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My blog for your health
I’m Arnika and I’m happy to welcome you here
As a licensed nutritional counselor and successful food and weight-loss coach I’m passionate about healthy eating and a conscious lifestyle. I implement healthy regimens and practice mindful eating as part of nutritional psychology and have achieved great tangible results so far. You can too!
Through my own experience with irritable bowel syndrome (IBS) I have learned how imperative diet is to a high quality of life.
I look forward to supporting you in leading a healthy life with valuable tips about health and nutrition.
You can find my texts in English, German, and Polish.
I hope you enjoy reading my posts.
Your Arnika
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Butter-Braised Leeks
Leeks are a fantastic, budget-friendly vegetable available in every local greengrocer across Malta, but they are often overlooked. This simple dish transforms them into something truly special. By searing them until golden and simmering them in broth, you get a melt-in-your-mouth side dish packed with sweet, savory flavor. Infused with garlic and thyme, it is the perfect comforting companion to a traditional Maltese rabbit stew, roasted chicken, or grilled fish.
suskaarnika
2 days ago1 min read
Lemon-Sardine & Sunflower Spread
Elevate your snack routine with this nutrient-dense savory spread. Creamy, soaked sunflower seeds blend into a smooth, dairy-free base that perfectly tempers the rich, briny flavor of canned sardines. Balanced with a sharp bite of raw shallot and a vibrant splash of fresh lemon juice, this quick spread offers a brilliant balance of healthy fats and clean protein. It is incredibly satisfying, entirely wholesome, and ready to transform your daily toast or crackers in minutes.
suskaarnika
May 221 min read
Smoked Salmon & Dill Sunflower Spread
This elegant, velvet-textured spread brings a luxurious touch to healthy eating. Rich smoked salmon and bright, aromatic dill are blended into a protein-rich base of soaked sunflower seeds, creating an incredibly creamy texture without any dairy. A sharp kick of mustard and fresh lemon juice cuts through the richness, delivering a sophisticated flavor profile. It makes for a perfect morning bagel topper, party dip, or wholesome lunchtime protein boost.
suskaarnika
May 221 min read
Creamy Radish and Dill Sunflower Seed Spread
Creamy Radish and Dill Sunflower Seed Spread is a nutrient-dense, plant-based alternative to dairy cheese. Made from soaked sunflower seeds blended with fresh lemon juice, this spread has a velvety texture that is rich in healthy fats and vitamins. Grated radishes add a peppery crunch, while a fresh bunch of chopped dill brings a bright, herbaceous flavor. It is naturally dairy-free, gluten-free, and nut-free. Perfect for spreading on grain bread, using as a dip, or layering
suskaarnika
May 191 min read
Seed Bread
Grain Bread is a healthy, gluten-free recipe perfect for anyone looking to cut down on carbs. Made with ground flaxseeds and whole sunflower seeds, it is packed with fiber and healthy fats.
suskaarnika
May 191 min read
Mushroom & Pumpkin Cream Soup
Pumpkin's carotenoids give your skin a glow, while mushrooms pack protein and fiber for strength—nourish your body with every spoonful!
suskaarnika
Mar 11, 20251 min read
Quick Soya Sauce à la Bolognese
Another great alternative for a non-meat day! Quick Soya Bolognese—rich in protein, high in fiber, and vegetables for a satisfying meal.
suskaarnika
Mar 9, 20251 min read
Caesar Salad & Garlic-Infused Toasts
Healthy, stomach-gentle Caesar salad—a quick lunch with tender chicken, crisp lettuce, and a creamy, flavorful dressing. Satisfying & light!
suskaarnika
Mar 9, 20251 min read
Pumpkin Hummus
Creamy and flavorful, this pumpkin hummus is a nutritious twist on a classic spread. Rich in spices and texture, it's perfect for any meal.
suskaarnika
Mar 3, 20251 min read
Mediterranean Omega Wrap
Enjoy this quick and healthy lunch! This fish & veggie wrap is packed with Omega-3s, olive oil, and delicious flavors—perfect for any day!
suskaarnika
Mar 3, 20251 min read
Overnight Peaches & Cream Oats
Creamy, spiced, and protein-packed. Oats, peach, and nutmeg soak overnight, topped with juicy peach slices and chia for the perfect fuel!
suskaarnika
Feb 26, 20251 min read
Apple & Almond Bircher Muesli
Creamy, spiced, and protein-packed. Oats, apple, yogurt & cinnamon soak overnight for the perfect post-workout fuel. Topped with flaxseeds.
suskaarnika
Feb 26, 20251 min read
Banana Nut Protein Pancakes (two serves)
Fluffy, nutty, protein-packed! Blend banana & protein into golden pancakes. Top with nut butter for the ultimate post-workout snack.
suskaarnika
Feb 26, 20251 min read
Latte Lovers Revitalizing Protein Shake
Fuel your workout right! Blend banana, espresso, protein & milk for a creamy energy boost. Top with cacao nibs for crunch.
suskaarnika
Feb 26, 20251 min read
Cacao Banana Smoothie Bowl
Chocolatey, nutty, and berry-packed! Blend banana, cacao, yogurt & protein, top with raspberries, almonds & cacao nibs. Pure post-workout!
suskaarnika
Feb 26, 20251 min read
Blueberry & Pomegranate Smoothie Bowl
Refuel right! Blend blueberries, Greek yogurt & protein, top with pomegranate, chia & coconut. Creamy, crunchy, & packed with power!
suskaarnika
Feb 26, 20251 min read
Creamy Quinoa-Porridge
Creamy quinoa crowned with banana, blueberries, coconut, and almond butter—a bright, energizing start!
suskaarnika
Feb 24, 20251 min read
Smashed Peas with Mint Bread Spread
Start your day with this aromatic and healthy spread—perfect for breakfast on fresh bread, bringing a spicy twist to your morning!
suskaarnika
Feb 24, 20251 min read
Creamy Amaranth Breakfast Bowl
Enjoy a creamy, aromatic amaranth bowl for breakfast with fresh mango, strawberries, and warm spices—a healthy and delicious start!
suskaarnika
Feb 24, 20251 min read
Greek Salad with Roasted Sunflower Seeds
Crisp greens, juicy tomatoes, and crunchy cucumber tossed with feta, briny olives, and zesty herbs. Topped with toasted sunflower seeds.
suskaarnika
Feb 24, 20251 min read
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