Mains

Bean Ratatouille

June 26, 2015
bean ratatouille

This is a very quick dish to make and quite flavoursome. You might get a bit gassy though from the bean/eggplant combination if your tummy is more sensitive, so make sure you chew well! :)

Ingredients

1 tbsp coconut or grapeseed oil
1 onion
1 clove garlic
1 carrot
5-6 tomatoes
1 eggplant
1 can of organic adzuki beans
1 tsp coriander seeds
1 tsp mustard
1/2 tsp salt
1/2 bunch of fresh coriander (cilantro)

bean ratatouille

Method
Sauté onion and garlic in the oil, add cut carrots and sauté a bit more. Add coriander seeds and mustard. Dice tomatoes and add to the pan. Cut eggplant into cubes and add into the mixture. Drain the beans and add as well. Chop coriander and add at the end. Salt to taste.

Serve it as is, or with a gluten free grain like millet or quinoa.

Bean Ratatouille
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Main
Serves: 4-5
Ingredients
  • 1 tbsp coconut or grapeseed oil
  • 1 onion
  • 1 clove garlic
  • 1 carrot
  • 5-6 tomatoes
  • 1 eggplant
  • 1 can of organic adzuki beans
  • 1 tsp coriander seeds
  • 1 tsp mustard
  • ½ tsp salt
  • ½ bunch of fresh coriander (cilantro)
Instructions
  1. Sauté onion and garlic in the oil, add cut carrots and sauté a bit more.
  2. Add coriander seeds and mustard.
  3. Dice tomatoes and add to the pan.
  4. Cut eggplant into cubes and add into the mixture.
  5. Drain the beans and add as well.
  6. Chop coriander and add at the end. Salt to taste.
  7. Serve it as is, or with a gluten free grain like millet or quinoa.

Love and Veggies,

Andrea

Featured, Simply Retreats

Summer Yoga and Wellness Retreat in Hungary – 2015

June 19, 2015

I love my country, Hungary. It’s history, nature, countryside, hidden places to discover, traditions, paprika and of course thermal spas {from which we have a lot of! :)}

Here is your chance now to explore a piece of Hungary with me in July, where I lead you to a 3-day retreat to Bonnya in Somogy county. If you’d like to stay longer, I am happy to give you tips on where else to (ad)venture! :)

virag

If you have asked yourself these questions, what would be the answer?

  • When was the last time you took a quiet amble through nature? Just slowly, contemplatively..
  • When was the last time you took a deep breath and smelt the a light summer rain approaching?
  • When did you last have lunch in good company, not having to rush anywhere?
  • When was the last time you watched the sun going down from an outdoor jacuzzi?

In this video I share what to look forward to in my upcoming yoga retreat:

Somogy Kertje (where we’ll be staying), is a fine nineteenth-century farmhouse complex that offers modern-day comfort and abundance of activities – outdoor pool and jacuzzi, sauna, biking and much more – and the possibility to “do nothing” – to relax and rejuvenate.

WHEN: July 19-21, 2015

WHERE: Somogy Kertje, Bonnya, Hungary – www.somogykertje.hu

TRAVEL: individually – if you are flying from abroad, arrive to Budapest and you can take a bus from there to Bonnya

somogycoll

WHAT IS INCLUDED:

  • 2 nights in single / double room or three people sharing
  • all meals (breakfast, lunch, dinner), vegetarian
  • 4 yoga / Pilates sessions
  • one guided herb tour in nature – I am really looking forward to this! :) 
  • one smoothie 101 session
  • + more…

somogycoll2

INVESTMENT in Yourself:
double room (sharing) AED 635 | EUR 155 | USD 173
single room: AED 880 | EUR 215 | USD 240

REGISTER: andrea@yoganutrition.com or +971 50 5842934

Registration is valid paying 50% deposit by 1st July, 2015.

Meet one of the local residents :) 

baranyka

JOIN me for this 3-day summer rejuvenation surrounded by nature this July! Looking forward to meeting you in Bonnya!

Love and self-care,

Andrea

 

Mains

Meatless Monday – Veggie-Almond Patties

June 16, 2015

 

As my experiment on what ways to use leftover almond pulp from making almond milk continues, I’ve created these veggie patties from it.

