Tag Archives: snack

Warm fall breakfast – Steel-cut oats with apples and cinnamon


Hello Friends,

One of the thing that I really enjoy in this fall weather is a warm breakfast. And since apples are in season now (another staple food next to pumpkin) we eat lots of them here. Usually I prepare some variation of oats the night before without cooking them but on a rainy day steel-cut oats seems to be a better choice.

Steel-cut oats with apple and cinnamon

1c. steel cut oats +1,5 c water

1 apple chopped

1tsp of cinnamon

roasted peanuts to sprinkle on top

1tsp of sweetener of your choice (I used Maple syrup)

Chop an apple and add it to your oats with a 1,5 cup of water and start to cook until the mixture starts to boil. Then lower the heat and simmer until oats become soft. Transfer to a bowl and serve with your favorite toppings. Enjoy your day;)

Till next time


Goji Berries Protein Bar to snack on


I don’t want to say it out laud but fall is coming,,, and with fall the tendency to get sick. My immune system is pretty strong but I can never have enough of Vitamin C. Especially when I am stressed out and have no time to relax. My week was pretty intense with running errands before we leave for our vacation so I made these bars to help me with dealing with hunger when I am on the run.

Goji Berries are pack with vitamin C (more than oranges) and have more beta-carotene than carrots ( good bye wrinkles!!!). You can eat them however how you want, raw or cooked, add to anything really. The taste is similar to raisins but more tart.

Goji Berries Protein Bar

based on this recipe

with modification: I used: 1 cup of almond flour, add ¼ goji berries and pecans (instead of almonds) and coconut to sprinkle on top.

Enjoy and let me know how you like it.


Cake for breakfast?


If you are fan of oats for breakfast like me and you wake up knowing that they are waiting in the fridge– this recipe is for you. Some nights I am coming home late and by the time I shower and get ready for bed it’s really late. Which results in me not preparing my oats for the next morning. On days like these this is a great and easy way to make an oat cake which you have complete freedom with decorating. I am now experimenting with a few variations but here’s the one I had this morning.

Oat Breakfast Cake
¼ cup of regular oats
½ ripe banana
¼ tsp baking powder
1 tsp carob powder

2 egg whites

2 tbsp crushed hazelnuts
½ tsp vanilla extract
sweetener for taste. I used 4 drops of stevia but ½ tbsp of honey would work too
2 tbsp peanut butter
decorated with blueberries and a spoon of peanut butter

Mash banana and add oats, peanut butter, nuts, carob powder, baking powder, egg whites, sweetener and vanilla extract. Use a Teflon pan and fry it on a low heat on both sides (watch it all the time it’s burns easily). Flip it using a spatula and a fork. Ready in a few minutes. Add your toppings and enjoy.

It’s the long weekend over here. I am still going to work but I hope I will find something exciting to do and enjoy the last long weekend of this summer. And what are you up to this weekend?

Till next time


Accidents happen


and let’s say: I am OK with it.

 First of all, a few days I injured a muscle behind my knee. OMG- what a crappy feeling, not to be able to walk. The funniest part is that I really have no idea, when and how. After teaching my evening class on Tuesday I came back home and a few hours later my knee started to feel weird. Then I started to walk funny and on Wednesday morning I couldn’t put any weight on left foot. I still had to teach my morning class, even told my clients that if they see me doing anything they have my permission to yell at me, or throw a block at me. Later I cancelled the rest of my classes until Friday night.

Practice what you teach- and honoring my body is the best I could do at this point.

I know that almost everyone who works as an instructor or working out a lot at some point have to deal with injury but let me tell you it drove me crazy. I felt so helpless, so I was icing my knee and did nothing for 3 days. I had the best intention to check it with my doctor but I didn’t realize that my health card expired so I couldn’t really see him. Tip of the day:make sure yours is still valid…

So now I am a bit better, I still feel a pulling on my hamstring and can not really stretch my leg but I can step onto my foot and that’s a progress. Hope it will heal quickly so I can go back to my routines.

It’s really tricky how your mind works, how your body works and when something goes wrong how it shake us. Great life lesson that brings you back to basics that I repeat on each of my classes over and over again: listen to your body and honor it wherever you are in your practice right now.

So yeah, that was one thing that I am dealing with now.

On the same note (of accidents), I was making a smoothie a few days ago and I didn’t really have lots of options in my fridge so I just put a very ripe mango, 1 apple and the rest of the Greek yogurt and blended it. Holy smoke-how good was that. It came out as a mousse more than a smoothie but that’s OK. Please try this very tasty and refreshing Mango mousse.

 Hope you have a fabulous weekend.



Cool off with the Blueberry Grape Sorbet


I hope you had a fabulous weekend everybody. We spent Saturday at our friend’s house for the twins’ birthday party. It’s such a joy to watch kids running around, playing and seeing them happy and healthy. They turn 3 already. One more time happy Bday guys!!!

Kids didn’t care that it was crazy hot and humid while adults were trying to cool off in any way to survived.
I find it very challenging to feel comfortable while being outside in this heat. I love summer, but this tropical weather makes me more tired than in winter time blues. So if you are looking for ways to cool off, you can try to make this
Blueberry Grape Sorbet. It’s vegan and dairy free, delicious and very refreshing just in time for days like these.

1 cup of frozen blueberries
1 cup of frozen seedless grapes
1 tsp chia seeds
½ c almond milk
1 tbsp of honey/Agave or Maple syrup
(you can add a scoop of protein powder or nuts if you wish)

Blend everything in the food processor until you get a smooth consistency and place it in a freezer for a bit.
Enjoy as you need frozen pick me up treat.

Till next time


Healthy vegan Tahini dessert for Euro 2012


Hello bloggies,

I thought I will check in. How is your week going?
It’s raining here for a last couple of days but isn’t it a perfect excuse to spoil yourself with a guilt free dessert? What else you could do..;)
Especially with the start of Euro 2012 tomorrow. I have a feeling that we will spend a lot of time on the couch in front of the TV this weekend. So it’s healthier than chips and better to be prepared;)

Tahini dessert

(for 1 person)

2-3 tbsp tahini (Organic Fair Trade sesame Tahini)
150g silk tofu (Sunrise)
a few drops of lemon juice
1-2 tbsp Maple syrup
2 tbsp of almond milk
handful of chopped hazelnuts
raw cacao powder/dark chocolate for decoration

Using a food processor mix the first 5 ingredients. Place chopped hazelnuts on the bottom of your cup, add the mixture on top and cacao powder or grated chocolate. If you really want to go crazy- add a vegan whipped cream on top;))

Now tell me:
Are you going to watch Euro 2012? What is your favorite team?

Poland-Greece tomorrow at noon EST-don’t miss it. They are playing in my hometown (Wroclaw)!!!

Cross your fingers,