Posted in ENGLISH, Recipes, soups

Mexican chicken soup

Ingredients:
– chicken fillet
– a small onion
– olive oil or ghee (clarified butter)
– 2 tablespoons of flour (spelt, oat)
– 2 tomatoes
– red bell pepper
– carrot
– leek
– celery
– canned corn
– spices: turmeric, chili, salt, cilantro, fenugreek, dried garlic
– 1/4 cup of coconut milk
– dried kale to sprinkle on top

– (optionally) cooked adzuki beans

  1. Chop the chicken into small pieces, season with salt, turmeric, chili. Coat with flour and fry with chopped onion.
  2. Boil water spiced with salt, cilantro, fenugreek and dried garlic, add in the chopped carrot, leek, celery, pepper and peeled tomatoes, cook for about 15 minutes, blend into a creamy consistency with coconut milk.
  3. Add the corn, beans, chicken and onion, sprinkle parsley or kale on top.

This soup without adzuki beans requires the supplementation of 10 mg of vitamin B6, with adzuki beans – 25 mg of vitamin B6.

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Posted in ENGLISH, main courses, Recipes

Chicken gizzard salad

Ingredients:

– chicken gizzards (around 0,5kg)
– 1 cup frozen green peas
– canned corn
– 2-3 pickles
– leek
– mayonnaise
– salt and pepper

– optional: rice (full grain, red, black)

1. Cook the chicken gizzards until soft in salted water. You can spice it with cilantro, dried pepper and fenugreek and keep the broth as a base for a soup.
2. Cool the gizzards and dice them.
3. Steam the peas and let cool. You can also cook it – the broth can be kept for a soup base as well.
4. Chop the leek and pickles into very small pieces. You can pour boiling water onto the leek before slicing. It will make it easier to digest.
5. Put the corn, gizzards, peas, leek and pickles together, spice with salt and pepper and add a tablespoon of mayonnaise.
6. Leave for a few hours in the fridge.
7. Serve with a toasted slice of rye bread or with rice.

This salad requires a supplementation of 25 mg of vitamin B6.

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Posted in ENGLISH, main courses, Recipes

Wild salmon

Salmon is a very nutritious fish, a source of protein and exogenous aminoacids, omega-3 acids, vitamins and elements. Unfortunately it can also contain a large amount of additives – coloring agents, antibiotics, substances that are toxic to out bodies. This is why it’s much better to choose wild salmon – it’s less fatty, has a more delicate flavor and is much healthier. Its color is closer to grey than orange.
Popular sides to have with salmon are black rice and broccoli.

Ingredients:
– a wild salmon fillet
– black rice
– broccoli
– olive oil
– salt and lemon pepper

For the sauce:
– a handful of almond flakes
– a couple grains of marinated green pepper
– a teaspoon of lemon juice
– a teaspoon of flour or yeast flakes to thicken
– optionally: a tablespoon of ground parmesan

1. Pour boiling water onto the almond flakes and put them aside.
2. Cook the rice first (a portion of rice in two portions of salted water), because it takes the most time – the rice needs to cook for around 40 minutes, but you can’t do it earlier or else it will clump together and become unappetizing and hard to warm up.
3. Spray the salmon with olive oil, add salt and lemon pepper, bake in an ovenproof dish for about 15 minutes (180C [350F]), more or less depending on the size of the fillet.
4. Steam the broccoli briefly – they should be slightly hard.
5. Prepare the sauce: mix the almond flakes well with the pepper, salt and lemon juice. Thicken with the flour or yeast flakes, cook until boiling and optionally add the parmesan (in which case you should add less salt).

This dish is very nutritious, but acidogenic, which is why it requires B vitamin supplementation. In case of the proportions in the picture: 25mg of vitamin B6.

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Posted in ENGLISH, Recipes, sweets

Almond and nut cookies

Ingredients:

 
– 1 cup oat flakes

– 1 cup ground almonds

– 3/4 cup chopped nuts

– around 1/2 date syrup

– 50g soft clarified butter (ghee)

– optionally, 70g chopped dark chocolate

 
1. Place all the ingredients in a bowl and mix into a thick, tacky consistency.

2. Form and place cookies on a baking tray lined with a baking sheet.

3. Bake for 10 minutes in 180C [350F].

 

Thanks to the date syrup the cookies are hard and crunchy. If you prefer them softer, use xylitol instead.
Because of the high nut and optional chocolate content, supplementing vitamin B6 (25mg with a few cookies) is advised.

