Mediterranean Hake

 

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If you live by the sea you will know what I am talking about. It’s a sound every child that grew up with the scent of sea salt in the nostrils can identify. It is a faint, almost fading eerie sound of bells that come from the sea at down. Some days are clear but where I come from, fog is generally the background setting for the fishermen that return to shore. It grows in intensity as the waves rock the small boats and the engines buzz their way into the port. It means fresh fish. It means tired men. Fishing is done at night, is then when hakes are catch. They live fifty meters under the surface of the Atlantic and Pacific oceans and they are closely related to cods. They are long, thin, slippery predators that feed on lanternfish on the continental shelf. They eat, and they are eaten, the circle of life.

They have a subtle flavour, soft and flaky that makes is a commercially important species and the star of a myriad of traditional dishes in the old continent. Modern fishing techniques, on those giant boats that carry no bells, have polluted the water with anisakis making a parasite that was seldom found in the fish an everyday problem. You see, I recently discovered why, apparently fish are processed as they are caught and the byproduct of the cleaning of the fish, it’s thrown back to the sea, where other fish feed on it. Sounds as an intrinsically good idea, until you realise that we are spreading a disease that was naturally contained before in the fish and that actually causes severe allergic reactions on human beings, well done us. Again.

If you buy your fish at a decent fishmonger, they will be able to spot the parasite if it’s there and remove it, and it is totally safe to eat. It is a highly nutritious fish, low in fat and very good for children. It doesn’t have too many bones and it’s not too “fishy” (if you know what I mean).

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I have paired my hake today with fresh tomato relish with herbs (and no sugar) and some wholegrain couscous. The fish has been cooked in the microwave (steamed) and has a lemon rind, fresh basil and olive oil dressing. All those flavours are very Mediterranean and pair perfectly with one another. It can be made in advance and just heated up in the oven so it’s great if you have people over, pretty easy and fuss free. This recipe is gluten free and low GI which makes it appropriate for low carb diets and diabetic patients. Should you be vegan and not eat fish, tempeh is a great alternative for this recipe.

Ingredients (serves 2):

2 large ripe tomatoes

2 fillets of hake

60 gr. of gluten free couscous

1 bush fresh basil

Fresh Oregano (or dried if you cannot get hold of it)

1 lemon

Extra virgin olive oil

Salt & Pepper

How to…

Chop the tomatoes in small square pieces and cook them in 1/2 tsp. of olive oil with a pinch of salt and pepper and the fresh herbs also chopped. Let the water evaporate until the it acquires the consistency of a sauce, tomatoes are very high in water and it could ruin your dish later on.

Prepare the couscous according to the packaging instructions, usually is twice the volume of water that the one of couscous, pinch of salt and a dollop of butter, you can use olive oil too instead. You can add some sultanas and some toasted pine nuts to the couscous to make it more a more substancial meal (for lunch instead of dinner for example).

Clean the hake fillets and wash them. To cook them in the microwave set them in a tray with 3 tbsp of water per fillet and cover them with transparent film. Cook at 800w for 2 minutes and check if they are ready. Be careful and don’t put them for too long the first time around because it is very easy to overcook fish in the microwave. You can always put more time on them if needed.

For the fish sauce: grate the lemon rind and put it in a mortar, add the fresh basil and mash with pestle. Add a pinch of salt, dash of lemon juice and then carefully mix in 2 tbsp. of good extra virgin olive oil. serve the dish as per the picture if you wish or get creative.

Bon appetit!

Coconut Raspberry bowl

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Travelling means I am away from my kitchen so I haven’t been able to cook much at all, however before I left I made this very special cocobowl and I kept it for a rainy day.

Coconuts are an excellent for many reasons, everything about them is usable, you can eat the flesh and it’s filling and delicious, you can drink the water, full of electrolytes, use the oil to cook or in your skin or hair for hydration of nutrition and when there is nothing else to eat, you can use the shells to makes bowls or bikini tops (lol).

