an egg
2 tablespoons fine oat
2 tablespoons skim milk
1 tablespoon cocoa ( optional )
Teaspoon yeast candy
Cook on a Tefal pan without oil
oat pancakes
an egg
2 tablespoons fine oat
2 tablespoons skim milk
1 tablespoon cocoa ( optional )
Teaspoon yeast candy
Vera salad
Vera salad, it's a Russian salad I tried to make changes to the recipe to be healthy ... Enjoy it!!
Ingredients
Vegan ONE-POT Tomato Basil Quinoa
This one pot quinoa recipe could not be more simple to make and is full of taste. It takes about 20 minutes to cook but you can just let it bubble away unwatched while you get on with something else.
As quinoa is a seed this is grain-free and gluten-free so a perfect high carbohydrate alternative to pasta and rice. Quinoa contains all of the essential amino acids and is high in protein. Also suitable for vegan, dairy-free, plant-based and general healthy diets.
Ingredients
- 1 3/4 cups / 300g Quinoa
- 3 cups / 450g Cherry Tomatoes, quartered
- 4 cups / 1 litre Water
- 1 large Onion, thinly sliced
- 4 cloves of Garlic, thinly sliced
- 2 heads of Basil
- 1 tbsp Seaweed
- 1 tbsp Italian Herbs
- ½ tsp Cayenne Pepper
- a pinch of Black Pepper
- Olives, Olive oil, Nutritional yeast and Fresh Basil – optional garnishes
Method
- Place everything in a pan and bring to a boil.
- Reduce to a simmer, cover and cook for 15-20 mins until soft and fluffy. Stir half way through.
- Fluff the quinoa with a fork and serve with the garnishes.
- Store any leftovers in the fridge and enjoy within three days.
I didn’t rinse my quinoa as the type that you find in the UK is generally prewashed and ready to cook. Rinsing again washes away some of the natural starches that help to thicken. However some quinoa is sold unwashed so does require rinsing first to take away the bitterness.
In this recipe I like to add a small amount of seaweed to season rather than salt. Seaweed is high in many nutrients and vitamins and I try to include a spoonful here and there in recipes to boost nutritional content and subtly enhance the taste. I’m using a mixture of nori, sea lettuce in dulse but you can use any seaweed that you prefer.
This recipe could be cooked in a slow cooker if you prefer and will take about 6-8 hours.
Sometimes the tomatoes available in the winter in the UK are a bit bland and this warm hearty dish is what I crave on cold days. When the tomatoes are lacking in flavour then add a few tablespoons of tomato puree to up the flavour.
Mixed herbs are high in calcium, antioxidants and iron. They’re great to have around the house as it can be difficult to keep fresh herbs alive and away from slugs in the garden. I’m using mixed Italian herbs – a combination of Basil, Thyme, Oregano Rosemary. You can use any herbs that you like or just replace with extra fresh herbs.
@nestandglow
How to wake up early?
Sleep gives your body time to recover, conserve energy, and repair and
build up the muscles worked during exercise. When we get enough good quality
sleep, the body produces growth hormone. During childhood and adolescence,
growth hormone makes us grow (as the name implies, Winter says. “And when we
are older, it helps us build lean muscle and helps our body repair when we have
torn ourselves up during a hard workout,” he adds. “Growth hormone is essential
for athletic recovery.”
I’ll tell you how I went from harassing the
snooze button and rolling out of bed with 5 minutes to dress for work, to
waking up at 4.30 am without attempting to hit the snooze button and being
excited to do so. The ultimate wake up early motivation.
• Once you can determine how many sleep hours your
body needs, you will want to adjust your sleep schedule. That means, go to bed
earlier to wake up earlier.
• Give your body some time to adjust. Wake up 15
minutes early every day until you reach your goal.
• Block all light in the room. This means that the
curtains should prevent entering any light from the street. Also, close all
in-room electronic equipment.
• You can try the white noise machine. They
effectively mask background noise such as sirens, traffic, car alarms, and even
annoying neighbours.
• After setting the alarm in the evening, place
your phone or alarm clock in a place far from your reach.
• If you're still having problems showing your
power on the alarm clock, try someone who can help you get up.
• Drink a full glass of water every night before
bedtime. When the alarm starts ringing, your body will wake up immediately.
• Sometimes you just need some external drives. One
way to do this is to schedule some important things, such as a job interview or
appointment with a dentist, early in the morning.
• If you feel after a hard day that you are about
to fall if you do not close your eyes for just one minute, take a short nap.
But you have a time limit of less than 15 minutes.
• Stay away from steroids after 3pm. This means not
eating soft drinks, coffee or energy drinks in the age.
• You should not work or watch TV on the bed. If
you use your bed for things other than sleeping, your brain will begin to link
it to vigilance.
Solutions for muscular demolition due to sleep and lack of sleep
For who work at night:
1-
making the night atmosphere at
your room when sleep in the morning
2-
Drink a lot of water at night
3-
Before work sleep 2 hours
4-
Sleep 6 to 7 hours per day
For who have insomnia:
1-
Put your phone and your TV
aside for Hormone secretion ‘’ melatonin’’
2-
Take melatonin capsule help
you to sleep and it does'nt cause you to be addicted to medication, you
take it for a short period when you can’t sleep
