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During my Meatless Monday Challenge, I introduced this amazing recipe that everyone got really excited about! The beauty of this recipe is that it is super easy to make, it is very tasty and really nutritious. And I couldn’t ignore your requests and rushed to write the blog post with this recipe!

Why did I choose this combination? You may or may not know, but Lentils add essential vitamins, minerals, and fiber to the diet. They also provide protein and are an excellent replacement for meat in meals. Thumbs up, right?

Sweet potatoes, on the other hand, are a rich source of fiber as well as contain an array of vitamins and minerals including iron, calcium, selenium, therefore, they’re a good source of most of our B vitamins and vitamin C. And let’s not forget sweet potatoes are the queens of vitamin A 🙂

Sweet Potatoes Stuffed with BBQ Lentils

Servings:4 – 5
Level: Easy
Score: 10/10

INGREDIENTS
4 medium sweet potatoes
BBQ LENTILS
1 large onion, finely chopped
2 cloves of garlic, minced
1 cup green lentils
1 cup pure tomato sauce or crushed tomatoes
1 cup of water (I use ionized water)
1 tbsp maple syrup
1 tbsp yellow mustard
1/2 tsp liquid smoke
1/2 tsp smoked paprika
1/4 tsp sea salt
1/4 tsp sriracha (Spicy sauce – optional)
olive oil

INSTRUCTIONS
ROASTED SWEET POTATOES

1. Preheat oven to 180C.
2. Soak potatoes in Strong alkaline water to clean off all the chemicals, and brush them, pat them dry with a dishtowel.
3. Prick each potato a few times with a knife and cover them loosely with foil.
4. Place on a baking sheet and bake for about 1 hour, or until the sweet potatoes are soft.

BBQ LENTILS

1. Soak lentils in highly alkaline water for about 30min in order to clean off all the dirt as well as pesticides etc. Drain them, and rinse.
2. In the meantime, heat two teaspoons of olive oil in a large saucepan. Add the onions and garlic and cook on medium heat for about 10 minutes, stirring from time to time to prevent the onions from burning.
3. Add the tomato sauce, water, maple syrup, mustard, liquid smoke, smoked paprika, pink Himalayan salt, and lentils.
4. Bring to a boil, cover and let simmer for about 25-30 minutes. Remove from heat and stir in the sriracha (if using), to taste.
5. Remove the sweet potatoes from the oven, and slice them lengthwise down the center. Expand the sides a little bit and top with about 1/3 cup of the bbq lentils.
6. Drizzle with tahini sauce.
7. Serve hot with a salad.

Give it a go and enjoy!

Lots of love,

What is Frittata and Why should you try it out?

Well, because it’s AWESOME! 🙂 And… Frittatas are the ultimate clean-out-the-fridge weekend breakfast or weekend brunch recipe. Or for those times when you have visitors and need to cook breakfast for 10 people… This is a real life-saver!

Frittatas also transport well, so you can bring slices to picnics or pack for lunch. And what I love about it that there are no unnecessary carbs in it at all! And you can make it as healthy as you like! (I don’t think it’s possible to make it unhealthy 😀 )

Reasons to cook frittata:

• fewer pans and pots
• use any meat and veg leftovers from the fridge
• time-saver – no need to stand by the stove
• perfect for bigger family breakfast/brunch
• healthy option

Frittatas can be intimidating at first, but they’re very easy to make if you know what you’re doing. So today, I’m sharing the recipe that has never disappointed me. Add or extract anything you like but the eggs (of course 🙂 ) and some cheese is always a good idea.

This recipe I will be cooking the vegetables in the pan but you can use leftover vegetables – simply warm them in the pan before adding the eggs. Also in this recipe, I will show you how to make baked frittatas (in a casserole dish or muffin tin), which are more hands-off. And the baked option is particularly great if you need a make Fritta for the bigger crowd.

