Cake with almond and poppy seeds

Grounded poppy seeds give a pleasant oily taste to the cake. It can be used for celebration. I have baked it in a heart shape baking tin, covered with melted chocolate and decorated it with almonds.

Poppy seeds contain anti-oxidant, dietary fibre. They are good source of B complex vitamins and high level of minerals. These are beneficial for the whole human body. Almonds contain omega 3 fatty acids. It is an appetising gluten-free cake.

Ingredients

1 mug is approximately 250 ml

½ mug 3 30g 1 mug ½  mug 1 mug 1 tsp

Custard sugar Eggs 150 Unsalted butter  Almond flour Milk Grounded poppy seeds Baking powder

 For the top

150g	Melted dark chocolate
18	Almonds

Method

Preheat the oven 180^oC

Oil and flour a (20-25cm diameter) baking tin.

Place the ingredients into a medium mixing bowl beat with the electric hand whisk until it gets fluffy and smooth.

Transfer the cake mixture into the prepared tin.

Bake it 30-35 minute.

Advise:

Do not add the whole amount of milk at the same time because if the cake mixture is soft stop adding more milk.

Food plan for a hot summer day

Ms H

Food	Ingredients	Calorie content Kcal	Nutrients
Start of the day: Freshly squeezed Lemon juice with Look warm water Breakfast : Toasted nuts and seeds cereal with Plain yogurt Coffee with skimmed milk Snack: Slice of watermelon Lunch: Gazpacho with toasted bread Snack: Aubergine dip with carrot and celery sticks Dinner: Moroccan Spiced Salmon Glass of chilled white wine	1 lemon 100ml water 80g of cereal consisting pumpkin seed sunflower seed linseed almond ¼ red onion 1 cove of garlic ½ red pepper ½ yellow pepper 200g cucumber 200g tomato 1tbsp vine vinegar 1tbsp olive oil small  amount of basil 2 slices of gluten-free wholemeal baguette toasted 1 aubergine small onion 1 clove of garlic  ½ tbsp olive oil 50g soured cream salt pepper 2 carrots 2 celery sticks Moroccan spices  1 skinless salmon garlic 50g couscous 5g sultana 5g prunes 5g flaked almonds	50 kcal 480 kcal 150 kcal 450 kcal 220 kcal 480 kcal Total : 1830 kcal	Antioxidant, vitamin C, anti-inflammatory Provides fibre (keeps bowels healthy), carbohydrates provide energy and proteins provide essential amino acids. Consists of essential minerals and vitamins. Plain yogurt is 85% to 88% water. You’ll get calcium, vitamin B12 riboflavin and probiotics. 92% of water. It is a good source of vitamin C and, also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Cucumber is packed with mineral rich fluids and keeps the body well hydrated. Tomato and pepper are packed with  health enhancing  nutrients. Rich in fibre helps remove toxins Celery has its anti-inflammatory  effect Salmon is essential to a good diet it contains omega 3 fatty acids, vitamins and minerals Couscous provides vitamin B carbohydrate and protein

During the day drink plenty of water and drink a glass of water half an hour before your meal.  During the day try to avoid consumption of alcohol because it increases the dehydration.  The food plan contains a glass of wine in the evening meal for relaxation. Enjoy these healthy dishes!

Quinoa Salad

Ms H

Quinoa is a trendy new super food. It is an Andean plant, which is originated in the area surrounding Lake Titicaca in Peru and Bolivia. It was the main diet of the Incas and their descendants.

Quinoa is great wheat-free alternative to starchy grains, the least allergenic of all grains, making it a fantastic gluten-free choice.

Nutritional values:  protein, dietary fibre, omega 3 fatty acids,

minerals; phosphorous, manganese, magnesium, copper, iron, zinc, potassium and small amount of calcium,

vitamins; folate, vitamin B_1, B_2, B_6, B_3, vitamin E,

Ingredients 2-3 persons

quinoa	¾ cup  cooked
red onion	1 chopped
cucumber	1/2  chopped
apple	1 chopped
olives	5-10
walnuts	10
sunflower seeds	1 small hand
olive oil	2 tbsp
lemon juice freshly squeezed	½
ruccola	handful

You cook the quinoa in 2 cups of slightly salted water about  15-20 minutes. You can use stock solution instead of water.

Chop the ingredients and add to the cooked quinoa.

Sprinkle the olive oil and the lemon juice on the salad 

Sprinkle the ruccola to the top.

Stir the salad before you serving.