Hi everyone!
I hope that you are enjoying today’s active rest. I wanted to share with you this recipe for some time already, but I am glad that I couldn’t do it earlier, because I have improved the breakfast cake a little bit over time. The great thing about this recipe is that you will need only a handful of very common ingredients plus it is very easy to prepare. We have this cake very often for breakfast and we have it sometimes in the afternoons with tea as well. I noticed how happier I am since I started to look at food as a joy instead of just a fuel. I don’t care about the ratios of macronutrients in my meals and I feel more relaxed and free. You have no idea how much I am enjoying cooking and eating right now. Every meal should be special and I believe that we should start our days with nice food that we enjoy. Eating is one of the most enjoyable things that our physical body allows us to experience and we shouldn’t take these moments or experiences for granted.
Enjoy our BodyRock.Tv Breakfast Cake
Take one cup of whole wheat couscous and cook it. Once cooked put the couscous in an oven safe bowl.
Add two handfuls of rolled oats.
Pour about one cup of milk over the couscous and oats.
Make sure that it has a thick consistency. If you think that the mixture isn’t thick enough, you can always add more oats.
Grate a skinned carrot on the smallest grating surface so that you get a fine pulp.
Peel two apples and grate them on the largest grating surface. Mix everything together.
Cover the surface of the mixture liberally with fine ground cinnamon.
Sprinkle the surface with one handful of crushed walnuts.
Drizzle a generous amount of honey over the surface. Remember that the more honey you add the sweeter the cake will be. I like to add a lot :) In general, if you cover the surface with a thin layer it should be enough. Mix everything together well.
Crack two or three eggs (depending on how many you have in the fridge) and whisk them. Cover the whole surface area with the eggs.
This is what it looks like right before you stick it in the oven.
Put it in the preheated owen at 230° C. Don’t cover it. Let it bake for about 25 minutes until you see that the eggs on the top are cooked. To see what it looks like when it’s done, watch the video above :) To taste it, make your own!
OMG that looks AMAZING!!! Hmm I don’t have cous-cous, but I have quinoa! I wonder how that will turn out…
And I love that you’re not afraid of food anymore =) Isn’t it so liberating? We’ve been completely brain washed into this crazy way of thinking about food, but it’s our sustenance! I love to cook now too, because I’m not afraid of food. I eat whole foods and make delicious stuff :)
Now I’m trying to think of what to make for thanksgiving. Maybe I’ll make this cake heheh
Yelena,
I haven’t tried this with quinoa, but I bet that it will be delicious. Let me know how it turns out.
I will be trying this recipe when I get back from my vacation in a couple of weeks…I will return and let you know what I think. I’ll have my daughter and husband try it too :)
Thank you for sharing this.
This looks delicious! I will make this tomorrow and let you know how it goes. Thanks for sharing.
Does it have to be whole wheat couscous? Will plain couscous be okay? Please let me know,since I’ll be shopping tomorrow for the ingredients. Thanks
Hi Texas Cindy,
I have tried the same recipe with rice, burgol, and even just the oats instead of couscous, so I believe that plain couscous will be nice in it too.
I just found that 230c is 446F. Is the temperature setting correct? Sorry to bother you with so many questions? Thanks
I just found that 230c is 446F. Is the temperature setting correct? When you said you tried this with rice; do you mean regular white or brown rice? Sorry to bother you with so many questions? Thanks
Texas Cindy,
it must be right the temperature. Our oven shows in Celsius and I put it on 230. I think that both – regular and brown will taste good. Give it a try and let me know.
Hi Zusanna!
First of all I wanted to tell you that your site is amazing! It’s really helpful also because it focuses on all aspects of “improving your body”… so exercise, food, tips, research….. and I think that that is essential when you want to reach a goal such as having a healthy body.
This recipe definitely looks yummy… I will try it pretty soon and let you know how it goes. The only thing is that I am not a big fan of cinnamon, do you know if I could substitute with something else?
I do know a recipe for a really healthy muffin-like cake (here in Italy I couldn’t find muffin cups for some reason so I decided to do a cake instead). I don’t have the recipe with me right now but I’ll post it to you asap!
By the way… are you russian? Because you do look and sound russian and I am learning russian in college and I really like it!
