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

Beetroot and Butter Beans Hummus

A purple makeover: beetroot and butter beans hummus! If you're looking for some new dip or snacks ideas or you're a little tired of your traditional hummus, try this purple dip of deliciousness - I'm sure you'll be hooked! It's also much lower in fat than the traditional hummus and it also tastes absolutely divine with no added salt. Clean, healthy and full of rich flavours it goes perfectly with sugar snap peas, carrots, cucumbers, radishes or as a spread on a wholegrain crispbread.

INGREDIENTS:
(makes approximately 2 small dip dishes as pictured) 

♥ 1/2 cup of grated or thinly sliced beets (raw is best, you can use lightly steamed, but avoid canned)
♥ 1/2 cup of cooked butter beans
♥ 1-2 teaspoons of tahini (depending on your personal preference)
♥ 1-2 garlic cloves (optional)
♥ 1 teaspoon of lemon juice (optional)

METHOD:

1.  Puree beets, butter beans, garlic and lemon juice until smooth. If needed, add a tablespoon of filtered water or more lemon juice to ease the process.
2.  Add tahini and stir thoroughly. 

WHY BEETROOT? 

♥ Good source of potassium, folate (vitamin B9) and vitamin C
♥ Helps clear blood of stress and sex hormones, thus helping fight anxiety and improving your weight loss and sleep
♥ Thins the bile, detoxifies the liver and enhances liver function
♥ Helps eliminate cravings for high fat or deep-fried foods
♥ Helps treat high blood pressure, fatty liver and high blood cholesterol
♥ Decreases risk of developing heart disease and heart attack
♥ Provides good support to women during menstruation
♥ Improves skin complexion
♥ Contains phytochemicals that have potent anti-oxidant, anti-cancer, anti-tumor and anti-inflammatory properties
♥ Improves digestion helping deal with constipation and IBS

* As beetroot is rich in oxalate, please ensure you have an adequate calcium intake.
** If you suffered from or are prone to calcium oxalate kidney stones, please consult your doctor before introducing beetoot into your diet.

Delicious and Healthy Granola Bars ♥

By far the best recipe I've tried! I started making these granola bars as a healthy snack that is high in fibre and is free from trans fats and refined gunk. Turns out with time I became so advanced at making these yummy bars, that they may well become your next healthy dessert alternative! Here's the ingredients list and the method that will make you say: "Mmmmm!"...

I'll also share with you a secret how to make your granola bars either crunchy or soft and chewy depending on you like.

PHOTOS OF DRY & CRUNCHY GRANOLA BARS

PHOTOS OF SOFT & CHEWY GRANOLA BARS

 INGREDIENTS:
(Makes approx. 16 bars) 

♥

♥ 70g organic unsalted butter (or 3 tablespoons of coconut butter for vegan version)
♥ 115g organic rolled oats ground to a flour texture
♥ 150g organic whole rolled oats
♥ 100g whole hazelnuts
♥ 260g mashed ripe bananas (roughly equals 2 medium and 1 large bananas)
♥ 100g organic prunes and dried apricots
♥ 30g honey or 50g brown sugar (or 1,5 tbsp of stevia for a version much lower in sugar)
♥ 1/4 tsp vanilla powder
♥ 1 tsp ground cinnamon

1 tsp vanilla powder

DIRECTIONS:

1. Preheat the oven to 180°C degrees.

2. In a chopper or food processor blitz 115g of rolled oats until flour texture. Transfer ground oats to a large bowl, add ground vanilla, cinnamon and stevia. (I normally go for stevia to keep my blood sugar level under control). Take time to mix everything well.


3. Add chopped dried fruit, crushed nuts and whole rolled oats. Mix well.

4. In a food processor, chopper or blender puree bananas with coconut butter if you're using one.

5. If you're using dairy butter, then at this point put butter onto an oven-safe bowl or baking tray and place it into the oven for approximately 2 minutes until the butter melts. (skip this step if you are using coconut butter)

6. While your butter is melting, take a large spoon and start mixing banana puree with the dry ingredients in your large bowl. 

