VEGETARIAN

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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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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Hummus
Chickpea is my new love! Amazing when pan fried with hot paprika and crunchy vegetables, smooth and creamy as hummus, really nutritious as falafel. It's a great source of plant protein, dietary fiber, unsaturated fats, iron and other nutrients.
This basic humus recipe is great as a dip with vegetable sticks or pita
and you can also add it as a sauce to meat or poultry dishes.


VIDEO: Hummus
The chickpeas have to be soaked overnight in the fridge before cooking or use tinned chickpeas.
Hummus can be stored in the fridge up to 5 days.
INGREDIENTS 2-4 SERVES
100g dried chickpeas, 1tbsp tahini paste, juice of 1/2 lemon, 1 clove garlic, 25g extra virgin olive oil, 5g hot smocked paprika

Nutrition per serving (calories/protein/fat/carbs)
1 serve (25g): 49/1,5/2,7/5
100g: 196/6/10/20

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Date Balls
Vegan Recipe!
Healthy date balls are great alternative to candies with refined sugar and unhealthy fats! They are easy to make, easy to store and so delicious. Dates provide a wide range of essential nutrients, and are a very good source of dietary potassium. You can add coconut, almond flakes, sesame or chia seeds, and even raw cocoa powder
VIDEO: Date Balls - Vegan Dessert
Just don't forget, that as other dry fruit, dates are high in calories and have one of the highest glycemic index

INGREDIENTS

550g dates, 20g coconut flakes, 40g almond flakes

Nutrition per serving (calories/protein/fat/carbs)
100g 324/2,9/3,4/79,2
1 ball (20g) 65,2/0,6/0,7/15,9

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Fig & Coffee Marmalade

Totally unexpected and unbelievably exquisite combination of sweet figs and coffee. And the recipe is great, thank you Inna Belyaeva aka inna.redcat! You'll need only 30 min to make the marmalade and it's low in added sugar.
So just find fresh, ripe and sweet figs and go ahead, it's definitely worth it!
VIDEО: Fig & Coffee Marmalade
Recipe by Inna Belyaeva https://www.instagram.com/inna.redcat/
I used dark Muscovado sugar - really unrefined brown cane sugar, but of course you can use any sugar you have
INGREDIENTS
600g sweet figs (if not sweet - use more sugar), 1tbsp coffee beans, 100g dark Muscovado (or any sugar you have), 15g jamfix (or gelfix)
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Vegetable Ragout Caponata
Caponata is a traditional Sicilian aubergine ragout, cooked with other vegetables such as sweet peppers, carrots, potatoes, and even raisins and almonds in some variations. You can serve Caponata hot as a main dish or chilled as a snack or side dish
VIDEO: Vegetable Ragout Caponata
The cooking time can vary: while the traditional recipe imply covering with foil and cooking for 50 min you can try baking it for 20-25 min for al dente style
INGREDIENTS
2 medium sweet peppers, 1 big aubergine, 1 onion, 1 courgette (zucchini), 1tbsp dried origano, 1tsp salt, 1tsp black pepper, 3 tbsp olive oil, 30g capers or olives, 50 ml dry white wine
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Spicy Potato Wedges with Guacamol
Spicy potato wedges with Guacamole is just an ideal dish! First, it's the most uncommon way of cooking potato. Second, it's one of the easiest things, you don't waste your time since it's oven baked. Moreover it's really healthy, potato doesn't lose its nutrients and spices add more, especially curcuma
VIDEO: Spicy Potato Wedges with Guacamole
Guacamole sauce is wonderful with the wedges and on its own, but you can also try any yoghurt-based sauce with this dish for example tsatsiki in this recipe or mint sauce in this one
INGREDIENTS
for the wedges:
6 medium to small potatoes (for baking), 1tsp herbes de provence, 1tsp smocked paprika, 1tsp curcuma, 1tsp red chili pepper, 1tsp salt, 2-3tbsp olive oil,
for the guacamole sauce:
1 avocado, 1 lime, 1 red onion, 1 medium tomato or 4-6 cherry tomatoes, 2tsp chili&salt
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Quinoa Tabbouleh
Tabbouleh is a great dish of Lebanese cuisine. Originally it is made with bulgur or couscous, but I would like you to try making super healthy Quinoa Tabbouleh. You can serve it as a salad or starter (mezze), especially if you add feta cheese, or as a side dish to chicken or meat kebabs. Tabbouleh can be stored in fridge for a couple of days so it's great for mealprep for your lunches at work or at a picnic

VIDEO: Quinoa Tabbouleh
To cook the quinoa (or bulgur) simmer it in slightly salted water for about 15-20 min or until it's tender
INGREDIENTS 4 SERVES
150g dry quinoa, 3 medium ripe tomatoes, 2tbsp extra virgin olive oil, salt (pink Himalayan) and freshly ground pepper to taste, 1 bunch fresh mint, 50g green onion, 1 bunch fresh parsley

Nutrition per serving (calories/protein/fat/carbs)
100g with olive oil: 144/4,4/6,1/19,4
100g as a side dish without olive oil: 107/4,4/1,8/19,4

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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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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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