice
♥ a) 150g porridge oats or b) for flourless, lower carb and higher fibre version 130g oat bran (beneficial for blood sugar level control)  
♥ a) for vegetarian version: 1 free range organic egg or b) for vegan version: 1 tablespoon ground flax seeds mixed with 3 tablespoons of filtered water or 1/4 cup unsweetened applesauce 
♥ 1 teaspoon ground cinnamon
♥ 3/4 teaspoon all spice
♥ 1/2 teaspoon of cloves (optional)
♥ 1/2 teaspoon of baking soda and few drops of organic apple cider vinegar
♥ 1/4 teaspoon baking powder
♥ 1 1/2 teaspoon stevia
♥ 1 or 2 tablespoons of oat or almond milk (optional, just in case if your mixture comes out too dry)
♥ a) 45g pecans (skip if you're allergic to nuts) or b) 1 1/2 tablespoon oat flakes for sprinkling on top
♥ silicone 6 cup muffin mould

Method:

1. Make a puree. Simply cut squash slices into smaller pieces, throw them into a chopper, food processor or blender, added some filtered water and puree until smooth.


2. If you will be using porridge oats, ground them in blender, food processor or chopper until the reach a flour consistency. Alternatively, you can use oat bran for higher fibre content and a version that is low in carbs. There's no need to ground oat bran just in case. ;)
3. In a clean large bowl mix together all dry ingredients: oat flour (step 3 above) or oat bran, cinnamon, all spice, cloves (if using), baking powder, stevia and (if using) about 30g roughly chopped pecans (the remaining 15g will go on top). Mix everything well.
4. If you are using an egg: whisk it with a hand mixer until it becomes white and foamy. This will prevent muffins taste or smell like eggs. Just a little trick. ;)
5. Add pumpkin/squash puree to the whisked egg or, if you are making vegan muffins, ground flax seeds mixed with water or applesauce. Stir the mixture well.
6. Take 1/2 teaspoon of baking soda and add a few drops of apple cider vinegar. The soda will start to bubble and foam. Don't be alarmed, this is what supposed to happen. Count to 8 and stir it in the pumpkin puree.
7. Add dry ingredients to the wet and mix everything well. If the mixture looks too dry, add 1 or 2 tablespoons of oat or almond milk.
8. Distribute the mixture equally between 6 muffin cups. Even out and from the top press each one gently with a tablespoon.
9. Sprinkle the remaining 15g of chopped pecans on top. If you're making the nut-free version, sprinkle oat flakes on top. Whatever is your topping - press in down gently into the mixture with your clean fingers. This will prevent the topping from falling down.

Ready to go to the oven.

10. Bake for 25 minutes at 170C or until a toothpick inserted in the center comes out clean.
11. Take the tray out of the oven and allow to cool before removing muffins from the muffin mould.
12. Enjoy!

Pumpkin muffin with apple & pear puree

Ingredients:
(makes approx 23 small pancakes)

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2 Recipes of Healthy and Delicious Pumpkin Pancakes: Sweet Cinnamon and Hot Chili

Autumn is all about pumpkins and squashes! These vegetables are very delicious, healthy, immunity boosting and weight loss friendly. There are million ways to eat them, and I want to share with you two of my favorite ones. One is sweet and fluffy for breakfast and one hot and spicy for lunch, dinner or snacking.

What's so special about squashes and pumpkins?

A little intro. The bright yellow and orange flesh of these wonderful autumn vegetables is essentially beta-carotene in action. Beta-carotene is converted into an active vitamin A in your body, which is a very powerful antioxidant and one of those valuable fat-soluble vitamins many of us are often deficient in. Vitamin A plays a huge role in keeping us healthy. It boosts and maintains immunity, our ability to fight infections and even reduces the risk of some cancers. Vitamin A is essential for maintaining healthy skin, bones, eyes, brain and reproductive system.  Squashes and pumpkin also contain Vitamin C, potassium as well as calcium, iron, and magnesium.