So, thanks again to you and your husband of course.
Love, Elisa
HI Elisa,
how can you not like cinnamon? :) I love it so I use it a lot. I can’t imagine an apple pie without it. You can experiment tho with other ingredients. This recipe is a work in progress and if I find a way to improve it I will post an update. I am from Czech Republic by the way :)
i usually make a cake with whole wheat flour,carrots, apples, smashed bananas instead of eggs and almond flour instead of butter. reeeeeally good! :)
I could not believe my eye’s cake? on bodyrock.tv? i don`t do cake!dose Zuzana eat cake! my first impression was yuk i decided to take a look at the recipe, i have never seen anything like it before, it looks healthy my mouth is watering i am going to try this thankyou!!!!
Oh! I totally forgot, but I’ve been wanting to share a healthy Blueberry Pancake recipe.
You’ll need:
3 Whole Eggs
1.5 scoop of oats
1 banana
Handful of blueberries
Some butter
Directions:
In a blender, combine Eggs, Oats, and Banana and blend until the oats have been liquefied and it looks like batter. About 2 minutes on high. That’s your perfect batter :)
The rest, you cook the pancakes as you would regular pancakes. Once you pour it on the pan, that’s when you add blueberries. They cook VERY fast. The first side takes about a minute and you know it’s ready when the edges are bubbly and you can easily lift the underside. The top part cooks even faster – half the time!
For Frederick, I would probably give the whole thing. For me, I can only eat half of that. It’s filling, delicious, healthy, etc etc. I hate syrup, so normally I’d put some raspberry preserve on it. I haven’t made them in a while though, so maybe some honey? Whatever you like!
Enjoy!
Yelena, that sounds really good, thanks!
It looks absolutely delicious. I am definitely going to try it. I am going to add blueberries to mine though,good job Zusana. Can you let us know how you are going with the wrinkle treatments? :)
Hi Zuzana
Can you give me an eg of what your 5/6 meals would be for 1 day…
Also, do you try and eat at more or less the same time everyday?
The Breakfast cake looks good, will certainley give it a go tomorrow
Thanks
Liz
Hi, Zuzi
I just love your recipes.
Hey Body Rock
I love this whole let’s eat good food thing. I can’t wait to try cake it looks amazing! This is the first website that I have ever responded to. What can I say I’m inspired.
Corn
This is a bit ironic b/c i just had a few bites of vegan cake – life grocery/ vegan cakes are always made kind of like this — ingredents wise, all natural and organic but of course W/O any type of animal product. it also tastes like ‘cake-cake’.’
i know that when i became vegan i felt really good & never ever felt guilty ^.
This looks very yummy! I had some bulgur and used that instead grated an apple and a carrot and put in some pineapple too. It’s in the oven right now. Hope it turns out fine :O
yum yum, thanks for being creative with desert, this look like i can enjoy it and it is pretty simple ;)
Wow, this looks so amazing! I’m going to make it for breakfast tomorrow :)
Do you think you could also use millet in place of the couscous?
Zuzana!! You are so awesome!! haha everytime I think about doing something, you do it right then!! This recipe looks so amazing. I will try it. Also, it’s funny because I’ve lately been trying to come up with a pie/bread/cake? recipe that’s very healthy as well. I’ll let you know about it later–if it succeeds. Thanks so much! Oh, and one more thing, I’m sure that if you add vanilla extract/essence to this, it’ll turn out even better :)
Hi Zuzana,
I make for us 1/2 cup oatmeal & add a/b 1 t each salba + cinnamon then mix, a few dried gogi berries and frozen pomegranate kernals or frozen blueberries, walnuts, w/ soy milk on top! YUM<3 your bkfst looks delish …maybe somehow I can vegan-ize it? I love cinnamon too!
Hello Zuzana,
This recipe looks very filling, I can’t wait to try it.
My favorite breakfast is a bowl of hot quinoa sweetened with honey. I usually cut up a bit of fruit, fresh peaches and pears are my favorite. This makes for a fast and nutritious meal.
Since my son was diagnoised with a lot of food allergies, rice being one of them, we have switched to quiona and I must say I love it’s nutty, wholesome taste. I enjoy your blog.
thank you for all of your good advice and exercise routines!!