As a final giveaway, the coconut provides us with coconut flour which is absolutely fabulous to substitute regular flour with way more fibre than the regular wheat one and very low in carbs.

I (place big heart here) coconuts.

Peace & Love!

Fab & Healthy Rhubarb Crumble

 

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Crumbles are one of the easiest recipes to adapt to low carb and since they are mainly made of fruit, they respond very well to the change and you can barely tell the difference. In this case I have taken on the traditional rhubarb crumble and it has turned out delicious.

Can you believe that people in Spain have never heard of Rhubarb? A few years ago when I first tried to replicate this recipe, I struggled a lot to find it, I had to order it and it took a week to come. I started then to research why was that and apparently it is due to the fact that Spain has good weather and great soil. Ha!

According to my findings, rhubarb is a vegetable that grows in soils that are not great for other plants and they have enormous amounts of oxalic acid, which makes it potentially poisonous to humans, specially in summer and autumn when the concentration has become higher. Don’t worry though, the poison in the leaves, so as long as you stick to the stems, you should be fine.

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It is used in traditional Chinese medicine as a cure for constipation and it is also good for mouth sores although the acid content attacks the enamel so be careful with consuming it very often. Due to this content, it can block the iron absorption so bear that in mind when composing your menu, it may not be the best dessert for a lentil soup.

Made like this, the Rhubarb Crumble is Vegan, Gluten Free, Paleo friendly, low carb, has no added sugar and it is ok for diabetics. Perfect to have a sweet finish to your meal and super easy to make.

Ingredients (serves 4)

500 gr. rhubarb stems

1 tsp. ground ginger

2 tbsp. xylitol

For the crumble

80 gr. coconut oil or butter (if not vegan)

2 tbsp. coconut flour

1 tbsp. almond meal

1 tbsp. xylitol

How to…

Chop the rhubarb in 2 cm long pieces and heat up in a pan with the xylitol and the ginger until it is soft, about 8 minutes. Try for flavour, the rhubarb’s acidity varies and it could need more sweetener.

In a bowl, mix the oil/butter, coconut flour, almond meal and xylitol and work with your hands until you get a crumbly texture.

Distribute the rhubarb in 4 small ramekins, top with the crumble and place in the oven for 15 minutes at 160 degrees. Check that the tops of the crumble and nice and golden and take out when they look ready. The coconut flour takes longer to change colour so bear that in mind.

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Serve with soy cream or coconut yogurt mixed with cream (to lighten up consistency) on the side, or if not vegan, with normal cream or low fat yogurt mixed with milk. The sauce should be a bit liquid so you can pour it over the crumble while it’s warm, it gives a nice sweet and cold contrast.

Some people eat it with custard or vanilla ice cream so… take your pick!

I decorated mine with flowers from my garden and mint leaves.

Enjoy!

Skinny Green Tea Cheesecake Recipe

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How is this even possible?  175 Calories per portion!! Wohooo!! Through the magic of low carb, birch sugar and low fat cream cheese. This recipe is not vegan, but there are some vegan adaptations that I will highlight, since it was not possible to me to get hold of coconut yogurt, I was unable to try it the vegan way. Some places are less supplied with these alternatives, unfortunately!

This is a traditional New York style cheesecake (baked) but with a twist, to please cheesecake lovers since a slice of this a day, if it fits your daily nutrition needs, wont jeopardise your weight loss efforts. It is also a great way to teach your children to cook and not be feeding them excessive sugar by the way.

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Instead of the traditional biscuits for the base, we are going to use a mixture of almond flour and coconut flour. Generally, low carb diets or keto substitute the flour with almond meal, I have swapped half of it for coconut flour because the later has an incredible nutritional profile if you are trying to lose weight or if you are sensitive to carbohydrates. It is incredibly high in fibre, it is literally pretty much the highest content on it. Pretty low in fat (surprisingly since all things coconut usually are very high in this macronutrient) and so it makes it our new best baking friend. It’s fine texture, no sugar, low carb, low fat, high fibre combo has made it a seriously good alternative for gluten free, paleo and general weight loss diets.

