breakfast, dessert, gluten free, healthy food, healthy habit, healthy lifestyle, snack, vegan

Raspberry dessert with millet

2 portions/ 0 h. 35 time/ 164 Kcal / 100 g


Millet – 100 g

Milk – 200 ml

Lemon – 1 pc.

Vanillin – 1 tsp.

Brown sugar – 50 g

Almond – 20 g

Raisin – 20 g

Starch – 6 g

Apple – 1 pc.

Raspberry – 150 g

Honey – 1 tbsp

Butter for greasing forms


1.Rinse the millet thoroughly with water. Pour milk in the ratio of 1 part of millet to 2 parts of milk. Using a vegetable peeler, remove the lemon zest in large pieces. Add sugar, lemon zest and vanillin to the pan. Cooking time – 30 minutes after boiling.

2.Raspberries to sort and add honey. Grate the apple on a grater, squeeze the juice. In a small amount of juice, dilute the starch and combine with raspberries and honey, bring the mass to a boil in a small saucepan. When raspberries lose their shape, remove from heat.

3.Almond crumble with a knife. When the porridge is cooked, remove the lemon zest from it. Add vanilla, raisins and almonds. Mix well.

4.Smear the molds with butter, fill with millet porridge and bake in the oven, preheated to 180 ° C, for 5 minutes.

5.When serving, pour the dessert raspberry sauce.

breakfast, dessert, gluten free, healthy food, healthy habit, healthy lifestyle, snack

Rice Pudding with Pumpkin-Orange Sauce

6 portions/ 1 h. 0 min.: cooking time/ 122 Kcal / 100 g


risotto rice / round grain rice – 180 g

coconut milk – 400 ml

water – 300 ml

vegetable / butter – 2 tbsp.

sugar – 2 tbsp.

vanilla sugar – 8 g


pumpkin – 400 g

orange – 4 pcs.

potato starch – 1 tbsp.

water – 1/2 cup

sugar – 2 tbsp.


1.Cut pumpkin into cubes and bake in a microwave or oven.

2.Peel one orange. Squeeze juice from oranges.

3.Pour juice in a frying pan or stew-pan, add zest and 2 tbsp. of sugar. Boil, stirring, after boiling for about 5 minutes. Add a pumpkin. Pour in starch, diluted with 1/2 cup of water, bring the mass to a boil, stirring.

4.Mix coconut milk with 300 ml of water, heat almost to the boil.

5.Heat the oil in a saucepan with a thick bottom. Pour rice, fry, stirring, minutes 2.

6.Rice pudding is prepared on the principle of risotto. Pour the first 2 ladle milk to the rice. Stir the mass with a spatula over medium heat. When it will seem that the liquid is not enough, pour in another ladle of milk. And so on until the rice is soft, and the consistency of the pudding is thick. In the process add 2 tbsp. sugar and vanilla sugar.

7. Put the portions of pudding and pour over the sauce.

breakfast, dessert, gluten free, healthy food, healthy habit, healthy lifestyle, snack

Apple Rice Pudding

1 portion/ 0 h. 10 min.: preparation/ 0 h. 30 min.:cooking time/ 126 Kcal / 100 g


Basmati Rice – 50 g

Water – 50 ml

Apple – 100 g

Cream 20% – 20 ml

Egg – 1 pc.

Cinnamon and vanilla to taste


1.Pour the rice with water and bring to a boil, cover with a lid and leave to cool.

2.Add an egg, cream, spices and diced apple to rice.


4.Put in a greased form. Ingredients are indicated for 1 serving – a round mold with a diameter of 5 cm.

5. Bake at 180 ° C for about 25 minutes.

beauty, fitness, healthy habit, healthy lifestyle, upright row

How to make the perfect shoulders using barbell- upright row.

For the formation of the shape of the shoulders responsible deltoid muscles. Often, the front delta beams are far ahead in their development of the middle and rear beams. It does not look quite beautiful, giving the shoulders a stooped look.

Broach rod allows you to uniformly pump every zone and eliminate imbalance.

What is this exercise

This is a basic exercise for pumping deltas, as well as to increase the relief of deltas and trapezes. The chin combines two exercises at once: shrugs, plus swinging dumbbells.

Broad shoulders are a symbol of courage, so broaching is more suitable for men.