I M SOOOOOOOOOOOOOOO TRYING THIS TOMORROW =)
i absolutely LOVE all the ingredients u put into this! i cant wait to taste it
thanks so much zuzana!
Hi Zuzana,
Did you make the recipe up? It looks delicious. I would like to share my favorite morning breakfast with you. This recipe is best prepared at night and left to sit so that all the flavors really mix in together. It should be served cold and maybe with some extra fruit on the side and a huge cup of coffee:)
1 package of dry Meusli/Meuslix
1 large apple chopped into small pieces
1 32oz container of Plain fat free yogurt
1 handful of dried cranberries
8 oz of skim milk
cinnamon to taste
honey to taste
In a large mix all ingredients thoroughly. Coat with cinnamon and honey. Let sit in fridge overnight. In the morning give the Meuslix a good stir, serve and enjoy.
I love this site! I am committed to working out and eating completely CLEAN! This perfects everything I’ve ever wanted to convey…thank you so much for all you do!
That glassware looks like it’ll take some work to clean. :P
I’m definitely trying this recipe tomorrow morning. Although, I don’t use liquid honey- I love the hard, raw stuff (just a personal preference). So I think I’ll substitute the honey for pure maple syrup.
Btw, I think you have a really cool attitude toward food. It must have been a process. :)
i don’t know what this cake tastes like, but elisa could try some cocoa powder instead of cinnamon. do you think that could do?
I just found your site. I cannot remember how but I am glad I did. This recipe reminds me of the muesli I enjoy. I make it in 10lb (~4.5kg) batches so, …
4lbs- organic thick rolled oats
1lb – soy lecithin granules
1lb – ground flax seed
0.5lb – thinly sliced almonds
0.5lb – raw shelled sunflower seeds
0.5lb – dried cranberries (no oil or sugar added please)
0.5lb – dried blueberries or cherries (again, no sugar or oil if possible)
Mix together. Sometimes I add 1lb of ground milk thistle seed for liver cleansing.
I cook 1/2 cup dry per day, and this lasts me a month. It is delicious and very good for you. I hope you enjoy it. Let me know if you try it and like it. :)
I love the sound of Yelena`s pancakes,but i don’t understand the 1.5 scoop, can anyone please tell me what that would be in British measurement thank you .
You guys have changed my life….I can’t thank you enough!
I’m not the best exercise, but only by changing my way of eating, often but less, and change stuff like rice to quinoa…wow!!!
…and I just stumbled over your site!
How to grow muscles faster?
I’m loosing weight (happy!) with this new diet “Eat clean” and by changing my habits in food.
The list of your changes in food really helped me. Like peanut-butter(and jam)…got rid of it! (that was hard)
No butter on the bread…no soda….no sweets in general. Drinking so much water now, and veggies..ohh…can’t get enough.
Once again, Thanks!
I’ll always be a fan of your work!
Hi Lars,
Thanks for the kind words and congrats on your success – keep going!
Hi Zuzana!
I´m so sorry not write you before, i had some mess in my life! You know, as we have bad times in our life? yes it is, it was me. But now i think i will start with our first dicussion, and it is about Nutrition. Some Researches says that any food , if we not control the intake ( calories ) can make us fat, and the other side says that it is not necessary control the calories intake, we can eat whatever we want doesn´t matter the quantities, if we do sports. But i think this gift from the heaven is not for everybody, you know why? Obese people can not eat whatever they want, because they have a low metabolism. If they not control the intaken could be dificult to get rid of fat. And pass hours doing exercise only to lose fat is not goood for their body including for their joints. But the same time we know about small portions, many times a day etc and etc… but the question is : I don´t know what to think anymore, you know why? I´ve been in china, and chinese people eat a lot, first in the morning they eat, you can not imagine, a looooottt!! and in the lunch again, in the afternoon, and before they go to bed, eat again a lot. And almost most of their are thin, really thin and strong people. Of course in the big city eating junk foods you can find some fat chineses, but not obeses.Obeses are few. And it make me think that what point it is genetics, culture or a style of life. When is it advertisement, publicity, marketing? Which is? I have some experiences like you about food, but some times when my clients ask me things like that i don´t know what answer. What do you think?
