So, yesterday I was in a hurry and I figured, I'll make a smoothie before I go! I grabbed the blender and I look into the refrigerator, for some food. Why I made a smoothie? Because it is easy to make and very healthy. Blueberries have a lof of positive health benefits such as they have vitamin K, manganese, vitamin C and a lot of fiber.

Well, how doesn't like berries? This time, we are going to make a berry juice.

As we mentioned before strawberries have lots of health benefits and so does the lemon water. So let's combine both into a healthy drink which is good for hydration.

Let's make a sweet beige banana smoothie. Smoothies are a good breakfast meal because they are healthy and easy to make. You only need 10 minutes to prepare one.

Ingredients:
- 1 banana
- 1 tablespoon mixed dried fruits (you can use for example raisins, cashews or dates)
- 1 teaspoon cinnamon
- 1 teaspoon turmeric
- 1 cup rice quinoa milk
- 1 tablespoon sheets of nettle

Serves: 2

Preparation:
Mix all above ingredients in a blender. Blend until you get the desired texture.

Why are bananas good for us?
Bananas are good for our skin and make it smoother. They also make you smarter, improve your mood and reduce PMS symptoms. Bananas are officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke. You can read more about health benefits of bananas here.

Share your favorite banana recipe with us.
And enjoy!

Hello, dear readers!

Today I will write about that food who have a bad reputation but for no reason. I choose this topic because there is a lot of discussions about wich food shouldn't be eaten more than once a week, but then the next time we check the TV or papers that food which was considered bad for you is suddenly good for you.


1. Peanut butter
They said that peanut butter is fattening. Just one tablespoon of peanut butter (90 calories) a day will be enough. At the end of the day, it all comes down that you balance the calories. Besides peanut butter is full of protein and folate (a B vitamin wich helps develop new cells).

2. Eggs
Is a source of dietary cholesterol. Back in the days, they used to believe that this cholesterol is the cause of high blood cholesterol, but now scientist found out that saturated fats and trans fats are the main cause for causing higher blood cholesterol.

3. Coffee
Coffee may reduce the risk of dementia, diabetes, and liver cancer. That you will get most benefits of coffee you should drink at least 3 cups a day. But if coffee makes you jittery you should only have one. Women who are pregnant should also cut back the intake of caffeine.

4. Nuts
Nuts have fats but they are the good, heart-healthy kinds. Pistachios are rich in lutein, an antioxidant wich helps to keep our eyes healthy; almond is rich in vitamin E and walnuts are rich in omega-3 fats which are healthy for our heart. Just be careful of the intake you have of these nuts (because of the calories).

5. Chocolate
Drak chocolate is the best for us. It contains flavanols, antioxidant that which is good for our cardiovascular health. It can also reduce stress hormones including cortisol. Just be sure that you count your calories if you don't want to gain weight.


We came to an end of this topic. I think that all food should be eaten in moderation because that way will be more healthy than if we denied food that is considered unhealthy. What did you think about this article? Comment, like and subscribe :)

I was making a dessert named Energy balls with coconut flour and the only ingredient missing was almond butter. I decided I'm going to use coconut oil instead of almond butter. They were good, but they were too oily. So, I decided that I'm going to make a homemade raw almond butter, which is almost the same as the peanut butter. You can do it yourself and it is healthier than the one you buy in a store. It is easy to make and it takes only 10 minutes.

Ingredients:

• 300g peeled soaked almonds
• ½  spoon of honey
• 1 spoon of salt

Preparation:

1. Preheat the oven to 190°C. Take the baking tray and arrange almonds on the tray. Put them into the oven.

2. Bake for 10 minutes. During the baking mix them. Take them out and let them cool.

3. Put the almonds in the blender and mix them until you get a smooth mixture.

4. Add a ½  spoon of honey and 1 spoon of salt. Mix it again.

5. Put butter in a jar and store it in the refrigerator.



This tasty butter has a lot of vitamin E and it is the source of dietary fiber, is an antioxidant, and it contains magnesium and zinc (which are important for health, beauty, vitality, life energy and preventing the aging process). So many positive health benefits in one jar! You can use it in desserts, as a breakfast meal with vegetarian, vegan or gluten-free bread and you can also use it in smoothies. I hope you liked the article and that you will enjoy in the preparation of almond butter.

