Trinidad Chicken Roti (Roti de Pui Stil Trinidad)

Daca ai avut contact cu bucataria din Caraibe, atunci Chicken Roti nu o sa-ti sune straniu.

Dar daca nu ai gustat nici o mancare din bucataria lor, Chicken Roti e ocazia perfecta pentru primul contact cu bucataria din Indiile de Vest.


  • 1 – 1,5 kg pulpe de pui fara oase si piele, taiate bucati mici
  • 1 – 2 lingurite de usturoi trecut prin presa
  • 1 lingurita de cimbru uscat sau oregano
  • 1/2 lingurita de sare
  • 1 lingurita de praf de curry
  • 1/2 lingurita de concentrat de supa de pui (Knorr sau echivalent)

Ingredientele pentru Roti:

  • 150 – 200ml ulei de gatit (floarea soarelui, rapita, masline etc.)
  • 1 ceapa mare taiata marunt
  • 2 lingurite de usturoi presat
  • 2 lingurite de cimbru sau oregano
  • 1 lingurita de praf de chimion
  • 2 lingurite de praf de paprika
  • 1 lingurita de enibahar
  • 2 – 3 linguri de praf de curry
  • 1 lingurita de praf de nucsoara
  • 1 lingura de concentrat de supa de pui (Knorr sau echivalent)
  • 1 lingurita de piper cayenne (doar daca vrei sa fie picant!)
  • 1 lingurita piper alb
  • 1 conserva de naut (sau poti gati nautul daca ai rabdare)
  • 2 – 3 cartofi albi taiati in cuburi mici
  • 2 – 3 cani de supa de pui sau apa
  • Sare dupa gust


Intr-un castron mare, amesteca carnea de pui cu ingredientele de marinada. Pune in frigider pentru 30 minute, sau peste noapte.

Cand esti gata de gatit, incalzeste o oala si adauga ulei, apoi ceapa, usturoi, cimbru, chimion, enibahar, paprika, nucsoara si curry. Amesteca pana cand ceapa e aproape gatita.

Adauga carnea de pui, si prajeste-o pentru cateva minute. adauga apa sau supa de pui, destul cat sa nu se prinda mancarea de oala.

Adauga nautul, cartofii, piperul alb si apa sau supa de pui (treptat, nu toate deodata). Dupa ce incepe sa fiarba, gateste la foc incet 30 de minute. Adauga sare dupa gust. Cand mancarea e gata, va fi un pic groasa. (nu lichida, deci nu adauga prea multa supa sau apa)

Se poate servi cu orez, sau invelita intr-o paine plata (lipie).

Simple Squash Stew

Whether or not you’re a vegetarian, this simple stew will taste great, make you feel quite full and give you energy for a few hours.

Here’s what you need:

1 butternut squash, peeled, cut into small cubes

1 large sweet potato (or 2 medium ones), peeled, cut into small cubes

1 – 3 medium carrots, cut in slices

1 Onion

3 – 5 garlic cloves

1 – 2 Tsp olive oil

1 – 2 cups broth or water

1 can diced tomatoes or 2 – 3 ripe tomatoes, diced

1 Tsp turmeric

1 – 2 tsp cayenne pepper

1 tsp chili flakes (optional)

1 – 3 tsp salt

Ground pepper, to taste

1 cup cooked (or canned) chickpeas or lentils


If you’re using a stainless steel pot, heat it up before adding oil. Toss in the cubed squash and potatoes. Stir in all spices, along with the onions and garlic.

Cook the mixture for 3 – 5 minutes.

Add the diced tomatoes and broth and bring to a boil. Lower the heat and simmer for 20 – 25 minutes, until the sweet potatoes and squash pieces are cooked but not mushy, unless you like them that way. 🙂

Add in the lentils or chickpeas about 5 minutes before finishing cooking.

Serve with parsley, and/or rice, or on its own.

Softest, Fluffiest Coconut Flour Banana Bread Recipe

The first version of this recipe was from, and I loved it, BUT I wanted something slightly different. The original recipe had 5 eggs, which meant there was quite a bit of fat. Not a HUGE issue for some, but I would be happier with less fat and more protein.

I’ll show you how I tweaked the recipe 🙂

The flavor of the original recipe was ok but kinda boring, especially after making it a couple of times; yesterday I substituted some of the bananas for blueberries.

I said that I wanted less fat; I also wanted more protein. So I replaced two of the eggs with the same amount of egg whites.

The result?


Other substitution ideas? I’ll try to replace all eggs with egg whites. Will let you know how that worked out, in a few days.

Ok, you came here for the recipe, so I won’t keep you reading any longer.

Softest, Fluffiest Coconut Flour Banana Bread

Makes 12 servings


  • 2 – 3 large, ripe bananas
  • 1/4 cup blueberries (optional)
  • 2 – 3 large eggs
  • 1/3 cup liquid egg whites
  • 1/4 cup coconut sugar
  • 3/4 cup coconut flour
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • 1 tsp vanilla extract
  • 1/4 teaspoon fine salt


Line a baking pan with parchment paper, or grease with some coconut oil.

If you’re using a Pyrex glass pan, you can grease it very lightly and cut and serve right out of the pan. If you choose to serve out of the pan, then there’s no need to grease at all.

Preheat oven at 330 – 350F or 172C. If your oven tends to heat quickly, you can bake it at 330F.

Mix all the dry ingredients in a large bowl.

Mash the bananas with a fork, or with a potato masher. If they’re super ripe, this should be an easy task.

If they’re not too ripe, you’ll enjoy the arm workout.

Keep those blueberries handy in case you decide to include them! You’re going to need them at the end.

Mix the eggs and egg whites with the dry ingredients.