Ingredients:

4 arabic zucchini (these are smaller than the green ones, so 2 large green would be OK too)
4 eggs
almond meal leftover from homemade almond milk (approx.. 2 cups)
1 cup spinach
1 tsp paprika
1 tsp salt
2 tbsp nutritional yeast
1 tbsp coconut oil

Grate the zucchini. Combine all ingredients. Recently I like using my daughter’s toy baking shapes to create the patties, it’s much cleaner and neater. :)

Bake on 180 Celsius until golden brown. Doesn’t take too long!

Veggie-almond meal patties

How do you use the leftover almond pulp?

Meatless Monday - Veggie-Almond Patties
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Main
Serves: 5 servings
Ingredients
  • 4 arabic zucchini (these are smaller than the green ones, so 2 large green would be OK too)
  • 4 eggs
  • almond meal leftover from homemade almond milk (approx.. 2 cups)
  • 1 cup spinach
  • 1 tsp paprika
  • 1 tsp salt
  • 2 tbsp nutritional yeast
  • 1 tbsp coconut oil
Instructions
  1. Grate the zucchini.
  2. Combine all ingredients. {Recently I like using my daughter's toy baking shapes to create the patties, it's much cleaner and neater}
  3. Bake on 180 Celsius until golden brown. Doesn’t take too long!

Love and veggies,

Andrea

 

NUTRITION

Healthy Eating Even When You Are Crazy Busy

May 15, 2015

Let’s talk about eating and business as this is a general challenge for me as well, but need to make the effort if I’d like to stay healthy. And healthy eating shouldn’t be hard.

We all get busy. So I wanted to share some tips with you for when you are really busy, but still want to eat healthy, because it makes you feel GREAT to keep eating healthy, right?! And we aren’t going to let “being busy” stop us from feeling great, right?! Well, I have some tips for you on what you can eat to stay healthy when you are busy!

Smoothies.
My all time favourites. I drink them most of the mornings as they are quick to make and nutritious. Just pour some coconut water, rice milk, almond or hemp milk into the blender, then throw in your fruits AND some veggies (spinach, celery, cucumber, romaine lettuce, just to name a few). Add some protein if you like (hemp seed or chia seed, or maybe a scoop of hemp or pea protein powder) and some healthy fats (avocado, coconut milk or the proteins I mentioned before which also have you covered on the healthy-fat front!). For extra flavor, add some vanilla extract or dash of cinnamon. If you like chocolate like me, add some raw cacao powder too. For smoothie recipe ideas you can always join my 30-day smoothie challenge, where you’ll receive weekly yummy, smoothie recipes to cut out the thinking part from your preparation.

salad at spill the bean

Salads.
Chop up a bunch of lettuce – romaine or red leaf – and add some spinach. Pile on some other veggies – tomatoes, cucumbers, carrots, radishes, sliced beets, bell peppers, onions…whatever you like.
Add some protein. Choose pumpkin seeds, hemp seeds, kidney beans, sprouts, a hard-boiled egg, (or clean animal protein if you eat).
Make a quick dressing with stone-ground mustard, olive oil, lemon, and maybe a bit of honey. Toss it all together and eat.
If you chop the veggies in bulk you can make a couple salads at a time, store them in jars in the fridge, but don’t add the dressing to them yet. They usually last a couple days.

Know where you can get healthy take-out.
This could be from a nearby restaurant (I just recently discovered a healthy place very closeby) or somewhere they prepare healthy food to go. My favourite places in Dubai to take away or even dine in are the Bestro in Dubai Mall, Sophie’s on the Palm or Change Initiative on Sheikh Zayed road, and recently Chez Amy’s in Jumeirah Park Pavilion.
No, it’s not quite as cheap as buying and preparing it yourself, but if you are a busy person (OR you just don’t enjoy cooking) and would just spend the money on junky fast food or pizza delivery, then it’s a much better value.

It’s always the small habits that add up. Don’t let yourself fall back into old habits that cause you to not feel so great! I’d love to hear from you, too:  what do you like to eat when you are really busy?

Stay healthy,

Andrea

Postnatal Yoga

RECTUS DIASTASIS & LOVEYOURBELLY

April 23, 2015
Loveyourbelly - abs recovery

Did you know that according to research, 80% of women develop rectus diastasis during pregnancy? This means, the abdominal muscle separate along the line of the bellybutton. This not only creates aesthetic problem in the abdominal area, but lots of different physical and organ related problem can develop. Hernia in the bellybutton and back ache is the most general, but spinal hernia, incontinence problems can develop as well, just because the abdominal wall is open and the abs can’t fulfill its main function.