Thanks Zuzana to let me express in your site,
My best, Marcia
P.s.:My next comments will be about exercises.
Hi Marcia,
we have posted our latest opinions about diet and food in the latest articles that you can find on the Diet page. As I have mentioned before, I believe that we should pay attention to exercise and to what and how much we eat. Of course there are people who have naturally fast metabolism like my best friend Kate. She has always been slim, never exercised, she eats whatever she wants, and she has a baby and she looks like a supermodel. Not many people are that lucky – not me, because I am getting fat as soon as I stop watch how much I eat, or exercise. I think that individual approach to eating is the best. Do whatever works for you. This takes some effort and little bit of time to see what works for us, but if we don’t learn about our own body responses then we can’t expect to make any positive changes. I eat small portions and more often, but I now believe that there are actually people who are better of eating only 3 times a day.
Zuzana, the recipe sounds delicious and I think I’m going to try and make it tomorrow. I love recipe’s that don’t say how much exactly but “just a handfull”. That’s really cooking! With feeling! :)
I’m also very interested in your exercise programs and every now and then I try one, they’re really great. I hate to use the excuse that I don’t have much time. I really want to exercise everyday.
But the thing is; I have to get up at 6AM to go to school, and am finished at about 5PM, which is when I have to get home for dinner because I eat with my dad. I also REALLY don’t have room (even though you don’t need much room) to do the workouts so I usually go to the gym. But the gym is a half hour drive for me.
So what do you think: should I go to the gym after dinner at about 7 PM, I’ll get there at 7.30PM, workout until 8.30PM and get home by 9 o’clock. But I also have to do my homework! How can I still workout everyday? Please help!
Hi Zuzana,
I love your website. Your workouts are really great. I just tried your cake…it´s delicious:)I didn´t had any nuts at home so I used dried goji-berrys..I just mixed them together with everything, accept eggs..dried raisins could be also good:)ant it was yummy:)
best wishes Andrea
P.S. : Nech sa ti dari:)drzim paste
Hi Suzanna
I asked a question earlier about eg’s of the food you eat in 1 day… I have just found the information about eg’s of the food that you eat for 5/6 meals a day and if you eat at certain times! (So dont worry about answering)! ha ha! I am New on this site so i’m just starting to go through all of the FAQ! BUT – the eg that you gave on the one video was quite awhile ago and it seems as if you have changed how you eat since then.
I have just finished your bodyrock bootcamp workout!! The one with the Santana’s! I added 100 skips between each exercise!!!! It was tough! I only managed to do 2 rounds in 29 mins’ and 49 sec’s!! GREAT WORKOUT… I really enjoyed it… Thanks…
sorry! I spelt your name wrong!
Hi Zuzana,
i don’t have any recipe for you but that cake looks delicious. i’ll make one just now.
today’s my day of active rest and i went to play squash with my brother and my friend. it was just awsome!!!!!!!!
best, LisaG
Ohhh !!! It look sooooo taste!!!
Hi Zuzana,
this is one delicious healthy treat! I have a recipe for very similar treat, I love treats with oats, honey, nuts…in mine there is also some curd in it…very good too!
I would like to share with you one very simple and my favorite breakfast. In a little bowl I mix these ingredients:
- natural yogurt (1 cup)
- 1 handful of oats
- 1 chopped banana
- 1 sliced apple (small pieces, not peeled)
- 1 spoon of honey
I mix all this together with wood spoon (because of the honey) and eat and enjoy it very slowly. It is my best breakfast ever.
You can add some chopped nuts too if you like or/and some raisins. Delicious and best for mornings, you should try it. :)
You can add some more oats or yogurt, depends what consistency you like best.
Have a nice evening,
Tina
I have an idea for a blog topic: A food and excerise diary in pictues for one full day (or more)
DELICIOUS!! Just hot out of the oven, aroma is heavenly and sooooo good. It melts in your mouth. I made it with plain couscous,next time I’ll try brown rice. I think I didn’t add enough honey,so I spread a thin layer over the top surface and it’s just great. Thanks a bunch. P.S., My husband just took a bite and he likes it, too! I won’t tell him it’s “healthy”; he’s a red meat carnivore.