7. If using dairy butter, take out the melted butter and stir it in your mixture. Stir everything thoroughly.

8.  Time to choose your granola texture!
FOR DRY & CRUNCHY GRANOLA BARS:

If you want your granola bars to be crunchy, take non-stick baking paper and line a baking tray with it. Transfer the mixture onto the baking paper and with your clean hands form a log. Mine is usually about 21 cm long and 9,5 cm wide and 2,5 cm high. But you can make it as long, wide and thick as you like. After all these are your bars! ;)

FOR SOFT & CHEWY GRANOLA BARS:

If you want your granola to be almost like a pie, take a silicone bread loaf mould, transfer the mixture into it and even out the top with a back of a tablespoon.

9. Bake for 20-25 minutes until light golden. If you prefer DRY & CRUNCHY granola bars, bake for 30 minutes.

10.  
FOR DRY & CRUNCHY GRANOLA BARS:
Take your log out of the oven and while it's on the tray cut it into bars using a sharp knife. Leave to cool before removing.
FOR SOFT & CHEWY GRANOLA BARS: 
Take out your bread mould and allow to cool on baking or greaseproof paper for at least 15 minutes. Transfer onto a chopping board and using a sharp knife cut into bars.

11. For longer life, store granola bars refrigerated in an airtight container.

ENJOY! xx

♥

♥

INGREDIENTS:
♥ 80g of cooked buckwheat (preferably organic)
♥ 2 organic free range eggs
♥ Sprinkle of cinnamon
♥ Optional: 1/4 tsp of salt - See more at: http://nataliasfruitycorner.blogspot.co.uk/search/label/Healthy%20Recipes#sthash.boi03BLi.dpuf

INGREDIENTS:
♥ 80g of cooked buckwheat (preferably organic)
♥ 2 organic free range eggs
♥ Sprinkle of cinnamon
♥ Optional: 1/4 tsp of salt - See more at: http://nataliasfruitycorner.blogspot.co.uk/search/label/Healthy%20Recipes#sthash.boi03BLi.dpuf

INGREDIENTS:
♥ 80g of cooked buckwheat (preferably organic)
♥ 2 organic free range eggs
♥ Sprinkle of cinnamon
♥ Optional: 1/4 tsp of salt - See more at: http://nataliasfruitycorner.blogspot.co.uk/search/label/Healthy%20Recipes#sthash.boi03BLi.dpuf

INGREDIENTS:
♥ 80g of cooked buckwheat (preferably organic)
♥ 2 organic free range eggs
♥ Sprinkle of cinnamon
♥ Optional: 1/4 tsp of salt - See more at: http://nataliasfruitycorner.blogspot.co.uk/search/label/Healthy%20Recipes#sthash.boi03BLi.dpuf

INGREDIENTS:
♥ 80g of cooked buckwheat (preferably organic)
♥ 2 organic free range eggs
♥ Sprinkle of cinnamon
♥ Optional: 1/4 tsp of salt - See more at: http://nataliasfruitycorner.blogspot.co.uk/search/label/Healthy%20Recipes#sthash.boi03BLi.dpuf

INGREDIENTS:
♥ 80g of cooked buckwheat (preferably organic)
♥ 2 organic free range eggs
♥ Sprinkle of cinnamon
♥ Optional: 1/4 tsp of salt - See more at: http://nataliasfruitycorner.blogspot.co.uk/search/label/Healthy%20Recipes#sthash.boi03BLi.dpuf

Vegan Peanut Butter Rum Balls a.k.a Chocolate Little Snowball Cakes

No Christmas or New Year's Eve table goes without a delicious dessert. This year I upgraded my family's all time favorite dessert to a healthier level  - less sugar, saturated fats, refined grains but still keeping the taste rich and festive. And it's vegan!

This cake has a funny name with Russians - a "potato" cake. It used to be a very popular and somewhat posh dessert in USSR.  I still remember a morning at the cafe when I was 5 and my mom bought it to me the first time. My taste buds literally dancing! :) I first surprised my parents by making a traditional version of "potato" cakes when I was 18 and since then all my family requests them for special occasions, like birthdays, Easter, New Year's Eve and so on. By now, I know just how explosive the ingredients combination is for our body, so I was pondering how to replace those ingredients with something more healthy. The result was welcomed with approval, so here's a recipe to surprise your loved ones! ;)

I must only remind that although it is a healthier version, this still is a dessert and so should be enjoyed only occasionally to keep your weight and health in tip top condition! ;)

INGREDIENTS:
(Makes 11 small balls):

