BREAKFAST

Peanut Butter Sandwiches

4 super quick healthy alternative to PB&J toasts for a bright and tasty snack. Crispy wholemeal toast, smooth nut butter and juicy fruit or berries - choose your favourite and enjoy the day!
VIDEO: Peanut Butter Sandwiches
Attention! there are too much sugar in some kinds of bread, read the label carefully
Some oats, chia seeds, cocoa powder and cinnamon for decoration

INGREDIENTS

4 wholemeal toasts, 80g peanut butter (with no salt, sugar or palm oil, just 100% peanuts), 100g banana, 100g pear, 45g strawberry, 45g raspberry, 20g blueberry

Nutrition per serving (calories/protein/fat/carbs)
100g ---------
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Cottage Cheese Fritters

My best cottage cheese fritters is a good source of protein, low-calorie and ideal for take away meal.
VIDEO: Cottage Cheese Fritters
1. If you're not a fan of coconut - use 20 more grams of rice flour instead of coconut flour
2. The cottage cheese should be well drained
3. If you don't have rice flour use semola, corn flour or all-purpose wheat flour
4. Cook cottage cheese fritters over medium or medium-low heat, they should be cooked through but not too dark

INGREDIENTS

500g 1-2% fat cottage cheese, 1 medium egg, 5g coconut oil, 20g coconut flour, 40g rice flour, a pinch of vanilla


Nutrition per serving (calories/protein/fat/carbs)
100g 126cal P12/F4/C11
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Superfood Millet Porridge

Millet is rich in nutrients and has wonderful nutty flavor. Try it with coconut or almond milk, served with matcha chia-pudding, pomegranate seeds and coconut flakes.
Why eating millet:
1. Millet is alkaline
2. It digests easily and keep you from being constipated
3. Millet acts as a prebiotic feeding microflora
4. Serotonin in millet is calming to your moods
5. Millet is a smart carb with lots of fiber and relatively low glycemic index
6. Magnesium in millet can help reduce the effect of migraines and heart attacks
7. B-group vitamins in millet can lower cholesterol
8. All millet varieties show high antioxidant activity
9. It's gluten-free
10. It's non-allergenic

VIDEO: Superfood Millet Porridge
You might want to adda little water if the porridge is too thick

INGREDIENTS

90g millet, 330g almond milk (or any plant-based milk)

Nutrition per 1serve (approx 200g ready to eat porrige) without topping:
196cal 6P 3F 34C
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Chia Pudding

Here we have for you the basic Chia Pudding recipe. Chia seeds are well known source of many vitamins, vital minerals and Omega-3. They can be added to granola, cereal, muesli, porridge, omelette. As a pudding, combine them with fruit and berries, yoghurt or smoothie.
VIDEO: Chia Pudding
You just need 2 ingredients and 3 minutes of you time. Enjoy!

INGREDIENTS

30g dry chia seeds, 220ml any plant-based milk, I used 5% coconut-rice milk (or try it with fruit or berry juice)

Nutrition per serving (calories/protein/fat/carbs)
100g 78cal 3P 4F 7C
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Bircher muesli. Overnight oats.
If you get bored with your usual oats (which is unbelievable for me) try to start your day with Bircher Muesli Overnight Oats. It's so healthy and delicious. If you have no time in the morning to have breakfast at home - just prepare your Bircher Muesli the night before in a jar or lunch box and eat it on the way or at work. And it's only 88 calories per 100g!
VIDEO: Bircher muesli. Overnight oats.
Fruit and nuts are on your liking
INGREDIENTS
Rolled oats 65g, Almond milk 300ml (or another plant milk), Walnuts 15g (any nuts on your choice), Apple 1(120g), Raspberry 50g, Runny honey 1tsp (or maple, agava, date syrup), Greek (natural) or soja yoghurt 30g, Mint leaves for decoration

Nutrition per serving (calories/protein/fat/carbs)
100g 89/2/3/12
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Cottage Cheese & Veggies Bruschetta
This is an amazing cottage cheese recipe! Our wonderful healthy low-fat bruschettas are great for breakfast, lunch or as a snack.
Enjoy!
VIDEO: Cottage Cheese & Veggies
You can also take wholemeal wheat or protein bread
INGREDIENTS
2 slices rye bread toasted to your liking (I have 55g slices in the recipe), 140g low-fat cottage cheese (or low-fat cream cheese), 70g tomato, 5g chives (or parsley, dill, etc), 70g cucumber, 5g pumpkin seeds, 5g sunflower seeds (can also use flax, chia seeds)