Basic Frittata Formula

• 12 eggs, whisked just until the egg yolks and whites are blended
• 3 tablespoons full-fat dairy
• 200g – 440g cooked and seasoned vegetables, meat, etc.
• 100g-200g grated or crumbled cheese
• 1/2 teaspoon of pink Himalayan salt

Best Breakfast Frittata

Serves: 1 large frittata (approx. 8 servings) or 18 mini frittatas
Level: easy
Score: 10/10

Ingredients

• 12 eggs, whisked just until the egg yolks and whites are blended
• 3 tablespoons full-fat dairy
• 300g vegetables: spinach, mushrooms, broccoli
• 100g cooked chicken
• 1 diced onion OR spring onions
• 100g-200g grated or crumbled cheese
• 1/2 teaspoon of pink Himalayan salt
• black pepper
• Garnish (optional): Chopped fresh, leafy herbs (basil, parsley, cilantro, or dill)

Method

1. Preheat the oven to 180C degrees.
2. Grease the casserole and put it on the side.
3. Soak your fresh vegetables (broccoli & spinach) in highly alkaline water pH11.5 to clean off all the pesticides and herbicides. Spray the mushrooms with highly alkaline water pH11.5 and clean them off with the kitchen towel.
4. Drain the vegetables. Squeeze all the water out of spinach and place them in the greased casserole. Add spinach and spring onion (if you’re using the onion, sautè onion for a few minutes)
5. Slice the mushrooms. Sautè them on the pan with a knob of butter. Add to the casserole dish.
6. Sautè sliced broccoli with some butter or coconut oil (approx 5 minutes or until tender). Add to the casserole dish.
7. Add slices of chicken.
8. Crack the eggs into a medium mixing bowl. Add your dairy of choice and the salt. Whisk just until the egg yolks and whites are blended.
9. Pour the eggs over the vegetables. Stir with a spatula briefly to combine and distribute the mixture evenly across the pan.
10. Sprinkle the cheese
11. Bake for 20 to 25 minutes (keep an eye on it – baking time depends on the thickness of your frittata), until the eggs are puffed and appear cooked, and the center of the frittata jiggles just a bit when you give it a gentle shimmy. Remove the frittata from the oven and place it on a cooling rack to cool. Garnish with herbs, slice with a sharp knife, and serve.
12. Baked mini muffin frittata option: Bake for 13 to 17 minutes, until the eggs are puffed and appear cooked, and the center of the frittatas jiggle just a bit when you give the pan a gentle shimmy.

Enjoy frittata with some fresh salad, rashers or a slice of brown bread.
Let me know how did you get on!

Lots of love,

Who doesn’t like some good, rich and chocolaty treats?

This is actually melting in your mouth – that’s how good they are! During my last Kangen Cooking & Tasting event that I do in the house, this was the biggest hit! And the best news is – they are so easy and quick to make. And… they are good, healthy treats.

Dark chocolate is loaded with nutrients that can positively affect your health. Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet. Studies show that dark chocolate (not the sugary crap) can improve your health and lower the risk of heart disease, – healthline.com

Coconut oil is high in healthy saturated fats that have different effects than most other fats in your diet. These fats can boost fat burning and provide your body and brain with quick energy. They also raise the good HDL cholesterol in your blood, which is linked to reduced heart disease risk, – healthline.com

But once again, keep it in mind – this is still a treat. Even though a healthy treat, don’t forget the main rule – all has to be in moderation. Don’t go overboard! 1 or 2 a day is just perfect 😉

INGREDIENTS

3 1/2 tablespoons freeze-dried strawberries/cherries/cranberries + extra for topping
150g dried shredded coconut
80g maple syrup
150g coconut cream
2 tablespoons coconut oil
1 teaspoon vanilla extract
150g dark chocolate, melted

INSTRUCTIONS

1. Place 3 1/2 tablespoons freeze-dried strawberries (or other dried fruit) into a food processor or use a mortar and pestle and grind to a fine powder. Set aside.
2. In a large bowl, combine the coconut, maple syrup, and coconut cream.
3. Add the coconut oil, vanilla extract and freeze-dried strawberry powder and mix well until sticky.
4. Shape the mixture into balls and place on a tray lined with parchment paper.
5. Transfer to the fridge until stiff. Once stiff, gently submerge each bar in the dark chocolate and return to the parchment paper.
6. Drizzle with remaining dark chocolate and sprinkle with extra freeze-dried strawberry pieces.
7. Transfer to the fridge for the chocolate to set, then enjoy!

Lots of love,

Have you heard about the cauliflower rice yet? Well, let me tell you this – someone has come up with a BRILLIANT idea when discovered this! I always knew potatoes, rice, pasta isn’t the best combination with meat or fish. But it is so deeply engraved in us that we have to have something more ‘filling’ with the main. Vegetables are not enough 🙂 In this case, you kinda trick your mind and can have a great healthier option! Cauliflower rice actually looks and even tastes a bit like rice, but the best part is – there is not one tiny grain in it!