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Posted in ENGLISH, main courses, Recipes

Green peas and carrot bits

Ingredients:
– frozen peas and carrot bits

– three-colored quinoa (half a cup dry for 2 people)

– chicken or turkey fillet

– a tablespoon of olive oil

– a tablespoon of clarified butter

– himalayan salt, ginger, dried garlic, chili

1. Chop the meat into small pieces, mix with the olive oil, salt, garlic and chili and fry.

2. Cook the quinoa according to the instructions on the package.

3. Put the peas and carrot bits into a flat pot with a bit of water, stew until soft after adding salt, ginger and clarified butter.

4. Combine all the ingredients – add the quinoa and meat to the vegetables and mix. All done 🙂

This meal’s pH is close to neutral and it is nutritious enough not to require supplementation. If you substitute beef for the poultry, you should supplement 10 mg of vitamin B6. If you replace quinoa with pearl barley or rice, supplement 25 mg of vitamin B6.

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Posted in ENGLISH, Recipes, sweets

Crispy cookies

Crunchy, tasty and nutritious 🙂

The ingredients for about 30 cookies:
– 100g of butter
– 80g of xylitol
– 1 egg
– 50g of millet flakes
– 50g of unsweetened cornflakes
– 60g buckwheat flour
– 20g corn starch
– 50g ground almonds or other nuts
– 50g almond flakes (chopped almonds)
– 50g ground dark chocolate (optional, you can skip this or use the chocolate as glaze after the cookies are baked)
– 1 heaped teaspoon of cocoa powder (or a tablespoon if you didn’t add the chocolate)
– 1/2 of a flat teaspoon of baking soda

1. Cream the butter with xylitol, then add the egg and mix.
2. Mix all the dry ingredients and add them to the creamed butter.
3. Form cookies and place them on a tray lined with baking apper.
4. Bake in 180C [350F] for 13 minutes.

Because of their cocoa, nut and buckwheat flour content, the cookies require supplementing vitamin B6 (25mg with 5-6 cookies).

Zrzut7

Posted in ENGLISH, main courses, Recipes

Asian-style dish

We call it “chinese” 🙂 It’s a mix of vegetables, rice noodles and meat.

For 2-3 people, you’ll need:
– a piece of steak meat (it can be a different type of meat)
– half a package of rice noodles (thick or thin)
– a handful of dried Chinese fungi (Jew’s ear/jelly ear)
– a couple of carrots
– a piece of leek
– an onion
– bamboo sprouts
– green bell pepper
– olive oil
– 50ml of soy sauce
– a teaspoon of xylitol
– a teaspoon of lime juice
– spices: salt, dried garlic, dried ginger, chili

1. Soak the mushrooms in hot water for 10 minutes and then boil for 15 more minutes. If they’re not pre-cut, cut them into stripes.
2. Chop the meat, spice it with salt, chili and garlic and fry briefly on the pan.
3. Cut the carrots, onion and pepper into thin stripes and the leek into semicircles.
4. Fry the vegetables on olive oil, adding salt and the combination of soy sauce, xylitol and lime juice. The vegetables are supposed to be slightly stewed, half-raw.
5. Add the bamboo sprouts, mushrooms and meat.
6. Prepare the rice noodles in a separate pot, according to the instructions on the package, which usually means putting it in hot water for 5 minutes. If the noodles are too long and hard to break before cooking, you can cut it with a pair of scissors afterwards. When it’s too long, not only is it uncomfortable to eat, but also hard to mix with the other ingredients.
7. Add the strained noodles, mix and serve.

This dish contains everything the body needs (protein, carbohydrates, vitamins and elements). Stewed vegetables are easier to digest than raw ones and maintain most of their nutritional contents. With these proportions, the dish is neutral and self-sufficient in terms of B vitamin content, especially if prepared with poultry. If served with beef or pork, you should supplement 10-25 mg of vitamin B6, depending on the amount of meat.

jedzenie