Nutrition per serving (calories/protein/fat/carbs)
1 bruschetta 237/14/6,5/33
100g 117/7/3/16



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Mango Lassi
So smooth, so freshand a little bit exotic mango lassi is a yoghurt based beverage originated from India. Indian yoghurt differs from European one, so the taste might be not so authentic, but it's anyway delicious. Just taste it!
VIDEO: Mango Lassi
You only need milk to make your lassi more liquid
If your mango is very ripe and sweet you don't need honey
INGREDIENTS
170g mango flesh (can use frozen), 250g greek or natural yoghurt, 100ml 0,5% milk, 15g runny honey (optional), 5-6 pods green cardamom (optional)

Nutrition per serving (calories/protein/fat/carbs)
100g 89/2,2/4,6/10,3
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Green Juice Spinach & Pineapple Smoothie
Our new green smoothie for a bright morning! It's tasty, light and full of vitamins and fiber - perfect choice for healthy lifestyle!
VIDEO: Green Juice Spinach & Pineapple Smoothie
You can take maple or agava syrup instead of honey
The quantity of water is up to you, just keep adding it until you have the desirable consistence.
Try to add coconut water instead of mineral, it'll make smoothie absolutely delicious!
More smoothies on OLINA KUHNYA
Berry & yoghurt smoothie here
Peanut butter&oats smoothie here
INGREDIENTS
85g pineapple (fresh or frozen), 100ml non-carbonated mineral water, 1tsp runny honey (optional), 1/2 ripe banana, handful spinach leaves
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Berry & Yoghurt Smoothie
This smoothie is wonderful for any occasion: breakfast, between meals snack, after a workout and even instead of dinner. It's bright, delicious, healthy and nutritious - definitely worth trying! I really like it with whey protein after my running sessions
VIDEO: Berry & Yoghurt Smoothie
Actually you can take any kind of berries to your taste
One more wonderful smoothie with oats, peanut butter (and chocolate) can be found here
INGREDIENTS
300g fresh or frozen raspberry, 300g fresh or frozen blueberry, 600 ml low-fat or plant milk, 300g greek or natural yoghurt, 30g whey protein (optional, preferably after a workout)
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Spinach Sandwich

Spinach is my absolute favourite this winter! It has a high nutritional value, 100g serving provides only 23 calories. it perfectly goes with pasta, meat, chicken, eggs and spinach smoothies are wonderful.
Spinach & egg sandwich is exceptional breakfast or lunch - low carbs, protein, fats and fiber.
Enjoy!
VIDEO: Spinach Sandwich
INGREDIENTS
1 wholemeal roll, 300g fresh spinach, 50g feta cheese, 1 clove garlic, 1 boiled egg, salt to taste, 2 tbsp vegetable oil (grape seed or olive), 2-3 sun-dried tomatoes (or replace them with fresh cherry, tomatoes)
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Granola with Dried Cranberries

Granola is a great way to start your day with. You can serve it with milk, cottage cheese, yoghurt, berries, fruit or even some ice cream as a dessert!
It's really easy to make - all the ingredients, except the oats can be replaced, excluded or included to your taste (can also add almond, date, cashew, dried apricots, coconut flakes, puffed wheat, etc)
My granola is based on wonderful Gordon Ramsay's recipe from his Healthy Appetite book

* Here is one of the ways you can serve granola here
VIDЕО: Granola with dried cranberries
Recipe by Gordon Ramsay
Store in an airtight container in the fridge for 2 weeks maximum
INGREDIENTS
350g rolled oats, 5-6tbsp runny honey (or agava or maple syrup), 50g sunflower seeds, 50g pumpkin seeds, 100g walnuts, 100g dried cranberries, 1tsp sesame seeds, 1tsp flax seeds, 1tsp ground ginger, 2tsp cinnamon, grated zest of 1 large orange, 1tsp nutmeg, 50g butter or coconut oil
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Smoothie with Peanut butter