Women should train with dumbbells and exercise equipment so that their shoulders are less hypertrophied. The exceptions are women involved in strength training.

For beginners in fitness, exercise that fits larger muscle groups is better: back, chest and legs. Download the delta is still a bit early.

What muscles work

The main load is perceived front, middle and rear delta beams. When the projectile reaches the top position, a trapezoid is included in the work. Biceps and forearms are involved in the retention of the load. The extensors of the spine and the press help to fix the torso in an upright position.

The benefits and harms exercise

Stretching with a barbell allows you to purposefully pump each delta beam, which is especially important when bodybuilding. The best exercise for the formation of wide and bulky shoulders.

However, if done incorrectly, the rotational cuffs of the shoulders can be easily injured.


Implementation of the broach is contraindicated in diseases of the shoulder joints.

The correct technique of execution and types of exercises

Broach can be performed with different width of grip. The narrow grip loads the trapezoids and biceps more, and the wide grip – the middle and rear deltas.

When performing a narrow grip, it is desirable to use a barbell with a curved fingerboard. So you remove the excess load from the forearms and wrists, which will make the exercise more comfortable and safer, and also allow you to take more weight.

When performing the exercise, keep your back straight and your lower back slightly arched. Pelvis move back. Feet shoulder width apart. Looking forward. In the lower position, the arms are straightened, and the neck touches the front of the thighs. At the same time, try to keep the brushes on the entire trajectory in line with the forearms, otherwise you may get injured. If you feel that the brushes in the upper position are strongly bent, reduce the height of the lifting rod.

Thrust wide grip

1.The arms are 1.5–2 times wider than the shoulders and hold the neck with direct grip.

2.On the exhale, pull the projectile up. The neck rises along the body to the middle of the chest, elbows look to the sides and in the upper position are at shoulder level.

3.While inhaling, gently lower the projectile down.

Thrust narrow grip

1.Grasp the neck grip on top. Between the palms about 12-18 centimeters.

2.As you exhale, pull the bar up. Elbows moving to the sides. In the upper position, the elbows are above the shoulders, and the neck is at the level of the clavicles or slightly higher.

3.Now lower the bar to the starting position.

4.Similarly, do any remaining repetitions. Work smoothly, without jerks.

5.The barbell can be replaced with a lower block or dumbbells. Technique of performance remains the same, but the harm to the shoulders is reduced.

Training example

Before performing strength exercises, you should carefully stretch your joints, making circular movements with your hands.

At home

  • Dumbbell bench sitting – 3 to 11 repetitions.
  • Broach – 3 sets of 11 each.
  • Breeding dumbbells in the slope – 3 to 11.

In the gym

  • Army press – 3 sets of 11 repetitions.
  • Broach – 3 sets of 11 each.
  • Breeding hands on the upper block of the crossover – 3 to 11.

In conclusion, do stretching and breathing exercises.

Training Tips


If there is discomfort in your hands, use bandages or wristbands. The weightlifting belt insures the lower back when mistakes are made in the exercise technique.

Gloves protect your hands from calluses.

Also, with a weak grip, you can use the straps to hold the bar so that it does not accidentally slip out of your hands.

Approaches and repetitions

If you want to increase the power performance, do 5-7 repetitions. When working on mass 7-11. To increase muscle relief, as well as to lose extra pounds of 11-20 repetitions. The number of approaches 3-4.

Bar weight

Pick up your working weight so that you can do all the reps in the approach without violating the exercise technique. Beginners to master this exercise, I recommend to take the burden, with which you can do at least 12 repetitions. Do not chase for more weight, as the exercise is quite traumatic.

Nutrition and sports supplements

For muscle growth you need a sufficient amount of protein. Therefore, half an hour before a workout, drink a protein shake. You also need to drink 2-3 liters of water per day.

In sports, the body needs more vitamins and minerals. They can be obtained from vegetables, fruits and special vitamin-mineral complexes.

