Nutrition- what to eat if..

... awaiting the day full of stress.

 Eat oatmeal porridge. Oats has long been known as a nervine plant. Or, eat boiled eggs with some bread and drink a glass of juice. That food is full of iron, protein and carbohydrates - all day long you'll be energetic and in good spirits. Carbohydrate and protein combination reduces stress hormone levels and eliminate the stress caused by such symptoms as muscle tension. In order to quickly calm down, eat handful of dried apricots and drink a cup of chamomile tea. 


 ... need more energy

 By eating breakfast cereal you get the most energy and nutrients. You can prepare a meal in the already in the evening - pour orange juice or yogurt over the cereal, add honey to taste and put a bowl in the refrigerator. In the morning in addition cut some fresh bananas, oranges or berries. During the day eat often, but in small portions - eat bananas, nuts or fruit plate. For the lunch be sure you will eat fresh vegetable soup with bread or a sandwich with tuna. 
 

... you actively exercise.

 Active exercising needs a lot of energy. So you should eat that kind of food, which is very quickly broken down into glucose and absorbed into the blood. Eat an hour before the workout. Bananas may contains potassium, which prevents the muscle spasms. Before and after the workout be sure to drink a lot - water, juice or a special drink for athletes. 
 

... you want a better sleep.

 If you want to sleep like a log, eat dinner two hours before you will go to the bed. In this situation for dinner is very suitable high starch foods (rice, potatoes or chicken) as well as bananas, nuts, seeds and grains. 
 

... you need to concentrate.

 40 percent. carbohydrates consumed by us is used for brain. Therefore, if you need to concentrate, eat more grains, fruits and vegetables. They are also rich in vitamin C, which improves memory. Oily fish (eg salmon) is the best food for the brain - it has the proteins that helps to remain fit, and fatty acids which ones are related to mental capacity. Give up refined carbohydrates (eg cakes) and coffee. It's proven that the exams pass better those who do not drink coffee.
... you catch up cold.

 Once you first feel unpleasant symptoms of a cold, eat more fruit and vegetables, because now you require a higher vitamin C content. One kiwi contains two times more vitamin C than you need per day. One of garlic every day is enough to strengthen the immunity. 
 

... you have headache.

 Avoid strong cheese, red wine, citrus fruit and chocolate as for the food-sensitive people it may worsen headaches. You may have a headache and because of the lack of body fluids or you are just simply hungry. Foods with a high concentrated sugars (honey, tomato paste) may reduce pain.

Herring salad sandwiches

Another day my wife visited Eastern Europe shop and bought some herring fillets in oil. Their coming in different flavours like cinnamon, smoked and so on and it's very delicious. But most important thing- there's no bones as I hate the small bones in the fish. She's got the plain ones. There is many ways what you can do with the herring fillet. I think Vietnamese's frying in. I remember once when I been in Germany, some my neighbours been frying the herring and the smell was something you could not stand for. I nearly wanted to call them firefighters:) Or maybe they been doing something wrong... Another, traditional dish from Eastern Europe is very simple. You just eat them with boiled potatoes and creme frache (delicious!) what reminds me on the remote village life.
But I decided to do something different. Just the small bites as a snack or starter if you like.
Here comes my simple but delicious recipe:

3-4 Herring Fillet
1 onion
2 carrots
sunflower seeds
ketchup and mayonnaise




Fry onions and carrots in the pan on sunflower oil until soft. Don't put to much oil. Once fired it has to be more or less dry. On another pan with no oil fry sunflower seeds until light brown (don't forget to stir them all the time while frying). Cut the herring fillet in small slices. Once your mixture of carrots and onions is chilled mix everything together by adding ketchup and mayonnaise. Serve on rye bred or on its own.
Maybe it doesn't looks tasty but if you like fish- it's delicious! Believe me.