It is strongly advised to stay away from normal abdominal exercises, if you have diastasis recti, because in these cases the abdominal wall separates, the connective tissue – the linea alba -, which keeps the rectus abdominis together, will either stretch a lot or tear. If during rolling, air gets into the stomach creating abdominal pressure, the muscles won’t be able to perform contractions and relaxing. This way we can’t build muscle, but the connective tissue will tear even more due to the pressure.

diastasis recti

The essence of LoveYourBelly lies in the special body position and breathing technique, which stabilizes the damaged muscles based on anatomy, so that they can shorten during exercise, and so develop.

During the workshop, ladies will learn these efficient exercises and how to breathe and perform them, as well as talk about diet and eating habits thoroughly. This is necessary, because with damaged abs it’s not recommended to do any intense aerob exercise, (which normally helps with fat loss), thus moms are struggling to get back to their ideal weight. The damaged muscle must be ‘off loaded’, so that to avoid developing physical symptoms in the body. Because of these reasons it is necessary to change mothers’ lifestyle, starting with the most important pillar, nutrition.

Based on feedback from the last few years, a 3-4 finger abs split can be closed in 6-8 weeks.

 

HOW CAN YOU IDENTIFY IF YOU HAVE A SPLIT AND MEASURE THE SIZE OF THE MUSCLE SEPARATION?

Lie down on your back, bend your knees, feet on the floor close to your buttocks. Place your fingers on your belly, bellybutton height. Slowly lift your head. The abdominal muscles will contract and you can identify the size of the gap with your fingers.

Where does LoveYourBelly come from?

The LoveYourBelly method has been developed by Hungarian born Timea Bagyinka, recreational instructor, yoga and Pilates teacher. She has been researching in this topic for 10 years and 4 years ago the 18 exercises of LoveYourBelly was born. Due to the special body positioning and movements the abdominal muscles can recover very fast. Noticing the success of the program, Timea has been approached by doctors from the Semmelweis Medical University to do scientific research on it. The goal is to introduce and teach this phenomenon and method at the medical university as well.

Loveyourbelly - abs recovery

JOIN MY NEXT LOVEYOURBELLY WORKSHOP IN DUBAI HERE. NOT IN DUBAI? NO PROBLEM, GET IN TOUCH AND WE’LL ARRANGE A SESSION ONLINE.

Breads & Crackers, Gluten Free

Candida + a Coconut Bread Recipe {dairy free}

February 22, 2015

Candidiasis or Candida overgrowth is a health challenge for many. Candida is a microorganism that is naturally present in our gut, part of the balanced system that helps us digest food and stay well. The contemporary diet is like a feast for the Candida, as it’s a yeast and it needs sugar to multiply and thrive. This includes sugar itself, foods containing sugar and anything that converts into sugar.

If your immune system is healthy it should be able to keep Candida under control. To get rid of the overgrowth we need to avoid all foods that have sugar, moldy or yeast containing. This means avoiding packaged, processed foods, most of the fruits, some vegetables, coffee, tea, sauces, condiments. Click here for the foods you can eat on a Candida diet.

And for those who love bread here is a delicious, yeast free, anti-candida version.

Coconut bread dough - anti candida

Coconut Bread

Ingredients
1/2 cup coconut flour
1/2 cup buckwheat flour (or millet)
1/2 cup coconut milk (use only the creamy part on the top)
5 eggs
2 Tbsp. coconut oil
1/2 tsp. sea salt
1 tsp. aluminum-free baking powder or bicarb soda
Stevia, to taste

Coconut Bread

Method
Blend together the eggs, coconut oil, stevia and salt. Then add the coconut flour, coconut milk, buckwheat/millet flour and baking powder, and whisk until you don’t see any lumps. Pour into a loaf pan on a baking paper and bake at 175C (350F) for 30 minutes. When the top of the loaf is firm and a light golden color, you can remove from the oven and allow it to cool.

The original recipe is taken from here.

If you are looking to beat Candida and need a program to follow with my assistance, please check out my 14-day Whole Food Reset program. I have a Candida friendly version too, so please get in touch with me.