These truly health-boosting veggies are also perfect for anyone who wants to lose weight. Their carbohydrate level is very low, so you can enjoy these veggies without any risk of piling up unwanted pounds. They also have a very vibrant rich taste, so enjoyable tasty meals are not compromised! So squashes and pumpkins are definitely an awesome autumn veg choice if you want to become healthier and slimmer!

My personal winner is a Kuri squash (pictured above), which is probably the most delicious and the yummiest squash variety I have ever tried! I am seriously in love with it! And what's more - thanks to London Farmer's Market I can get it fully organic from Wild Country Organics. Definitely pay them a visit, if you're a Londoner. ;)

Sweet Cinnamon Pumpkin Pancakes  

This version is amazing for satisfying a sweet tooth without increasing your waist or bum circumference. It is wheat free, refined carb free and sugar free meal. And once you try them you'll discover that none of those are really necessary! Cinnamon does all the magic.
Perfect for that no-rush cozy weekend breakfast. 

Ingredients:
(makes approx 23 small pancakes)

♥ 250g pumpkin or quash of your choice (I used Kuri squash), peeled and de-seeded
♥ 70g oat bran
♥ 2 free range organic eggs 
♥ 1/2 teaspoon ground cinnamon
♥ optional: 1/2 teaspoon all spice
♥ 1/2 teaspoon of baking soda and few drops of organic apple cider vinegar
♥ optional: some salt
♥ non-stick pan and some olive oil 

Method:

1. Make a puree. You can make it after steaming slices as those on the second picture. However, as I like to cook veg as little as possible I decided to make an experiment. I cut these slices into smaller ones, threw them into a chopper (any food processor or blender will do the job just as fine), added some filtered water and voila! The taste of the pancakes was a also bit richer if you make a puree from raw squash.

2. Transfer your squash or pumpkin puree into a medium bowl.
3. Here's what I do to make the pancakes extra tender. I take 1/2 teaspoon of baking soda and add a few drops of apple cider vinegar. The soda will start to bubble and foam. Don't be alarmed, this is what suposed to happen. Count to 8 and stir it in.
4. Add cinnamon, oat bran, eggs and salt if using. Mix all ingredients well.
5. Heat a non-stick frying pan. Grease with 1/2 tablespoon olive oil.
6. Fry with a covered lid for 2 minutes on one side, and them for 1 minute of the other.

 Serve with lightly steamed apples sprinkled with ground cinnamon.

Hot Chili Pumpkin Pancakes  

These pancakes go amazingly well with fresh vegetable salad, yogurt, beans, chicken. They taste amazing when you spread cottage cheese or put avocado or low fat cheese slices on top of them. They are light yet satisfying and if you're ever in a situation when you dine late, these are a perfect option! Also I always make loads of these pancakes well ahead, cause they are amazing both hot and cold and do an amazing job in being a quick snack.

Ingredients:
(makes approx 20 small pancakes)

♥ 250g pumpkin or quash of your choice (I used Kuri squash), peeled and de-seeded
♥ 85g oat bran
♥ 2 free range organic eggs 
♥ 1/2 teaspoon of baking soda and few drops of organic apple cider vinegar 
♥ 1/2 large red onion
♥ 1 red chili pepper, deseeded
♥ optional: some salt
♥ non-stick pan and some olive oil 

Method:

1. Finely chop onion and red chili in a  chopper or food processor. Transfer to a medium bowl.
2. Make a pumpkin or squash puree.
3. Transfer your pumpkin or squash puree into the bowl with chopped onion and chili.
4. Slake soda, by adding few drops of vinegar onto a 1/2 teaspoon baking soda. Count to 15 and stir it in your puree.
5. Add oat bran, eggs and salt if using. Mix all ingredients well.
5. Heat a non-stick frying pan. Grease with 1/2 tablespoon olive oil.
6. Fry with a covered lid for 2,5 minutes on one side, and them for 1,5 minute of the other.

A small afterword...