Common mistakes

Do not make the following mistakes:

  • Do not hunch over the neck and do not lower your chin to it.
  • Do not make sudden movements, because can be injured.
  • Do not rock the body. Keep the case still.
  • Do not extend your elbows to the end.
  • Do not move the neck far from the body, otherwise overload the lower back and reduce the effectiveness of the exercises on the delta.


breakfast, dessert, gluten free, healthy habit, healthy lifestyle, lactose free, snack, vegan

Cedar Milk Rice Pudding

2 portions/ 8 h. 0 min.:preparation/ 0 h. 30 min.:cooking time/ 39 Kcal / 100 g/

Gluten free, Lactose free, Vegetarian


Black rice – 100 g

Water – 750 ml

Cedar milk – 150 ml

Brown sugar/ sweetener to taste


1.Soak the rice overnight in a glass of water.

2.Wash rice in the morning. Pour two glasses of boiling water and cook on low heat for about 30 minutes, adding a little more water if necessary. Rice should be soft and slightly sticky.

3.10 minutes before the end of cooking add brown sugar to taste.

4. Ready pudding shift into plates and pour vegetable milk. Add berries, dried fruit or nuts if desired. Enjoy your meal!

breakfast, dessert, gluten free, healthy food, healthy habit, healthy lifestyle, snack, vegan

Finnish rice casserole with carrots / Porkkanalaatikko

4 portions/ cooking: 0 h. 55 min./ 157 Kcal / 100 g


Elite rice – 1 cup

Milk – 2 glasses

Carrots – 500 g

Salt – 1/2 tsp.

Demerara brown sugar – 1 tbsp.

Chicken Egg – 2 pcs.

Vegetable oil – 2 tbsp.

Bread Crumbs – 0.3 cup

Nutmeg – 1/2 tsp.

1.Prepare all the ingredients.

2.Wash and cook rice. Use for round casserole varieties.

3.Peel carrots and grate them.

4.Beat the eggs. Mix them with rice, carrots, milk, salt, sugar and nutmeg.

5.Put the casserole in a ceramic form, sprinkle with bread crumbs on top. With the help of a spoon you can make some pattern on top.

6. Bake in the oven at 190 ° C for 40-45 minutes. The casserole should be covered with a golden brown crust. Enjoy your meal!Bake in the oven at 190 ° C for 40-45 minutes. The casserole should be covered with a golden brown crust.

breakfast, dessert, gluten free, healthy food, healthy habit, healthy lifestyle, snack

Gluten Free pancake recipes

Gluten was declared almost a plague of the XXI century. Gluten-free products devote entire supermarket shelves and sections of the menu of restaurants. Although essentially gluten – this is just a general concept, which designate specific proteins of cereal plants, such as barley, oats, rye and wheat. Also known as “gluten” – it is this protein complex that gives “strength” to the flour, makes the bread fluffy and allows the dough to rise and keep its shape. Sad but true: according to WHO, the number of people who are allergic to gluten in Europe has increased by almost 7% in the last 10 years alone, this percentage is especially high in children. The surge in popularity of the gluten-free diet is further fueled by the fact that the rejection of baking and cakes contributes to harmony. However, if you are not allergic to this type of vegetable protein, doctors do not advise to exclude cereals from the diet completely. After all, in addition to gluten, cereals include the entire set of elements necessary for the normal functioning of the body’s systems: vitamins, enzymes, fats, carbohydrates, proteins. Of course, eating sweet muffin is unlikely to benefit you, but cereal toast with avocado for breakfast is definitely not a disaster.

Gluten-Free Pancakes with Banana and Chocolate


1/2 cup buckwheat flour

1/2 cup fine oatmeal

50 g dark chocolate

1 banana

1 glass of milk

2 tbsp. of sugar

1 bag of vanilla sugar

2 tsp. baking powder

vegetable oil

1/2 tsp salt

1.Mash a banana in mashed potatoes, if desired, you can leave mashed potatoes non-uniform. Add milk and mix.

2.In another bowl, mix buckwheat flour, oatmeal, sugar and vanilla sugar, baking powder and salt. Add milk with banana and mix well.

3.Finely chop the chocolate and add to the dough.

4.Heat a griddle over medium heat and lightly grease with vegetable oil. Spread on 2 tbsp. dough and bake pancakes on both sides until ready.

5.Serve pancakes with honey and banana slices.

Classic rice flour pancakes

Rice flour for pancakes is ideal. Lush baking out of it does not work, but the pancakes – in two accounts.

In addition, it is used for breading. We, for example, tried burgers with a golden crust of rice flour. It provides the form and removes excess moisture and in the casseroles, makes crisp bread and biscuits.