♥ 170g of organic rolled oats finely ground in a coffee grinder or chopper to make them almost flour-like
♥ 50 ml organic oat milk
♥ 70g organic smooth peanut butter
♥ 1/2 cup agave nectar or honey
♥ 3 heaped tablespoons (or more depending on your to taste) of organic cocoa powder or you can melt 50g of 70% cocoa dark chocolate, which is what I did for the cakes pictured
♥ 1 tablespoon of almond extract
♥ 1 tablespoon of rum or cognac (skip if kids will eat these cakes too)
♥ 1 teaspoon vanilla powder
♥ Handful of organic dessicated coconut
♥ Half small banana sliced crosswise into 1.5 cm thick little coins

DIRECTIONS:

1. In a large bowl combine ground oats with vanilla powder and mix them well with a large table spoon.
2. Add agave nectar (or honey), almond extract, rum (or cognac) and mix well.
3. Stir in peanut butter and melted chocolate. This is the time to act quickly - mix in the ingredients well while the chocolate is still runny.
4. To finish up. I find that kneading with my bare (and of course clean!) hands. ;)
4. If the mixture is too dry, add a little bit of oats milk. If the mixture is too runny, don't worry - it will solidify a bit after some time.
5. Take 3 separate clean plates: 1st for dessicated coconut, 2nd for formed round balls and 3rd where these balls will go after being covered in coconut flakes (alternatively and airtight container is good too as it will keep them fresh longer).
6. Start forming cakes! :) I start with warming up the mixture in my hands to make a flat piece almost like for a cookie. I then take 1 banana coin, put it in the middle and roll the mixture into a round ball.
Once all your balls are ready, start rolling them in coconut and press them lightly to get coconut flakes stick better.
7. Refrigerate your ready cakes for a least 3 hours. If you can refrigerate them overnight, this is even better as they will soak in the flavors to the maximum.

Happy Holidays! ♥

Immunity-Boosting Super-Healthy Cranberry Smoothie Recipe

This is a very simple smoothie recipe from seasonal fruit and berries which gives a very powerful immune system boost! It provides a mighty dose of vitamin C, beta-carotene, flavonoids, water and fibre - all of those work to strengthen your immunity, fight viral infections and decrease inflammation. It also gives a mild cleanse helping your body flush out toxins.

Another benefit is that this super smart and healthy smoothie gives you almost an instant relief from unpleasant cold or flu symptoms. Plus, it's drinkable, so no suffering if you have a very low appetite!

And of course, this smoothie will also help you bypass cold and flu season!

INGREDIENTS:
♥  60g cranberries
♥ 1/2 large or 1 whole medium persimmon
♥ 1 medium grapefruit
♥ 250ml water

Needless to say, it is delicious too!
Hope you enjoy and stay healthy this winter!

Hugs,
Natalia xx

Vegan Creamy Courgette, Cauliflower & Mushroom Soup

As days are getting shorter and colder, winds stronger and winter season is just round the corner, you cannot beat a good hearty warming soup! I have been obsessed with this one lately and there's nothing not to love about it - it is delicious, full of goodness, and is easy to make! Moreover, unlike many winter-warmers, this soup is absolutely harmless for your figure. What's more - it will even aid fat burning!

INGREDIENTS:
(Makes 7 portions)
♥ 1 cauliflower head
♥ 2 large courgettes
♥ 1 large leek (around 200g weight)
♥ 250g mushrooms
♥ 3 garlic cloves
♥ Ground black pepper
♥ 2 bay leaves
♥ Oregano
♥ Parsley
♥ Turmeric
♥ 1 tablespoon of fresh, dried or frozen dill
♥ Optional: sea salt to taste
♥ Optional: 1 tablespoon of organic vegan bouillon powder and skip adding extra sea salt

DIRECTIONS:
1. Cut cauliflower into large chunks and simmer for 15 minutes in 1 litre of water. It does not need to become too soft and fall apart - just a slightly soft is right what is needed. Here's an illustration for you:

Don't drain the water in which the cauliflower was boiled.
 
2. Slice courgettes, mushrooms and leeks and put them all into a frying pan (or into two separate pans if one does not fit everything). Add 4 tablespoons of filtered water, cover with a lid and stew for 4 minutes until vegetables start becoming soft. Then remove the lid, add a tablespoon of olive oil and sliced garlic and stir fry for 2 minutes.