I used to hate autumn when I was a teen and the thought of summer coming to an end made me literally deeply melancholic. That was the case for many years, until one year I have finally decided to break that cycle. I decided to try to see the beauty of autumn season instead of focusing that the summer was gone. I realised I enjoyed the fresh crisp air. My morning run was actually times easier and more refreshing than in summer. I loved it! I loved the bright colours of foliage, longer evenings with new enjoyable activities, for example, rejoining with a family when it rained outside. Exciting new clothes to wear and different make up and hair trends, when dark lips and deep bright colours are so in. New delicious fruit, veg and yummy meals to cook. I learned to appreciate it all and shame I didn't do it earlier! I think I now love autumn more than summer! If you are just like I used to be, oh well I hear you...  But try to find what you could enjoy, brainstorm, maybe even look for ideas by asking your friends or Google for inspiration. Don't deprive yourself from an opportunity to enjoy these cold months and be happy. Life goes on and it is beautiful! Go live and embrace every moment! xx 

The Perfect Banana Bread - Vegan, Fat-Free, Wheat-Free, Nut-Free

As the days are getting colder, it's a perfect time to get baking! I've been experimenting with making banana bread several times before posting this recipe to make sure the proportions are perfect. Also, the challenge was to make my banana bread as healthy and as guilt-free as possible as opposed to so many recipes out there overloaded with fat or made of wheat flour. But now with each bite of a flavorsome, fluffy, perfectly moist slice of this banana bread, I get more and more proud that I finally nailed it! I decided to make it fruity and added nectarines, also because I love them a lot! But you can also take peaches or small apples of your choice instead.

For those who never tried or not familiar with banana bread, this is not strictly a bread that you have with soup or to make a sandwich. :) Banana bread is rather a moist pie/cake to go with your morning coffee or tea. You can spread peanut butter or blend of few strawberries and quark (fat-free cottage cheese) on top of it, or just have it on its own. Best served, chilled.

INGREDIENTS:
(makes a loaf approx. 22.5cm long and 10cm wide)
♥ 270g wholemeal buckwheat flour
♥ 300g mashed overripe bananas (peeled weight)
♥ 3 nectarines (or medium size apples)
♥ 1 teaspoon baking powder
♥ 3/4 teaspoon baking soda
♥ 1/2 teaspoon salt
♥ 1 teaspoon cinnamon, plus some for dusting
♥ 4 tablespoons of filtered water

METHOD:
1.  Pre-heat your oven to 200 degrees Celsius.
2.  Mash peeled bananas with a fork or puree in a blender. Add water before doing so.
3.  In a separate bowl, mix buckwheat flour, baking powder, baking soda, salt and cinnamon.
4.  Finely (or not so finely:)) dice 2 nectarines and put them into a bowl with dry ingredients.
5.  Add pureed bananas to dry ingredients with diced nectarines and combine everything well.
6.  Make 15-17 slices of nectarines.
7.  Pour your mixture into a silicone loaf mould . Top it with nectarine slices and sprinkle ground cinnamon as much as your want.
8.  Turn the temperature down to 180 degrees Celsius and put the banana bread inside the oven.
9.  Bake at 180 degrees Celsius for 60 - 65 minutes.
10.  Let cool for 15 minutes before taking the bread out of the loaf mould.
11.  Before slicing and serving, let the bread cool completely for a couple of hours.

Enjoy! xx

17 Delicious Healthy and Weight Loss Friendly Smoothie Recipes for All Seasons

There are million reasons to love smoothies! They provide precious antioxidants, vitamins and phytochemicals found in fruit and leafy greens, they hydrate, uplift and invigorate, they supply lots of nutrients in one go, provide energy and promote wellbeing. They boost immunity and are perfect for mild natural detox, improving skin complexion and general health and even treating cold and flu. Finally, a smoothie is a very delicious drink/food that makes your tastebuds dance! You can easily prepare it for yourself or kids (great way to boost raw foods intake!), have it for breakfast,  while traveling or take it with you to work. Smoothies are an excellent invention! If you've never tried them before, I strongly recommend making an experiment and having one smoothie a day for several days in a row and you'll see and feel an amazing difference.

