Archive for the ‘Low GI’ Category

Hidden Gems

Hi,

How is it going. I hope that everybody are healthy an in the good mood =)

My mood is just great – i wake up happy to see the Sun, I spend all day laughing and joking and fall a sleep with a smile on my face looking back to the beautiful day behind. It is a lovely lovely feeling…  

Today i woke up and had few pieces of Fresh Papaya, made beautiful Breakfast Cocktail for Mr. R – his favorite combo – banana and milk and through in there few frozen bluberries, pear and papaya. He loves his shake in the morning – what makes it even easier for me to make him a breakfast 😉

I packed my overnight Cookie Dough Cereal with me to yoga – i always have proper breakfast after the class – it keeps me going till lunch. I was running a little late and was really hoping to make it in time. It is really impolite to be late for yoga and miss breathing and then disturb the others with voice of placing your mat etc.. But hey, petrol light in my car went on right after leaving the house. “it always happens in the worthiest time possible – i thought, blaming myself for not filling it up the day before. I took another root to Fitness Center and hoped not gas station just to find out that i left my wallet at home. So – here i realized that i am not making it for yoga. I turned around and came back home. But hey, determination is the key! I searched the schedules for other close-by Yoga Centers and – going to try new Yoga Class at Zen Yoga! (which i would definitely not have time to try if situation would not be same).

So, with  a right attitude even the bad things turn to  a Good Luck =) Way to go !

Other then this would like to share my recent eats –

Baked Egg and Buckwheat

(good recipe to sneak in some super foods into the plate of Mr. R, since he is not a fan of those 😉 

Our Quick Lunch

I adapted this recipe from The Healthy Foodie with a very slight modification and adjustments suitable for my food preferences.

1/2 cup of Buckwheat Groats (not toasted)

2 Tbsp Amaranth

1 Tbsp Chia Seeds (yey – it was sneaked in to his plate)

2 cups of water

1/4 tsp salt

Wash and drain grains. Bring salty water to boil, add all dry ingredients and bring to boil. Stir, reduce heat to low and cook for 15-18 minutes.

1/2 medium red onion

1 Tbs Olive Oil

1-2 Tbsp Pine seeds

Salt and Pepper

Cook over medium heat until translucent.

Add:

250 gr spinach

And stir for 1-2 minutes until done.

Remove from heat and

Mix in for HIM: 2 Tbsp Labneh, 1 Tbsp Cheddar cheese

Mr.R's plate

Mix in for Myself: 1 Tbsp of Goat Labneh (i used i ball of Lebanese Goat Labneh from Goodies)

Divide buckwheat mixture between two oven proof dishes. Place spinach and cheeses on top. Make a well in the center of each plate and crack the egg in this little well. Season with salt and pepper. And bake in the preheated to 190 C oven for 15 minutes or until egg is set.

Layers of Foodgasmzzzz =)

He loved it =) Which i think is achievement considering the Hidden Gems in there – Chia Seeds

Egg was a bit gooey and made it all come together nicely

Off to yoga now =) and then shoes shopping at Dubai Mall.

 

I still have some picses to share from Photography workshop with Fellow Foodies – so promise to make it up in the next Post.

 

Happy,

 

Elena

 

 

 

 

 

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Breath Away

How often do we think about our breathing? It comes naturally, right. So why to to worry about. We don’t breath – means we don’t live. But when we do breath, do we do it in any specific manner? Have you ever try to observe your breath other then at yoga class? never did, until i discovered the benefits of it.
It is known fact, that breath is fully connected to the level of stress in you body. Same as you can limit stress at yoga practice, you can limit it it during day-to-dayy life, simply, by observing your breath. Is my breath short or long, deep or shallow, fast or slow. Have yo ever notice, that when you get angry or stressed you heart start racing and breath becomes short and shallow? Or when you scared, it slows down?
Yoga practice brings us into control of our breathing through Pranayam techniques and teaches us to reduce stress through Meditation. On the Yoga Journal Website both of them described widely.

Both of those yogic techniques are great to learn and use, but how often do you get an opportunity in real life to take a moment by yourself to meditate? Me – never, sad to admit, but other then short Khapallabhati Pranayama before morning Sun Sun Salutation or Mriji Mudra in the evening i have not progressed.

My yoga teacher thought us, and i follow it now and see the benefit – PAY ATTENTION to YOUR BREATHING. When you feel overwhelmed, stressed or even angry – just pay attention to your breathing. this is what i do:

1. I seat down keeping straight spine (on a chair, couch or anything beside me), relax my shoulders and do not cross either my legs or my arms (trying to open my palms so they can face up and be open to the energy of universe). I silent my mind by concentrating on my breath.