Here is why cauliflower rice is good for you:

• low in calories – only 25 calories per cup.
• helps to maintain the weight
• low-calorie substitute instead of rice, potato or flour
• good source of fiber
• low-carb alternative
• cauliflower slows digestion and promotes a feeling of fullness

Here you are – give it a go!

Healthiest Cauliflower Rice

Serves: 4-5 side portions

Level: Super Easy

Score: 10/10

Ingredients

1 medium/large head of cauliflower
1-2 handfuls of kale*
Brussels sprouts*
Frozen Peas*
Broccoli*
Himalayan pink salt
Black pepper
2-3 garlic cloves
Fresh parsley (optional)
Coconut Oil
Soy sauce to taste

Method

1. Clean all vegetables well by soaking them in Strong Alkaline water pH11.5 to clean off all the chemicals off.
2. Then soak the water off the vegetables. Cut the head of cauliflower into chunks, and discard the core. Place the cauliflower chunks to the food processor and pulse for 1-2 minutes until they’re broken into tiny pieces, just bigger than couscous.
3. Place the saucepan to the heat and add the coconut oil and crushed garlic. Sautee garlic until it is fragrant, about 10 to 20 seconds.
4. In the meantime prepare other vegetables (anything that you like and prefer, I recommend the ones that cook very quickly and take the same time to cook). Cut broccoli into small pieces. Cut Brussel sprouts into halves and quarters. Add frozen peas, kale to the saucepan with garlic, and cook for a few minutes.
5. Add cut broccoli and brussel sprouts. Cook for another minute or 2 until all is mixed together.
6. Finally, add the cauliflower rice to the vegetable mixture. Season with pink Himalayan salt and black pepper, stir to combine.
7. Cook, stirring just every minute or so until the cauliflower rice is hot and turning golden in places, about 6 to 10 minutes.
8. Remove the skillet from the heat. Stir in the parsley and serve warm.

*Substitute these vegetables to any of your preference (except potatoes).

Have any questions or thoughts? Don’t hesitate to comment below 😉

Lots of love,

Having a party? Or just a few visitors? Looking for something quick and healthy?

I have a solution for you! If you have some puff pastry in the fridge, you can make various arrangements but this one is REALLY good!

Spinach, feta & eggs! What’s not to like?!

Spinach and Feta Puff Pastry Pies

Serves: 12-15 mini pies

Level: Easy

Score: 10/10

Ingredients

• 150g spinach leaves, fresh or frozen
• 3 cloves of garlic
• 1/2 small onion
• 20g. butter or coconut oil
• Pink Himalayan salt and freshly ground pepper
• 100g feta
• a squeeze of lemon juice
• 1 large sheet of ready-rolled puff pastry (370g.)
• 2 beaten eggs

Method

1. Peel and crush the garlic. Chop the onion. Sauteè onion and garlic in a saucepan with small amount of butter or coconut oil.
2. Prep the spinach. If you are using fresh spinach, clean them well by soaking them in Strong Alkaline water pH11.5 to clean off all the chemicals off the spinach, then use a salad spinner to remove as much water as possible.
3. Add the spinach into a saucepan with sauteed onions and garlic, cook over medium-high heat for several minutes until the leaves start to wilt.
4. If you are using frozen spinach leaves, place the frozen spinach into a large saucepan over low-medium heat. Cook until spinach is defrosted and tender.
5. Press and squeeze out as much liquid from the cooked spinach as possible.
6. Place the spinach onto a large plate and set aside to cool completely.
7. In the meantime, place beaten eggs in the bow, add some Pink Himalayan salt and freshly ground pepper, crumble over the feta cheese, squeeze a bit of lemon juice and mix everything together.
8. Add the spinach to the eggs and feta cheese mixture and mix everything very well.
9. Preheat the oven to 200°C.
10. Cut puff pastry into squares and place them in the muffin tin moulds.
11. Fill each pastry-lined mould with some of the spinach and feta filling.
12. Bake for 20-30 minutes, or until the pies are lightly golden.
13. Serve hot or warm.

Best for the kids’ lunch boxes, as a snack or perfect for the party table!

