Every man's dream:Banana Cake/Banaanikakku

My blog is supposed to be full of healthy foods and tips, but I think if you don't allow yourself to enjoy some chocolate and homemade banana cake every once in a while, you are being too strict to yourself. It is always better to bake your sweet treats yourself than buying the cookies and cakes from the supermarket, so you will know exactly what's in it and there. This Banana cake makes both my step dad and my boyfriend go crazy. 

Ingredients:

3 bananas (2 mashed, 1 sliced)

4,5 dl flour (you can replace 1dl with buckwheat flour)

2,5 dl brown sugar

2 eggs

150g organic butter

2 tl baking powder

2 tl vanilla sugar

1 tl baking soda

2 dl cream or sour cream 

cinnamon

Preheat oven to 400 F. In a small bowl, whisk together the dry ingredients with a big spoon and set aside. In a large bowl, mix sugar and butter. Add eggs, mashed bananas, sour cream and the dry ingredients. Don't use a blender, stir it just enough to make it smooth. Pour into a pan and bake in the oven for about an hour.

Happy thanksgiving to everybody!

Banaanikakku

Tiedan, etta blogini pitaisi olla taynna vaan terveellisimpia resepteja ja vinkkeja. Joskus on kuitenkin myos herkuteltava, tai muuten homma menee liian vakavaksi. Tama banaanikakku on seka isäpuoleni että poikaystavani suosikki, ja naista jalkimmainen pystyyksin syomaan koko kakun paivassa. 

Ainekset:

2 kananmunaa

2,5 dl ruokokide sokeria

2 banaania muussattuna, 1 viipaloituna

2 tl leivinjauhetta

1 tl soodaa

2 tl vanilliinisokeria

2dl kermaviilia

150 g voisulaa

4,5dl vehnäjauhoja (yhden desin voi hyvin korvata tattarijauhoilla)

kanelia maun mukaan

Sekoita ensin voi ja sokeri, seka kuivat aineet keskenaan. Lisaa taman jalkeen kaikki ainekset yksitellen voi-sokeri seokseen, viimeisena kuivat aineet. Taikina on hyvin kuohkeata ja löysähköä. Voitele ja korppujauhota vuoka, kaada taikina vuokaan ja paista 200 asteessa n. tunti. Anna kakun jäähtyä kunnolla ennen kumoamista. Kakku on parasta jäähtyneenä ja maku paranee seuraavaan päivään mennessä.

-e-

Avocado-Coconut soup!

Health benefits of Avocado and my favorite soup recipe!

I'm a huge fan of avocado and I love the fact that it is so GOOD FOR YOU! I eat avocados everyday with everything, approximately one a day. I put it to my chocolate smoothies, salads, sandwiches, soups  etc. This time me and my mom made an avocado-coconut soup and I recommend for you all to try it!

Ingredients:

2 riped avocados

2 dl coconut milk

juice of 1 lime

lime zest

Himalayan salt

3,5dl water

1/2 glove of garlic

red chili

cayenne pepper

2 tbsp finely chopped cilantro

1. Place the avocados and the lemon juice&zest in a food processor or a blender and blend until almost smooth. I like my soup with a little pieces of avocado, so I don't blend it too much.

2. Pour the blended avocados in a pan and add all the other ingredients except cilantro. Be careful with red chili!

3. Heat it up until its warm but do not boil!!!

4. Serve with fresh cilantro and Finnish rye bread

Health benefits of avocados:

1. Promotes a healthy heart
   Contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. Avocado also contains vitamin E, Glutathione and monounsaturated fat which help in maintaining a healthy heart.
2. Lower cholesterol levels
   Rich in beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels. 
3. Control blood pressure
   Avocados are also a great source of potassium, which helps in controlling blood pressure levels. 
4. Anti-Inflammatory properties
   Phytonutrient compound found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders.
5. Promote eye health
   Avocado is an excellent source of carotenoid lutein, which known to help protect against age-related macular degeneration and cataracts.
6. Regulate the blood sugar levels
   The monounsaturated (good) fats in avocados can reverse insulin resistance, which helping to regulate the blood sugar levels. Avocados also contain more soluble fiber, which keep a steady blood sugar levels.
7. Prevent birth defects
   Avocados are rich in folate, a B vitamin commonly known as folic acid. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.
8. Reduce strokes risk
   The high levels of folate in avocados also protect against stroke. A study has shown individuals who ate a diet rich in folate had a lower risk of stroke than those who do not.
9. Protect against cancer
   Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in preventing breast cancer.
10. Fight free radicals
    Avocados contain glutathione, a powerful antioxidants to helps fight free radicals in the body.
11. Anti-aging properties
    Being rich in antioxidants, avocado is beneficial in preventing aging symptoms. The glutathione in avocado may boosts immune systems, slows the aging process, and encourages a healthy nervous system.
12. Cure bad breath
    Avocados cleanse intestine which is the real cause of coated tongue and this unpleasant condition.
13. Increase nutrient absorption
14. Skin Care
    The avocado oil is added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.
15. Weight gain
    The avocado has 200 calories for 100 grams. Avocado is a healthy source of calories, unlike many other calorie-dense foods that may contain excess saturated fats and sugar.