2. When i feel that i am in full attention of it, i start slowing it down: breathing in to the count of 3 and breathing to the count of 3. Then slowly increase the number of second i breath in up to 6 or 8 counts. Then reverse it and increase breathing out time, keeping breath in as short as 3 or 4 counts. Every breath you take – make sure to make it deep and expand all your diaphragm and rib cage – fell that cold air enters your nostrils, filling up you abdomen (abdomen rises), filling up your diaphragm (it expands), filing up your ribcage and your chest. Breeth out slowly, feeling how warm air leaving your internal organs all negative energy is leaving your body.

3. And i do not thing about anything else at that moment, other then my breath. But what can be more important than that? You are breathing – meaning you are alive.

The great part about this technique is that you can do it at any given time and it will require just a few minutes. After that you breath will become very even and you will notice that even after breathing without much attention to it, you will breath deeply and slowly.

Pay attention to your breathing even without stress situation, and it will help you no to get there at all.

Recent Eats
I started my day with “Mighty Cereal” Bawl with fresh figs and then had early lunch (3 horse before my yoga practice).

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Big one-plate meal consisted of left over red rice and baked vegetables. And I added some sprouted beans and boiled chickpeas on top for extra protein and fiber. Sprinkled it with turmeric powder, hemp seeds and sea salt. Foodgasmic!

Later I snacked on this,
Chia Seed Carob Cookies

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Recipe adapted from Pure2Raw blog but slightly modified in order to reduce sugar content.

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Recipe:

3/4 c gluten-free baking flour blend
3 T carob powder (I did not opt for cocoa since I was tested with intolerance to coca beans and trying to avoid it in any for)
1/2 t gluten-free baking powder
1 t cardamom
1/2 t cinnamon
1/4 t salt
3 T chia seeds
3 T pumpkin pure (Twins used 2 T of applesauce, but I had home made pumpkin pure and increased amount of it, since reduce the sugar)
2 T virgin coconut oil, liquid
Seeds scraped down from 1/4 vanilla bean (since I cannot find gluten free vanilla essence in Dubai, I am using fresh beans)
1 tsp of powdered stevia
3 T water
1 T Raw Blue Agave

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Makes: 11-12 cookies

Place all dry ingredients into big bawl. Add all liquid ingredients and mix. Lastly add coconut oil and stir well to combine. Add 1 T of water more if the dough is too crumbly (depending on the baking mix you used and sugar reduction it might require a bit more water)
Scoop the dough onto a cookie sheet lined with baking paper and freeze for 15 minutes.

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Preheat oven to 170 C.
Place chilled cookies into warm oven and bake for 12-15 minutes.

Indulge!

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Breath and relax,

Elena

Lazy Weekend Meals

So, weekend is over in Dubai! How was yours?

We finally watched “X-men First Class” and totally loved it! Such a treat for fans.
Then we hanged around the mall and had a a very pleasant dinner with family after all.

Mr.R was overly occupied with his new game and I was happily spending my time at the kitchen, enjoying it after a few days break because of the finger healing process.

Miso Glazed Salmon with Red Rice and Baked Vegetables

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Baked vegetables:
I chopped a lot of different Low Glycemic vegetables (avoiding potato of course): baby zucchinis, red cabbage, white cabbage, carrot, celery, broccoli, red onion, baby eggplant. In small sauce pan added 1/3 cup of olive oil and placed pot on medium fire. Added 4 minced garlic cloves and fried it until just fragrant, removed from fire and let it stand for 20 mins to absorb more flares into oil. Chopped fresh basil leaves and fresh rosemary leaves, mixed it with oil too. Seasoned with salt and pepper. Poured oil dressing over chopped vegetables and mixed to coat evenly. Baked in preheated to 220 C oven for 40 minutes, mixing once.

Red rice from Organic supermarket has an amazing nutty taste which is so pretty different to the regular brown rice variety. But it requires much longer cooking time. I washed and drained 1 cup of red rice and 1/2 cup of brown rice (to make it more colorful). Added rice to 4 cups salted boiling water, covered with a lid so no steam can escape, reduced heat to minimum and left it for 40 minutes on the stove, without opening or stirring. After that, removed from heat, opened it, fluffed it with a spatula and covered again. Let it rest for 15 mins, while was preparing salmon.

