Pure vegetables for pure health

„Eating as medicine“. An Italian study shows that valuable ingredients such as carotenoid, polyphenols and vitamin C are not necessarily lost when heated or cooked. Vegetables should be treated as gently as possible, processed fresh and only cooked „al dente“ or firm to the bite. Eating vegetables and fruits are good as we all know. I agree we have a kind of satiety sensor in our stomach. If it is empty, a hunger hormone called ghrelin is released, triggering the „foraging“ impulse in the brain. Only when the stomach is filled to a certain extent does the impulse decrease again. If you mainly eat foods with a high energy density, there is a risk of consuming more calories than are consumed with all known negative consequences. In my case because of fatty liver and type 2 diabetes, consumption of more vegetables and fruits on the other hand has a crowding out effect on high calorie dishes and in this way indirectly protects against obesity and better for me.



👩‍🍳Riding a bike is fun, safe and good for me as a diabetic. It concerns the wheel driving as an ideal progressive movement means in everyday life. Herewith my daughter and my dog from home to the bike route in Prater, Vienna, the city Hiking Path 9. Which keeps beside the contribution to environmental protection above all also fit and healthy, makes fun and still represents ideal leisure activities for us and the perfect weather on this day. Thanks for dropping by here.


👩‍🍳Recreation area Wienerwald. Great hikes are possible. Take the opportunity on days when not everyone comes up with the idea of ​​going to the zoo, then you have the opportunity to go for a walk without being disturbed by the crowds. That’s what we did just to unwind from the city with COVID-19. Almost two months lockdown. Hiking and any other sort of physical activity is a great way to unwind from the stresses. In order to prevent blood sugar fluctuations when hiking or physical activities, diabetes patients should protect themselves by taking regular measurements. Hiking is particularly popular in splendid weather, although hiking is also very suitable for people with diabetes. However, diabetes patients must take care that they prevent severe fluctuations in blood sugar. Because exercise and physical exertion can both lower and increase blood sugar.

Watch the video please.


#eatingasmedicine #lockdownday14 #covid19

This recipe good for high blood pressure, diabetes and fatty liver. Low-fat dairy products like yogurt in veggie soup are super healthy for menopausal women because they provide plenty of calcium and thus help to fight against natural aging and breakdown process of our bone structure. Combined with vitamin C in lemon makes easier for metabolism to absorb calcium.

Oriental chickpeas soup


150g Chickpeas ( in can)

300g or 2pcs small Zucchini

1pc big Onion 🧅

2 cloves Garlic 🧄

2tbsp Linseed oil or any vegetable oil

1tsp Cumin

600 ml Vegetable broth

1tsp Turmeric

Lemon 🍋 juice

1pc Egg 🥚

200g of 0,1% Yogurt, low-fat


🇵🇭DIAN‘s (daughter) SNACK

Turon or Banana Lumpia, as all may know there are different ways, tricks and version of this sweet snack from my country. I for one I did tried and experimented using all variety of bananas that I know. So here‘s another component this time with honey and vanilla flavored using vanilla essence for flavoring.

Dian‘s snack „Turon“



Vegetable Oil


Vanilla essence for flavoring

Lumpia wrapper



„Eating as Medicine.“ Started my day with Ginseng tea, help against fatigue and prevent cold. The root is proven tonic, which strengthens the immune system, and stimulates the metabolism makes the body generally more resistant to stress and other harmful influences. I drink this tea haft an hour before breakfast.

Smashed banana with yogurt and chia seed

Then had my brekky smashed banana with yogurt and chia seed. An hour after meal I drink turmeric tea, has a strong anti-inflammatory effect and is therefore used to prevent and treat diseases such as the metabolic syndrome or cancer. Turmeric also has a strong antioxidant effect.


2pcs Banana

2tbsp Chia seeds

250g Yogurt with 1% fat

Ashitaba tea

Drink Ashitaba tea, two hours after meal. Ashitaba has been claimed to be an anti-oxidant, anti- cancer and anti- diabetic agent.

Pak choi with Sardines and Apple

For lunch I just had Pak Choi with Sardines and Apple. No carb at all. After that had my Oolong tea specially in the afternoon. Oolong tea prevented fatty liver induced high fat diet.


a bunch of Pak Choi

thumb-sized Ginger

5 cloves Garlic

half teaspoon Coconut oil

1can Mega Sardines



Cooking healthy made easy. A healthy kitchen is rich in fiber, process lots of vegetables and choose whole grains. Here we have brown rice. Provide variety. Let your creativity take over your mind and body. Try the recipes as you like with other vegetables or spice components. I used fat sparingly just one teaspoon of coconut oil. Recipe is ideal for type 2 diabetes like me. Another recipe under the motto „Eating as Medicine.“ Please don’t forget to subscribe to my YouTube channel.

Vegetable fish with rice


300g Cod fish fillet

4pcs Garlic

each 1pc Yellow, Green, and Red Bell Pepper

1pc Zucchini

100g Tomatoe

Salt and pepper

1tsp Coconut oil

Rosemary and Oregano

120g Brown Rice



My recipe of chicken feet soup landed on the table for Sunday linner. When prepared in a healthy way, chicken can be a great ingredient in a healthy diabetic eating plan. All cuts of chicken are high in protein and many are low in fat.

Chicken feet soup


1kg Chicken feet

4pcs Potatoes

2pcs Carrot

Ginger, peeled and sliced

1pc Onion, red

4 cloves Garlic

Pepper corn, crushed

3pcs Scallions

some Water

Fish sauce ( Patis)



Colorful and healthy against mood low and dreary days! Like today’s weather. With this colorful couscous and vegetable pan, I will show you that this is quick and easy. You can snip with knife everything straight forward in the pan. Feta cheese provides creaminess, and cares our soul too. This recipe yields 2 to 4 persons. Happy prepping and Guten Appetit!

My Couscous vegetable pan served with brown toast bread topped with Feta cheese


1 Bell Pepper, yellow or orange

1 Zucchini

1 carrot

10g Paprika

150g Couscous

10g Dill

10g Parsley

125g Feta Cheese

Olive Oil

Salt and Pepper

200ml Vegetable Broth

1tsp Chili flakes