(Sourse: http://www.healthonlinezine.info/health-benefits-of-avocados.html)

-e-

Library of recipes: Rawlicious oatmeal (raaka kaurapuuro)

My new favorite breakfast!

I know a Glowing Green Smoothie is a GREAT breakfast.....but we all know that sometimes you just want something else. Especially if you know you won't be able to have lunch early or you are going to have a long day. I made my own recipe of raw oatmeal, by simply just mixing all my favorite ingredients. And you should do the same. This Raw oatmeal is made the night before, soaked in the refrigerator over the night and then enjoyed in the morning! 

Ingredients:

Oats

water

raw honey

cinnamon

1/2 Organic Apple

pinch of seasalt

crushed walnuts

1 tsp chiaseeds

1 tbsp flaxseeds

1 tbsp coconut oil

Put all the ingredients in a breakfast bowl and put it in the refrigerator. You can use the nuts and seeds you have, doesn't have to be walnuts. I wouldn't suggest putting a lot of honey, just a little bit to make it  super tasty!

I think I will make this for breakfast tomorrow and we will see what my boyfriend says! I'll keep you posted! Have a wonderful weekend!

-e-

Chocolate Smoothie Heaven and the benefits of Raw cacao

Whenever I feel like I deserve a treat or I'm just dying to have some chocolate I make this amazing chocolate smoothie. It is ridiculously good, clean, natural and it's really good for your body (and you mind&soul hehe). 

Ingredients:

1-2 tbsp Raw Cacao powder

1 cup Almond milk

1 frozen banana

1 tbsp natural unsweetened almond butter

handful of Raw cashew nuts

a little bit of organic honey/organic agave

(flaxseed)

(I don't actually measure the ingredients so these amounts are not exact. If you like darker chocolate put more cacao and not so much honey/agave. If I haven't had my daily flaxseed I would put 2 tbsp flaxseed.)

Put all the ingredients to a blender and blend it until its smooth.

Did you know that Cacao is derived from Theobroma Cacao beans, which literally means “Food of the Gods”? Cacao contains over 300 compounds including: protein, fat, carbohydrates, fiber, iron, zinc, copper, calcium and magnesium. I just love the fact that it is so incredibly good for you. That's why I made a list of the benefits of raw cacao just so that we all have a good reason to allow ourselves to enjoy it every once in a while ;)

Raw Cacao benefits: 

- Rich source of antioxidant flavonoids (almost four times the amount of antioxidants in goji berries) that promote cardiovascular health and protect against toxins, improve circulation, regular heartbeat and blood pressure. They also help the body repair itself and resist free-radical toxins

- Rich source of manganese, which helps oxygenate the blood

- Rich source of magnesium, which helps to build strong bones and is a muscle relaxant associated with feelings of calmness. It also helps in balancing brain chemistry

- Rich in sulfur, which builds strong nails and hair, and promotes beautiful skin.

- Contains the chemicals phenylethylamine (PEA). PEA is an adrenal related chemical that we create naturally when we're excited. It also causes your pulse rate to quicken, resulting in a similar feeling to when we are excited or fall in love <3

- Contains lipid anandamine which is in our brain when we feel great. Anandamine is also called "chocolate amphetamine" because it works like amphetamine, increasing mood and decreasing depression. It causes changes in blood pressure and blood-sugar levels, leading to feelings or excitement.

I think its time for all of us to have a chocolate smoothie ;)

-E-

Library of Recipes: Simple Super Salad!

5 Minute Super Salad

This is one of the recipes that you use when you just need to make up something from almost an empty refridgerator. The recipe varies every time, so feel free to change or add ingredients. The main ideas of this salad are dark leafy greens, lemon vinegar dressing, hemp seeds and other seeds or nuts.

 I really love using kale, not only for its nutritional value but also because it tastes delicious. It's crispy and fresh and somehow just so much more than regular lettuce. I know in Finland we don't really have kale (or at least I haven't found it) but its perfectly fine to use romaine lettuce or any other dark leafy greens. I also recommend everybody to start using hemp seeds, since they are an excellent source of protein including all the needed amino acids. They also taste good and the texture is smooth and creamy. You can use them for salads, smoothies, risottos, wraps etc.

ingredients:

Kale

pine nuts

Hemp seeds

carrot

avocado

cucumber

Dressing:

Lemon

olive oil

balsamic vinegar

sea salt

black pepper

Mix lemon juice, olive oil, balsamic vinegar, sea salt and black pepper together in a small cup. Put washed kale on a plate and pour the dressing on it. Add all the other ingredients and ENJOY!