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Miso Glazed Salmon was a bit of a down part of the dish – since it was my first ever experiment with miso dressing (other then mKing miso soup). But still was pretty eatable -)) I mixed 1 tbsp of Organic Brown Rice miso paste (did not have white miso paste a hugely regretted it after tasting – it must be with white paste – it would be milder) with 1 tsp of Gluten Free Organic Soy Sauce, 1 tbsp of fresh minced ginger and 1 tsp of sesame oil, added just a small drizzle of Raw Organic Blue Agave And mixed it all very well. Marinated salmon for 30 minutes in this mixture and then baked under broiler at 220 C for 4 minutes on each side. It was ok, but next time will make the paste milder and use White Miso. Will be experimenting with it, so Improved versions will be coming soon -))

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Saturday morning went to Yoga after 2 days break and felt great! Did powered up Sun Salutation and really worked on those abs and core, which always make me break into sweat and loving it more an more. My favorite pose for core straightening is Full Boat Pose (Paripurna Navasana)

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Through this pose in the middle part of our practice and hold it for at least 30 seconds, repeat twice and you will feel your abs burning.

Tomorrow will be new yoga mat shopping – yey! Can’t wait to finally have my Manduka Eco Light Mat in cherry color.

Cheers,

Elena

Pumpkin pie for breakfast?

I still remember that time when I used to have a chocolate croissant and coffee for breakfast. I was starving by lunch time after that. It never really filled me up. Now my breakfasts are different – they are high in protein, gluten free and very different every day. But the most important thing is that they fill me up – it is like a fuel which you put in the car and which keep your car going till the next “gas station” on full speed and not just dragging there.
I have variety of grains for breakfast like those described in so many other my posts

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Mix of wholegrain brown rice, corn, sorghum and buckwheat. 1/4 cup of uncooked cereal contains 4 g of dietary fiber and 4 g of protein. I buy them from Organic Supermarket of course. they are so cooled in my blog as Mighty Cereal – just love them.

Also I had a Big Day for organizing kitchen cupboards yesterday and I realized that I have a whole huge packet of Garbanzo and Fava Beans Flour. Hmm… Just thinking now what shall I use it for… Other then Socca of course.

There is still some few items I got recently from – what a surprise a LuLu hypermarket in Barsha – Lucuma Powder and Hemp Seeds. Both of this items I wanted to get for a long time and could not find them anywhere in Dubai. So how surprised I was to find them in LuLu?!?

New addition to the family of Super Foods in my pantry:

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More about Lukuma . It has a sweet taste, great for avocado ice cream and rich in B vitamins.
More on Hemp Seeds hemp seeds reach in Omega 3, Omega 6; packed with essential amino acids, easy to digest; gluten free and cholesterol free. Just one word – super foods! Great to kiss in to cerela or sprinkle over the salads.

And down the line, my today’s breakfast – Famous Fro-Yo. All healthy goodies all over the world love it and having it hundred different ways! Mine is always different, but today is Pumpkin Pie Fro-Yo

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Fro Yo is basically a mix of cold yogurt with protein powder and thinned out with a splash of milk or milk alternative of your choice. Today I mixed goat yogurt with 1/2 portion of Raw Organic Brown Rice Protein Powder, added 1 tbsp of almond butter, 2 tbsp of sesame seeds paste and thinned it out with goat milk. To make into pumpkin pie – just added 2 tbsp of home made pumpkin pure, 1 tsp of chia seeds (for omegas) and spiced it up with Pumpkin Spice Mix. I topped it up with some dry mulberries and dash of Yakon Syrup.

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Tastes just like Pumpkin pie filling or the frozen yogurt with pumpkin pie flavor but way healthier! And of course sugar free and gluten free -)

Hope you also have healthy breakfast on the Weekend day.
I am of to make egg tacos for late breakfast for Mr.R – who’s weekend breakfast always merged with my lunch -))) ahhh… The kNight and Day story continues -)))

Have a great weekend,

Elena

Sick leave

I cut my finger filly bad recently. Was rushing to separate slices of frozen corn bread for snack and the knife went right through my finger. The cut was really dip and doctor even recommended to stitch it. I preferred to let it heal naturally though and just being very careful with it now.
Down line: no rush when you have a knife in your hand.
Since I am cut of of cooking for a couple of days – keeping it simple and nutritional.

Mighty Cereal Breakfast – my fav lately – mix of organic brown rice, millet and corn.

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I boil little less then 1/2 cup of this cereal in 1,5 cups of water for 10 minutes, add 2 tbsp of sesame seeds paste, Raw Organic Protein, and mix in the following: chia seeds or hemp seeds for omegas, goji berries or other berries for antioxidant, Lucuma or Maca or Yacon syrup or stevia powder for sweetness. That is all all tastes very good, plenty of whole grains and protein.

