Lean Sunday Roast

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One of the most important barriers when taking control of one’s diet, is the excuses to one self that come from absolutely rightful issues. My favourite of all times is the lack of time one.

Lack of time is actually a fallacy, we all have 24h in the day, the only difference is how do we make our use of them, which is generally according to our priorities.

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When you have kids, the time seems to disappear between your fingers and the things that suffer the most are generally your own wellbeing and more and more in our society, the home cooking.

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There is simply no time for it. This is a mistake because our children are learning what we are teaching them as parents, if we do not cook at home and we don’t take care of our diets, they will learn the same patterns and they will grow up to be individuals with really bad habits.

 

Today I want to share a recipe that will allow you to both, home cook and teach your children some good nutrition basics, and also will enable you to get easy access to a healthy lunches during the week, even if you don’t have kids, this is the foundation of food prepping.

It is as simple as cooking extra. Are 2 at home? 4?? Then cook twice as much and simply pack away the extra portions in neat Tupperware in the fridge. On Sunday I generally cook my lunch and breakfast for Monday to Thursday and on Thursday eve, I cook extra and make another portion for Friday.

 

Today’s super easy recipe is a Lean Sunday Roast.

The particularities of this roast versus the one served at the pub is that this one doesn’t contain simple carbs, so we will not have the traditional gravy, but a lower fat and carb alternative, and we will also be skipping the potatoes in favour of some celeriac root. With regards to the Yorkshire pudding, I skip them altogether, but you can bake your own using wholegrain spelt flour, however, if you have enough veggies and roast, you won’t actually need it, it will just make your digestion heavier and you will end up feeling bloated!

 

Ingredients:

1 lean cut of beef to roast (1.5 kg would feed 4 and 4 portions would be leftovers)

3 peppers of different colours

4 onions peeled and cut in rings

1 courgette/zucchini

1 aubergine

2 carrots

4 cloves of garlic, crushed

½ a celeriac root

Fresh rosemary

½ a glass of white wine

Salt & pepper

Extra virgin olive oil

 

Pre heat the oven at 180C and in a big oven tray, set all the chopped vegetables. Chop them in medium chunks trying to end up with similar size pieces so they cook evenly. Season with salt, pepper and rosemary and sprinkle with a bit of olive oil and some water.

Rub the piece of meat with olive oil and season with salt and pepper, set in a tray or directly on top of the vegetables and roast for about 45 minutes depending on the size of the piece.

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Bear in mind that all the juices of the vegetables and the meat will be in the tray so you can recover them from the parchment. In order to make the gravy, take a piece of the roasted courgette and a piece of the celeriac and mash them with the sauce so it becomes a bit thicker. Add more salt to it if needed and serve with the meat.

 

Serve a good portion of roasted vegetables and 2 or 3 thin slices of meat.

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For the rest of the week: boil some lentils and in a Tupperware divide the remaining meat and vegetables and complement with one or two tablespoons of boiled lentils and you will have a full size meal, with lots of protein, low in fat and in simple carbs that will keep you up all afternoon.

Happy week dieters.

Best Crustless Quiche

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In order to properly plan your meals, there are many different diet types out there, if someone is trying to lose weight, and slightly desperate to do so quickly, you can find a myriad of options that promise quick results all with a flat tummy as an advertising. Flat as in fitness model flat, not normal person on an empty stomach flat. This has been of some concern to me for a while, because I have been through many of these diets, recommended by friends, or advertised through a magazine, you name it, the choice is endless.

Now I am older, and I am wiser and I know better and I fight against these misconceptions on a daily basis, because some of this diets are just lies or stupid approaches to eating with minimum real impact on your body composition, but others, are straight harmful for your metabolism, your body and if sustained long term, some are life threatening.

The worst of these are the cleanser diets based on syrup and cayenne pepper. A combo that is meant to “activate your metabolism due some components on the cayenne pepper” and some other idiocies I have read. Our metabolism is not as naïve as we are, and the only thing that he is going to do in such case is slow down. All these juices, meal replacements, chemicals that people try to sell us with the promise of a beach body will certainly do something for you:

  1. Make you lose water (therefore the perceived weight loss)
  2. Muscle mass compromise: 90% of the time your body will consume your muscle mass for energy

So here is what happens: you don’t incorporate the nutrient x through your diet because you are master cleansing for a week for example, but your body needs it to keep normal bodily functions such as body temperature, structural cell maintenance, your heart beat… and it will start using the reserves that are available, this might be a bit of fat, but it will also be muscle tissue. Muscle in this case is not a priority for your body because muscle is a metabolically active tissue, this means that to sustain it, it requires additional energy to be sustained, whereas fat doesn’t. You see where I am going?