This cake’s flavour, as you can probably guess by the electric green colour is Matcha tea, but you can adjust the ingredients to your own tasting, I might try the peanut butter chocolate flavour next week, I will let you know how it goes.

It is very easy to make, and the only trick is to be accurate with the time, or have the eye to know when is time to take out of the oven!

This recipe provides per serving if cooked like explained below: 175 Calories, 9.7 gr. of Fat, 13.5 protein, 8.5 Carbs (of which net 3.5)

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Ingredients (serves 12)

For the filling

500 gr. Low fat cream cheese (or coconut yogurt)

2 tbsp matcha tea

2 eggs (or eggless substitute as per pack instructions)

1 tbsp vanilla extract

1/3 cup xylitol (birch sugar)

For the crust

150 gr. Almond meal

2 tbsp. coconut flour

1 tbsp. xylitol (birch sugar) or your favourite sugar substitute

1 tbsp. butter or coconut oil

How to…

In a bowl, mix the crust ingredients and press down to form the base of your cake in a removable mold and bake in a pre heated oven (200 degrees) for 12 minutes. Let cool down completely.

In a large bowl mix the cream cheese with all the rest of the ingredientes, adding the eggs at the end, and saving one tbsp of matcha tea to decorate. Once the base is cold and solid, pour the mixture and bake at 180C for 30 to 45 minutes and this will depend on the depth of your mold. The deeper it is, the longer it will take. The key to knowing when it’s ready is to move the cake a little and when the centre wiggles a little, but it is firm for the rest, then it will be ready. Let sit in the oven with the door open for another 10 minutes and then let cool. Chill in the fridge for a couple of hours before eating and decorate with red berries and the rest of the matcha tea (you can use a shifter).

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Protein Choc Pot Recipe

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Breakfast is a wonderful part of the day but sometimes is difficult to stick to healthy habits when one is half sleep with a toddler at his or her feet or simply rushing out the door to go to work or do the daily chores.

For me, the key to this is planning. I normally cook my breakfasts of Sunday for the entire week and leave them in the fridge all cute and ready to go.

In this case, I have created this scrumptious chocolate pot high in fibre, filling, super high in protein and low in fat, carbs and calories. It is also sugar free and gluten free, what a winner!

So simple to make as well!

Ingredients (per portion):

30 gr. Oat bran coarse texture

200 ml. unsweetened coconut milk

100 ml. coffee

1 tbsp pure unsweetened cocoa

1/2 scoop chocolate protein powder

How to…

Simply heat up the milk, add the coffee and mix in the cocoa and the protein powder. When there are no more lumps, add the oat bran and turn the heat off. Serve in pots and add some granola as decoration at serving time if you wish.

This will give you if the recipe is followed precisely around 210 calories, 16 carbs, 8 Fat, 15 Protein.

 

Nutty Caramel Healthy Granola

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I have read somewhere that to make granola is so easy it can be hardly called recipe. Indeed is easy, however if you have never done it, some basic instructions would be appreciated even if is only useful to avoid having to try a couple of things before it works out.

Granola is very fashionable at the moment. When people are becoming more and more aware of how bad the breakfast cereals are for you (and your kids) in reality, ladden with refined sugars and hardly any real nutritional value other than lots of fast burning carbs, homemade things that SOUND healthier are rising in popularity. Problem? Well if you have a look at the amount of sugars contained in most store sold granolas, they should actually be considered a dessert. Because let’s be honest, non refined sugars like honey and syrups, are still sugars.