Coconut bread with pumpkin seed butter

Coconut bread with pumpkin seed butter

Love & Health,

Andrea

here is the printable version:

Coconut Bread Recipe {dairy free}
 
Prep time
Cook time
Total time
 
Dairy and yeast free coconut bread
Author:
Recipe type: bread
Serves: 10
Ingredients
  • ½ cup coconut flour
  • ½ cup buckwheat flour (or millet)
  • ½ cup coconut milk (use only the creamy part on the top)
  • 5 eggs
  • 2 Tbsp. coconut oil
  • ½ tsp. sea salt
  • 1 tsp. aluminum-free baking powder or bicarb soda
  • Stevia, to taste
Instructions
  1. Blend together the eggs, coconut oil, stevia and salt.
  2. Then add the coconut flour, coconut milk, buckwheat/millet flour and baking powder, and whisk until you don’t see any lumps.
  3. Pour into a loaf pan on a baking paper and bake at 175C (350F) for 30 minutes.
  4. When the top of the loaf is firm and a light golden color, you can remove from the oven and allow it to cool.

NUTRITION, Soups

Kohlrabi and Mushroom Soup

February 20, 2015
fresh kholrabi

Kohlrabi is among my favourite veggies. Other names for kohlrabi are German turnip or turnip cabbage and stems probably from Northern Europe, from crossing turnip and cabbage. In Hungary we eat it in the spring time, when it’s young and fresh. When choosing kohlrabi make sure the skin is intact, as it gets older it becomes quite ‘woody’, so it’s not so nice. You can eat its green leaves too, it’s more nutrient dense.

fresh kholrabi

a pretty, fresh kohlrabi :)

The plant contains mainly potassium, calcium, magnesium, and vitamin E, B1, B6, folic acid and vitamin C (63mg/100g).

Kohlrabi can be eaten basically in any form; raw, roasted, baked or great in soups.

I’ve found fresh, local, organic kohlrabi in Dubai, now in February. The following recipe is a very simple method of making a delicious, nutritious soup. And the fresh kohlrabi just melts in the mouth like butter.

Kholrabi and Mushroom Soup

Kohlrabi and Mushroom Soup

Ingredients:

1 kohlrabi
300 g mushroom
2 carrots
3 celery stalks
1 onion
1 tbsp coconut or grapeseed oil
1 tsp paprika (Hungarian of course 😉 )
Salt and pepper to taste
Approx. 1.5 liters water

Method: Chop all ingredients to small cubes. Sauté the onion with celery and carrots on the oil first, then add kohlrabi and mushrooms. Add small amount of water first, later you can add more. Cooks in about 20 minutes.

Spice it and enjoy! If you like this recipe please share! <3

Love,

Andrea

Kohlrabi and Mushroom Soup
 
Prep time
Cook time
Total time
 
Author:
Recipe type: soup
Serves: 5
Ingredients
  • 1 kohlrabi
  • 300 g mushroom
  • 2 carrots
  • 3 celery stalks
  • 1 onion
  • 1 tbsp coconut or grapeseed oil
  • 1 tsp paprika (Hungarian of course ;) )
  • Salt and pepper to taste
  • Approx. 1.5 liters water
Instructions
  1. Chop all ingredients to small cubes.
  2. Sauté the onion with celery and carrots on the oil first, then add kohlrabi and mushrooms.
  3. Add small amount of water first, later you can add more.
  4. Cooks in about 20 minutes.

Breakfast, Juices, Smoothies and Drinks

Simple Chocolate Breakfast Smoothie {video}

January 29, 2015
healthy chocolate smoothie

Smoothies are my favourite choice of breakfast. In this video I show you how simple it is to prepare a smoothie with a few ingredients. You can put basically any fruits, veggies, seeds and nuts and superfoods to give you lasting energy for the start of the day.

Healthy chocolate breakfast smoothie:

1 frozen banana (I freeze the bananas when very ripe and use it in smoothies or make ice-cream)

1 cup frozen spinach

1 cup frozen berries

1 cup almond milk (or any other non-dairy milk of your choice)

spirulina

1 tbsp raw cacao powder

1 tsp Ganoderma mushroom powder (my favourite brand is here)

Blend and enjoy! You can add more water depending on how thick you like your smoothie.

 

Love,

Andrea

 

Mains

Meatless Monday: Nut Roast {delicious!}

January 26, 2015

I felt like having a roast, but as I hardly ever eat meat any more I was looking to try out a nutty version. I have found Mrs. Myrtleberry’s roast, which comes from one of Celia Brooks Brown’s book: World Vegetarian Classics. It’s so delicious, resembles the taste of minced meat and all without harming an animal and all hormones. Even carnivores will love it (my husband did :) ).

nutroast

As I am on a dairy free diet, I substituted the cheese with nutritional yeast, which is high in B vitamins and has a cheesy flavour and replaced the butter with coconut oil. If you are vegan, you can substitute the eggs with flax egg: mix 1 tablespoon freshly ground flax seed with some water.