Your body will burn whatever is on hand to keep you warm and alive and when you are done with your diet you will have: a compromised metabolism that will literally jump over any calorie you give him, a few less pounds of water, a little less fat and a lot less muscle. The problem is that regaining muscle takes a lot longer that regaining the fat and the water, which will be restored within 1 or 2 weeks once the starvation period is over.

Basically, you are much better off eating a varied balanced and healthy diet, not only will respect your body, it will also keep you mentally on track without those dangerous feelings of deprivation that lead to binge eating.

Today, I would like to share with you a very easy recipe for a really tasty dish, a quiche but with no crust to make it a bit lighter. The carbohydrate content comes from the vegetables in the mixture and is literally packed with protein. It is also very pretty so if you have guests and you are trying to stay on track, it helps to cook things that even though are healthy, look like they aren’t.

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Ingredients (serves 6)

8 eggs (or 4 eggs and 12 egg whites for lower fat)

4 cubes of frozen spinach (fresh is better but I didn’t have any)

4/5 cherry tomatoes

1 small roulade of goat’s cheese

2 slices of smoked bacon

10 gr. of grated parmesan cheese to gratin

200 ml. light soy milk (or your milk of choice but low fat)

1/2 red onion cut in thin rings

Cut the bacon in strips and sauté them in a pan for a couple of minutes until the fat has dissolved. Add the spinach and stir well.

In a bowl, beat up the eggs and add the bacon and spinach and the milk. Mix well and pour into a quiche mold. Spread your onion rings over the surface then cut the goat’s cheese into thin-ish slices and place them nicely on over the surface of your quiche.

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Finally put the cherry tomatoes strategically to give it a bit of colour and sprinkle with the parmesan cheese.

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Bake in the oven for about 45 minutes at 150C.

Enjoy!!

 

 

Diet Apple Crumble (but just as good)

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I have been toying lately with sweet recipes trying to find and fine tune healthy alternatives, I blame the weather, which makes me much more receptive to warm hearty dishes and baking than the summer. It is soup and baking season.

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For this recipe, I looked at one of my all time favourites, apple crumble and I tried a lowfat, low carb, low GI alternative to the traditional one, which is loaded with butter and sugar and a white flour crumble. Big task indeed and something had to give, so I kept some butter in the mix. However, I have to say that we don’t actually need nearly as much butter as we normally use. I only used 25 grams of butter for a two portion crumble which turns out to be very little when divided by two.

Because of the ingredients used, it is also paleo & gluten free. What else you can ask for?

Ingredients (serves 2)

2 apples

3/4 tbsp. of cinnamon

2 tbsp. granulated fructose

25 gr. butter

3 tbsp. whole oats or oat bran

For the 0% Fat Cream alternative

0% fat greek yourt

1 tsp. vanilla extract

1 tsp. liquid sucralose

100 ml. soy milk

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This is obviously a very simple recipe 🙂 Peel and chop the apple (no core or seeds) into 1 cm squares. place 10 grams of butter in a pan and heat up, when melted, all the apple, stir in and add 1/2 a tbsp. of cinnamon and 1 tbsp. of granulated fructose. Let it cook over medium heat for 5 minutes.

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In a bowl, mix the oat bran or oats with the rest of the granulated fructose and the rest of the butter with your fingers until you have a crumbly (Dr. Obvious) mixture. Fructose is a natural occurring sugar from fruits and has the advantage of having a lower glycemic index than regular sugar. It still has a significant calorie content and it’s high in carbohydrate, so it is meant to be consumed occasionally.

Once your apples have made your house smell like a bakery and they are nice and gooey, place them in an oven proof container and spread the crumble on top.

To finish it off, bake for 15 to 20 minutes in the oven and serve with the 0% fat cream alternative (which is a simple mix of all the mentioned ingredients).

Enjoy!

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