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Nothing wrong with a bit, but often difficult to eat the recommended dosage. The key to a granola versus a normal muesli is that has been oven baked and it is caramelised which makes it crunchy and sweet. In this recipe I have tried two things, one with a low carb sugar, Agave syrup, and the other one with birch sugar, xylitol. Both of them have the advantage of a low GI (Glycemic Index) making the carbohydrates slower to burn sustaining energy levels longer. The benefit of the xylitol over the agave is the amount of calories since agave has pretty much the same as regular sugar and is very high in fructose (not so good), so the version with xylitol is better but the flavour is different to the traditional ones made with honey and the sorts.

In any case, this is not breakfast cereal, this is something you can add to a smoothie bowl, a yogurt or a dessert. Is it not expensive, adds really good taste to your food and it’s visually very pretty which also makes you like more what you are eating.

For example, a whipped coconut yogurt with some berries and granola is  a fantastic alternative to a tradicional sweet dessert, a breakfast or an afternoon snack.

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Ingredients:

500 gr. oats

10 hazelnuts, chopped

1/4 cup sliced almonds

1/4 cup sunflower seeds

1/4 cup pumpkin seeds

2 tbsp. sesame seeds

1/2 cup raisins

2/3 tbsp. coconut oil

2/3 tbsp. xylitol syrup or agave nectar

How to…

Preheat the oven to 165C and in a large bowl melt the coconut oil and the xylitol. The add in all the ingredients except the sliced almonds and the raisins.

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Make sure all the ingredients are mixed with the oil and xylitol and spread evenly on an over tray. Bake for 15 minutes, then bring out and mix in the almonds and the raisins and get back into the oven  for another 15 minutes or until golden brown.

Wait until it is completely cold before storing. It can be kept in an air tight container for about 6 weeks.

Enjoy!

 

Miss Iceland & Healthy Vegan Melomakarona

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Today browsing through Facebook, I have found an article about Miss Iceland, apparently she has quit the Miss Grand International. Whatever ridiculous pageant this is, to tell a perfectly beautiful, slim woman to eat “water” for the finals, skip breakfast and have a salad for lunch, is plainly criminal.

In a world like the one we live in, acts like this should not go unpunished. Enough of this already. Her goodbye letter in social media says it all. She actually explains that her shoulders are bigger than some other participants because she was in her country’s athletic team. We should be encouraging this type of healthy beauty and not perpetuating anorexic stereotypes that only cause harm to our younger generations.

 

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I went out for dinner last night and I drank almost half a bottle of an excellent Spanish wine with my friend and hell of a lot of fresh bread, a bit of a cheese platter and we even shared dessert. We were so full we texted each other about it afterwards. Today I was probably a bit heavier than usual, but you know what? It was totally worth it. It was an awesome time, with a great friend and fantastic food. I am just as beautiful (or ugly) as I was yesterday, with or without the extra weight.

This web is about eating and keeping a healthy weight, but above all, it’s about understanding that there has to be a balance and life is meant to be enjoyed, and to have proof that there are big faceless organisations that work relentlessly to make women feel like s*** just because they are not in a catwalk  shape should be punished. For that, we have the Victoria’s secret Model show and that is more than enough.

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So today I was going to share with you a recipe of a not so skinny-me cookies and I think it is perfect considering the mood 😉 so go ahead and make a batch of these. The are not low fat, in fact they are quite high in it, but they are still pretty healthy. They are wholegrain, refined sugar free and plainly delicious. The are Greek and called Melomakarona. They are apparently eaten over xmas, so here we are starting the celebration early!

I looked for a recipe online and I made some adjustments to make a little less taxing on the hips. I hope you enjoy them, so far the feedback has been really positive from all the test subjects!

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Ingredients (makes 35 biscuits)

7/8 cups or 500 gr. wholegrain flour (I used Saracen wheat which is an ancient grain)

1 1/2 cup Olive oil 

3/4 cup xylitol

3/4 cup orange juice

1/4 cup cognac or brandy

2 tsp. baking powder

1 tsp baking soda

For the syrup:

2 cups water

2 cups honey

2 cups xylitol

1/2 a lemon juice

Crushed walnuts for decoration

How to make it…

It is actually pretty simple to make these cookies, mix all the dry ingredients shifting them so they mix throughout. In a large bowl, mix the oil with the orange juice, the xylitol, the cognac and mix well. Once the mixture is homogeneous start adding the flour little by little. It will start to be drier by the end and ready to be shaped into biscuits.