And here comes the "BUT" part! If you're trying to lose weight, most smoothie recipes available on the web or smoothies sold in many cafes  or restaurants are loaded with carbs way too much and hence won't do you any good. As I'm focusing so much on weight loss here in my blog and as I am a huge fan of smoothies, I decided to put together my favorite 17 smoothie ideas that I make almost daily! They're all super balanced to keep that blood sugar level stable and help you with weight management. They are all clean and most of them are vegan (and for those that aren't, you can always use vegan substitutes for dairy). And none of them taste bland, so you'll truly enjoy every sip! Finally, the ingredients and proportions are just as pictured! All you need is to do some raw foods shopping, a smoothie maker or blender and your own 2 hands.

So let me tempt you. ♥

1. The 'Feel Good' Smoothie

Why it's awesome:

A true 'champion' smoothie! This little bad boy does wonders when you have flu, cold, fatigue or cannot wake up in the morning and just generally feel like you need a good 'shot' of  something to give you vitality. It has antiviral, antibacterial, decongestant, anti-inflammatory, anti-depressant, anti-aging, anti-cancer and tumor retarding properties. It aids digestion, helps repair tissues, contributes to bone, cardiovascular system, respiratory system, nervous system and gum health. It helps dissolve blood clots, lowers cholesterol, fights headaches, migraines, nausea and motion sickness.

What you need:
♥  few pieces of a pineapple
♥  handful of spinach (approx 30g)
♥  1/2 a grapefruit
♥  1/2 an orange (or a whole grapefruit instead of half orange & half grapefruit for 'extra strength')
♥  few pieces of raw peeled and thinly grated ginger
♥  after you put ingredients into your blender glass, fill in the gaps with filtered water or coconut water

2. The Immunity & Youth Elixir

Why it's awesome:

Another mighty immunity booster, energiser, wound healing catalyst and helper in preserving youth due to it's decent amount of beta-carotene (plant precursor of vitamin A). It has powerful antioxidant properties that protects your body from the effects of stress of everyday life, smoke, air pollution and chemical exposure. It protects your arteries, fights infections and keeps your eyes healthy and your skin moist. It also promotes tissue healing and has excellent anti-cancer properties. Supports healthy hair growth, male reproductive system, cardiovascular system and helps get rid of bumpy skin rashes.

What you need:
♥  1 medium carrot, washed, peeled and sliced
♥  1/4 medium mango
♥  1/2 a small orange
♥  few pieces of raw peeled and thinly grated ginger
♥  filtered water

3. The Green Apple & Mint Smoothie

Why it's awesome:

This smoothie helps treat asthma, cold sores, herpes and wounds and helps relieve sore throat. It also boosts immunity, fights infections and viruses, prevents diabetes, helps produce energy, aids digestion and tissue repair, relieves spasms of stomach and bowel and is effectively treats nausea, motion sickness, menstrual cramps. It is very beneficial for liver, cardiovascular and nervous system and has great cleansing properties.

What you need:
♥  1/2 a green apple
♥  1/2  a pear
♥  3 fresh or frozen mint leaves
♥  a handful of spinach (approx. 30g)
♥  juice of 1 slice of lime
♥  few pieces of raw peeled and thinly grated ginger
♥  filtered water

4. The Pear & Vanilla Smoothie

Why it's awesome:
Absolutely delicious smoothie for breakfast! Stabilises blood sugar, energises, boosts immunity, fertility and mood, fights respiratory infections and yeast overgrowth of any kind, helps treat kidney and liver disorders, gives TLC to the whole cardiovascular, skeletal and muscular system.

What you need:
♥  1/2 an orange
♥  1 pear
♥  90 - 100g organic fat-free plain yogurt
♥  pinch of ground vanilla
♥  filtered water

5. The Strawberry & Pineapple Smoothie

Why it's awesome:

Another immunity booster and a mighty dose of vitamin C. Has powerful anti-aging, antiviral, anti-cancer, healing, blood vessel elasticity increasing properties. It is very beneficial for cardiovascular system, boosts memory and learning abilities. Greatly contributes to collagen production.