Pancakes with rice flour have a neutral taste and blend perfectly with any fillings. Delicious options – both sweet and salty – you will find this and this link.


• 300 g of rice flour

• 30 potato starch (can be replaced with corn starch)

• 1 egg

• 650 ml of milk

• 50 ml of honey (maple syrup, agave syrup or carob)

• vegetable oil (for frying)


1. Mix rice flour and starch. Beat the egg in the mixture and pour in the liquid ingredients. Mix thoroughly. You should get a consistency of thick cream.

2. Fry the pancakes in hot vegetable oil.

And if you like pancakes, if you often have them on the table, it makes sense to buy a good frying pan with low sides, which makes it easy to turn them over, and a non-stick coating to minimize the amount of oil when frying.

Pumpkin Gluten Free Flour Pumpkin Pancakes

Buckwheat and flax. The first one, and we will use green buckwheat flour, contains a complete set of essential vitamins and minerals and vegetable protein. Compared to roasted buckwheat powder, green has a less pronounced taste and color, and therefore is not so boldly dominant in baking. But both flours are good for pancakes, tortillas, pancakes, as well as cookies with cheese and herbs. Flax flour, obtained from pressed oil seeds, is recommended for those who want to lose weight. The product, containing a moderate amount of omega-3 and omega-6 fatty acids, nourishes the intestinal microbiome (which, in turn, provides strong immunity), and also removes excess moisture and toxins from the body. . It should be used in mixtures, and not as a standalone product. For example, flax flour can be added to a salad, morning smoothie and smoothie-bowl, porridge. And it is better not to heat treat.

And in baking, flax flour, pre-soaked with water (you need three tablespoons of water for a tablespoon of flour) will allow you to do without eggs. And this is exactly our case. So, proceed to the vegan pancakes with solar pumpkin. We also love her very much, both in baking and in soups, desserts, and drinks.


• 1 1/2 cups green buckwheat flour

• 1/4 cup flax flour

• 3/4 cup water (for soaking flax flour)

• 4 tbsp. sweet syrup (carob, Jerusalem artichoke)

• 1/4 cup cold-pressed coconut oil (or ghee)

• 3/4 glasses of water (for dough)

• 1 1/2 cups pumpkin puree

• 1 tsp. ground cinnamon

• 2 tsp. dry ginger

• a pinch of salt


1. Soak flax flour in water for 15–20 minutes.

2. Mix buckwheat flour, syrup and spices. Add melted butter, pumpkin puree and water. And gradually and stirring. It is possible that you do not use all the water: the thickening qualities of buckwheat flour may vary depending on the manufacturer. The dough should be no lumps. At the end, attach flax flour gruel. Stir well.

3. Fry the pancakes on both sides. Each will take 2-3 minutes. After removing from the pan, shift with paper towels so that they do not stick together.

You can serve in the usual way, as an option, simply by watering chocolate, in the form of rolls or pancake pouches with a surprise – the original filling.

Banana Almond Pancakes

Almond flour, from which we tried the amazing French pasta, is respected in the circles of people who stick on healthy lifestyle. It is a good source of protein, vitamin E and healthy fats. True, not cheap.

Baking with almond flour is special. Today we will try to combine it with bananas and do without sugar. And this is definitely a useful option for those who follow the figure and leads a healthy lifestyle.


• 2 bananas

• 2 eggs

• 60 ml almond (or coconut) milk

• a glass of almonds, crushed into flour

• 0.5 tsp. baking powder

• 1 tsp. vanilla extract

• 2 tsp. ground cinnamon (if you don’t love, you can without it)

• 1 tsp. coconut oil or melted butter (for frying)

• almond flakes and banana circles (for decoration)


1. Nut milk, eggs and pre-kneaded bananas with a fork, beat with a blender.

2. Put almonds, baking powder, vanilla and cinnamon ground in flour. Mix well. The dough should be slightly thicker than usual pancakes.

3. Fry fritters – 4–5 cm in diameter – on a greased frying pan over low heat and preferably under the lid, periodically re-lubricating the coating with oil. Note, nut flour pancakes burn easily, so don’t overdo it.

Serve with almond flakes and banana décor. In addition, almonds perfectly with the sour cherry. Feel free to flavor banana and almond fritters with your favorite jam.