 Have a beautiful day!

I have been using dry dates for a while now. It is wonderful how they can make every smoothie extra sweet. You don't need to add any sugar or honey and dates have a lot of health benefits!


Health benefits of dates: 
- high of natural sugars, dates are perfect energy boosters,
- they help reduce depression,
- improve digestion,
- help us to sleep better,
- help to strengthen bones because of the high amount of minerals.

Ingredients:
- 2 oranges
- 1 banana
- 3-5 dry dates
- 10-15 almonds

Preparation:
Squeeze the juice from the oranges. Mix all ingredients in a blender. Blend until smooth.

Have a sweet day ;)

It is almost summer and it is perfect time for a summer like smoothie :)

Before we go to our smoothie let's reveal 5 health benefits of strawberries:
- can reduce the risk of a heart attack
- help reduce blood pressure
- reduce diabetic complications by eating 37 strawberries per day
- vitamin B9 (folate) can help with depression
- perfect for burning stored fat because they contain anthocyanins.

As you can see strawberries are good for our health, so add them on your menu more often.


Ingredients for smoothie:

- banana
- 8-12 strawberries
- half cup of oats
- one spoon of coconut flakes
- cup of water


Preparation: 

Mix all ingredients in a blender. Blend until smooth.


Have a good start of the week :)

Cashews are one of my favorite nuts and they go so well with bananas.

According to studies, cashews are rich in copper, phosphorus, manganese, magnesium and zinc.



Ingredients:
- 2 bananas
- 1 tablespoon of coconut flakes
- 10-15 cashews
- 1/2 cup of oats
- 1 cup of water
- one teaspoon of honey



The recommended daily intake of nuts is approximately 40 grams so don't go overboard with nuts.



Serves: 1

Preparation:

Boil water and pour it over the oats.

Combine all ingredients in a blender.

Blend until smooth.

Pour it into a glass.

If you like you can chop few cashews and add them to the smoothie.




Have a great breakfast!

Hello, dear readers!

Today I will show you how to make a berry smoothie.

Ingridients
500 g strawberries
200 g blueberries

Serves: 1

Preparation:
First clean the strawberries and wash the blueberries.

Cut the strawberries and put them in the blender together with blueberries.

And ta-da you have a delicious smoothie.

*You can add to this smoothie a tbsp of honey or milk.





This smoothie is good when you want something to eat and you don't have a lot of time. Besides, it's very healthy and good.

I hope you like the recipe. :)

This is a very simple recipe.

We will not use any flower, milk or sugar. So you can eat a lot of them and you don't have to worry about your weight.

Ingredients:

- 2 bananas
- 10 dry dates
- 2 spoons of cocoa powder
- 1 cup of oats
- 1 cup of water
- 5 pieces of dark chocolate (optional)

The dry dates are very sweet so the use of chocolate is by your choice. You can even replace 5 pieces of chocolate with 5 dates. But for all the chocolate lovers, we will use chocolate for this recipe.




You will also need:
- parchment paper
- baking tray


Serves: approximately 30 brownies (4x4 cm)
Preparation time: 40 min (soaking the dates 20 minutes, baking 20 minutes)
Difficulty: easy


Preparation: 

1.

Remove pits from all the dates. Soak 5 dates in one cup of water and leave for 20-40 minutes then add oats in the cup and leave for 10 minutes.

Dates will make the water taste sweet and you will not need to add extra sugar. Pretty cool, right?







2.
Slice other 5 dates and 3 pieces of dark chocolate to little pieces.





3.
Pre-heat the oven to 180ºC / 350ºF.

When the oats are visibly bigger, mix them with cocoa powder and bananas in a blender until you get a smooth paste.