What you need:
♥  1/2 a pear of 1/2 a small mango
♥  2 slices of a pineapple
♥  7 strawberries
♥  filtered water

 6. The Green Boost Smoothie

Why it's awesome:
Blend of beta-carotene, vitamin C and folate. Powerful wound healer, skin complexion enhancer and protector against infections, viruses, colds and flu, cancer and bone fractures, blood clots. Enhances liver and kidney function, takes care of cardiovascular and nervous system. Improves mood, blood circulation and helps to get luscious locks.

What you need:
♥  1/2 an orange
♥  a small piece of mango
♥  1 kiwi, peeled
♥  a slice of pineapple
♥  a handful of spinach (approx. 30g)
♥  filtered water or coconut water

 7. Mango & Orange Simplicity  

Why it's awesome: 

This is a super shot of vitamins A, C and potassium as well as many B vitamins and vitamin K.  It aids digestion and supports our eyesight, has great antioxidant and anti-inflammatory properties. Boost fertility, strengthens gums, takes care of whole cardiovascular system and guards away from cold, flu, depression, anxiety, mood swings and cancer. Oh, and it tastes uh-mazing!

What you need:
♥  1/2 an orange
♥  1/2 a ripe mango
♥  1 slice of pineapple or 1 kiwi
♥  filtered water

8. The Blueberry Breakfast Bliss

Why it's awesome: 

The perfect breakfast friend! It adds protein in hence stabilises blood sugar and helps control mood swings, depression, stress and PMS. Blueberry is an amazing superfood ranked as one of the top antioxidant rich foods. Packed with phytochemicals, blueberries have fantastic antiviral properties, suppress inflammation, help alleviate allergies, keep your eyes and brain healthy and young, improve memory, protect your blood vessels, fights urinary tract infections and diarrhea.

What you need:
♥  half a cup of fresh or frozen blueberries
♥  90 - 100g organic fat-free plain yogurt
♥  oat or almond milk

9. The Detoxifier and Skin Beautifier

Why it's awesome: 

Provides fantastic natural detox, flushes out toxins and excessive hormones from blood, digestive tract and liver. Supplies minerals and vitamins with antioxidant and immunity boosting properties. Helps clear acne and produce new tissue, including new healthy and beautiful skin. This is a serious beauty and health therapy drink!

What you need:
♥  a handful of spinach (approx. 30g)
♥  juice of 1 slice of lime and of 1 slice of lemon
♥  few pieces of raw peeled and thinly grated ginger
♥  Option A: 1/2 a green apple & 1/2 a pear
OR
♥  Option B: 1/2 a green apple & about 70g of diced mango, fresh or frozen
♥  coconut water or filtered water

10. The 'Vampire' Smoothie

Why it's awesome: 

Cleanses and heals liver, cleanses blood and helps produce new blood cells. This smoothie is a good dose of a variety of micronutrients, such as potassium, vitamin C, niacin, zinc, magnesium, iron, beta-carotene and phosphorus. It helps to clear skin, is a very powerful infection fighter and provides an amazing support to women during menstruation. Helps everyone who suffers from anaemia, dizziness, fatigue or hyperirritability. It is also an anti-grumpiness drink as the precious nutrients in this smoothie help you be calmer and happier!

What you need:
♥  1 medium carrot, washed, peeled and sliced
♥  1/2 an apple
♥  about 100g of boiled beetroot
♥  few pieces of raw peeled and thinly grated ginger (approx. 15g)
♥  filtered water or carrot juice

11. The Heart Loving Smoothie

Why it's awesome: 

A divine blend of multiple vitamins, minerals and antioxidants that enhances your immunity, wellbeing and your looks. A good friend in promoting healthy hair growth. And  may presumably contribute to life longevity! The little apricots that resemble the shape of a human heart is indeed the fruit that takes care of this vital organ. Somewhat a hint from mother nature!

What you need:
♥  1 medium carrot, washed, peeled and sliced
♥  about 60g of diced mango, fresh or frozen
♥  3 ripe apricots, stones removed
♥  a handful of strawberries
♥  filtered water

12. The Love Drink

Why it's awesome: 

Strengthens immunity and fights cold, flu and infections; promotes pH balance, cleanses kidneys, detoxifies, prevents blood clots, greatly improves skin complexion and.. is a libido booster! Enough said.

