Banana Pancakes From the Paleo Kitchen

The more I get into healthy cooking, the more I love it! I have always been lazy to get up early on a Sunday to make a pile of pancakes for everyone. It just seemed like so much work, and all the mess later on.... uh. Recently, I found this recipe on one of my favourite websites for healthy recipes thedetoxinista.com . OMG!! I never knew that you could make sooo healthy and delicious pancakes for no time! Enjoy it !

Ingredients

for 4/5 pancakes (1 portion)

2x ripe bananas

1 egg

1/8 tblsp baking soda

* I also put some walnuts in although it was not in the original recipe. You can also play and add peanut butter,almond butter , raisins or cinnamon, according to your preferences. 

Instructions

Smash the bananas with a fork until they reach the state of almost smooth purée. Add the egg, baking soda and whatever else you would like and mix it well. Ingredients should be well blended.

Preheat the oven to about 180C. Place the mixture on a baking sheet. 1 - 1 1/2 spoon should be enough for one pancake. Make sure the pancakes do not "mingle" with each other. Bake until they look somewhat golden brownish.

* The baking paper I used did not have parchment so the pancakes stick to it at the end a little bit, so it might be a good idea to use baking sheet with parchment paper if you have.

These pancakes really do not need any sweetener since they get are super sweet anyway because of the fructose in the ripe bananas.

Indulge yourself ! :)


Reference: http://detoxinista.com/2012/01/paleo-pancakes/

Recipe# Veal with steamed vegetables

In this article I’m going to show you a main meal perfect for lunch or dinner. I personally enjoy it very much.
So here are the ingedients
1. Veal
2. Steamed vegetables: broccoli, cauliflower & carrots
3. Salad of carrots and fennel

*The Veal: There are a few ways to cook beef\veal, I’m not the perfect cook so I recommend to search in google on how to prepare a lean veal.
You can check this recipe which I found very delicious:
How to cook boneless veal
*The Garnish: the vegetables, cauliflower, carrots and are put for a short in boiling salted water, and then drained and steamed with a little butter.
*The Salad consists of grated\shredded carrots and a little fennel on top.

Nutrition facts (per 100gr) of all the ingredients.
Veal: 170 Calories, 22gr Protein, 0gr carbs, 6g fat
Good source of Vitamin B6, Vitamin B12

Broccoli: 35 Calories, 2gr Protein, 7gr Carbs, 0gr fat
low in Saturated Fat, and very low in Cholesterol and good source of Thiamin,  Calcium, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Riboflavin, Vitamin B6, Folate, Potassium and Manganese.

Cauliflower: 23 Calories, 2gr Protein, 4gr  Carbs, 0gr fat
again like broccoli low in fats and cholesterol . Good source of Thiamin,  Calcium, Iron, Magnesium and also of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Riboflavin, Vitamin B6, Folate, Potassium and Manganese.

Carrots: 35 Calories, 1gr Protein, 8gr Carbs, 0gr fat
Also are also a good source of Vitamin C, Vitamin B6, Folate, Pantothenic Acid, Iron, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin K and Manganese.

Ideas for Hydrating Summer Protein-full Meals

Since the summer has already begun with its full power this year, your organism starts to ask you to give it more hydration. Normally, at this time of the year, or at least at these temperatures, heavy meat, potato dishes are not on the top of your own menu list. So, here are some ideas for meals that are very hydrating and in the same time high in protein and filling to supplement your exercising efforts. 

Zucchini boats with (cottage) cheese (lunch idea)

1 Zucchini
2 Eggs
100 gr Cottage cheese
100 gr Greek yoghurt
Parsley and cheese to top up

Slice up the zucchini in two and boil it for 15 mins. When you take it out, remove the middle soft part to make space for the filling. Mix the eggs with the cottage cheese and yoghurt and fill in the zucchini boats. Spice up on your choice (Tip: Try not to use table salt ! ) and put in the oven. Bake until the filling starts turning yellow. Put a little bit of  (yellow) cheese on top and leave to bake for 5 - 10 more mins. Sprinkle parsley in top.

Nutrition facts

Zucchini contains a lot of water (95%!!) in it and it is very low in calories. So it will easily make you feel full with almost no fat. In general, zucchini is amazing to add to your diet so eat it more often! Egg, yoghurt and cheese will give you energy from good fats for the day as well as enough protein. Parsley is a great detoxifier and keeps your breath fresh.

Per 100 gr.
Zucchini:
16 calories, 10% protein, 87% carbs, and 3% fats
Cottage cheese:
98 calories, 73% protein, 15% carbs, and 12% fats
Greek yoghurt:
86.7 calories, 10% protein, 12% carbs, 54% fats

Hydrating Fruit salad (breakfast or dinner idea)

Grapes

Mango

150 gr Greek yoghurt

2 Walnuts 

Parsley

Basically, just pick up any two fruit that contain a lot of water: melon, watermelon, strawberries, etc. (Tip: Bananas are not favourites here). The energy here comes from the yoghurt and the walnuts.

Nutrition facts

Walnuts: Here is more nutrition info about the walnuts and another idea how to use them

Resources:
http://www.nutrition-and-you.com/zucchini.html
http://www2.ca.uky.edu/enri/pubs/enri129.pdf
http://nutritiondata.self.com/
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-greek-yogurt.html#b
http://en.wikipedia.org/wiki/Greek_yogurt

Nutrition of the Day, Recipe # 4

Let me share a really healty and easy to make snack which you can consume no matter if you are trying to gain or lose weight.

The meal consist of:

Curd (Cottage cheese)
Walnuts
Honey

Yes, it's that simple.
Take 100-150gr Curd , about 30gr Walnuts and 2 tea spoons Honey.
Break the walnuts into small pieces, put them in a cup along with the curd and the honey and mix up everything.
Here you go! You are ready to eat!

Now let me tell you more about the Curd and the Walnuts.

The Curd (cottage cheese)
Is a concentrate of milk protein - casein, albumin and globulin, contains about 20 amino acids, most of which are essential.

Cottage cheese diet will help you avoid the unpleasant feeling of hunger and at the same to time lose weight.
It is perfect for breakfast, as you will be sated until lunch, and at the same time will  not leave a feeling of heaviness in your stomach.

Nutrition values per 100gr : 117 calories, 5 g fat, 14g protein and 4 g carbohydrate.

Walnuts are rich in omega-3 fatty acids, vitamins (A, C, E, P and the group C), minerals (magnesium, iodine, copper, calcium, manganese, phosphorus, zinc, iron), high-quality protein with high content of amino acid tryptophan  and fiber.
Nutritional values ​​per 100 grams of walnuts: 654 calories, 65 g fat, 15 g protein and 14 g carbohydrate.

Moreover, the high content of omega-3 fatty acids makes walnuts indispensable in the fight against cardiovascular disease. You might have heard they are also called "brain food" again because of the omega-3 fatty acids and also because they stimulate brain activity and enegizes the body.
Walnuts also strenghten human bones.
However, if you are trying to lose weight you should know that this is high-calorie food and should not consume more than 30gr per day

The third ingredient - HONEY , I put honestly because I cannot eat curd straight. Many people including me just doesn't like the taste.
You can replace the honey and put a banana or\and some forest fruits.

Got hungry...
Stay strong!