3. Start liquidising and I like to do it in stages. Take a hand blender and carefully covering the open top of a saucepan start blending cauliflower. Then add courgettes and blend. Finally add mushrooms, leeks and garlic and blend. Stir all ingredients well with a long handle wooden spoon.

4. Add spices and herbs. Simmer for 7 minutes on low heat.

Serve on its own or as a starter.
Goes well with beans or stirred-in tablespoon of hummus.
If you eat fish, try pairing this soup with tuna. If you are non-vegetarian - try it with chicken breast.

Enjoy! xx

Delicious Vegan Kale Pesto Recipes

I love the idea of pesto, but I absolutely cannot approve just how much salt, or oil is poured onto the mixture of commercial products. Some of them have some other strange ingredients added and I wouldn't risk eating such product on a daily basis.

So I came up with an idea that is both healthy, delicious and well-balanced and takes no time to prepare! It is perfect for mixing it up with your pasta, salad or even add less olive oil and use it as a toast topping!

Here are my favorite two varieties:

Here's what you'll need for CASHEW based pesto:

♥ Organic Kale - 200g (I just get a large packet and use it all)

♥ Cashew Nuts that are raw, unsalted, non-roasted and preferably organic - 90-100g (or less if you like!)

♥ Organic Virgin Olive Oil - 2-3 table spoons. You can definitely play around with it and use little less if you want to make a spread for toast.

♥ Fresh Basil leaves - I use about a half from the whole living basil pot I buy from supermarket (wish I had a garden to grow my own basil! sigh... :) )

♥ Freshly squeezed juice from either a half or quarter of fresh lemon

♥ Sea Salt - half a table spoon

♥ Ground Black Pepper - to taste

After you washed all leaves and kale, put all ingredients in a chopper or a food processor, and chop until the desired smoothness. If little more moisture needed just add lemon juice or water! ;)

And Voilá!

Serve with wholemeal organic pasta (cooked al dente), wholemeal pitta bread or a salad. 

And for MACADAMIA based pesto everything is the same BUT FOR:

♥ Macadamia Nuts that are raw and unsalted - 90-100g or less if you like

♥ Freshly squeezed juice from half a Lime instead of Lemon

♥ I also like to add some fresh dill to the mixture - just a few grams will suffice

Perfect with organic German rye bread... ❤

A DELICIOUS DIP VERSION:

This one is actually a raw organic spinach based dip (which again can be perfectly made of kale, so it's entirely up to you!:)) with cashew nuts, lemon juice and sea salt. For this variation just add slightly less olive oil and voila!

Enjoy your food and be healthy!

With Love,

Natalia xx

Perfect Morning Wake-Up Smoothie! Hello Sunshine, Au Revoir Coffee!

Some of you may know that I am not a fan of cleansing diets or strict detox regimes as these can cause great complications on your health an put your body under unnecessary stress. So instead I suggest a mild and natural way that purifies your blood, strengthens your liver and promotes healthy digestion - nourishing smoothies and fresh vegetables salads high in fibre vitamins and minerals.

I want to share with you several recipes that me and my family love, so that you can pick and chose which ones you like best.  ❤   

Why it is good for you:

I love this morning smoothie for its waking-up, hydrating, invigorating and refreshing properties! It does it job so well, you'll forget about your morning coffee. ;)

      ♥ It strengthens your stomach lining and cleanses your digestive tract too.

      ♥ It is also perfect if you have a sore throat and it greatly boosts your immunity to keep those colds and flu away!
      ♥ This smoothie does not spike your sugar level (therefore doesn't make you tired or sleepy!), but at the same time being rich in fibre, vitamin C and beta-carotene (when adding carrots), water and potassium it kick starts all processes in your body to get you ready for the day!

Ingredients:

      ♥ 1/2 large green apple
      ♥ 1 tablespoon of fresh peeled ginger
      ♥ Optional: 1 heaped tablespoon of kale
      ♥ Either half a pear or 1 kiwi or few slices of any citrus fruit or any berries of your choice -  Whatever your heart desires on that particular day! :) If you suffer from stomach problems, add a half of a medium size banana.
      ♥ Filtered water to fill in your glass in between the fruit pieces
      ♥ Blend everything in your smoothie / milkshake maker for about 10-15 seconds. Shake well and enjoy!