*Pro Tip:

To avoid bloating, always have melons separately from any other foods that take longer to digest. So have this smoothie on its own.

What you need:
♥  1 slice of ripe cantaloupe
♥  1 slice of ripe cantaloupe
♥  about 40-50g of diced mango, fresh or frozen
♥  few pieces of pineapple
♥  filtered water

13. The Pear & Orange Smoothie

Why it's awesome: 

A yummy multi-vitamin cocktail! This is another smoothie that naturally detoxifies your body, strengthens immune system and capillary walls and has powerful cancer-fighting and anti-aging compounds. As it has great antioxidant properties, it decreases the risk of all diseases caused by inflammation or excessive oxidative stress. This smoothie will also aid digestion, protect health of bones and joints and will help lower down cholesterol. It also boosts fertility in both men and women. Remember to always leave the skin on the pears to ensure you get those precious phytochemicals!

What you need:
♥  1/2 an orange
♥  1/2 a pear
♥  Option A: few pieces of pineapple and one small clementine/satsuma
OR
♥  Option B: about 70g of diced mango, fresh or frozen
♥  filtered water or coconut water

14. The Mango, Pear & Cantaloupe Smoothie

Why it's awesome: 

A smoothie from the fruit highest in vitamin A as beta-carotene. It has many excellent health benefits - aids digestion,  boosts immunity, protects heart muscle, reduces PMS symptoms, detoxifies and supplies great amount of antioxidants to help you keep going strong and have good eyesight and sharp brain. It helps get that glow and smooth acne or rash free skin. Helps get rid of dry flaky or excessively oily skin and promotes tissue healing and repair. The minerals it has, help maintain strong bones and teeth and healthy heart. A glass of deliciousness!

*Pro Tip:
To avoid bloating, always have melons separately from any other foods that take longer to digest. So have this smoothie on its own.

What you need:
♥  2 thin slices of cantaloupe
♥  1/2 a pear
♥  about 55-60g of diced mango, fresh or frozen
♥  filtered water

15. The Very Berry Smoothie

Why it's awesome: 

This super delicious smoothie may be called as a youth and strength elixir too! The micronutrients as well as vitamins and multiple minerals in strawberries and raspberries help you be healthy, look healthy and slow the effects of aging. Supports heart function, prevents urinary tract infections, promotes healthy memory.

What you need:
♥  about 5 strawberries
♥  1/2 a cup of raspberries, fresh or frozen
♥  about 70g of diced mango, fresh or frozen
♥  filtered water

16. The Peach & Nectarine Smoothie

Why it's awesome: 

This smoothie has not only an array of many vitamins, but also very valuable bioactive compounds. It has immune stimulating, cancer-preventative and anti-inflammatory properties, reduces bad cholesterol, supports healthy heart and kidney function and cleanses toxins. Especially great for ladies as it maintains healthy reproductive system and healthy menstrual cycle. It also improves skin tone and skin texture and slows down aging! 

What you need:
♥  5-6 strawberries medium carrot, washed, peeled and sliced
♥  1/2 a peach
♥  1/2 a nectarine
♥  90 - 100g organic fat-free plain yogurt
♥  filtered water

17. The Dessert Smoothie

Why it's awesome: 

This is the only smoothie with banana and I labelled it as 'dessert' as this is a fruit you need to limit when you want to slim down. The smoothie is nevertheless very healthy! It provides decent amounts of potassium beneficial for cardiovascular system, muscles and metabolism as well as vitamin B6, magnesium and a good range of other B vitamins. It promotes red blood cells formation, reduces inflammation helps manufacture antibodies that fight infections and chemicals that fight allergies. Helps treat asthma, arthritis, depression, anxiety, tingling sensation or numbness, cracks and sores on mouth or lips, impaired memory and hair loss. As many other smoothies, it has cancer fighting and skin improving substances. Tastes beyond yummy! 