Smoothie is a perfect breakfast! Delicious, nutritious and looking good :) And it's perfect not only for breakfast... You can have it before or after a workout, for healthy dinner or as a snack during the day.
Enjoy!
VIDЕО: Smoothie with peanut butter
Don't forget to check if you take clean peanut butter, there should't be any salt, sugar, palm oil
Raw cocoa means no sugar, milk and other mysterious ingredients :)
If you want your smoothie more sweet add some runny honey, agava or maple syrup
INGREDIENTS 2 SERVES
2 sliced bananas (take frozen if you want it cool), 120g oatmeal (can take rice or quinoa flakes instead), 250ml low-fat milk (almond, soya), 3-5tsp peanut butter (depending on how nutritious you prefer), 1-5tsp raw cocoa powder (depending on how "chocolate" you prefer)
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Sheep Cheese & Spinach Omelette

One more classical mediterranean recipe. A combination of sheep milk cheese and fresh spinach goes perfectly well with an omelette, pasta and different pies. It's really healthy and tastes wonderful, enjoy!
VIDЕО: Sheep cheese & spinach omelette
More omelette recipes:
Spinach and tomato omelette here
Tuna and tomato omelette here
INGREDIENTS
2 medium free-range eggs, a bunch of spinach, 100 gr sheep milk cheese (or Feta cheese), 4-5tbsp of olive oil, 1-2 medium garlic cloves, salt and pepper to taste
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Garlic Bruschetta with Tomato

Italian cuisine is one of the most healthy, easy-cooking and popular all over the world, so today we have a recipe of a very famous Italian bruschetta (from Italian bruscare - roast over coals) - grilled bread rubbed with garlic and topped with olive oil.
Enjoy!
VIDEО: Garlic bruschetta with tomato
INGREDIENTS
4 slices ciabatta bread (approx. 1,5 cm high), 8 cherry tomatoes or 1 big tomato, salt and black pepper to taste, 4-5 sprigs fresh parsley, 1/2tbsp fruit or berry vinegar (or take dry white wine instead), 1 clove garlic, 2-3tbsp good extra virgin olive oil
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Peanut Butter & Banana Toasts

A perfect thing for breakfast, snack or even a kind of dessert - Peanut butter, banana and honey toast!
VIDЕО: Peanut butter & banana toasts
Despite being high in calories peanut butter has numerous health benefits: it aids in weight loss and muscle build
High in vitamins and minerals
Rich in antioxidants
Wards off heart diseases and some cancers
Great for memory and brain health
INGREDIENTS
30gr peanut butter, 2 slices wholemeal bread, a pinch chia seeds, 1tsp runny honey, 1/2 banana
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Strawberry Yoghurt & Muesli

Very Quick and easy breakfast or dessert recipe. Use your favourite berries and your favourite muesli. If the berries aren't sweet enough you can add some runny honey, maple or agava syrup
VIDЕО: Strawberry yoghurt & muesli
You can use wheat bran or simple oat flakes
You can take homemade granola instead of muesli, the recipe is here
INGREDIENTS
200gr strawberry or any other fresh berry, 200gr greek or low-fat natural yoghurt, 70gr muesli (here I use quinoa), 2tbsp oat bran
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Spinach & Tomato Omelette

For Jamie Oliver's Food Revolution project
My favourite omelette recipe for today. Fresh spinach, garlic, tomatoes and cheese - very easy and simply delicious!
VIDЕО: Spinach & tomato omelette
The usage of oil can vary
Use a brush to oil your frying pan and cook at a medium-low heat
INGREDIENTS
2 large free-range eggs, 80gr (4-5 tbsp) vegetable oil (I use grape seed oil), 100gr fresh spinach, 30gr low-fat cheese, 8 cherry tomatoes, 2 cloves garlic, salt and pepper to taste
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Omelette with Tuna and Tomatoes

For Jamie Oliver's Food Revolution project
A perfect Mediterranean omelette variation with tuna, fresh herbs and juicy cherry tomatoes to brighten up your morning!
VIDЕО: Omelette with tuna and tomatoes
INGREDIENTS
2 large free-range eggs, 5-6 cherry tomatoes, salt and pepper to taste, a handful of fresh basil (or 1/2 tsp dried basil), a handful of fresh oregano (or 1/2 tsp dried oregano), 80gr canned tuna, 2tbsp any vegetable oil (I use grape seed oil), 2 cloves garlic
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