Or a second option:

Another variation of this smoothie is to add carrots and kiwi. 
When you add carrots, slice them into small bits so that the blades of your drinks maker can go through them easier. ;)
 

As always remember - add citrus fruit if your stomach can tolerate them, otherwise if you have a sensitive stomach - add half of a medium size banana. ;)

With Love,
Natalia xx

Easy Vegan Cream of Mushroom Soup

Another perfect warming soup - easy and quick to prepare, incredibly creamy and delicious... Here's to your good health and slim waistline!

Loving the soup season!

WHAT YOU NEED:

♥ 1 medium head of cauliflower
♥ 1 medium white onion
♥ 250g of white mushrooms
♥ approx. 480 g of unsweetened almond drink
♥ 1 tablespoon of extra-virgin olive oil
♥ Sea salt and ground black pepper to taste
♥ 1/2 tablespoon of dried thyme
♥ 1/2 tablespoon of dried basil

OPTIONAL:

♥ 3-4 minced cloves of garlic
♥ Any other herbs and spices to taste - parsley, nutmeg, oregano, coriander or mint

SERVE WITH:

♥ Spoonful of sunflower of pumpkin seeds
♥ Fresh dill
♥ Wholegrain oatcakes or wholemeal bread with bran (Ezekiel is great too)
♥ IF YOU ARE NOT VEGAN OR VEGETARIAN - Serve with grilled chicken fillet ;)

Choose as many organic ingredients as possible.

DIRECTIONS:

1. Put cauliflower florets into a saucepan with unsweetened almond drink. Add pepper, cover with a lid, and boil for 5-7 minutes over medium heat.

2. In the meantime, put diced onion and mushrooms onto a frying pan and stir fry in a little amount of olive oil for about 5 minutes until onion and mushroom begin to change it colour into golden and become softer. Stir them regularly.

3. Transfer onions and mushrooms into a saucepan with cauliflower. Take a hand blender and puree the ingredients until smooth. (Helpful Tip: To avoid spills always keep the blender below the liquid level. As a safety net, keep your hand palm down on top of the saucepan.)

4. Add the remaining spices and herbs, and simmer for 8 minutes until thickened.

❤ BENEFITS:

Fibre, vitamin C, vitamin K, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, folate (vitamin B9), vitamin D, manganese, potassium, phosphorus, copper, selenium and even some protein.

Sunflower seeds also contribute with monounsaturated and polyunsaturated fats, non-heme iron, magnesium, zinc, sulphur and vitamin E.

Be healthy and enjoy losing weight in a delicious way!

With Love,

Natalia xx

Vegan Cream of Broccoli Soup with Cannellini Beans

Here's a cream soup recipe to warm you up and boost your immunity and vitality! Takes no time and is super delicious!

WHAT YOU NEED:

♥ 1 bunch of broccoli
♥ 1 large white onion or 1/2 leek
♥ 300-350g of Canellini beans (alternatively, butter beans will do as well)
♥ 500ml of boiled water
♥ 2 bay leaves
♥ 1/4 teaspoon ground pepper
♥ Sea salt and ground black pepper to taste

OPTIONAL INGREDIENTS:

♥ 3-4 cloves of garlic
♥ nutmeg or majoram
♥ thyme
♥ 30g of peanuts or cashew nuts
♥ fresh or frozen dill to serve (pictured)
 Choose as many organic ingredients as possible.

PREPARATION:

1. Soak dry beans in a filtered water overnight. Drain and rinse. Add filtered water and bay leaves and boil for 1 - 1 1/4 hours in amount of water twice the volume of beans. Scoop of any foam. The longer you soak beans, the shorter the cooking time. Once beans are ready, take out the bay leaves, but don't drain the beans. Just cover them with a lid until other ingredients are ready.

* If you're short of time - use cannellini beans that are already prepared. Some grocery shops sell organic ones. ;) 

2. In the meantime, put broccoli florets into a frying pan, add a 4 tablespoons of filtered water, cover with a lid and leave for 5 minutes until slightly tender.

3. Put chopped onion/leeks onto another  a frying pan and stir fry in a little amount of olive oil until just slightly golden. 