4.
Add chopped dates and chocolate pieces to the batter and stir it up.





Cover the baking tray with the batter. Use parchment paper so you can avoid washing the tray. Bake for 20 minutes.

5.
Let it cool down then cut it into squares.






Cut the other 2 pieces of chocolate and sprinkle it on top of  brownies.

Today I am going to show you how to make super easy and delicious breakfast with coconut flour. Firstly let's make the bite-me breakfast and then the drink-me breakfast ;)



Ingredients:
- 1 whole banana
- 1 cup of oatmeals
- 2 spoons of coconut flour
- 1 teaspoon of honey (optional)

Serves: 1




BREAKFAST:


1. Boil water and pour it over the oatmeals.

2. Peel and slice banana.

3. Put oatmeals on a plate.

4. Sprinkle those two spoons of coconut flour on oatmeals.

5. Add banana on top.

You can add honey if you like the sweet taste.








SMOOTHIE:


1. Boil water and pour it over the oatmeals.

2. Mix banana, oatmeals and one spoon of coconut flour in a blender.

3. Add one cup of water to the mix.

4. You can add honey, for a sweeter taste.

5. At the end add the other spoon of coconut flour and stir.

For decoration add a little coconut flour on top of the smoothie.





Which way do you like best? Share your thoughts in comments below :)

Hello, dear readers!

This dish is very simple to make and very delicious. If you don't have a lot of time or you just don't feel like cooking. This dish is also great the next day so you don't have to worry about cooking too much.


Ingredients:

Pasta
Cheese
4 tablespoons of milk
1 tablespoon of sour cream
Salt
Pepper
Thick slice of bacon
3 Eggs

Time: 
pasta – 10 minutes (depends on the pasta)
baking – 35 minutes
Number of servings: 4
Difficulty: easy

Preparation:
1. First we cook the pasta.

2. We cut the cheese into small cubes and then we also cut bacon into thin slices.

3. We mix in a bowl milk, sour cream, eggs, salt and pepper together and we add cheese and bacon.



4. After the pasta is cooked we add pasta to the mixture in the bowl. When it's mixed we then put the food in the glass baking dish (or another baking dish if you don't have a glass one).



5. We put the mac n cheese into the preheated oven at 180°C and we leave it there for about 35 minutes.



I hoped you liked my version of mac 'n' cheese. If you have another version of this dish let my know meanwhile share, comment and follow :)

Today it is time for something exotic and what is better than smoothie with tropical fruits rich in vitamin C?

Ingredients:
- 1 banana
- 1/4 pineapple
- 1 orange
- 5 dry dates
- 1/2 cup of oatmeals
- 1 cup of water

Serves: 3





1.
Remove pits from dates.

2.
Boil water and pour it over the oatmeals.

3.
Squeeze the juice from the orange.

4.
Mix all ingredients together in a blender

5.
At the end, you can add one teaspoon of crushed walnuts.

Bon appétit!






Share your thoughts in comments below :)

One of my favorite lunches is cauliflower with potatoes. This is a really simple recipe and you need only a few ingredients so you won't spend much. You can use traditional white cauliflower or roman green cauliflower. For me, the green one tastes even better but it is really hard to get one in a regular store so for this recipe I will be using traditional cauliflower.








Ingredients:
- 1 smaller cauliflower
- 3-4 bigger potatoes
- 2 teaspoons coconut butter
- 1 garlic
- salt
- thyme, marjoram, basil, lavender or other spices that you use
- cheese (optional)


Serves: 3
Time of preparation: 35 min
Difficulty: super easy


Preparation:
1. Peel and slice potatoes to medium sized cubes. Cook potatoes in water for 20 minutes.

2. Wash and slice cauliflower and then cook it in water for 7 minutes. If you like more soft cauliflower than cook it for longer but it tastes better when it is compact.

3. Peel and slice garlic.

3. On coconut butter fry garlic until it is slightly yellow and starts to smell nice.

4. When cauliflower and potatoes are cooked fry them on garlic for 5 minutes.

5. At the end, you can add spices, salt and cheese for even better taste.






Hope you like this recipe :)