Chocolate Tart, what a beauty.

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I logged in to the blog yesterday after a really long act of disappearance. I come back with a few strands of white hair in my temples, I blame my job which is the same reason why I haven’t been around for a while. Loving what you do can make you overdo it at times. Taking advantage of the holiday period, I want to update you on what I have been up to in life and in the kitchen. I bring you, a delish chocolate tart that can be made in advance and it is perfect as desert for these busy holidays.

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Also I want to say hi to Simon, who sent me a super sweet hello yesterday after I had a look at what you guys had been up to. It is great to know that I have been missed a little bit ūüôā

I have trying different photographic styles for my photography lately. If you have followed the blog until now it has mainly been a full of light, white background fest. I work with natural light, so getting moody, contrasted images is sometimes a bit of a challenge, so I hope you like these.

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For this cake, which can be made in advance and kept frozen, you need to make some choices before you start.

The base can be made in two different ways, either a pastry dough or with a mix of almond meal and coconut flour. The first one is a little bit more time consuming and the second one is a little bit more difficult to work with due to it being more crumbly but it is healthier. If you want the second version, you can use the base of the cheesecake i published a while ago, here today, i will leave the time consuming version which is a little different.

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Ingredients (serves 8)

85g unsalted butter or coconut oil

2 tbsp coconut sugar

1 medium free-range egg yolks

2 tbsp ice cold water

125g wholegrain spelt flour

For the filling

250g sugar free chocolate, broken into smaller pieces

2 free-range eggs

100ml non dairy milk

175ml double cream

Method

To make the pastry. Mix the butter and the flour in a food processor until it looks like a crumble. Beat up the egg with the sugar and water and add to the flour/butter mixture. Pour into a surface and work into a dough. Make a ball and leave in the fridge for 30 minutes to rest.

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Place the cream and the milk in a large heatproof bowl over a pan of gently simmering water. Add the chocolate chunks and stir with a whisker until completely combined.

Take the dough and work it into a thin round shape, line the pastry case with the dough cover with aluminium foil and fill with ceramic beans. Bake for 15 minutes. Remove the foil and the beans and return to the oven for 5 more minutes. Leave to cool in the tin.

Whisk the eggs in a large bowl. Pour onto the chocolate mixture and quickly whisk together. Pass through a sieve while you pour into the cold pastry case.

Bake for 15 minutes in an oven at 180C and then leave in the over for a further 45  minutes. Then take out and cool.

If you prefer a shiny top layer, you can melt more sugar free chocolate and when the tart is cold, pour and spread. To decorate, make a circle with sliced pistachios and rose petals.

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Healthy banana bread

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Not very popular where I come from, making cakes with things like banana and carrot is not something I did when growing up. Now that I have been living abroad for a while and I have been exposed to many other baking styles, carrot cake is absolute favourite cake.

Only a couple of years a loaf style cake caught my attention in a cafeteria, Banana bread said the sign. The bread part is a ruse, non english native speakers, it’s a proper cake. And a good one too! So I started to search for a good recipe and I ended up at the BBC good food site, which quite frankly has all the answers when it comes to culinary questions. I have since adapted it of course, to a sugar free wholegrain version that is a little bit healthier than the original and absolutely delicious.

This is my take on a traditional banana bread…

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Ingredients

  • 285g wholegrain spelt flour
  • 1 tsp bicarbonate soda
  • Pinch of salt
  • 110g butter or coconut or sunflower oil,¬†plus extra for greasing
  • 200 gr birch sugar (xylitol)
  • 2 happy chicken organic eggs
  • 4 very ripe mashed bananas
  • 85ml buttermilk (works as normal milk with 1¬Ĺ tsp of vinegar)
  • 1 tsp vanilla extract

How to..

Preheat the oven to 180C. Mix¬†he flour, bicarbonate of soda and salt into a large mixing bowl. In a separate bowl, cream the butter and birch sugar together until light and fluffy, bear in mind that if using xylitol this won’t happen as with sugar and it will keep being somewhat separated. Don’t worry, it will work out in the over when heated.

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Add the eggs one by one mixing well each before adding another, then the mashed bananas, buttermilk and vanilla extract to the butter and sweetener mixture and mix well. Fold in the flour mixture carefully.

Grease a 20cm long loaf tin and pour the cake mixture into it, then put in the oven and bake for about an hour, for the last 20 minutes you might need to cover it with tin foil to stop the cake from darkening in excess. Insert a pick in the middle to know if it’s properly cooked. It should come out clean.

Remove from the oven and cool in the tin for a few minutes, then turn out onto a wire rack to cool completely before serving.

If you like the bananas on top as decoration, cut one in half alongside and place before putting in the oven.

Enjoy!

Fit & Healthy Pumpkin Pie

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Hold my hand and fly with me over the night clouds, look at the ghost and witches running, the vampires and mummies lurking and the werewolves howling to the moon. Technological development means nothing tonight, we are back to being who we really are, we are unleashing our atavistic basic souls.

I hope your Halloween was nice and scary, I would like to share with you a version of the traditional Libby’s pumpkin pie that you can use to make the most of those carved scary squashes leftovers without feeling too guilty.

