Practical advices

Healthy and simple meals

To some people, time spent in the kitchen is pure torture, while others consider that as their favourite part of the day. In any case, cooking is inevitable! As much as we rely on others when it comes to our diet, there is always a time when we need to take things into our own hands, which is a typical case when we start cooking for our children. A varied, healthy and balanced diet is necessary for their growth and development, and it is a commonly known fact. However, we are less aware that cooking is an excellent opportunity to be witty, original and creative, and it does not necessarily take much time. We give you a suggestion on how to prepare several healthy, simple meals/snacks.

Mashed cauliflower – you have to boil cauliflower, then mix it with a handheld blender and add it to the previously heated olive oil. While simmering mashed cauliflower, add spices as you wish (if you like it, garlic powder could be a great idea!), and eventually add some cream. In just a few minutes, mashed cauliflower is ready! It can be served alone, with a dairy product or as a side dish.

White-green omelette – another quick and healthy dish. First, some green or white vegetables need to be boiled – green pepper, broccoli, cauliflower (choose one or mix them all) and put it in an oiled container. Then beat some egg whites (3 of them would be enough for one person) and pour them over vegetables. You can also add leek to make it even tastier! Put everything in a heated oven, and in 20 minutes – voila!

Baked Vegetable Mix – the name speaks for itself. So, take the vegetables that your family and you love the most. You can take broccoli, cauliflower, sprouts, red onions, carrots, zucchini, eggplant, sweet potatoes, ordinary potatoes, kohlrabi, fresh peppers, cabbage, pumpkin, mushrooms… There are countless combinations! Slice them into pieces, pour some olive oil, add your favourite spices (basil, parsley, garlic, dill, oregano…) and bake it in the oven. Nothing simpler!

Green Muffins – green again! They say this colour should dominate our diet and we stick to it! In the muffin dough, put 4 eggs, 7 tablespoons of barley flour (you can use some other flour as well), 2 dl of water or yoghurt, finely chopped cheese and chopped chicken chest (preferably) and finally, boiled mangold. Instead of mangold, you can put spinach, and the quantity is arbitrary too. Finally, add a teaspoon of baking powder and bake it at 200 degrees for around half an hour. Bon appetite!

And now a few healthy treats. 😊

Rafaelo Porridge – we need a maximum of 2 minutes for preparation! First, mix a few bananas, add coconut flour and some Greek yoghurt. Done!

Domestic healthy tiles – we have various sorts of dried fruit on the one hand (without added sugar), and on the other, there are nuts. When you mix one, and right after the other, and we merge them, we get a lot of energy and excellent taste! Speaking about nuts, there is Indian walnut, roast almond, roasted hazelnuts, nuts, unsalted peanuts… As for dry fruits, we can use dry apricots, prunes, cranberries, figs or dates (they give the sweetest flavour). In the mixture, we can add cocoa, powdered carob, sesame, melted black chocolate, ground flax, coconut, mix banana… By combining these various ingredients, we can create over 10 wonderful flavours! We can shape balls, cubes, tiles, triples, sticks…

Homemade oatmeal – it is necessary to grind oat flakes first and then boil them in the previously heated milk/water. Cooking lasts for a few minutes, and the amount that is enough for one person is 3 full tablespoons and 1 cup of milk/water. Then we can add favourite fresh or dried fruit, nuts, dark chocolate, cinnamon…

In addition to being simple and healthy, these dishes leave a lot of room for change, so use your imagination! We hope that we have made it a little easier for you to design tomorrow’s menu. 😊