Texas Cindy,
I am glad that you like the cake! :)
Thanks Zuzana,
It was great!I think the same, but you know sometimes when we are learning each day, more and more, it seems like we don´t know nothing!Sometimes i feel that i have to restart learning everything again. How you said each person has a diferent body and different mecanism of burning fat, some has low metabolism, some fast. But even knowing all this things, sometimes when someone ask me this embarassing questions i don´t know what to answer. But is correct that be lean is like mathematic, if you eat more than you burn you´ll increase the weigh, if you eat suficient and exercise, decrease the weigh.
thanks Zuzana,
My best,
And i want to say something to you: You are not getting fat, you have a great shape, and i admire you! Keep doing what you do, you are the best!
See you at the next Discussion
Hi Zuzana!
I was wondering if you have had offers to be in Fitness magazines or even movies…You would be a great kick ass spy! ha ha Would you be interested in doing that stuff?
Anyway, I think your great. Your in the best shape ever, beautiful and obviously smart so I’m sure the offers will be rolling in soon if they haven’t already!
Hi Zuzana,
It’s funny, but every time I look at the images in this article/video my stomach starts to growl, even if I’ve just eaten! Something in them really is appetizing to my eyes!
I make a dish similar as ingredients go, but in a pan and fried, of course the oats are precooked and I probably use a lot less honey. They come out a bit like flap jacks or potato pancakes and I add some raisins as well. I don’t bury them is syrup or anything…maybe a little honey or fruit juice over the top. Very tasty!
Oh, and I’ve used bulgar or rice instead of cous cous before and you may need more eggs to hold it all together.
Best wishes,
–Chris
Thanks for this recipe, Zuzana! I didn’t have cous cous so I made it with quinoa instead, and it turned out great! I also added some nutmeg with the cinnamon. It’s really tasty!
I made this for breakfast this morning, and will definitely be making it again! It was so delicious and filling, and kept my satisfied for hours afterward. Thank you so much for sharing this recipe!
I loved it too!!! I ended up getting some WW cous-cous and came out super delicous. In fact, I’m having some right now. I might add more honey next time though, I was afraid of it cuz I’m not a big fan. It totally satisfies a sweet tooth.
Bravo, Z!!! I’m gonna share it on my site if you don’t mind =D Although, I’m pretty sure my readers already follow your site. I talk about you enough haha!
This cake is amazing!!! I used Vanilla Silk in place of milk, slivered almonds in place of walnuts, and agave nectar in place of honey…it was so yummy! I’d eat the whole thing now, but that would defeat the whole purpose of trying to eat in small portions :-D. Thank you so much!
Hi There Zuzana,
I saw this recipe and gathered all the ingredients right away, Good thing I have everything I need except for Honey, so I replaced it with Agave Nectar. We had bbq with family and friends @ my house so I thought it would be really good and healthy to serve this as a treat afterward. I think everything came out perfect however, Texas Cindy was right, I had to add a little more of Agave Nectar after i cut the first piece…this is totally will be one of my “new favorite breakfast meal” from now on, next time I will try with Bulgur or brown rice. Thanks Zuzana and Frederic….btw, can’t wait to do the 550 workout tomorrow, we’ll see if i could beat Frederic time..lol j/k
Haha! I suck at cooking and mine looked nothing like yours but I still loved every bite :)
I’ve made the bourbon pork kebabs many time now and haven’t found anyone that doesn’t like it yet.
Keep ‘em coming! I can’t wait to see what’s next!
Baz
-x-X-x-
PS. Czech Republic is such a great place. How could you ever leave????
He Elaine,
I’m sorry, I should’ve been more clear with the recipe. I normally put half a handful of oats, so try that.
Also, don’t let the batter sit in your blender too long. The banana acts as a ‘glue’ in the batter, so it starts to harden kinda fast and it’s harder to pour.
Hi Zuzana this cake really looks delicious, my question to you though is about diet and exercise. I as of now eat breakfast as soon as I get up before working out, some people say to exersice on an empty stomach what’s your take on this and do u wait an hour after food to work out? What’s your approch I’d love to know cause u look like my dream body :) and my husband thinks your beautiful too ;) hope to get your opinion.