 -E-

Library of recipes: Eggplant Rolls

ingredients:

1 eggplant

sea salt

lemon juice

olive oil

1,5 dl couscous

organic corn

kidney beans

onion

1 dl organic tomato sauce

sea salt

cayenne pepper

cilantro

paprika

2 gloves of garlic

black pepper

olive oil

1.Preheat the oven for 175C or 350F. 

2. Take a medium size pan and prepare couscous (directions on the package). 

3. Take one eggplant and cut off the stem end. Slice the eggplant lengthwise into 1/4th inch thick pieces. Discard the two end slices which have too much skin. 

4. sprinkle some sea salt, put lemon juice and olive oil on the eggplant slices and bake them in the oven (175C/ 350F) for 5-7 minutes. You can also grill the slices.

6. To make the filling, add all the ingredients to prepared couscous and cook for 5 mins.

7. Take the eggplant slices, put the filling and roll them as shown in the picture 2.

8. Bake them in the oven for 10 min or until they are soft and done. 

(You can use your favorite vegetables, beans and spices to the filling. With some vegetables,  like zucchini or mushrooms, you might have to cook them before adding to the filling).

ENJOY!

picture 1

picture 2

-E-

Library of recipes: Homemade muesli

Homemade muesli is a good option for muesli and cereal lovers and actually for anyone looking for a fibrous meal or snack before going to sleep. It is quick and easy to make, and you can use all kind of nuts, brans, dried fruits and berries. This time I used rolled oats, oat bran, sunflower seeds, rye bran, almonds and raisins. 

Muesli

your choice of brans, nuts, dried fruits and berries

organic honey

cinnamon

Mix all the ingredients in a bowl. Heat up the oven to 200 C and roast the muesli in the oven for 5-10 minutes or until it gets golden brown. Let it cool down and enjoy it with soy yoghurt and fruits or alone.

-E-

"A good laugh and a long sleep are the best cures in the doctor's book"

Library of recipes: Vegetable Couscous

I cooked this vegetable couscous for my graduation party this weekend and it was a HIT! I love it but I was really surprised and impressed that even my pickiest friends felt the same way too. Today I called my best friend who was trying to cook this for her friend but she had confused quinoa with couscous. I am sure quinoa would work too. Minttu, this is for you:

Vegetable couscous:

(2-3 persons)

2,5dl whole wheat couscous

1/4 eggplant

1/3 zucchini

1 onion

 1/2 pepper

1dl kidney beans

garlic

chili

sea salt

soy sauce

cilantro

cumin (juustokumina)

cayenne pepper

black pepper

olive oil

Prepare the vegetables and cook them with some olive oil on a pan starting with eggplant and onion. Add zucchini, pepper and kidney beans while cooking couscous in a separate pot. Add some of the spices to the vegetables. When vegetables are done, mix them with cooked couscous and add the rest of the spices.

Add a little bit of olive oil to couscous, check the taste and let it cook for 5 minutes.

*Make sure that the eggplant is cooked when you mix it with couscous

*You can use all kind of vegetables and spices, i like spicy food

*Couscous is delicious both cold and hot

-E-

Library of recipes: Cabbage salad

The most simple salad

When you have had a heavy lunch, or maybe a graduation party last night you might want to have a nutritious but a light meal for a change. A good option is to make a cabbage salad (varhaiskaali) with an olive oil dressing. It takes about 5 minutes to cook, it is very inexpensive and it actually tastes SURPRISINGLY good.


Cabbage is incredibly nutritious. It contains many powerful anti-oxidants that are known to help protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood.


Fresh cabbage is also a great source of Vitamin C that helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. It is also rich in many B group vitamins including pantothenic acid, pyridoxine and thiamin. Cabbage also contains potassium, manganese, iron, and magnesium and is a very good source of vitamin K that has potential role in bone metabolism. 

 This recipe is from my mom, who can make incredible food and desserts.

1 (small) Fresh Cabbage 

3 tasp Olive oil

1 tasp sesame oil

sea salt

pepper

fresh lemon juice

1-2 gloves of garlic

sesame seeds

sunflower seeds

Cut the cabbage and put it in a bowl. Mix the oil and the spices in a glass and pour it on the cabbage. You can put a handful of different kinds of seeds and nuts on the top of your salad plate.

ENJOY!

-E-