Also, prepare them and freeze in the freezer for when unexpected guests arrive and you have nothing good in the fridge 😉

Lots of love,

For all vegetable lovers! This is a perfect main dish. It is nutritious, delicious and easy to make. This is an amazing dinner option that can be easily prepared the night before or in the morning (if you are a morning person 🙂 ) and freshly cooked when you’re back from long day’s work.

This is a perfect dish for vegetarians too! The combination on roasted sweet potatoes, jarred peppers, spinach, and feta cheese wrapped up in the puff pastry works wonders! And the best thing is that even meat eaters cannot say ‘no’ to this wonderful vegetable pie.

Vegetable & Feta Cheese Pie by Agne

Serves: 6/8 portions

Level: Easy

Score: 10/10

Ingredients

2 x 370g. puff pastry
200g. fresh or frozen spinach
200g. feta cheese
450g. sweet potatoes
some olive oil
1 jarred peppers
Pink Himalayan salt
Black pepper
1 egg

Soups are just great and are a perfect solution for a healthy lunch. But soups made with the homemade broth are simply the best!

According to Dr. Axe ‘Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine, and proline. The collagen in bone broth heals your gut lining and reduces intestinal inflammation’.

I am making soups all my life. We always have soup for lunch, and I mean ALWAYS eat homemade soup. Why? Because it is delicious, nutritious, and very easily digested. Also, it is easy to hide some vegetables in it for those little people who do not want any 🙂 And yes, they moan, they complain about soup. I did too when I was a child. But you know what – I just ignore my kids moaning. Same as my mum did with me many years ago, and I keep going with the homemade soup as the only lunch option. Because I know how good it is and how happy our stomachs are to get this option daily!

Hence, soups are great but only a few years ago I was introduced to the benefits of the homemade bone broth cooked in a slow-cooker and you need to know about this too! My daughter was suffering from eczema and I was advised it could be caused by the leaky gut syndrome, therefore, I need to strengthen her gut with homemade bone broth.

I found out that bone broth helps with various conditions:

• Treat leaky gut syndrome
• Overcome food intolerances and allergies
• Improve joint health
• Boost immune system
• Reduce cellulite

According to Dr. Axe, here are the benefits of the bone broth:

1. Protects Joints
2. Good for the gut
3. Maintains healthy skin
4. Supports the immune system function
5. Boosts detoxification
6. Aids metabolism and promotes anabolism

And now is the time to get your hands on this amazing recipe! The quantities are only a guide and really not necessary to follow it blindly. You can add more veg and a variety of different veg, use different bones, reduce the amount of water used in the broth – you really cannot ruin it. Just trust yourself 😉

Bone & Veg Broth by Agne

Serves: 2-2.5 liters

Level: super easy

Score: 10/10

Ingredients

• 2 carrots
• 2 celery stalks
• 1 medium onion
• 2 cloves garlic
• 500g. – 1kg beef or chicken bones
• Pink Himalayan salt
• 2 tablespoons vinegar
• various dried herbs*
• fresh herbs (parsley, basil, dill, rosemary etc.)**
• 3 liters of alkalizing water pH9.5

Method

1. Chop vegetables in medium chunks. Not need to peel carrots, garlic or onions.
2. Soak all vegetables in Strong Alkaline water pH11.5 to clean off all the chemicals off the vegetables.
3. Place the bones in your slow cooker. The bones normally fill up about 1/3 of the slow-cooker. But you can use as much or as little as you want.
4. Add your clean vegetables to the slow-cooker. You can also add vegetable scraps into your slow-cooker. You’ll be straining these out before consuming the broth.
5. Fill the slow-cooker with Alkalising water pH9.5. Season with a generous amount of salt, black pepper, and herbs.
6. Add vinegar (you won’t notice the taste, it helps to extract nutrients from the bones).
7. Cook on low heat for 18-28 hours for the chicken bones, 24-72 hours for the beef bones.
8. Strain the broth through a strainer and cool. A good broth will usually have a layer of fat on the top and will gelatinize when thoroughly cool. You can remove the fat with a spoon if you wish.
9. You can freeze half of it in a container for the next batch of soup or just make a really big pot that will last you a few days!

*This is optional but adds a lot to the great taste. Use what you have.
** This is optional too and use either dried or fresh or both – depending on what you have.

Now all you need to do is make the soup! It will be soooo delicious but most importantly it will be super nutritious!

Lots of love,