4. Now transfer broccoli and onion/leeks into a saucepan with cannelloni beans. 

5. Take a hand blender and puree everything carefully until smooth. 

6. Add herbs and pepper to taste.

7. Simmer for 5-7 minutes.

8. Enjoy with organic wholemeal toast, wholegrain oatcakes, or lean protein products.

*** serve with 30g of stilton cheese if you are lacto or lacto-ovo-vegetarian.

❤ BENEFITS:

Calcium, non-heme iron, potassium, phosphorus, magnesium, manganese, selenium, zinc, β-carotene, vitamin C, riboflavin, vitamin B6, folate (vitamin B9), vitamin K, fibre, protein. This mighty soup has anti-oxidant, anti-aging, detoxing as well as flu/cold and cancer fighting properties. And of course - it promotes healthy weight loss!

With Love,

Natalia xx

Homemade Hummus with Garden Peas

Bored of your ordinary hummus? Try this simple delicious makeover by adding garden peas to your standard hummus ingredients.
 

PREPARATION:

♥ Soak dry chickpeas in a filtered water overnight. Boil for 40 minutes - 1 hour in amount of water twice the volume of chickpeas. The longer you soak chickpeas, the shorter the cooking time. Drain chickpeas and let them cool down.

♥ Put frozen garden peas into a big mug and leave them in the fridge overnight (OR add warm (not hot!) filtered water for about 15 minutes and then drain).

♥ Mix cooked chickpeas with green peas in 1:1 or 1:2 proportion (depends on your preference)

I took about 200g of garden peas and 300g of chickpeas to share hummus with a family.

♥ Add two tablespoons of extra virgin olive oil. Blend everything together in a blender. As you are blending ingredients, add filtered water by tablespoons as often as necessary to make blending easier. The longer you blend, the smoother is the hummus. I prefer it semi-smooth :)

♥ Add a little bit of salt (not more than 1 tablespoon as hummus is already very flavorsome) and a quarter of teapoon of black pepper. All done!

OPTIONAL:

♥ 1-2 garlic cloves

♥ 1/2 - 1 tablespoon of fresh lemon juice

♥ 3-4 tablespoons of tahini or almond nut butter

♥ 1 teaspoon of caraway seeds

SERVE WITH:

        ♥ Wholemeal bread and organic

        ♥ Wholegrain oatcakes or crispbread

                           AND

        ♥ Sliced raw vegetables like tomatoes, cucumbers, carrots, lettuce or any other raw vegetables you like.

❤ BENEFITS:

Healthy and easy dip idea for a whole family! Great for any time of the day and any occasion. You can even take it with your for lunch to work in a small clip lock box. It is also perfect for everyone who wants to lose weight, promote digestive wellness and lower cholesterol!

 

Such hummus is rich in protein, fibre, beta-carotene, thiamin (vitamin B1), vitamin C, vitamin K, folate (vitamin B9), niacin (vitamin B3), none-heme iron, magnesium, manganese, zinc, phosphorus, selenium and potassium. It is also a source of riboflavin, vitamin B6, pantothenic acid (vitamin B5), vitamin E and monounsaturated fats.

Easy breakfast or snack for kids (or for yourself) in 5 minutes - Warm Fruit Sandwiches

If your kids love fruit or if you feel like heaving a light breakfast, and you are short of time - this option is for you!

BENEFITS:

♥ Plenty of dietary fibre and complex carbohydrates that

• help feel full longer
• increase physical stamina
• promote mental alertness
• help with weight control*
• keep gastrointestinal tract clean.

♥ Potassium for vitality, optimal water balance and functioning of organs and muscles. Speeds up all processes in the body.

♥ Magnesium for formation of bones, teeth and proper functioning of nervous and muscular systems. It promotes good mood and healthy metabolism.

♥ Calcium and Phosphorus for healthy growth in children, strong teeth and bones, proper muscle contraction and nerve signals transmission, optimal fat metabolism and healthy weight control.

♥ Manganese for formation of bones, skin (collagen formation), healthy metabolism and immunity.

♥ Chromium for healthy sugar level control in blood.

♥ Vitamin B6  for good mood (helps produce serotonin), immunity and healthy metabolism and healthy heart.

♥ Vitamin C for healthy growth, tissue repair, stamina and it fights again free-radicals and infections.

♥ Easy and quick to prepare

    ♥ Delicious - your kids WILL love it!