For lunch I made Salmon with spicy Lentil salad.

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Seasoned salmon – 200 gr. Fillet – with salt and pepper and some turmeric. Grilled in the oven for 15 minutes. Boiled French lentils for 20 minutes, added chopped red onion and coriander. Dressed it with lemon-walnut oil and Garam Masala dressing.
Really good lunch and really great for one person.

Fr dinner we headed to the Mexican Restaurant on Jumeirah and I was hugely disappointed to discover that they have not prepared Tamale for that day, so we ended up sharing beef corn taco with guacamole and salsa. I even purchased some of their home made corn tortillas and brought them home with me for a quick fix later.

I miss yoga and did simple stretches and few poses just to keep my muscles stretched, sincei and not going for the classes lately (no to put any pressure on the cut finger).

Hope everyone is healthy,

Elena.

L-weekend -)

Hi there!
How was your weekend? I finished spent mine by lazing on the sofa and watching last episodes of “The L Word” – such a cool TV show – loved every bit of it!
It made me think of some different things like –
– to be gay – is it genetics or fashion
– what if your child will turn gay
– society disapproval – how difficult it might by!
– transitional people (like when girl want to become full on guy and otherwise) will never regret going through the surgical procedure and removing unwanted parts forever?

We do not have so many gays in Dubai, or they are just not very obvious like in different countries. But is it right for society to neglect sexual orientation of others? Would you be more comfortable to raise your kids around gays or not?
Me personally I do not care what orientation person is, as long as the person has a good hart. And I truly believe that orientation of the person is their own choice and right. And I really feel bad for all gay people for getting punished sometimes discriminated by society for being what they are.

Some recent eats (between watching tv show):
– breakfast cookie dough cereal for after yoga breakfast
– millet cereal
– quinoa pilaf for lunch

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1 cup of washed quinoa add to 2 cups of salted boiling water, reduce heat and simmer on lo for 15 minutes or until quinoa will become fluffy. Steam 1 chicken breast for 20 mins turning half way through. Heat 1 tbsp of olive oil in pan, fry some chopped onions and garlic, add broccoli florets and stir fry for 3 minutes, add 1 cup of each – green peas and spinach and stir fry for about 5 more minutes. Season with salt and pepper, add 1 tsp of Garam Masala spice mix, chicken (shredded) and quinoa. Stir on low heat for 3 minutes. Enjoy! Serves 4 and approximately 400 kcal per portion wi mighty 18 gr of protein!

Getting reday to head for afternoon work out:
– cardio 10 mins
– tricep dips x12
– push ups x8
– squat thrusts x12
– sit ups x12
– reverse sit-ups x8
Repeat 3 times
– cardio 5 mins
– gently yoga – 1 hour

Have a nice day all!

Elena

Fishy dayzzz

So, it is one more beautiful day in sunny Dubai! It is wonderful to have sun 365 days a year – you wake up and look at the garden full of sun and birds – it is just lifts all your spirits at once! Time to hang out!
I headed to yoga at the morning and we really worked on strains ing our back – which I love to do since the core muscles support our spines and if we have healthy strong back for longer is always a benefit. I did not prepare any after work out snack – and hugely regretted it, since I had only water before yoga. Note: always have snack after yoga, or a fruit before work out (as per advice of Fitnessista ). During Ramadan – there is no coffee shops operating during day time for dine-in and only few are open for take-away. I would love to go to the house and have a wholesome breakfast, but had to do some grocery shopping at Organic Supermarket (which is really close by to my gym). So completely desperate for some nutrients for my body – I hoped in closest supermarket and got really frustrated in terms of which breakfast I can get here and not to slide of my gluten and sugar free eating :-/ After contemplating between walnuts, natural yogurt and avocado – just got them all -))) and ate it in privacy of my tented windows car in the far away lot of underground parking (what a criminal me -)). These snacks saved my grocery shopping that time 😉

After returning home (I was still hungry though, since did not have my doze of healthy grains in the morning) went right into making lunch.

“Blackened” Nile trout and greeeenz

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Just sprinkled 200 grams filet of mile trout with salt and pepper, cumin, turmeric and a bit of paprika (I am so into paprika after our trip to Spain) and pan fried it with a drizzle of coconut oil.

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On the side I had boiled green beans with dressing of onions and garlic pan seared in olive oil.

The lunch was just what I needed and spices on the fish made it really special -)