Salted Salmon

This time will be quick post. No long introductions.
Everyone knows about smoked salmon. But very little people knows that instead of buying smoked salmon you can make your own- salted, which tastes even better (at least for me).
Just buy salmon fillet or cut the fillet out of whole fish. Slice the fillet in thin slices trying cut them bigger as possible.
In the container (that's what I usually do), where you will store your salmon, lay down one layer of the fish, season with sea salt, freshly crushed black pepper and a very little of sugar. Repeat the process every lay until all the fish is layered. Put some bay leafs every 2-3 layers. Leave in the fridge for 12 hours at least. Consume within the time you think is consumable:) (my opinion best within 2-3 days).
It's very great for starter or served with the boiled egg (cut in halves) by the side. I love it to have for my weekend breakfast.

Pan fried Turbot with cinnamon carrots

Today I went with the family to Waitrose. My daughter needed some milk for breakfast. Actually this is the place I love most. It is a bit expensive but is worth to buy because of the quality, freshness and friendly customer service. Although you can find some really cheap products if their date is nearly to expire. So decided to take a look today at the fish counter if there is something cheap (as I said, I'm just simple guy not some investment banker). I came across the fish called Turbot. I still have no idea what it is but for me looked it nice and, in my way, I already imagined the finished product on the plate with finished taste. Ofcourse you can try this with any other fish (I would suggest the white fish fits best). This is how I imagined it and how it looked on the plate (still don't know what kind of sea animal Turbot is but it tasted great).













Message for food professionals: maybe it doesn't looks impressive, but sorry, I never read the cooking books despite having bunch of them at home (still hope one day I will need them).

Pan fried Turbot with cinnamon carrots
(portion for two)

2 Turbot (kinda sea beast) filet
1 middle size carrot
sunflower seeds
0.5 orange
cinnamon


Make some cuts (not deep) across the turbot filet and fry it in preheated pan on the oil. Season with salt and pepper.
In as mall pan preheat a table spoon of olive oil. Fry thin cut carrot stows for one min and add sunflower seeds. Season with salt and pepper and fry it for another min. Peel the halve of orange and cut in cubes. Ad to carrots and fry for another 0.5-1 min. And at the very end sprinkle some cinnamon and mix all.
That's how I wanted to be served, but you can do it your way (I think it would taste good with steamed vegetables or potatoes).
Put in the middle of the plate leaf of lettuce salad. Serve the hot fish on the middle of salad leaf with the carrot mixture on top of the fish.
It tasted great!

Cold Beetroot Soup

The sun is shining outside with the strong spring feeling inside. So been going to car-boot sale but it seems it was a bit to early. Spent about 3 hours in traffics (where the hell all those people going sunday early in the morning, maby to car-boo sales as well?:).
So after annoying trip and unsuccessful hunting for bargain (what a wasteful Sunday spending when such nice weather) I decided to have something cool (just to cool down my anger:). And this cold beetroot soup was the best fit. Already while sitting in the car I could taste in my imaginations that refreshment. Yes, refreshment. Honestly, you should try it in hot summer days and this will be ideal refreshment (without alcohol sure:) keeping your hunger down. Just look at the picture (I know, the picture is not professional, I done it with my iPhone, but once will get the professional one I think the quality of pictures will improve). It takes only minutes to prepare and it's very easy.


And here is the recipe:

1 jar (0.5) of slightly pickled beetroot (although you can use simply cooked ones)
Half fresh cucumber
2 hard boiled eggs
Bunch of spring onions
Small bunch of dill
0.75-1l greek yogurt (I'm using kefir)
Some milk (just to make yogurt thinner)


Grate beetroots (or use the ready grated ones from your thin) and cucumber i the pot. Chop hard boiled eggs, spring onions and dills. Mix greek yogurt with some milk (just to make a bit thinner consistence- but not too thin). Pour it in to the pot over your ingredients, add some salt and mix well.
It's done! Easy, isn't?
Serve accompanied with steamed or boiled baby potatoes.
And don't forget to tell me if it was refreshing ;)

Hi5, Food Lovers!

WARNING! If you DON'T have a passion for quality food or cooking- DO NOT READ MY BLOG or FOLLOW ME;)
Maybe some professional cooks or food experts will find my blog boring with nothing new in it, but I do this with love and passion and want to share my cooking experience with the world. All you will find in my cooking blog is not followed by some recipes, is just the expression how I felt myself while creating this particular dish.