This spiced, warm delicious recipe has been adapted for diabetics shaping sugar for xylitol and the traditional crust for a rye flour one which is much higher in fibre and of course, wholegrain.

To be honest, the taste was fab and I think you will not notice the difference, but it the difference in nutritional values it’s very substantial.

Ingredients (serves 8)

For the crust

1 1/2 Cups whole grain Rye Flour

1/2 half a tsp salt

1/4 cup margerine

1/4 butter or coconut oil

a splash of cold water

For the filling

3/4 cup granulated sugar

1 teaspoon ground cinnamon

1/2 teaspoon salt

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

2 large eggs

1 can (15 oz.) Pumpkin Pure or roasted pumpkin 

1 can (12 fl. oz.)  Evaporated Milk

1 unbaked 20 cm  deep-dish pie shell

Whipped cream (optional)

How to…

Butter a 22 cm pie plate or skillet and set aside. In a large bowl, combine the flour and the salt. Add the shortening and butter (or coconut oil) un small chunks and blend with two spoons until the mixture resembles a coarse mixture.

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Add enough ice water to the mixture (a little at the time) while mixing with a wooden spoon until a ball of dough is formed. Pour the dough onto a lightly floured sheet of plastic wrap and form into a ball. Sprinkle with flour the top of the dough and cover with another sheet of plastic. Rolling from the center, roll until the dough is about a half a centimetre thick. Remove the top piece of plastic wrap, turn the dough over and lay onto the pie plate leaving the top  piece of plastic on. Press the pie dough lightly into the bottom and sides of the pie plate. Place in the freezer for at least 30 minutes to overnight.

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In the mean time, mix sweetener, cinnamon, salt, ginger and cloves in small bowl. Beat the eggs in large bowl. Stir in the pumpkin and xylitol and spice mixture. Then start stirring in the evaporated milk.
Take the pie dough out of the freezer and let unfreeze for five minutes before pouring the mixture into it.

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Bake¬†in a preheated oven for 15 minutes at 215C. Without opening the door, reduce temperature to 180¬į C and bake for another 45 minutes or until a knife inserted near the center comes out clean. Let cool on a wire rack for 2 hours. Serve immediately or refrigerate. I have topped it with sugar free whipped cream and caramelised pumpkin seeds.

To caramelise them, just toast them on a pan with a tsp of xylitol and then pour onto a stone worktop to let cool.

 

Mango Parfait & Food Pics

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There are very few things that beat the sweetness of a ripe mango. When I was little and globalisation wasn’t yet a thing, we only got local fruit and veg in my region. I am from the north of Spain, so that means a really good assortment of citrus, berries, melons and watermelons, and pretty much anything that grows in my sunny land.

However things like mangoes, passion fruits and avocados where completely unknown, we didn’t even know how they looked like!

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My dad on the other hand had to travel to exotic destinations for work and he brought some of those things for us to try when I was about 6 or 7. I remember that the first time I tried a Mango, I thought it tasted like “pine tree”. I was very creative describing flavours but i didn’t have any other reference. Let’s just say I wasn’t a big fan at the time. Nowadays it’s one of my favourite fruits and I get very protective of a good ripe mango I have been keeping for a special moment.

These pictures are 3 different settings with 3 different light situations for the same parfait. The breakfast is made of a layer of home made granola, greek yogurt, raspberry coulis and Mango.

To make the raspberry coulis you have to boil 1 cup of frozen raspberries with 1/2 cup of water with the juice of 1/2 a lemon and some sweetener, I used sucralose in this case. Let simmer for 10 minutes and then use a ricer to remove the seeds. You can keep it in the fridge for up to 10 days and use as sauce for cheese, yogurts, cakes etc.

Lots of protein in this recipe, good sugars (very good pre or post workout) and fibre from the granola and the fruit.

About the photography, I just wanted to show you how much can a setting and the light change the look of a dish! Which one is your favourite??

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Raw Cashew + Coconut Protein Balls

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There are thousands of recipes out there for protein balls, energy bites and fat bombs. The key to choosing which one is best for you lays in your goals.

An energy ball is generally higher in carbohydrate and fat and fat bomb is obviously higher in fat and lower in carbs. A protein ball is generally enriched with protein powder and is lower in carbs.

If you are in a Ketosis state or diet, you are probably looking for a fat bomb because you want high energy in the form of fat and you are not interested in carbs at all. If you follow a diet with a variety of foods, including carbs, you probably want an energy bite if you are not trying to lose weight, or if you are bulking and a protein ball if you are watching your calories. The last ones are my favourite.

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This is a personal preference but I don’t like overly sweet things so I have tested and corrected a recipe to suit them to my taste and here you have the result!

They provide 86 calories each, 3.5 grams of fat, 4.5 grams of protein and 9 grams of carbs.

Ingredients (makes 15 balls)

100 gr. of natural Cashew nuts

100 gr. of pitted dates

1/3 gr. of shredded coconut 

2 scoops of vanilla protein powder

1 tbsp of chia seeds

3 tbsp of water

Agave nectar (if needed)

How to…

In a food processor, blend the dates and the cashew nuts, in a bowl, mix with the coconut and the protein powder and the chia seeds and if needed add one tbsp of water at the time to improve the texture. Try and add a bit of agave nectar if needed.

 

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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.