These are quite large, the are a bit elongated and fit in your closed fist.

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Set them on a baking parchment and bake for 25 to 30 minutes at 175C. They should be a bit cracked on the surface.

While they bake, you can bring to a boil in a saucer the honey, xylitol and water and let it boil for a couple of minutes, then add the juice of half a lemon.

When the biscuits come out of the oven, give them a short “bath” in the syrup in batches of 4 and let them absorb the juice over a cooling rack and then sprinkle with crushed walnuts for decoration.

In case you want to make these vegan or totally non sugar skip the honey and just use more fruit juice and reduce the syrup a bit more to make it more dense.

Just so you know, xylitol is a natural sugar, it comes from birch. It has some real benefits for the health to the point of being used as medicine. It also prevents tooth decay and it is good for diabetes since it doesn’t cause a rise in Glycemic index (blood sugar). It is also quite pricey but an excellent sugar substitute.

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Healthy Vegan Peanut Butter & Banana Breakfast cake bars

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Today I would like to share with you an easy and super healthy way to start the day, o a good snack for mid morning or mid afternoon. I believe it will be particularly interesting for those with children because they are very easy to make, and they can be stored in the fridge and be a grab & go option.

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There are two ways about this recipe, the one with an egg and the vegan option that swaps that egg for a mix of chia seeds and water. Mine is dairy free but I have used some agave nectar for sweetener, but you can easily avoid it and use any non caloric sweetener or just use one more banana.

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I have made these with oat bran to make them extra low carb and high fibre but you can use oat meal or a mixture of the two, it is entirely up to your preference.

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These are quite moist and have very much the texture of a sponge cake, with the nutty flavour of the peanuts to give it a kick. They are high in healthy fats and low in the less good ones and quite a high protein option too. All in all, a balanced and nutritious alternative to sugary cereals or other treats. You can also use them as a sweet tooth trick because they do taste divine and they wont take a toll on the scales.

Ingredients (makes 12 portions)

1 1/2 cups oat bran

1 tsp. ground cinnamon

1/2 tsp salt

1 tsp vanilla extract

1 egg/ 2 tbsp chia seed in 3 tbsp of water

1/4 cup of unsweetened peanut butter

2 ripe bananas (or 3 if you dont want to use sweetener)

1 cup unsweetened coconut milk (or almond or soy)

1/4 cup agave nectar/maple syrup

1 tsp baking powder

How to…

Mix in a medium bowl all the dry ingredients so they are homogeneously mixed and set aside.

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In a larger bowl mix the bananas (I used some I had frozen and i blended them in the food processor first) but you can also just mash them in the bowl with the peanut butter, then add the egg and mix until the mixture is like a dough (or the chia seeds). Then add the vanilla extract and coconut or almond milk. When everything is well mixed, add the dry mixture, combine and set in a pre-greased bowl.

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Bake at 175C for about 25 minutes. Decorate with peanut butter and peanuts and anything you may think of. Chocolate sprinkles could be a nice addition too.

Let me know if you try it!

Enjoy 🙂

 

Nutella Slim Nice Cream

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I love ice cream. It is my guilty pleasure, it is the one thing I cannot put down, i just cannot. My husband has to take it from my claw like hands and and look at my how-do-dare face when this happens and I have to fight against it, so simply give in every now and then, because let’s be honest, and life without ice cream, is just not worth living, in my opinion.

Recently I came across this vegan idea for making what has been called nice cream. I guess the nice part comes from the fact that is totally cruelty free, no animal products, nothing chemical… just full of goodness and truly delicious! I promise you it is. I couldn’t believe it myself but it is true.