Add the mashed bananas and mix thoroughly. That’s your second arm workout for the day!

Now, pour the blueberries into the mixture and fold them in gently with a silicone spatula. Try not to break them. Frozen blueberries work best.

Pour the mixture in the baking pan and place in the oven.

Bake for 50 – 55 minutes. Check it at around 40 – 45 minutes, to make sure the top doesn’t get burned. If the top is too dark and the rest of the bread is still moist, lower the temperature to 300 – 320 and bake for another 10 minutes. I suggest keeping the convection feature off.

The top surface might look cracked. That’s totally fine; some of the extra moisture will escape through those cracks. Your bread wil be still moist without being soggy.

Take the bread out of the oven and set on a cooling rack. Give it about an hour or so to cool.

Do NOT cut any slices before it’s cooled off!

Notes: If you add blueberries, your banana bread is going to be more moist; I like that, but I admit it’s not ideal for everyone. If you prefer a less moist texture, leave out the blueberries. Of course, the colour will be more appealing without the blueberries.

Exercitii Pentru Genunchi cu Greutati Pentru Glezna

Multi oameni, de la tineri la in varsta, au artrita la genunchi.

O greseala comuna pe care o fac multi oameni e ca fac exercitii cu greutati care forteaza muschii din jurul genunchiului.

Exercitiul acesta se face fara mare efort.

Ataseaza greutatile de glezna si balanseaza piciorul inainte si inapoi, fara a face mare efort!

Faceti exercitiul de 3 ori pe zi, cate 3 minute. Daca puteti tolera, faceti mai mult de 3 minute.

Exercitii Pentru Genunchi – Exercitii pentru rotula

In acest video vei vedea o miscare simpla pentru a mobiliza si lubrefia articulatia genunchiului.

Daca nu intelegi in Engleza, voi traduce pe scurt cele mai importante puncte:

In mod ideal, rotula trebuie sa se poata misca cu usurinta in 4 directii (8 sensuri):

De sus in jos si de jos in sus

De la stanga la dreapta si invers

De la stanga jos in dreapta sus si invers (pe diagonala)

De la dreapta jos la stanga sus si invers (cealalta diagonala)

Cum sa practici acest exercitiu:

Vom incerca sa facem rotula sa isi recastive mobilitatea in toate directiile.

Intindeti piciorul in pozitie cat mai relaxata, pe o suprafata dreapta ca o banca sau un pat mai ferm. (2:25)

Intai, verificati ca rotula se poate misca de jos in sus si de sus in jos. Incercati de 3 ori in fiecare sens (3 ori in sus si 3 ori in jos)

Apoi, incercati sa o miscati de la stanga la dreapta (3 impingeri ferme) si de la dreapta la stanga (3 impingeri ferme) (3:00 minute in video)

Daca rotula nu se misca intr-o anumita directie (in video, la 3:13). atunci impinge ferm, scurt de 3 ori in acea directie. Prin impingere, o eliberam ca sa se miste mai usor.

Acum incercati sa o miscati din dreapta sus catre stanga jos si invers (pe diagonala). Iarasi, daca nu se misca, impingeti directia aceea scurt si ferm de 3 ori.

Incercati si pe cealalta diagonala. Impingeti ferm daca nu merge. Daca doare, nu insistati.

Scopul e sa puneti rotula in miscare. Cand spatiile, santurile prin care se misca rotula, sunt blocate, si apare inflamatia, odata cu durere cand indoiti genunchii.

Cand eliberam rotula ca sa se miste cu usurinta, restauram pozitia ei naturala incat muschii de deasupra si dedesuptul rotulei sa o miste in pozitie cat mai corecta.

Nutrition, Exercise and Other Good Stuff Coming Up

In the next few weeks and months you’ll see more of this stuff on


In the past few years I’ve tweaked and perfect some of my favorite recipes. Now they’re worthy of being shared with the world. 😀

What’s even better, they can be used as templates for building healthy, nutrition-rich meals.

Watch this space.

Hey There, Stranger!

Let’s make sure we’re not strangers anymore.
I’m Tudor, and once in a while I come back here to write.
In fact, that’s exactly what I’m doing right now.
So let me give you a summary of what you’ll find in this blog, which is pretty much a reflection of the areas that I’m passionate about.
If you’re interested in fitness, it’s likely that you’ll find a section on that topic on the home page menu.
You’re going to find current experiments goals and other stuff I’m working on at the time.
I’ll also add resources that I’ve tested on myself and I believe in. So for instance if I’ve read a fitness book and I’ think my readers might benefit from it, you’ll find it in the fitness category. Sam goes for equipment, gym reviews and workout videos.
I’m going to include a section on meditaion and mindfulness.
So if you’re into that kind of stuff, head over there.
No, I won’t try to sell you on using scented candles and chanting OM or anything of that sort.
Instead I’ll share the stuff that worked, oir is currently working for me.

Nutrition. I might call this one “Food” simply because it’s a lot more appetizing.
Whenever I hear “nutrition” I think if calories, macronutrients and boring apps lilke my fitness pal.
“food” sounds a lot more exciting and sexy so we’re gonna stick with that.

And of course since I’m running out of ideas, you’re going to find a section of random thoughts called “stuff”.
I could have put something wordy there but I didn’t feel like it.
So hopefully this is the beginning of a beautiful friendship.
If you like what you see here, sign up for my newsletter. Or just come back here once in a while.
Who knows, you might find more stuff when you come back.

Dragon Flyes [Video]

Doing a few reps just to see if I can.

This is not part of any workout routine; I find the exercise kind of hard on the back, and not very beneficial for smoeone like me.

It’s just cool to know that I can do it and show off for a bit.