What you need:
♥ 1 small banana
♥  7-8 strawberries
♥  about 70g of diced mango, fresh or frozen
♥  filtered water

P.S. And don't forget to drink simple filtered water!

High-Protein and Gluten-free Buckwheat Pancakes Recipe ❤

A perfect breakfast solution for those who are either watching weight, are gluten intolerant but still looking to maintain adequate fibre intake or are following high-protein diet for many different health reasons. These delicious pancakes have a smooth nutty taste and are quite easy to make too! If you never tried buckwheat before, I personally strongly recommend you give it a taste and chances are you fall in love with it! It goes very well with most vegetables (both raw or cooked) and even berries. It also is very weight-loss friendly and a healthy cocktail of fibre, magnesium, zinc, phosphorus, vitamin B6, niacin and folate.

INGREDIENTS:
♥ 80g of cooked buckwheat (preferably organic)
♥ 2 organic free range eggs
♥ Sprinkle of cinnamon
♥ Optional: 1/4 tsp of salt
♥ Optional: 2 tbsp of organic plain low-fat yogurt. If you don't eat dairy use oat cream like this one - http://tidd.ly/39dcb167
♥ 1 tsp of organic virgin olive oil

DIRECTIONS:
1. Combine all ingredients either in a food processor or in a chopper. Alternatively, in a bowl beat eggs with a fork and then combine with all remaining ingredients. Mix well.
2. Pre-heat a non-stick pan on a low heat. Add a teaspoon of olive oil and using a spatula spread it quickly over the pan
3. Now it's time to transfer mixture onto a pan! I use a tablespoon to form small pancakes, usually 1 tablespoon gives 1 pancake.
4. When the top of a pancake start to lose moisture (usually around after 4 minutes as we are frying on a very low heat), lift and quickly flip a pancake over. Leave for approximately another 2 minutes.
5. Serve with berries defrosted overnight.

Bon Appétit and have a wonderful day ahead!
Natalia

♥

Cinnamon Pancakes with Warm Apples - Wheat, Sugar and Dairy Free

It is a beautiful autumn season when apples are most delicious, sweet and flavoursome. I absolutely love the taste when apple meets cinnamon and that's why this is one of my favourite recipes! These little pancakes are wheat, sugar and dairy free and are high in protein and fibre. They will keep you full until lunch and are perfect for a healthy start of a long working day! Magnesium and vitamin B12 will also help keep those autumn blues away by improving your mood and keeping you calm and happy. Also these pancakes pose no threat to your figure and help lose excess weight.
So now you have no excuse not to try them! :)

INGREDIENTS:
♥ 2 free range eggs
♥ 2 tablespoons of either coconut cream (http://tidd.ly/e8723d4b) or, if you eat dairy, organic plain low fat or fat-free yogurt (http://tidd.ly/d340d454)
♥ 3 tablespoons of organic oat bran
♥ And here's a trick to get a delicious taste without adding sugar - 1/2 teaspoon of ground cinnamon (http://tidd.ly/2e62fc8a)

♥ Small organic apple of your choice or half a big one

DIRECTIONS:

♥ Core an apple and cut into 1-1.5 cm thick slices

♥ Put apple slices onto a pre-heated pan. Add 2 tablespoons of water, cover with a lid and leave on a low heat for 3 minutes. After that turn off the heat, but to keep apples warm leave them covered with the lid.

AND THE PANAKE MIXTURE:

♥ Beat eggs with a fork just to blend whites and yolks together

♥ Add yogurt, oat bran and ground cinnamon and mix them all together

♥ Pre-heat a non-stick pan on a low heat. Add a teaspoon of olive oil and using a spatula spread it quickly over the pan

♥ Now it's time to transfer mixture onto a pan! I use a tablespoon to form small pancakes, usually 1 tablespoon gives 1 pancake.
♥ When the top of a pancake start to lose moisture (usually around after 3 minutes as we are frying on a very low heat), lift and quickly flip a pancake over. Leave for approximately another 1.5 minutes.

Serve with warm soft apples which you can also sprinkle with cinnamon if you like! :)

Enjoy and be healthy!

Love,

Natalia xx