So this is a very good alternative to the traditional gelato that is made with cream and sugar and you can make it in 3 minutes. I am compiling a series of flavours that work. So far I have mastered Peanut Butter and Nutella, but I have the feeling that the coffee caramel will be amazing too.

Sun is shining upon us today so why not give this a go?? Do you have a ripe banana? You have most of the work done then 😉

Ingredients (for one big portion or two smaller ones)

1 large ripe banana

1 tbsp unsweetened cocoa powder

1 small handful of hazelnuts

A pinch of sweetener

 

How to?

Peel and chop the banana in edible pieces and freeze for about an hour. Then put the frozen banana in a food processor with the hazelnuts and the cocoa powder and the sweetener and blend until you have a smooth deep chocolate colour paste. Serve with your choice of toppings. I tried no topping and some coconut flakes and sliced almonds, but with more time the sky is the limit.

This recipe is sugar free, unprocessed and raw and if you make sure you cocoa is gluten free, it is also gluten free, vegan very low in fat and fabulous.

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200 Calorie Dinner ideas: Pisto

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Spanish traditional cooking is one of the healthiest in the world, it belongs together with the Italian and Greek traditional cuisines to the Mediterranean diet  which has been acclaimed as of the best balanced in the world, together with the Japanese.

Even though both contain fair amounts of fats they are mainly monounsaturated, the Mediterranean diet with a predominance of olive oil and the Japanese cuisine with an enormous amount of fish (specially fatty fish) in it, which protects the brain and the arteries. Another commonality between the two of them is the high amount of low fat high fibre carbohydrates that they consume, traditionally wholegrain rice and wholemeal bread respectively.

Nowadays both have moved on to refined carbs, white rice and white breads, which comes with a reduction in the amount of fibre, and the respective weight gain in the population. This is also related to the younger generations buying into the burger & chips culture imported from less healthy diets like the Anglo-Saxon one.

 

In any case, it is always a good idea to revise the classics in order to rescue and reuse the best bits that we might have forgotten on the way, and today I would like to share with you a delicious recipe that I have rescued from my childhood and updated to make it lower fat and higher in protein. Since I don’t seem to have a better name for it, there you go, Pisto!

 

It’s a super easy recipe, really quick that also can be preserved in pots if you know how to do it and just open one and heat up for a super quick and healthy turn around.

Since it is really low in calories and fat, it is ideal for a light dinner or as a starter for a two course lunch.

 

Ingredients (serves 3)

1 courgette

4 small onions

1 clove of garlic

1 red pepper

1 can of peeled tomatoes (500 gr)

Salt & pepper to taste

1 tsp ground coriander

A pinch of sweetener

3 eggs

Olive Oil

 

Optional

Sliced truffle

Truffle oil

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In a medium to large sauce pan, heat up ½ a tbsp. of extra virgin olive oil and add the onions, roughly chopped, add some salt to make them “sweat” and dry a bit, once they have turned transparent, add the pepper and the garlic and let them cook for another 5 minutes. Add the chopped courgette/zuchinni, no need to peel it, as long as you wash it well. Let them cook for another couple of minutes and add the tomatoes. Mash the tomatoes with a wooden spoon and add the spices to taste. The sweetener is to reduce the acidity of the tomato and it makes a huge difference in the taste.

Let the vegetables reduce for another 5 minutes.

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Pre heat the oven until 175C and fill two oven proof dishes with the vegetables. Crack an egg on top of each one of them and cook them for 5 to 10 minutes in the oven, don’t worry if they are not completely cooked, once you mix it, the heat from the vegetables will finish the job.

To give it an extra touch of glam, you truffle it up like I did yesterday.

When the eggs are cooked, take out from the oven and sprinkle with truffle, Maldon salt and olive oil infused with truffle (they sell it already like that) 1 tsp is enough.

And voila! Ready to serve!! This will serve you around 210 calories of pure vegetables and protein with some good fats, perfect to go to bed well fed and without that feeling of bloating.

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Oh, and so delicious!

Enjoy.