Breakfast oatmeal porridge

I love oatmeal for breakfast. It is really the easiest thing to prepare and takes only a few minutes. Basically no time, for such a goodness :)
It is nutritious, delicious and warming when it is getting cold outside. There are literally hundreds of variations of a tasty breakfast made out of oats. Here is one of them:

What will you need:
- appr.  1/3 cup oats
- appr. 1 cup of water
- 1 handful of frozen raspberries
- 1 handful of mulberries (or any dried berries)
- 1.5 tsp hazelnut butter (or any nut butter you like)
- 1 tbsp date syrup
- 1 tsp flax-seed


We are normally using these 2 types of oats from Demeter. Both of them are pre-cut to smaller pieces, which are faster to cook. The second one is gluten-free, which is great for someone with gluten intolerance :)

Direction:

1. Place oats with water to a pan and cook them on medium heat for 2-3 minutes.
2. Add the frozen raspberries and cook for more 2 minutes until berries are warm. Turn off the heat
3. Place the oatmeal to a dish and top with hazelnut butter, mulberries, date syrup and flax-seed
4. Serve and enjoy :)

 

Oriental raw balls

These balls are very easy to make and remind me those oriental sweets from the middle east. I guess that is because of the cardamon. Try them out, they are fast, 100% gluten and refined sugar free healthy treats :)
 


What will you need:
- 1cup of brazil nuts soaked, overnight
- 1/2 orange juice, freshly squeezed - optional 
- 15 Medjool dates, soaked in orange juice (or water) for 30 minutes
-  1 handful of dried wild apricots
-  a pinch of salt
-  1/2 tsp ground cardamon
- sesame seeds for coating




Place the Brazil nuts to the food processor and process until  a sandy texture is formed. Add the remaining ingredients and process until everything is well combined and a smooth dough is form. Form balls with your hands and coat them in sesame seeds.

Enjoy :)

Post workout raw balls

These balls are perfect after a strength training workout, as they provide proteins, vitamins and healthy carbohydrates to fuel your muscles. In addition...they taste great too:) 

I have used mulberries in this recipe, but feel free to use any dried berries. Mulberries are native in China and are very low in calories. 1 cup of mulberries contain only 60 calories. They consist of 90% healthy carbohydrates, which are perfect after any workout, as they will fuel your muscles. Other health benefits of these cute berries are (source: http://www.livestrong.com/article/408406-health-benefits-of-mulberries/)

 

• they are high in fiber, which helps the body to control blood sugar level,  promote sense of fullness and prevent over eating
• unlike other berries, mulberries are high in iron. 1 cup of them contains 14% of recommended iron for women and 32% for men
• they are rich in Vitamin C and K. Vitamin C helps iron absorption, therefore they are perfect if you need to boost your iron intake. Vitamin K contributes to bone tissue development and also helps control the thickness of the blood
• they are a great source of Riboflavin (Vitamin B2). B2 helps defend tissue damage against free radicals. It also supports oxygen transport by helping to make red blood cells, and aids in converting food into energy. 

What will you need:

- 6-7 Medjool dates, soaked for 30 minutes
- 3/4 cup of hazelnuts, soaked overnight
- 1 tsp cocoa
- pinch of salt
- 1 handful of Mulberries (you can use any dried berries)
- 1 tbsp chia seeds, soaked for 30 minutes
- coconut flour for coating (or coconut flakes)

1. Drain the hazelnuts and place them into a food processor with an S-blade. Process until hazelnuts are broken down to small pieces
2. Add remaining ingredients until a sticky dough is formed and everything is well combined together 
3. Take a small part of the dough and form balls between your hands.  Coat the balls in coconut flour (or coconut flakes) generously 
4. Place the balls to the fridge for at least an hour before serving.

Enjoy :)