So here is the nut roast recipe:

Ingredients (serves 4-6)
– 250 g mixed nuts – walnuts, almonds, cashews, hazelnuts and sesame seeds
– 1 onion, chopped
– 1 clove of garlic, chopped
– 2 organic eggs
– 400 g fresh tomatoes (peeled if you like) or 1 can tomatoes, drained
– 2-3 tbsp nutritional yeast (for non dairy version) (original recipe calls for 150 g cheddar cheese, grated)
– 1 tablespoon fresh parsley, finely chopped
– 1 teaspoon thyme, finely chopped
– 2 teaspoons fresh sage, finely chopped
– 1/2 teaspoon fresh mint, finely chopped
– 1 teaspoon fresh lemon juice
– 1 teaspoon mustard
– salt, pepper
– coconut oil (or as per original butter)

nut roast before going into the oven

nut roast before going into the oven

Preheat the oven to 180C (350F). Grease a round form (diameter 20-22 cm) with coconut oil, line with parchment paper then grease the paper also with coconut oil.

Place the nuts (except sesame seeds) in a dry frying pan over medium heat. Toast, stirring gently, until golden and fragrant. Remove to a bowl and leave to cool. Whiz in a food processor until very finely chopped; the mixture should still be loose, not a purée.

In a large bowl, combine the ground nuts with the onion, garlic, herbs, tomatoes, sesame seeds, nutritional yeast, eggs, lemon juice and seasoning with salt and pepper. Mix thoroughly. Pour the mixture into the form and bake for 40-50 minutes on 180C (350F) until firm and golden brown.

nut roast with red cabbage

nut roast with red cabbage

You can serve it with red cabbage, some chutney, sweet potato or cauliflower mash and some green salad. Let me know how you like it!

Love,
Andrea

Printable version:

Meatless Monday: Nut Roast {delicious!}
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Main
Cuisine: vegetarian
Serves: 8
Ingredients
  • 250 g mixed nuts – walnuts, almonds, cashews, hazelnuts and sesame seeds
  • 1 onion, chopped
  • 1 clove of garlic, chopped
  • 2 organic eggs
  • 400 g fresh tomatoes (peeled if you like) or 1 can tomatoes, drained
  • 2-3 tbsp nutritional yeast (for non dairy version) (original recipe calls for 150 g cheddar cheese, grated)
  • 1 tablespoon fresh parsley, finely chopped
  • 1 teaspoon thyme, finely chopped
  • 2 teaspoons fresh sage, finely chopped
  • ½ teaspoon fresh mint, finely chopped
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon mustard
  • salt, pepper
  • coconut oil (or as per original butter)
Instructions
  1. Preheat the oven to 180C (350F). Grease a round form (diameter 20-22 cm) with coconut oil, line with parchment paper then grease the paper also with coconut oil.
  2. Place the nuts (except sesame seeds) in a dry frying pan over medium heat. Toast, stirring gently, until golden and fragrant.
  3. Remove to a bowl and leave to cool. Whiz in a food processor until very finely chopped; the mixture should still be loose, not a purée.
  4. In a large bowl, combine the ground nuts with the onion, garlic, herbs, tomatoes, sesame seeds, nutritional yeast, eggs, lemon juice and seasoning with salt and pepper. Mix thoroughly.
  5. Pour the mixture into the form and bake for 40-50 minutes on 180C (350F) until firm and golden brown.

Breakfast

Quick Breakfast: Chia Pudding {video}

January 19, 2015

No excuses why you can’t have breakfast! Prepare this quick and nutritious chia pudding, great for a breakfast on the go, that I make quite often, especially now in the winter months when I don’t always feel like having a smoothie. Ready in two minutes.

I’ve made a video for you to demonstrate how easy it is and talk about the benefits of chia seed as well:


Winter Chia Pudding Recipe:
2 cups almond milk (or any non-dairy milk of your choice)
1/3 to 2/3 cup chia seed (depending on how thick you like it)
1/2-1 tsp cinnamon
1/2 tsp nutmeg
dash of tumeric (optional, great anti-inflammatory)
honey/maple syrup or stevia to sweeten
a jar

Add any fruits you like. Keep it in the fridge overnight and grab and go in the morning. Enjoy!

Chia is great for detox and improving your digestion. Check out my Winter Reboot Cleanse for more easy cleansing recipes.

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