PREPARATION:

    ♥ Wholegrain bread (preferably with bran) from integral/wholemeal flour) something like this:

If you can get organic bread - fantastic!
Sprouted bread is particularly beneficial (e.g. Essene/Ezekiel bread).

     

     ♥ Slice organic apple and banana
     ♥ Put sandwich on top (not inside) of toaster to serve warm sandwiches :)
     ♥ Sprinkle cinnamon on top of apples for a delicious flavour!

  

SERVE WITH:

♥ Glass of warm organic semi-skimmed milk for kids to maintain healthy growth
♥ Warm almond drink or oat drink if your kid is lactose intolerant (preferably unsweetened)
♥ Small pot of organic low-fat plain yogurt 
♥ Vegan option: Spoonful of organic sugar-free low-salt peanut butter or almond butter
♥ You can also alternate between wholemeal bread and organic wholegrain oatcakes (wheat-free).

*Skip the banana if you are trying to lose weight. Bananas are OK though in moderate quantities if you are maintaining your weight.

Enjoy!
Love,
Natalia xx 

Healthy Winter Warmer: Broad Beans, Cauliflower and Broccoli Mash Recipe

In this cold weather the last thing you want is a cold meal that chills you even more!

Here's what I suggest as a warming meal - a finger-licking green bean, cauliflower and broccoli mash.

It's very easy and quick to prepare, very kind to your stomach and soothes it's lining (which is especially important for those who suffer from gastritis or heartburn or consumes foods that irritate stomach lining, e.g. vinegar, citrus fruit, tomatoes and all tomato based sauces, coffee or spices like chilli or curry).

It is high in fibre, beta-carotene, vitamin B6, vitamin C, vitamin E, vitamin K, vitamin U, pantothenic acid, folate, riboflavin, potassium, manganese, phosphorus, magnesium, iron and calcium. And of course it won't make you put on any pounds as it right on the contrary promotes a healthy weight loss.

How's that for a health boosting potion that makes your waistline smaller! Potato mash is clearly lagging behind!

INGREDIENTS:
♥ 300g lightly steamed cauliflower
♥ 300g lightly steamed broccoli
♥ 300g baby broad beans (also known as fava beans, bell beans, field bean or tic bean
♥ 1 medium trimmed leek
♥ Fresh spring onions or chives
♥ 1/2 tsp organic virgin olive oil
♥ Sea salt
♥ Optional: 1-2 cloves of garlic

DIRECTIONS:
1. Defrost broad beans for 3 hours at room temperature of overnight.
2. Lightly stir fry chopped leek in a little amount of olive oil.
2. At the same time put cauliflower and broccoli into a saucepan and add around 150 ml of filtered water. Cover with a lid and let the steam soften the vegetables for around 4 minutes. After this time, add broad beans on top and leave covered with a lid for another 4 minutes on medium heat.
3. Add garlic and leak and blend everything together until smooth.
4. Add just a little sea salt and mix the mash with a wooden spoon.
5. Serve with freshly chopped chives, spring onions or dill.

If you want to have the mash warmed up - just put it into a microwave for 2 minutes or in a pan with a couple of tablespoons of warm water.

Enjoy!

Love,
Natalia xx

Simple Vegan Banana & Oat Cookies [High-Fibre, Low-Fat, Wheat-Free, Refined Sugar-Free]

Great as a morning nibble for you and your little angels (i.e. your kids! :))) )

INGREDIENTS: 
♥ 2 medium ripe bananas
♥ 1 mug of oats
♥ Dried fruit and seeds to taste
♥ Organic ground cinnamon or ground vanilla powder 
♥ Organic coconut butter to brush the pan you'll be cooking with

DIRECTIONS:
STEP 1: Preheat the oven to 190C.
STEP 2: Puree bananas with a hand blender or chopper. Add dried fruit of your choice and blend lightly. Chopping dried fruit with a knife works just as well!
STEP 3: Stir in oats, seeds and either ground cinnamon or vanilla powder and mix everything well.
STEP 4: Grease your baking tray with coconut butter. Then using a tablespoon and your clean hands, form little flat cookies and put them one by one onto the baking tray.  Turn down the oven temperature to 180C and bake for 12 minutes.
STEP 5: Let them cool down on a plate and ENJOY!

And here's a picture of my favorite version made of dried figs and desiccated coconut:

With love,
Natalia xx