Salad à la Piña Colada with salmon, pineapple and coconut

Perfect meal for dinner or lunch to work. Very light with fish, fruits and nuts, which is good for lowering blood pressure, lowering LDL cholesterol and increase HDL cholesterol. Furthermore pineapple contains a manganese which is involved in the metabolism of bone and deficiency of this mineral may cause osteoporosis. More than a combination of these flavors reminds me of summer and holidays. It seems to me that only benefits come from this.

Ingredients:

• 150g salmon
• fresh coconut 50g
• 100g fresh pineapple
• a handful of salad mix
• teaspoon of honey
• teaspoon mustard
• tablespoon olive oil
• salt pepper
• teaspoon of linseed

Method:

Salmon fillet cut into large cubes, season with salt and pepper and put in the preheated oven (180 ° C) for 10-15 minutes. After cooking allow to cool.

Coconut and pineapple cut into large cubes and place it on mixed salad. Then pour the vinaigrette (honey mixed with mustard and olive oil). At the top, place the pieces of salmon and sprinkle with linseed.

Sweet wholegrain snack - a replacement for sweet chocolate bars

For some of us is very hard give up sweets. However, we can prepare something sweet that will not be as unhealthy and calorie: for example, quick snack made with whole grain tortilla. Much better than sweet chocolate bars. For example, bananas have a soothing effect on the stomach and protects the stomach wall from the harmful effects of acid and prevent the formation of ulcers. They also have antibacterial activity. Furthermore they contain prebiotics which effectively provoke a digestive tract action.

Ingredients:

• whole wheat tortilla (recipe here)
• banana
• teaspoon of peanut butter
• teaspoon of Nutella

Method:

Tortilla, spread with peanut butter and nutella. Place the tortillas on the edge of a banana, tightly wrap the tortilla. Cut into slices.

Wholegrain tortilla bowls with low fat Mexican stew

To make bowls I used wholegrain tortillas. This is an interesting idea to serve your favorite salad or like in my case - Mexican stew. Tortilla keep the shape and does not absorb the stew so we don't need to worrie that the bowls will crack or a crumble. The whole dish is low in calories, full of vitamins, minerals and fiber which is very good for our digestive tract.

Ingredients:

• 6 whole wheat tortillas (recipe here)
• 400g turkey breast
• 2 large onions
• Red pepper
• can of corn (250g)
• can of red beans (250g)
• 2 cans of chopped tomatoes
• 2 teaspoons sugar
• chilli, salt, pepper
• a handful of rocket salad
• 2 tbsp rapeseed oil

Method:

On a pan add one tablespoon of oil and then add chopped onions. Then add the diced turkey (best will be to marinate the turkey the day before in chilli, salt and pepper) and stir from time to time. Then add the chopped red peppers into strips and fry for about 5 minutes or until peppers are tender. Pour canned tomatoes and simmer for about an hour. Add corn and red beans and heat together. At the end season stew with sugar, salt and pepper and if you like very spicy, add more chili.

Whole grain tortillas, spread with oil and then place in a bowl. Put in the preheated oven (180 ° C) for about 10 minutes. Be careful they might burn very easily.

Wholegrain tortilla

Whole wheat tortilla can be a good addition to many dishes. We can serve it with Mexican dishes such as stew or corn soup. We can do tortilla wraps filled with our favorite ingredients. I recently really like tortilla stuffed with feta cheese, olives, tomato and lettuce. This is in my opinion quite original and certainly something different than a simple sandwich.

Ingredients (6 pieces)

• 2 cups whole-wheat flour
• half a cup of boiling water
• tablespoon oil
• salt

Method:

In a large bowl mix the flour and oil, salt and boiling water. Knead the dough and then divide it into 6 pieces. Fry on a dry frying pan on each side. Try not hold tortilla too long in the pan because it may burn very easily. After frying, place them on a plate and wrap with cling film and set aside at least one hour. After that tortillas become soft.

Celeriac coleslaw salad, good for lowering blood pressure

One of the indicators to determine the health of the heart is blood pressure. Keeping it at the proper level reduces the risk of heart attacks, strokes or other. It is known that the blood pressure can be controlled with drugs but also via the diet. Foods that can reduce blood pressure, are: celeriac, garlic, fish, olive oil or flaxseed. Celeriac, however, is the one for whom I would like to receive more attention. Research carried out by Dr. William J. Elliott of the Pritzker Medical Faculty at the Chicago University prove that celery root effectively lowers blood pressure. The study was conducted in rats by administering the active ingredient 3-n-bulyl-phthalide extracted from celeriac. Blood pressure lowering of 14%. Dr. Elliot believed that this compound reduces stress hormones that can cause stress-induced hypertension.

Therefore, I recommend with all my heart celeriac salad, which is ideal for dishes with chicken. In addition, a touch of honey and lemon will give it a fresh and original taste.

Ingredients:

• half a large celeriac (300g)
• teaspoon of honey
• half a lemon
• 200ml Greek yoghurt

Method:

Grate the celeriac. Mix with honey and squeezed the juice of half a lemon. Allow to stand for 10 minutes. Drain off water, if necessary. Mix with yogurt.

Easy to digest chicken meatballs with coriander

Very delicate steamed chicken meatballs are perfect if we want to make our meal to be easy to digest. Why with coriander? I could just use parsley, but I wanted to give meatballs a little different, more refreshing taste. A little resembling mint or lime. Besides, coriander contains many nutritional properties, rich in antioxidants, minerals and vitamins (C, B1, B2, PP) so we can improve the condition of our skin. In addition to herbal medicine it is known as a diuretic (helps reduce swelling) and above all helps to reduce LDL cholesterol in our body so we reduce the risk of developing cardiovascular disease.

Ingredients (15 small meatballs)

• 3 chicken breasts
• a handful of coriander
• 1 bread roll
• 100ml milk
• salt, pepper

Method:

Cut the bread roll into smaller pieces and soak in milk. Let stand for about 10 minutes. Chicken breasts cut into small cubes and then blend it. Stir in the soaked bread roll and blend it again. At the end stir in the chopped coriander and season with salt and pepper.

Boil water in a pot for steaming. Meat may seem a little fluid but leave it that way - that is why meatballs are very delicate. Put the meatballs to the steaming pot  by dipping hands in water and then forming small balls. Cook for about 15-20 minutes.